Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Saturday

09/02/08

Decline BB BP

60kg*5

100kg*1

105kg*3*5

DSR

70kg*5

110kg*6*5

Pull-ups

Bw*3*8

note: really happy with how easy my 105 bench was... last set was a grinder though.

[ohjoshua]

Sunday

10/02/08

A1 Military Press

30kg*8*3

50kg*8

A2 Bentover BB row

60kg*8*3

80kg*8

Decline sit-ups

Bw*5

10kg*8

20kg*12,8,8

B1 Incline DB BP

17.5kg*12*3

B2 Seated Cable Row

165lb*8*3

note: soild workout.

[ohjoshua]

Tuesday

12/02/08

Squats

70kg*8

100kg*5*5

SLDL S/S Leg Curlz

50kg*8 + 24lb*15

60kg*8*2 + 24lb*12*2

Seated Calf raise

30kg*8*5

Skipping

1min on 1min off*5

note: those squats were quite deep, I actually found quite hard. I have a big workout ahead of me tonight (shoulders).

[ohjoshua]

Felt like doing a set...

60kg*1 hang clean + 60kg*5 military press PB

note: dion postponed shoulders until tomorrow. Happy with the one set I did though.

[ohjoshua]

Wednesday

13/02/08

Decline BB BP

60kg*5

100kg*1

110kg*3 PB

80kg*6*2

Seated Cable row

105lb*8

120lb*8*2

Med grip pull-ups

bw*4*5-6 (lost count)

note: P skipping... on off (not timing) 10 15 min

[ohjoshua]

PM

DB seated press

15kg*10

20kg*8

25kg*8

27.5kg*8 (f5,6) *2

Front DB raises

10kg*10

12.5kg*10

10kg*10

Behind head BB press (just bottom 1/2 range of motion)

40kg*8*3

Upright cable row S/S reverse cable cross overs

72lb*12 + 18lb*12*2

60lb*10 + 12lb*10*2

60lb*6 + 12lb*7

Rear shrugs S/S Reverse shrugs (shruging the calf raise)

130kg*10 + 120kg *2

note: Dion shruged the stack with me on it. My back could touch the roof so when he shruged me up I leg pressed him back down.

[poos_n_wees]

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

Hows the selling going?

Some strong lifting goin on in here :grin:

[ohjoshua]

Poos... selling is going good. But too early to tell.

Sunday

17/02/08

Leg Press

100kg*8

140kg*8

180kg*8

DSR

120kg*3*8 (last rep of last set... ouch)

Pull-ups

5*5 (last two sets were chins)

Bench Machine

195lb*8*2

255lb*8

Calf Raise

100lb*10

200lb*10

300lb*10*6

note: Dammit! same as last time I trained at 'Aqua gym' I have to slowly place my deadlift down... and I hurt my back... Last time I go to another gym. :evil:

Monday

18/02/08

Decline BB BP

60kg*8

100kg*8 (f8 ) PB

100kg*6 (f5)

90kg*4*4 (20 - 30 sec rest)

Incline DB pulses (miss out the top 1/3)

20kg*10*4 (20 - 30 sec rest)

DB Flys

17.5kg*8

Incline Skull crushes

HB*10,8,8,6

Press downs

stack*10*3

Cable crossovers

36lb*15,12,10

note: good weee pump.

[ohjoshua]

Tuesday

19/02/08

A1 Seated Calf raises

34kg*8*6

A2 Weighted Leg raises

6kg*10*6

Skipping

5min... with 15sec rest every min.

Up hill walking 15 degree incline

s4*1 min

s6*4 min

s4*2 min

note: back is still a tiny bit sore from sunday... will try and front squat again tomorrow....

[ohjoshua]

Wednesday

20/02/08

A1 Pull - ups

Bw*4*7

B2 Behind head Press

50kg*3*8

Bent over BB rows

60kg*5

80kg*3*8

Decline Sit-ups

20kg*10*3

Some curlz and Lat raises

note: Im back on the creatine now... the Pull ups went well...

[ohjoshua]

Thursday

21/02/08

Box Squats

100kg*3*8

note: back into squating... has been 9 days since my last squatting session... my back is finally feeling better after sunday!

[ohjoshua]

Friday

22/02/08

Pull-ups

bw*5*5 (friken finally)

v-gip chins

bw*6,8 (f6)

seated cable row

195lb*8

180lb*8

165lb*8

skipping

10min... 15 sec rest per min.

note: biceps were a little sore before the work out... but all good.

