Ohjoshua's Intense city, lets ramp it up.

[Old Bull]

Did one sneaky set of curlz with the 45kg DB's quite loose but felt pretty cool.

Massive ohjoshua love the sneaky :clap:

[ohjoshua]

Tuesday

sets reps %

Bench Press 1 6 50 70

1 5 60 84

2 4 70 98

2 3 75 105

2 2 80 112

2 1 85 119

2 2 80 112

2 3 75 105

1 5 65 91

1 7 55 77

Volume 5012

Squat 1 5 50 100

2 4 60 120

2 3 70 140

5 3 75 150

Volume 4550

Close Grip 3 8*90kg

GM's 3 5 *60,100,100

Bent Over Rows 3 5*100,120,130

note: suprising how much harder 130 is then 120. Squats were hard work.

[ohjoshua]

AM

Squats

90kg*5

120kg*4*2

135kg*3*2

155kg*2*5

will do the rest tomorow morning or tonight.

I have been so busy with traning other people lately i have hardly been able to train myself.

[Viking Power]

AM

Squats

90kg*5

120kg*4*2

135kg*3*2

155kg*2*5

will do the rest tomorow morning or tonight.

I have been so busy with traning other people lately i have hardly been able to train myself.

Come on OJ - MAKE TIME brother,,,,

[ohjoshua]

Goo call VP!

Thrusday

PM

Bench press

60kg*5

80kg*4

100kg*3*2

115kg*2*6

note: glad i did the bench last night... will try and do my day three on sat puting me closer to back on track.

[ohjoshua]

Friday

AM

Squats

60kg*8

100kg*3

125kg*3*2

145kg*3*4

note: got some more done at work... try and do assitance at work.

[ohjoshua]

Sunday

Deadlifts

90kg*5

130kg*3

150kg*2

170kg*1

190kg*1

210kg*1

220kg*1 PB

225kg*0,0,0

note: weeee finally broke the 220 : ) ) )

[Viking Power]

awesome OJ back on track brother great with the 220kg also brother :clap: :clap:

[Old Bull]

Way to go Ohjoshua 5 plates great lifting :clap:

[steak]

Good work on the dead bro :clap:

[nate225]

5 plates is a good achievement Joshua. :nod:

[ohjoshua]

Thanks guys ! six plates here I come.

Squats

70kg*5

110kg*4*2

130kg*4*2

145kg*3*4

155kg*3*1

Pendlay rows

70kg*8

90kg*8*2

Bench press

70kg*5

80kg*3

90kg*3

100kg*3

115kg*3*2

100kg*3

note: will ahve to do some more squats tonight.

[Big john]

awsome pulling OJ keep it up bro! yeaaaa 5 plates!!! :twisted: :twisted:

[ohjoshua]

Tuesday

PM

Squats

60kg*8

100kg*5

120kg*3

140kg*3*3

chin-ups

bw*8*3

OH DB press (down to shoulders)

25kg*8*3

Note: Chins felt easyer then they have in ageis. big training day tomorrow!

[ohjoshua]

Thursday so far.

chin-ups

bw*6

20kg* 6

bw*6

note: 20kg was hard as... but got 6 done which is equal PB.

[ohjoshua]

thursday

PM

chin-ups

bw*8*3

Friday

AM

bench press

60kg*5

80kg*5

100kg*3*2

115kg*3*5

Squats.... up next.

[ohjoshua]

squats

60kg*6

100kg*5

135kg*5*5

DB rows

40kg*6,8,10

tri bar bp

37kg*15*3

DB BP

35kg*8*3

Db calf raises

25kg*10*3

Chin-ups

bw*8*3

note:

[ohjoshua]

Saturday

Squats

60kg*8

100kg*8*3

Chin-ups

bw*8*3

Monday

squats

120kg*8*3

Chin-ups

Bw*9*3

[ohjoshua]

Monday

Squats

60kg*8

100kg*8

120kg*8*3

Chin-ups

bw*10*3

Tuesday

Bench press

60kg*8

80kg*8

120kg*8 PB

Seated DB press

25kg*8

30kg*10

Note: i have fallen off the program.... too busy with PTing and had possesion day of my house this week.

[ohjoshua]

Thursday

16/7/10

Squats

60kg*5

100kg*5

130kg*3

160kg*3*2

170kg*2

Bench press

60kg*5

80kg*4

100kg*3*2

112.5kg*3*5

Bent over bb rows (pronated grip)

100kg*8

112.5kg*6*3

note: trying to do some more real training... having to set up house buying droping and picking up heavy furniture takes it out of me too.... need some more time.

ps will try and sneak in some more squats while at work tonight.

[ohjoshua]

Friday

Chin-ups

bw*8*5

Squats

60kg*5

100kg*5

130kg*3*2

150kg*3*2

130kg*3*2

Note: Good session (big rests, while at work) very deep on the squats.... mad my eyes go blood shot :S

[ohjoshua]

Monday

Biceps

Preacher curlz

35kg*10

45kg*8

40kg*8

35kg*8

DB sup curlz

17.5kg*12

17.5kg*10 + 12.5kg*10

Bench press

60kg*8

80kg*3

100kg*3

115kg*3

125kg*3

145kg*1

150kg*0

152.5kg*4 (negatives)

Tuesday

Snatches

50kg*3

60kg*3

70kg*3

75kg*2 (1 miss)

80kg*1*2 (2 misses)

Clean + jerk

80kg*1

90kg*1

100kg*1

Deadlifts

190kg*1

210kg*4 PB for reps

225kg*1 PB (5kg)

note: back is quite sore now (just muscles) but very happy with that PB only a few weeks since i first did 220

[ohjoshua]

skull crushers

some wrestling moves.

some chin-ups

[ohjoshua]

Friday

squats

60kg*8

100kg*5

130kg*3*5

Sat

Bench press

60kg*6

80kg*6

100kg*5*3

chin-ups

bw*12*3

Seated DB press

30kg*8*3

note: maintenace only.... still very busy. should be all finished by the end of next week then back to full training.

[Viking Power]

Be good to see ya back on track brother.