Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Tuesday

18/11/08

Seated cable row

180lb*8

225lb*8

250lb*8

275lb*6

DB rows

40kg*8

45kg*8

47.5kg*7

Bent over BB row

100kg*8

120kg*6

140kg*2 no go....

Wide grip behind head lat pull down

120lb - 140lb*8*3

BB shrugs

180kg*10*2

140kg*10

note: very heavy session, fast pace.... was sweeting and breathing like a piggy. training with noland.

[ohjoshua]

Wednesday

19/11/08

Front Squats

20kg*8

40kg*8

50kg*8

60kg*8

Flat Close grip BB BP

50kg*10

60kg*10

70kg*10

80kg*11

JM press

30kg*10*2

20kg*10

Seated Tri Ext

20kg*10

25kg*9

Tri ext (rope)

1 sets*lotsa reps

note: Got the all clear to go back to lower body training! weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

[Flamer]

Good shit bud. Bet it feels like forever!!??

[ohjoshua]

Thursday

20/11/08

JM press

30kg*12,15,15

Tri ext (rope)

36lb*10*3

note: didnt stimulate my tris properly yesterday, So finished off today.

[ohjoshua]

Monday

Flat BB BP

50kg,60kg,70kg,80kg,90kg,80kg,70kg,60kg*10

Dips +Incline BP

Bw*8 + 50kg*8*2

BB press + lat rasies

40kg*8 + 6kg*20

note: Trying to get a weeee bridge of the hips going to get some upward momentum.

[ohjoshua]

Tuesday

AM

Lat pull down (close grip)

100lb*8

120lb*8

140lb*8

120lb*8

100lb*8

DB rows

35kg*10

40kg*10

45kg*10

40kg*10

........ interupted

note: was quite a good session was prymiding the weight but my 3oclock showed up.

[ohjoshua]

Tuesday

PM

A1 Over hand Bent over BB rows

55kg*20*3

A2 Curlz

17.5kg, 15kg, 15kg*12

[ohjoshua]

Wednesday

Front squats

20kg*10

50kg*8

60kg*8*3

SLDL

40kg*12

50kg*12

Standing calf raises

20,30,40,50,40,30kg*10reps

Leg curlz

30lb*12

42lb*8

36lb*8

note: doing some more legs.... trying to be careful not to split my arse. lol

[ohjoshua]

Thursday

27/11/08

Arnold press

12.5kg*8

17.5kg*8

20kg*8

26kg*7 Spotted

17.5kg*8

Close grip BP

50kg*10

60kg*10

70kg*10

80kg*10 spotted

70kg*10

60kg*10

Lat raises

6kg*10

10kg*10

6kg*10*3

................ 2 hour break .................

Seated DB ext

32.5kg*8*2

27.5kg*13

Bench dips

bw*a few

Behind head press

30kg*12,10,8

note: Strength is still pretty similar.

[ohjoshua]

Monday

1/12/08

Flat BB BP

60kg*12

80kg*6

100kg*3

105kg*3

110kg*2

100kg*1,1

100kg*3

60kg*20

Full squats

60kg*8

80kg*3

100kg*2

110kg*1

120kg*1

130kg*1

135kg*1

60kg*16

note: testing 1RM's this is my new strength program.

[ohjoshua]

PM

Military press

50kg*8*3

Cable lat raises + behind head press

(12lb*15 + 30kg*15)*2

Calbe upright rows S/S front raises

(60lb *15 + 30lb*15)*2

FF Reverse seated press

20kg*15

30kg*15 + 20kg*15 + 5pulses

note: just a quick sesh with Jess after work. He is getting big (112kg).

[TheGus]

Strong benching bro! Nice stuff!

[ohjoshua]

Tuesday

Chin-ups

Bw*8*3

Pull-ups

Bw*8 (spotted)....

note: Fck! I think I pulled/strained my right pec. had to stop the work out then... I hope it feels better tomorrow!

[biggurl27]

I'm probably being really thick but what is the difference between a pull up and a chin up? Sorry to hear you have injurred yourself

[laurasaur]

I dunno but I do know I cant do either. Isn't it just a matter of where your hands are positioned? Sorry to hear you hurt yourself dude!

[GreekAdonis]

Pull ups are with palms facing away from you and chin ups are with palms facing you :grin:

[ohjoshua]

People: yeah chin-ups/pull-ups is hand pos.

Wednesday

Full Squats

50kg*8

80kg*5

90kg*3

100kg*3

110kg*3

80kg*10

Leg ext

90lb*16

Full Squats

80kg*8

note: I spoke to the our physio about my 'pec' aparently it is deep to my pec. Intercostal cartilage or something like that. It didnt hurt during the squats, so I will be doing a bit more lower body this week.

[ohjoshua]

4/12/08

DB curlz

15kg*10

17.5kg*10

Incline Curlz (static hold squeezing it into the bench)

15kg*15

25kg*10*4

Cheat Curlz

50kg*10*3

Cable curlz (single arm)

24lb*12

note: just a quickie while im at work. doing calfs and hammies tonight.

[ohjoshua]

Flat BB BP

20kg*12

60kg*10

80kg*3

100kg*3

105kg*5 (spotted)

60kg*20

Full squats

50kg*8

80kg*5

100kg*3*2

note: Before work... ran out of time. would have liked to do more sets of squats.

[ohjoshua]

Friday

PM

Arnold press

15kg*10

20kg*8

26kg*8*2 (spotted)

Lat raises

12.5kg*12*2

10kg*12

Side Press

20kg*12

25kg*12

30kg*12 (spotted)

Uright row

30kg*10

40kg*10

50kg*10*2

Behind/front head press

30kg*12*2

note: A good session after work, training with dion.

[ohjoshua]

Sat

SLDL

50kg*12

60kg*12

80kg*12

Leg curlz

30lb*10

36lb*10

42lb*10 (spotted)

Standing calf raises

30kg*10

40kg*10

50kg*10*2

BB shrugs

140kg*12

180kg*12

220kg*6

140kg*12

note: the 220kg shrugs werent the best form.

Monday

Flat BB BP

60kg*10

70kg*10

80kg*10

90kg*10

100kg*8 (spotted)

Dead lifts

70kg*5

100kg*3

110kg*3

120kg*3

Cleans

40kg*2

50kg*2

60kg*2

70kg*2

80kg*1

note: first time doing cleans and deads in a long time! so didnt got too hard.

[TheGus]

Do you use straps for the shrugs?

[ohjoshua]

Do you use straps for the shrugs?

chalk

[TheGus]

Impressive.

[ohjoshua]

Tuesday

Full squats

50kg*10

60kg*10

80kg*10

90kg*10

Leg press

3plates*10*3

Chin-ups

Bw*8*3

Lat pull down

100lb*10

120lb*10

140lb*10

DB rows

30kg*10

40kg*10

note: Squats were feeling it in the torso and traps... Legs were not feeling much so did a few sets on leg press to take torso out of the equation,.ran out of time on the rows... might do some more after I finish.