ohjoshua Posted December 14, 2006 Author Report Share Posted December 14, 2006 Josh's workout day.UPPER CHEST+SHOULDERSINCLINE BB20kg*10 (warm up)50kg*1060kg*6 (failure on 6th)60kg*6 (failure on 6th)50kg*8 (failure on 7th)INCLINE BB S/S with JUMPING BB SHOULDER PRESS50kg*6+50kg*10(5 half reps only)50kg*7+40kg*12 (8 half reps only)50kg*6+40kg*10 (5half reps only)DOUBLE DROP SUPER SET.seated DB shoulder press +seated shoulder DB press+ jumping BB shoulder press + jumping BB shoulder press.17.5kg*7+12.5kg*7+40kg*10+20kg*10WOW NICE PUMP FROM THOSE!CABLE ROTAR CUF EXTENTIONS.2sets of 12kg*25. (nice and easy to finish)FINISH. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 17, 2006 Author Report Share Posted December 17, 2006 DEADSHURG DAY.sunday 17/12/063/4 deadlifts with a shrug.50kg*10 (warm up)70kg*20 90kg*13 (assit from 8th)110kg*8 (failure on 5th) PB \:D/ -drop set100kg*7+80kg*7+70kg*10 (failure on 5th)80kg*16 (failure at 10th) + 5 extra shrugs-drop set 95kg*9+75kg*7+55kg*12 (failure on 7th) Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted December 17, 2006 Report Share Posted December 17, 2006 DEADSHURG DAY.sunday 17/12/063/4 deadlifts with a shrug.50kg*10 (warm up)70kg*20 90kg*13 (assit from 8th)110kg*8 (failure on 5th) PB \:D/ -drop set100kg*7+80kg*7+70kg*10 (failure on 5th)80kg*16 (failure at 10th) + 5 extra shrugs-drop set 95kg*9+75kg*7+55kg*12 (failure on 7th)Congrats on the PB, but :shock: Did I just read 119 reps of deadlifts??? Whoasers. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 17, 2006 Author Report Share Posted December 17, 2006 Congrats on the PB, but :shock: Did I just read 119 reps of deadlifts??? Whoasers.he he, 119 3/4 dead lifts with a shurg if you count all the reps of the day?It took like an hour.im nice and sore today. mmm DOMS. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 17, 2006 Author Report Share Posted December 17, 2006 CHEST 18/12/06FLAT BB BP10*50kg (warm up)6*80kg (failure on 2nd)7*75kg (failure on 4th)7*70kg (failure on 5th)8*65kg (failure on 6th)DECLINE BB BP7*70kg (failure on 6th)8*70kg (failure on 6th)8*70kg (failure on 7th)9*70kg (failure on 7th)9*70kg failure on 6th)INCLINE BB BP7*50kg (failure on 4th)-drop set5*50kg(failure on 5th)+5*40kg (failure on 5th)5*50kg(failure on 5th)+5*40kg (failure on 4th) + 6*bar+TP some weightFINISH... TP had to leave early... would have liked to do some more incline and some flys. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 19, 2006 Author Report Share Posted December 19, 2006 Tris trouble... I should have just stayed at home today forearms and grip were so sore from my DL's on sunday.TRICEPSCLOSE GRIP BP10*40kg (warm up)15*40kg 8*50kg 10*55kg (failure on 9th)-drop set.6*55kg+50kg*3(failure on 2nd)+40kg*5(failure on 3rd)SKULL CRUSHES(weight on each side o f the ez bar)10*10kg (failure on 8th)12.5kg*6(failure on 4th)BEHIND HEAD SEATED TRICEP DB EXTENTION6*22.5kg (failure on 2nd!!!!) -THIS IS USUALY MY WARM UP WEIGHT! :evil: - I lost it and moved onto super sets in an attempt to hide my weakness.Super set. seated tris + skull crushes8*20kg (failure on 7th) + 6*10kg (failure on 3rd)Super set. seated tris + skull crushes + seated tris6*20kg + 5*10kg + 10*15kg (failure on 4th)Super set. Dips + skull crushes.7*85kg + 5*10kg (failure on 3rd)FINISH:TP out did me on all the seated tri extentions and kept going on about the awesome tricep pump he got.f*ck him... Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 20, 2006 Author Report Share Posted December 20, 2006 Wednesday 20/12/06Calfs. -today I went really easy because im sick of not being able to walk after my calf workout.STAIRS3reps*13stairs*bw (warm up)3reps*7stairs*2bw(one legged)5reps*3stairs*2bw+20kg and 10*bw+20kgSTANDING CALF RAISE60kg*1070kg*760kg*6 Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted December 20, 2006 Report Share Posted December 20, 2006 Wednesday 20/12/06Calfs. -today I went really easy because im sick of not being able to walk after my calf workout.Eh c'mon bro - thats the whole point isn't it? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 20, 2006 Author Report Share Posted December 20, 2006 SM...They still got sore after that wee work out...also didnt want sore calfs getting in the way of todays big squat workout. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 21, 2006 Author Report Share Posted December 21, 2006 thursday 21/12/06HEAVY SQUAT DAY ( half squats when stated)*(plz note my previous PB is 2*85kg full squats, so this is heavy for me)BACK SQUATS.bar*10 (warm up)50kg*10 (2nd warm up)80kg*6 (assit on 6th) 90kg*7 (4halfs+3wholes) 100kg!!!*8 (6halfs+2wholes) 100kg!!! :twisted: *9(8halfs+1whole) 70kg*10 (failure on 8)-pause set80kg*7(failure on 3rd)+ re-rack+ pause + 5 assitedHACK SQUAT-machine50lb each side*6 (TP assit at constant pace... if u go too slow it helps... too fast and it makes it harder..... ooo nice and slow)- 2 sets.50lb each side*3 mini pause sets of 3 pulses. (TP constant assit)LEG EXTENSION50*80lb (failure at 20)*(thats 30 sickly slow forced reps!)---- walking out down a 2 step my leg gave way, just bout feel down. he he. ----Oh and weighed in at 87.5kg weighted 79 in june. my goal for new years was 90...... im gonna have to take in a lot of water! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 24, 2006 Author Report Share Posted December 24, 2006 TRAINING AT HOME.BACK.CHIN UPS- done on a beam in my garage, its square and hard to hold.10,7,7,5,4,5,4,3,4,1 (50 total)Wide grip overhand assited pullups. -done on the corner of the lean to.5sets of 10reps.BB ROWS -this was done lying on a raised plank and using a ground presser as a BB. It weighs approx 40-60kg.8reps (3assited) , 10 reps (4 assited) , 9 reps (5assited) , 11 reps (6assited).FINISH.-today went suprisingly well with out a gym. very happy.might post a pic of my home made BB ROW thing. Quote Link to comment Share on other sites More sharing options...
63 Posted December 24, 2006 Report Share Posted December 24, 2006 way to go bro, good to see you using your brain and letting nothing come in the way of your training. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 26, 2006 Author Report Share Posted December 26, 2006 way to go bro, good to see you using your brain and letting nothing come in the way of your training.thnx. have you been keeping up with yours? Quote Link to comment Share on other sites More sharing options...
