Ohjoshua's Intense city, lets ramp it up.

[steak]

Good work on the PB bro..oh and those jerks last week :clap:

[thatwaslight]

looking strong bro nice work 8)

[ohjoshua]

Cheers fellas I wanted 5kg though... not too happy with the squat. I will try the squat again late this week or next week. Deads to come

Wednesday

Squats

60kg*5

100kg*5

140kg*8

160kg*2

180kg*1

DB calf raises

22.5kg*12*5

Note: I want to do deadlifts, bent over rows and leg curlz tomorrow.

[ohjoshua]

Thursday

deadlifts

140kg*3

160kg*3

180kg*1

200kg*1

210kg*1

220kg*1

230kg*0

Note: waaaaaaaaaaaaaaa

[steak]

bugger! stick at it bro..it'll come up :twisted:

[ohjoshua]

Sat

Dips

bw*20

12kg*10

22kg*10

SLDL

32.5kg*10

40kg*10*4

Monday

A1 bench press

60kg*8

80kg*8

100kg*8*3

B1 Bent over bb rows

80kg*8

100kg*8*3

A2 Military press

40kg*6

50kg*6

60kg*6

B2 BB Curlz

40kg*6

50kg*6

60kg*6

chin-ups/pull-ups

bw*8*5

[ohjoshua]

Tuesday

Front squats

70kg*6

80kg*6

90kg*6

100kg*6

Note: havent done fronts for ages 100 felt pretty hard.

Wednesday

A1 DB BP

30kg*8

40kg*8*3

A2 bent over DB row

30kg*8

40kg*8*3

note: DB's feeling a bit better on the last set.

[ohjoshua]

Wednesday

Seated DB press

22.5kg*10

27.5kg*10

30kg*8

Chin-ups

bw*10,8,12

DB shrugs

35kg*12*3

Note: need to do some more legs.... maybe some lunges.

[Phedder]

Nice weights mate. What are pull up transfers?

[ohjoshua]

Nice weights mate. What are pull up transfers?

Start with hands pronated and pull your body up explosively. At the top of the movement let go of both hands as your hands and grab the bar with a supinated grip at arms length.

kinda like a clapping pull-up but u change from a chin-up to a pull up each rep.

[ohjoshua]

Thursday AM

Squats

60kg*10

80kg*8

100kg*8

140kg*3

[ohjoshua]

Thrusday

PM

chin-ups

8,10

Pull-ups

8

Friday

Flat BB BP

60kg*8

80kg*3

100kg*3

110kg*2

120kg*2

130kg*2

Pendlay rows

60kg*8

70kg*8*3

squats

80kg*3

110kg*3

130kg*8,10

leg curlz

42lb*10*2

calf raises

20kg*12,8

40kg*8

Saturday

chin-ups (horrible form)

bw*18,15

dips

bw*12

22.5kg*10

[ohjoshua]

Squats

60kg*8

100kg*8

120kg*2

140kg*10 PB

160kg*6 PB

Chin-ups

bw*6

15kg*6*2

clapping pull-ups

bw*8*3

BB BP

60kg*8

80kg*3

100kg*10

120kg*6

60kg*20

Bent over bb row

60kg*8

100kg*10

120kg*8

60kg*20

Military press

42kg*6

52kg*6

62kg*6

42kg*15

Jerks

60kg*2

82kg*1

100kg*1

110kg*1

115kg*1

Note: good long session there. Got through most of the big movements.

[Laver]

Havent check out yer journal in a while, nice squats man! Saw a 192.5 x3x3 or something, impressive stuff!

That'll be 200 raw easy, did you beat Dave H in the end??

Nice rack jerks and snatches too!

[ohjoshua]

Havent check out yer journal in a while, nice squats man! Saw a 192.5 x3x3 or something, impressive stuff!

That'll be 200 raw easy, did you beat Dave H in the end??

Nice rack jerks and snatches too!

hey mate, good to have u back?

yeah i did a 120kg clean as well. I think im good for 125 - 130kg with some practice.

Any way viewers for the first time in a couple of years I have not posted a couple of workouts.....

Here is kinda what ive been doing, just moved country so no gym yet!!!

