Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

thursday

25/09/08

Went to doctor today about my tail bone.... bad news. cant work/train.

am gonna need sugery.

:cry:

[Laver]

OH no!

That's terrible dude!

Poor bastard,

Hope you get through it ok, I know how crap it is not being able to train

[Luigi]

thursday

25/09/08

Went to doctor today about my tail bone.... bad news. cant work/train.

am gonna need sugery.

:cry:

ahh bummer man hopefully itll fix it for good though ?

[biggurl27]

Yikes that is not good at all sorry to hear that. Hope its soon and you have a good recovery

[ohjoshua]

I am back home now...

Cheers, Lugi, Laver, biggirl

A nurse comes around daily to change bandages.

1 in 3 chance of it happing again :?

no squats for a while....

[TheGus]

How you going man? Any updates? Hows the tail bone?

[ohjoshua]

back at work as of yesterday...

will start doing some light upper body next week...

At least a few more weeks for squats...

[ohjoshua]

Wednesday

did some as gym was closing.

DB curlz

15kg*12

BB curlz

30kg*12-15

Tri ext

25kg*12

note: my bis are a wee bit sore today after two little sets. ha ha

[ohjoshua]

Thursday

23/10/08

Military press

20kg*15

42.6kg*12*2

Lat raises

5kg*15

note: second work out back. feels good!

[ohjoshua]

Tuesday

28/10/08

Flat BB BP

50kg*12

80kg*12

90kg*12

Chin-ups

bw*6

bw*10 (assited)

note: getting back into the training with high reps... dont think i have ever done 12 at 90 before.... so im not too much weaker after my time off.

[ohjoshua]

Wednesday

29/10/08

Standing arnold press

12.5kg*12

15kg*12

17.5kg*12

Upright rows

30kg*15*3

Lat raises

6kg*15*3

DB shrugs

30kg*12

40kg*12

note: I have deciided to cut for summer.... cant start doing cardio for a few weeks... but getting the diet down now.

[Luigi]

12 at 90 for the bench, good effort !

[ohjoshua]

Monday

3/11/08

Flat BB BP

50kg*8

80kg*10

100kg*10 (assited)

Close grip BP

70kg*10

40kg*30

Press downs

stack*12

Cable rows

36*10

42*10

Pull-ups

Bw*10 assited

note: 100 felt alot heavyer then 90 :S.... definately getting more into the bb training at the moment. Stil all upper body for a few more weeks.

[ohjoshua]

Tuesday

4/11/08

Prone Row

25kg*10*3

Lat pull down

100lb*10*3

Rear raises

3.5kg*20

note: working with reasonably light weights working on form.... dont want my arms doing all the work.

[ohjoshua]

Wednesday

5/11/08

Leg Curlz

30lb*12

36lb*12*2

Standing calf raises

20kg*10

30kg*10*2

Thursday

6/11/08

Close grip Bench press

60kg*10

80kg*10*2

Behind head press

40kg*8,10 (10 assited)

Lat raises

10kg*8*2 + TP negs

note: First time back into some legs.... nice and easy.

[ohjoshua]

Monday

10/11/08

Flat BB BP

50kg*10

80kg*10

95kg*8

80kg*10

Dips

Bw*8*3

Upright row + Lat raises + Upright row

30kg*12 + 6kg*20 + 30kg*8

Arnold press

13.5kg*12 + 10kg*6

note: Strength is still down a bit

[ohjoshua]

Wednesday

12/11/08

Lat pull down

90lb*12

120lb*12

140lb*8

Incline DB row

30kg*12*2

Supine rows

Bw*15 -legs bent

Bw*12 -legs straight

Cable rows

36lb*12

42lb*12

Prone Row

30kg*4

10kg*10

note: Still trying to stay a bit lighter on my back workouts, trying to not let my arms take over.

[ohjoshua]

Tuesday

DB Curlz

15kg*12*3

Preacher curlz

15kg*20

25kg*20*2

Behind Head Pulses + Lat raises

(25kg*20 + 6kg*15)*3

note: just a keep jam after work

[Flamer]

OhJoshua - what kinda freaky universe are you in? Mon, Tues Wed in mine. Yours seems to have an interested order? Mon, Wed, Tues?

[Luigi]

OhJoshua - what kinda freaky universe are you in? Mon, Tues Wed in mine. Yours seems to have an interested order? Mon, Wed, Tues?

hahaha too much weed

[ohjoshua]

I forgot to type up tuesdays... lol

Lugi, no such thing as too much mate!!! :pfft:

[Flamer]

LOL - you Christchurch boys are shockin!!!

[ohjoshua]

Wednesday

PM

12/11/08

Bench pulls

55kg*12*3

DB curlz

15kg*12*3

BB curlz

20kg*20

note: just a wee blast at the end.

[ohjoshua]

Thursday

Leg curlz

Standing Leg curlz

Standing calf raises

17/11/08

Monday

Flat BB BP

60kg*8

90kg*10

60kg*24

DB flys

15kg*15

Dips

Bw*8

Arnold press + Lat raises

15kg*8 + 6kg*15

Behind head BB

30kg*12 + 20kg*12

Press downs

Upright row S/S Front raises

....

Note: dunno why I was weaker on the bench... maybe I should warm up more.... the rest of the work out was fast pace.... light weight.

all done in 40min

[ohjoshua]

Mon

PM

BB Bench

90kg*10

bench Lat raises

10kg*8

Side Press

20kg*10,12

military slides

30kg*15

Lat raises

6kg*15

note: side press is a shoulder exercise lying sidewards on the bench and pressing the weight. (similar to a BP but for your shoulders). It felt realy good in the Lat head of delt, But stabiliy is an issue. I would not recommend using a heavy weight for this exercise.

any one herd of or done these before?