ohjoshua Posted February 4, 2018 Author Report Share Posted February 4, 2018 Sunday 04/02/2018 Speed BB BP speed 60kg*5 80kg*5 100kg*3*3 Supine row Bw*10*4 Leg press 3pp*10 4pps*10*2 Curlz S/S close grip clapping push ups 30kg*10 + Bw*10 45kg*5 + bw*10 (30kg*10 + bw*10)*2 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 6, 2018 Author Report Share Posted February 6, 2018 Tuesday 06/02/2018 Military press BB A1 40kg*8 50kg*8 60kg*8 65kg*8 60kg*8 Chin ups / pull ups A2 bw*8*2 9kg*8*2 Dead lifts 100kg*5 140kg*3 180kg*1 200kg*1 140kg*5 Giant set Upright rows + db shrugs + db shrugs + db lat rasies + upright rows 35kg*12 + 50kg*8 + 37kg*8 + 12kg*12 + 35kg*8 Note: Pull ups were quite good, very controlled and full range of motion. I should have done one more set :S . Dead lifts and military presses felt hard. Giant set was fun, haven't done anything like in years. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 10, 2018 Author Report Share Posted February 10, 2018 Thursday 8/02/2017 BB BP A1 60kg*8 80kg*8 100kg*3 110kg*2 120kg*1 130kg*1 135kg*1 115kg*5 Supine rows B1 Bw*10*6-7 (6 to 7 sets, lost count) Front squats 50kg*5 70kg*5 80kg*5 90kg*5 Leg press 3pps*20 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 10, 2018 Author Report Share Posted February 10, 2018 Saturday 10/02/2018 Standing Military press A1 (speed) 40kg*5 50kg*5 55kg*5*3 Clapping pull ups A2 bw*5*5 Squats 60kg*5 100kg*5 130kg*5 150kg*3 130kg*5 Hyper ext bw*20 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 14, 2018 Author Report Share Posted February 14, 2018 Wensday 14/02/18 Bike 5min leg press 3pps *10 4pps*10 5pps *10 BB BP 60kg*8 80kg*8 100kg*3 110kg*1 120kg*1 130kg*1 137.5kg*1 (10 RPE) 120kg*2 100kg*8 Dips s/s DB flys bw*6 + 16kg*8 bw*10 + 16kg*8 Calf raises 40kg*10*5 Leg press 1.5pps *30 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 19, 2018 Author Report Share Posted February 19, 2018 Speed Saturday 17/02/2018 BB OHP A1 40kg*5 50kg*5 55kg*5*4 Clapping pull ups B1 bw*5*5 Box squats 60kg*5 100kg*5 130kg*3 150kg*1 170kg*2 130kg*8 Upright rows s/s lat pull down (40kg*10 + 75kg*10 )*3 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 19, 2018 Author Report Share Posted February 19, 2018 Monday 19/02/2018 Heavy BB BP A1 60kg*8 80kg*8 100kg*3 110kg*1 120kg*2 130kg*2 Supine rows bw*10*4 bw*15,12 Dead lift 100kg*5 140kg*3 160kg*3 180kg*3 Leg press s/s leg press calf raises (4pps*12 + 12)*2 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 24, 2018 Author Report Share Posted February 24, 2018 Saturday 24/02/2018 BB OHP A1 40kg*8 50kg*8 60kg*5 70kg*2 75kg*1 80kg*1 (felt hard) 60kg*10 Pull ups and chin ups set for set bw*8*2 bw*10*2 bw*12*2 Front squats 60kg*5 80kg*5 90kg*5 80kg*10 DB shurgs + calf raise 35kg*10*3 Note: OHP felt really hard. Pull ups felt good, lots of volume. Front squats felt good, focusing on technique. Realtalk 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 28, 2018 Author Report Share Posted February 28, 2018 Tuesday 27/02/2018 Arnold press A1 20kg*12*3 Lat pull down A2 75kg*12*3 Upright row B1 40kg*10*3 Straight arm pull downs B2 25kg*12*3 Standing calf rasies (smith machine) C1 70kg*8*3 60kg*8 Seated leg curlz C2 30lb*12*3 Note: Good session, going for more of the pump. Felt nice to do some different exercises and not focus on weight, just muscles. