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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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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

 

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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.

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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

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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

 

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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

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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

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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

 

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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.

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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.

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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

 

 

 

 

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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

 

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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

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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

 

 

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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 :)

 

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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

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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

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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.

 

 

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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

 

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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

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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.

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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

 

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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.

 

 

 

 

 

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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.

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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.

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