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Josh O'dell's Training Log.


Josh O'Dell

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Chest today and forearms.

Benchpress:

135 warmup

145 10reps

165 10reps

185 10reps

225 8reps

Dumbell Benchpress:

60lb

Decline/12reps

flat/12reps

incline/12reps

Max incline/12reps

Reapeted for 3 sets

Dumbell flys:

25lb

5sets/12 very slow reps.

3sets/ pushups / failure.

Forearms:

165lb behind the back barbell wrist curls

and 10lb lever super sets:

4sets/ 5reps wrist curls/ 10reps lever.

3 sets/ 12lbs on the wrist roller

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Just a few 60d's and my coc2.5 today.

Rough night broke out in a full body rash, Set in the ER forever.

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Legs and some bending today.

Deadlifts

205-12reps

225-12reps

255-10reps

275-8reps

305-8reps

305-6reps

275-8reps

255-8reps

225-8reps

Hack Squats

305

5x5

Barbell lunges

135lb/3sets/failure

Calve raises

225lb/3sets/failure

bent two stout peices of 7" 5/16" crs in imp singles

got some reps in on my coc 3 also mms

3reps right

1rep left

3sets

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Grip workout.

Coc 0.5,warmup,2sets

Dropsets ccs 3 sets:

Coc3veryclose

WarrenTettingT6/2reps

Coc2.5/5reps

Coc2filed/8reps

Ghp4/10reps

Coc0.5/20reps

4 dimes and wrist roller 3sets:

4dimes/10reps/bothhands

Then wrist roller/5full reps

Heavy gripper closes:

Coc3/mms/3reps/RH/1rep LH/3sets

Coc3.5/mms/soclose/LHabout parallel/3sets

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Nice work man, hey, maybe to consider: Matt Cannon from Cannonpowerworks has some 'lower' rated #3's still up, maybe its worth purchasing such a #3 so that you can maybe get some closes in? Good for the mental aspect!

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Thats a good ideal, my 3 is around 157 so i no i could smash a lighter one.

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Some gripper closes today:

Coc0.5/WU

Ghp4/3reps

Coc2filed/3reps

Coc2.5/3reps

Working sets MMS

RH

BBE/1rep

Coc3/1rep

Coc3/1rep

Coc3/1rep

Ghp7/1rep

Coc3.5/negative closedx2

LH

Coc3/1rep

WTT6/1rep/x3

Coc/2.51reps/x2

BBE/Negative/x2

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Shoulders and triceps:

Military press

135/4sets/10reps

Dumbellpress

65/4sets/10reps

Front raises

35/4sets/10reps

Shrugs

225/4sets/20reps

Tricep extention

25/5sets/15reps

close grip pushups

3sets/ failure

Got my first grade 8 bend today to!

http://m.youtube.com/watch?feature=c4-feed-u&v=7HM87gJudtQ

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Back today

100lb HM inch trainer bent over rows

3sets/12reps

barbell bent over rows

135lb/12reps

145lb/12reps

155lb/12reps

bent a few 7" 5/16" Grade2 bolts..

And mms my 3 a few times

still very stoked from bending that grade 8 yesterday.

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Just saw youre going for mm2. That's badass!

Im feeling up to it, Just wanna keep chipin at my goals, keeps me motivated;)
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Just saw youre going for mm2. That's badass!

Im feeling up to it, Just wanna keep chipin at my goals, keeps me motivated;)

I'd say you've racked up a pretty good list of credentials already. Do you buy the replicas or just train on the elite?

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Just saw youre going for mm2. That's badass!

Im feeling up to it, Just wanna keep chipin at my goals, keeps me motivated;)

I'd say you've racked up a pretty good list of credentials already. Do you buy the replicas or just train on the elite?

Just saw youre going for mm2. That's badass!

Im feeling up to it, Just wanna keep chipin at my goals, keeps me motivated;)

I'd say you've racked up a pretty good list of credentials already. Do you buy the replicas or just train on the elite?

