Jump to content
NZ's bodybuilding, strength and fitness community

ohjoshua

Members
  • Content count

    3,102
  • Joined

  • Last visited

  • Days Won

    46

Everything posted by ohjoshua

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

    30/06/2022 Thursday AM Bench press 90kg*4*12 Cheat curlz 57.5kg*3*12 Press downs cable 70kg*3*19 Incline DB BP 32kg*2*12 Incline DB Flys 17kg*2*12 PM Squats 110kg*3*12 (really hard last set) Leg press 140kg*3*12 Calf raises on the leg press 40kg*3*15, slow control reps. Note: Tris and front delts were burning at during the incline DB and flys, quads burning during squats and leg press.
  2. EDITING FIRST PAGE Ok stats as of 07/04/2012 27.yo 100kg ish bf 15% guess lifts current bench 130, squat 180, dead lift 200 13/04/12 up date bench 135, squat 190, dead 200*2 12/08/12 up date bench 135 squat 195 (beltless) dead 2010, Jerk 125, snatch 90, clean and jerk 110 20/08/12 up date bench 145 squat 200 16/10/12 up date, squat 210, jerk 130 All time best bench 147.5, squat 205, dead lift 225, snatch 90kg, 122.5kg clean and jerk been lifting since I was 21 y.o had just over 1 year off serious training since 2010 in November. Have recently started getting back to consistant training. want to beat my old maxes with in a couple of months (by July). dammit i just typed out this whole thing but didnt post it right.... Here we go again. I would love feed back. criticisim / complements both very welcome. Ok here is my training i do, starting with my todays session. note: when i say faiure at 5th rep, i still complete the set but i get spotted . note2: i usually do BB but im cycling in DB this week to provide variation. Monday 20th/11/2006 CHEST Flat bench DB 20*15kg (warm up
  3. Ohjoshua's Intense city, lets ramp it up.

    Monday 27/06/2022 OHP 50kg*3*12 Neutral grip pull ups bw*4*12 Push press 70kg*8 90kg*2*8 (PB for 8 reps) Over hand bent over rows 90kg*3*12 RDL 90kg*3*12 Leg curlz 32kg*3*19 (PB for reps) Leg raises bw*15 5kg*2*15 Note: everything is getting hard, Push press and bent over rows esp. Leg curlz seem to be getting better, large increase in reps and similar difficulty.
  4. Ohjoshua's Intense city, lets ramp it up.

    Sunday AM 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15 Sunday PM Box squats above parallel 80kg*2*20 https://www.youtube.com/watch?v=oXhjdH5YjLI Walking lunges bw*15 two 5kgdb*2*15 Seated calf rasies 35kg*3*15
  5. Ohjoshua's Intense city, lets ramp it up.

    Sunday 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15
  6. Ohjoshua's Intense city, lets ramp it up.

    Sunday 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15
  7. Ohjoshua's Intense city, lets ramp it up.

    Friday 25/06/2022 Pull ups over hand bw*5*10 OHP 30kg*4*10 Dead lifts 160kg*2*10 Hip Thrusts 80kg*3*20 Hyper ext rows 20kg*2*20 20kg*15 Lat raises + rear raises + Shrugs 3*20 (12kg + 12kg + 34kg) Note: Good session, pull ups a bit hard and deadlifts really hard, really felt it in my legs.
  8. Ohjoshua's Intense city, lets ramp it up.

    Thursday AM 23/06/2022 BB Bench press 85kg*4*15 BB cheat curlz 52.5kg*3*15 Tri press downs 70kg*3*17 DB incline BP 27.5kg*2*15 DB incline flys 12.5kg*3*20 (rest pause after 15 reps on the late two sets). PM 2nd session Squats 100kg*3*15 Leg press 120kg*3*15 Standing calf raises 50kg*3*15 Bike 15min Note: I was really warn out after the bench stuff, so I called it and went home. I came back about 4 hours later to finish the squats. All of it was really hard, chest burning in bench, legs burning on squats and leg press. I am a bit tired and more hungry. Still losing weight, but tempted to have an extra meal today.
  9. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 21/06/2022 OHP 30kg*3*20 Pull ups over hand medium grip bw*5*9 Push press 85kg*2*8 (PB) Bent over BB row over hand grip 85kg*12 85kg*2*15 RDL 85kg*3*15 Leg curlz 32lb*3*17 Leg raises bw*3*15 Leg press calf raises 110kg*3*12
  10. Ohjoshua's Intense city, lets ramp it up.

    Monday 20/06/2022 Bench press 60kg*4*20 Hammer curlz 22.5kg*3*15 (reps not clean) Close grip bench 75kg*3*15 preacher curlz 17kg*3*15 incline skull crushers 27kg*3*15 Box squats 70kg*2*20 Walking lunges bw*3*15 Prone holds bw*45sec 40kg*30sec 60kg*30sec Note: might drop the weight for hammer curlz
  11. Ohjoshua's Intense city, lets ramp it up.

