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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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If you intend to continue boxing, dont get tooo hung up on Mass building at once or you will get quite rigid.

Make sure you stretch for at least 10 mins after every weight session.

Trust me after a PL'ing cycle, I was sooo rigid, I couldnt even do knee sweeps for MMA !

Pick up some oly lifts.. mainly Hang Cleans... they are great for explosive strenght in punching/grappling.

Also a lot off stuff like some off the isolation work and super setting, doesnt seem to help build either strenght or size.. think off it as the "Carving on a sculpture"... it helps shape the muscles.

I dont think you care soo much what your rear delts look like in the ring, just how fast and hard you can hit and block..... so more emphasis on basics.

For legs Add in squats/box squats/front squats/Leg Press/Deads/Stiff Legged Deads/Rack Deads/Deficit Box Pulls/ Good mornings.... Work your way down to the 3 - 8 rep range and you will pile on essential strenght.. some size will come with this.

Forget regulart 40 min treadmill type cardio sessions and add in GPP/HIIT.

GPP sessions twice a week wil dramatically bring up your endurance/strenght and work capacity... read up on it.

Train Hard, Fight Hard.

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Legs AM 11/12/06

SQUATS

20*20kg (warm up)

20*60kg (failure on 13th)

12*70kg (failure on 8th)

8*80kg (failure on 4th)

8*80kg (failure on 4th)

10*70kg (failure on 6th)

HACK SQUATS

50lb each side*8reps (dont know how much he assited)

50lb each side*10 ( dont know how much he assited)

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Thanks for feed back guys....

1. my lats... I will try and pose em out more next time. I was trying to squeeze my shoulder blades together to my it go wormy.

As Cammo suggested ill hit the wide grips hard this week. And I will replace my poll hugs(which are close grip) with soup cleans ( the wide grip hanging under the BP bar with feet on a bench.

2. thanks for complements on shoulders.... funnily enough I have done very little shoulder work (presses) because my TP has shoulder problems.

but they usually get sore after rowing movments which means they must get worked there...

3. my Legs.... now thats the thing, check out the weights i use for my squat and leg press.... I dont actually have legs.

and to make matters worse Im quite tall aprox 6'2 dispropotionately longer legs.

4. varven mentioned goals (BB or boxing) The more I learn the more I know every muscle is used in boxing. legs and back included.

But I do have an prority in my training for core strength. which is why I like the free form exercises best. I like to hold a high guard and invite body shots.

5. 2guns... she is asain and likes to "leave her mark". not gf tho.

3 more months till next pics.

'Leave her mark' - f*ck you are continuously cracking me up dude.... :pfft: :pfft: :pfft:

Nice bod mate - as everyone has said, a great base for a better future. Why not post up some leg pics as well - my better motivation for you train them harder if you think they are lagging.

I'm 6'2 as well bro and my legs ain't too bad - to get them growing it takes some heavy fucking ass to grass squats week in , week out.

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Bro, just wanted to say I am glad your FB leaves her mark only by biting... a few other thoughts came to mind on how she may "leave her mark" and they werent very sanitary. (Think dog + lamp post).

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11/12/06 PM (i went home slept for an hour)

CHEST

FLAT BP DB

10*20kg (warm up)

10*25kg (not to failure)

9*27.5kg (failure on 7th)

8*30kg (failure on 5th)

8*27.5kg (failure on 6th)

-drop set

30kg*5+25kg*5+20kg*6(failure on 5th)

9*25kg (failure on 7th)*( wanted 10 but TP fucked up spot)

FRONT DIPS (not real name.... is done like a dip but with both hands in front on the BB in the rack.

8*bodyweight legs pulled back slightly (warm up)

10*BW

-pause set(i give myself approx 15-20 seconds where TP slaps me round the face between sets)

8*BW+5*BW

7*BW+4*BW+4*BW(he assited last mini set)

DB FLYS

10*15kg(failure on 8th)

9*15kg (failure on 6th)

8*15kg (failure on 4th)*(last two real slow down, crazy intencity!)

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Get some BB work in there mate. My flat BB presses are suffering because I stuck to nothing but DB work for too long when I started out.

Flat bench BB then Incline DB seems to be the most common plan of attack.

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Get some BB work in there mate. My flat BB presses are suffering because I stuck to nothing but DB work for too long when I started out.

Flat bench BB then Incline DB seems to be the most common plan of attack.

Next week....

I have just cycled a month of DB BP's into my training for variation...

The BB BP is one of my fav exercises.... It has been difficult to restrain myself from doing it.

but as I said next week (ooo it feels like chrismas is coming early :) i get to BB BP :) :) :D:):D

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I dont think you care soo much what your rear delts look like in the ring, just how fast and hard you can hit and block..... so more emphasis on basics.

dude if you see my middle pic do you notice my front delts are way bigger then my rear delts?

how old are you? and you any good at your MMA?

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I dont think you care soo much what your rear delts look like in the ring, just how fast and hard you can hit and block..... so more emphasis on basics.

dude if you see my middle pic do you notice my front delts are way bigger then my rear delts?

how old are you? and you any good at your MMA?

The rear delts were an EXAMPLE.. the muscle part could have been anything.. calf/tricep whatever.

I am not pro or even amateur mma.. its just an interest/variation for me.

Im a powerlifter at heart :)

Im 21 ...

