ohjoshua Posted February 26, 2007 Author Report Share Posted February 26, 2007 Monday 26/02/07 PMChest3.10pm-4.00pmFlat BB BPbar*2050kg*1090kg*1 PB (on flat bench)Negatives90kg*6100kg*6110kg*3100kg*3FLOOR PRESSES80kg*3Negatives90kg*590kg*1,1,1,1 (pauses)90kg*1,1,190kg*1-It felt really good supporting and controling so much weight Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 27, 2007 Author Report Share Posted February 27, 2007 Tuesday 27/02/07Did some training with a guy from my course... I didnt take note.Did approx20 Sets bi's8 sets chest Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted February 27, 2007 Report Share Posted February 27, 2007 Good job with the PB's!Did you see someone about your back? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 28, 2007 Author Report Share Posted February 28, 2007 Good job with the PB's!Did you see someone about your back?nah didnt see any one.... It was only a warning pain, I think you get a few get out of back pain cards for free when your younger.I just didnt keep my spine in a neutral position when recovering from a snatch. All good just need better instruction .ok.........Wednesday 28/02/07AM Legs.FRONT SQUATSBar*20 40kg*1050kg*960kg*5 (f5)60kg*4 1/2 50kg*7CLEAN 60kg*1HACK SQUATS60kg*880kg*560kg*7LEG PRESS120kg*8 (f7)120kg*11 (f9)120kg*8 (f6)HAMSTRING RAISES -assitedbw*10bw*8done Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 28, 2007 Author Report Share Posted February 28, 2007 Wednesday 28/02/07 PM3.10-3.55pmLATS ( and some bi's they were quite sore from yesterday so thought i might kick them when they are down)CLOSE GRIP CHINS8*bw -assits10*bw8*bw (f6)6*bw (f5)LAT PULLDOWN (on knees, medium over hand grip)12*96lbBICEPS4*40kg (f3)6*30kg (f5)-super set. CHIN UPS + LAT PULLDOWNS4*bw + 6*96lb7*bw + 8*96lb WIDE GRIP CHIN UPS8*bw -assited (i could really feel these) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 1, 2007 Author Report Share Posted March 1, 2007 thursday 1/03/079.10 - 9.40 amDeadlift's60kg*1080kg*1090kg*10100kg*9 (f9)90kg*7, 5 sec pause, 280kg*8, 5 sec pause, 3done Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 4, 2007 Author Report Share Posted March 4, 2007 Sunday 4/03/07-recovery slow after a big week.... I was looking for another new exercise to do while im healing, I came up with this. Im not quite sure what muscles it works, my guess is separtus, but I could really feel my abbs working.STRAIGHT ARMED DIPS (these are done on a bar in front of me with my body hanging- - - they are kinda the oposite to shrugs)10*bw8*bw12*bw11*bw12*bw (pause at top of last 2)6*bw (massive pauses at the top of last rep)FOOT RAISES (opposite of a calf raise)coffee table*10reps*2sets each footIm real keen for training tomorrow! today didnt really count just wanted to do some training as im so slow to recover . Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted March 4, 2007 Report Share Posted March 4, 2007 STRAIGHT ARMED DIPS (these are done on a bar in front of me with my body hanging- - - they are kinda the oposite to shrugs)10*bw8*bw12*bw11*bw12*bw (pause at top of last 2)6*bw (massive pauses at the top of last rep)FOOT RAISES (opposite of a calf raise)coffee table*10reps*2sets each footIm real keen for training tomorrow! today didnt really count just wanted to do some training as im so slow to recover .The straight arm dips - are you hanging off the bar and shrugging? Sounds like a nice stretch for the rotator cuff too, with the image of it in my head lol. And good one on the creative use of the coffee table! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 4, 2007 Author Report Share Posted March 4, 2007 No im above the bar (or kinda next to it) These are similar to my reverse dead lifts except my body moves and the object remains still.Its just a dip with the bar in front and my arms stay straight thoughout the movement...here is a pic. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 4, 2007 Author Report Share Posted March 4, 2007 Monday 5/03/07 AM7.15-7.55Some quick upper leg training before class.Back squats (just to parrell)bar*2050kg*1270kg*780kg*490kg*395kg*2 1/250kg*14Leg press 120kg*10120kg*11 Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted March 6, 2007 Report Share Posted March 6, 2007 No im above the bar (or kinda next to it) These are similar to my reverse dead lifts except my body moves and the object remains still.Its just a dip with the bar in front and my arms stay straight thoughout the movement...here is a pic.Okey dokey.. cheers for that Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 6, 2007 Author Report Share Posted March 6, 2007 DAMMIT! i just typed this up.....Com is slipping off line when im typing and then page is blank when i submit!bahI did CHEST, TRIS and BIsworkout took about an hour.tuesday 7/03/07 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 6, 2007 Author Report Share Posted March 6, 2007 ok ill type it all again..... I like having my notes on the computer, harder to loose.FLAT BB BP bar*2050kg*1080kg*390kg*195kg*0 was going for a new PB I didnt rest long enough after my 90kg 80kg*4 (f3)90kg*5 negs70kg*8 (f8)60kg*10 (f9)-drop set60kg*8 + 40kg*8 (f7)60kg*8 + 40kg*5 (f3)SKULL CRUSHES10kg*1020kg*8 (f5)-superset. skull crushes + bench dips20kg*7 (f5) + 5BB CURLZ10kg*10 db's warm up30kg*835kg*6 (f5)40kg*5 (f2) :cry: SKULL CRUSHES-dropset. 