Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thanks Pseudonym, I am really struggling to keep the eating clean. When ever we eat out its such a challenge :S.

Training today starting a new routine, I havent done a routine in quite some time so it should be good.

531 big but boring variation.

 

26/02/14

 

Bench press S/S Bent over BB rows

 

60kg*8

80kg*8

105kg*8 (lopsided plates.... 40kg one side, 45kg the other :S )

70kg*10*3 (60 sec rest from sets of bench, this time included the bent over rows)

 

Squats

60kg*5

100kg*3

130kg*3

152.5kg*8

90kg*10*3 S/S leg raises 90 sec rest from squat to squat, leg raises during rest time.

 

SLDL S/S Dips

(60kg*10 + bw*10)*3

 

Note: good start to the routine. All weights were comfortable with a tiny bit of an issue on bench with the lop sided weights. 

 

 

 

 

[ohjoshua]

28/02/14

Military press S/S chin ups ( 5 reps at bw for each set of military)

20kg*10

30kg*10 

40kg*8

45kg*5

50kg*5

55kg*8

 

Deadlifts S/S supine rows 8 - 10 reps per set.

60kg*3

100kg*5

140kg*1

152.5kg*5

100kg*10

 

Upright rows

34kg*12*3

 

Weighted sit ups S/S standing calf raises

(20kg*8 + 78lb*12)*3

Note: I didnt complete proper BBB sets on deadlifts and I wont. I also just do minimum prescribed reps for deads. This is because i dont want to push deads cos of risk of injury. Also I havent done dead for a long time.

 

[ohjoshua]

Foods for today

1/03/14

Break fast: 1 cup of oats, 2 table spoons of tinned fruit salad, Lettuce, 95g of smoked tuna.

Meal 2: Tuna and salad sandwhich (whole meal bread) 95 g of the smoked tuna

Meal 3: 1/2 tin of sardines, salad, 2 peices of whole meal bread.

Meal 4: 1/4 peiece of fatty lamb, 3/4 kumara, and brocolli

Meal5: 1/2 tin of sardines and brocolli.

Snack, Date scone, frankferter :S

Meal 6: Steak, wintermelon and radish with spring onion, 1*chinese 600ml beer.

Note: okish, scone and beer was naughty. Also I am feeling really good after yesterdays training, I dont know if it was the upright rows, or the deadlifts but my traps are feeling great .

Also I have only 1 kg since I started this healthy eating but am feel i look a tiny bit better in the mirror already

[ohjoshua]

Sunday 

02/03/14

5-3-1 week 2 

Bench press S/S Bent over BB rows

60kg*8

80kg*8

100kg*5

110kg*8

65kg*10*5 - 45 sec rest

 

Squats

60kg*5

100kg*3

140kg*3

160kg*8

(100kg squats S/S leg raises) 10*3 - 60 sec rest

 

Dips S/S Standing calf raises

(Bw*10 + 84lb *10)*2

bw*12 + 84lb*12

 

Note: 110kg*8 for bench felt good, reasonably comfortable. 160kg*8 for squats I kept good technique but the last rep was really slow. 100kg*10*3 just about gave me a heart attack, I am way too unfit. Exceeding the rep requirements of 5 today.

 

[ohjoshua]

Tuesday

04/03/14

DAY 2 WEEK TWO 

5-3-1

 

Military press S/S pull ups 5 reps per set (50 total reps)

20kg*15

30kg*10

40kg*5

50kg*3

60kg*8

35kg*10*5

 

Deadlifts S/S pull ups 5 reps per set (25 total)

60kg*5

100kg*1

140kg*1

160kg*5

100kg*10

Wrestling 1 hour including some pretty hard abbs training.

 

Note: Dammit! I hurt my back a little on the deadlifts, on 3rd rep I let the bar get too far away from my legs... All reps came up easy and back was straight but baaaah im mad. Dam deadlifts, this is why I havent done them in so long. I prob didnt do enough warm up sets. Grrr.

Military press went a bit better. got all the planned reps, but was an all out effort. This is the 3's week finished and have 1's next "week". which I will do on thursday as day one.

I am not sure weather to go all out or not. This week my squat was all out and military press. I could have done another rep on bench. I will have to wait and see how back feels tomorrow and thursday.