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The rear delts were an EXAMPLE.. the muscle part could have been anything.. calf/tricep whatever.

Ok didnt get what you ment sorry. :)

but as a genral rule bigger muscles are stronger (within the indivdual) and

good looking muscles are usually achieved with low fat %.

I dont want to go spending all my wieght alocation on fat.

If I am a modern day gladiator.... then muscles are my armor and my sword. :pfft:

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tuesday 12/12/06

BACK.

100 chin ups

50 chinups unassited.-time taken 15min

12,8,7,6,5,4,4,4

50 chinups assited by TP-time taken 20min

10,10,10,10,10

total time for 100 chinups 35min.

-5 min rest-

CLOSE GRIP LAT PULL DOWNS TO THE CHEST (same motion as chin ups)

8*150lb (failure on 6th)

7*150lb (failure on 5th)

7*150lb (failure on 4th)

8*130lb (failure on 6th)

8*130lb (failure on 5th)

home time :) nice quick session today got to gym at 11.25 and left at 12.30. but was hard none the less.

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hmmm... 100 chins - good stuff.

That sounds like a good idea for my nxt back w/out.

thnx...

this was the noobie version of a hardout training session i read about.

where the a young guy wanted to train with a pro.... the pro said "ok if you pass a test"

the test was straped into wide grip chin up position. then duct taped in.

and left hanging untill he completed 100 chin ups.

extreme huh? I would love to try it some day, when im stronger.

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thnx poo's.

I am trying to turn up the intencity/varation of my training.

I love training hard! its a real rush.

and ive been eating big this week BIG!

and sleeping an hour at lunch time(after big meal of steak sandwiches and a massive bowl of brocoli).

my new slogan

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Sup Josh,

I've been quietly following your journal...

I have to say the 100 Chin-Ups must have been intense!

Good Job! :nod:

cheers,

how is your training going? I saw your pics on another fourm... your calfs proberly bigger then mine. mine are tiny calf = 37cm arm =38cm. funny aye.

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your calfs proberly bigger then mine. mine are tiny calf = 37cm arm =38cm. funny aye.

lmao! That doesnt sound right!

I guess it's harder for you taller guys to build your legs aye

Cos I'm 172cm! :pfft:

how is your training going?

GudGud, quite a nube myself (started in May)...

It's hard to keep up with your intensity tho! :grin:

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GudGud, quite a nube myself (started in May)...:

Well that means you have been training longer then me, we began at the end of august.

why dont you start posting your workouts on here so ppl can set you straight?

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Wednesday 13/12/06

Bicep day(last weeks one was so successful I decided to do another.)

STANDING EZBAR CURLZ (weights are just total of plates on one side)

10*7.5kg (warm up)

15*10kg (failure on 12th)

10*12.5kg (failure on 8th)

6*15kg (failure on 2nd eeek)

8*12.5kg (failure on 6th)

SUPER SET- seated DB curz + standing ezbar curlz+standing ezbar negatives

5*17.5kg(failure on 4th)+ 5*12.5kg(failure on 3rd)+3*negatives( TP forces it down slowly)

SUPER SET- Standing ezbar curlz + seated DB curlz + stating ezbar negatives.

7*12.5kg(assit on 7th)+8*12.5kg(failure on 4th)+5*negatives.

21's reverse grip.

this is a premade up weight(not too heavy)

2sets of 21's with 3 extra negatives on the first set and 5 on the second.

done.

Also trained my sister again this morning... she did awesome.

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Hey, you trained your sister? How old is she, and what do you get her to do? I just wana compare to ma routine...has she just started?

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Hey, you trained your sister? How old is she, and what do you get her to do? I just wana compare to ma routine...has she just started?

Yeah that was her second time.... But she is already training at a lot higher intensity then majority of the guys at the gym.

Her first day....

LEGS

SQUATS.

15*BW (warm up + learning technique)

12*20kg

10*30kg

10*40kg (assited from 8th)

8*50kg (assited from 5th)

CALF RAISES

20*20kg (warm up)

15*30kg

12*40kg (assit on last 2)

8*50kg (assit on last 2)

:made her go slowly down and pause at top and bottom

LEG EXTENTION

15*70lb

20*80lb (absolute failure on 15th, helped her get 5 more)

20*80lb (failure on 16th) + 3 reps where i pull it up and she had to resist as i push it down.

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Her second day....

CHEST/BACK/TRIS

CABLE ROWS S/S FLAT BB BP

60lb*10+20kg*8 (warm up)

75lb*8(failure on 7th)+25kg*10 (failure on 8th)

90lb*6(failure on 4th)+27.5*8 (failure on 7th)

75lb*10(failure on 6th) +30kg*7 (failure on 4th)

60lb*12 (failure on 9th) +25kg*10 (failure on 6th)

SKULL CRUSHES

bar*10 (warm up)

5kg*13 (too light)

10kg*8 (failure on 7th)

10kg*8 (failure on 6th)

7.5kg*10 (failure on 8th)

BEHIND HEAD TRI EXTENTIONS

8kg*5 (failure on 4th) * (her tris must be quite fatiuged)

5kg*8 (failure on 6th)

5kg*8 (failure on 5th)

DB FLYS

5kg*10 (made her do the work, but had to assit as he tris couldnt hold up weight)

5kg*8 (same again)

5kg*9 (good finish)

done.

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