Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thursday

12/09/13

Military press

40kg*8

50kg*8

60kg*8

40kg*10

pull ups

bw*5

12kg*5

16kg*5

bw*8

 

curlz

40kg*10*3

 

Close grip bp

60kg*8

80kg*8

60kg*8

front squats

60kg*8

80kg*8

bike 5min

[ohjoshua]

tuesday

16/09/13

BB BB S/S bent over BB rows

60kg*8

80kg*3

90kg*3

100kg*3

110kg*3

120kg*3

 

Squats

60kg*8

100kg*3

140kg*3

160kg*3

 

Hyper ext

bw*10*2

Note: good session squats and bench felt good.

[ohjoshua]

Friday

20/09/13

 

BB BP S/S BB Rows

60kg*8

100kg*8

Bike 10min

[ohjoshua]

Tuesday

 

24/09/2013

 

BB　ｓｑｕａｔｓ

６０ｋｇ＊８

１００ｋｇ＊８

１２０ｋｇ＊１

１４０ｋｇ＊１

１６０ｋｈ＊１

１８０ｋｇ＊１

 

ＢＢ　ＢＰ S/S bent over BB row

60kg*8

80kg*8

100kg*8

110kg*8

 

Tyre flips for a bit.

Note: bench 110kg*8 was total max effort today, only just got it up.

[ohjoshua]

Monday

07/10/2013

BB BB S/S BB bent over row

60kg*8

80kg*3

100kg*3

110kg*3

120kg*5

 

Squats

70kg*5

110kg*3

130kg*3

150kg*3

170kg*1

180kg*1

190kg*1*2

150kg*5

BB Curlz

50kg*10*3

Military press

50kg*8*3

 

Bike 10 min.

 

Note: squats felt really strong, bench felt good too. I really like the barbells at the local gym. I want to do more cardio, enjoy watching heart rate.

 

[ohjoshua]

Friday

 

11/10/2013

Flat BB BP S/S bent over BB rows

 

60kg*8

80kg*8

100kg*8

110kg*3

120kg*2

60kg*25

 

Squats

60kg*8

90kg*3

120kg*3

140kg*3

150kg*3

160kg*3

Curlz tri set

40kg*10*wide

40kg*10*med

40kg*10*close

 

bb press "tri set"

40kg*10*behind head

40kg*10*infront of head

40kg*10*above head (these were tiny reps done very poorly... I couldnt handle the weight)

Bike

5min

 

Note:  squats felt great, I enjoyed my tri sets also. bench was a bit fail tbh.

 

 

 

 

 

[ohjoshua]

Tuesday

15/10/13

 

BB BP s/s BB bent over rows

70kg*8

90kg*8

100kg*10

110kg*2 + 3

BB Squats

60kg*5

90kg*3

120kg*3

140kg*1

150kg*1

160kg*1

170kg*1

180kg*1

190kg*1

200kg*1

Bike cool down

Note: the bench felt great, not too hard and nice fell with 10*100kg. squats first time I have done 200kg for ages felt great.

[ohjoshua]

Thursday

17/10/13

BB BP S/S bent over BB rows

60kg*10

80kg*10

90kg*10

100kg*13 (bum lifted on last rep so I shouldnt really count it)

Squats

60kg*5

100kg*5

140kg*10

 

Note: the bench and rows really took it out of me. I didnt really have enough left for the squats to be honest. I could have done more at 140 and I should have, last rep came up quite fast. I am trying to do a new program which has reasonable reps then as many as you can (at least 10 on your last set).

[ohjoshua]

Sunday

20/10/2013

BB BP S/S BB Bent over rows

60kg*8

80kg*5

90kg*2

100kg*2

110kg*2

120kg*2

125kg*2

127.5kg*2

Squats

60kg*5

100kg*5

140kg*15 PB

note: all time PB on the 15 reps for squats. felt strong, even on the last rep.

[ohjoshua]

Sunday

28/10/2013

 

BB BP S/S BB ROWS

60kg*8

80kg*8

90kg*10

100kg*8

 

Squats

60kg*5

100kg*3

140kg*3

160kg*7

A1 Military press

40kg*8

50kg*8*2

A2 bb curlz

40kg*10

50kg*15,12

 

Note: I was a bit weak on bench today, only just got 8 at 100kg. I had been doing some push ups and chin ups the day before and was a tiny bit fatiuged. Squats I was going for 8 at 160 but the 7th was really hard and didnt want to risk failing.

