Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Friday 09/11/12

squats

60kg*5

100kg*3

140kg*3

180kg*1

200kg*1 (beltless)

Bench + bb rows

60kg*8

80kg*5

100kg*3

120kg*1

140kg*1

Deadlifts

110kg*3

150kg*2

180kg*2

200kg*1 ouch

Note: mang... that is why you dont do heavy beltless squats, then beltless deads in same session... hurt my back... waaaaa.

[ohjoshua]

Bench press

60kg*5

80kg*5

100kg*8*3

Supported DB rows

24kg*8

30kg*8*3

Squats

60kg*5

80kg*3

100kg*3

120kg*1

140kg*12

Note: back was a little nigglily when warming up. but borrowed a belt for the 140kg set and it felt great... but got out of breath lolz.

[ohjoshua]

tuesday 20/11/12

Bench and rows

warm up

110kg*8

120kg*3

Squats

warm up

180kg*1

160kg*3

miltary press

warmp up

60kg*5

70kg*3

Leg curlz

10*3

db lat raies

8*2

Note: ready to do some serious stuff next session

[ohjoshua]

Friday 23/11/12

Bench press + bb rows

60kg*8

80kg*5

100kg*5

110kg*2

120kg*2

130kg*1*3 + 2*3 for bb rows

Squats

60kg*5

100kg*2

140kg*2

160kg*2

180kg*2

190kg*2

Miltary press + Chin ups

40kg*8 + bw*6

50kg*5 + bw*6

60kg*6 + bw*6

Leg press calf raises

80kg*10*3

DB curlz + lat raises

12kg*10*3

Note: Squatting felt good today .... last rep at 130kg also felt good. two training sessions this week

[hjp]

Solid squat PB back there bro! Nice!

That 200 beltless is also a good effort man

[ohjoshua]

Solid squat PB back there bro! Nice!

That 200 beltless is also a good effort man

Hey hjp, fanks. squat has been going good considering such low frequency training.

Tuesday

27/11/12

Bench press

60kg*8

80kg*5

100kg*5

110kg*5

120kg*2

130kg*3

Squats

60kg*5

100kg*3

140kg*3

160kg*2

180kg*1,1

190kg*3 (belt on)

bb curlz

50kg*12*2

leg press calf raises

80kg*12*2

bw leg raises

bw*10*2

db lat raises

12*12*2

Note: most reps at 190kg was good. wanted more reps on bench... its not happening atm.

[ohjoshua]

Friday 30/11/12

Bench press + bb bent over rows

60kg*8

80kg*5

100KG*3

110kg*3

120kg*3*3

Squats

60kg*5

100kg*3

140kg*3

160kg*3

Miltary press + chins ups

50kg*5 + bw*6

60kg*8 + bw*6

50kg*5

Leg press

120kg*10

200kg*10

Calf rasies

120kg*10*2

Note: two times again this week gonna have to change the name in the title lolz. military presses are starting to come along nicely now I have more training frequency and I can do them more then once per month.

also... must note im still doing some chin-ups at home. bw is about 107kg atm so only getting out 12 reps.

[ohjoshua]

Wednesday

bench press

up to

135kg*2

Squats

up to

180kg*1*2

[ohjoshua]

Didnt get a chance to go in last week

Bench

up to

130kg*3

Squats

up to

200kg*2

Wide grip pull ups

bw*6*6

C+J

up to

115kg*1

Note: heading to chch next week to catch up with family and friends. Will be good have have a train with some old mates. I will be way unconditioned :S

[ohjoshua]

squts

60kg*8

100kg*3

140kg*3

160kg*3

180kg*3

bench press

60kg*8

80kg*3

100kg*3

110kg*3

115kg*3

120kg*3

Snatches

50kg*3

60kg*3

70kg*2

80kg*0,1,0,0,1,1,0,1,0

bb curlz

50kg*10,12

db lat raises

14kg*15

first training session in wut 3 weeks? didnt go too bad considering.

[ohjoshua]

BB BP

60kg*8

80kg*5

100kg*5

110kg*3

120kg*3

Squats

60kg*8

100kg*3

140kg*3

180kg*5

bb curlz

50kg*10,12

Military press

50kg*8*2

[ohjoshua]

Friday 25/01/13

Bench press

80kg*6

100kg*3

110kg*1

115kg*1

120kg*1

130kg*1

135kg*1

Dead lifts

130kg*5

170kg*1,2,1,1,2,1,1,1,1

180kg*1

150kg*2

Note: did deadlifts instead of squats today was a bit of fun.

[ohjoshua]

Sunday 03/02/13

Bench press

60kg*8

80kg*5

100kg*3

110kg*3

120kg*3

125kg*3

Squats

60kg*5

100kg*2

140kg*1

180kg*1

200kg*2

BB curlz

50kg*10*2

Military press

50kg*8*2

Supine rows

bw*10*2

Leg press

160kg*12

Note: almost didnt make it in this week, but made an extra effor to head in today before work. Squats still right up there with 200kg*2 but bench is definately slipping a bit, that 125kg*3 was challenging. Need to pick up the frequency if I want to maintain or build my bench.

