Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

sunday

chin-ups S/S bi curlz

20min

note: just training at mates flat... bw chins and curling a mag... good wee pump.

[ohjoshua]

Tuesday

23/10/07

morning...

Bounce squats

60kg*10

80kg*6

90kg*5

Quater squats

110kg*10

Box squats

90kg-bench+3plates*10

90kg*-bench+2plates*8

90kg*-bench+1plate*8

90kg*-bench*4

note: lol bounce squats and box squats in the same session... really liked boxys... (first time ive seriously tried them).

[ohjoshua]

Wednesday

24/10/07

Decline BB BP

60kg*5

80kg*3

90kg*3

95kg*3*3

Dips

8,8,6 + skulls

Decline BB BP

90kg*2 + 60kg*6

Cables (tris)

3 sets

note: good times and great rock'n'roll

[ohjoshua]

Glute Ham Raise

-40lb*8

SLDL S/S GHR

40kg*8 + 40lb*8

50kg*8 + 40lb*8 (f6)

60kg*8 + 40lb*5 (f3)

Leg Curlz

30lb*15 (f9)

Calf Raises

standing S/S Sitting

30kg*12 + 11.25kg*12

30kg*15 + 11.25kg*15

30kg*15 (f10) + 11.25kg*20 (f11)

Walking

15degrees incline.

2min@4

1min@5

1min@6

1min@7

2min@4

1min@

[ohjoshua]

Saturday

High lights

Clean + Jerk

85.6kg*1

Box squats + 1 plate

90kg*8*3 (spotted on the last set)

Seated behind head press

45kg*7 PB

note: too lazy to right up workout today... just high lights.

[ohjoshua]

Monday

30/10/07

Decline BB BP

60kg*5

80kg*3

90kg*1

100kg*1

110kg*1 PB!

95kg*3

92.5kg*3

90kg*5 + 60kg*6

Flat DB Flys

11kg*8

12.5kg*8

15kg*6

Cable cross overs

30lb*10*6 -20sec rest between sets

note: another good workout with another PB on the benchy... too bad it wasnt like a week earlyer.... I could have beaten mike.

[Deburgh]

Congratz on the PB, the competition is always against yourself first

[Mike Zero]

Congrats bro. :grin:

[ohjoshua]

Cheers guys!

It flew up (way easyer then my 107.5kg) .... I got greedy and went for a second but it didnt happen. lol

[ohjoshua]

Wednesday

31/10/07

Morning

Seated BB press (narrowish grip just down to head)

55kg*7

52.5kg*7

50kg*8*7

Roll outs

3 sets of 8

note: trying to target my lateral head of my tricep with those first exercises...

[ohjoshua]

Thursday

1/11/07

Leg Press

50kg*25

100kg*12

150kg*10

170kg*8*3

100kg*10 + 15sec + 10 + 15sec + 7

50kg*25

Good mornings S/S Leg Curlz

40kg*10 + 24lb*15

50kg*10 + 24lb*12

40kg*10 + 24lb*10

Standing calf raises S/S Seated calf raises

20kg*20*3 + 10kg*20*3

[ohjoshua]

Friday

02/11/07

AM

Arnold Press

12.5kg*8

17.5kg*8

20kg*8

22.5kg*8 PB!

20kg*8

Upright Row

40kg*8 (f8), (f5), (f4)

S/S Lat raise 4kg*8,8

Upright row cables + Cable lat raise

54lb*10 + 12lb*10

60lb*10 + 12lb*10*2

note: another PB

[ohjoshua]

Friday

02/11/07

PM

Close grip pull down

100lb*8

180lb*8 (f7)

170lb*8 (f6)

Straight arm lat pull down

54lb*8 + 36lb*15

54lb*8 + 30lb*12

BB curlz (TP swaps... when he is curling im resting visa versa)

30kg*10,8,6,5,5 + 25kg*6,6,5 + 20kg*8,6,4 + TP negatives*6

note: quikck workout at work... with manager. good times (nearly as strong as him now

[ohjoshua]

Monday

5/11/07

BB Decline BP

60kg*5

80kg*5

90kg*1

100kg*3*3 PB

90kg*5 + 60kg*8

60kg*10

Pec Dec

40lb*10*3

Cable Crossovers

30lb*12*5

note: Another PB still on the way up...