[ohjoshua]

Friday

29/11/2013

 

I have done a couple of work outs before this but didnt type them up

 

Bench S/S bent over rows

60kg*8

80kg*8

100kg*3

110kg*3

120kg*6

 

Box squats

60kg*8

100kg*3

140kg*3

160kg*3*3

 

Military press S/S BB curlz

40kg*5 + 8 

50kg*5 + 8

60kg*5 + 8 

 

Bike 5 min at HR 170 BPM , 2 min cool down.

Note: bench felt strong I could have easliy done 7 at 120. box squats were a nice change too.

[ohjoshua]

Saturday

 

20/01/14

 

Flat bb bench press

60kg*8

80kg*8

100kg*8

115kg*7 (failed to get 8)

Squats

 

80kg*3

100kg*3

120kg*3

140kg*3

160kg*8 (PB?)

 

military press S/S bb curlz

 

40kg*5,8

50kg*5,8

60kg*5,8

 

Note: I have been training over christmas once a week as normal, but havent been posting,

 

[ohjoshua]

Saturday 26/01/14

 

Flat bb bp S/S

60kg*8

80kg*8

100kg*14

Squats

60g*8

100kg*3

140kg*1

160kg*1

180kg*1

200kg*1

miltary press S/S bb curlz

 

50kg*12

 

[ohjoshua]

BB BP S/S BB bent over rows

 

60kg*8

80kg*8

100kg*14

 

Squats

60kg*5

100kg*3

140kg*3

160kg*1

180kg*1

200kg*1

 

Miltary press S/S bb curlz

60kg*5 + 10*2

 

Bike 5min got HR up to 170 BPM

 

Note: pretty much the same as last week... I wanted to get 15 on the bench press but 14th was too hard

 

[ohjoshua]

14/02/14

BB BP S/S BB Bent over rows

60kg*8

80kg*8

100kg*15 PB for reps 

Squats

60kg*5

100kg*5

120kg*3

140kg*3

160kg*3

180kg*3

Miltary press S/S BB Curlz

40kg*8

60kg*8

Note: This was my first training session in two weeks so I was happy with an all time PB for reps on the bench . Squats were feeling good until I did the 180... wow that was a hard set, I planned to do 5 reps. military press was hard as well must have been tired from the benching.

[ohjoshua]

17/02/13

Monday

 

Flat BB BP S/S Bent over bb row

 

60kg*8

80kg*8

100kg*20 (assisted from 16th)

Squats

 

60kg*5

100kg*3

120kg*3

140kg*3

160kg*3

170kg*1

140kg*8

 

Military press S/S BB Curlz

 

40kg*8

50kg*8

60kg*9 (PB)

Note: good to get a wee PB on the military presses also I think i could have got the 16th rep on bench which would have also been a PB. I got a really good burn on bench doing the forced reps, havent done them for ages. I think next work out I should get 16 reps on bench and 10 reps on miliary. However I am a bit lost on my squats. I should just go 140 and pump out the reps. I got a consession card from the local gym, so I should be able to get more workouts than normal.

 

[ohjoshua]

Wednesday

19/02/14

Bike 5 min

HR up to 125 BPM

Flat BB BP S/S BB Bent over rows

60kg*8

80kg*8

100kg*16 PB

 

Squats

60kg*8

100kg*8

140kg*16 PB

 

Military press S/S BB curlz

40kg*8

50kg*8

60kg*8 (fail) , 10 for curlz

Bike 5 min

HR sitting at approx 150 for duration then 1 min extra cool down.

Note: Happy with both my bench and Squats getting those all time PB's for reps. I dont understand why my military press went backwards... maybe because of bigger effort today on squats? I actualy did more on my bench last work out with the forced reps so im a little confused. I may do my military press first next work out to see if this helps.

Also I have started eating healthier and training more to try and get back in shape. I may post some pics now and post them after I finish cut. Too embarrassed of fat gut atm. Weight today at gym 104 kg.

 

 

 

 

[ohjoshua]

Eats

Yesterday 18/02/13

 

Break fast: oats and water 1 cup of oats, 3/4 medium sized apple sliced on top. 4* whole eggs with 1/2 spring onion in it. added pepper.

Morning tea: Tuna sandwich, 2* slices of Burgen soy and linssed bread, 1* tin of 95g tuna, tomato and basil flavour.

Lunch: tuna salad, medium sized plate full of salad no dressing, 1* tin of 95g tuna, savoury onion flavour.

