Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Saturday 28/07/07

1.40 - 2.10

DSR

60kg*10

110kg*3

120kg*3

140kg*1

150kg*5 PB

105kg*15 -just DL not DSR

60kg*15

60kg*8

note: I shoul have the strength for a 165kg DL now

[ohjoshua]

Monday 30/07/07

Squats -parael

bar*10

60kg*5

80kg*3

85kg*2

90kg*1

90kg*3

95kg*2

100kg*1

95kg*3

100kg*2

105kg*1

100kg*3 (f3) kept perfect form didnt use back

-

-

60kg*5

note: I got stuck on the 4th wave during the first set, this suggests that I need to work on strength building 3-5 rep range rather then strength expression singles.

[ohjoshua]

Tuesday 31/07/07

12.15 - 12.45

Hammies

SLDL S/S LEG CURLZ

50kg*10 + 30lb*10

60kg*10 + 36lb*10

80kg*6 + 30lb*10

Supine Leg curlz S/S streches

2 legs*bw*12 + 20sec (each leg)

1 leg*5 + 2legs*5 + 30sec*2legs

2legs*8 + Dynamic 5sec*5 (5th rep touched toes )

note: was a nice quick hammy workout, which was overdue

[ohjoshua]

Dammit I just typed this out >....

Wednesday

12.00 - 12.50

CHIN-UPS

LAT PULL DOWNS

SUPINE ROWS

DB ROWS S/S CABLE ROWS

[ohjoshua]

Thursday

2/8/7

Seated press

20kg*12

30kg*8

40kg*8 PB

45kg*4 +3N

40kg*4 +3N

30kg*8

20kg*12

Close grip dips S/S OH tri ext

bw*8 + 20kg*5 (f4)

20kg*8 + bw*3 +4N

skull crushes S/S OH tri ext

20kg*8 (f6) + 20kg*5N

20kg*6 (f4) + 20kg*5N

upright rows

40kg*10(5), *8(f4), *8 (f5)

[ohjoshua]

165kg DL PB

[ohjoshua]

Wednesday

8/8/074

Decline BP

Decline FLYs

[ohjoshua]

Friday

10/08/07

Squats

bar*15

50kg*10

70kg*3

80kg*3

85kg*3

90kg*2

95kg*1

90kg*3

95kg*2

100kg*3

105kg*1

Squats S/S Leg press (bottom 3/4 ROM)

70kg*5 + 90kg*6

50kg*10 + 90kg*6

SLDL S/S Leg curlz

50kg*8 +30lb*12

60kg*6 +36lb*6

50kg*8 +36lb*4+30lb*6

[ohjoshua]

Saturday

11/08/07

9.40 am

Weight and BF

88.9kg @ 11.5% BF = 78.7kg of lean mass

my total weight and BF% flactuates but my lean mass stays about the same.

[ohjoshua]

Saturday 12/08/07

Poll hugs

Chin-ups S/S poll hugs

Single arm DB Rows

Supine rows S/S DB Rows

[ohjoshua]

Sunday 12/08/07

6.10 - 6.15

1 legged calf raise*10 each leg + 4 2nd leg S/S 2 legs*40

one set...

note: it was fun and they are sore now so all good.

[2guns]

u trained for 5 mins.....?

no offence bro , but that aint a workout!

[ohjoshua]

u trained for 5 mins.....?

no offence bro , but that aint a workout!

it was 64 reps (not including warm up)... and I got DOMS... but your right...

I was just doing a wee test on that whole one set theory, IMO it worked.

[ohjoshua]

Tuesday

14/08/07

10.55 - 12.35 AM

C+J

50kg*3

60kg*2

70kg*1

75kg*1

80kg*1

82.5kg*0 (missed jerk), 1 (awesome jerk!)

85kg*0, 1

75kg*1*3

75kg*2*1

SQUATS-full

60kg*5

70kg*4

80kg*3

85kg*3

85kg*15 (f3)

60kg*10

SEATED PRESS

20kg*10*2

40kg*5 + 3N

40kg*4 + 3N

40kg*3 + 3N

20kg*10*2

note: C+J's went ok... planning to go for a new max of 87.5kg but got to tired missing on the way up. still was happy getting the 85kg always next week.