20kg*8 (f7) + 10kg*6 (f5)BB CURLZ-dropset. 40kg*2 + 30kg*3 + 20kg*5 (f2)TRICEP ROPE PULLDOWN20kg*8 (f8 )25kg*8 (f5)-copy and paste Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 7, 2007 Author Report Share Posted March 7, 2007 Wednesday 7/03/07LAT attack11.35-12.10WIDE GRIP CHIN UPS5*bwHAMMER GRIP CHIN UPS10*bw (f8)-super sets, HAMMER GRIP CHIN UPS + CLOSE GRIP LAT PULLDOWN6*bw + 3*70kg 4 1/2*bw + 6*56kg3*bw + 3negativesWIDE GRIP CHIN UPS -assited10*bwCLOSE GRIP LAT PULL DOWN-drop set.77kg*5 (f5) + 56kg*5(f5) + 42kg*6FRONT LAT PULL DOWN (machine)40kg*1060kg*8 (f7)60kg*8 (f6)done Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 8, 2007 Author Report Share Posted March 8, 2007 Thursday 08/03/07shoulders, left notes at course.... I will type it up on monday.Friday 09/03/07Glutes, Hams, Calfs, trapswarm up- getting the massive looking 11.3kg plate plates from the bottom of the rack. ( I like to workout my ego )DEADLIFTS (with a shurg and calf raise all done on one motion)42.6kg*1582.6kg*10112.6kg*3132.6kg*1137.2kg*0 missed it like 4 times 120kg*1,1122.5kg*1,1,1,1,1,1117.6kg*1,2,1,1 -last one 5sec pause at the top(on the toes and shruging)112.6kg*2,2,1,2LEG CURLZ -super set- STANDING CALF RAISES42lb*7 + 80kg*542lb*5 + 80kg*536lb*5 + 70kg*7-5 min of streches - hams - calfs Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 8, 2007 Author Report Share Posted March 8, 2007 oh and I got a cheap MP3 player.I have Power man 5000 playing loud with ear muff head phones.It was awesome for the heavy lifts (heavy for me) :rockout: good fun. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 11, 2007 Author Report Share Posted March 11, 2007 Monday 12/03/07 AM7.30 - 8.10Upper legsFRONT SQUATS (only just paraell)bar*2060kg*670kg*380kg*385kg*290kg*2 + negative (didnt even try to come back up)70kg*5LEG PRESS 140kg*8 (f8 )120kg*12 ( just made final rep ) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 12, 2007 Author Report Share Posted March 12, 2007 Monday 12/03/07 PM 2.00 - 2.25pmUpper legs (again)SQUATS (paraell)bar*2060kg*1250kg*1250kg*15LEG PRESS120kg*11120kg*10 (f10 )-nice quick and effective session. ( now my legs are nailed ) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 12, 2007 Author Report Share Posted March 12, 2007 New measurements (original ones on page 1 of my journal)ARMS: 38cm FOREARM: 33cm LEG: 59 3/4cm CALF: 38cmWAIST: 83 1/2cm CHEST: 108cm Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 13, 2007 Author Report Share Posted March 13, 2007 Tuesday 13/03/07CHESTFLAT BB BPbar*2050kg*1070kg*10 (f9)75kg*8 (f6)80kg*4 (f3)-drop set. 70kg*6 (f5) + 50kg*8 (f7)DB FLYS15kg*7 (f5)12.5kg*8 1/2 12.5kg*8 1/2PEC FLYS (machine)42kg*1063kg*656kg*10 (f7)super set. DB FLYS + PEC FLYS12.5*7 + 56kg*5 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 13, 2007 Author Report Share Posted March 13, 2007 ALSO....john, I lost my cell phone last week....how is your shoulder going?when are you going to come back to training? you could do leg press etc... Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted March 13, 2007 Report Share Posted March 13, 2007 New measurements (original ones on page 1 of my journal)ARMS: 38cm (37.5cm)FOREARM: 33cm (33cm)LEG: 59 3/4cm (60cm)CALF: 38cm (37cm)WAIST: 83 1/2cm (81cm)CHEST: 108cm (106cm)Your old measurements are in the bold - good increases in there! :grin: Is your weight still about the same too? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 14, 2007 Author Report Share Posted March 14, 2007 cheers poo's good job with the link thingy...The waist one was not in the right place... it measured 79cm in class...Wednesday 14/03/07CALFSSEATED BB CALF RAISES 35kg*20 80kg*1280kg*1580kg*1580kg*13STANDING SMITH MACHINE CALF RAISES80kg*880kg*8 (f8)80kg*8 (f8)STANDING ONE LEGGED CALF RAISESbw*8bw*8 (f6)bw*10 (f5)STANDING MACHINE CALF RAISES100kg*470kg*8done Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 14, 2007 Author Report Share Posted March 14, 2007 Oh and....20min cardio 18min speed 132min speed 20 (max)4.33km Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 15, 2007 Author Report Share Posted March 15, 2007 Thursday 15/03/07BACK AND BI'S9.05 - 9.50amLAT PULLDOWN CABLE46kg*20 CLOSE GRIP CHIN UP'S (with a leg raise)12,8,6,5,4,5,4,3,3 (50 total)WIDE GRIP -assited (human)8,8WIDE GRIP -assited (machine) -30kg*6-40kg*6BB CURLZ30kg*525kg*625kg*5 + 3 negatives25kg*4 + 5 negativestimes up have to shower and go to class by 10.00am...I would have liked to do more curlz, but they got heaps of work in my chin ups any way Quote Link to comment Share on other sites More sharing options...
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