Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Seated press DB

15kg*15

17.5kg*10

11kg*15

20kg*10

30kg*10 PB

35kg*10 (spotted)

Lat raises

6 sets

12 - 15 reps

11kg

BB press military

30kg*15

40kg*15

45kg*15

Upright row S/S frontraises

(60lb*10 + 12lb*12)*3

Power shrugs

160kg*8,10,12

note: pretty good shoulders session today : )

[ohjoshua]

Monday

Front Squats

60kg*5*2

80kg*5*10

Leg curlz

36lb*12

42lb*10

36lb*12

Calf raise

10kg*12 + 20kg*12 + 30kg*12 + 20kg*12 + 10kg*12

note: traded a protein shake for a PT to watch the counter while I trained. LOL

[laurasaur]

hahah nice swap

[ohjoshua]

Tuesday

Incline BB BP

60kg*8

80kg*8

80kg*8 (spotted)

100kg*6*2 (spotted)

DB flys

17.5kg*12

22.5kg*12

Cable cross over

24lb*16*2

30lb*20 (cheating)

note: Never do the incline first exercise... felt real heavy!

[ohjoshua]

Wednesday

Lat pulldown

90lb*10

130lb*10

190lb*10

Behind head wide grip lat pulldown

100lb*10*3

T-bar rows

1,2,3,4,5 plates*10

note: good weee back work out... but a bit rushed...

[ohjoshua]

Wednesday

PM

Chin-ups

Bw*8,8,6 .... bah! was suposed to be 3*8 too fat.

Supine row S/S rear raises

(Bw*10 + 6kg*10)*3

Behind head Lat pull down

100lb*10*3

note: actually quite a good quick finisher for back... the supine rows S/S with the rear raises felt great!

[ohjoshua]

Thursday

Front squats

60kg*5

70kg*5

80kg*6*8

SLDL

60kg*10

80kg*12,10,10

note: will try and do calfs tonight if i have time...

[ohjoshua]

PM

Standing calf raise

Bw*20*2

10kg*20

20kg*20*6

Single leg calf raise

Bw*20*3

note: a quick but suprisingly hard calf session... weakling calfs.

[ohjoshua]

Saturday

24/01/09

Flat BB BP

60kg*8

90kg*3

100kg*3

110kg*3

120kg*10 (spotted)

DB flys

15kg*6

20kg*20

Close grip Decline BB BP

60kg*8

80kg*10 (spotted 10th)

90kg*6 (spotted)

DB kickbacks

11kg*12*2

note: good work out today... first time ive done kickbacks... they felt good.

[ohjoshua]

Dead lifts

90kg*5

110kg*5

130kg*5

150kg*5

160kg*5

Lat pull down

100lb*10

150lb*10

200lb*10 PB

Behind head wide grip lat pulldown

100lb*10*3

Cheat Curlz

40kg*10

60kg*10*3

Power shrugs

120kg*8

140kg*8

160kg*8

Squat rows S/S DB rear raises

42lb*10 + 6kg*10

note: good session today... tried to have a week off and failed. lol

[ohjoshua]

Front squats

20kg*8

60kg*8

80kg*2

100kg*10 PB

Militarty press

50kg*2

55kg*11

Push press

70kg*5

80kg*10

note: just doing one work set on all exercises for a while.

[ohjoshua]

Friday

30/01/08

Close grip BP

60kg*8

80kg*8

100kg*7 PB

100kg*6 (spotted)

Skull crushes

25kg*12

35kg*10

45kg*8

Seated DB ext

(10kg*12*2 )(1 arm)

27.5kg*15

note: another weee PB on the close grip.... feeling strong.

[ohjoshua]

Lat pull down

100lb*10

150lb*10

220lb*6 + 160lb*6 + 100lb*6

Seated cable row S/S Rear raises

195lb*12 + 7kg*12

BB curlz

35kg*10

65kg*10*2

DB curlz

15kg*12

note: reasonable training session.

[ohjoshua]

Flat BB BP

60kg*8

80kg*3

110kg*8 PB + 1 spotted

note: just one real set... got a weee PB so pretty happy.

[ohjoshua]

Dead lifts

100kg*3

140kg*1

160kg*9 PB

Military press

60kg*9 PB

note: Another good session.

[ohjoshua]

Monday

BB BP

60kg*8

100kg*1

110kg*9 (9th spotted)

Front squats

20kg*8

60kg*3

80kg*1

110kg*7PB!

note: did a good set of squats. But only the same as last week with the BB BP.... grrr.

[Luigi]

Monday

BB BP

60kg*8

100kg*1

110kg*9 (9th spotted)

hey when you say spotted, does that mean someone going down and up with you each rep or just there in case you fail on a rep ?

[ohjoshua]

Monday

BB BP

60kg*8

100kg*1

110kg*9 (9th spotted)

hey when you say spotted, does that mean someone going down and up with you each rep or just there in case you fail on a rep ?

the later...

Im training to failure at the moment... So I got 8 by myself but spotter touched the bar to get the 9th.

[ohjoshua]

Tuesday

Chin-ups

Bw*13 (101.5kg)

Bent over BB rows

100kg*3

110kg*12

Military press

50kg*2

60kg*10 PB

note: those PB on the militaries were a push!... I lent back a bit so technique was no perfect. :S

[ohjoshua]

Wednesday

11/02/09

Dead lifts

80kg*3

140kg*1

160kg*10 PB!

note: just another rep but it felt easyer then the 9 reps this time last week.

[ohjoshua]

Monday

Flat BB BP

60kg*6

80kg*3

100kg*1

110kg*8

Front squats

60kg*5

80kg*3

110kg*8 PB

note: bah... flag 3 weeks in a row at the same BP... but another PB on the front squats so its not all bad.

[ohjoshua]

Monday

16/02/09

BB BP

60kg*6

Static push

180kg*20 sec

BB BP

100kg*1

130kg*1 PB

note: cool this second work out of the day turned out to be fairly benefical. . The static push made me feel like a weakling... but the 100kg felt sooo light after wards.

[queen]

Hi josh just playing catch up with your journal -- sounds like you are doing great!

[ohjoshua]

Chin-ups

Bw*14 PB

Lat pull down

130lb*10

180lb*10

Behind the head wide grip Lat

100lb*10*3

T-bar rows

3plates*10

5plates*12

Seated Cable row S/S Rear raises

210lb*15 + 6kg*15

Cheat curlz

60kg*10*2

DB curlz

16kg*8 + 13.5kg*8

note: first high volume back work out in a while. felt good.

[ohjoshua]

PM

Lat pull down

100lb*6

static pull LPD

180kg*20sec

Lat pull down

240lb*6 PB

note: left forearm crapped up pretty bad after the static pull... but came right for my heavy set.