63 Posted December 26, 2006 Report Share Posted December 26, 2006 yeah bro i trained on the 24th and 26th and going bak tommorow its good being friends with the owner of the gym as can go there after hours. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 27, 2006 Author Report Share Posted December 27, 2006 wednesday 27/12/06Upper legs.SQUATS10*bar (warm up)8*60kg (semi warm up)10*70kg (failure on 7th)7*90kg (failure on 3rd)8*70kg (failure on 5th)13*60kg (failure on 7th)FREE BODY LEG CURLZ6*bw+assit ( practice/warm up)SUPER SET- free body leg curlz + squats8*bw+assit + 8*60kg (failure on 4th)FREE BODY LEG CURLZ7*bw+assits10*bw+assits7*bw+assitswow! i can feel my hams of fire! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 28, 2006 Author Report Share Posted December 28, 2006 Thursday 28/12/06CHESTFLAT BB BP15*bar (warm up)10*50kg (2nd warm up)6*80kg (failure on 5th) PBLYING ON GROUND BB BP (elbows stop when they hit the ground, so not a full range of motion)85kg*7 (failure on 6th)90kg*5 (failure on 4th)85kg*6 (failure on 5th)DECLINE BB BP80kg*5 (failure on 4th)70kg*8 (failure on 6th)70kg*7 (failure on 5th)DB FLYS15kg*8 (assitance where needed)12.5kg*9 (a w n)15kg*7 (awn)12.5kg*8 (awn)15kg*6 (awn) Quote Link to comment Share on other sites More sharing options...
Big_J Posted December 28, 2006 Report Share Posted December 28, 2006 LYING ON GROUND BB BP (elbows stop when they hit the ground, so not a full range of motion) 85kg*7 (failure on 6th) 90kg*5 (failure on 4th) 85kg*6 (failure on 5th) wat was the point of this? wer ther no benches left? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 28, 2006 Author Report Share Posted December 28, 2006 LYING ON GROUND BB BP (elbows stop when they hit the ground, so not a full range of motion) 85kg*7 (failure on 6th) 90kg*5 (failure on 4th) 85kg*6 (failure on 5th) wat was the point of this? wer ther no benches left?This reduces the range of motion allowing me to use a heaver weight.I just do them every now and then...90kg is very heavy to me my old PB was one rep at 80kg last week. Quote Link to comment Share on other sites More sharing options...
Varven Posted December 28, 2006 Report Share Posted December 28, 2006 LYING ON GROUND BB BP (elbows stop when they hit the ground, so not a full range of motion) 85kg*7 (failure on 6th) 90kg*5 (failure on 4th) 85kg*6 (failure on 5th) wat was the point of this? wer ther no benches left?Its a powerlifting assistance lift.Helps remove momentum at the point elbows hit parallel on the ground.. a sticking point for many.improves lockout as well. Quote Link to comment Share on other sites More sharing options...
63 Posted December 28, 2006 Report Share Posted December 28, 2006 yeah bro your onto it thats a good movement to do every now again really helps your overall BP out if you can build strenght in this movement. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 28, 2006 Author Report Share Posted December 28, 2006 yeah bro your onto it thats a good movement to do every now again really helps your overall BP out if you can build strenght in this movement.thanks.Yeah I love to try new difficult exercises which have a logical agruements linked to muscle growth.challenge!any one knows of an nuts hard exercise?I would love to try any of your exercises you herd some nut doing. thanks, ohjoshua Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted December 28, 2006 Report Share Posted December 28, 2006 any one knows of an nuts hard exercise? Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted December 28, 2006 Report Share Posted December 28, 2006 any one knows of an nuts hard exercise? Quote Link to comment Share on other sites More sharing options...
Varven Posted December 28, 2006 Report Share Posted December 28, 2006 hard nut excercises ? I dont know if these qualify, but I have personally observed these by a stability ball freak at my last gym.For his credit, he had a good build and w as very ripped, not overly huge but that typical sprinter type off body that gals drool over.Swiss ball squats.He would set up a swiss ball beside the preacher curl bench. Next, place two 30kg dumbells on the top off the cushion off the preacher curl thing (just as a resting place).He would stand on the swiss ball, grab the dumbells (one in each arm, resting at the side off the body).He would proceede to do reps of squats while standing on the ball.I always prayed that the ball wouldnt burst.3 ball push up.Same c hap would get his feet on one swiss ball and each palm on another swiss ball and proceede to do reps off push ups.He was a pretty strong bloke too.. weighed about 80 kg and could deadlift 200kg without too much hassle. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 28, 2006 Author Report Share Posted December 28, 2006 That sounds more like balance....I was meaning nuts as in intencity. Quote Link to comment Share on other sites More sharing options...
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