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Josh O'dell's Training Log.


Josh O'Dell

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Do to massive wreck in my gym from boxing things up to move

i only got to do a small chest workout with dumbells.

60lb thick handle dumbells warm up flat benchpress.

65lb/18reps/incline.

70lb/12reps/Maxincline.

75lb/10reps/Decline.

80lb/10reps/Flat.

75lb/8reps/incline.

70lb/6reps/Maxincline.

65lb/8reps/incline.

60lb/10reps/Flat

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Still in the process of moving but made time for a few coc 3.5 attempts, very close!

and finally got a off hand 3 close! soon as i move into my new

pad my training will get very serious. I have many goals and now

bending will become one of them.

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Today i did legs and some grip work.

Workout as follows.

Deadlifts

185 warmup

205 15 reps

225 12 reps

255 12 reps

275 10 reps

305 10 reps

Hack squats.

225 15 reps

255 10 reps

305 8 reps

50lb Plate deep squats

3 sets till failure.

RT handle.

125 3 sets of 7

150 3 sets of 5

185 3 sets of 2

Wrist roller

15lb 3 sets 4 full rolls.

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Did biceps and bending today.

Preacher curl on my bench:

125lbs/3sets/10reps.

Thick handle dumbell hammer curls:

65lbs/3sets/10reps.

Barbell curls:

125lbs/3sets/10reps.

50lb plate curl:

3sets/failure.

I bent five 7" 1/4 stainless rods

Two grade 2 bolts 6in

and attepted a 6in 5/16 zink bolt bent a little.

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Grip training today.

Filed 2 for warmup.

2.5 3sets of 1 1/2 blocksets 10 reps right 8left.

Coc 3/ 4 sets of 4 reps paralell set.

3 sets of negitives with my 3.5

4sets of 2reps with my elite.

2.5 3sets of ccs 4reps.

Filed 2 tns 3 sets till failure.

3 sets with the wrist roller 12lbs 5 full rolls.

Wrist lever 2foot bar with 10lbs on the end, 3 sets of 10.

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Today i did biceps and shoulders, lifting a little lighter.

95lb on my preacher curl.

3 sets of 10.

Barebell curls.

75lbs/15 reps.

85lbs/12 reps.

105lbs/8 reps.

50lb Plate curl.

3sets/failure.

Military press.

75lbs/15reps.

85lbs/12reps.

105lbs/10reps.

Bent over row barbell.

75lbs/15reps.

85lbs/12reps.

105lbs/10reps.

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Today i did gripper and chest supersets.

Started with benchpress.

15reps/165lbs/warmup

Coc 0.5/15reps/warmup

10reps/185lbs/3sets

10mmsreps/coc2.5/3sets

8reps/205lbs/3sets

4mmsreps/coc3/3sets

5reps/235lbs/3sets

2mmsreps/WT Elite/3sets

Changed to incline Dumbell press and

gripper supersets.

10reps/65lbs/3sets

8mmsreps/2.5/3sets

8reps/75lbs/3sets

3mmsreps/coc3/3sets

5reps/80lbs/3sets

3mmsreps/coc3/3sets

3 sets of 75 pushups

3 sets with wrist roller till failure.

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Biceps and shoulders today.

Preacher curl.

85lbs/Warmup.

105lbs/3sets/12reps.

125lbs/3sets/8reps.

Barbell curls.

75lbs/1set/15reps.

100lbs/1set/10reps.

115lbs/1set/8reps.

Dumbell curls.

50lbs/1set/12reps.

65lbs/1set/10reps.

75lbs/1set/8reps.

21's

45lbs/3sets/failure.

Dumbell press.

45lbs/1set/12reps.

55lbs/1set/10reps.

65lbs/1set/8reps.

Barbell press.

100lbs/1set/10reps.

105lbs/1set/8reps.

110lbs/1set/6reps.

Bent over row.

135lbs/1set/10reps.

155lbs/1set/8reps.

165lbs/1set/6reps.

Shrugs with barbell.

225lbs/1set/15reps.

250lbs/1set/12reps.

305lbs/1set/8reps.

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Gripper workout today before work.

Coc0.5/3sets/15reps/warmup.

Cocfiled2/3sets/TNS/15reps.

Coc2.5/3sets/GHPblockset/10reps.

Coc3/3sets/MMS/4reps.

BBElite/3sets/MMS/1rep.

10lbs on the wristroller.

4reps then filed to reps till failure.

repeated 3 times.

Coc 2.5

3sets/strapholds long as possible.

Coc3.5/negitve holds.

3 sets.

Also bent some 7in 1/4 stainless

4 peices.

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Shoulders today.

Warmup/empty olympic bar/Military press.

Dumbell press.

1stset/55lbs/17reps.

2ndset/70lbs/10reps.

3rdset/100lbs/2reps.

4thset/70lbs/8reps.

5thset/55lbs/12reps.

6thset/55lbs/10reps.

