Varven Posted January 7, 2007 Report Share Posted January 7, 2007 Hows the boxing coming along? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 7, 2007 Author Report Share Posted January 7, 2007 Calf work out.BW*10 (warm up)BW*25 (failure on 22)*(when i fail for these i assit with my arms)bw1leg*12(failure on 10th)bw1leg*12(failure on 9th)bw1leg*15(failure on 10th)bw*25(failure on 15th) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 7, 2007 Author Report Share Posted January 7, 2007 monday 8/01/07BACKLying down rows on a bench with a lawn pressing weight. (40 - 60kg)warm up*8 repsSoup cleans (wide grip)bw*10 bw*10 (failure at 7)bw*10 (failure at 7)bw*14 (failure at 10)*(throwing myself)bw*7 (failure at 5)*(good form)Rows (40-60kg)*12 (failure 10th)*10 (failure on 7th)-super set: soup cleans + rows9*soups+6*rows6*soups+6*rows+6soupsSoupsbw*10 (failure on 8th)note. this was all done at home...and kept fly kicking a big branch.... eventually broke it. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 9, 2007 Author Report Share Posted January 9, 2007 Tuesday 9/01/07CHESTFLAT BB BP15*bar (warm up)8*50kg (2nd wp)6*80kg (failure on 5th)5*80kg (failure on 3rd)4*80kg (failure on 3rd)Decline BB BP7*80kg (failure on 7th)6*80kg (failure on 6th)5*80kg (failure on 5th)Flat DB BP30kg*5 (failure on 2nd) 25kg*6 (failure on 6th)25kg*5 (failure on 5th)FLAT BB BP(dropsets)60kg*6+10*TP pressure on bar.60kg*5+15*TP pressure on bar. -sick set... really feel the burn!Note:felt like a good work out today, not as strong as i would have hoped. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 9, 2007 Report Share Posted January 9, 2007 Whats your diet like at the moment? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 9, 2007 Author Report Share Posted January 9, 2007 my eating has been shocking for the last few weeks.very high calaries...low protein...yeah i was still eating tuna regularly but and ham and steak. But many cookie times 3*9packs, and other junk. Stuck firm to 2L+ a day of trim milk.heres the clencher.... during this period i HAD NO PROTEIN POWEDER! now i know many of you would have considered taking your life... i held out till my holiday pay out this week.(i only work 20hr pw so i didnt feel like a holiday).So large 'mass' increase... im loosing myabbs. lol Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 9, 2007 Report Share Posted January 9, 2007 my eating has been shocking for the last few weeks.very high calaries...low protein...yeah i was still eating tuna regularly but and ham and steak. But many cookie times 3*9packs, and other junk. Stuck firm to 2L+ a day of trim milk.heres the clencher.... during this period i HAD NO PROTEIN POWEDER! now i know many of you would have considered taking your life... i held out till my holiday pay out this week.(i only work 20hr pw so i didnt feel like a holiday).So large 'mass' increase... im loosing myabbs. lol I think everyone's experienced a little "mass" increase over the holiday break. That sounds alot like the diet I had when I was studying lol. What does the 2L of milk a day do for you? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 10, 2007 Author Report Share Posted January 10, 2007 Wednesday 10/01/07SQUATS DAYSUMO SQUATS (very wide stance)10*bar (warm up)8*50kg (2nd wp)10*70kg (failure on 9th)7*92.6kg (failure on 5th)7*92.6kg (failure on 3rd)7*70kg (failure on 5th)REGULAR SQUATS7*70kg (failure on 5th)SUMO SQUATS7*70kg (failure on 5th)8*70kg (failure on 5th)FREE FORM LEG CURLZ-assitedBW*6 BW*8-ooo nice burn.BW*6 Quote Link to comment Share on other sites More sharing options...
