Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Monday

23/06/08

Box Squats

60kg*5

110kg*2*5

130kg*2

Military presses

55kg*2*6

Chin-ups

bw+7.5kg*2*6

Standing Calf raises

40kg*8

Note: pretty easy stil tonight, I skipped one training session on the weekend.

[ohjoshua]

Tuesday

24/06/08

Standing calf raises

20kg*8

40kg*15, 5-5-5

90kg*8

80kg*8

70kg*12

Seated calf raises

30kg*15*3

note: just a quick blast, and yes they are still tiny.

[Luigi]

note: just a quick blast, and yes they are still tiny.

whats with that ay, my calf muscles suck no matter how much i train them so iv givin up on trynna make them big just doing maintanence on them, its very frustrating.

[ohjoshua]

Tuesday

SLDL

50kg*8

70kg*8

90kg*8

Leg curlz

30lb*8

36lb*8

Standing leg curlz

30lb*10

note: just a quick hammy work out.

[ohjoshua]

Thursday

26/06/08

Flat BB BP

60kg*5

80kg*5

100kg*8 (f8)

60kg*10*3 (10-20sec rest)

Bent over BB row

60kg*8

80kg*5

100kg*8 (little bit of legs last few)

DB Flys

15kg*12*3

Reverse DB Flys

10kg*12*3

Cable cross overs

24lb*12*3

Reverse Cable cross overs

18lb*12*3

note: Good weee pump today. and a 1 rep PB on the bench. he he.

[ohjoshua]

Monday

Box squats

50kg*6

90kg*4

120kg*2*3

Military press

20kg*8

50kg*3

60kg*2*3

Weighted Chin-ups

Bw+10kg*2*3

bw+10kg*5

bw*5

note: getting nice and heavy now. I found the chins too easy so did a set of reps at the end.

[ohjoshua]

Friday

4/07/08

Squats

100kg*3*8ish

Weighted chins

bw*3

11.3kg*3

15kg*3*5ish

I have slowly been doing this workout over the course of the day. may a set every half hour/twenty min.

[samoan_muscle]

I have slowly been doing this workout over the course of the day. may a set every half hour/twenty min.

Why??

Hows the intense city??

[ohjoshua]

I have slowly been doing this workout over the course of the day. may a set every half hour/twenty min.

Why??

Hows the intense city??

I am loading creatine at the moment. I herd if you do regular sets while injesting dextrose and creatine, it helps load the creatine into the muscles.

name intense city is very old... my training has slowly adaped.

[samoan_muscle]

I am loading creatine at the moment. I herd if you do regular sets while injesting dextrose and creatine, it helps load the creatine into the muscles.

Hahaha ok thats awesome. Best of luck to you for that then!

[ohjoshua]

Monday

7/07/08

Military press

40kg*3

50kg*3

65kg*2*2

65kg*5 max effort

Push press

60kg*8

70kg*8

80kg*8

Arnold press S/S lat raises

15kg*20 + 6kg*20

Upright row

20kg*20

note: Maxed out on the militaries... got all reps but the last one was close :S.

[ohjoshua]

Tuesday

8/07/08

Summo DL's

60kg*3

100kg*3

140kg*2

160kg*1

170kg*4 PB

140kg*8

note: good weee work out today. this is the second time with the summos (last time 1*170kg).

[ohjoshua]

Thursday

10/07/08

AM

Decline BB BP

60kg*5

80kg*3

100kg*7

110kg*7

60kg*12,10,8

Chin-ups

Bw+10kg*5*3

PM

Seated Tri ext

35kg*8

40kg*6

30kg*10

Flat Close/reverse grip bench press

60kg*8,10,4

Tate press

12.5kg*8

15kg*8

17.5kg*8

note: good couple of wee workouts.

[poos_n_wees]

Summo DL's

60kg*3

100kg*3

140kg*2

160kg*1

170kg*4 PB

140kg*8

Dude! :twisted:

You must be looking all swole now Josh Have you ever considered competing before? In BB or Powerlifting?

[ohjoshua]

Summo DL's

60kg*3

100kg*3

140kg*2

160kg*1

170kg*4 PB

140kg*8

Dude! :twisted:

You must be looking all swole now Josh Have you ever considered competing before? In BB or Powerlifting?

cheers poos, Nah no competiting untill im competitive.

[Pseudonym]

Must be time for some more progress pics though, surely? :wink:

[Mike Zero]

I wonder what Broly could deadlift...

[ohjoshua]

Saturday

14/07/08

Bent over BB row

60kg*8

80kg*5

100kg*10,10,10

60kg*12,12,12

DB Curlz

15kg*10 + 12.5kg*10

Seated Cable row

165*10

135*10

105*10

Leg Curlz S/S calf rasies

(22lb*20 + 30kg*20)*3

note: the rows felt awesome (used a little legs).

[ohjoshua]

Monday

14/07/08

Box squats

80kg*10

90kg*10

100kg*10

Military press

50kg*3

60kg*2

70kg*3 PB

60kg*5

note: high reps are feeling good for the squats.

[SoaringSwine]

Nice squatting. What height is your box at?

[ohjoshua]

SS.... Cheers. 16"

Chin-ups

bw*5

bw+chain*5,5,4

bw*5

Lat pulldown (leverage friendly machine)

110kg*10*3

Curlz

30kg*15 + 20kg*15

1 arm BB

20kg*10 + 2 arms*15

note: good weee pump.

[ohjoshua]

Wednesday

16/07/08

Flat BB BP

40kg*5

60kg*5

90kg*2

105kg*6 (spotted)

60kg*12,10,8

Leg curlz S/S standing calf raises

18lb*20 + 20kg*20

(22lb*20 + 20kg*20)*3

note: The heavy flat bench felt real good.

[ohjoshua]

Thursday

17/07/08

Summo DL's

60kg*5

100kg*3

140kg*2

180kg*2 PB

140kg*8

Clean and Jerk

60kg*1

70kg*1*2

90kg*1

note: The summos are coming along nicely.

[ohjoshua]

Monday

Decline BB BP

60kg*5

90kg*3

100kg*1

110kg*9 (f8)

60kg*12,10,8 (short rest)

Incline BB BP

50kg*8

60kg*10 (f10)

60kg*9

Seated cable row

165lb*10*3

Incline DB Flys

15kg*8*3

note: good weee training session.

[ohjoshua]

Tuesday

23/07/08

Box squats + 1 plate

90kg*5

130kg*6

130kg*8

130kg*11 (assited)

Standing calf raises

Bw*20

10kg*20

20kg*20

30kg*15

20kg*21 (7,7,7)

note: squats felt awesome felt it heaps in the glutes which is cool. calfs were also quite intense