Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thursday

DL's

145kg*2*6

Decline BB BP

92.5kg*2*6

note: easy peasy... bring on the hard stuff...

[2guns]

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.

wat have u been doing lol? i havent ben reading yr journal but i thought u were skinny beofore and now u are 100kg??

lol crazy

[Luigi]

21kgs in under two years ! well done

and awesome PB on the deads. :clap:

[Pseudonym]

I think some progress photos are in order.

[ohjoshua]

Thanks for the feed back guys!

but,

dont get me wrong at just shy of 100kg im still kinda skinny being 190cm.

and nearly 2 years, time flys when your having fun. 20kg increase in size I feel quite different and have got heaps of comments of the change now.

Saturday

5/04/08

Dead lifts

145kg*5*6

Decline BB BP

92.5kg*5*6

note: I found this one quite hard... seeing I had a late night and was feeling pretty tired and weak.

[ohjoshua]

Monday

7/04/08

Arnold press S/S Lat raises

11kg*8

20kg*4

27.5kg*7 PB + 6kg*10

22.5kg*8 +6kg*10

Bent over BB row

60kg*8

80kg*8 + 3.5kg*10

80kg*8 + 4kg*10

Cheat curlz S/S tri ext... continuous

(50kg*10 + 60lb*10)*4

Standing calf raises (small rest)

30kg*8

40kg*8*3

30kg*8

skipping *15min (lil breaks)

note: good wee PB on arnolds.

Poos/poes

I posted up some a couple of months ago... I will wait till im a soild 100kg (not needing full, gut, belly + blader). wont be long .

[poos_n_wees]

I think some progress photos are in order.

[ohjoshua]

Tuesday

8/04/08

Deadlift

145kg*2*6

Decline BB BP

92.5kg*2*6

note: easy peasy

[ohjoshua]

Thursday

10/04/08

DL

145kg*6*6

Decline BB BP

92.5kg*6*6

note: found those deadlifts real draining! bench was easy tho. going back on creatine next week.

[ohjoshua]

Saturday

12/04/08

Leg ext S/S Leg curlz continuous...

10r*50,100,160,100,100,100,100 + 10r*35,65,85,65,65,65,65

Standing calf raises (easy leverage) S/S Leg raises

10r*100,180,240,stack,240,100 + 10r*bw,bw,bw,box

Press Downs S/S Cheat curlz

10r*70kg,50,50,50 + 10r*50,50,50,50

note: just a weee pump session. My gym was closed and I left my keys in mates car, so had a paid session at another gym.

[Old Bull]

DL

145kg*6*6

note: found those deadlifts real draining! bench was easy tho. going back on creatine next week.

They are tough 6x6 but you do feel good later, any consolation no more sets like that to look forward too :pray:

[ohjoshua]

They are tough 6x6 but you do feel good later, any consolation no more sets like that to look forward too :pray:

I am looking forward to the heavy triples and doubles!

OB,

Am I doing the program correcly by doing 2 different exercises in the same work out? ( I have a 15 - 20min rest between the two).

I also have another 'enhanced' gym member preforming 4 per work out (box squat, bent over BB row, BB BP, and Seated DB Press. Is that workable?

thnx

[ohjoshua]

Monday

14/04/08

DL's

152.5kg*5*5

Decline BB BP

97.5kg*5*5

note: Today was a good day. It felt easyer then the 6*6. Bench was easy peasy.

[Old Bull]

I am looking forward to the heavy triples and doubles!

OB,

Am I doing the program correcly by doing 2 different exercises in the same work out? ( I have a 15 - 20min rest between the two).

I also have another 'enhanced' gym member preforming 4 per work out (box squat, bent over BB row, BB BP, and Seated DB Press. Is that workable?

thnx

You are doing it ok, these generators can be used within your main programme. You put it in, about 1 to 3 times a year, to break the monotony of regular training ie competitve lifting. It should not be used as the mainstay of your workouts, but if lifts need a kick, or a cycle of their own, then this is used. But in saying that you still have alternate days to do the other lifts, and you would also do Assist work within the workout.

Six weeks is the limit in performing heavy low rep workouts, increasing weight each session, (linear system). Your CNS will be at its limit by then, progress will slow and ovetraining sets in. Your friend well, it all depends on his and your conditioning, it is probably more suited to the 3 main lifts, which is what it was designed for. But in saying that and given that it is a 6 week cycle, and the lifts that he is doing. Box Squats are less taxing than regular squats, and Deads are not in there so it could work and well too.

Keep us updated.

