Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thursday

30/08/07

C+J

50kg*3*2

60kg*3

70kg*2*3

60kg*5

60kg*4 (f4)

Assited Glute ham raise

-40lb*8,10,10

SLDL

40kg*12

50kg*8

40kg*10 S/S 10

Walking lunges

bw*1 1/2 laps of hall

Bw*2 laps of hall *2

note: I know im supposed to be on a hyperthropy phase but could help doing some cleans...

[ohjoshua]

Friday

31/08/07

9.10 - 9.20am

Rack pulls

100kg*6

140kg*6

180kg*6

210kg*0 (grip sliped just off lock out and ripped hand a bit... too sweaty)

180kg*8

note: just a quick workout... showing the manager how to do some 'good' rack pulls (he had never done them before... and he did 5 at 230kg). I was on front desk so I couldnt leave it un attended for too long.

[ohjoshua]

some pics of my back...

[ohjoshua]

Saturday

01/09/07

10.45 - 11.15

bar*12

30kg BB Press S/S 80lb Lat pull down

1.10 + 10

2.10 + 10

3.10 + 10

4.10 + 10

5.10 + 10

6.10 + 10

7.10 + 10

8.10 + 10

9. 9 + 10

10. 8 + 10

bar*12

note: very happy with my progress on the 10*10 program...

went from competing 4 sets to 8.

now getting 8

[Pseudonym]

Can't remember whether I've said this to you already or not, but your erector spinae is looking thick. You can tell who does deadlifts!

Oh, and the mullet has moved on, I see. :grin:

[ohjoshua]

thnx Pose...

but dont you think it looks funny how im 'missing' rear delts....

it looks like ther have been two wee chunks cut out from where my shoulders should be.

[ohjoshua]

just typed it out???

nvm

60kg*10 + 60kg *10

bent over row S/S BB bench press

bench:10,10,10,10,10,8,5,6,6,5

row:10,10,10,10,10,10,8,8,10,7

[ohjoshua]

Tuesday

04/09/07

12.10 - 12.43

Front squats 42.5kg S/S Leg rasies

10 + 10

10 + 10

10 + 10

10 + 10

10 + 10

10 + 10

10 + 10

10 + 10

10 + 10

8 + 10

note: still maybe a tiny bit light... will go 45kg next week.

but I liked...

[ohjoshua]

Thursday

6/09/07

30kg BB Seated press S/S 90lb Lat pull down

10*10 + 10*10

note: yah! got all ten... will increase to 32.5kg next week.

[ohjoshua]

Friday

07/09/07

3.10 - 3.30pm

Glute ham raise

Bw-50lb*8

bw-40lb*8

Bw-20lb*8*2

SLDL

40kg*10*3

Leg curlz

24lb*12

note: was a quick blast before work.

[ohjoshua]

Saturday

8/09/07

1.30 - 2.30pm

Snatches

Deadlifts

note: lots of technique work on the snatch... had someone (who prob doesnt know much about snatching) critique my technique.

[ohjoshua]

Monday

10/09/07

12.00 - 12.30

BB BP decline S/S BB Bent over row

60kg*10*10 + 60kg*10*10

note: swithched to decline today... really made it easyer .

but I prob wasnt 100% strict on my 90 sec rest and was prob on average 100 sec... so cheated myself a little.

[ohjoshua]

Tuesday

11/09/07

12.10 -12.50

45kg Front squats S/S Leg raises

1. 10 + 10

2. 10 + 10

3. 10 + 10

4. 10 + 10

5. 10 + 10

6. 10 + 10

7 10 + 10

8. 9 + 9

9.10 + 10

10. 10(f8 ) + 7

note: as shown by the total time... rest periods wernt strict 90 sec.....