Also first time wrestingly was a bit of fun, apart from my back

 

[ohjoshua]

Thursday

06/03/14

Week 3 day 1

Bench press S/S Bent over BB rows

 

60kg*8

80kg*8

100kg*3

110kg*1

115kg*8 (was 1+)

 

Squat

 

60kg*5

100kg*3

130kg*1

150kg*1

170kg*8 PB

 

BB curlz

34kg*15*4

 

calf raises

72lb*10*4

Dips

Bw*12,15

Lat pull downs

180lb*6

100lb*10

Note: back is feeling a lot better than yesterday. I might still stick with the deadlifts for now.the 115kg for bench wasnt as bad as I thought it might be. 170kg*8 depth may have been an issue on a couple of the reps?? I should do some videos. 

 

[ohjoshua]

Saturday

08/03/14

Military press S/S 5 reps of pull ups each set

20kg*15

30kg*8

40kg*5

50kg*3

60kg*1

65kg*8 PB

Dead lifts S/S 5 pull ups per set

60kg*5

100kg*3

140kg*2

170kg*5

Upright rows

Curlz

Pull ups

Note: Have moved to Sydney, Campbell town. thinking about signing up to 24hour gym. will get free trial tomorrow and get back into it. I have been walking lots in the heat, I have lost some fat

 

 

 

[AZIDE]

 

Note: Have moved to Sydney, Campbell town. thinking about signing up to 24hour gym. will get free trial tomorrow and get back into it. I have been walking lots in the heat, I have lost some fat

 

 

more likely water weight?

 

[jimmybro1]

Got some good lifts! 

Planning on doing a meet over in oz? Would be pretty dry over there at the moment. I use to live in the blue mountains place is like a desert this time of the year.  

[ohjoshua]

14/03/14

Friday

5-3-1

Week 4/4 day 1/2

Bench press s/s rows

60kg*8

80kg*8

100kg*8

Squats

60kg*8

100kg*3

140kg*8

Dips s/s lat pull down

(Bw*10 s/'s 77kg)*3

Note: first work out in 5 days. Lucky was deload week cos weights felt heavy. Should have done more warm up sets for squats. Good news is im down to 99kg , eats have been ok. Thats 5kg down so far. I will post up pics when I get pc sorted. Am using phone.

[ohjoshua]

Maybe, but I look better in the mirror

[ohjoshua]

Weather is great love it. Fanks but I think some squat reps at 170 were so so.

[ohjoshua]

16/03/14

sunday

5-3-1

Week 4/4 day 2/2 cycle 1 (deload)

Military press s/s pull ups 5 reps each set

20kg*15

30kg*12

40kg*8

50kg*8

Dead lift s/s pull ups 5 reps per set

60kg*5

100kg*3

140kg*5

Curlz s/s tri ext

30kg*10, 8, 6

Front squats s/s upright rows

(60kg*8 s/s 60kg*10)*3

Note: good easy session. Only hard set was 40kg on military press strangley.

Looking forward to increasing the weights on my next cycle. Considerjng dropping big but boring from assitance as it was hard work.

[ohjoshua]

Monday

17/03/14

531 week 1/4 day 2/2 5 reps

Squats

60kg*5

100kg*5

130kg*3

150kg*3

160kg*5

Pull ups

Bw*6*3

Bench s/s rows

60kg*8, 8

80kg*8, 8

100kg*3, 8

110kg*5, 8

Pull ups

Bw*12

Note: not sure if its cos im at a different gym or no rest day? But weights feeling really heavy. I only just got prescribed weights. Gym was very busy so didnt do assist work. I will carry on as I am on 7 day trial and am not sure of wben I wil have regjlar gym access. Little bit of over reaching maybe?

[jimmybro1]

Could just be an off day. 

I find when training with a fat bar squatting is more difficult not sure if thats your issue though. 

[ohjoshua]

Wednesday

18/03/14

531 day 2/2 week 1/1 5 reps

Military press s/s 6 reps pull ups

20kg*12

30kg*10

40kg*8

50 kg*5

60kg*5

Deadlifts s/s supine rows 8-10

60kg*5

100kg*5

140kg*2

160kg*5

Upright rows s/s 6 pull ups

45kg*10*4

Front squats s/s leg raises 10 reps

65kg*8*3

Note: still typjng up journal on the cell phone, not much fun. Weights still felt heavy tonight but not as bad. I felt really good doing the upright rows and leg raises. Waist is starting to look smaller in the mirror.

[ohjoshua]

Bars are thicker maybe.. every session I have had there 3 have felt harder..

[ohjoshua]

Pump session

Thursday

20/03/14

All exercises done for 12, 15, 20 reps with short untimmed rest between sets.

