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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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EDITING FIRST PAGE :D

Ok stats as of 07/04/2012

27.yo

100kg ish

bf 15% guess

lifts

current

bench 130, squat 180, dead lift 200

13/04/12 up date bench 135, squat 190, dead 200*2

12/08/12 up date bench 135 squat 195 (beltless) dead 2010, Jerk 125, snatch 90, clean and jerk 110

20/08/12 up date bench 145 squat 200

16/10/12 up date, squat 210, jerk 130

All time best

bench 147.5, squat 205, dead lift 225, snatch 90kg, 122.5kg clean and jerk

been lifting since I was 21 y.o had just over 1 year off serious training since 2010 in November. Have recently started getting back to consistant training. want to beat my old maxes with in a couple of months (by July).

dammit i just typed out this whole thing but didnt post it right....

Here we go again. I would love feed back. criticisim / complements both very welcome.

Ok here is my training i do, starting with my todays session.

note: when i say faiure at 5th rep, i still complete the set but i get spotted .

note2: i usually do BB but im cycling in DB this week to provide variation.

Monday 20th/11/2006

CHEST

Flat bench DB

20*15kg (warm up

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CONTINUED>>>>

8*25kg

8*27.5kg (failure on 7th)

6*30kg (failure on 4th)

5*32.5kg (failure on 3rd)

6*30kgkg (failure on 6th)

DB decline bench

10*25kg (failure on 9th)

6*27.5kg (failure on 5th)

8*25kg (failure on 8th)

8*27.5 (failure on 7th) (went level2!) (PB)

8*25kg (failure on 6th)getting weak now...

DIPS

8*85kg (me)

5*105kg (20kg plate) Failure on 4th)

5*95kg (10kg plate) failure on 5th)

5*85kg

sprint to drinking fountain and splash water on face. sprint back. no rest b4 next set

5*85kg (failure at 2!)

DB flys( legs crossed over off the bench.... oooo feel that in the abbs on last set!!!!)

10*12.5kg (cheating from 6th)

2sets*8*12.5kg (cheating from 5th)

6*15kg (cheating from 3rd)

Pass out..

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Hey, nice to see another journal 6ef12e2f.gif

What're your goals? Stats? Nice work on the decline bench PB thumb.gif

The was also a PB on the flat with the 32.5kg but its kinda unfair cos i havent dont DB's in ages and strength wud have increased on the BB.

Stats.

6'2 (bit of a bean poll) (also, legs disprotionately longer then torso, which makes it very hard to squat?)

86kg - (began 4-5 months ago at 79kg)

BF % maybe 10% (guess) i have pretty wicked top 2 abbs next 2 ok and bottom 2 are covered in little bit of fat :( .

Dont own a tape measure.... but my chest/front delts - back- traps - abs and tri look pretty big (proportionately) ..... shoulders(rear/side) - biceps -quads -calfs all quite small.

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Hey, nice to see another journal 6ef12e2f.gif

What're your goals? Stats? Nice work on the decline bench PB thumb.gif

oh and training goals....

increase strength and weight for boxing... (im going from light heavy weight >81kg to cruiser weight >91kg)

so not only do i was strength but endurance.

i am the ultimate warrior. (joke) :)

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Tuesday 21/11/06

ok... today didnt go as planned as my training partner couldnt come till tomorrow. was gonna do squats/deads, had to do calves.

CALVES/Calfs (cant spell)

STANDING CALF RAISE

8*20kg (warmup)

8*60kg

5*70kg

4*80kg

5*70kg

SINGLE LEGGED STANDING RAISE ON STAIRS

1)3reps per stair switching legs each step. 13 steps total. 7 to right 6 on left

rest

2) same as (1) but with 20kg plate straped to me. (used hand rail for balance) last 2 stairs was too weak so did 10 with both legs.

rest

3) same as (1)

STANDING DB CALF RAISE ON FLAT

2 sets of 10 reps with 20kg DB each hand. (REALLY hard to balance i fell down on second set :? )

Why is it when i train calfs i always feel like im gonna piss my pants?!?!

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Oh and did my measurements last night....

Chest 106cm

Arms 37.5cm

Waist 81cm

Forearm 33cm

Calf 37cm

Thigh 60cm

This explains my low wieghts used on my calf day... they are tiny :(

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-my calves and chest are both nice and sore today esp my calves! wow sore.

Wednesday 22/11/06

UPPER LEGS

just had an awesome training session :)

-walk to gym (as always, i dont have a car)

SQUATS

10*20kg(bar)*(warmup)

8*50kg (2nd warm up)

12*65kg (slight failure on 12th)

6*80kg (failure at 4)

8*80kg (failure at 5) * PB

10*70kg (failure on 7th)

8*75kg (failure on 6th)

LEG PRESS (45 degree machince)

8*120kg

6*150kg (failure at 3rd)

6*140kg (failure at 4th)

8*120kg (faiure at 4th) * (wow im getting weak now) :)

LEG EXTENDTIONS

20*60lb (first 11 good form, next 5 thrown, last two forced negatives as my training partner pushes down and i resest.)

