Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Monday

30/03/09

AM

Deadlifts

80kg*5

120kg*3

140kg*2

160kg*1

180kg*1*3

120kg*5

Chin-ups

Bw*12

Seated cable row S/S rear raises

195lb*20 + 6kg*15

Wide grip behind head lat pull down

100lb*10*3

Weighted chins + 10 sec stretch.

Bw+25kg*3

Sissor curlz

*10,8

Preacher curlz

25kg*12,10,8

running

@speed11 for 15min

PM

Chin-ups

Bw*12

DB rows

32*10

Supine rows

Bw*10

Cheat lat pull downs

150lb*15

Weighted leg raises S/S cable crunches

10kg*10,8,8 + 72lb*15,12,10

note:

[ohjoshua]

Wednesday

Power cleans + pulls

64kg*1-3*5

72.6kg*1-3*5

87.6kg*1

Clean + jerk

72.6kg*3*3

Running

@speed 11.5 for 10min

note:

[ohjoshua]

Thursday

2/04/09

Squats

100kg*5*10

Running

@speed11.5 for 12min.

note: squating 3 - 4*pw.

[ohjoshua]

Oh and...

Tuesday

AM

Squats

80kg*10*10

Running

10min@speed 11.5

PM

SLDL

50kg*10

70kg*10*2

Leg curlz

10*3

Standing calf raises

10*20,30,40,50,60,50,40,30,20 (kg)

[ohjoshua]

Friday

Snatches

42.6kg*3*5

47.6kg*3*5

50kg*3*3

55kg*3

50kg*3*5

Seated DB press

20kg*15*3

Dips

Bw*8

1C*8

2C*8

Incline BB BP

50kg*8

60kg*8

70kg*8 (2 reps spotted)

Behind the head BB pulses

40kg*10,12,15

DB BP

30kg*7 .... found this really hard

Lat raises

11kg*15,12,10

Incline push ups

Bw*9,8,7

note: getting too week at the end... session was prob a bit too long.

[ohjoshua]

Saturday

4/4/09

Squats

112.5kg*3*10

Leg raises + roll-outs

*12,10,8 + 12,10,8

Cable crunches

72lb*12

Rowing

2km took 9.17 (first time so quite slow)

note: back to high reps for squats on Tuesday.

[Luigi]

roll on high reps :rockout:

[ohjoshua]

roll on high reps :rockout:

high reps suck a fatty.

but I am trying to cut up at the moment... doing cardio and my high reps day is tomorrow.

85kg*10*10

Monday

6/4/09

AM

Chin-ups full stretch and range of motion.

Bw*12,8,7,6,5,4,5,3 = 50

Cheat curlz S/S preacher curlz

(50kg*10 + 25kg*12)*3

PM

DB rows

30kg*8

41kg*8

32kg*15

Bent over BB rows

100kg*10*2

Wide grip behind head lat pull down

100lb*10*2

Seated cable row S/S rear raises

150lb*12 + 6kg*15

preacher curlz

25kg*12*3

Running

Speed 11 for 10min

Note: ran in bare feet on the tread mill tonight... bad idea. weight this morning is 96.1kg .... 95kg is target so almost there... but I dunno if im going to be lean enough at 95kg might have to keep going lower.

[Luigi]

sorry must of missed it, why are you trying to get down to 95kg ?

[ohjoshua]

sorry must of missed it, why are you trying to get down to 95kg ?

I dont think I even wrote it in my journal... Decided a couple of weeks ago...

Because I want to have abbs.

and I havent done a cut for the last couple of years (ever) so thought it would be fun.

Squats

85kg*10*10

Running

@speed 11 for 15min

Decline sit-ups

bw*20

10kg*20

15kg*20

20kg*20

Cable cruch

78*12

72*12*2

Rowing

2km in 8.05

[ohjoshua]

Wednesday

Snatches

40kg*3

50kg*3*10

Military press

42.5kg*8

45kg*8

47.5kg*8

50kg*5

52.5kg*5

55kg*3

57.5kg*3

60kg*3

then the reverse back down

Rack lifts

140kg*3

220kg*3

260kg*3

300kg*1

340kg*1

360kg*1

Rowing

2km in 7:52 .... 2 min cool down.

note: a lil bit quicker on the rowing... but man do my legs and hate to say it... arse burn. dont even breath too heavy.

[ohjoshua]

Wednesday

PM

SLDL

60kg*10

90kg*10

Standing Calf raises

20kg*10

30kg*10

40kg*10

50kg*10

60kg*10

and same back down.

Leg curlz

42lb*10*2

36lb*12

Thrusday

Squats

105kg*5*10

Incline crunches

(8*5kg + 8*3kg + 8*bw)*2

Roll-outs

Bw*12*3

Running

for 10min @ speed 11.5

note: those incline dropsets for the abbs burn like crazy!

