Ohjoshua's Intense city, lets ramp it up.

[poos_n_wees]

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

And this is why my gym is always packed on friday nights

[ohjoshua]

Heavy Dutyz: Hey man, cheers for imput... but it started out training for boxing... but now I dont do much in the way of boxing training.

Poos: lol, you will be glad to hear that my wee pump was done at home... not using up valuable gym space.

Wednesday

26/09/07

10.00 - 12.00 AM

Back work out

wide grip chins

Machine rows

Bench pulls

Lat pull down (cable)

Lat pull down (machine)

seated cable row

close grip chins

all *4 sets

note: long work massive volume... but on machines and a little bit of mucking around.... trained with a guy I used to train with about a year ago... He used be way stronger then me... but this workout we used the same weights... he got one or two more reps... but all good...

[Mike Zero]

Have you hit 110 yet?

[ohjoshua]

Thursday 27/09/07

9.10 - 9.50

Flat DB BP

20kg*10

30kg*8

skulls

medium bar*10

Incline BP S/S Push press

50kg*5 + 50kg*5

Push press

60kg*8

Incline BP S/S Push press

40kg*8 + 60kg*3

40kg*7 + 50kg*6

40kg*6 + 50kg*5 + skulls medium bar*10 + upright rows 17.5kg*10 (f6)

Tricep pull downs S/S OH tricep ext (cables)

42lb*8 + 30lb*10

Standing calf raise

(20kg*10 + 40kg*10 + 20kg*10)*3

Leg press

90kg*10

120kg*10 + 90kg*5

120kg*8

note: a bit of a random workout... more of a pump then anything.

[ohjoshua]

Have you hit 110 yet?

nope you?

I havent done any singles on the bench in a loooong time.

decided to increase my bw some more then go back to strength...

[ohjoshua]

Friday 28/09/07

2.20 - 3.40pm

Quater Squats

40kg*10

60kg*8

80kg*6

100kg*6

120kg*6

140kg*1 lol went too deep and went down...

140kg*10

160kg*8

Rack pulls

140kg*8

190kg*6

Flat BB BP

60kg*8

80kg*6(f5) + 60kg*3

75kg*6(f5) + 50kg*6(f5)

50kg*12 (f10)

[ohjoshua]

Saturday

29/09/07

upright row (cables)

Lat pull down

Bench pull (machine)

shoulder press (machine)

shrugs

arnold press

note: I was stil sore from my wednesday workout... but once the blood started flowing and I got my wee pump it felt ok.

[ohjoshua]

Sunday

30/09/07

3.00 - 3.50pm

50 laps swiming... every second on just legs...

[ohjoshua]

Monday 01/10/07

DSR

90kg*8

110kg*6

120kg*6

130kg*6

Power shrugs

150kg*8

170kg*8

190kg*8

Decline BB BP

60kg*5

80kg*3

90kg*1

95kg*1

100kg*1

90kg*3 + 60kg*8

wide grip bent over BB row S/S close grip flat BP

50kg*10 S/S 50kg*12 (f11)

70kg*10 (f9) + 70kg*4 1/2

note: im starting to enjoy this more total body work out thing now...

[ohjoshua]

Tuesday

02/10/07

Quater Squats

90kg*8

130kg*8

170kg*8

130kg*8

Leg Press

120kg*10 (f8)

120kg*10 (f8)

SLDL continuous with Leg curlz

40kg*10 + 30lb*12 + 40kg*7 + 36lb*10 + 40kg*6 + 36lb*10 (f6) plus forced TP negatives.

[ohjoshua]

Wednesday

03/10/07

Quick pump....

Cables...

press S/S rows

up right rows S/S Lat raise

Tricep pull downs

note: lots of drop sets almost no rest... good wee pump.

[ohjoshua]

Thursday

04/10/07

12.00 - 12.45PM

C+J

42.6kg*5

62.6kg*3

67.6kg*1*3

72.6kg*1

75kg*1*3

72.6kg*1

72.6kg*2

Squats-paraell

60kg*3

80kg*3

85kg*3

90kg*3 (3rd slight weight on toes)

Seated BB press

20kg*10

40kg*10 PB

45kg*5 S/S PP*5

[ohjoshua]

Friday

5/10/07

9.15 - 10.00AM

Bent over BB rows S/S BB curlz

50kg*12

90kg*8 (f6)

80kg*13 (f9) + 10 (f4)

70kg*13 (f9) + 6 (f3)

60kg*10 (f8) + 5 (f3)

Chins S/S BB curlz

93kg!*8

93kg*6 + 25kg*5 (f2)

BB curlz TP swaps (when he is curling im resting as visa versa)

22.5kg*8 + 6 + 5 + 5 + 5 + 4 +3 + 3 (lots of forced reps and forced negs)

note: I had to work this morining and went for a wee train with the boss... good fun and crazy fore arm pump.