16*80lb (first 7 good form, next 5 thrown, last three forced neagatives)

NOTE: when i say failure on 4th* rep i stick complete all the reps stated, but require spotting.

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Thursday 23/11/06

BACK AND BICEIPS

CLOSE GRIP LAT PULL DOWNS

8*100lb (warm up)

CLOSE GRIP CHIN UPS

8*86kg (me)*(slight failure on 7th)

10*86kg (failure on 8th)

8*86kg (failure on 5th)

6*86kg (failure on 3rd)

CLOSE GRIP LAT PULL DOWNS

12*120lb

8*140lb (failure on 6th)

6*150lb (faiure on 5th)

PECK FLYS

10*12.5kg

8*15kg (cheat from 5th)

15*15kg (cheating from 6th)

PREACHER EZ BAR CURZ

6*35kg (failure from 2nd :( )

8*30kg (failure at 5th)

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FRIDAY 24/11/06

SHOULDER/UPPER CHEST

INCLINE BENCH PRESS ,superset with, STANDING SHOULDER PRESS (in behind and in front of head ulternate reps)

40kg (12reps incline, 8reps standing press)

50kg (8,5)

15 kg *6 reps incline.... small rest.... 6 reps standing press.

INCLINE BENCH

60kg*8reps

55kg*8reps

-drop set

60kg*4reps,55kg*4,50*5,45*5

SEATED DB SHOULDER PRESS, super set with, STANDING DB SHOULDER PRESS.

(17.5kg*7,20kg*6)

(15*7,17.5*7)

(17.5*7)(nothing)

SLIGHT INCLINE DB

25kg*3

25kg*5

-drop set

25kg*3, 20kg*4

JUMPING SHOULDER PRESS EZBAR 40kg, super set with, JUMPING SHOULDER PRESS BB 30kg.

(6,5),(5,5),(3,3)

ITS QUITE DIFFERENT TRAING SOLO

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Sunday 26/11/06

DEAD LIFTS

10*50kg (warm up)

20*70kg (failure at 14)

15*80kg (failure at 9)

11*90kg (failure at 6)

-drop set

8*90kg (failure at 5), 8*80kg (failure at 6), 8*70kg (failure at 4)

NOTE: would have liked to do more, but training partner had to leave.

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did you have to leave with him?

lol, dude im leaning on a pretty weak excuse here... if you put too much pressure on it, it falls through.

oh and i hate cardio so would rather get dropped home then walk.

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Monday 27/11/06

CHEST/LOWER

DB flat bench press

25kg*5

27.5*6

30*5

32.5*5

drop set

27.5*5,20*5,15*10

30*5

DB decline bench press

25*5

27.5*5

30*5

30*5

Chest flys, superset with, dips.

15kg*5 flys,86kg*5 dips, 15kg*5 flys.

15*5,86*4,15*5.

Continuous dips rely. ( when he is dipping i am resting and visa versa.)

9-8-5-4-4-2

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Tuesday 28/11/06

TRICEPS

CLOSE GRIP BENCH PRESS

20kg*10 (warm up)

50kg*10

60kg*8

60kg*8(failure on 7th)

60kg*7(failure on 4th)

60kg*8 (failure on 5th)

SEATED BEHIND HEAD TRISEP EXTENTIONS

25kg*10

27.5*9

27.5*8

27.5*7(failure on 5th)

SKULL CRUSHERS

20kg*8

25kg*8(failure on 6th)

25kg*7(failure on 3rd)

SUPER SET-

SKULL CRUSHERS,DIPS,SKULL CRUSHERS.

20kg*6,87kg*6,20kg*5

20kg*5,87kg*5,20kg*5

TRI SET-

DIPS,SKULL CRUSHERS,SEATED EXTENTIONS

87kg*5,20kg*5,17.5kg*5

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Overkill on the triceps there mate - they get worked on chest & shoulder day too remember.

maybe...

we just do which ever body part is lest sore, or most keen for action.

we quite like the angles we can hit our triceps nice and hard.

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Wednesday 29/11/06

SQUATS

10*20kg (warm up)

15*60kg

8*70kg

8*80kg (failure on 5th)

10*80kg (failure on 5th)

9*80kg (failure on 4th)

10*70kg (failure on 8th)

LEG PRESS

120kg*10 (failure on 9th)

120kg*9 (failure on 8th)

120kg*10 (failure on 8th)

130kg*8 (failure on 4th)

LEG EXTENTION- super set- SQUAT

20*60lb + 5*60kg

15*60lb + 4*60kg

12*80lb + 4*60kg

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