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Ohjoshua's Intense city, lets ramp it up.

ohjoshua

By ohjoshua
in Workout journals

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ohjoshua
ohjoshua

Monday   Week 3 day 4   24/11/14     Squats (speed)   60kg*5 100kg*3 130kg*3*4 140kg*2*4   Hack squats   40kg*8 70kg*8 40kg*8   Lat pull down   75kg*10*3   Leg ext   45kg*15*2 45kg*20   Note: Go

ohjoshua
ohjoshua

Saturday   13/12/2014   Military press   warm up then 60kg*8 (RPE 8.5) 67.5kg*8 PB for reps (RPE 10)     Front squats   warm up then 110kg*8 PB for reps (RPE 10) 110kg*5 (RPE 9.5)   Close grip B

ohjoshua
ohjoshua

Ok, havent posted for a few years. I am trying to get back into training (more than twice a week) and I am hoping that posting will help motivate me. I would like to get back in shape <15% bf and s

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ohjoshua Veteran member

ohjoshua

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Thursday

15/05/08

Head Presses

50kg*8

60kg*8*2

Box Squats

100kg*3*5

SLDL

80kg*8*2

Clean + Jerk

40kg*1

50kg*1

60kg*1

70kg*1

80kg*1

92.6kg*1

100kg*1 (PB on the Jerk)

Note: I was planning on setting a C+J PB today but after the 100kg felt pretty drained and decided to leave it to another day. Just went off C

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ohjoshua Veteran member

ohjoshua

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Monday

Dead Lift

195kg*1 PB

Decline BB BP

130kg*1 PB

PBs coming quick and fast lately, trainings consistent so gains come :clap:

Good Work keep it up.

OB

Monday

Dead Lift

195kg*1 PB

Nice!

Cheers guys,

I feel like my CNS is fried from too many 1RMs this week, I could hardly sleep last night... back to reps next week.

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ohjoshua Veteran member

ohjoshua

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Wednesday

21/05/08

Decline BB BP

60kg*5

90kg*1

100kg*1

100kg*10

140kg*4 (forced reps)

60kg*12

Thursday

summo DL's

60kg*3

100kg*3

130kg*3

150kg*1

160kg*1

170kg*1

Chin-ups

8,8,8,4,5,5,5,4

Standing Calf raises

30kg*8

50kg*8

60kg*8*3

note: calfs getting stronger.... summos were a bit of fun so were the forced reps.

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ohjoshua Veteran member

ohjoshua

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Monday

26/05/08

Flat BB BP

60kg*8

100kg*7 (f6), 100kg*5 (f4)

92.5kg*6

Incline BB BP

75kg*7 (f5)

65kg*7 (f6)

60kg*8 (f7)

D/F/I DB BP

30kg*6 (f5)

27.5kg*8 (f6)

DB FLYS

15kg*8*2

12.5kg*10

note: good bit of fun... havent done one of these in ages.

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Luigi Veteran member

Luigi

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Monday

26/05/08

Flat BB BP

60kg*8

100kg*7 (f6), 100kg*5 (f4)

92.5kg*6

Incline BB BP

75kg*7 (f5)

65kg*7 (f6)

60kg*8 (f7)

D/F/I DB BP

30kg*6 (f5)

27.5kg*8 (f6)

DB FLYS

15kg*8*2

12.5kg*10

note: good bit of fun... havent done one of these in ages.

hey josh, what do these numbers stand for ?

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SoaringSwine Senior member

SoaringSwine

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Monday

26/05/08

Flat BB BP

60kg*8

100kg*7 (f6), 100kg*5 (f4)

92.5kg*6

Incline BB BP

75kg*7 (f5)

65kg*7 (f6)

60kg*8 (f7)

D/F/I DB BP

30kg*6 (f5)

27.5kg*8 (f6)

DB FLYS

15kg*8*2

12.5kg*10

note: good bit of fun... havent done one of these in ages.

hey josh, what do these numbers stand for ?

The rep he failed on.

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ohjoshua Veteran member

ohjoshua

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Thursday

29/05/08

C+J

50kg*1

60kg*3

80kg*1

90kg*1

105kg*0,0,0

Standing Calf raises

40kg*8

70kg*8*3

Seated calf rasies

30kg*8,8,12

Skipping

20min (little rests here and there)

note: real pissed off with missing that C+J was too drop nuts to duck under it.

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ohjoshua Veteran member

ohjoshua

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Have been a bit lazy lately and havent typed up a couple of training sessions.

I gave up on that last program, it was too reliant on a spotter and I was getting wee injuries.

Starting a new program (i made it so ill see how it goes).

it goes...

Program - off - bodybuilding -program - bodybuilding - program -off -

the exercises in my program are box squat, military press and chin-ups.

Wednesday

11/06/08

Box Squats

85kg*2*12

Military presses

40kg*2*12

Chin-ups

Bw*2*12

Cheat curlz

50kg*10*3

note: good fun, this is the easy day of my program and it all went pretty smoothly.

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ohjoshua Veteran member

ohjoshua

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Thursday

12/06/08

SLDL

70kg*8*3

Leg curlz

30lb*8*3

Decline BB BP

60kg*6

90kg*3

100kg*3

105kg*3

110kg*3

120kg*3

60kg*20

Seated Cable row

150lb*8

180lb*8

210lb*8 + 150lb*8 + 120lb*8

note: I suck at sticking to programs... was supposed to do 8 sets of 3 reps at 90kg but couldnt help ramping it.

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ohjoshua Veteran member

ohjoshua

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So when are you going to start powerlifting and training at Eastside? :D

lol, imagine that. working at one gym and training at another.

Monday

16/06/08

Box squats

105kg*2*6

Military press

50kg*2*6

Chin-ups

bw+5kg*2*6

Cheat Curlz S/S Press downs

(50kg*10 + stack*12)*3

Tuesday

Decline BB BP

60kg*5

100kg*8

Flat BB BP

60kg*5

100kg*8 (f7)

1 armed DB row

30kg*8

35kg*8

37.5kg*8

Seated Cable row

195lb*8

150lb*8

120lb*8

DB Flys

15kg*12

Reverse flys

10kg*12

Standing calf raises

20kg*12

50kg*8*3

Seated Calf raises

20kg*20

note: mondays work out was pretty easy again, todays wore me out for some reason.

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