[ohjoshua]

Saturday

06/10/07

1.20 - 2.00 PM

Rower*2mins

Rotar cuff cables*10*4

DB Lat raises*8*4

DB seated press

15kg*8

17.5kg*8

20kg*8 (f7)

22.5kg*6 (f5)

BB shrugs

60kg*10

80kg*10

100kg*8

130kg*6

130kg*10 (f6)

note: trained with an experienced and successful BBer today, just followed his workout (used lighter weights obviously)... He helped with my technique and breathing. good wee session.

[ohjoshua]

08/10/07

Monday

Flat BB BP

60kg*8

80kg*6 (f5)

90kg*5 (f2)

Incline DB BP

27.5kg*8 (f5)

30kg*8 (f4)

25kg*8 (f7)

Incline DB flys

16kg*8 (f2)

13.5kg*8 (f5)

OH seated tri ext

skull crushes

35kg*8 (f3)

25kg*12 (f9)

note: very good session... trained with manager and hands are still a little shaky now! he he

[ohjoshua]

Tuesday

09/10/07

Shrugs

110kg*12

150kg*8*3

Bent over rows

40kg*15

80kg*10 (f9)

80kg*12 (f8) S/S 20kg*curlz

70kg*12 (f9)*2 S/S 20kg*curlz

note: quite a quick work out today... still blown away from yesterday.

[ohjoshua]

Wednesday

10/10/07

Quater Squats (im getting addicted to these very good for the ego and glutes)

90kg*8

130kg*8

150kg*8 (spotted)

130kg*6

90kg*10

Leg press

90kg*10

120kg*10

150kg*5 + 120kg*6 + 90kg*6

Standing calf raise S/S seated calf raise

30kg*15 + 10kg*18

*10 + 13

15 + 20

SLDL S/S Leg curlz

50kg*8 + 30lb*10

50kg*8 + 24lb*15

50kg*8 + 24*20

note: just bout got caught in the leg press... lol :pfft:

[ohjoshua]

Friday

12/10/07

didnt time...

Seated BB press

20kg*10

30kg*10

40kg*11 (so fricken slow)

50kg*5 (f3) + 5 PP's

Upright rows S/S lent forward lat raises

50kg*10 (legs)

40kg*10 (f6) + 8kg*4 + 5kg*5

40kg*10 (f5) + 5kg*10 (f5)

40kg*10 (f5) + 5kg*10 (f5)

Upright row (cables) S/S reverse cable crossovers (1 arm behind back)

72lb*5+60lb*5+48*5 + 12lb*12 *3

Bench pulls (wide grip)

25kg*10 + 40kg*4 + 25kg*8 + 20sec rest + 25kg*6 + 20secrest + 25kg*6

note: good wee workout...

[ohjoshua]

Monday

15/10/07

Decline BB BP

60kg*5

80kg*3

90kg*1

100kg*1

107.5kg*1 PB

95kg*3

92.5kg*3

90kg*3 + 60kg*10

Cable Pulls

*3 sets easy...

Cable press

48lb*6 + 36lb*8

42lb*8

note: a wee pb on the bench... if I was mike zero I would be very scared right now! :pfft:

[Mike Zero]

Haha, next thursday mate. Hopefully 115kg. :wink:

Reckon you can get it before then?

[ohjoshua]

Clean and Jerk

50kg*3

60kg*3

70kg*1

75kg*1

80kg*1*3 (3rd missed the jerk)

75kg*1*3

Squats-full

50kg*5

60kg*5

70kg*3

80kg*3*3 + 60kg*4 (f4)

Arnold press

12.5kg*8

15kg*8

17.5kg*8

20kg*8

22.5kg*6 PB

note: squats went sh*t... cleans went ok... and presses went well.

[ohjoshua]

Wednesday

17/10/07

swimming laps 40min

SLDL S/S Glute ham raises

40kg*8 + 40lb*8

40kg*8 + 30lb*7

50kg*8 + 40lb*8

Good Mornings S/S Glute ham raises

50kg*8 + 40lb*7

40kg*8 + 40lb*6

40kg*8 + 40lb*5

Leg Curlz

36lb*4 + 30lb*4 + 24lb*4

Standing Calf raises S/S Seated Calf raises

30kg*12 + 10kg*12 + 30kg*5 + 10kg*5 + 30kg*8 + 10kg*8

note: just a quick bang... after my swim.

[ohjoshua]

Thursday

18/10/07

10mins uphill walking- 15 degrees, speed 6

note: Just a bit of active recovery for my calfs, glutes and hammies.

[ohjoshua]

Friday

19/10/07

Decline BB BP

60kg*5

80kg*3

90kg*3

100kg*2*2

100kg*1 + 60kg*12

80kg*5 + 60kg*5

60kg*10

Dead lifts

90kg*3

110kg*3

120kg*3

130kg*3

140kg*5

30 sec rest

140kg*6

[ohjoshua]

Sat

Arnold press

12.5kg*12

16kg*8

20kg*8

23.5kg*4 -spotted

Upright rows

45kg*10 (f6)

40kg*10 + 5sec + 6 + 5sec + 4

40kg*10 (f6)

Power shrugs

100kg*8

130kg*8

150kg*5

180kg*6

150kg*8

note: not happy at how I was assited from the first rep with the 23.5kg will stick with the 22.5 for another couple of weeks.