[ohjoshua]

Wednesday

15/08/07

11.55 - 12.40

Bent over rows S/S BB BP

60kg*10 + 60kg*10

10 + 10

10 + 10

10 + 10

10 + 10

BB BP S/S Bent over rows

note: I am moving to a hard core hypertrophy german volume program.

first day today.

same weight on all sets and slowly get harder.

8 + 6

7 + 8

6 + 7

5 + 5

5 + 4

[ohjoshua]

Thursday 11.15 - 12.30

SLDL S/S leg curlz

40kg*8 + 36lb*7

50kg*8 + 30lb*10

60kg*7 + 30lb*7

60kg*7 + 24lb*12

Seated calf raise S/S standing calf raise

15kg*15 + 50kg*5

20kg*10 + 40kg*8

20kg*10 + 40kg*5 +15kg*16

Good Mornings S/S Leg curlz

50kg*8 + 24lb*15

50kg*8 + 24lb*12

50kg*6 + 24lb*8

1 Leg calf raise S/S 2 leg

5 + 30

2 legs*30

15 degree incline walking

10mins

[ohjoshua]

Saturday 18/08/07

Squats

60kg*20*3 (f12)

50kg*20*2 (f15)

Front squats

40kg*10

40kg*15 (f12)

note: I got a pounding headache during my high rep squats... maybe dehydrated.?

I havent done high rep squats in a while... might have been that?

[poos_n_wees]

Wowies.. you're gonna feel that in the morning!!

I'm guessing dehydration too.

[ohjoshua]

Monday

20/08/07

11.45 - 12.45

Seated BB press

bar*16

30kg*8

40kg*9 (f9)

40kg*7*2

40kg*5 + 3N

30kg*8

20kg*12

Chin-ups

BW(91kg) *6,6,6,6(f6),6,3

Upright rows

40kg*5 + 5N, 3 + 3N, 3 + 5N

Lat pull down

100lb*10

120lb*10

110lb*10

[ohjoshua]

Tuesday 21/08/07

11.25 - 12.30

C+J

30kg*3

50kg*3

60kg*3

70kg*1

75kg*1

80kg*1

87.5kg*0 -missed Jerk

80kg*1,1,1

75kg*1,1,1

70kg*1,1,1

Squats

60kg*5

80kg*5*4

80kg*3

60kg*5

note: even though I didnt get my PB it was a decent clean... and the rest of the lifts went well.

[ohjoshua]

Wednesday

22/08/07

11.30 - 12.20

Seated BB press

bar*10

30kg*10,10,10,9,7,8,7,7,6,5

bar*10

Skull crushes

15kg*10,10,8,6

Lat raises

8kg*10

[ohjoshua]

was quite a fun work out today...

Deadlifts

with a belt

180kg*0 - he he

140kg*7

Rack-pulls 3rd rung

100kg*3

140kg*3

180kg*3

200kg*2

210kg*1

note: the rack pulls were fun, and my grip went on the 210kg after 3seconds at lock out.

[ohjoshua]

Saturday 25/08/07

1.30 - 2.00pm

Front squats

bar*10

40kg*10*8

40kg*8

40kg*6

note: used a very light weight in an attempt to compelte all ten sets... but got too tired...

used a strict 90sec or less rest between sets... very strict had someone time me from when I compelted my last rep to when I was diping down for my next sec...

[ohjoshua]

Monday

27/08/09

BB bench press

60kg*10,10,,10,10,8

55kg*8

50kg*8,10,9,9

Note:

two last sets were done S/S with bent over rows and I found them easier...

so next week, S/S with bent over row.

[ohjoshua]

Tuesday 28/08/07

11.40 - 12.25

Seated BB press S/S chins

30kg*10 + bw*5 *6

*7 + 5

*8 + 4

*7 + 4

*7 + 5 (f4)