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ohjoshua last won the day on May 21

ohjoshua had the most liked content!


About ohjoshua

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  • Birthday 03/06/85

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  1. Ohjoshua's Intense city, lets ramp it up.

    Friday 27/05/2022 Close grip paused bench press 60kg*10 80kg*8 100kg*3*10 T Bar rows 20kg*10 40kg*10 60kg*10 70kg*2*10 Deadlifts 100kg*3 140kg*3 180kg*3 200kg*1 220kg*1 Box squats 100kg*3 120kg*3 140kg*3 145kg*3 150kg*3 155kg*3 BB curlz 60kg*3*12 Tri cable push downs 70kg*3*20 Preacher curlz 15kg*5*15 OH tri ext 40kg*2*8 40kg*10 note: box squats felt strong, deadlifts from the floor were harder than I expected. arm work felt great.
  2. Ohjoshua's Intense city, lets ramp it up.

    Thursday 26/05/2022 bench press 60kg*10 100kg*8 115kg*5 130kg*6*5 Cable rows 50kg*10 60kg*10 65kg*5*10 65kg*12 High bar squats 60kg*5 100kg*5 120kg*5 130kg*5 135kg*5 130kg*5 Walking lunges bw*15 12kg*15 bw*15 Note: Bench feeling strong today, I think I have a decent chance at the 6*6. High bar squats and lunges were a struggle lol, but technique is good.
  3. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 24/05/2022 Tuesday L-Y-T-W 7.5kg*2*12 OHP 40kg*8 50kg*8 60kg*2*8 65kg*8 60kg*8 Neutral grip pull ups bw*8 15kg*5*8 (PB volume with 15kg) Front squats 60kg*2 80kg*2 100kg*2 120kg*2 100kg*5 Romanian DL 105kg*3*10 Hyper ext rows bw*10 35kg*3*10 Leg curlz 39kg*3*10 Note: decent volume on the hammies today, front squats didn't feel good on 120kg with lower back at the bottom so I stopped. Pull ups killing it, OHP volume, shoulder are getting a bit fatigued after the last 4 days in a row. I get the day off tomorrow and I am looking forward to it.
  4. Ohjoshua's Intense city, lets ramp it up.

    Monday 23/05/2022 Bench press 100kg*8 115kg*5 130kg*6*2 DB sup curlz 15kg*5*10 DB hammer curlz 15kg*5*10 High bar squats 100kg*3 120kg*3 130kg*5 140kg*5 130kg*5 Prone hold bw*30 sec 20kg*30sec 40kg*30 sec 50kg*30sec bw*1 min Note: bench felt great today, nice and poppy, high bar squats were a bit of a struggle for some reason, but still felt good in the quads.
  5. Ohjoshua's Intense city, lets ramp it up.

    Sunday 22/05/2022 L-Y-T-W 7.5kg*4*10 (volume pb) OHP 40kg*6 50kg*6 60kg*6 70kg*3*6 Neutral grip pull ups bw*3*12 (PB for 12 rep sets) bw*3*10 Squats 60kg*3 100kg*3 140kg*3 160kg*3 180kg*3 (PB for reps at 180kg) 140kg*6 Walking lunges bw*14 12kg*2*14 bw*14 Note: not ideal form for squats, second rep I hit the safety bars at the bottom which threw me a bit, but I am getting stronger :D
  6. Ohjoshua's Intense city, lets ramp it up.

    Saturday 21/05/2022 Bench press 100kg*8 114kg*5 130kg*6*4 Bench pulls 50kg*8 80kg*7*8 80kg*15 High bar paused squats 60kg up to 150kg*1 , 10kg jumps 140kg down to 100kg, 2 reps up to 6 (adding one rep per drop in weight) Romanian DL 100kg*3*10 Hyper ext rows 35kg*3*10 Note: Bench was very hard, might have to just do two bench days per week.
  7. Ohjoshua's Intense city, lets ramp it up.

