Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Tuesday

PM

DB rows

40kg*8

45kg*10

Seated Cable row

180lb*10

210lb*10

Wide grip Bent over BB row

60kg*15*2

note: didnt sleep too well last night so might skip training today.

[ohjoshua]

Thursday

11/12/08

Flat BB BP

60kg*8

80kg*3

90kg*3

100kg*1

105kg*1

110kg*1

115kg*3 (2nd two spotted)

90kg*10

Front squats

60kg*6

70kg*6

80kg*6

90kg*6

note: Strength is boucning back nicely , I feel PB's coming.

[ohjoshua]

Friday

Cleans

40kg*2

60kg*2

74kg*2

82.6kg*2

Standing Arnold press

12.5kg*8

17.5kg*8

22.5kg*8

Lat rasies

10kg*20 + 6kg*20 + 3.5kg*20

Push press

60kg*8

70kg*8

60kg*8

Behind/Front head press S/S Upright row

34kg*20,15,12 + 60lb*15,12,12

note: Str on the shoulders is still pretty average.... I might have to up the frequency on them.

[ohjoshua]

Saturday

Chin S/S Bent over rows S/S DB curlz

(Bw*8 + 50kg + 12 -15kg)*2

Chin-ups

Bw*8-10*3-4

note: jsut at home.

[ohjoshua]

SUnday

Decline BB BP

60kg*8

80kg*3

90kg*1

100kg*1

110kg*1

120kg*1

130kg*1

110kg*5

Military press

40kg*8

50kg*8

40kg*10

Lat raises

10kg*12

Standing Calf raises

30kg*10

40kg*10

50kg*10 + 10 pulses*2

Seated calf raise

25kg*10

note: got the training ich and had to go in for a train.

[ohjoshua]

Front Squats

Bar*15

60kg*8

80kg*3

90kg*3

100kg*3*3

note: front squat feeling strong today.

[ohjoshua]

Monday

PM

Front Squats

40kg*6

80kg*10*3

Note: dang I found reps much harder, it felt like cardio.

[ohjoshua]

Tuesday

Arnold press

12.5kg*8

20kg*6

22.5kg*6

26kg*8 PB

Lat raises S/S Upright row

12.5kg*8*3 + 30kg*8*3

Speed BP

60kg*8

80kg*8

60kg*8

note: finally got the 8 reps with the 26's .

[ohjoshua]

Wednesday

AM

Flat BB BP

60kg*8

80kg*3

90kg*1

100kg*1

110kg*1

120kg*1 PB

60kg*12

PM

Chin-ups

Bw*8,8,6

Seated Cable row

150lb*8

180lb*8

210lb*8

255lb*8

Lat pull down

110lb*8

130lb*8

150lb*8

DB row

30kg*10

40kg*10

46kg*10

High pully rows

30lb*12

36lb*12*2

Standing calf raises

30kg*10

40kg*10

30kg*10

note: good work outs today

[Luigi]

Wednesday

120kg*1 PB

strength going up nicely josh how much you weighing now ?

[ohjoshua]

Cheers, yeah str is just starting to creep up.

101 -102kg

[ohjoshua]

Thursday

AM

Faster Front squats

60kg*3

70kg*3

80kg*3*3

60kg*3

SLDL

40kg*8

60kg*8

74kg*8

60kg*8

note: Good weee workout. fronts were pretty quick... maybe could have been a lil faster.

[ohjoshua]

Thursday

Close grip BB BP

60kg*8

80kg*8

90kg*8 just

80kg*8

Tri DB BP

22.5kg*20

30kg*20

46kg*20*2

Tri Ext

12*3

Cleans

34kg*2

60kg*2

74kg*2

80kg*1

90kg*1

95kg*1

100kg*1

note: close grip and cleans feeling strong!!! weeee

[SoaringSwine]

Are you doing full cleans?

[ohjoshua]

lighter ones >80kg are power cleans...

but as it gets heaver it turns into a full clean.

[SoaringSwine]

lighter ones >80kg are power cleans...

but as it gets heaver it turns into a full clean.

Sweet. I don't have the balls to drop into a squat. It takes practice!

[Small]

Cheers, yeah str is just starting to creep up.

101 -102kg

u watch ure diet/eating clean? or have protien goals etc or just whatever whenever?

[ohjoshua]

u watch ure diet/eating clean? or have protien goals etc or just whatever whenever?

Hmmm

Diet is...

M1: left of burger/ fruit / protein

M2: Protein shake + BCAA drink

WORK OUT 1

M3: 1/2 yum yum noodle + frozen vege + 185g tuna (standard)

M4: standard/ filled rolls (cold meats)

M5: standard

M6: Fast food + ( 2 - 4 burgers / 2 asain dishes)

WORK OUT 2 (possible)

standard meals are replaced by random meals on the weekend.

[ohjoshua]

Friday

19/12/08

Begining of the sneaky set program. It is getting very quite in the gym and the other staff left for holidays. So over the next couple of weeks I am going to be going a set every 10 - 60min while im working.

Concentration curlz

17.5kg*8*8

note: just had the DB at reception... relatively short rests (2 - 3 min)

[Luigi]

Friday

19/12/08

Begining of the sneaky set program. It is getting very quite in the gym and the other staff left for holidays. So over the next couple of weeks I am going to be going a set every 10 - 60min while im working.

Concentration curlz

17.5kg*8*8

note: just had the DB at reception... relatively short rests (2 - 3 min)

its good ay bro lol, you seen that somalian on the gear with mass triceps and gyno ? ima start bulkin again on the 24th cant wait \:D/

[ohjoshua]

Im suprised he told you he was on gear.

But seriously he is prob not... Just drinks too much beer.

[Luigi]

nah he didnt tell me im just guessing ay, hes skinny as , lean/muscle all he ever trains is his arms and his tris look like they been injected with synthol or mass water retention in them its whack ay. plus the gyno i dunno it just seems odd when you see him youll know who im talking about

[ohjoshua]

yeah i know you didnt ask him... was just trying to make a point as there are lots of different people (esp at cc) who have really lean or have big body parts.

Any money our members do hve will be spent on recreational drugs.... lol.

Saturday

Shoulers

quick calfs to finish.

note: Strength was down today, shoulders were nailed from back and tris.

[ohjoshua]

Monday

22/12/08

Front squats

60kg*5*2

80kg*3

90kg*3

100kg*3

105kg*3 PB

90kg*3*3

Weighted leg raises

10*6,10,6kg

Roll-outs

Bw*20,15,12

note: havent done abbs in ages... little bit heavyer on the front squats.

[ohjoshua]

Tuesday

24/12/08

Flat BB BP

60kg*10

80kg*5

100kg*3

105kg*3

110kg*3

120kg*5 (spotted)

Incline BB BP

60kg*8

70kg*8 (Spotted) *2

80kg*8 (spotted)

Decline BB BP

100kg*5

120kg*5 (spotted)

140kg*3 (negatives)

DB Flys

17.5kg*8,12

22kg*8*2

Cable cross overs

24lb*15*5 (short rest)

Standing calf raises

20kg*20

30kg*20

40kg*20

note: bb style training session, short rest etc