Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

squat

100kg*7*7

Bench

85kg*7*7

bent over bb rows

85kg*8*2

115kg*8

Military press

50kg*8*3

Chin-ups

15kg*3*3

bw*8

Next session

squats

100*5*5

bench

100*5*5

good morning squats

70kg*8*3

bb calf raises

60kg*8*3

Miltary press

60kg*5*3

Wide grip bent over bb row

Next session

Squats

100kg*8*8

Bench

85kg*8*8

note: 8*8 is starting to get hard now... squat still trying to change technique (pushing knees outward) Bench was done with quite short rest.

not looking forward to 9*9 but i can do it.

[steak]

good to see you sinking your teeth into it again bro :clap:

[ohjoshua]

good to see you sinking your teeth into it again bro :clap:

cheers mate, 9*9 is my up coming work out... it wil be hard.

Squat

100kg*5*5

Bench

85kg*5*5

Bent over bb row

85kg*8

105kg*8

125kg*8

Military press

50kg*3

60kg*3

70kg*3

50kg*10

Leg raises

bw*10*2

Stadning calf raises (DB's)

32kg*8,8,10

Leg curlz

30kg*12*2

Note: good to do some heavy rows. Military press is feeling strong too! I just went to the sup stroe the other day I got some creatine, bulk and protein powder. Im planning to build up to 105kg .

[ohjoshua]

Snday 2/1/11

Squats

100kg*9*9

Bench

85kg*9*9

standing db calf raise

32kg*10*3

Chin-ups

bw*8*3

note: had heels elevated with squats and they felt much better! bench felt easyer then 8*8 as i had more rest. One more easy workout then the big one! (10*10) Chin-ups were hard, hopefully due to increased bw. but maybe because of fatiuge.

[ohjoshua]

11/02/11

In china for chinese NY for just over a month... training has been here and there.

Havent trained for about two weeks?

This week

Monday

Bench

Squat

MP

sit ups

Skull crushes

Calfs

Dips

Tuesday

Chins

Bent over bb rows

DB shrugs

leg curlz

good mornings

sup curlz

bb curlz

leg raises

Thurs

BP

Squats

MP

tri ext

db flys

lat raises

leg press

calf raises

Feels really good to have a good gym to go to for a couple of weeks! not used to weight in pounds.... accidently loaded 152kg(145 is PB) onto the bar for bench and go pinned luckly i had a spot.

off to being tomorrow... I hope i can get to a gym, but u never know.

[ohjoshua]

wednesday

bb bench press

up to

110kg*6

squats

up to 130kg*6

db bp

up to 95lb*6

bent over bb rows

up to 110kg*8

cable rows

leg press

calf raises

friday

military press

up to 62.5kg*6

chins

bw+20lb*6*3

arnold press

seated DB press

up to 65lb*8

Dead lifts

Lat raises

bb curlz

skull crushes

hammer curlz

cable exts

upright rows

sit ups

Leg curlz

calf raises

wnat to go into tonight if i can... might not have time tho.... if i can will do bench , flys, squats, lat pull downs, db bench, db rows and forearms.

[ohjoshua]

19/2/11

BP

up to

285lb*3

Squat

up to

395lb*1

single leg leg press

up to stack*8

DB BP

up to 105lb*5

20/2/11

Military press

up to

175lb*1

other shoulder stuff

DB flys

leg curlz...

not to far off old strength... pretty cool

[ohjoshua]

25/3/11

bench up to

140kg*1

deadlift

up to

200kg*1

seated military

70kg*7 PB

bent over row, snatches, lunges, chins, dips

[steak]

is this your monthly update

[ohjoshua]

is this your monthly update

yeah mate, I am signing up to any time fitness tomorrow... So I can train late or early if i have to. Maybe i can get more then one training session in a month.

[ohjoshua]

Singed up to AUT gym last week.

Day 1 thursday 4/8/11

Bench press

60kg*10*3

Bent over bb row

60*10*3

Squats

60kg*10*3

DB curlz

18kg*10*3

Arnold press

18kg*10*3

calf raises 50kg*10*3

Day 2 Sunday 7/8/11

Bench press

65kg*10*3

Bent over bb rows

65kg*10*3

squats

70kg*10*3

Chin-ups

bw*8*3

JM press

30kg*10*3

Military press

40kg*10*1

leg curlz

36lb*12*2

deadlifts

60kg*5

100kg*5*3

Note: I am back into it.. bloody sore. I am looking to start very light and slowly build up each session. nothing fancy. I will drop the reps down to fives when it starts feeling heavy.... maybe a month.

[Laver]

AUT gym?? Shore or City?? I train shore bro!

I'm assuming when you say AUT you mean the Uni, what's the go with you at the moment, living in Auckland now? Or temporary until you head back to Chch? Or to Oz?

[ohjoshua]

Hey Laver, your still here

What sort of trainging are you doing at the moment?