[ohjoshua]

Friday

Close grip BB BP

60kg*6

80kg*6

90kg*6

100kg*6 (2 spotted)

90kg*6

80kg*6

60kg*18

A1 Lat raises

11kg*12*3

B2 Reverse grip Dips

Bw*6

10kg*6

20kg*6

Bw*15

Skull Crushes + Close grip pulses

(25kg*12 + 25kg*15)*3

Upright rows + Behind head pulses

20kg*15 20kg*15

Tuesday

Squats

117.5kg*3*10

Rowing

2km in 7.39min

Running.

2km in 9.42min

Preacher Curlz

25kg*12

30kg*12

35kg*10

30kg*10

25kg*12

Inlcine DB curlz

12.5kg*12*3

Cheat Curlz

50kg*10,10,12

note: had another minor hernia while doing my cleans.... FFS

[Cliq]

good work

hope that hernia doesnt give you trouble...

[ohjoshua]

Thnx Cliq, Second herina in the past couple of months. Same spot same exercise etc...

So might have to go get it checked out by a specialist...

Wednesday

Rowing

2km in 7:36

Running

speed 10.5 for 4min + speed 12.5 for 3 min + speed 10.5 for 2 min.

Rowing

2km in 8:00

note: feeling a lil better today... I think I will be right to keep doing weights as long as I keep my belt on.

[Cliq]

Thnx Cliq, Second herina in the past couple of months. Same spot same exercise etc...

So might have to go get it checked out by a specialist...

Wednesday

Rowing

2km in 7:36

Running

speed 10.5 for 4min + speed 12.5 for 3 min + speed 10.5 for 2 min.

Rowing

2km in 8:00

note: feeling a lil better today... I think I will be right to keep doing weights as long as I keep my belt on.

sounds like a plan - take no chances with injuries... further down the track they will end up being much worse if not properly treated now.

[ohjoshua]

Thursday

Rowing

2km in 7:24 PB

Running

6min @speed 10.5 + 2min @speed 12.5 + 3 min @ speed 10.5 + 1 min @ spped 12.5

Note: going to doc tomorrow for hernia... is stil poping out...

[ohjoshua]

PM

Leg curlz

36lb*12

42lb*12*2

Toe touches*10*3

Standing calf raises

20kg*12

30kg*12*2

Rowing

1km in 3:22 almost died... was already breathing when I went for my sprint.

[ohjoshua]

Friday

1 hour + kayaking... dunno distance

note: Went to the doc about the hernia and he couldnt get it back in... He said if I cant push it back in myself then I am gonna need surgery. Apartly it doesnt matter how strong my abbs are because it is coming between them.

[ohjoshua]

Saturday

Close grip BP

JM press

Upright -wall dips

OH Tri ext

Lat raises

Upright rows

Seated DB press

Monday

Bulgerian squats

50kg*8,8,12

Single leg SLDL

50kg*8*3

Single leg hack squats

Bw*8*2

Bw*20 (2 legs)

Rowing

2km in 7:30

note: chest tonight with medium sized D... hernia is still out so dunno how it will go. :cry:

[Cliq]

nice training.. what height are the rack's done from?

been to the doc about that hernia?

[ohjoshua]

Tuesday

Cliq- Rack lifts are done 2in off lock out. (so i can use a nice heavy weight)

Went to doc about hernia and he said it is most likely going to require surgery at some stage but just wear my belt and try and let it come right.

AM

Running

2min @ speed 10.4 8 min @ speed 12.2 + 2 min @ speed 14

Hammer Curlz S/S Tight curlz

16kg*10 + 10kg*10

20kg*10 + 10kg*10*2

Cheat Curlz S/S Preacher curlz

(50kg*10 + 25kg*12)*3

Rowing

2 km in 7:30

Standing calf raises

20kg,30kg,40kg,50kg,60kg,50kg,40kg,30kg,20kg*10

[ohjoshua]

Tuesday

PM

45 degree incline DB BP

15kg*15*2

20kg*10

34kg*10

38.5kg*10 (spotted)

Flat BB BP

60kg*6

80kg*6

100kg*6*2

DB flys

20kg*12

22kg*12

decline BB BP

60kg*20,25

Note: training with medium sized D... his mate didnt show so I didnt have to compete.

[ohjoshua]

Wednesday

22/04/09

Running

3min @ speed 10.5 + 3 min @ speed 12.2 + 2 min @ speed + 3 min @ speed 10.5.

Chin-ups

Bw*8

1C*8

Bw*8

Seated Cable row

210lb*12*3

Wide grip Behind the head LPD S/S rear raises

(100lb*10 + 7kg*10)*3

note: quite a good session.. hernia has almost fully gone back in! : )

[SoaringSwine]

Good news about the hernia. What are your goals at the moment?