Andrew Posted January 10, 2007 Report Share Posted January 10, 2007 why are you doing "Sumo Squats"? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 10, 2007 Author Report Share Posted January 10, 2007 why are you doing "Sumo Squats"?Im doing sumo squats to strength'n my innner legs.(wider grip/stance forces the inner portion of the leg/arm to do more work.)the outer portion of my leg is hard and shapely and the inner is softer.So I thought some sumo's once a month might help. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 14, 2007 Author Report Share Posted January 14, 2007 Thursday 10/01/07BICEPSEZ BAR CURLZ12*5kg each side (warm up)10*10kg each side (2nd warm up)5*15kg each side (failure on 3rd)7*12.5kg (failure on 6th)9*10kg (failure on 7th)INCLINE HAMMER CURLZ2sets of 5*good form+5*loose+3 negatives-Super set: Seated DB + standing EZ curlz.15kg*6+5*10kg each side (failure on 3rd)-super set: standing EZ curlz + Seated DB5*10kg each side + 6*15kg (failure on 1st!!!)21's with the medium sized preset 2 sets1st set with added 2.5kg. (failure on 15th)2nd set standard (failure on 18th)STANDING EZ BAR CURLZ 5*10kg each side (failure on 4th) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 14, 2007 Author Report Share Posted January 14, 2007 BACK/TRAPS/LEGSSunday 14/01/07DEAD LIFT (to the ground)40kg*10 (warm up)60kg*17 (2nd warm up)80kg*12 (assit from 9th)90kg*8 (assit from 6th)100kg*3110kg*3115*2 PB120kg*2 PB125kg*1 PB130kg*1 PB135kg*1 (got it on 2nd attempt) PBYAH! smashed my old PB (110kg) out the window.-drop set100kg*5+90kg*4+80kg*3BENT OVER ROWS (not too bent over)8*60kg8*70kg (failure on 7th)10*70kg (failure on 10th)- these were done fast7*70kg (failure on 6th)SWIMMING 30min. Quote Link to comment Share on other sites More sharing options...
BJon11 Posted January 15, 2007 Report Share Posted January 15, 2007 I enjoyed my power 1RM style for the deadlifts yesterday decided to try it for my BP.BB DECLINE BPbar*2050kg*1070kg*680kg*585kg*3 PB90kg*2 PB95kg*1 PB!!! (on 2nd attempt)YAH! im so happy with that, I was planning to maybe get one rep at 90kg but it felt so easy I did two. then I even did one at 95kg! that 15kg heaver then i have ever lifted FLAT BB BP70kg*8 (failure on 7th)70kg*7 (failure on 6th)65kg*8 (failure on 7th)60kg*9 (failure on 8th)DECLINE FLYS11kg*11 (last 5 cheating)15kg*6 (cheated last 3)15kg*7 (cheated last 3)15kg*5 (cheated last 2)+5sec rest+ 4*negatives. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 15, 2007 Author Report Share Posted January 15, 2007 bah...that last post from "bjon11" was me... must have left it logged on as my TP's since before training. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 16, 2007 Author Report Share Posted January 16, 2007 BB BEHIND HEAD PRESSbar*15 (warm up)30kg*1040kg*650kg*4 (failure on 2nd)40kg*8DB PRESS12.5kg*812.5kg*1015kg*620kg*4 (failure on 4th)25kg*1 (not quite all the way down )17.5kg*7 (failure on 5th)-super set. EZ BAR MILITARY PRESS + LAT RAISES3 sets of...25kg*8 (4 with legs) + 6kg*8 (failure on 4th,3rd,2nd respectively) Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted January 16, 2007 Report Share Posted January 16, 2007 110kg*3115*2 PB120kg*2 PB125kg*1 PB130kg*1 PB135kg*1 (got it on 2nd attempt) PBYAH! smashed my old PB (110kg) out the windowCongrats on the PB -- thats a big jump from your old one :grin: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 17, 2007 Author Report Share Posted January 17, 2007 CALVES STANDING CALF