Afternoon tea 1*date scone

Tea: home cooked chinese at friends, some stage, spinach, salad (lots of dressing), fatty pork, various veges and potatoe chunks. All cooked in too much oil with lots of salt. 

Super: 1* heniken beer.

Note: I have been eating cleaner for a few days now, I have been finding it a challenge. I live next door to Wendys which I have grown to like :S and I have become addicted to scones some times eating a 3 a day. Today I ate the last scone I had at home and will not buy any more . I hope I can stay strong and stay away from the Wendys and scones. 

Todays eating is obviously not 10/10 maybe a 6 or 7 out of 10 at best. I am not looking to go 10/10 eating as I will still socialise and eat out occasionaly. But I would like to get most of my meals close to a strong 8 or even 9. Any tips would be great guys.

 

[Pseudonym]

I live next door to Wendys which I have grown to like :S and I have become addicted to scones some times eating a 3 a day. Today I ate the last scone I had at home and will not buy any more . I hope I can stay strong and stay away from the Wendys and scones.

Hahaha! I know this feeling... if it's in the cupboard, it's hard not to eat it. That's why I either don't buy the sweet stuff, or store it on a shelf where I don't look at it daily. Out of sight, out of mind.

I was going to suggest you take photos, so good plan there.

Diet... well, my first thought is that there's not much protein. There's actually bugger-all protein in a small tin of flavoured tuna (much of the weight is in the sauce)... and even less in a date scone!

But let's see what your meals look like over the next few days.

[ohjoshua]

thanks for the feed back Pseudonym. I havent been eating properly for years so I am not used to eating protein (no real need when you hardly train).

I need to try and get more healthy protein in there. Maybe change to unflavoured tuna.

Ok here is yesterday and todays eats.

20/02/14

Breakfast: 4 whole eggs, 1/4 spring onion, 1/2 onion, 1/2 cup of oats, 1/4 apple

Morning tea: Salad no dressing, unflavoured beans, flavoured tuna.

Lunch: self service at Wok Wok, two large pork ribs, tiny bit of rice, brocolli, colliflower, two chicken thighs, piece of fish (picked off batter), spring roll.

Dinner: beef mince, salad, 1/2 piece of corn.

21/02/14

Breakfast: 4 whole eggs, 1/4 spring onion, 1/2 onion, 1/2 cup of oats, 1/4 apple.

Lunch: salad no dressing, flavoured tuna.

Afternoon tea: tuna sandwich, cucumber.

Dinner: 1 and a half large kumara, winter melon, radish, 1 large chicken breast, 2*tui beers.

Super: 1 95g of flavoured tuna, two handfuls of penunts that have the shell on.

[ohjoshua]

pics of now :S.

 

[ohjoshua]

21/02/14

 

Flat BB BP S/S BB Bent over rows

60kg*8

80kg*8

100kg*13 (needed a spot on 14th)

 

A1 Squats

60kg*5

100kg*3

140kg*1

160kg*1

180kg*1

140kg*2

A2 Chin ups

Bw*12,10,8

Jerks off the rack

60kg*2

80kg*1

90kg*1

100kg*1 (hold at the top for 30 seconds)

Note: I think I have done too much for the bench as I went backwards from the last work out. I am doing every 2-3 days a workout which I used to do once a week. it looks like I need to work on my routine. hmmm

[ohjoshua]

Todays eats 21/02/14

Break Fast: 4 whole eggs, garlic shoots 2 table spoon, 1/2 onion.

Morning tea: Tuna, salad sandwich

Gym session

Lunch: pork dumplings*6, chicken noodle soup.

Tea: medium sized steak, winter melon, 1/2 kumara, Radish, 2*tui larger.

Note: I have finished all of my flavoured tuna and have now got plain chunky tuna. I have also finished all of my beer. So things should be getting a bit cleaner from here on in.

[ohjoshua]

Eats for today.

22/02/14

 

Break fast: 4 whole eggs, 1/4 cup of oats, 1/4 apple.

Lunch: Steak and white rice

Afternoon tea: 1/3 apple, 100ml of yoghurt

Tea: 1 and 1/2 fish fillets, Pumkin, Lots of brocolli, 1 tsp of olive oil

Super: whole mean sandwich, anchovies 1 tin, cottage cheese lite, salad, cucumber. (Yum).

[Pseudonym]

Yeah, those eats are starting to look more like it. And the way you were talking, I was expecting to see a pile of lard - you're not that out of shape at all!