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ohjoshua

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About ohjoshua

  • Rank
    Veteran member
  • Birthday 06/03/85

Profile Information

  • Gender
    Male
  • Location
    Sydney
  1. 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
  2. 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
  3. 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
  4. .

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

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

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

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

    Saturday 3/2/2018 Speed day Over head press A1 40kg*5 50kg*5*2 55kg*5 60kg*5 Clapping pull ups B1 bw*5*5 Box jumps 90cm*5 105cm*3 120cm*1*4 Jumping squats 70kg*5 (too heavy) 50kg*5*3 Calf rasies 40kg*10*2 Over head medicine ball throws B1 3kg*5 (to roof) 6kg*5 (to roof) 12kg*5 (1 of them to roof) 20kg*5 Med ball floor smash B2 same weights and reps as Over head throws
  10. Ohjoshua's Intense city, lets ramp it up.

    Thanks Pseudonym, good to be back. I feel more motivated already :) Wednesday 31/01/2018 BB BP A1 60kg*8 80kg*8 100kg*3 110kg*1 120kg*1 130kg*1 110kg*8*2 (paused last rep of last set) Bent over BB rows A2 60kg*8 80kg*8 100kg*5 supine rows bw*8*2 110kg*5*2 Dead lifts 100kg*3 140kg*1 180kg*1 190kg*1 180kg*3 Hyper ext B1 bw *15 bw*15 10kg*15 20kg*12 Press downs B2 37kg*15*4 Note: good session, I have a bit of an idea of what I will be doing for the next 4 weeks and may run it for a few months if im feeling good and keeping up the frequency.
  11. Ohjoshua's Intense city, lets ramp it up.

    Ok, havent posted for a few years. I am trying to get back into training (more than twice a week) and I am hoping that posting will help motivate me. I would like to get back in shape <15% bf and stronger :) I haven't made any progress since I last posted apart from a PB of 150kg bench press in 2016. I may have got weaker at some lifts such as squats and I am fatter. I am currently approx 102kg and 20% body fat. :S My last work out was Monday 29/01/2018 Standing BB OHP 60kg*5 70kg*5 (belt on) 75kg*3 70kg*5 60kg*8 (belt off) Pull ups / chin ups (alternating set for set) bw*5 9kg*5 20kg*5 29kg*5 (5th rep only to eyes) bw*13 Squats 60kg*5 100kg*5 120kg*5 140kg*5 + 100kg*5 Note: felt pretty heavy on all exercises. I have been doing lots of bench squats recently (above parallel). These were regular parallel squats and it didn't quite feel right. Safe to say I have never really mastered squat technique after all these years. I will look at a few options for programs online and I am welcome to suggestions. I have been averaging 2 times per week training for years and would love to jump up to 4 consistent days per week. :)
  12. Ohjoshua's Intense city, lets ramp it up.

    Wednesday 15/01/2015 Military press 40kg*8 60kg*8*3 Pull ups bw*10*3 (3rd set were some ugly reps) Behind the head press S/S behind the head lat pull downs 30kg*12*3 + 110lb*10*3 BB Lunges 40kg*16*2, 12 Lat rasies S/S Supine rows (7.5kg*12 + bw*12)*3 Leg ext 45kg*12*2, 15 Note: Good pump today, back wasnt too sore on anything I did, I tried to do some unweighted squats but was feeling the back near the bottom.
  13. Ohjoshua's Intense city, lets ramp it up.

    Saturday 11/01/2015 BB BP 40kg*8 50kg*8 80kg*10 100kg*10*2 BB CURLZ 10*3 Lying tri ext 10*3 BB cable curlz s/s cable tri ext 10*3 Note: Back is really bad, I had to have a few days off work. It has been locking up so I cant even walk. It is feeling abit better now, but I am thinking retiring from heavy back squats .
  14. Ohjoshua's Intense city, lets ramp it up.

    Sunday 4/1/14 Squats up to 180kg*5 Hurt my back, bad wtf. will update when I have an update
  15. Ohjoshua's Intense city, lets ramp it up.

    1/01/15 Thursday Week 2 day 3 Flat BB BP 40kg*8 60kg*5 80kg*5 100kg*3 110kg*1 117.5kg*1 125kg*1 132.5kg*1 117.5kg*5*3 (RPE 10,9.5,10) Pull ups S/S DB BP bw*10*3 + 25,30,35kg*10 Seated machine chest supported row S/S rope tri ext 73kg*6 + 42kg*10 66kg*8 + 42kg*10 53kg*10 + 42kg*10 Note: Ok good session today, it was hard but felt good. I increased the weights in the 5 rep sets from last time by 2.5kg and I actually did the one set of 132kg which I didnt do last time. Pull ups feeling good and strong. The DB set on 35kg was a struggle, good pump. By the time I didnt the machine rows I was gone, no strength.
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