Ohjoshua's Intense city, lets ramp it up.

[Mike Zero]

http://www.powerlifting-cpa.com/media/f ... r_2008.pdf

There you go bro.

[rotangs on]

Both squats and deads are excellent bro but maybe alternate with flat and incline benchpress IMO. Your bench will go up alot

[ohjoshua]

Cheers mike, I see terry bombed in the comp... ( i saw him dead 230 in the gym and only got 200 in comp)

Rotangs, I will do more flat/incline after this program.

note: girlfriend came to the gym today to watch me train. she asked what the heaviest weight I could pick up was. Then asked be to beat it.

DL's

60kg*3

100kg*1

140kg*1

190kg*0 (broke the ground but no go)

190kg*1 PB (yippy!)

60kg*5

Arnold press + Lat raise

25kg*8 S/S 10kg*8

DB BP

32.5kg*8

Push press

50kg*6

70kg*6

Cheat Curlz

50kg*10*2

Press downs S/S curlz, contiuous

stack+gf*15 + 30kg*12

stack+gf*12 + 30kg*10

stack+gf*8 + 30kg*8

[2guns]

are u doing a cycle oh joshua?

i dnt really read journals but u have mentioned roids in yours and was wanting to ask

[ohjoshua]

are u doing a cycle oh joshua?

i dnt really read journals but u have mentioned roids in yours and was wanting to ask

nah, was just kidding...

I prob will one day... but once I get closer to my natural potential.

[2guns]

but once I get closer to my natural potential.

k at the rate u goin ill talk to u in bout 50 years then :pfft:

j/k

[poos_n_wees]

but once I get closer to my natural potential.

k at the rate u goin ill talk to u in bout 50 years then :pfft:

j/k

Thats actually a compliment.. if you think he's got lots of genetic potential.

NICE deads and push pressing Josh! 8)

[teamfatboy]

k at the rate u goin ill talk to u in bout 50 years then :pfft:

j/k

Thats actually a compliment.. if you think he's got lots of genetic potential.

NICE deads and push pressing Josh! 8)

Yep, great work...what did the g/f actually say when you beat your PB?

What ARE the calories in 'eating her words' ?

[2guns]

Thats actually a compliment.. if you think he's got lots of genetic potential.

u could look at it both ways, but it was a joke

[Mike Zero]

note: girlfriend came to the gym today to watch me train. she asked what the heaviest weight I could pick up was. Then asked be to beat it.

*whipping sounds*

Nice PR.

[ohjoshua]

Monday

Box squats

50kg*5

80kg*3

90kg*3

100kg*3

110kg*3*3

C+J

50kg*1

70kg*1

80kg*1

90kg*1

Militarty press

30kg*8

40kg*5

50kg*5*5

Lat pull down

100lb*8

130lb*8*3

note: good weee session today, just getting back into squats and militarys. Will do my 1RM for squats and militarys this coming weekend. Before I start my new program.

[ohjoshua]

Tuesday

29/04/08

Decline BB BP

40kg*5

60kg*5

100kg*1

110kg*1

120kg*3 PB

60kg*10,5,3 ( 5sec rest)

Tri ext

*10,10,10,10

Cable Cross overs

*10,10,10

note: Decided I couldnt wait to max out the BP was aiming for 1*120kg but first one was so easy I did two more! he he he very happy with the result of this program. 5 weeks and better then promised.

new program going to do squats and military presses.

[poos_n_wees]

Decline BB BP

40kg*5

60kg*5

100kg*1

110kg*1

120kg*3 PB

60kg*10,5,3 ( 5sec rest)

...

note: Decided I couldnt wait to max out the BP was aiming for 1*120kg but first one was so easy I did two more! he he he very happy with the result of this program. 5 weeks and better then promised.

Vurr Nice PB! And good to hear the program went above and beyond your expections. Looking through your journal, you've put alot into making it work :nod:

Well done!

