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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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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)

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monday 8/01/07

BACK

Lying down rows on a bench with a lawn pressing weight. (40 - 60kg)

warm up*8 reps

Soup 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 + rows

9*soups+6*rows

6*soups+6*rows+6soups

Soups

bw*10 (failure on 8th)

note. this was all done at home...

and kept fly kicking a big branch.... eventually broke it. :)

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Tuesday 9/01/07

CHEST

FLAT BB BP

15*bar (warm up)

8*50kg (2nd wp)

6*80kg (failure on 5th)

5*80kg (failure on 3rd)

4*80kg (failure on 3rd)

Decline BB BP

7*80kg (failure on 7th)

6*80kg (failure on 6th)

5*80kg (failure on 5th)

Flat DB BP

30kg*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.

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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

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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

shrug.gif I think everyone's experienced a little "mass" increase over the holiday break.

lol2.gif That sounds alot like the diet I had when I was studying lol. What does the 2L of milk a day do for you?

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Wednesday 10/01/07

SQUATS DAY

SUMO 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 SQUATS

7*70kg (failure on 5th)

SUMO SQUATS

7*70kg (failure on 5th)

8*70kg (failure on 5th)

FREE FORM LEG CURLZ-assited

BW*6

BW*8-ooo nice burn.

BW*6

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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.

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Thursday 10/01/07

BICEPS

EZ BAR CURLZ

12*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 CURLZ

2sets 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 DB

5*10kg each side + 6*15kg (failure on 1st!!!)

21's with the medium sized preset 2 sets

1st 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)

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BACK/TRAPS/LEGS

Sunday 14/01/07

DEAD LIFT (to the ground)

40kg*10 (warm up)

60kg*17 (2nd warm up)

80kg*12 (assit from 9th)

90kg*8 (assit from 6th)

100kg*3

110kg*3

115*2 PB

120kg*2 PB

125kg*1 PB

130kg*1 PB

135kg*1 (got it on 2nd attempt) :) PB

YAH! smashed my old PB (110kg) out the window.

-drop set

100kg*5+90kg*4+80kg*3

BENT OVER ROWS (not too bent over)

8*60kg

8*70kg (failure on 7th)

10*70kg (failure on 10th)- these were done fast

7*70kg (failure on 6th)

SWIMMING 30min.

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I enjoyed my power 1RM style for the deadlifts yesterday decided to try it for my BP.

BB DECLINE BP

bar*20

50kg*10

70kg*6

80kg*5

85kg*3 PB

90kg*2 PB

95kg*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 BP

70kg*8 (failure on 7th)

70kg*7 (failure on 6th)

65kg*8 (failure on 7th)

60kg*9 (failure on 8th)

DECLINE FLYS

11kg*11 (last 5 cheating)

15kg*6 (cheated last 3)

15kg*7 (cheated last 3)

15kg*5 (cheated last 2)+5sec rest+ 4*negatives.

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BB BEHIND HEAD PRESS

bar*15 (warm up)

30kg*10

40kg*6

50kg*4 (failure on 2nd)

40kg*8

DB PRESS

12.5kg*8

12.5kg*10

15kg*6

20kg*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 RAISES

3 sets of...

25kg*8 (4 with legs) + 6kg*8 (failure on 4th,3rd,2nd respectively)

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CALVES

STANDING CALF RAISE

12*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 10sec

22*bw,2legs + pause for 12 seconds

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SQUATS.

thursday 18/01/07

Bar*10 (warm up)

40kg*10 (2nd warm up)

70kg*5

92.6kg*3

97.6kg*1

102.6kg*1 (2nd attempt) + 1 spotted rep.

70kg*6

80kg*3 1/2

62.6kg*4

40kg*10

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Friday 19/01/07

BACK

CHIN UPS-close grip-

3*bw (warm up)

5*bw

8*bw

5*bw+10kg (failure on 4th)

4*bw+10kg (failure on 2nd)

6*bw (failure on 4th)

LAT PULL DOWNS- wide grip- behind head

10*100lb

8*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 ROWS

50kg*8

50kg*10 (assit from 6th)

50kg*8

55kg*6

DB ROWS

25kg*8

25kg*12 (failure on 9th)

29kg*8 (failure on 5th)

-drop set. 29kg*6+20kg*4+15kg*5 + 2 TP negatives.

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Sunday 21/01/07

played criket. 3 hours. (highest score)

Monday 22/01/07

Sea kyaking. 1 1/2 hours (these were not sea kyakes... filled with water and required typing constantly)

Tuesday 23/01/07

FLAT DB BP

15kg*10 (warm up)

25kg*10

30kg*5 (failure on 5th)

27.5kg*8 (failure on 7th)

DECLINE DB BP

35kg*2 PB

INCLINE DB BP

25kg*10 (failure on 10th)

25kg*9 (failure on 9th)

DECLINE DB BP

35kg*3 (forced reps)

INCLINE DB BP

25kg*6

FLAT DB BP (1/2 range of motion, lower half)

25kg*7

25kg*8 (failure on 6th)

25kg*6

25kg*6 (failure on 3rd)

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Thursday 25/01/07

just joined in with stu's wee workout.

EZ BAR CURLZ(plates weight only)

14lb *10

14lb*10

24lb*8

-super set. Ez bar curlz + DB curlz

24lb*6 + 11kg*7

-super set. DB curlz + ez bar preacher curlz

15kg*5 + 28lb*3 (failure on 2nd)

1 set 21's- reverse grip, the meduim weight.

Bicep/lat pull downs

6*140lb

3*160lb

Single arm DB Rows.

10*20kg

6*30kg

6*30kg

5*35kg (failure on 4th) PB

5*35kg (failure on 4th)

6*30kg

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friday 26/01/07

SQUATS

10*bar

60kg*8

80kg*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*4

60kg*5

60kg*10

90kg*5

90kg*3

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Sunday 28/01/07

CHEST

machine warm up*20reps

DB BP FLAT

26kg*10

31kg*7 (failure on 7th)

31kg*8

31kg*7 (failure on 7th)

Incline DB BP

27.3kg*5 (failure on 5th)

25kg*6

25kg*7 (failure on 7th)

25kg*6 (failure on 6th)

FLYS

30lb*7

-superset. FLAT BP + FLYS

65lb*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)

FLYS

30lb*8 (cheat from 4th)

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