Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

forgot to type up my last session.

but did

100kg*8 on BP

and 140kg*6 on Squats

and 180kg*1 on DL

Wednesday

BP

60kg*8

80kg*10

100kg*3*3

Chin-ups

bw*6

Clapping pull-ups

bw*6*3

Note: try and get in again on Saturday.

[ohjoshua]

Flat bb bp

60kg*8

80kg*8

100kg*2

105kg*2

110kg*2

115kg*2

100kg*2

Squats

60kg*8

80kg*4

90kg*2

110kg*2

120kg*2

130kg*2

140kg*1

150kg*1

160kg*1

170kg*1

Clapping pull-ups

bw*6-8*3

clean and jerk

50kg*2

60kg*2

70kg*2

80kg*2

Note: I attempted to push fast on bench. the reps at 100kg felt great.

squat I was happy with 170kg that is getting back up there.

Enjoying the clapping pull-ups and was good to do some clean and jerks, felt very light.

[Luigi]

hey bro long time no see, where you at these days ?

[ohjoshua]

hey bro long time no see, where you at these days ?

Im up in Auckland these days. Studying full time and working for vodafone.

how bout you? still training?

Tuesday

11/10/11

Flat bb bp

60kg*8

80kg*6

100kg*2

105kg*2

110kg*2

115kg*2

Squats

box squats

up to 140kg*2

Deadlifts

up to 160kg*3

clapping pull-ups

bw*8*2

Wednesday

flat bb bp

60kg*8

80kg*8

90kg*6

100kg*8

Squats

80kg*10

Jerks

up to

100kg*1

clapping chin-ups

bw*8*2

[ohjoshua]

Saturday

flat bb bp

60kg*8

80kg*8

90kg*6

100kg*2

110kg*2

117.5kg*2

Squats

60kh*8

80kg*8

110kg*8

90kg*12

Clapping pull-ups

bw*8*2

Military press

30kg*10

35kg*10

40kg*10

Snatches

40kg*2

50kg*2

60kg*2

70kg*2

[ohjoshua]

Flat BB BP

60kg*8

80kg*8

90kg*6

100kg*3

110kg*3

115kg*3

Clapping chin-ups

bw*8*2

Clean + Jerk

50kg*2

60kg*2

70kg*2

80kg*2

90kg*1

95kg*1*2

100kg*1

Rowing

200m*30.4sec

200m*30.6sec

Beat the gym record of 32sec

[ohjoshua]

Last work out,

highlights,

BP

100kg*10 (best since got back into training)

Squats

140kg*3

Jerks

105kg*1

military press

60kg*5*2 (i havent done any of these since ive been back)

[ohjoshua]

Bench press

60kg*8

80kg*8

90kg*3

100kg*2

110kg*2

120kg*2

Squats

60kg*8

90kg*8

110kg*2

130kg*2

150kg*2

160kg*2

Hang man (holding a chin-up position)

45sec

Clapping chin-ups

bw*6,8

Snatches

40kg*2

50kg*2

60kg*2

70kg*1

75kg*1

Note: happy with my first rep at 120kg on the bench press, it poped up real fast ;D. I would like to do an 80kg snatch next time.

[ohjoshua]

Bench press

60kg*8

80kg*5

90kg*3

100kg*3

110kg*5

120kg*3

BB rows

80kg*10

100kg*6

Dead lifts

70kg*8

110kg*3

150kg*1

170kg*1

190kg*1

Chin-ups

bw*10*2

note:very happy with improvements on bp and dead lifts

My last session i struggled with 2*120 today I got 3. I enjoy making up lost group, progress is faster .

I was toying with the idea of uping the eating a bit so I can put back on a bit more weight. I think it would be cool to get to 110kg before im 30 (currently 26 2 97kg).

I will need to get more serious with my training obviously.

[ohjoshua]

Saturday 19/11/2011

Flat BB BP

60kg*8

80kg*8

90kg*3

100kg*2

110kg*2

115kg*5

Squats

60kg*8

90kg*5

100kg*2

110kg*2

120kg*2

130kg*2

140kg*2

150kg*2

160kg*4

A1 Snatches

40kg*3

50kg*3

60kg*2

70kg*2

75kg*1

80kg*0,1

A2 Clapping chin-ups

bw*8*3

Note: happy again 115kg*5 was pretty strong. also happy with 160*4 on squats. I missed one snatch but 80kg is getting back up there.

[ohjoshua]

Wednesday

23/11/11

Flat BB BP

60kg*8

80Kg*8

90kg*3

100kg*2

110kg*1

115kg*1

120kg*1

125kg*1

130kg*1

BB rows

80kg*8

90kg*5

Front squats

20kg*10

60kg*8

80kg*6

90kg*3

100kg*2

Clapping chin-ups

bw*5*2 + 3 regular chins

Seated cable rows

72.5kg*10*3

calf raises*10*2

Note: I did a new (1RM) for my come back... lol. It was quite hard and not very satisfiying doing stuggling to get well below all time PB... I guess this is what you get for not training for so long

front squats were hard.... lol first time for them in agies.... I will do a speed/reps day next session.