RAISE12*bw,2legs+10 sec pause at the top of final rep.15*bw,1leg (failure on 10thR,12thL)10*bw,1leg (failre on 9thL+R)8*bw,1leg (failure on 8thL+R)7*bw+12.5kg,1leg (failure on 7thR+6thL)15*bw+12.5kg,2legs (failure on 12th) + pause at top of final rep for 10sec22*bw,2legs + pause for 12 seconds Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 18, 2007 Author Report Share Posted January 18, 2007 SQUATS.thursday 18/01/07Bar*10 (warm up)40kg*10 (2nd warm up)70kg*592.6kg*397.6kg*1102.6kg*1 (2nd attempt) + 1 spotted rep.70kg*680kg*3 1/262.6kg*440kg*10 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 19, 2007 Author Report Share Posted January 19, 2007 Friday 19/01/07BACKCHIN UPS-close grip- 3*bw (warm up)5*bw 8*bw5*bw+10kg (failure on 4th)4*bw+10kg (failure on 2nd)6*bw (failure on 4th)LAT PULL DOWNS- wide grip- behind head10*100lb8*140lb (failure on 5th)10*120lb (failrue on 7th)7*120lb -drop set. 130lb*5+110lb*5+80lb*8 (failrue on 6th)BENT OVER BB ROWS50kg*850kg*10 (assit from 6th)50kg*855kg*6DB ROWS25kg*8 25kg*12 (failure on 9th)29kg*8 (failure on 5th)-drop set. 29kg*6+20kg*4+15kg*5 + 2 TP negatives. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 23, 2007 Author Report Share Posted January 23, 2007 Sunday 21/01/07played criket. 3 hours. (highest score)Monday 22/01/07Sea kyaking. 1 1/2 hours (these were not sea kyakes... filled with water and required typing constantly)Tuesday 23/01/07FLAT DB BP15kg*10 (warm up)25kg*10 30kg*5 (failure on 5th)27.5kg*8 (failure on 7th)DECLINE DB BP35kg*2 PBINCLINE DB BP25kg*10 (failure on 10th)25kg*9 (failure on 9th)DECLINE DB BP 35kg*3 (forced reps)INCLINE DB BP25kg*6FLAT DB BP (1/2 range of motion, lower half)25kg*725kg*8 (failure on 6th)25kg*625kg*6 (failure on 3rd) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 25, 2007 Author Report Share Posted January 25, 2007 Thursday 25/01/07just joined in with stu's wee workout.EZ BAR CURLZ(plates weight only)14lb *10 14lb*1024lb*8-super set. Ez bar curlz + DB curlz24lb*6 + 11kg*7-super set. DB curlz + ez bar preacher curlz15kg*5 + 28lb*3 (failure on 2nd)1 set 21's- reverse grip, the meduim weight.Bicep/lat pull downs6*140lb3*160lbSingle arm DB Rows.10*20kg6*30kg6*30kg5*35kg (failure on 4th) PB5*35kg (failure on 4th) 6*30kg Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 26, 2007 Author Report Share Posted January 26, 2007 friday 26/01/07SQUATS10*bar60kg*880kg*6 (failure on 4th)70kg*7 (failure on 6th)70kg*5 (failure on 2nd)60kg*8 (failure on 7th)HACK SQUATS (similar to a DL but bar is behind your legs)60kg*460kg*560kg*1090kg*590kg*3 Quote Link to comment Share on other sites More sharing options...
2guns Posted January 26, 2007 Report Share Posted January 26, 2007 keep it up mate! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 28, 2007 Author Report Share Posted January 28, 2007 Sunday 28/01/07CHESTmachine warm up*20repsDB BP FLAT26kg*1031kg*7 (failure on 7th)31kg*831kg*7 (failure on 7th)Incline DB BP27.3kg*5 (failure on 5th)25kg*625kg*7 (failure on 7th)25kg*6 (failure on 6th)FLYS30lb*7-superset. FLAT BP + FLYS65lb*3 (failure on 3rd) + 30lb*5 (cheat from 2nd)65lb*4 (failure on 4th) + 30lb*5 (cheat from 1st)65lb*3 (failure on 3rd) +30lb*5 (cheat from 2nd)FLYS30lb*8 (cheat from 4th) Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted January 28, 2007 Report Share Posted January 28, 2007 I love reading your journals, man. Keep it up! Quote Link to comment Share on other sites More sharing options...
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