Ohjoshua's Intense city, lets ramp it up.

[Mike Zero]

You working or training sunday?

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

That's why I asked

Anyway don't worry, thought that no-one would be at Eastside on Sunday because there's a meet on Saturday so we could use that opportunity to have a session. But there will be so yeah.

[ohjoshua]

Monday

Squats -full

80kg*3

70kg*3

90kg*3

100kg*3*8ish

Decline BB BP

60kg*3

90kg*3

100kg*8 (f7)

110kg*5 (f4)

100kg*6 (f4)

Incline DB BP

30kg*8 (f5)

27.5kg*8*2 (f6)

Tri Dips S/S Cheat curlz S/S skull crushes

(bw*10 + 50kg*12 25kg*10 (f7))*3

note: fun fun fun till the

[ohjoshua]

Tuesday

11/03/08

DL's

60kg*3

90kg*3

130kg*3

140kg*3

160kg*4 PB

Weighted chin-ups

Bw*3

5kg*3

10kg*3

5kg*3

bw*3

Military press

35kg*8

40kg*5

45kg*5

50kg*5

Push Press

70kg*6*3

note: suprised with that DL result... havent done much lately... might have been squat carry over.

[ohjoshua]

Thursday

12/03/08

Squats -full

60kg*3

90kg*3

100kg*3

110kg*3

100kg*3

C+J

50kg*1

72kg*1

82.6kg*1

note: Good fun,

[ohjoshua]

Thursday

Bent over BB row S/S Military press

60kg*8 + 30kg*8

70kg*8 + 30kg*8

(80kg*8 + 40kg*8)*3

Pron row S/S rear raises

25kg*8 + 5kg*8

30kg*8 (f7)+ 5kg*8

35kg*8 (f5) + 5kg*8

Cheat curlz S/S press downs... contiuous

(50kg*10 + stack*10)*4

Note: good wee workout. havent done either OH press or rows much lately.Intense finish.

[ohjoshua]

Monday

17/03/08

Squats - 2-3 in off the bottom

60kg*5

90kg*3

100kg*3

110kg*3*4

C+J

50kg*1

70kg*1

80kg*1

85kg*1

90kg*1

Dead lift

90kg*3

120kg*3

140kg*1

170kg*3 PB!!!

Standing calf raises

30kg*8

40kg*8

50kg*8

Seated Calf raises

light*15,12,10

note: stoked! the PB on the deads was with straps and belt... but was only planning on doing a single!

[ohjoshua]

Tuesday

18/03/08

Bentover BB Row S/S Military press

60kg*8 + 30kg*8

70kg*8 + 40kg*8

80kg*8 + 50kg*8

90kg*8 (f7) + 50kg*8

80kg*8 + 50kg*8

Arnold press

15kg*5

22.5kg*8

Seated Cable row

135lb*8

180lb*8

Upright row S/S Pron row

(42lb*12 + 25kg*8)*3

SLDL S/S Leg Curlz

(70kg*8 + 24lb*12)*3

note: pretty good fun.

[ohjoshua]

Wednesday

Squats -full

60kg*5

90kg*3*2

100kg*3

110kg*3

100kg*3*3

100kg*10 (spot on 10th)

90kg*3

Standing Calf raises

30kg*8

40kg*8

50kg*8*5

40kg*8

Chin-ups

Bw*5*2

Skipping

15min... with wee breaks

note: The set of 10 at 100 was pretty hard.

[ohjoshua]

Thursday

20/-3/08

Decline BB BP

60kg*5

100kg*3

115kg*1 PB

100kg*3*4

60kg*12*4

Note: just a quick max out then pump.

[ohjoshua]

Saturday

22/03/08

Boxing

Sparing with a professional boxer

5*3min rounds

Deads

120kg*3

150kg*1

180kg*1 PB

120kg*3

Note: Good and bad. Got my arse kicked by a 75kg boxer... then went downstairs and pulled up a PB.

[poos_n_wees]

Deads

120kg*3

150kg*1

180kg*1 PB

120kg*3

Gawd damnn mannn.. thats a sick PB 8)

How did the sparring with the pro boxer go?

[ohjoshua]

Gawd damnn mannn.. thats a sick PB 8)

How did the sparring with the pro boxer go?

Cheers Poos... I was pretty happy with the dead.. 200kg isnt too far off now.

Got my arse kicked... Bleeding nose and a bad head ache. lol. Learnt my lesson.

Sunday

23/07/08

Squats box

60kg*5

90kg*3

100kg*3

+plate

120kg*3

140kg*3 (struggle)

Glute were getting sore from the DL.. so stopped.

Seated Calf raises

15kg*8

30kg*8*5

30kg*10*3

Military Press

20kg*8

40kg*3

45kg*3

50kg*3

60kg*3

50kg*3*10

Cheat Curlz S/S Pressdowns

(60kg*10 + 144lb*10)*4

note: did a wee weigh in at the end of the workout... Training gear on... no shoes... and a full gut/bladder. 99.9kg almost my first taste of triple figures.

[Pseudonym]

99.9?! Damn, that must be frustrating! :pfft:

That's still pretty impressive - what's your body fat %?

[Old Bull]

180kg*1 PB

Good Stuff O,

:clap: :clap: :clap:

[ohjoshua]

Tuesday

25/03/08

Decline BB BP

92.5kg*2*6

Dead lift

145kg*2*6

Standing Calf raises

30kg*8

40kg*8

50kg*8*3

30kg*8

note: just started my new Bench/deadlift program.

[ohjoshua]

99.9?! Damn, that must be frustrating! :pfft:

That's still pretty impressive - what's your body fat %?

Nah not too frustrating... Im about 14% bf so im not getting too excited about it. Im aiming for a lot heavyer then 100kg in the long run... im gonna get fatter too.

[ohjoshua]

180kg*1 PB

Good Stuff O,

:clap: :clap: :clap:

thanks ...

Ive just started that program you posted up not too long ago...

I should be up to 190kg in 6 weeks...

Today was the first... it was kinda hard... I should have had a week to recover after my 1RM

[ohjoshua]

Wednesay

26/03/08

Quickie

Bi-ceps

Preacher Curlz

30kg*8,12,12,10 (heaps of forced reps in there)

Cable curlz continuous...

36lb*10*5

note: real sore around forearm/lower bicep.

Thursday

27/03/08

DL's

145kg*3*6

Decline BB BP

92.5kg*3*6

note: still finding this program hard as I never recovered at the begining. When I have sun + tues off it should come right.

[Mike Zero]

Nice Decline & Deads PRs!

How's it feel to pull 4 plates?

[Mike Zero]

Everything's looking strong, good luck with that new program!

[ohjoshua]

Saturday

29/03/08

Decline BB BP

92.5kg*2*6

DL's

145kg*2*6

note: easy training session today

[blairandkelly]

keep it up bro nice pb on the deads

[ohjoshua]

Everything's looking strong, good luck with that new program!

keep it up bro nice pb on the deads

cheers guys! the roids are really kicking in now. lol

[ohjoshua]

Monday

31/03/08

Arnold press S/S lat raises

11kg*8

20kg*6

(25kg*8 + 6kg*8)*2

Pron row

1pp*8

2pp*8

30kg*8*2

Upright row... con...

42lb*8

66lb*8

54lb*8

Standing calf raise

30kg*8

40kg*8

50kg*8

60kg*8

Skipping

15min.

note: good wee pump

[ohjoshua]

Tuesday

1/04/08

Deadlifts

145kg*4*6

Decline BB BP

92.5kg*4*6

note: getting a tiny bit harder... but still pretty easy.