Phoenix's Training Log

[PhoenixUK]

Workout 1.10 Upper body Very High Intensity

Bench Press 8x3: 50kg x3,3,3,3,3 52.5kg x3,3,3

Incline Db BPress 3x10: 16kgs x9,9,7

Prone trap raises 3x12: 3kgs x12,12,12

Lying External rotation: 4kgs x12,12,12

Cable rows 4x10: 25kg x10,10 30kg x8,6

Reverse crunches 3x12: 12,12,10

Wasn't planning on doing bench today, but by some miracle the incline bench and rack were free after less than 5 min wait, so was a sign. Most people love benching - I don't, because I suck at it! At least was only 3 reps per set. Decided I better push myself a bit at end and upped weight a bit.

Rest of workout was fine, although back of shoulders were killing me, couldn't quite finish cable rows. Couldn't take leaning on them for plank so just stuck to rev crunches.

[PhoenixUK]

Workout 1.11 Upper body Very High Intensity

1 arm db Push Press 6x6: 14kgs x6,6,6,6,6,6 superset with
Chinups 4x6: BW x6,6,6,6

1arm dbell rows 4x8: 22kg x8,8,7,6

Pushups 4x10: 10,10,10,10

Kneeling cable ext rotation 3x12: 5kg x11,9,10

Plank 3x30sec: 30,30,30

Was decent workout. Am quite tired though, looking forward to the low intensity workouts next week.

[PhoenixUK]

Workout 1.12 Very High Intensity Lower Body

Front squats 6x6: 50kg x6,6,6,6,5,6

Rack pulls 4x6: None

Bulgarian dbell split squats 4x6/side: 10kgs x6,6,6,6,

Pullthroughs 3x10: 55kg x10,10,10

Side plank 3x12/side: None

Was v pushed for time today, almost skipped gym but decided to go anyway, and just cut out the rack pulls, which I don't feel work properly for me anyway. Good grief, the front squats were tough work! Have to say I did much better this session, only in last 2 reps on last 2 sets did bar get very wobbly. Decided not to push my luck and try 55 just yet, will leave that for next session. Jumping into split squats after really killed me, wanted to fall over (and nearly did twice). My weight is hovering at 72.1kg, even with v poor sleep (trying to finish half my thesis this month), so that's good.

[PhoenixUK]

Workout 1.13 Low Intensity Upper body

Bench Press 3x3: 55kg x3,3,3

Incline Dbell Press 2x10: 16kgs x10,8

Cable Rows 3x10: 20kg x10,10,9

Prone trap raise 3x12: 4kg x12,11,12

Lying side external rotation 3x12: 4kg x12,12,12

Side plank 3x30s: 30,30,30

Nice easy workout. So looking forward to the other workouts being nice and untaxing before phase 2 begins.

My friend M actually turned up today, so we did a few stuff together. He's upset that his studies have kept him out of the gym, he's lost a bit of weight and a lot of strength (he's still benching about double me, haha!). We're gonna try going together on thursday.

My weight was still 72,5kg which was good - a few Maccy D's the last week have helped keep the weight up. Now all I need is to start getting some sleep :-/

[PhoenixUK]

1.14 Low Intensity Lower workout

Box Squats 3x3: 80kg x3,3,3,

Speed deadlifts @65% 1RM 3x2 : 75kg x3,2,2

Dbell Walking Lunges Easy 2x8: 12kg x8,8

Rev crunches 3x12: 12,12,12

Plank 3x30s: 30,30,30 *last set 1 legged!

Was feeling tired, but it was such a nice workout, really felt good to get through it with no waiting, and without it being overly taxing. I upped the weight on the box squats since it was such low reps. Spoke briefly to an American named John who wanted the barbell after me, enquired about whether he got into doing hang cleans on his own or was coached - he said he used to play American football, and they all get coached on olympic lifts. Lucky for some! Shame we just don't have that mentality here in UK schools

[PhoenixUK]

Workout 1.15 Lower body Low Intensity

Front Squats 3x6: 50kg x6,5,4+2

Rack pulls 2x6: 120 x6,6

Bulgarian dbell split squats 2x6: 12kgs x6,6

Pullthroughs 2x10: 55kg x10,10 superset with

Reverse crunches 2x10: 10,10


Even though it was low power day, I did want to try heavier front squats, but after a good 1st set, my 2nd set went a bit wonky, 3rd set was so bad I had to rerack the barbell before last 2 reps. V annoyed with that, last session my form felt ace.

Rack pulls I upped the weight. Got a lot of looks frompeople wondering what I'm doing. Same with the split squats.

No sign of M. Dunno why I expected him to show up. One more workout and Phase One is done!

[mredanderson]

Pheonix sod your mate who doesnt turn up, find a new partner or train by yourself.

Im sure hes a nice geezer an all, but theres a big difference between a mate, and someone who you trust to grab a barbell when its gonna fall on your face!

Do you have a good PT who you can get to check your technique/spot etc?

Also dont worry about people staring at you when you do split squats and rack pulls, they are both noble exercises!, people stare at me when I put the weights back on the rack and go around collecting all the DBs to put them back in their right place for godsakes!

I probably come off like a bit of a d*ck in this post, but do your own thing, remain focused and you will be moving some big iron soon

[PhoenixUK]

I had already written M off, but then I bumped into him, and we did a workout together the other day. It's always nicer to have someone there with you. But yeah, that really is the last straw. He's a v strong guy so was hoping he'd motivate me to work hard, but if he's not even turning up then....

My other friend does come once a week, but sometimes it's more stressful because I can't always match my timetable to his, and he is still a beginner doing lots of bicep curls. I've tried convincing him to do other stuff, but he finds it difficult, gets frustrated and then refuses to do it

Yeah I get majorly pissed off big time with people not putting their weights back.
Re PT - it's a Uni gym. I don't trust the staff here at all, and I doubt I would trust them in other gyms. Maybe I'll have to stalk mikes1990 and get him to have a look at my form

I probably come off like a bit of a d*ck in this post, but do your own thing, remain focused and you will be moving some big iron soon

LOL not at all.

[PhoenixUK]

Workout 1.16 Low Intensity Upper body

Dbell 1 arm PushPress 3x6: 14kgs x6,6,6 superset with
Chinups 3x6: BW x6,6,6

Pushups 3x8: BW x10,10,10 superset with
Dbell 1 Arm Rows 3x7: 22kg x7,7,7

Kneeling Cable External rotation 3x12: 7.5kg x12,12,12

Side Planks 3x30sec: 30,30,15* last set with leg and arm raised.


Well, other than having to politely bully a large guy into letting me share the cable machine, that was a good workout. Finished in about 40 minutes, felt great. This is def my favourite workout out of the 4 each week.

[mikes1990]

"Maybe I'll have to stalk mikes1990 and get him to have a look at my form "

I'll be watching my back from now on!

If you do ever end up in FF again then by all means give me a shout and I'll do some form checking for ya.