[ohjoshua]

PM

9.05-925

Swiss ball pullover/sit-up S/S reverse sit-up

10kg*10

15kg*10 + bw*8

20kg*8 + bw*6

15kg*10+10kg*10 + bw*8

note: fired my abbs

[ohjoshua]

Wednesday

11.55 - 12.45

BB seated press 32.5kg S/S Lat pull down 100lb

1. 10 + 10

2. 10 + 10

3. 10 + 10

4. 10 + 10

5. 10 + 10

6. 9 + 9

7. 7 + 8

8. 7 + 8

9. 7 + 7

10.8 + 8

Standing Calf raises 40kg S/S seated calf raises 10kg

12 + 30

12 + 25

10 + 25

10

note: bumped up the weight on both the presses and the pull downs... didnt get all the reps on all the sets... as I expected. but all good

[ohjoshua]

Saturday

15/09/07

1.20 - 1.45pm

Deadlifts

60kg*10

90kg*10*10

note: today was strict on rest between sets... but actual sets themselves had second or so rest between the final few reps...

form was awesome... none of my SLDL shit which I do when the weight gets heavy....

very happy

[ohjoshua]

as soon as I wake up on a sunday morning I check to see if my arse is sore...

it is which is great!

:pfft:

but only my right side...

dam favouring a leg!

[ohjoshua]

Monday

18/09/07

9.25 - 9.50 pm

Seat BB press 32.5kg S/S lat pull down 90lb

10*7 + 10*7

7 + 9

7 + 9

6 + 9

note: a nice we improvement from last time i do like this program... I have improved on the press every single workout since I began.

[ohjoshua]

Tuesday

18/09/07

12.25 - 12.55

Delcine BB BP S/S Bent over BB rows

both at 62.5kg

1. 10 + 10

2. 10 + 10

3. 10 + 10

4. 10 + 10

5. 10 + 10

6. 10 + 10

7. 10 + 10

8. 8 + 9

9. 7 + 8

10. 6 + 9

note: Today I tucked my elbows in during the bench press... It felt easier.

[ohjoshua]

Tuesday

18/09/07

PM

just a quick pump... didnt time it. all done with no rest... after gym was closed so I could move freely from one peice of equip to the next...

BB curlz 20kg*10 + 12*bw chin-ups + BB curlz 20kg*10 (f8) + Lat pulldown 100lb*12 + skull crushes 10kg*10 + close grip decline BP 60kg*8 + skull crushes 15kg*10 + 21's*medium bar + upright row 20kg*12

thats one mother of a giant set... good pump

[ohjoshua]

Wednesday

19/09/07

12.10 - 12.45

Front Squats S/S SLDL

1. 45kg*10 + 45kg*10

2. 10 + 10

3. 10 + 10

4. 10 + 10

5. 10 + 10

Front Squats S/S Leg raise

6. 10 + 10

7. 10 + 10

8. 10 + 10

9. 8 + 9

10. 9 + 8

note: similar to last time.. but I cut back on the time by 5 minutes... so all good.

[ohjoshua]

just a quick untimed pump...

superseting 6*chins + 20*push-ups +10*bi-curlz + 10*OHpress + 10*upright rows

5 sets

I used a mag for the curlz, presses and ur rows...

I found the push-ups hard after the first set... I havent done many before so a good wee pump.

Im going to the 'disco' tonight so I have to have a wee pump going.

[ohjoshua]

Monday 24/09/07

12.02 - 12.32

Seated BB press 32.5kg S/S Lat pull down 90lb

1. 10 + 10

2. 10 + 10

3. 10 + 10

4. 10 + 10

5. 10 + 10

6.10 + 10

7. 10 + 10

8. 10 + 12

9. 10 + 12

10. 8 + 12

note: another improvement... just love this program how even though the progress is slow its consistant...

[ohjoshua]

Tuesday

25/09/07

11.50 - 12.20

DL

60kg*10

90kg*5

112.6kg*5

130kg*3

144kg*1

152.6kg*1

160kg*1

60kg*20

Leg extenstion

200lb (the stack)*10

note: today went alright... was a good wee treat to do strength again... and had a play on the leg extension which I havent used since I began... was fun to an exercise I have a mechanical advantage in.

[FastFreddy]

Hey, nice to see another journal

What're your goals? Stats? Nice work on the decline bench PB

oh and training goals....

increase strength and weight for boxing... (im going from light heavy weight >81kg to cruiser weight >91kg)

so not only do i was strength but endurance.

i am the ultimate warrior. (joke)

hi there.

just a idea,have ya ever tryed swiss balls for press work,like swiss ball/d/bell press,good for ya core streght,balance eg.. for boxing eg...