Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Saturday 06/04/13

Bench S/S bent over bb rows

60kg*5

80kg*5

100kg*12

Squats

60kg*5

100kg*3

120kg*2

140kg*2

160kg*2

Note: I had half an hour (including a shower) so I think i got quite a bit in. was working on technique for squats, felt good. Got a big session tomorrow morning.

[ohjoshua]

Monday 08/04/2013

bb bp S/S bb rows

60kg*8

80kg*3

100kg*3

115kg*7

preacher curlz S/S chin ups

25kg*10 + bw*6

35kg*10 + bw*6

25kg*10 + bw*6

Skull crushers

25kg*10

35kg*10

25kg*10

BB curlz (elbows on wall)

20kg*10

30kg*10

40kg*10 ( last 3 spotted)

Tricep rope pull downs

54kg*6 + 48kg*6 + 30kg*6

50kg*6 + 42kg*6 + 30kg*6

54kg*8 + 48kg*8 + 30kg*8 (hands together)

DB flys

14kg*10

16kg*10

20kg*8

Note: good to do arms! first time in agies

[ohjoshua]

wow arms sore from monday, only just feeling better today

Friday

12/04/13

Dead lifts

70kg*5

110kg*3

150kg*3

180kg*5 (most reps on this in a long time)

Leg raises

bw*10*2

+forced negatives*10,12,15,20

BB shurgs

100kg*10

130kg*10

100kg*10

60kg static hold 1min 20 sec.

Upright rows

48lb*12,20

Note: should be able to get a good bench/squat session on sunday.

[ohjoshua]

wednesday

17/04/13

A1 BB BP

60kg*8

80kg*3

90kg*1

95kg*1

100kg*1

105kg*1

110kg*1

115kg*1

117.5kg*1

120kg*1

122.5kg*1

125kg*1

A 2 wide grip cable rows

60kg*15*5

B 1 seated DB press

24kg*6

28kg*6

34kg*6

B 2 Wide grip pull ups

bw*3*3

DB lat raises

12kg*12

Note: bench felt great doing heaps of singles. Back has been a tiny bit sore since my last DL session. I am going to be more careful with them from now on. also looking forward to doing some squats.

[ohjoshua]

Monday

22/04/13

A1 Bench press

60kg*8

80kg*8

90kg*8

100kg*8

105kg*8

A2 Supine rows

bw*10*4

Squats box , 4 mats

60kg*8

100kg*3

120kg*3

140kg*3

Leg press

120kg*12*2

Note: back has been sore the last couple of weeks. Went ok on squats but is still feeling a bit tender.

[ohjoshua]

Tuesday 30/04/13

Bench press

60kg*8

80kg*8

90kg*8

100kg*8

107.5kg*8

squating cable rows

84lb*10*3

Squats

60kg*8

100kg*3

140kg*3

160kg*3

Seated calbe rows

3*10 (cant remember the weight, last set was the stack)

Note: have been doing some light maybe 40 - 45kg miltary presses and curlz at home. presses doing 15*3 curz 10*3. also chin ups sets of 10

[ohjoshua]

Wednesday

08/05/13

A1 BB bench press

60kg*8

80kg*8

100kg*8

110kg*8

130kg*8 (negatives)

A 2 cable rows

some weight*10*3

Box squats

60kg*5

100kg*5

140kg*3

160kg*1

170kg*1

140kg*3

chin ups

bw*8*3

rowing, 5mins.

Note: good session. box squats always hard, those negatives at 130 good fun .

[Laver]

Hows training going bro?

[therealohjoshua]

Sunday 28/07/2013 

 

BB BP + BB bent over rows

60kg*8

80kg*5

90kg*3

100kg*3

105kg*3

110kg*3

Squats

60kg*8

90kg*5

110kg*3

130kg*3

140kg*3

 

SLDL + military press

50kg*8*2 + 50kg*8*3

 

rowing cool down 

2min rowing.

 

Notes: I have done 3 training sessions including this one since my last work out. Have been in china and lazy. Am much weaker and have lost 5-7kg (im not any leaner :S ) look terriable. I dont recommend it. I also lost my log in under ohjoshua as I no longer use that email address from years ago. Am going to get back into it more heading forward.

 

 

 

[therealohjoshua]

Wednesday

 

31/07/2013

A1 BB BP

60kg*8

80kg*8

90kg*8

80kg*12

A2 pull ups

bw*6*4

Squats

60kg*8

90kg*8

110kg*10

Hand stand push ups

 

bw*10,8

 

Seated cable rows

 

42kg*12*2

 

Note: Quick one b4 work.

[Pseudonym]

Do you want me to update the email address in your Ohjoshua account so you can continue using that?

[therealohjoshua]

Do you want me to update the email address in your Ohjoshua account so you can continue using that?

Hi Pseudonym, I see your still on board. Why did the site change its name? I assumed u sold it.

 

Yeah I would appreciate if you could update my email address to jvd@hotmail.co.nz Thanks.

[therealohjoshua]

Friday

 

02/08/2013

 

A1 BB BP

60kg*8

80kg*5

90kg*3

100kg*3

110kg*3

100kg*3

 

A2 Chin ups

 

bw*6*6

 

Squats

 

60kg*8

90kg*8

120kg*1

140kg*1

150kg*1

160kg*1

 

Note: quick workout again. I dont have much time b4 work. I am still feeling very weak, these weights are challenging me.