[ohjoshua]

Wednesday

30/04/08

Box squats

60kg*5

80kg*3

90kg*3*5

Military Press

50kg*3*6

Seated Calf raises

20kg*8

30kg*8

40kg*8*2

20kg*12*2

SLDL S/S Leg curlz

40kg*12,10 + 42lb*6,8

note: Was a little sore from mondays squat session so kept it nice and light.

[Old Bull]

very happy with the result of this program. 5 weeks and better then promised.

new program going to do squats and military presses.

Hey O,

Well done mate :clap:

What was final results of the programme give us your start and finish 1RMs

OB

[ohjoshua]

Hey O,

Well done mate :clap:

What was final results of the programme give us your start and finish 1RMs

OB

Dead Lift 180kg to 190kg

Decline BB BP 115kg to 120kg*3 (125kg)

not too shabby, if I could do that year around I would be happy.

thnx OB.

[ohjoshua]

Friday

2/05/08

Full Squats

70kg*1

90kg*1

100kg*1

110kg*1

120kg*1

130kg*1

Military Press

30kg*3

40kg*2

50kg*1

60kg*1

70kg*0

65kg*1

note: Dont know if these are my True 1RM, but pretty close.

[ohjoshua]

Saturday

Close grip BB BP (3 board)

60kg*8

80kg*6

90kg*6

100kg*6 (f4)

120kg*6 (forced)

CG OH Press (top of head)

60kg*8

80kg*6 (forced)

70kg*6 (f5)

60kg*12 (f9)

CG Press downs

stack*12

stack+TPneg*12*2

stack*20

Standing calf raises

30kg*15*2

40kg*15

Seated calf raises

40kg*15*3

Leg press calf raises

150kg*15*3

note: very hard/heavy, all calfs were 5 toes in, 5 toes out, 5 toes straight.

[Luigi]

hey man well done on the bench pb

im training at your gym now \:D/ im guessing your the tall young guy on reception/training ?

[ohjoshua]

hey man well done on the bench pb

im training at your gym now \:D/ im guessing your the tall young guy on reception/training ?

you forgot good looking, but yip thats me.

come say hi next time your in....

Monday

5/05/08

Squats (full + forced)

105kg*8*3

120kg*6*3

130kg*4*3

Ouch! (130 is my 1RM)

Snatch pulls

50kg*6*1

60kg*6*2

70kg*5*3

Good mornings

30kg*10*3

50kg*10*1

Sit-ups

bw*12*6

Behind head press

30kg*10*4

note: just started my new weightlifting program. I am soooo sore, waaaa.

[ohjoshua]

Tuesday

06/06/08

Front squats

60kg*5*4

65kg*5*3

70kg*3*5

Jerks

60kg*4*4

70kg*3*3

Arnold press

15kg*8

20kg*8

25kg*6

Single arm calbe rows

75lb*8

90lb*8

Cheat Curlz + DB Curlz

50kg*10 S/S 15kg*8

Note: those ligther front squats helped my legs feel a bit better.

[ohjoshua]

Wednesday

07/05/08

Front Squat + Jerk

50kg*3*3

60kg*3*3

Snatch Pulls

60kg*4*4

70kg*4*6

Sit-ups

bw*20*2

bw*15*2

note: Easy peasy today.... Was considering skipping today because I was so sore. I felt better after.

[poos_n_wees]

Sup Josh, are these sessions part of your new program? Or are you deloading?

[ohjoshua]

Sup Josh, are these sessions part of your new program? Or are you deloading?

Hey Poos,

Its all part of my new program.... today's one just says bodybuilding, so its pretty open.

[ohjoshua]

Thursday

08/05/08

Decline BB BP

60kg*5

80kg*5

100kg*8*3 (f 8 on last set)

60kg*8

Lat pull down

50lb*8 1 Arm

70lb*8 1 Arm

150lb*8*2

Cheat curlz S/S press downs

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

Bent over lat raises

6kg*12*3

note: Just a weee bodybuilding work out.