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 1, 2018 Author Report Share Posted March 1, 2018 I forgot to post for Sunday Sunday 25/02/2018 can remember it all, but highlights BB BP A1 up to 130kg*2 then 100kg*12 Supine rows B2 bw*10*5? Deadlifts up to 200kg*1 (no belt) then 150kg*10 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 4, 2018 Author Report Share Posted March 4, 2018 Thursday 1/03/18 BB BP Speed A1 60kg*8 80kg*8 100kg*3 105kg*3 107.5kg*3 Supine rows bw*10*5 (feet elevated) Box squats 60kg*5 100kg*5 140kg*5 160kg*5 140kg*10 Sunday 4/3/2018 BB BP 60kg*8 80kg*8 100kg*3 110kg*1 120kg*1 130kg*1 135kg*1 130kg*1 100kg*8 Seated cable rows 65kg*8 75kg*8 85kg*6 95kg*5 55kg*15*2 Leg press s/s calf raises 3pps*12 + 40kg*10 (4pps*12 + 40kg*10)*3 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 6, 2018 Author Report Share Posted March 6, 2018 Tuesday 6/03/2018 Bench squats 60kg*8 100kg*8 130kg*8 150kg*8 130kg*8 Military press A1 40kg*5 50kg*5 60kg*5 70kg*3 75kg*2*2 Pull ups / chin ups B2 bw*5*2 18kg*5*2 bw*12 Cable leg kick back 30lb*15 Leg press 3pps*15 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 19, 2018 Author Report Share Posted March 19, 2018 had a week off sick :( also didnt post last couple of work outs today 19/03/2018 BB BP A1 60kg*8 80kg*8 100kg*3 110kg*3 120kg*3 100kg*10 Supine rows (cables) B1 bw*8 bw*10*4 bw*15 Bench squats 60kg*5 100kg*5 140kg*3 160kg*3 140kg*5 Rowing 1min 347m 1st place so far for gym weekly challenge Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 24, 2018 Author Report Share Posted March 24, 2018 Wednesday 21/03/2018 Military press up to 85kg*1 60kg*8 Pull ups bw*8*2 10kg*8*2 bw*10,12 Calf rasies S/S abs 70kg*10*4 + lots abbs Thursday 22/02/2018 Front squats 60kg*5 80kg*5 90kg*5 100kg*5 Preacher curlz A1 22.5kg*10 25kg*10 22.5kg*10*2 Skull crushers B1 30kg*10,12,15,15 Saturday 24/03/2018 BB BP A1 60kg*8 80kg*8 100kg*3 120kg*1 130kg*1 132.5kg*1 120kg*2 BB bent over row 60kg*8 80kg*8 100kg*5 Supine rows bw*10*3 Dead lifts 100kg*5 140kg*3 180kg*1 200kg*1 140kg*5 1 min row 359 min PB Note: been a bit slack with posting and but I am on track for getting my 4 sessions in this week :) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 26, 2018 Author Report Share Posted March 26, 2018 Monday 26/03/2018 BB OHP A1 40kg*8 50kg*8 60kg*5 70kg*3 75kg*3*2 70kg*3,5 50kg*10 Pull ups / chin ups B1 bw*8*7 Squats 60kg*5 100kg*5 120kg*5 140kg*5 + 100kg*5 + 60kg*5 Upright rows s/s OHP 45kg*15 + log *10 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 4, 2018 Author Report Share Posted April 4, 2018 forgot to post a couple of work outs any way here is last two. Monday 03/04/2018 DB BP A1 24kg*12 30kg*12 36kg*12*2 Bent over DB row B2 24kg*12 30kg*12 36kg*12*2 Front squats 85kg*5 105kg*1 115kg*1 125kg*1*3 85kg*10 Sit ups*20 Tuesday 04/04/2018 BB Behind head press 40gk*10 50kg*8*3 Pull ups / chin ups Bw*8*2 Bw*12*2 Dead lifts 100kg*8 140kg*12 Upright rows 45kg*10,10,12 Straight arm pull downs 21kg*8*3 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 4, 2018 Author Report Share Posted April 4, 2018 I have started to eat healther now I am looking forward to the results. Would be lovely to see abbs again. :) Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 21, 2018 Author Report Share Posted May 21, 2018 Ok havent updated in a while, have been training. 