[ohjoshua]

Tuesday

6/11/07

11.45 - 12.30

Leg Press

74kg*15

111kg*12

148kg*10

-dropset. 148kg*8

111kg*8

74kg*8

Leg curlz + Standing Calf raise + Seated Calf raises

30lb*12 + 20kg*15 + 10kg*15*2

30lb*15 + 20kg*15 + 10kg*15*2

15degrees incline walking

1min speed 4

3min speed 6.5

2min speed 4

note: Part of my back just isnt recoving so im laying off all back exercises and squats for a week.... hope it gets better

[ohjoshua]

Wednesday

07/11/07

Swimming

45min

note: trying to have the rest of the week off weights....

[ohjoshua]

Friday

09/11/07

Back

Wide chins

close chins

Wide Sup Rows

Close sup rows

note: tried and failed to have the week off... manager asked and training during work time is too tempting.

oh well.

[ohjoshua]

09/11/07

Friday

PM

Seated DB press

12.5kg*8

16kg*8

22.5kg*8*3 (f 8 on 3rd)

BB Upright row

30kg*8

40kg*8 (f5)

30kg*11 (f8)

Cables upright row S/S plate Lat raises

60lb*12 + 5kg*10*3

note: Almost got all 3 sets at last times PB so quite happy. obviously would have been happier if I had of got em all.

[ohjoshua]

Monday

12/11/07

AM

Decline BB BP

60kg*8

80kg*8

90kg*7 + 2 forced PB previous PB 90kg*5

90kg*8 (f5) pause*1

80kg*10 -pause *2

Decline DB BP

27.5kg*9

27.5kg*8

Dips (upright feet on the wall)

TP swaps,8,6,6,5,3,3,2,2,1,1,1

Decline DB FLYS

11kg*8 (nasty TP negatives)

11kg*6 + 8kg*12 (heaps of TP nasty negs)

Bench Dips

TP swaps ,15,12,10,8,7,6,6,5 + 1*neg dimond push up.

note: awesome workout today! really nailed... trained with manager again.

[ohjoshua]

Thursday

15/11/07

10.40 - 10.52 Am

FULL SQUATS

bw*12

bw*Ten minutes

note: ouch... was approximately 300 reps... at a steady tempo of 2 sec down 1 sec up... quite intense.

[ohjoshua]

Friday

16/11/07

Prone hold S/S side hold L + R

1min + 1min + 1min*3

Reverse roll-outs (feet on swiss ball in push up position pulling them towards head)

bw*20

bw*20

bw*19

Dead lifts

60kg*3

100kg*3

140kg*3

150kg*3

100kg*12

Wide grip chins

bw*6

bw*9 (f6)

Cable rows

150lb*8 (f7)

150lb*10 (f8 )

Incline sup DB curlz

10kg*9

10kg*6

8kg*12

BB 21's

1 set (f18 )

note: trained with 'big tom' the gym hero, the core work at the begining just about killed me.

[ohjoshua]

Saturday

Decline BB BP

60kg*5

80kg*2

90kg*1

100kg*1

112.5kg*1 PB

60kg*20

Arnold Press

12.5kg*8

16kg*8

20kg*8

20kg*10 (f9)

12.5kg*12

Power shrugs

60kg*5

100kg*8

130kg*8

162kg*8

100kg*25

Rowing

1km in 3.3min

note: was happy with another wee PB on the decline... just about threw up after the rowing, was racing my mate and I hardly do cardio so way too unfit.

[ohjoshua]

Monday

19/11/07

9.30 - 10.30

AM

Seated Calf raise

10min@just machine

Squats (full)

60kg*5

80kg*8

90kg*8 (f4)

90kg*10 (f2)

80kg*11 (f4)

Standing Calf raises (on the floor)

10min@bw

PM

1.00 - 2.00

Decline BB BP

70kg*15 (f14)

70kg*12 (f11)

70kg*10 (f9)

50kg*20

Decline DB BP

25kg*11 (f10)

25kg*12 (f10)

Tricep dips (continuous)

bw*10,8,8,7

Skull crushes

15kg*12

Tricep pull down

60lb*8,10

note: two training sessions today, not really spaced far enough apart.... but all good.

[ohjoshua]

Thursday 22/11/07

21/11/06 12/03/07 22/11/07

ARMS 37.5 38 41

CALFS 37 38 39 1/2

LEGS 60 59 3/4 61

WAIST 81 83 1/2 84

SHOULDERS - - 132

CHEST 106 108 113

GLUTES - - 100

NECK - - 43 1/2

FOREARM 33 33 1/4 34

NOTE: did some new mesurements today... about 1 year after my first measurements... My arms are finally bigger then my calfs... lol

[chchardgainer]

hey just noticed its been over a year since you started this journal, so how much have you improved over the past year, in size and strength ?