Phil's journal (imaginative title pending)
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| 1369phil |  | ... | 30-12-2012 @ 22:29 |
 doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | These clips have been massively helpful, I've had a VMO that has gone to sleep for years and I've been unable to flex my left leg straight for years - this is why After a couple of plays with this and I have full TKE and can actually flex my quad I think this may help my squat somewhat ! I tried the last one with some knee wraps - it seemed to work - but nothing dramatically different | ||
| 1369phil | | ... | 31-12-2012 @ 20:21 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Seated Press no back support Bar x 10 Bar x 10 40 x 5 50 x 4 60 x 3 70 x 2 80 x 1 82.5 x 1 67.5 x 2 (3 sets) Chins x 5 10 x 5 20 x 4 Incline dumbell rows 30 x 15 | ||
| 1369phil | | ... | 02-01-2013 @ 21:12 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Squats Bar x 12 60 x 8 60 x 8 100 x 5 120 x 3 140 x 2 (add belt) 160 x 1 175 x 1 - form not great, but not horrific - on track with this week's goals 140 x 2 (3 sets) Ab wheel x 10 Reverse hypers 3 sets x 10 | ||
| 1369phil | | ... | 05-01-2013 @ 10:01 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Back is killing me (and has been since the morning after the last session - despite any obvious trauma) | ||
| 1369phil | | ... | 05-01-2013 @ 22:08 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | My lower back aids/leprosy is still there but not as severe So onwards with benching Close Grip Paused Bench Press Bar x 20 60 x 5 80 x 4 100 x 3 120 x 2 (add wrist wraps) 135 x 1 (head moved up I think) 120 x 2 (3 sets) Chins x 10 (close) and x 7 (wide) Band flyes x 30 and band pull aparts x 20 | ||
| 1369phil | | ... | 06-01-2013 @ 14:51 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | This week ends with all the goals met 175/135/210 - although my back pain in giving me serious concern for onward progression . Next week should be 180/140/215 - I'm not all that hopeful at this point ! | ||
| 1369phil | | ... | 08-01-2013 @ 21:17 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | My back has been horrible the last few days - hurts to do anything, including use the clutch pedal - lower back has always been right hand side for me - this time it was on the left and loads of it was glute pain and tightening. Came across this little gem - along with brutal hockey ball "massage" - this felt good and allowed me to train today Squat 60 x 8 60 x 8 80 x 5 100 x 4 120 x 3 140 x 2 (add belt) 160 x 1 170 x 1 (slow and hard but unexpected considering the back issues) Dumbell Lunges 10kg (each hand) x 10 (3 sets) Band Leg Curls x 20 (3 sets) Band Knee Aparts (adduction/abduction - not sure which !) x 20 (3 sets) | ||
| 1369phil | | ... | 10-01-2013 @ 20:39 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Pleasing benching today Close grip paused bench press Bar x 20 60 x 8 60 x 8 80 x 5 100 x 3 120 x 1(add wrist wraps) 130 x 1 140 x 1 (maybe a little butt lift) 100 x 13 (2 rep PB - touch and go, no rest between reps) Incline dumbell row 30 x 15 30 x 15 30 x 12 3 sets of band flyes x 25 and light behind the back shrugs 60 x 15 | ||
| 1369phil | | ... | 13-01-2013 @ 21:56 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Post Edited: 13.01.2013 @ 22:27 PM by 1369phil Squat Bar x 10 Bar x 10 60 x 8 100 x 5 120 x 3 140 x 2(add belt) 160 x 1 170 x 1(much better than last time) 160 x 2 (tough) Some shoulder raises(side and front with 5kg) then Deadlift 60 x 5 100 x 5 140 x 3 180 x 1 200 x 1 (add belt - hard as hell) 220 x 1 (take belt off and voila - decent pull) Stiff Legged Deadlift 140 x 10 (straps no belt) Then some super light SSB lunges and SSB good mornings - and 30 curls with the bar My back was making some disturbing clicking noises when setting up to squat - hence leaving it at 170 Deadlifts without a belt were a revelation - so much stronger | ||
| Funky_monkey | | ... | 15-01-2013 @ 14:24 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Given that your 220 pull was after squats and a tough pull, would you be willing to say there's potential for a deadlift PB in the near future? Always good to have something "click" in training (other than knees, back, shoulders etc. obviously) | ||
| 1369phil | | ... | 15-01-2013 @ 14:47 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | It's my weakest lift so that would be nice - I shall call the 220 a belt-less PR ! I just wish the squat would ease upwards | ||
| 1369phil | | ... | 17-01-2013 @ 15:53 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Trained at Eddie Abbews gym - pleasing session, some of which was spent on diet advice from Eddie Bench Press Bar x 40 60 x 8 80 x 5 100 x 3 120 x 1(add wrist wraps) 140 x 1 (much easier than last week - might have squeezed a 2nd rep) 120 x 5 100 x 10 Seated Press Bar x 10 40 x 5 60 x 3 80 x 1 60 x 5 Then a few sets of a tricep machine | ||
| Funky_monkey | | ... | 17-01-2013 @ 22:03 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Would be good to see you hit a bench PB - looks like a deadlift one is on the way. What's with the diet - weight loss, strength gain, general cleanup? | ||
| 1369phil | | ... | 18-01-2013 @ 08:21 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Funky_monkey said:Would be good to see you hit a bench PB - looks like a deadlift one is on the way. What's with the diet - weight loss, strength gain, general cleanup? I'd be delighted with 180/140/220 at the East Mids - any PBs would be lovely The diet is for all three - having done a diet like this before, strength does seem to increase rapidly. I have always considered that bodybuilders had drugs and great genetics to thank for their gains (dem gainz) - I'm willing to admit that they might know something about building strength, muscle and keeping a good power/strength ratio via low bodyfat - the recent massive bench video (Baz) and some very short searching on the interweb show that there are plenty of 220+ benchers amongst bodybuilders. | ||
| 1369phil | | ... | 19-01-2013 @ 20:48 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Deadlifts Bar x 10 60 x 8 100 x 5 140 x 5 180 x 3 200 x 2 Chins x 5 x 10 x 8 (wide) x 6 Bent over row 60 x 25 | ||
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