Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thnx Mike, 100kg next time ...

More squats

50kg*8

100kg*3

Box Squats

120kg*2

130kg*2

140kg*2

145kg*2 PB

note: snuck out for a weee squat. In hind sight I could have prob done the 150kg but all g.

[ohjoshua]

Tuesday

15/01/08

Decline BB BP -alternate with- Bent over BB Row

60kg*3

80kg*1

85kg*3*8 + 50kg*8*5

note: going to get my decline up some more.... started nice and easy today and will build from there.

[Mike Zero]

Thnx Mike, 100kg next time ...

Request video :grin: (if you've got a camera)

[poos_n_wees]

Request video :grin: (if you've got a camera)

Hear hear!

[ohjoshua]

Tuesday

9.10 - 10.30

Training with Deon Coleman (much bigger/stronger then Ronnie)

Wide grip chins

bw(95kg)*6,6,5,5

Wide grip lat pull down

120lb*8

140lb*8

Close grip Lat pull down

180lb*8

200lb*6

Seated Cable row

150lb*8

195lb*8

210lb*8

bent over BB rows

60kg*8

90kg*8

120kg*5 + 80kg*5

BB Curl off... (10min!)

35kg*25ish + 25kg*35ish (most with TP forced negs)

Note: weights were very heavy tonight, so form was very loose. "you've got to give a little to get a little". But yeah real intense! best workout ive had in ageis...

[poos_n_wees]

Training with Deon Coleman (much bigger/stronger then Ronnie)

Yaaah, but is he as good wit the ladiezz?

[ohjoshua]

Training with Deon Coleman (much bigger/stronger then Ronnie)

Yaaah, but is he as good wit the ladiezz?

lol, dunno if he is that smooth...

9.50 - 12.20

Thursday

17/01/08

Box squats

70kg*10

90kg*3

110kg*3

120kg*3

130kg*3*10

C + J

34kg*1

50kg*1

74kg*1*5

79kg*1*4

Military press

34kg*5

50kg*5*2

-Tri set

flat BP + Incline BP + Arnold press

20kg*10 + 17.5kg*10 + 11kg*10

Upright rows (cables)

36lb*10*5 (5 - 10 sec rest)

Reverse cable cross overs

12lb*12*3

note: Really long training session today... Happy with the squats... massive rest between them (5 - 10 min).

[ohjoshua]

Monday

21/01/08

Box squats on mats

100kg*3

130kg*3

150kg*2 PB

C + J

42.6kg*1

72.6kg*1

82.6kg*1

92.6kg*1

100.kg*1 -no jerk PB

Military press

15kg*10

42.6kg*3

52.6kg*3

57.5kg*3 PB

[poos_n_wees]

Sweet lifting! PBs everywhere :shock:

[ohjoshua]

Tuesday

22/01/08

AM (30mins)

Decline BB BP S/S Bentover BB rows

60kg*5

80kg*1

85kg*3*3 + 85kg*3*3

Standing calf raises S/S skipping (double jump)

(50kg*8 + 30sec)*3

PM (40mins)

Full Squats

60kg*8

80kg*8

100kg*8 (f7)

110kg*8 (f5)

100kg*10 (f5)

SLDL S/S Leg curlz

60kg*10,8,6 + 30lb*15,10,6

plus... 24lb*15 (TP negs)

Lunges S/S Calf raises

(40kg*10 + 50kg*10)*3

[ohjoshua]

Thursday

24/01/08

A1 Decline BB BP

50kg*5

70kg*1

90kg*3*8

A2 Bentover BB row

50kg*5

90kg*3*8

Skull crushes -dropset S/S Tricep pull down (rope) -dropset

25kg*8 + 48lb*8

20kg*8 36lb*8

15kg*8 24lb*8

note: slowly increasing the weight of my bench/row by 5kg... bench was still easy. but row is begining to get a little difficult.

[ohjoshua]

Forgot....

Wednesday

23/01/08

AM

5 - 10min

Box Squats

100kg*3

120kg*5

PM

Deadlifts

70kg*3

100kg*1

155kg*6 (over 1min)

note: got angry on the DLs was just gonna do a triple but got angry with th sped of the last one... jst did it again till i got it right!

[ohjoshua]

Friday

25/01/08

Box Squats

70kg*5

110kg*3

120kg*1

150kg*0

DL's / Pulls

130kg*3*2, *5

note: broke the bench I sat on for my 150kg... quite scary.

[Old Bull]

Box Squats

150kg*0

note: broke the bench I sat on for my 150kg... quite scary.

WTF!! What sort of benches does your gym have?

