Ohjoshua's Intense city, lets ramp it up.

[Luigi]

Tuesday

23/07/08

Box squats + 1 plate

90kg*5

130kg*6

130kg*8

130kg*11 (assited)

nice squatting josh

do you always do box squats ? and whats the reason for this.

[ohjoshua]

Thursday

Arnold press

25kg*10

Bentover row

100kg*15

Push press

80kg*7

BB shrugs

140kg*15

Rear raises + Bent over row + rear raises

3.5kg*10 + 100kg*10 + 3.5kg*10

Military press

60kg*8 (cheating)

Lat raises

6kg*20

DB shrugs

34*12 + 25kg*12 + 15kg*12

note: dammit! hyper extended my back doing the military presses. ouch.

[ohjoshua]

Tuesday

23/07/08

Box squats + 1 plate

90kg*5

130kg*6

130kg*8

130kg*11 (assited)

nice squatting josh

do you always do box squats ? and whats the reason for this.

quite often.

I like how I can go to the same depth every time, other wise if I go heavy sometimes I dont go deep enough.

[ohjoshua]

Monday

28/07/08

Summo DL's

50kg*3

80kg*1

110kg*3

150kg*2

160kg*6,4

110kg*12

note: Just a quicky before work.

[ohjoshua]

Tuesday

BB BP (flat)

40kg*8

80kg*3

105kg*5 (f4)

90kg*8

60kg*12,10,8

Seated Cable row

150lb*8

165lb*8

DB rows

27.5kg*8

40kg*8

35kg*8

DB Flys

15kg*10

17.5kg*8

15kg*10

Rear raises + Bent over BB row + RR

3.5kg*10 + 80kg*10 + 3.5kg*10

SLDL

40kg*20

50kg*12

50kg*15

Leg curlz

36lb*8

42lb*8

36lb*8

note: pretty good work out. 105kg felt good on the bench.

[ohjoshua]

Wednesday

30/07/08

BB Squats

30kg*10

60kg*5

90kg*8,10,12

Seated Calf raise

25kg*12

30kg*12

35kg*12

note: trying a new squating technique. hopefully it will add a couple of kgs. Attempting to press the weight at the bottom of the squat to start the movement.

[ohjoshua]

Friday

1/08/08

Arnold press

12.5kg*8

20kg*5

27.5kg*8

Lat raises

6kg*20

Lat pull down

110lb*8 WG

140lb*8 CG

180lb*8 CG

Military press

20kg*12

50kg*8*2

Squats -full

60kg*8

80kg*8

90kg*8

Clean + Jerk

40kg*3*2

50kg*3*2

60kg*2*3

70kg*1*3

note: Was planning to do shoulders and back, but I bumped the weightlifting record breaker from England so he gave me some pointers.

[Old Bull]

Wednesday

note: trying a new squating technique. hopefully it will add a couple of kgs. Attempting to press the weight at the bottom of the squat to start the movement.

O,

Pause Squats, or starting from pins?

[ohjoshua]

Wednesday

note: trying a new squating technique. hopefully it will add a couple of kgs. Attempting to press the weight at the bottom of the squat to start the movement.

O,

Pause Squats, or starting from pins?

OB,

Just regular full squats... maybe a slight pause.

Monday

4/08/08

Full Squats

90kg*8

90kg*5*5

Clean + jerk

50kg*2

60kg*2

70kg*1

80kg*1

90kg*1 (4th attempt, hard to keep new technique as it gets heavyer)

note:

[ohjoshua]

Tuesday

5/08/08

Decline BB BP

60kg*8

80kg*5

100kg*1

110kg*1

120kg*1

132.5kg*3 (forced failed the first )

Incline BB BP

60kg*8

70kg*8 (spotted)

60kg*8 (spotted)

Cable cross over

18lb*12*3

note: gutted I missed my 132 but felt good afterwards on the incline.

