Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Tuesday 5/06/07

3.15 - 3.45

PM

BB BP flat

60kg*8

75kg*5

90kg*1

92.5kg*1 PB

100kg*3N

70kg*8 (f6) + 60kg*6 (f4)

60kg*12 (f11)

60kg*10 (f7)

note: the 92.5kg was easy! very tempted to try 95kg next week but may hold off and just train at 92.5kg for a while.

[ohjoshua]

Wednesday 6/06/07

8.00 - 8.35 AM

DSR

60kg*10

100kg*10

140kg*3*2 (i used alternate grip for these because it was a girpless bar)

100kg*10*2

60kg*15,10

good soild workout

[ohjoshua]

Wednesday PM

06/06/07

Tris / cardio! :shifty:

Tris 3:15 - 3.45

Close grip BP (elbows in as usual)

50kg*10

70kg*8 (f7)

70kg*7 (f5)

55kg*8 (f6)

Dips (elbows in)

bw*8 -assited

Skull crusher/pullover

40kg*7 (assited concentric)

35kg*7 (f4)

30kg*6 (f4)

Cardio 3.45 - 4.00

Intervals... 10 minutes total

2min speed5

2min s20 (max)

3min s5

1.5 min s20

1.5min s5

1min s20

walk to bus bank/bus stop (cool down)

[ohjoshua]

Friday 8/06/07

9.20 - 11.55

AM

BB BP -decline

60kg*1, 5

80kg*2

90kg*1

100kg*1 PB weeeeee! \:D/

90kg*1, 1, 1, 1, 1, 1, 1, 0 -30sec rest

60kg*10

50kg*10

push ups*15

note: These were done with no spotter... I did them in the power rack and the bars were just above my neck. The one rep I did fail was very difficult to dismount :?

[Mike Zero]

Phew, lucky it's first to 110

[2guns]

oh joshua i looked at yr pics, and wat do u do for delts?

[ohjoshua]

oh joshua i looked at yr pics, and wat do u do for delts?

so you think my delts are good or shit?

I do very little... I hardly to any presses or anything. only work they get is OL and rows.

any way..... IM BACK!

Havent been in the best shape this week since sat night... lots of sleep and eating through a straw. but I get stiches out tomorrow so im healing!

14/06/07

10.15 - 10.50

DSR

60kg*10

100kg*5

140kg*1

160kg*1

165kg*0

140kg*3

140kg*3

100kg*5

60kg*15

60kg*10

note: the 160kg was smooth and quite easy, but I didnt rest long enough for the 165kg..... also the 140kg*3 was felt much better.

[2guns]

so you think my delts are good or shit?

shit if u want to call it tht.

u should train them more bro

[ohjoshua]

yeah I havent really found any good exercises for my delts.... Im suprised no one said anything earlyer. I am starting to look a bit like a neanderthal.

Friday 15/06/07

1.45 - 2.35

BB BP FLAT

60kg*10

80kg*2

90kg*1

95kg*3 (spotted dont know how much he did as it was a random)

80kg*2,1,2,2,1

60kg*10

DB FLYS

15kg*6

12.5kg*9,8,6+3N

BB BP FLAT

60kg*10 (f7)

60kg*10 (f6)

note: got weak at the end there .... I dont know if I could have gotten the 95kg because the spotter had his hands on the bar the whole time. I might try it next week.

[2guns]

I am starting to look a bit like a neanderthal

hahaha crack up.

ill post up wat i do soon for u

[ohjoshua]

Saturday

16/06/07

11.25-12.45

C+J - havent done these in ages so easy and working on technique.

34kg*5

50kg*3

64kg*3

72.6kg*1,1

77.6kg*1 (no jerk)

72.6kg*1,1,1,1,1,1

Front squats-half

50kg*2

70kg*2

80kg*1

90kg*1

95kg*1 PB

100kg*0

100kg*5 -quaters

80kg*1,1,1

50kg*6

[Mike Zero]

Nice front squats!