[ohjoshua]

Friday 15/02/2013

bench press

60kg*8

80kg*8

100kg*3

110kg*3

115kg*3*3

Squats

60kg*6

100kg*2

140kg*2

160kg*2

180kg*2

200kg*1

DB hammer cur/z + cheat lat raises

20kg*12 + 20kg*8 *2

Military press

50kg*6,8,8,6

chin ups

10kg*3

15kg*3

20kg*3

Leg press

160kg*10

240kg*10

Note: longest session ive had in a while . am planing to get back into it properly. I am giving uni a break for a semester so I will just work full time and focus on things like the gym a bit.

[ohjoshua]

Friday 22/02/13

Bench press

60kg*8

80kg*8

100kg*8

110kg*8

Dead lifts

110kg*2

150kg*2

170kg*2

190kg*2

200kg*2

A1 Seated DB press

20kg*8

24kg*8

28kg*8

32kg*8 (last rep was hard)

A2 close grip chin ups

bw*6

10kg*6

bw*6

Note: good session. squat racks were full. I would like to get back in tomorrow and do some squats, rows arms and assitance legs (leg curlz and calf raises.

also got a small promotion for work which means I will be working in city centre now which is closer to my gym.

[ohjoshua]

Saturday

23/02/13

Squats

60kg*8

100kg*8

140kg*8

Close grip bench press

60kg*8

80kg*8

80kg*10

Supine rows

bw*10*2

Leg press

160kg*15

BB curlz

40kg*10,12

Note: a quick session today. Two days in a row a biggy for me

[ohjoshua]

Tuesday

26/02/13

Bench press

up to 115kg*3

Squats

up to 180kg*3

Seated DB press

32kg*8

36kg*4

Jerks from rack

up to

115kg*1

chin ups

bw*10,8,6

Thursday

28/02/13

Bench press

up to 120kg*3

Squats

up to 180kg*2

chin-ups

up to 10kg*6

Friday

01/03/13

Squats

up to

140kg*3*3

A2 Supine rows

Bw*10*3

A1 Military press

40kg*10

50kg*10*2

Leg press

160kg*17

B1 JM floor press

40kg*10*2

B2 BB curlz

40kg*10,12

Note: getting some decent frequency going on this week. I am enjoying it. Most sessions short but feeling good.

[OnlyHuman]

also got a small promotion for work which means I will be working in city centre now which is closer to my gym.

Winning at life

Good stuff!!!

[ohjoshua]

Only human, cheers. But i dont know about wining just yet. lol.

Wednesday

06/03/13

Wednesday

Bench press

60kg*8

80kg*5

100kg*5

110kg*3

115kg*3

120kg*3

125kg*3

Squats

60kg*3

100kg*3

140kg*3

180kg*3

200kg*1

A1 Military press

50kg*8*3

A2 DB shrugs

50kg*10*2

A3 Chin-ups

bw*6*3

Leg press

160kg*20

Note: good session. regular morning sessions start next Monday. looking forward to it, have arranged a training partner.

[ohjoshua]

Getting preped for next week. starting light and ramping up

Friday

08/03/13

bench press

60kg*8

80kg*5

90kg*5*3

Squat

60kg*5

100kg*3

140kg*5

Chin-ups

bw*8

Note: light start to ramping up the weights

[ohjoshua]

Tuesday

12/03/2013

A1 Arnold press

16kg*8

22kg*8

26kg*8

30kg*8 ( last 3 spotted)

A2 chin ups

bw*8*4

Bench press + BB bent over row

60kg*8

80kg*8

90kg*12

DB flys

16kg*12*3

B2 DB rear flys

6kg*12

12kg*12

6kg*12 (with pauses at top)

Note: First training session with training partner. doing more bb style training. was good fun.

[ohjoshua]

Monday

18/03/2013

DB BP + Bent over DB rows.

22kg*8

26kg*8

32kg*8

38kg*8

40kg*8

A1 (forgot name) behind and infront of head bb press

20kg*12

40kg*12*3

A2 Lat pull downs

90lb*8,8,8,10

DB lat raises

12kg*12*3

Rear db raises

9kg*12

Note: good start to the week . I havent done LPD, DB BP or DB rows for ages. was a good change.

[ohjoshua]

Tuesday (last week)

Deadlifts

180kg*1*3

BB shurts S/S upright rows

(100kg*10 + 72lb*12)*3

sit ups

bw*10

10kg*10

15kg*10

Monday 25/03/13

BB BP + bent over bb row

60kg*8

80kg*3

100kg*3

110kg*3

120kg*1

130kg*1

135kg*1

A1 Seated db press

20kg*6

26kg*6

32kg*6

36kg*6

A2 chin ups

bw*3

10kg*3

15kg*3

20kg*3

Squats

60kg*5

100kg*3

140kg*2

180kg*2

Note: 135kg was about 1RM on bench atm.

[ohjoshua]

Thursday 28/03/2013

Squats

60kg*5

100kg*5

140kg*5

Bench press + rows

60kg*5

80kg*5

100kg*5

Miltary press + wide grip pull ups

40kg*5 + bw*5

50kg*5 + bw*5

60kg*5 + bw*5

Note: good easy session.

[ohjoshua]

Tuesday 03/04/13

Bench press + bb rows

60kg*8

80kg*3

100kg*13 (15 reps for rows)

Box squats

60kg*5

100kg*3

140kg*3*2

Seated db press

25kg*5

32kg*5

wide grip pull ups

bw*5*3

DB lat raies

14kg*15

DB rear raises

12kg*12

Note: high reps bench and box squats, both good fun