Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Monday

10/12/07

Box Squats

60kg*5

80kg*5

90kg*5*8 PB

Seated Calf Raises

15kg*8

30kg*8*4

Standing Calf Raises

20kg*8

50kg*8*4

Incline walking 15 degrees

6min

note: upped the reps today to 5 for my squats and dropped the reps on my calf raises down to 8. felt good. finally making some progress on my squats.

[ohjoshua]

Picture time...

rape me with your comments.

[Josie]

...oh...Joshua... :shock:

Ahem, I mean, looking good dude.

[poos_n_wees]

You look great Josh 8) I just had a look back at the NZBB challenge pics.. you've definitely progressed! Your upper body looks 'thicker', lats are great :nod:

Just need to keep hitting the legs/calves hard. But keep up the good work!

[Mike Zero]

Nice work Josh.

All I can say is work on legs, but I know you already do. Maybe up the frequency/volume?

[FastFreddy]

going good mate! keep it up!(go heavy on those legs!)

[ohjoshua]

12.05 - 12.35

Seated BB Press S/S Lat pull down

40kg*3 + 120kg*8

50kg*3 + 140kg*8

52.5kg*3 PB + 140kg*8

50kg*6 (f4) + 140kg*10 (f9)

30kg*10,8,6 + 100lb*10,8,8

Calbe upright rows

66lb*15 (f9), 10, 10

note: a wee PB... quite hot up in the gym.

[Pseudonym]

Looking much thicker Josh. Nicely done! Good shoulders too.

I'm sure ask this every time, but how tall are you? You've got a very similar build to one of the guys I train with.

[mclovin]

nice work mate :grin:

[ohjoshua]

Thanks every one for their comments!

Pys + Poos...Does thicker mean fatter?

Mike + Heavy... I rape my legs and have got back into squating twice a week.

Josie + Mclovin.... oh you

............

Over the last phase (last 5 months since nzbb.comchallenge) I have mainly worked on my shoulders (after 2 guns comment) and my back depth.

Legs as always are suck and are taking for ever to grow!

waaaaaaaaaa :cry:

[2guns]

I rape my legs

nice!

yr flat looks tidy compared to last photos, is this just because u have nothing to put in it or u got some bitches living with u now?

good on ya for putting up pics too, i can see improvements, keep it up homie

[chchardgainer]

nice pics dude, you look similar to me .... whats your height /weight ?

[poos_n_wees]

Pys + Poos...Does thicker mean fatter?

Negative.

I think Pseudo meant the same I did..? :shifty: That your overall back width seems like it has increased, so you *look* thicker.

[ohjoshua]

Wednesday

12/12/07

12.20 - 12.40

Squats

90kg*3 - full

100kg*3 -box

110kg*3 - box PB

120kg*2 -box PB

90kg*10 -box PB

note: my squat is finally coming together... been reading about Paul Anderson very inspirational. I am going to get much stronger on my squat over the coming months!

[ohjoshua]

Thursday

13/12/07

11.25 - 12.20

Decline BB BP S/S Bent over BB rows

60kg*3 + 60kg*3

80kg*3 + 80kg*3

95kg*3*8 + 95kg*3*8

Cable pull S/S Cable push

42lb*10 - rest 10sec - *10 - *10

note: Im getting stronger

[ohjoshua]

yr flat looks tidy compared to last photos, is this just because u have nothing to put in it or u got some bitches living with u now?

nah this pic is at work.... flat is still a piece :pfft:

[ohjoshua]

Looking much thicker Josh. Nicely done! Good shoulders too.

I'm sure ask this every time, but how tall are you? You've got a very similar build to one of the guys I train with.

im 187 - 188cm tall

[ohjoshua]

nice pics dude, you look similar to me .... whats your height /weight ?

you must be one good looking guy!

as above 187 - 188cm and weigh 94.5kg (shorts and t, no shoes)

[AK]

I rape my legs and have got back into squating twice a week.

:clap: .... the rest shaping up nicely.

[ohjoshua]

Friday

14/12/07

AM

Box Squats

60kg*3

90kg*3

105kg*3*8

PM

quarter Squats

100kg*3

130kg*3

140kg*8

note: two wee squat sessions... good fun.

[ohjoshua]

Just mesured the 'low' box ive been squating on and its just under 17" :S

I am below paraell when I squat down to it though....

we have another one which is 16" will try and building up to using that one.

[ohjoshua]

Saturday

1.20 - 3.00pm

Arnold press

11kg*8

20kg*3

25kg*7 PB

22.5kg*8

Lat pull down

90lb*8

140lb*3

160lb*8

Bench pull (wide grip) S/S Reverse fly

15kg*10

30kg*10 + 5kg*10

Military press

34kg*8

41kg*8

Dead lift

94kg*3

134kg*3*4

174kg*0 (miss loaded the bar... thought it was 154kg...)

Box Squat

70kg*3

110kg*3*4

[ohjoshua]

Monday

10.30 - 12.30

17/12/07

Box squats

60kg*3

100kg*3

110kg*3*3

115kg*3*3 PB

100kg*5*3

Military Press

20kg*8

34kg*3

42.6kg*5

50kg*3

50kg*5

55kg*3

Arnold Press

17.5kg*5

22.5kg*5

25kg*8 (f6)

Shrugs -3sec pause at top

130kg*10,10,8

note: the squats PB's are still rolling... very happy

[AK]

115kg*3*3 PB

note: the squats PB's are still rolling... very happy

Good stuff... nothing like hiting PBs :nod:

[ohjoshua]

Tuesday

18/12/07

11.30 - 12.20

Decline BB BP

60kg*5

90kg*3

100kg*1

110kg*3 (f2)

Bent over rows S/S Decline BB BP -continuous

60kg*8 + 80kg*8

80kg*8 + 80kg*6

80kg*6 + 60kg*8

60kg*8 + 60kg*6 + 60kg*6

DB Leg raises S/S Roll-outs

5kg*10 + bw*10 *2

5kg*8 + bw*8

note: gutted I missed my 2nd rep at 110kg....