What does your split look like, man?

[ohjoshua]

I just train which ever part is fresh... no plan. just to make target weights.

[ohjoshua]

ill post up wat i do soon for u

yeah thanks gunner that would be cool...

not only are my shoulders small but they are weak any I might injure myself doing OL's.

[2guns]

yeah thanks gunner that would be cool...

not only are my shoulders small but they are weak any I might injure myself doing OL's.

actually just look in my journal, its still the same and im just lazy

[Mike Zero]

Just do some shoulder press/military press and some kind of raise.

[ohjoshua]

Wednesday 20/06/07

7.35 - 8.30 AM

DSR

60kg*10

100kg*5

120kg*3

150kg*1

160kg*0

60kg*10

Chin-ups

BW*5

BW+10kg*5

BW+20kg*2 + 5N

BW+10kg*3 + 5N

BW*5

BW*4 + 5N

2.50 - 3.20 PM

FLAT BB BP

60kg*10

80kg*2

90kg*1

92.5kg*1

95kg*0

105kg*3N

70kg*7 (f6) + 50kg*8 (f6)

60kg*10 (f7)

note: Had to squeeze in lots today because we have to do group training tues and thurs and this is last week of course so lots of work.

oh and I have an interview at Crichton Cobbers next week for a gym job... Im really hope I get it!!!

[Deburgh]

G luc with the gym job, I have always loved working in Gyms, great positive atmosphere.

Whats the story with the change in your avatar to yr calves. Is that like Arnolds thoughts re sticking his calves out there to motivate yrself?

[ohjoshua]

G luc with the gym job, I have always loved working in Gyms, great positive atmosphere.

Whats the story with the change in your avatar to yr calves. Is that like Arnolds thoughts re sticking his calves out there to motivate yrself?

Those aren't mine in the avatar, they are my flat mates... they make me feel better about mine.

Thursday 21/06/07

5.10 - 5.35 PM

SQUATS (past parrell pretty much full)

60kg*8

80kg*6 (f6)

90kg*5 (f4)

90kg*7 (f4)

90kg*5(f3)-pause 5 sec-*5 (f2)

90kg*5 (f3)

done, pretty happy with todays workout... went with a guy from course and it was real high intensity! felt good.

[Deburgh]

Hehe sry about the calves comment then, hope u didnt take it as an insult! I should have looked at yr photos closer!

[ohjoshua]

Saturday 23/06/07

Saturday

9.30 - 10.30

OH BB press

30kg*10

40kg*6 +3N

45kg*5 (f3)

50kg*5 (f2)

40kg*7 (f5)

35kg*10 (f7)

30kg*12 (f9)

Bent over BB row

60kg*10

60kg*12

60kg*10

Bent over DB row

20kg*10

25kg*10 (f8)

27.5kg*10 (f6)

DB PRESS

15kg*15 (f12)

Close grip cable rows

135lb*10

160lb*10-cheating

210lb*8-cheating

[Mike Zero]

How'd them delts feel?

[ohjoshua]

How'd them delts feel?

weak

but seriously... mild DOMS today... a little bit disapointed.

[ohjoshua]

Monday 25/06/07

2.10 - 3.50

BB BP decline

60kg*10

80kg*6

90kg*3

95kg*1

100kg*2 PB

90kg*3 + 1N

90kg*2 + 1N

70kg*8 (f7)

60kg*10 (f10)

60kg*9 (f9)

note: I was only planning to do 1 rep at 100kg but the first was so easy I did a second (the second was a grinder though) very happy with todays workout!

[ohjoshua]

I did chin-ups today with my mate from the army... he beat me but it was close (and he was doing pull ups)

Also set up my first programme for someone just joining the gym which was a wee trial for my interview tomorrow. The manager wants me but its the interview with the director that counts. Aparantly the director wants a girl... which sucks.