[ohjoshua]

Tuesday

15/04/08

Arnold press

10kg*5

17.5kg*5

25kg*8*3

Bentover BB row

60kg*8

80kg*10

90kg*8 (cheat from 5)

80kg*12 (cheat from 9)

Upright row S/S Pron row - continuous.

36lb*12 + 25kg*10

48lb*10 + 25kg*7

48lb*8 + 20kg*7

48lb*6 + 20kg*5

Lat raises S/S bent over raise -dropset

(6kg*8 + 3.5kg*8 + 6kg*5 + 3.5kg*5)*3

note: good weee pump. arnolds feeling strong.

[ohjoshua]

I am looking forward to the heavy triples and doubles!

OB,

Am I doing the program correcly by doing 2 different exercises in the same work out? ( I have a 15 - 20min rest between the two).

I also have another 'enhanced' gym member preforming 4 per work out (box squat, bent over BB row, BB BP, and Seated DB Press. Is that workable?

thnx

You are doing it ok, these generators can be used within your main programme. You put it in, about 1 to 3 times a year, to break the monotony of regular training ie competitve lifting. It should not be used as the mainstay of your workouts, but if lifts need a kick, or a cycle of their own, then this is used. But in saying that you still have alternate days to do the other lifts, and you would also do Assist work within the workout.

Six weeks is the limit in performing heavy low rep workouts, increasing weight each session, (linear system). Your CNS will be at its limit by then, progress will slow and ovetraining sets in. Your friend well, it all depends on his and your conditioning, it is probably more suited to the 3 main lifts, which is what it was designed for. But in saying that and given that it is a 6 week cycle, and the lifts that he is doing. Box Squats are less taxing than regular squats, and Deads are not in there so it could work and well too.

Keep us updated.

Cheers for the feed back OB,

Im already feeling stronger.

[ohjoshua]

Thursday

18/04/08

Dead Lifts

145kg*2*6

Decline BB BP

92.5kg*2*6

BB rack lifts (shurg the lighter weights but not last 2)

200kg*8

230kg*6

260kg*3

290kg*1 PB got a good buz off this!

Note: first stuff easy. I joined in with another guys grip testing thingy. chalk helps a lot.

[poos_n_wees]

DL

145kg*6*6

6 heavy sets of anything makes me cringe.

Nice PB on the rack lifts man!

[Old Bull]

Im already feeling stronger.

:clap: :clap:

Not long to go

Stay Strong

[ohjoshua]

Cheers Poos and OB,

Friday

18/04/08

Arnolds

10kg*5

17.5kg*5

26kg*8 (spotted)

20kg*8*2

BB curlz

20kg*10

40kg*10

50kg*10

40kg*10

Seated Calf raises

30kg*8*6

Single arm BB curlz

20kg*5*2

Single arm DL

60kg*1

80kg*1

100kg*1 (missed just short of lock out... didnt have it centered proper)

Leg Ext

50lb*10

100lb*10

stack*10 + 3 sec pause at the end

50lb*20

Leg Curlz

24lb*12

36lb*8

42lb*8

24lb*15*2

Standing Calf raise

30kg*8

40kg*8

50kg*8

40kg*8

30kg*8

note: just mucking around, Finally out did sam at something (1 armed DL)

[ohjoshua]

Saturday

20/04/08

Decline BB BP

105kg*4*4

Dead lifts

162.5kg*4*4

note: those DL's almost killed me! lol BP getting a lil harder, but still so much easyer then Deads.

[ohjoshua]

Monday

21/04/08

Arnold Press

11kg*5

17.5kg*5

25kg*10*2

Bent over BB rows

40kg*8

60kg*8

100kg*8*2 (lil cheating)

Pron Row S/S Reverse Fly

20kg*12 + 3.5kg*12

20kg*8 + 3.5kg*8

Upright row

48lb*12,12

Standing calf raises

30kg*8

40kg*8

60kg*8

40kg*12

Skipping 12min

[ohjoshua]

Thursday

24/04/08

DL's

170kg*3*3

Decline BB BP

110kg*3*3

note: This is getting fun. Hard work on last rep of last set of both deads and bench.

[rotangs on]

Is there any particular reason you only do decline bro?

Nice deads btw!!

[ohjoshua]

Rotangs, Cheers... I like deads.

I am just doing decline because that is the exercise I chose to do during this program. Decline Doesnt put as much stress on the shoulders so I can train shoulders on my off days.

Forgot to post Tuesday

DL's

145kg*2*6

Decline BB BP

92.5kg*2*6

Rack lifts (chalk)

140kg*3

180kg*3

220kg*1

260kg*1

300kg*1

note: good wee buz off the 300kg.