    Thursday 19/05/2022 L-Y-T-W 7.5kg*3*12 (PB) OHP 40kg*5 60kg*2*5 70kg*3*5 Neutral grip pull ups bw*5 15kg*5 25kg*5 30kg*5 (PB, RPE 10) medium grip OH pull ups bw*2*10 Wide grip OH pull ups bw*8 Bench press - short rest. 60kg*5 100kg*5 130kg*6*2 Front squats 60kg*3 80kg*3 100kg - 120kg*3 each set increase by 2.5kg, 8 sets total. - short rest. Note: OHP felt really good after the shoulder were pumped from the raises. Pull ups going strong, front squats I think I went a bit deep on a few reps and lost the arch in my lower back. Need to be careful of that 60kg*
  8. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 17/05/2022 BB cheat curlz 40kg*12 50kg*12 60kg*12 70kg*2*12 DB pull overs 35kg*10 40kg*10 50kg*2*10 Preacher curlz 20kg*2*8 20kg*2*10 press downs 70kg*14,15,16,16 Rack pulls - below the knee 200kg*8 PB Prone hold bw*30sec 20kg*30sec 40kg*30sec Note: after watching the video, maybe should have stopped the rack pull set at 6 reps, lost a bit of tightness in the back last two reps.
  9. Ohjoshua's Intense city, lets ramp it up.

    Monday 16/05/2022 Bench press 60kg*10 100kg*8 115kg*5 130kg*6*3 Bench pulls 60kg*8 80kg*8 85kg*7*8 Cramber bar Squats 60kg*5 100kg*5 120kg*3,5,8 DB BP 35kg*8 40kg*8 45kg*8 50kg*8 (form not ideal not quite full ROM on last 2 reps) Note: bench felt a bit better today with more of a warm up. The cramber bar squats felt great, I can stay quite upright.
  10. Ohjoshua's Intense city, lets ramp it up.

    Saturday 14/05/2022 L-Y-T-w - should raises 7.5kg*2*12 OHP 40kg*10 50kg*10 60kg*3*10 Neutral grip pull ups bw*6 15kg*6 20kg*6 22.5kg*6 25kg*6 - PB Rack pulls above the knee 100kg*1 140kg*1 180kg*1 200kg*1 220kg*1 - held at top 5 sec 250kg*1 - held at top 5 sec 270kg*1 - grip is maxing out here Romanian DL 100kg*3*10 Standing calf raises with DB 37kg*4*10 Leg curlz 36kg*2*12 45kg*12 Note: The OHP were really hard today. was fun to do the heavy rack pulls and pull ups feeling strong.
  11. Ohjoshua's Intense city, lets ramp it up.

    Friday 13/05/2022 Bench press 130kg*6*2 Bench pulls BB 75kg*3*8 80kg*4*8 Squats 130kg up to 175kg, 5kg jumps in weight, 2 reps per set Walking lunges bw*14 16kg*14 bw*14 Note: the squats felt very nice and I stayed warm with shorter rest, it was nice.
  12. Ohjoshua's Intense city, lets ramp it up.

    Deadlift 200kg*6 Chin-ups and pull ups bw*6*8 OHP 70kg*3 70kg*5*5 Note: some heavy deadlift for reps, 10 RPE. I am a bit tired from training so much this week.
  13. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 10/05/2022 Bench press 100kg*3 120kg*3 130kg*3 140kg*4 DB single arms rows 35kg*5*10 Box squats (on to a bench) 60kg*3 100kg*3 120kg*3 140kg*3 120kg*2*3 Seated good mornings 100kg*4*8 Standing cal rasies 40kg*2*15 35kg*12,15 bw*25
  14. Ohjoshua's Intense city, lets ramp it up.

    Monday 09/05/2022 Front squats 60kg*5 80kg*5 100kg*5 120kg*3*5 Closeish grip bench 60kg*8 80kg*8 100kg*3*8 BB Curlz (stict) 40kg*4*10 Press downs 70kg*3*14 Preacher curlz 25kg*6,6,8
  15. Ohjoshua's Intense city, lets ramp it up.

    Sunday 08/05/2022 OHP 80kg*5*3 Neutral grip pull ups bw*7 10kg*7 15kg*6*7 (volume PB) Trap bar DL - top handles, but smaller 20kg plates. 140kg*3 180kg*3 220kg*3 240kg*1 (PB, but I hardly do these) Prone holds bw*30sec 20kg*30sec 40kg*2*30cec Note: OHP was a bit harder than I would have liked. Pull ups still more left in the tank.