    Sunday 19/06/2022 OHP 42.5kg*3*15 Neutral grip pull ups bw*4*11 Dead lifts 150kg*2*10 Hip thrusts 60kg*3*20 Hyper ext rows bw*15 12.5kg*3*15 Seated calf raises 30kg*3*20 DB shrugs 30k*3*20 Lat raises (bottom half) 10kg*3*20 Rear DB raises (bottom half) 10kg*3*20 Note: All good, the deadlifts got me breathing and the rasies and shrug burnt.
  12. Idle ramblings and observations.

    17.5kg is huge man, good job. I have never got that much out of a program. I think 10kg when I was a noobie :)
  13. Ohjoshua's Intense city, lets ramp it up.

    Copy of Gym 4 day - Josh 17-06-2022.xlsx my new program I made for 8 weeks
  14. Ohjoshua's Intense city, lets ramp it up.

    Ok I will have a look for it later, thanks. But I actually started a new 8 week program that I made myself, so maybe try that one next if you are happy with the progress. Friday 19/06/2022 Bench press 80kg*4*15 Hammer curlz 25kg*15 20kg*2*15 Tri ext rope 30*15 25*15 20*15 incline flys (slight incline only) 12.5kg*3*20 Squats 100kg*12,12,13 Leg press 120kg*3*15 Note: omg burning so bad on bench and then later on leg press. First high rep program in for ever, its hard for me :)
  15. Ohjoshua's Intense city, lets ramp it up.

    Thursday 16/06/2022 Neutral grip pull ups bbw*12,15,12 OHP 40kg*2*15 45kg*15 Push press 60kg*8 80kg*2*8 RDL 80kg*3*15 Leg curlz 32kg*3*15 Note: the high reps on everything felt nice, good little burn.
  16. Ohjoshua's Intense city, lets ramp it up.

    Thanks mate, Let me know how you go with your program. if you are happy with it maybe share the program with me so I can try it?
  17. Ohjoshua's Intense city, lets ramp it up.

    Wednesday 15/06/2022 Bench press 100kg*5 120kg*2 130kg*2 140kg*1 145kg*2*3 (second set spotter touched the bar, I think 1 set of 145kg*3 is a PB) Close grip bench 90kg*2*12 DB rear raises / rows 17kg*12,15,15 Cable rows 50kg*12,15 low bar Squats (trying to focus on hips not shooting up and staying more upright) 100kg*3*10 Leg press 110kg*12,12,15 Prone hold bw*45sec 20kg*2*45sec Note: end of the program because I could not hit the 3*3 at 145kg on bench. I have been grinding the last few sessions so keen to start a new program with some lighter weights and higher reps. I will look to start tomorrow or Friday.
  18. Idle ramblings and observations.

    good to hear there is progress with the knee, keep at it.
  19. Ohjoshua's Intense city, lets ramp it up.

    Monday 13/06/2022 L-Y-T-W 5kg*12,15 OHP 20kg*15 40kg*10 60kg*8 Push press 80kg*5 90kg*5 95kg*5 Neutral grip pull ups bw*8,8,10,10,12,17 Front squats 60kg*2 80kg*2 100kg*2 120kg*2 100kg*10 Romanian DL 100kg*3*12 Leg press calf raise 90kg*4*15
  20. Ohjoshua's Intense city, lets ramp it up.

    Sunday 12/06/2022 Bench press 140kg*4*4 PB, a bit dodgy form Squats high bar 110kg*2*10
  21. Ohjoshua's Intense city, lets ramp it up.

    Saturday 11/06/2022 Close grip bench 100kg*4*8 Cheat culrz 100kg*3*6 Squats 190kg*1 195kg*1 (spotted) 170kg*5 PB for reps Note: last rep at 170kg technique was bad, used by back a lot. Need to be more careful.
  22. Ohjoshua's Intense city, lets ramp it up.

    Wednesday 9/6/2022 Bench 130kg*6*2 Bench pulls 60kg*8*15 High bar wide stance, some paused 100kg*2*2 120kg*3*1 120kg*2*3 130kg*1 140kg*1 Note: really felt weird at first with wide stance, then felt it more in the glutes.
  23. Idle ramblings and observations.

    Looks very smooth.
  24. Idle ramblings and observations.

    That is quite a bit of volume for bench press good stuff
  25. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 07/06/2022 OHP 40kg*12 50kg*12 60kg*12 (RPE 10) Push Press 80kg*5*5 Neutral grip pull ups bw*8 10kg*6 15kg*7*6 Low bar squats 60kg*3 100kg*3 120kg*2*3 140kg*3 160kg*3 140kg*12 (I think this is a PB) Romainian DL 60kg*5 100kg*8 120kg*2*8 Leg curlz 32kg*4*15 Note: Squats were tough but the high reps felt good, posterior chain took over the last few reps.
×