Ohjoshua's Intense city, lets ramp it up.

[chchardgainer]

o.... duh haha

ok so you got the size, how about the strength.

[ohjoshua]

hey, CHCH hard

Im happy with most of my gains size + strength... apart from my stinking squats/legs

[ohjoshua]

Decline BB BP

60kg*3

80kg*3

90kg*1

103kg*3 PB

100kg*3,*2

60kg*10 - 10 - 7 - 5 - 5 - 4 (all 20sec rest)

Cable press down

42lb*16

60lb*8*3

note: another wee pb

[AK]

Congrats on your PB :nod:

Looked at your measurements... how tall are you?

[ohjoshua]

thanks,

im 187 - 188cm

long arms and legs, shortish body.

[AK]

Wow.... you are tall :shock: ha ha

[Mike Zero]

Wow.... you are tall :shock: ha ha

x2 :pfft:

Also, I just did a random look back on your journal... How the F*CK did you do a verticle jump of like 37" earlier in the year? That's f'n crazy good bro.

[poos_n_wees]

NOTE: did some new mesurements today... about 1 year after my first measurements... My arms are finally bigger then my calfs... lol

Pics ! :protest:

Nice progress there Josh.. gains all round :grin: How much do you weigh now?

[Pseudonym]

Hear, hear! Let's have some photos, man.

BTW, I think your arms have probably overtaken mine. :evil:

[ohjoshua]

Hear, hear! Let's have some photos, man.

BTW, I think your arms have probably overtaken mine. :evil:

yeah will try and get some photos sorted this week...

[ohjoshua]

Nice progress there Josh.. gains all round :grin: How much do you weigh now?

92kg ish

[ohjoshua]

Wow.... you are tall :shock: ha ha

x2 :pfft:

Also, I just did a random look back on your journal... How the F*CK did you do a verticle jump of like 37" earlier in the year? That's f'n crazy good bro.

Yeah I was quite suprised my vert was so good (ive never done much jumping) I trained some depth jumps for a couple of months.

but I guess it just comes down to leverage... long levers are good at launching projectiles... short levers are good at moving heavy objects...

must be why im shit at squats.

[ohjoshua]

Seated BB press

20kg*15

30kg*8

40kg*3

45kg*9 PB

50kg*3*3,

-dropset

50kg*4 (f4)

40kg*5 + PP*8

30kg*6

20kg*15

Power Shrugs

70kg*8

100kg*8

140kg*8

170kg*2

140kg*12

Full Squats

70kg*3

70kg*5*5

Seated calf raises

30kg*10*5 (30sec rest)

note: another wee PB on the presses... trying new squat technique.

[ohjoshua]

Wednesday 28/11/07

Decline Close grip BB BP

20kg*10

60kg*5

80kg*3

Regular

90kg*1

100kg*1

110kg*1

100kg*3

90kg*5 (f5)

60kg*10

note: just a quick blast.

[ohjoshua]

Thursday

29/11/07

low box squats

50kg*8

70kg*3

80kg*3

90kg*3*8

80kg*1

50kg*3

note:It well I was using my slightly different squat technique.

[ohjoshua]

Friday

30/11/07

Partial Dead lifts

100kg*8

190kg*7

230kg*1 PB

Pullovers

30kg*8 (f7)

35kg*6 (f 4)

Close grip BB BP

60kg*12

60kg*12

Lat pull down

140kg*9 (f6)

140kg*11 (f7)

Bench pull

30kg*12

30kg*11

note: a wee PB on the rack pulls...

[ohjoshua]

Saturday

1/12/07

1.20 - 2.50

Flat BB BP

50kg*5

70kg*1

80kg*1

90kg*1

100kg*1 PB

50kg*15

Arnold press

13.5kg*8

20kg*12 (f11) PB

25kg*6 (f5) PB

Leg Press

110kg*10

140kg*10

160kg*9 (f7)

SLDL S/S Leg curlz

40kg*10 + 24kg*20 (tp negs)

40kg*9 + 30kg*8 + 24kg*15 (tp negs)

note: frist time I have done the flat bp in ages... good fun. got the magic 100kg flat bp, now im tuff.

[The Legend Killer]

Partial Dead lifts

Do you pull up to your ankles or something?

[2guns]

Do you pull up to your ankles or something?

haha

[ohjoshua]

Partial Dead lifts

Do you pull up to your ankles or something?

lol,

nah its other portion... from the knee up.

[ohjoshua]

Monday 03/12/07

11.10 - 12.35

C+J

50kg*3

60kg*2

70kg*1

80kg*1

70kg*3

Box Squats

60kg*3

80kg*3

90kg*3

95kg*3*8

Leg press

150kg*10*3

Biking

5min@easy

[ohjoshua]

Tuesday

04/12/07

Seated Arnold press

10kg*10

17.5kg*5

20kg*5

25kg*8*3 (f6), (f5), (f4)

Upright rows (cables) S/S reverse cable cross overs

54lb*15 + 12lb*15 *3 (5sec rest)

note: another weee PB on the shoulders... I could have got 6 but got an early spot... all good though.

[ohjoshua]

Thursday

6/12/07

11.30 - 12.20

Bw 94.5kg

Chin-kicks

8,8,8,5,5,4

Bent-over BB Rows

60kg*8, 10 f (f8), 10 (f6)

Bentover cable row (wide grip)

120kg*6

90kg*7

bench pull

30kg*12 ( f8 )

40kg*10 ( f5 )

note: Good wee workout,

[ohjoshua]

Friday

07/12/07

Deads

60kg*3

140kg*2

160kg*3 PB

Box squats

60kg*3

90kg*1

100kg*3*8 PB

note: happy with the work out... should note ive just started my first cycle of creatine on tuesday... it really kicked in today. and I used straps for the deads...

[ohjoshua]

Saturday

09/12/07

Flat BB BP

note: hung over as fck.... missed a 102.5kg single.