Ohjoshua's Intense city, lets ramp it up.

[Mike Zero]

Overhead Lunges, eh? :think: Interesting.

Nice PR.

And what are Poll Hugs?

[ohjoshua]

Overhead Lunges, eh? :think: Interesting.

Nice PR.

And what are Poll Hugs?

exercise is basicly opposite to a push up.

for this execise a horizontal hanging poll is used.

both hands grip the poll next to each other (fingers linked if you have grip issues).

Then loop both feet arout the poll

you should now be hanging upside down in a position similar to a push up with legs exented as far as possible.

starting position- arms fully extented

end position - your face is pulled up by your arms to your nose is above the poll on the left side of it and your right peck is touching the bottom of the poll.

each rep is done to ulternate sides.

copy paste

[ohjoshua]

Thursday 12/7/07

Decline BB BP

60kg*10

80kg*8

90kg*1

100kg*1

105kg*0

100kg*4N

60kg*15 (f15)

-drop 80kg*5+60kg*7

80kg*4

60kg*10 (f10)

note: trained with my old TP who hasnt trained in like 3 months.... he has gotten a lot weaker.

[ohjoshua]

Friday 14/07/07

too lazy to write this one up... It was a pretty crap training session.

I did abbs (they are the only sore body part), tris and squats...

the squats weren't a proper workout I was just trying to work on glute activation.

[Deburgh]

We all have bad days

Its about the long time picture and as your weights are going up and up, its allll gooodd!

[poos_n_wees]

the squats weren't a proper workout I was just trying to work on glute activation.

What do you do for glute activation?

[ohjoshua]

I was super setting a glute isolation exercise (single leg bridges or our machine) supersetting with squats, trying to squeeze my glutes...

then on sat I did my DL trying to use my glutes (driving through my heals)

and I was much weaker using my glutes.

Now I am at a very scary point which I must decide to carry on with my DSR style or try and switch to conventional DL's.

any ideas people?

[2guns]

exercise is basicly opposite to a push up.

for this execise a horizontal hanging poll is used.

both hands grip the poll next to each other (fingers linked if you have grip issues).

Then loop both feet arout the poll

you should now be hanging upside down in a position similar to a push up with legs exented as far as possible.

starting position- arms fully extented

end position - your face is pulled up by your arms to your nose is above the poll on the left side of it and your right peck is touching the bottom of the poll.

each rep is done to ulternate sides.

u do some really random exercises haha.

wat exactly are yr goals?

[ohjoshua]

u do some really random exercises haha.

wat exactly are yr goals?

Yeah I like experimenting....

I dont really know what I want out of lifting...

I have set a few goals of where I want my lifts to be at the end of the year (page 18).

[Pseudonym]

Nothing wrong with experimenting, man. It shows you're thinking about which movement works which muscle. Much better than people saying "bench works chest" and leaving it at that. :wink:

[ohjoshua]

Monday 16/07/07

11.55-12.00

AM

Snatch

30kg*5

40kg*2

50kg*3*3

55kg*1,0,1,0

50kg*2,2,0,3,0

Squats

60kg*5

70kg*5

80kg*5

90kg*8 (spot from the 4th) didnt really need it so early but all good.

60kg*8

40kg*15

PM

2.10 - 2.50

OH BB PRESS

bar*10

30kg*10

40kg*6

40kg*5+3N *3

30kg*9

bar*10

Upright Row

30kg*10

40kg*5+5N*2

30kg*9

note: slept between workouts... I was happy with them both. .

[ohjoshua]

Tuesday 17/07/07

1.30 - 2.00

BB BP DECLINE

60kg*10

80kg*2

90kg*2

100kg*0 :/

80kg*6,5,4,2

DB FLYS

16kg*6*2

note: today I was interupted from my workout to do a program. it wasnt going very well any way .