[ohjoshua]

Friday

PM

Military press

40kg*5*5

SLDL S/S Leg curlz

(40kg*8 + 30lb*10)*3

note: just a quicky before work. militaries were easy peasy.

[ohjoshua]

Tuesday

26/02/08

box Squats

95kg*5*5

Leg ext

200lb*11 (TP negs)

rest - 20min

Chin-ups

bw*6*4

Standing calf raises

30kg*8*8

Skipping*10min

note: was dead after my last set of squats was super setted with the heavy leg ext... so had a wee break and went back to training.

[ohjoshua]

Monday (forgot to post)

25/02/08

Box squats

105kg*3*8

weee rest...

Flat BB BP

60kg*5

90kg*8 (f8 )

100kg*8 (f5) PB

100kg*6 (f4)

Incline DB BP

27.5kg*10

30kg*10 (f8 )

DB FLYS

17.5kg*8

Skull crushes

HB*8,6,6

Dips

bw*8

Press downs

stack*12,10,10

cable cross overs

30lb*12,10,10

note: first time I have done the flat bench in months... Last time I tried I struggled to get 1 rep at 100kg. goes to show decline bench is specific enough for flat bench gains.

[ohjoshua]

Wednesday

27/02/08

Box Squats

60kg*5

110kg*3*10ish

note: go a couple of tips of technique from one of the powerlifters at our gym, I might have to get some weight lifting shoes.

[ohjoshua]

Wednesday

PM

Seated military press

60kg*8 (f5)*2

50kg*8 (f7)

40kg*10 (f8 )*2

Upright row S/S lat raises

30kg*10 + 4kg*10

40kg*10 + 4kg*10

40kg*8 + 4kg*10

Rear raises S/S DB shrugs

6kg*8 + 37kg*10

6kg*10 + 44kg*8

BB Power shrugs

120kg*10

note: training with dion... always good fun.

[ohjoshua]

Monday

DSR

130kg*3*8

Standing Calf raises

40kg*8*4

[ohjoshua]

Monday... (20 min break + sups)

Decline BB BP

60kg*8

100kg*8 (f7)

110kg*5 (f3)

100kg*7 (f6)

Incline BB BP

60kg*8

70kg*5 (f4)

60kg*6 (f5)

Note: Some heavy DSR and calfs followed by a wee BB work out at the end.

[ohjoshua]

Tuesday

04/03/08

Squats -full

60kg*5

90kg*5

100kg*5

100kg*8 (f8 )

C+J

60kg*1

70kg*1

82.6kg*1

Chin-ups

Bw*8*3

BB Cheat curlz

42kg*8*3

Press downs

stack*15,12,10

Skipping

5min

note: the squats felt real good.

[ohjoshua]

Tuesday

Tris

Close grip BP

60kg*8

80kg*8 (f7)

80kg*8 (f5)

70kg*8 (f6)

Tri Dips

Bw*10,8,8,6

Incline skulls

HB*8,8,8,8

Seated tri ext

22.5kg*8

25kg*8,6

note: didnt feel like training... but had too with dion. Piss poor effort. Just not into it.

[ohjoshua]

Thursday

6/03/08

Squats -full

60kg*5

90kg*3*8ish

Chin-ups

96.5kg*8*3

Cheat Curlz S/S Press downs (continuous)

42.6kg*12,10,8 + stack*15,12,10

note: all fun and games

[Mike Zero]

You working or training sunday?

[ohjoshua]

You working or training sunday?

Thanks for the options...

I know it sounds a little crazy, but sometimes im not working or training!

lol,

Crichton Cobbers is closed on sundays. But if you wanted to come in for a train it's better with no people in it. (i have a key and im allowed to train out of hours)

Wednesday

05/03/08

Box squats

60kg*5

90kg*5

100kg*3

110kg*3

120kg*3*8ish

SLDL S/S Leg curlz

(60kg*10 + 24lb*15)*2

(80kg*8 + 24lb*12)*2

standing calf raises

40kg*8*4

[ohjoshua]

Friday

07/03/08

AM

Bw squats

10min

PM

BB power shrugs S/S cheat curlz

(100kg*10 + 42.5kg*10)*2

(130kg*10 + 52.5kg*10) *2

DB shrugs S/S DB Hammer Curlz

32kg*12 + 12.5kg*8

38.5kg*10 + 15kg*8

42.5kg*10 + 17.5kg*8

note: awesome pump in the fore-arms ! was all down with shortish rest