[Pseudonym]

Yeah man, I'm still here!

Why change to Gymnation? Well, NZBB was starting to feel a bit tired (it was nearly 10 years old) so it seemed time for a refresh. Plus, our bodybuilders have grown into a community of gym citizens from a wide range of codes, and hopefully we can encourage even more cross-code conversations. And finally, there's a heap of features and functions I want to build here. These will require sponsorship to make them happen, and Gymnation is a lot more sponsor-friendly.

I've updated your email under ohjoshua - you'll just need to reset the password to log in.

[ohjoshua]

Thanks Pseudonym,

 

Monday

 

05/08/2013

 

A1 BB BP

 

60kg*8

80kg*6

90kg*6

100kg*6

105kg*6

 

A2 supine rows

bw*8*6

 

Squats

 

60kg*8

90kg*3

120kg*2

140kg*2

150kg*5

 

Snatches

 

60kg*2*2

70kg*2

 

Note: first time doing snatches in a long time, 70kg felt heavy. Squats and bench felt good.

[ohjoshua]

Thursday

 

08/08/2013

 

BB BP

60kg*8

80kg*8

100kg*8*2

A1 Squats

60kg*8

90kg*8

120kg*8*2

A2 pull ups

bw*3

16kg*3*2

bw*10

Note: quick session as normal prob about 30min. high reps felt good.

 

[ohjoshua]

Thursday

15/08/13

 

A1 BB BP

 

60kg*8

80kg*8

100kg*8*3

 

A2 supine rows

bw*10*5

Squats

60kg*5

90kg*3

110kg*2

130kg*1

150kg*1

160kg*1

170kg*1

Miltary press

 

50kg*8

Chin ups 

 

bw*8

 

Note: good session that 8*3@100kg felt great on bench. I wish I did more reps for squats but was too laazy.

 

[ohjoshua]

Friday

17/08/2013

 

A1 Seated DB press

20kg*10

24kg*8

28kg*8

32kg*8

 

A2 chin ups

bw*8*4

 

Front squats

60kg*8

80kg*8

90kg*5

 

note: first time with two training days in a row. I miss training frequently.

[ohjoshua]

Sunday

 

18/08/2013

 

BB BP S/S BB Bent over row

60kg*12

80kg*12

Seated DB press

20kg*15*2

DB lat raises

12kg*12*2

DB shrugs

40kg*15*2

BB curlz

20kg*20*3 (wide, close medium)

Close grip BB BP

60kg*8,12

Wide grip pull ups (max widith on the grip)

bw*6*3

Leg press

120kg*15

160kg*15

Front squats

60kg*10

lunges

60kg*10

cardio and stretches.

 

Note: really good session, took my time with it. felt good to do a little bit of cardio too

[ohjoshua]

Wednesday

 

21/08/2013

 

Flat BB BP S/S Bent over bb rows (underhand grip)

60kg*8

80kg*8

100kg*8

105kg*8

BB Squats

60kg*5

90kg*5

120kg*5

140kg*8

Note: I didnt have much time as per normal, I was happy with 105kg*8 and 140kg*8. Squats felt really good tbh.

[ohjoshua]

Thursday

 

28/08/13

BB BP S/S BB rows

 

60kg*8

80kg*8

100kg*8

107.5kg*8

 

Squats

 

60kg*5

90kg*1

120kg*1

140kg*1

160kg*1

180kg*1

Note: Bench felt strong, squats felt weak .

[ohjoshua]

Tuesday

03/09/2013

 

BB BP S/S BB ROWS

 

60kg*8

80kg*8

100kg*8

110kg*8

 

Squats

60kg*8

90kg*3

120kg*3

140kg*3

160kg*3

 

A1 Push press

60kg*3

80kg*1

90kg*1

100kg*1*3

 

A2 Clapping chin ups

Bw*8*2

 

Note: Bench coming along nicely. Squats got me DOMS from doing sets of three lol. Push press ok, I enjoy jerks more though (more weight).

 

 

 

[ohjoshua]

Friday

 

06/09/13

 

BB BP S/S BB ROWS

60kg*8

80kg*8

100kg*3

110kg*3

115kg*3

 

A1 Front squats

 

60kg*8

80kg*3

90kg*1

100kg*1

110kg*1

 

A2 Chinups

 

bw*5*3

bw*8

 

Seated DB press

 

24kg*8

28kg*8

32kg*8

 

Note: Bench didnt feel very good today, hands kept slipping outwards. Front squats went ok, but I should do more reps :S. Chin ups really controlled and seated DB press was quite hard tbh.

 

[ohjoshua]

dam just typed it out... then error

 

tuesday

 

bench press and bb rows

60kg*8

80kg*8

 

bench press

100kg*5

110kg*1

115kg*1

120kg*1

125kg*1

130kg*1

 

supine rows

bw*10*5 (various grips)

 

squats

60kg*8

90kg*8

110kg*8

130kg*10

rowing 2min

bike 5min

 

Note: i am feeling better when doing more reps at a managable weight and regrect when I am lazy on an exercise and just do heavy stuff.

[ohjoshua]

Thursday

12/09/13

Military press

40kg*8

50kg*8

60kg*8

40kg*10

pull ups

bw*5

12kg*5

16kg*5

bw*8

 

curlz

40kg*10*3

 

Close grip bp

60kg*8

80kg*8

60kg*8

front squats

60kg*8

80kg*8

bike 5min