[Mike Zero]

Sorry to say bro, but the competition winner is suddenly up for either of us to take it. :wink:

[2guns]

I dont really know what I want out of lifting...

u should have a goal.

yr results will be better because u will be doing a certain training towards thst goal, if u get wat i mean?

at the moment it looks like yr doing all sorts of shit.

just my opinion take it as u like

[ohjoshua]

Wednesday

18/07/07

DSR

warm up: put away plates

60kg*5

100kg*3

130kg*1

150kg*1

165kg*0 -My grip went... I foolishly tried it double overhand and hands were sweaty.

140kg*9(old pb 140kg*3)

100kg*8

60kg*8

note: was unhappy with grip but got angry and did 9 at 140kg it was awesome.

[Old Bull]

Wednesday

18/07/07

DSR

warm up: put away plates

.

Whats this?????

OB

[AK]

Wednesday

18/07/07

DSR

warm up: put away plates

.

Whats this?????

OB

Sounds like ... Good old powerhouse cardio :roll: Ha Ha

[ohjoshua]

I train after the gym closes and first I have to put away all the DB's and plates that people leave out during the day...

its makes for a good warm-up.

[ohjoshua]

Saturday 21/07/07

1.30 - 3.00

PM

C+J

50kg*3

70kg*3

75kg*1

77.5kg*1

80kg*1*3 (3rd slight press out)

70kg*1*9

Squats-paraell

50kg*5

70kg*5

80kg*5

85kg*5

90kg*7 PB

95kg*4 PB

70kg*5

50kg*5

Seated OH press -only down to bottom of ears today

20kg*15

40kg*8

50kg*2

40kg*6*2

40kg*4

20kg*10

note: every thing went well today... I havent done C+J in ageis and I found it soooo much easyer recovering from the low clean position. Also a good increase on the paraell squat I would love to get 5*100kg asap .

[ohjoshua]

Tuesday 24/07/07

9.55 - 11.55 AM

C+J

50kg*3

60kg*3

70kg*1*3

75kg*1

80kg*1,0

70kg*1,1,1

75kg*1

70kg*1,1,1,1,0

Squat -full

60kg*5

70kg*3

75kg*2

80kg*1

75kg*3

80kg*2

85kg*1

80kg*3

85kg*2

90kg*1

85kg*3 (3rd rep I used a little bit of back)

90kg*2

95kg*1

60kg*6,3,2,1

50kg*6,4,2,1

note: I was able to complete all four waves of the programme (which suggests that I used a little bit of a light weight for the first set of the first wave).

My Jerks were better then on saturday... the funny thing is that now the weakest portion of my lift may be my pull. which I thought wouldnt happen for ageis. Still very happy how easy it is to recover from my cleans now .

[Mike Zero]

Squats are looking good brother, keep at it.

[ohjoshua]

Wednesday

24/07/07

10.15 - 11.30 AM

Chin-kicks

Bw*,3,11,10 (f9), 9 (f7), 5

Lat pull down

100lb*10*2

100lb*12

Supine row

bw*10 (f7)*3

DB rows single arm

22kg*10 (f8)

[Mike Zero]

How heavy are you now?

[ohjoshua]

How heavy are you now?

our machine says....

25/7/7 @ 8.13pm

I am, 87.3kg @ 10.5% bf =78kg of lean mass

Over the next year I would like to stay below 90kg and drop the bf% to 8%ish = 83kg lean mass

So thats a 5kg lean mass increase over a year which would be realistic. I should be able to increase my strength quite a bit with that gain and might have a wee play at competing.

[ohjoshua]

Friday 27/07/07

8.10 - 9.05 PM (after gym is closed)

BB BP FLAT

50kg*8

70kg*8

75kg*8 (f8 )

80kg*2

-drop set 90kg*1 + 70kg*7 (f6) + 50kg*5 (f4)

65kg*8 (f7)

-drop set 60kg*8 (f6) + 40kg*4 (f3)

DB FLYS -slight incline

15kg*6 (f3)*3

note: I have had a decent break from training chest so this was a good thrashing. I noticed my strength faded away quickly with me pushing only a fraction of the weight on the final set.