Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday

19/12/07

11.45 - 12.30

Quater Squats (5 pins down)

60kg*5

100kg*3

140kg*3

160kg*2 (tried for a 3rd but no go)

Box Squats

90kg*3

120kg*3*3 PB

90kg*3*3

note: I mean come on when is this going to stop? he he... soon I will squating like a normal person

[ohjoshua]

Wednesday

18/12/07

8.00 - 8.05pm

Box Squats

100kg*3

130kg*2 PB!

note: Was talking about squats down at reception so put up myback in 2 min sign and headed down to the rack. just keep getting better and better!

[ohjoshua]

Thursday

20/12/07

12.05 - 12.40

Box Squats

60kg*5

100kg*3

130kg*3 -high

150kg*3 -high

130kg*3 PB

100kg*3*3

note: The ball is still rolling... but my arse came out a tiny bit on the last rep of 130kg.

[ohjoshua]

Friday

21/12/07

11.00 - 12.30AM

box Squats

90kg*3*3

100kg*3*3

110kg*3*3

100kg*3*3

90kg*3*5

3.15 - 3.35pm

full Squats

90kg*3

100kg*3

110kg*3

115kg*3 (f3)

90kg*10 (f8)

note: These wer nice deep squats so was good to transfer my strength I have built up on my box squats to full squats. Very happy

cant wait until tomorrow time for some more squats. lol

[ohjoshua]

Saturday

22/12/07

1.20 - 2.00

Squats

60kg*5

70kg*5

90kg*3

80kg*5*2

Box Squats

80kg*8

60kg*12

60kg*20

80kg*5*3

seated calf raises

30kg*10, 12, 15, 12, 10

note: just a light day on the squats... get a bit of blood to the muscles and got a wee pump.

[ohjoshua]

10.15 - 10.35 AM

Squats

90kg*3

60kg*5

90kg*3

100kg*3

110kg*3

90kg*5

note: quick one before work.

[Mike Zero]

Am liking the Squat frequency :nod:

[ohjoshua]

Monday

24/12/07

Box squats

PM

90kg*3*6

110kg*1

140kg*2 PB (2nd spotted)

note: first single I have done for squats in a while... happy to see the improvement.

Merry Christmas all!

[ohjoshua]

Wednesday

12.20 - 2.20

Box squats

60kg*5

80kg*3

90kg*3

100kg*3

110kg*3

120kg*3

130kg*3*3 PB!

Military press

20kg*8

30kg*8

40kg*8*3

Arnold press S/S reverse flys

15kg*8 + 3.5kg*8

25kg*5 + 3.5kg*8

20kg*8 + 3.5kg*8

Cable press downs (15sec rest)

66lb*10

78lb*10

66lb*10

note: my first upper body workout since the arm wrestle incident. another wee PB on the squats.

[2guns]

my first upper body workout since the arm wrestle incident.

wat happened?

[ohjoshua]

Thursday

27/12/07

9.40 - 10.10 AM

Squats

60kg*3

100kg*3*8

60kg*10

Note: those 100kgs felt really light!

[ohjoshua]

my first upper body workout since the arm wrestle incident.

wat happened?

had arm wrestles with people who were much stronger at weights... But I knew leverage was my friend in the arm wrestle.

beat the first guy.

Then the manager wanted to 'show me up' and took me on...

he went on 'steady' and pushed me down a bit...

I felt it in the tendon... but pushed through for the win any way (foolishly)

so pulling movements for a couple of weeks.

[ohjoshua]

Friday

28/12/07

9.30 - 10.15

Box Squats

50kg*3*2

90kg*1

140kg*3 -Quarters

140kg*3 - box (last one really ugly, I shouldnt have done it)

100kg*10

DL'S standing on the block

74kg*8,3

Decline BB BP

60kg*8

80kg*3

Squats

100kg*2

120kg*1

130kg*1 Goal

note: got my goal I set on page 18 for my squats... also acheived my 110kg decline BP.

upper body not ready to go heavy again yet though...

[ohjoshua]

Monday

31/12/07

11.00 - 11.30 AM

Box Squats

90kg*5

110kg*5*5

Military Press

20kg*10

30kg*5

40kg*5

50kg*5

[ohjoshua]

Box Squats

60kg*8

90kg*2

120kg*2*3 -high box

120kg*2*4

120kg*7 PB

100kg*5

Military Press

25kg*8

40kg*3

50kg*3

60kg*0... PP*5

50kg*5*2

Press downs

66*10

72*10

stack*10

Front squat

100kg*1 - full

[AK]

Pumping out the PBs :clap:

[ohjoshua]

cheers AK, its fun making fast progress.

Thursday

03/01/08

Box Squats

60kg*8

100kg*10

Dead lifts

75kg*1

100kg*2

120kg*1

140kg*3

Arnold press

10kg*8

20kg*8

Decline BB BP S/S BB bent over row

60kg*10 + 10

70kg*10 + 10

Seated behind head press

50kg*3 (cheated a lil)

Rear DB flys S/S reverse pec dec

4kg*10 + 30lb*10

Box squats

100kg*3

140kg*3 (alot better then last friday)

130kg*3

DL

140kg*3

SL raises

*12, 12, 10

[ohjoshua]

Saturday

5/01/08

Squats

114kg*8 (f6)

134kg*3 (f2)

Incline DB BP

20kg*10

25kg*10*2

Weighted Leg raises + TP force down

4kg*10*4

[ohjoshua]

Monday

7/01/07

Box Squats

60kg*10

100kg*8

110kg*8

120kg*8 (f6)

140kg*7 (negys)

Military Press

40kg*3

50kg*5*3

Seated Cable rows

135lb*8*3

Press downs

72lb*5

96*10*3

note: More of a BB workout today, good fun squating with some guy I used to train with.

[ohjoshua]

Tuesday

11.00 - 12.30

SLDL S/S Leg curlz

40kg*8 + 30lb*8

50kg*8 + 36lb*8 (f8)

60kg*8 + 36lb*8 (f8)

70kg*8 + 30lb*8*3

Decline BB BP

60kg*10

80kg*8*4 (f6), (f5)

Lat pull downs

3PP's a side*8*4 (f7) last set...

note: got a wee pump going on the bench as I was working in with someone and rest was strict.

[ohjoshua]

Full Squats

60kg*8

90kg*3

104kg*1

114kg*3*2

Seated Behind Head Press

30kg*8

40kg*8

45kg*3

50kg*3*8

Seated cable row

105lb*8

120lb*8

135lb*8*3

note: Just a couple of sets of squats today as I was still a tiny bit sore from monday. So I focused on my presses.

[ohjoshua]

Squats

70kg*5

90kg*3

100kg*3

110kg*3

C+J

50kg*3

80kg*1

90kg*0

90kg*1

note: Was really happy with how easy the recovery of the 90kg clean was.

[ohjoshua]

Squats

60kg*8

90kg*3

100kg*3*2

110kg*3

Box Squats

115kg*3

120kg*3

130kg*3

C+J

50kg*1

70kg*1

82.6kg*1*3

note:

[ohjoshua]

C+J

50kg*3

80kg*1

90kg*1

95kg*1 PB

[Mike Zero]

Nice Clean and Jerk!