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ohjoshua last won the day on October 23

ohjoshua had the most liked content!


About ohjoshua

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  • Birthday 06/03/85

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  1. Idle ramblings and observations.

    yikes, I am surprised that you can even bench at all. Sorry to hear that
  2. Idle ramblings and observations.

    how long has your should been bad for? I hurt mine a bit recently doing face pulls wrong. but its getting better each week now.
  3. Idle ramblings and observations.

    yeah but your squats still much better than me and I am heavier lol. I am mainly focus on bench the rest of this year. I want to hit 160kg
  4. Ohjoshua's Intense city, lets ramp it up.

    Sunday 25/10/2020 BB BP 137.5kg*3*3 PB for reps Face pulls 8*4 Cable rows 130lb*10*2 Chest supported DB rows 30kg*5 32.5kg*5 30kg*5 Front squats 120kg*1 140kg*1 130kg*2 + 120kg*2 + 100kg*2 + 60kg*5 Standing DB rows 40kg*5 +35kg*5 + 30kg*5 Note: Bench was hard, 3rd set closed my eyes on the last rep lol. Front squats 140kg was slow, all other reps were fine.
  5. Idle ramblings and observations.

    Strong Deads and Squats. I am still trying to learn to squat after all this time :P
  6. Ohjoshua's Intense city, lets ramp it up.

    additional note on body weight. body weight crept up to 113kg ;( so I need to watch the eats a bit)
  7. Ohjoshua's Intense city, lets ramp it up.

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

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

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

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

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

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

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

    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.
  15. 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. :)