Military press s/s rear db raises

30kg s/s 5kg

Face pulls s/s tri ext rope

10kg for both

Leg curlz s/s leg ext

45 ) kg for both

Dips s/s calf raisez

Bw and 100kg

Note: I ate red rooster with chips for lunch so had this extra train to try make up. Was fun sesion.good pump in shoulders, tris and hammies esp

I can see how some bb do these type of exercises . Reps etc al the time easy and fun

30kg*12, 15, 20

[ohjoshua]

Sunday

23/03/14

5-3-1 week 2/4 day 1/2 cycle 2 (+5kg for bench and military, +10kg for squats and deads.

Flat BB BP s/s Bent over BB rows

60kg*8

80kg*8

100kg*3

110kg*1

115kg*5 (3)

 

Squats

60kg*5

100kg*3

140kg*2

160kg*1

170kg*5 (3)

100kg*10

 

Bench s/s rows

 

70kg*15

pull up transfers

bw*8

Note: time to g. ok so weights on the 115kg were heavy for bench. On the 70kg*15 for bench I felt quite a pain in my right forearm. I will see if I can find my wrist wraps for my next session so I can let what ever it is heal?

Squats went quite well considering, Last rep was hard but I sunk it quite deep.

I was training at  a new gym today, I liked it better than the anytime fitness I have been at for the last week. Bars are thinner and has more benches and squat racks. also have day care for $3 while you are at the gym. I am likely to sign up to this gym.

With the program I did 8 reps on all of the exercises on all of the 5 , 3 and 1 sets. This cycle I have upped the weights and have done only 5 reps. This is partly because of changing gym and is all I felt I could complete without missing a rep or doing dodgy technique. Even with 5 reps week three will be a challenge. however I will only be doing all time PB's on militarys. 

[ohjoshua]

Monday

24/03/14

5-3-1 week 2 day 2, 3 reps

Military press S/S 6 pull ups per set

20kg*15

30kg*12

40kg*5

55kg*5

60kg*2

65kg*5 (3)

Deadlifts

60kg*5

100kg*5

140kg*2

170kg*5 (3)

Calf raises s/s behind head press

(30kg*12 + 10)*4

Leg raises S/S hyper ext

(bw*10 + 10)*3

Note: ok weights feeling good today. The dead lifts were challenging but no major problems. looking forward to next "weeks" weight sessions. and OMG the day care at the gym is so cool. $3 for 2 hours. Love it. I can take my time in the gym and have long shower etc. I will prob even do some cardio tomorrow

I got my body fat done on the machine was 12.9% and weight was 98.5kg.

[AZIDE]

what type of machine? that electric current scales one where you hold the handles?

[ohjoshua]

what type of machine? that electric current scales one where you hold the handles?

yeah just the one where you hold the handles, I dont think it would be very accurate. It might be time for me to post some progress pics though?

[AZIDE]

yeah theyre shit. i participated in a study at uni (i was a test subject and got free protein) and it put me at 7% bodyfat and my bro at 5% when I would have been 10-12% and i was defs leaner than him

[ohjoshua]

yeah theyre shit. i participated in a study at uni (i was a test subject and got free protein) and it put me at 7% bodyfat and my bro at 5% when I would have been 10-12% and i was defs leaner than him

yeah tbh I would be at least 15% gotta get leaner 

[ohjoshua]

Tuesday

25/03/14

5-3-1 week 3/4 day 1/2 , 1 rep

 

Weight: 98.01 lowest in like 5 years I wonder if I have lost some muscle? That would explain why I am having trouble with my lifts?

 

Bench press S/S Bent over BB rows

60kg*8

80kg*8

100kg*5

110kg*1

120kg*3 ( i lifted bum off bench on 4th so didnt count it) (1)

65kg*10*5

 

Squats

60kg*5

100kg*2

140kg*3

160kg*1

180kg*5 (once again depth very ify. esp on 4th and 5th rep) (1)

100kg*10

 

Dips S/S SLDL

bw*6 + 60kg*6

10kg*6 + 60kg*6

20kg*6 + 100kg*6

 

Note: Quite a long session today. I think I am a tiny bit over trained? high lights were squats went quite well for frist few reps, I did the BBB work for bench and it felt great. Low lights I didint do BBB for squats as legs were gone and I had to wear my wrist wraps for my BBB bench as same pain in forearm. Didnt feel any pain on any warm up sets or 120kg just after that it hurt to grip the bar :S.

I am unsure weather to push on and do day two of week 3 tomorrow or maybe just do some cardio and bodybuilding stuff. I am pretty sure that I could do my military press's without any major issues but my deadlift will be a struggle if im tired. 

I only offically need to do one rep which I am certain I can get. looking forward to my deload and doing some more BBB I feel when I do that it makes me stronger.