OB

[ohjoshua]

OB- It was not a BP bench... just a random bench people can sit on.

Saturday

26/01/08

Military press

30kg*5

50kg*1

60kg*3 PB

50kg*3*3

Seated Calf raises

15kg*10

31.25kg*10*3

Skipping

40sec on - 20sec off*5

note: happy with the military... have never been able to do 1 rep at 60kg. happy to finally be at one plate!

[ohjoshua]

Tuesday

29/01/08

Dead lifts

60kg*5

100kg*2... ouch!

DB BP

50lb*10

55lb*10

65lb*8

75lb*12 (heaviest DB's in the gym)

Machine BP

100lb*10

200lb*10

300lb*8 (stack)

Close grip Lat pull down

60kg*8

80kg*1

105kg*5

80kg*8

65kg*8

BB Press

40kg*5

50kg*3

60kg*4 PB

Arnold Press

15kg*10

22.5kg*8

18.5kg*8

Seated Cable row

105lb*8

165lb*8

150lb*8

Leg ext

100lb*10

140lb*1

200lb*10*2 (stack)

Leg curlz

35lb*10

65lb*8*2

Calf raise

100lb*10

200lb*10

300lb*10*5 (stack)

Smtih machine shrugs

80kg*10

100kg*10*2

80kg*15

note: Went to a random gym today... when warming up must have over arched my back and hurt it... waaa. but was good fun playing at a new gym. That calf raise machine was crazy, leverage made it so easy even with

[ohjoshua]

Thursday

31/01/08

Decline BB BP

60kg*5

90kg*1

95kg*3*5

A1 Lat pull down

60kg*5

100kg*5

140kg*3

A2 Military press

20kg*5

50kg*3

55kg*3

60kg*4,3,3

B1 Arnold press

20kg*8*3

B2 pull-ups

Bw*3*3

[ohjoshua]

Friday

1/02/08

2.15 - 2.55 PM

C+J

30kg*1

50kg*1

64kg*1

72.6kg*1

77.6kg*1*5

Box Squats

90kg*5

104kg*3

120kg*8 PB

note: A weee PB for the squats and the C+J's felt really smooth.

[ohjoshua]

Sunday

03/02/08

12.00 - 1.30

Decline BB BP

60kg*5

90kg*1

100kg*3*8

Seated Cable row

105lb*8*3

150lb*8*3

DSR

110kg*5*8

Seated Calf raises S/S skipping

37kg*8*3 + 40sec*3

Standing Calf raises S/S skipping

40kg*10,10 + 50sec*2

note: have been progressively increasing my Decline BB BP by 5kg per session over the past weeks... It has been easy up till now with the last few sets of this session getting difficult. I will have 105kg next wednesday which should be fun. Also getting back into my deads

[ohjoshua]

Monday

11.30 - 12.30

(slight) Incline DB Press

25kg*10

35kg*7 (f5)

32kg*8 (f7)

Decline Close grip BB

80kg*8 (f6)

70kg*10 (f8)

DB Flys

15kg*10

12.5kg*12 (nasty TP negs)

Incline Skull crushes

MB*10

HB*10*3 (nasty TP negs)

Press downs

stack*10*3

Cross overs

24lb*10*3

note: A hyperthropy session today with the manager. good fun.

[ohjoshua]

Tuesday

05/02/08

Squats

70kg*10*8

SLDL S/S Leg Curlz

50kg*8 + 24lb*15

60kg*8 + 30lb*12

60kg*8 + 30lb*10

Seated Calf Raises S/S Skipping

30kg*8*8 S/S 60reps*6

Leg Raises

5kg*8*3

note: starting a light high repy squat thingy... gonna do +5kg per week.

[ohjoshua]

Wednesday

Chin-ups

bw(95kg)*6,6,6,3,3

Push Press

50kg*6

60kg*6

70kg*6

70kg*10

80kg*6 PB

Standing calf raises S/S skipping

30kg*10 + 60sec*5

Skipping (fast)

80reps*2

100reps*4

140reps*1

220reps*1

note: all the sets were done with very little rest. I trained with sam and when he was doing a set I was resting ... visa versa.

[SoaringSwine]

Skipping (fast)

80reps*2

100reps*4

140reps*1

220reps*1

Were you counting as you did these?!

[ohjoshua]

yip... :nod:

was playing 100 in a row or start again...

so a quick count.

[ohjoshua]

Friday

08/02/08

Skipping

1min on 30sec rest*5

note: I now buy and sell all protein and drinks for Crichton Cobbers. All my ordered stock arrived today, I better get busy selling so I can pay my bills (over $1200.00) by the end of the month.

quite exciting