21/05/2018 Run to gym 10min Squats (quite deep) 60kg*5 100kg*5 120kg*5 140kg*5 Bench press 60kg*8 80kg*8 100kg*3 110kg*1 120kg*1 130kg*1 132.5kg*3 130kg*1 BB bent over row 60kg*8 80kg*8 100kg*5 supine rows bw*10*7 rowing 1min = 360meters (cant beat this :( Note: eating has been good during the day but I have been frequently bindging in the evenings. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 2, 2020 Author Report Share Posted October 2, 2020 02/10/2020 Got a little bit fatter was 114.6kg at heaviest, now down to about 111kg Looking to hit a 160kg bench this year and get down to 105kg body weight Hit a new PB on bench a few weeks ago. Box Squats 40kg*5 70kg*5 90kg*5 110kg*5*5 Deadlift 120kg*2 140kg*2 160kg*1 180kg*1 190kg*1 160kg*1 Lunges 12kg each hand *14*3 Hyper ext s/s Leg curlz bw*12 + 50lb 4kg*12 + 50lb 8kg*12+ 50lb gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 6, 2020 Author Report Share Posted October 6, 2020 Tuesday 06/10/2020 BB Bench press s/s face pulls 60kg*8 + 40lb*8 80kg*5 + 30lb*8 100kg*3 + 30lb*8 120kg*6*6 30lb*8*6 A1 Front squats 40kg*5 60kg*5 80kg*3 90kg*3 100kg*3 A2 Pull ups bw*5*5 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 8, 2020 Author Report Share Posted October 8, 2020 Tuesday 08/10/2020 Rotar cuff cables 15*3 Plate lat/rear raise s/s BB OHP 3kg*20 + 20kg*15 5kg*15 + 30kg*12 10kg*10 + 40kg*10 60kg*5*2 40kg*10 + 5kg*15 DB pull overs 32.5kg*8 40kg*10*3 Face pulls 20lb*15*4 DB sup curlz 15kg*5 20kg*5 17.5kg*5 Close grip dips bw*5 20kg*5 12kg*5 bw*5 DB supported rows 25kg*5 35kg*5 form a bit off, too heavy) 30kg*5 I have gotten a bit of a shoulder injury from doing face pulls wrong in the past. going light over head for a bit. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 12, 2020 Author Report Share Posted October 12, 2020 Monday 12/10/2020 Front squats 110kg*5*2 Bench press 120kg*2*6 DB rows 30kg*5*8 DB rear flys 8kg*20 12.5kg*12 DB sup curlz 12.5kg*12*2 note: good front squat session, form was tight, was quite hard. was the easy day in my bench press program looking at doing 5*5 at either 125 or 127kg my next hard session, looking forward to it :D Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 13, 2020 Author Report Share Posted October 13, 2020 Tuesday 13/10/2020 Face pulls + rotor cuffs A1 pull ups 5kg*5*5 OHP BB 40kg*8 50kg*3 60kg*1 62.5kg*5*2 Squats below parallel (video taken) 40kg*5 70kg*2 90kg*2 110kg*2 130kg*2,5 110kg*2 Note: still need to work on my squat technique..... looking down a bit when coming up. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 16, 2020 Author Report Share Posted October 16, 2020 15/10/2020 Bench press 127.5kg*5*5 Face pulls 7 sets of 5-8 reps Dead lifts 160kg*5 170kg*5 note: didn't mention warm up sets, 5*5 was hard but felt good. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 22, 2020 Author Report Share Posted October 22, 2020 Wednesday 21/10/2020 Bench press 132.5kg*4*4 PB volume Face pulls 40lb*8*4 Seated cable rows 180lb*15 200lb*12 Front squats 100*5*2 Thursday 22/10/2020 BB OHP 65kg*5*3 Face pulls 50lb*8*4 Pull ups 8kg*5*5 Dead lifts 160kg*2 180kg*2 200kg*2 160kg*2 Note: dead lifts felt pretty good, quite good form. Bench press was hard, must be 9.5 or 10 RPE. gazza 1 Quote Link to comment Share on other sites More sharing options...
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