[ohjoshua]

Wednesday

Chin-ups

Bw*8,8,7

Lat pull down

140kg*8

160kg*8*2

Bent over BB row

60kg*10

90kg*20 ( cheaties )

Seated cable row

150lb*10

180lb*10 + 165lb*8 + 135lb*8

BB power shrugs

140kg*15

DB shrugs

40kg*12 + 30kg*10 + 25kg*10 15kg*10

[ohjoshua]

Thursday

11.30 - 12.30

Leg curlz

30lb*8

42lb*8

48lb*8*2

Good mornings

60kg*12*2

90kg*8

Standing calf rasies

30kg*8

50kg*8

70kg*8*2

Leg press

3plates*8

4plates*8

5p*8

Cleans

60kg*3*2

60kg*5

note: good feeling on those cleans at the end .

[ohjoshua]

Oh, and...

Wednesday

6/08/08

PM

Front squats -full

40kg*8

60kg*8

80kg*8

100kg*5PB (spotted last one)

60kg*11

Leg ext

stack+added TP resitance*12

Seated Calf rasies

2plates*8,12,15,12

Standing *20

note: first time I have done front squats in a long time happy how easy they felt.

[ohjoshua]

Thursday

PM

Behind Head BB press

40kg*8

50kg*8

60kg*8 (spotted)

70kg*6 (spotted)

Behind head BB pusles

40kg*12*2

40kg*15

Upright row S/S front rasies (cables)

(6b*12 + 36lb*10)*3

Lat raise

6lb*12

12lb*10*2

note: trained with dion, he did 110kg behind head press for 6. :oops: bastard

[poos_n_wees]

Front squats -full

40kg*8

60kg*8

80kg*8

100kg*5PB (spotted last one)

60kg*11

Holy shit. Nice work Josh!! :clap:

[ohjoshua]

Friday

08/08/08

Decline BB BP

60kg*10

100kg*12 (spotted)

60kg*20

60kg*10*2

Flat DB Flys

15kg*10

11kg*10 ( TP negs)

Cable cross overs

18lb*15*2

24lb*15

note: Just a quick chest before work.

[ohjoshua]

Fri

PM

Cleans

40kg*3

50kg*5

60kg*3

60kg*8

note: high reps for cleans are hard work. lol

[ohjoshua]

Monday

Cleans

40kg*5

50kg*5

60kg*3

65kg*3

70kg*3

Jerks

50kg*3

60kg*3

65kg*3

70kg*3

Squats -full

70kg*5

90kg*5,8

note: cleans were all nice and tidy.

[ohjoshua]

Cleans

40kg*3

50kg*3

64kg*5

Jerks

40kg*3

50kg*3

60kg*3

70kg*3,5

Squats -Full

70kg*20

note: good wee session.

[SoaringSwine]

Focussing more on Olympic lifting now? Why not when it's on the tele for once!

[ohjoshua]

Yeah mate dont wont under 48kg women doing more then me! :oops:

[SoaringSwine]

Yeah mate dont wont under 48kg women doing more then me! :oops:

Yeah, nothing like being beaten by a girl to motivate yourself to get stronger!

[ohjoshua]

Wednesday

13/08/08

Flat BB BP

60kg*8

80kg*3

100kg*1

105kg*8 (spotted)

Cleans

40kg*3

60kg*3

70kg*3

80kg*2

90kg*1

note: went for a heavy single on the cleans which felt really good.

[ohjoshua]

Thursday

Chin-ups

Bw*8

Bw*9 (spotted)

Bw*4 + 5N

Bent over BB row

60kg*12

80kg*15

Lat pull downs

OH 70lb*10

OH 100lb*12

Seated cable row (cheating)

150lb*6

225lb*15 + 150lb*8

Lat pull downs

UH 100lb*15

Bent over BB row

OH 60kg*20

Straight arm Lat pull down

36lb*15*2

Cable row 1 arm

36*15

note: was gonna be back and cleans... but I started a little late and my leg is a little bruised from bouncing.

[ohjoshua]

Thursday

PM

Tris

Seat OH DB

35kg*12 (spotted)

Close grip BP

60kg*3

80kg*8 (spotted)

EZ bar skull cruses

45kg*8 (way too heavy, heaps of assitance)

Press downs S/S OH ext

150lb*8 + 40lb*15

note: just one set per exercise... but heaps of forced reps etc.