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ohjoshua

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ohjoshua last won the day on February 24

ohjoshua had the most liked content!

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About ohjoshua

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    Veteran member
  • Birthday 06/03/85

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    Male
  • Location
    Sydney
  1. Ohjoshua's Intense city, lets ramp it up.

    I have started to eat healther now I am looking forward to the results. Would be lovely to see abbs again. :)
  2. Ohjoshua's Intense city, lets ramp it up.

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

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

    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 :)
  5. Ohjoshua's Intense city, lets ramp it up.

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

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

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

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

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

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

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

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

    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
  14. .

    doesnt train for a year, cancels gym membership.... benches 170kg*5 and 150kg*10 wtf
  15. Ohjoshua's Intense city, lets ramp it up.

    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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