[ohjoshua]

Saturday 10/11/12

A1 BP A2 BB rows

60kg*10

80kg*8

90kg*6

100kg*4

110kg*2

Squats

60kg*8

90kg*8

110kg*8

Sup curlz s/S arnold press

20kg*8

Push press

20kg*12

Note: goood to get to the gym

[Mike Zero]

200m*30.4sec

200m*30.6sec

That's rapid. I can do 250 in a hair under 40s, so that would be around 32-33 for 200. 30.4 is quick!

[ohjoshua]

200m*30.4sec

200m*30.6sec

That's rapid. I can do 250 in a hair under 40s, so that would be around 32-33 for 200. 30.4 is quick!

Thanks mate,

Im built for rowing not weights. the gym record was at 32. something, so you would have been right up there.

Thursday

15/12/2011

A1 BP A2 bent over bb row

60kg*10

80kg*10

90kg*8

100kg*6

110kg*5

Squats

60kg*5

100kg*5

120kg*5

140kg*5

Curlz

40gk*10

military

40kg*12

Note: that is all... im still not getting into the gym enough to make any serious progress. BP and squats felt good as I had short rest between sets.

[Laver]

Sup OJ, trainings looking good mate just popping by. You have no idea how exciting it is for me to think at some point in the next few months I MIGHT be able to out squat you :twisted:

[ohjoshua]

Sup OJ, trainings looking good mate just popping by. You have no idea how exciting it is for me to think at some point in the next few months I MIGHT be able to out squat you :twisted:

good stuff bro , but you will never be able to out lift me on any exercise... just impossible

I am have only got weaker over the last year lol.

Btw training is not looking good, im lucky to make it in once per week.

any way.

Sunday

20/12/2011

A1 bench press A2 bent over bb rows

60kg*10

80kg*10

100kg*6

110kg*5

Snatches

50kg*2

60kg*4,2

Box jumps

stand,

stand+25kg plate*3

standt+2*25kgp*3

stand +2*25+20kgplate*3

stand+2*25,2*20p*3

stand+2*25,2*20p,10kgp*2

stand+2*25,2*20,2*10 *0,0,1

Note: box jump was very high, I shud measure.

[ohjoshua]

Tuesday

20/12/2011

bench press

60kg*10

80kg*6

100kg*6

110kg*7 (failed the 8th)

Squats

60kg*6

90kg*6

110kg*3

120kg*2

130kg*2

140kg*2

150kg*2

160kg*2

170kg*2

clapping chin ups.

bw*8*2

chin-ups

bw*8

Depth jumps

2s and 3s up to a single at 38inches or 118.5cm (pretty high).

Note: happy with every thing today. Apart from missing the 8th rep of bench, thought i would get it.

[ohjoshua]

29/12/2011

Squats

60kg*8

100kg*8*2

120kg*8

A1 Flat BB BP A2 bent over bb rows

60kg*8

80kg*8

90kg*6

100kg*6

110kg*2

B1 BB curlz B2 BB press

20kg*10

30kg*10

40kg*10

Deadlifts

70kg*2

110kg*2

150kg*2

180kg*2

Note: felt strong on deads and squats also felt good.

[Laver]

Nice work just casually hitting a double at 170kg squat... which is my max.... dick.... lol

[ohjoshua]

Laver: remember my all time max is like 205kg... so 170 is bad

04/01/11

A1 Bench press A2 bent over rows

60kg*10

80kg*8

90kg*6

100kg*6

110kg*3

120kg*3

110kg*3

Box Squats

60kg*10

100kg*3

120kg*3

130kg*3

Clapping chin-ups

bw*8*2

bw*5

Deadlifts

70kg*3

100kg*3

150kg*1

170kg*1

190kg*1 (failed second)

Note: not happy with failing DL... Need to train more frequently... or get used to being not happy with lifts :*(

[Laver]

Laver: remember my all time max is like 205kg... so 170 is bad

Oh you made it to 200+ in the end? Nice work, remind me how heavy you are again?

Still, you getting stronger again, and fast! only 10% of 1Rm Squat I imagine.

[ohjoshua]

Laver: remember my all time max is like 205kg... so 170 is bad

Oh you made it to 200+ in the end? Nice work, remind me how heavy you are again?

Still, you getting stronger again, and fast! only 10% of 1Rm Squat I imagine.

yeah, im pretty heavy about 98kg.

im quite fat the the moment but about a year ago i was similar weight carry more muscle.

[ohjoshua]

A1 Bench press A2 Bent over bb row

60kg*8

80kg*8

90kg*8

95kg*8

B1 squats

60kg*8

100kg*8*3

B2 leg raises

bw*8*4

Curl press

18kg*8*3

rowing

3min

[ohjoshua]

09/02/12

A1 Bench press

60kg*8

80kg*8

90kg*8

100kg*10

B2 Bent over bb row

60kg*8

80kg*8

90kg*8

100kg*10

Squats

60kg*8

100kg*8

120kg*8

curl press

22kg*8

[ohjoshua]

A1 Bench press + A2 Bent over bb row

60kg*8

80kg*8

90kg*3

100kg*3

110kg*2

115kg*2,2,3

Squats

60kg*8

100kg*5

120kg*5

140kg*5

160kg*2

fail clapping Chin-ups

bw*8*2

Push press

50kg*8

70kg*8

Calf raises

50kg*20

Note: had the bar with no grip on it for bench and rows.... sucked! could have gone a lot heaver... but hands kept slipping out ward. Felt strong on the squats though