I am training with my Elite, Actually i will be posting todays mm2 training shortly. I like to set myself up for

the challenge becuase it pulls back the slack from contious training bordom. Plus i miss grippers lol been bending a lot

and like to keep my training mixed up but equal.

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Grip workout and Biceps

Gripper work:

Coc 0.5/10reps warmup

Ghp4/8reps

Coc2filed/5reps

Work sets

RH/

BBE/1rep/mms

BBE/1re/pmms

BBE/1rep/mms

Coc3/2rep/mms

Coc3/1rep/mms

Coc3/1rep/mms

Warren Tetting T6/2rep/mms

Coc2.5/5rep/mms

Coc2.5/5rep/mms

Coc2filed/10rep/mms

LH

Coc0.5/10reps warmup

Ghp4/8reps

Coc2filed/5reps

Working sets

Coc3/1rep/mms

Coc3/1rep/mms

WTT6/2reps/mms

WTT6/1rep/mms

Coc2.5/3rep/mms

Coc2.5/2rep/mms

Coc2filed/5reps/mms

Biceps

DB Dropsets

55lb/35lb/20lb

did 5reps starting with 55 then 35 and 20

Did that twice in a row

for 3sets

75lb barbell curls

3sets/10reps

Preacher curls

55lb/3sets/15reps

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Im sick so i did what i could today with grippers.

Warmup

Ghp4filed/10reps/each hand

Coc2filed/10reps/each hand

work sets RH:

BBE/1rep/mms

BBE/1rep/mms

BBE/1rep/mms

Coc3/1rep/mms

Coc3/1rep/mms

Coc2.5/9reps/mms

Coc2.5/9reps/mms

Coc3/1rep/mms

Work sets LH:

Coc3/1rep/mms

Coc2.5/2rep/mms

Coc2.5/1rep/mms

Coc2.5/1rep/mms

Coc2filed/10reps/mms

Coc2filed/10reps/mms

Ghp4filed/10reps/mms

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Legs today

Axle Deadlift

Warmup/185/12reps

225/10reps

255/5reps

265/4reps

275/4reps

305/1rep

Hack squats Axle

305/2reps

275/3reps

265/4reps

265/4reps

Calve raises

135lb

4sets/25reps

BENT THE RED NAIL I IMP PADS TODAY!!!

Having some problems getting it uploaded

i will asap!

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Went out of town and hit up a huge gym with my

freind cant even remember the hole workout lol so

lets just say i am toast..

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Chest and a few bends today.

Benchpress

135/10reps/warmup

155/10reps

175/10reps

200/8reps

225/6reps

255/2reps

Dumbell press

Decline/70lb/12reps

flat/70lb/12reps

incline/70lb/12reps

maxincline/70lb/12reps

X2

Dumbell flys

35lbs/4ses/12reps

4sets/75pushups

I bent 2 peices of Stanley 7" 5/16" CRS in Imp singles and

no rubbers, Very simular to a red nail. That red cert is MINE!

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Did some under IM cert rule bends today 2 peices of 7" 5/16" stanley crs and 2 7" 5/6" menards crs

Bent them all in under 30 sec.

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I did biceps and back today

curl bar

115lb/10reps

125lb/8reps

135lb/6reps

125lb/8reps

115lb/10reps

Peacher curl

100lbs/4sets/12reps

Barbell bent over rows

135lb/12reps

145lb/10reps

155lb/8reps

165lb/6reps

100lb HM Inch bent over rows

4sets/12reps/each arm

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I bent 3 peices of 7" 5/16" crs in imp singles no bands today

all under 30 sec, i should be receiving some red nails and a bastard

Soon and i will be posting a red bend under cert rules.

I am going to try and get this red cert soon.

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Get it done! A worthy achievement!

Thanks man!
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Legs today

Deadlifts with axle

225/12reps

235/10reps

245/10reps

255/8reps

265/8reps

Hacks squats standard bar

265/12reps

275/10reps

285/10reps

295/8reps

305/6reps

305/6reps

I did my first braced bend today with a 28" 3/8' stainless bar. :angry2:

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Here is my first braced bend, Its 28" 3/8" stainless

post-23284-0-53269100-1382989095_thumb.j

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