[ohjoshua]

28/10/10

deadlifts

100kg*5

140kg*3*3

190kg*2*3

140kg*1

Cleans

60kg*1

80kg*1

90kg*1

100kg*1

110kg*1

115kg*1

120kg*1PB

leg curlz

calf raises

30/10/10

push-ups

bw*50

hand stand push-ups

bw*10*2

3/11/10

pull-ups

bw*8*3

A1 dips

bw*12*3

A2 supine rows

bw*12*3

Hand stand push-ups

bw*10,8

Lunges

gf on shoulders (50kg)*20*2

5/11/10

push-ups

bw*50

chin-ups

bw*10*2

single leg squats

bw*15*2

note: not too far off, I have a job interview tomorrow. If i get it training is back to normal.

[steak]

Where abouts in Oz did you end up bro? You still going to pursue PL?

[ohjoshua]

Where abouts in Oz did you end up bro? You still going to pursue PL?

Hey mate,

Im in Brisbane... I had a job interview today and ive got another tomorrow.

I will wait and see if the gym i work out is sutiable for my needs. If its not I will sign up else where.

Shit I miss proper training!!!

Monday

Took part in the boot camp session to see if I want to run the sessions.

burpees*35

running

tummy-back up*35

running

push-ups*35

lots of running

squats*100

f*ck that! almost threw up.

Just over 20min of hell

[ohjoshua]

I am doing furniture moving until next years uni. I have enrolled.

I have been doing lots of chin-ups / dips / handstand push ups leading up to my work. Had to stop training for first week of work (body needed rest)

looking at signing up at a powerlifting gym on my next day off.

[ohjoshua]

Back on track???

I went to my first proper gym session in aussy. (first gym traning session in6 weeks?)

Squats

60kg*5

100kg*3

120k*3

140kg*3

160kg*1

Flat BB BP

60kg*5

80kg*3

100kg*3

110kg*3

120kg*1

Snatches

40kg*3

50kg*1

60kg*1

70kg*1

A1 Military press

40kg*3

50kg*3

60kg*3

70kg*1

75kg*1

Pendlay rows

40kg*8

60kg*6

70kg*6

85kg*6

close grip bench press

55kg*6

75kg*6*3

note: felt REAL good to be back in a proper gym!!!!!! im going back tomorrow to sign up.

[drizzt]

Nice start bro looking forward to seeing the journal going again :nod:

[ohjoshua]

Nice start bro looking forward to seeing the journal going again :nod:

Cheers bro

Thursday

9/12/10

Squats

70kg*5

100kg*3*5

Bench press

60kg*5

70kg*3

80kg*3

90kg*3*3

bent over bb rows

90kg*8*3

Military press

50kg*5

60kg*3

70kg*3*3

Chin-ups

bw*8*3

Calf raises

60kg*8*3

Sunday

12/12/10

Hand stand push ups (8/10 strict)

bw*6*3

pull-ups

bw*8*3

Dips

bw*15

10kg*15*2

supine rows

bw*15*2 (legs bent)

bw*12 legs straight

Note: on thursday I went to a powerlifting gym had some really strong guys there! $400 for the year and you get a key... im sold.

Legs were really sore from squats! and suprised how strong my militarys are?!@!

[ohjoshua]

Monday

13/12/10

Squats

70kg*3

100kg*5*5

Bench

70kg*3

85kg*5*5

Good morning squats

70kg*8*3

Leg raises

bw*10,8,8

DB calf raises

32kg*10*3

Note: planning to build up bench and squat to 10*10 with same weight. Then do a powerlifting program.

[ohjoshua]

sunday

19/12/10

Squats

70kg*3

100kg*6*6

BP

70kg*3

85kg*6*6

CHIN-UPS

bw*3

15kg*3*3

bw*8

Military press

50kg*5

60kg*3*3

Note: first training session in 6 days :S. I will be doing 5*5 next session.

[ohjoshua]

Tuesday

squat

100kg*5*5

bench

85kg*5*5

Bent over rows

85kg*8*2

115kg*8

BB curlz

60kg*8*3

Leg curlz

33kg*8*3

Standing calf raises

36kg*8*3

note: squats were suprisingly hard... still trying to get the technique right.