Lat raise/45lb plate front raise.

LatR/25lbs/12reps/45lbplateR/15reps.

Repeted this 10 times.

Shrugs DB

100lbs/15reps.

100lbs/12reps.

70lbs/15reps.

70lbs/15reps.

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Biceps today.

Dumbell/Dropsets.

50lbs10reps/35lbs12reps/20lbs15reps

Above repeated for 4 sets.

Barbell curl.

50lbs/25reps.

75lbs/15reps.

100lbs/10reps.

115lbs8reps.

Preacher curl.

50lbs/6sets/failure.

Killed the filed coc2 at work

10sets/15reps.

Also bent 2 peices 5/16 HRS in IMP wraps.

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Shoulder today

as follows,

Dumbell millitary press dropsets.

70lb8reps/55lb8reps/35lb10reps.

70lb8reps/55lb7reps/35lb8reps.

70lb7reps/55lb6reps/35lb7reps.

Upright barbell row/ front raise supersets.

Ubr135lbs15reps/fr20lbdb15reps

Above repeated for 5 sets.

Millitary press machine.

90lb/3sets/12reps.

3sets of 10sprints on the b ball court.

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Good log, Josh. I appreciate the help you've given me with some questions and I'm following your grip training. Time to certify soon!

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No prob budy anytime you got a question feel free to ask.

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No prob budy anytime you got a question feel free to ask.

Thanks man, really appreciate that. Btw, i meant time for YOU to certify soon...i'm not even close yet lol.

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Yea i have slacked on my ccs training lately, Im pretty hooked on bending

i sti keep my gripper workout goin atleast once a week.

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Small grip and bendind session before work today.

Coc 2 filed/ 2 warmup sets.

Coc 3/ 3 sets/ 5mms reps.

BBE/3sets/1rep

Coc2.5/Coc2filed/dropsets/3sets/

Attempted a rednail put such a small dent hard to see on

camera.

Bent some grade 2 7in 5/16th bolts

Kinked a 5/16th peice of crs in imps

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Legs today.

Deadlifts.

165/warmup

225/15reps

255/12rep

295/8reps

305/6reps

295/6reps

255/10reps

225/10reps

Hacksquats.

225/15reps

305/10reps x3

Barbell lunges

115/10repsx3

50lb plate deep squats

3xfailure

Calf raises barbell

225/3sets/till failure.

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Biceps and forearms today.

Barbell curl

95lb/3sets/10reps

Dumbell preacher curls

35lb/3sets/10reps

Seated alt dumbell curls

55lbs/3sets/10reps

21's

65lbs/3sets/21reps

standing barbell cheat curls.

125lbs/3sets/8reps

wrist roller

12lb/3sets/5reps

Behind the back wrist curls

135lbs/3sets/10reps

reverse wrist curls

25lb/3sets/10reps

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Biceps and forearms today.

Barbell curl

95lb/3sets/10reps

Dumbell preacher curls

35lb/3sets/10reps

Seated alt dumbell curls

55lbs/3sets/10reps

21's

65lbs/3sets/21reps

standing barbell cheat curls.

125lbs/3sets/8reps

wrist roller

12lb/3sets/5reps

Behind the back wrist curls

135lbs/3sets/10reps

reverse wrist curls

25lb/3sets/10reps

Nice work, aren't wristcurls not interfering with your gripperwork for the next coming days? When I do heavy wristcurling, I'm shot for days.

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Thanks man.No i am pretty well built up to it, plus i have only been hitting grippers hard once or twice a

week. You just got to feel it out, Im a huge addict for forearm workouts.

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Small grip session at work

Coc 2.5/ Coc 2 filed dropsets

5tnsreps 2.5/ 12tnsreps 2 x 10sets

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Did Triceps today, I also bent a rednail in doubles for the first time ever!!!

Kickback

35lbs/5sets/12reps

Skull crunches

45lbs/5sets/12reps

close grip pushups

3sets/failure.

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Shoulders and bending today.

Dumbell shoulder press dropsets.

55lb/35lb/25lb

4sets 10reps with 55

15reps with 35

20reps with 20.

Lateral raises again dropsets.

Same weight 55/35/25

3sets reps 5/15/20

Bent over dumbell laterals.

35lbs/4sets/15reps

I bent today with single IMPs.

Warmup 5/ 60d nails

3 grade2 7"5/16" bolts

1 7"5/16" crs

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Shoulders and bending today.

Dumbell shoulder press dropsets.

55lb/35lb/25lb

4sets 10reps with 55

15reps with 35

20reps with 20.

Lateral raises again dropsets.

Same weight 55/35/25

3sets reps 5/15/20

Bent over dumbell laterals.

35lbs/4sets/15reps

I bent today with single IMPs.

Warmup 5/ 60d nails

3 grade2 7"5/16" bolts

1 7"5/16" crs

Here is one of the bolts i bent today.

http://m.youtube.com/watch?v=IYbxjSQwjKA

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