Im at AUT city Uni. I will prob be here for a while, at least until the end of the year. we should have a train at some stage

Day 3 wednesday 10/8/11

bench prss 70kg*10*3

Bent over bb row

70kg*10*3

Squats

80kg*10*3

A1 Good mornings

A2 BB curlz

40kg*10*3

B1 Calf raises

110kg*10*3

B2 DB shrugs

34kg*10*3

Sit-ups

[ohjoshua]

Saturday

A1 Flat bb bp

75kg*10*3

A2 Bent over bb rows

75kg*10*3

Squats

90kg*10*3

DB curlz

18kg*10*3

Tate press 18kg*10*3

Calf raises

40kg*25*3 (done very fast).

Note: this session the BP and squats were starting to get a bit hard. Feeling it in last couple reps. man did i get weak :S

[ohjoshua]

just doing some bw stuff until i can go train tomorrow.

push up

bw*50,60

Chin-ups

bw*8,10

lunges

bw*70

[steak]

Good to see you back and into it 8)

[drizzt]

:ditto:

[ohjoshua]

Thnx fellas,

I havent had time to up date journal.

Saturday

27/8/11

Been working and studying full time so hardly any spare time.

Latest workout

A1 Bench press

80kg*10*3

A2 Bent over BB rows

80kg*10*3

Squats

100kg*10*3

Note: squats starting to get up there again, didnt feel too hard.

I am uncertain as what to do for the next work out (tomorrow).

This is the point I planned to get up to with these sets/reps. I think I could keep increasing but unsure how long I could keep this rate of increasing.

prob only another session or two. I also dont want to start struggling on reps, loosing the technique.

hmmmm

maybe pyrimiding up to 5*120kg for squats and 5*90kg for bench.

sounds good to me.

s

15*60, 12*70, 10*80, 8*85, 5*90

b

15*60, 12*80, 10*100, 8*110, 5*120

[ohjoshua]

Thursday

A1 Flat BB BP

60kg*15

70kg*12

80kg*10

90KG*8

B2 bent over BB rows

60kg*15

70kg*12

80kg*10

90kg*8

Squats

60kg*15

80kg*12

100kg*10

120kg*8

Note: hardest set was prob 100kg*10 squats,120kg squats poped up nice and fast for the first few reps.

Next session.

I will drop back to the 3*10

doing

bp 85kg*10*3

and squats 110kg*10*3

should be fun for squats.

[ohjoshua]

Good to see you back and into it 8)

shit who is that freak in your avatar?

looking huge bro!

[ohjoshua]

Sunday

4/9/11

A1 Flat BB BP + B1 Bent over bb row

60kg*5

65kg*15

75kg*12

85kg*10

95kg*8

Squats

60kg*5

70kg*15

90kg*12

110kg*10

130kg*8

DB curz

20kg*10*3

Tri ext

30kg*10*3

Leg press calf raises

140kg*10*3

Note: good sesh, getting up there with number.... hmm where to go from here?

[ohjoshua]

Wednesday

7/9/11

BB BP

40kg*5

60kg*5

80kg*5

90kg*5

100kg*8

Deadlifts

60kg*5

100kg*3

130kg*2

150kg*2

170kg*2

Chin-ups

bw*6

10kg*6

15kg*6

seated DB press

20kg*10,10,12

Legcurlz

30lb*12

36lb*12

30lb*12

Lat raises

12kg*12*3

calf raises

100kg*12,12,20

Note: I did chins instead of rows today. I couldnt do my squats as the squat racks were getting replaced. I enjoyed doing the deads. 170 for two wasnt too bad. But i woudlnt have liked to do 10 :S.

[Laver]

Hey Laver, your still here

What sort of trainging are you doing at the moment?

Im at AUT city Uni. I will prob be here for a while, at least until the end of the year. we should have a train at some stage

Hardly bro.., only freak chance I saw your post.

Pretty hungry for training at the moment, after spending most of the start of this year not eating or training, then getting my appendix removed about 10 weeks ago it's a long road to get back on top of things!

Been training pretty hard for 7 weeks now and still a wee way off old PB's, putting weight and strength back on though so shouldn't be to much longer.

I'm training for everything and nothing really, getting strength back, doing strongman stuff and what Olympic stuff I can do without aggravating old injuries. So basically as much as my body will allow! It's great.

I'll try to get along for a train at some point with ya, alternatively I'd suggest you come to our strongman club on Saturdays at AUT north shore! have some fun throwing some toys around.

[ohjoshua]

squats

up to

160kg*1

bench up to

125kg*1

weighted chins

legcurlz

curlz

lat raises.

[ohjoshua]

Hey Laver, your still here

What sort of trainging are you doing at the moment?

Im at AUT city Uni. I will prob be here for a while, at least until the end of the year. we should have a train at some stage

Hardly bro.., only freak chance I saw your post.

Pretty hungry for training at the moment, after spending most of the start of this year not eating or training, then getting my appendix removed about 10 weeks ago it's a long road to get back on top of things!

Been training pretty hard for 7 weeks now and still a wee way off old PB's, putting weight and strength back on though so shouldn't be to much longer.

I'm training for everything and nothing really, getting strength back, doing strongman stuff and what Olympic stuff I can do without aggravating old injuries. So basically as much as my body will allow! It's great.

I'll try to get along for a train at some point with ya, alternatively I'd suggest you come to our strongman club on Saturdays at AUT north shore! have some fun throwing some toys around.

yeah man..... id be down for that... you can show me up as I am weak as atm.

PM your cell.