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Joshua F
01-08-09, 9:56 pm
Yes I'm back... i was having fun with my family in the holidays, training but nothing hardcore just letting my joints and muscle recuperate from the hard work of last season.(i'm not 20 anymore jaja..)but now i'm back in buisness. new year new season we'll try to bring a better package this year !!!! First stop USA and then if i need it Nationals so by Monday i'll start posting my training program. So stay tune....

and Hope everyone here in the FORVM had a great holiday season........

Firedrake
01-08-09, 10:02 pm
Looking forward to seeing what you come up with -- but I have one suggestion -- I went to take a look at your site -- and, maybe I'm old fashioned, but not everyone likes the music to start up automatically . . .

Joshua F
01-09-09, 9:08 pm
Looking forward to seeing what you come up with -- but I have one suggestion -- I went to take a look at your site -- and, maybe I'm old fashioned, but not everyone likes the music to start up automatically . . .

Sorry, about the music... but thanks suggestion are always welcome
P.S read your journey you have done a great job, IMPRESIVE!!!

Firedrake
01-09-09, 11:07 pm
Sorry, about the music... but thanks suggestion are always welcome
P.S read your journey you have done a great job, IMPRESIVE!!!

Thank you! Now, let's see what you can do! <grin> Keep me motivated by showing me up -- at least for now . . . I'm a cantankerous old fart -- to borrow someone else's line this week: I'll keep going till physics makes me quit!

Joshua F
01-13-09, 9:17 pm
Well here we go I still sore from my work out this morning this how it was done

seated leg curl 4x15 w/145lb
lying le curl 6x12/10 start with 120 and finish w/140lb
stiff 185x12,205x12,225x10
leg ext. warm up set 2x20 100lb
squat w/narrow standing position and going deep 4x12 w/225lb
hack squat 315x8,3set w/365x8
leg press 720lbx15,810x12,810x12,900x10
lunges 3x12 w/30lb dumbell
leg ext. 3x30 squeeze

and that's all for today let see how i wake up tomorrow......Peace!!

shizz702
01-13-09, 9:27 pm
Man that was a killer wheels session Joshua! You're gonna be feeling that tomorrow!

Joshua F
01-14-09, 6:48 am
Man that was a killer wheels session Joshua! You're gonna be feeling that tomorrow!

sh....t I don't know what's worst siting down or trying to stand. but it feel great!!

Joshua F
01-18-09, 9:35 pm
Yesterday work out:

shoulders and biceps

bent over rear delt 6x10
military press 4x 10/8 135 up to 175lb
lateral raise 6x10 45lb
db curl 4x10 45lb
barbell curl 4x8/6 90lb
preacher curl 4x8 85lb

as far as my diet goes like this

meal1
3 egg + 10 egg white
1 cup of oat w/ beries
1 banana

meal 2
12oz steak
8 oz yam

meal 3
3 scoop protein
1/2 cup cream of wheat
1/4 cup cashew

pre workout
1scoop protein
1scoop shock teraphy

post workout
2 scoop protein
1scoop torrent

meal 4
12oz chicken breast
1cup brown rice

meal 5
8oz salmon
1 cup brown rice
1cup spinach

meal 6
2 scoop protein
1/2 cup oatmeal

ghost
01-18-09, 9:59 pm
diet is definitely in order there man... looking great! Keep it up, will be watching. SUBBED!

Joshua F
01-19-09, 7:08 am
diet is definitely in order there man... looking great! Keep it up, will be watching. SUBBED!


Thanks, i'm doing my best..

Elite
01-19-09, 7:37 am
Wow, shock therapy & protein pre w/o, that's different.
Good to see you back and best wishes for the new year of competition.

Joshua F
01-20-09, 10:06 pm
Wow, shock therapy & protein pre w/o, that's different.
Good to see you back and best wishes for the new year of competition.

Thanks! this is the year...

yesterdsay workout was:

Biceps and Triceps

3 warm up set 15reps cable push down

skull crushers 4x10,8,8,8 80lb up to 100lb
cable push down 4x8 225lb
close grib bench 4x8 185 up to 225lb
dip 3 sets w/ 3-45plates to failure around 7 reps
barbel curl 4x8/6 80lb up to 100lb
hamer curl 4 x10 45lb
preacher curl 4x8/6 85lb E-Z bar

That's all , today i'll do legs see how it go.....

Joshua F
01-21-09, 9:28 pm
today was a killing legs day....

seated leg curl 3x15 145lb
leg curl 6x10/8 120lb up to 160lb
stiff 3x12 185lb up to 225lb
2 warm up sets leg ext.
squat 4 x10 225lb up to 405lb
hack 4x8 315lb up to 365lb
leg press 3x20,15,15 630lb up to 720lb
leg ext. 4x20,15,15,20 150lb.


and after that i finish lying on the floor and sleep for half hour.