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Phil's journal (imaginative title pending)

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1369phil		...	17-02-2013 @ 21:41
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Bench Press Bar x 20+ 60 x 5 80 x 5 100 x 3 110 x 5 (all paused with wrist wraps) 80 x 18 60 x 22 Dumbell shoulder press 20 x 12 (3 sets) Alternated with Incline dumbell rows 20 x 12 (3 sets) Incline dumbell curls 20 x 6
1369phil		...	18-02-2013 @ 22:55
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Some light bodybuilding type stuff today Rack chins, shoulder raises (4 x directions), reverse hypers and band pushdowns
1369phil		...	22-02-2013 @ 14:39
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Training at Monster Gym in Cheshunt Deadlifts 60 x 8 100 x 5 140 x 3 160 x 3 (belt and straps) 180 x 5 200 x 2 Then 2 sets of calf raises 2 sets of hack squat (one light and one heavier) 3 sets of 10 glute ham raise 3 sets of 10 incline sit ups 3 sets (one heavy) of a hip and glute machine (hammer strength) A couple of things occurred to me . Almost every young lad that was skinny was curling on a machine - one large bodybuilder was curling heavy dumbells . Machines (hack squat for example) allow me to work really hard without worrying too much about spinal collapse - I think that people who are "built" to lift on certain lifts are able to exert this same type of effort on barbell exercises . I wonder if a "suitable" multi-joint exercise might lead to greater strength gains and thus greater transfer than struggling with the basic barbell exercises That said, no machine I've used has the same "systemic effect" that barbell exercises give
1369phil		...	24-02-2013 @ 23:32
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Cannot move my lower legs - calves and hamstrings (calves especially) destroyed - I need to find a way to rig up a GHR - what a great "machine" Seated Press Behind Neck 20 x 15 30 x 15 40 x 10 50 x 8 60 x 5 70 x 4 40 x 21 Shrugs 60 x 15 100 x 10 140 x 10 180 x 5 200 x 4 Face pulls 4 sets of 25 Band pushdowns x 100
1369phil		...	27-02-2013 @ 12:22
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Squats Bar x 15 60 x 10 60 x 5 100 x 3 120 x 3 (add belt) 145 x 5 145 x 5 145 x 5 145 x 5 145 x 5 Lying leg raise with hip raise at top 3 sets x 10 Then a set of Cuban rotations with the bar x 12 Utterly destroyed after that
1369phil		...	28-02-2013 @ 22:26
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Post Edited: 28.02.2013 @ 23:04 PM by 1369phil Bench Press close grip, touch and go Bar x 30 60 x 10 60 x 10 80 x 5 100 x 3 120 x 3 130 x 3 140 x 2 100 x 16 80 x 15 60 x 15 (arms just shut down after 14 reps) Parallel grip pulldowns Worked up to the whole stack x 6 Nautilus Pullover Worked up to the stack x 8 I have been asked to do a bench competition in 3 weeks (A police team) - so I shall try to squeak a few kilos onto the bench I think 100 x 16 might be a PR
Finch		...	01-03-2013 @ 08:07
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Strong benching that Phil.
1369phil		...	01-03-2013 @ 14:57
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Finch said:Strong benching that Phil. Thank you - it's touch and go so it doesnt count really !
1369phil		...	02-03-2013 @ 17:11
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Deadlift no belt with straps 70 x 8 110 x 6 140 x 5 160 x 3 180 x 4 180 x 4 180 x 4 180 x 4 Leg Curls 4 x 40 6 x 15 (no idea what weight 4 or 6 is !)
Funky_monkey		...	03-03-2013 @ 13:54
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Phil - aren't ALL of your benches touch and go? You definitely lifting at the comp in a couple of weeks?
1369phil		...	04-03-2013 @ 22:29
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Funkster - I shall pause some next session for you ! Seated Press Behind the Neck Bar x 20 30 x 10 40 x 8 50 x 5 60 x 3 70 x 6 (2 more than last time) Incline Dumbell Rows 20 x 15 20 x 15 20 x 15 Band pushdowns and bar curls to finish this impromptu session of "lighter" pressing
Funky_monkey		...	04-03-2013 @ 23:09
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	I did mean close grip, NO idea why I said touch and go. I'm officially thick.
1369phil		...	05-03-2013 @ 00:06
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	All my benching is close grip - the hole in my chest means benching wide just destroys my shoulder . There's still a chest muscle there but when it's stretched out (with a wide grip) it really tugs the shoulder in too far
1369phil		...	06-03-2013 @ 14:21
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Today's session felt like a living death but I feel remarkably chipper following Squats Bar x 10 60 x 8 60 x 8 100 x 5 100 x 5 120 x 3 150 x 5 150 x 5 150 x 5 150 x 5 150 x 5 Concentrating on my middle back and tightness therein made a big difference (I started this on set 4 and this and set 5 were relatively ok) SSB Pin Squat 65 x 1 105 x 1 (stumble forward) 105 x 1 (hard as hell) 105 x F 65 x 1 (very controlled negative back to the pin) 65 x 1 65 x 1 65 x 1 Lesson from here - these are hard as hell - plus the negatives have shown me that I really loose tension at the bottom of the squat Dumbell Stiff Leg Deadlift 20 x 10 20 x 10 20 x 10 Ab Wheel x 10 x 10 x 10 The last two exercises were alternated.
1369phil		...	09-03-2013 @ 13:22
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Bench press Bar x 30 60 x 8 60 x 8 80 x 5 100 x 3 120 x 1 130 x 1 Felt very weak - 140 would not have been possible Dips X 10 X 10 20 x 5 Then some band shoulder bits

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