0nyx log

[0nyx]

i just started reading some other peoples journals, and think (if i can keep it up), it would be good for me to track my progress and take critisism(sp?)

height : 5'7"
weight : 160lbs
age :19

todays workout : Back/Bis/Forearm

Deadlift:
warmup : just the bar x 15, 135 x 10

185 x 10
225 x 8
275 x 4
-----------------------
bb rows

95 x 8
135x 5
(couldnt get form on today, was really drained for my deadlift)
---------------
close grip pull-down

95 x 12
135 x 4
135 x 5
---------------
t-bar rows (just got this machine at my gym)
50 lbs x 8
75 lbs x 6
---------------------------------------------------------------------
Biceps

bb curl - 40 x 12 (not using this weight again), 50 x 10, 60 x 6, 70 x 4
incline db curl - 20x 6, 20 x 5, 20 x 4
cable curls :S - 20 x 6, 30 x 4 (thought id give'r a try)
-------------------------------------
Forarms
db curl (the forearm one :S) - 10 x 25, 10 x 20, 10 x 15
revers bb curl - 40 x 8, 20 x 15 (someone had the 30s) , 30 x 10.

and that was todays workout. i am really happy i hit 275 on my deadlift. if i didn't feel like i had to throw up, i think i could have hit 275 for 5. i am hoping to try 300 for a deuce next week.

 

[pullinbig]

no need to do t-bars and bb rows in the same workout.

1 bi + 1 forearm movement prolly be plenty also.

nice numbers for a guy your size.

 

[0nyx]

thanks Big J .

i will keep that in mind for next week.

 

[pullinbig]

keep posting.

 

[0nyx]

Leg day .... now i have not worked out my legs in about 9 months (mostly stupidity and slacking on my part).

things didnt' go to well today, but thats what i get.

squats:
95x 12
135 x 6
185 x 5
set up 225 but then looked at the bar, and thought it safer to not do anymore.

and i stopped, i could barely do a squat movement without weight after that

leg extensions
90x 12
135 x 10
185 x 8
210 x 5
90 x 15

leg curl - 125 x 10, 175 x 5, 175 x 5

abs - 4 sets of 15 for situps (gets really boring :S)lol

and i had to call it quits. i did some incline walking on the treadmill for about 10 mins on the fullest incline.

i did not expect much coming into this workout, i am hoping i can get my weights back up fast, but i know it will take time.

 

[pullinbig]

someone gonna have trouble walking for a few days.

 

[0nyx]

ha you got that right...

yesterdays workout :

my legs were good and sore yesterday, but i had to walk to the gym and home, that was a bit of a struggle lol.

chest: hammer bench machine ( im given the machines a try for a couple weeks)
50 x 10 (warm up), 90 x 10, 140 x 6, 140 x 5

incline hammer - 90 x 10, 140 x 8 , 160 x 6, 190 x 6
db bench (just had my upper back on the bench), 45s x 8
dips- 8, 8, 6
------------------------------------------------------------------
hammer shoulder press (guys were taking up the smith machine talking :E)
50 x 12, 90 x 8, 90 x 8, 90 x 8

lateral raises - 10s x 10, 15s x 7, 20s x 6 , superset 20s x 4 15s x 4 10s x 7
bent over lateral raises (uncomfortable), 10s x 8, 10s x 10
face pulls - 60 x 12 , 95 x 8, 95 x 6
real delt machine - 60 x 18 , 90 x 8 , 90 x 8

except for the fact that people where taking up the benches i wanted, it was a pretty good workout.

 

[0nyx]

Back / Bi / Tri

Deadlift - bar x 10 , 95 x 10, 135 x 8, 260 x 5, 300 x 2
bb rows - 95 x 10, 145 x 4, 135 x 4
close grip pull down - 8 x 10 ,10 x 6, 12 x 3, 12 x 3 ( it didn't have pound, just numbers :S)

Bis/tri

bb curl / overhead tricep extension (i think thats what its called)

60 x 10/10s x 10 , 70 x 8/15s x 8 , 80 x 4/15 x 10

pulldowns / cable curl

6 x 10
7 x 6 / 20s x 10
8 x 6 / 30s x 6

and db forearm curls
15s x 20
15s x 13

i did overhand grip curls for my forearms aswell
40s x 8
40s x 8

i did this because i wasn't really feeling my forearms too much after first 1 :S


i am really happy that i hit 300 for 2. my only problem is my back wasn't really feeling as tight as it does when i usually do deadlifts :S. maybe because i didn't hit as many reps>?

 

[0nyx]

Chest/shoulders (side)

hammer bench flat - 108 x 6, 158 x 6 felt odd
bb bench 95 x 8 , 135 x 6 (tough and painful)

flat bench stuff was really hurting my shuolders today. i tried different grips too, and still hurt.

incline hammer - 96x 10 (warmup), 146 x 10(warmup) , 166 x 8 , 186 x 6 , 216 x 4 , 236 x 4.
dips -bw x 8 ,bw x 8

hammer shoulder press - 55 x 8, 90 x 8, 90 x 8, 90 x 6
seated side lateral raises - 10s x 12 , 15s x 10

standing side lateral raises - 20s x 5 , 15s x 8 / 10s x 8 , 5s x 10

im not to sure why i cannot push weight with flat bench stuff, but on the hammer incline i can push a lot more weight :S. when i do bb incline it really hurts the shoulders and i can't push any weight, but the hammer feels really good. any ideas?

 

[0nyx]

Had one of the best.. if not "the best" workouts ive ever had today.

Deadlifts - bar x 8 , 135 x 6, 225 x 6, 275 x 4 , 315 x 1 (From the floor)
t-bar rows - 45 x 10 , 90 x 8 , 135 x 3 (too heavy)/90x 4 ,90 x 6
seated close grip rows - 90x 8, 120 x 6

bb curl - 60 x 8, 70 x 4
reverse flys machine - 90 x 10 , 105 x 7

and that was it for me.

i had such a big pump in my bis and forearms, that i couldn't do much for bis, and didn't even think of doing a forearm excersise. i decided it was time to leave the gym, because i was going to either throw up or shit my pants. and the walk home was not a good one. but the workout was great.

the 315 deadlift felt AMAZING from the floor. it took a few seconds to get it off the floor, and it slowly worked its way to lockout lol. felt like all the nerves in my neck were detaching .

 

[pullinbig]

congrats on the dead.

 

[0nyx]

congrats on the dead.

thanks pb .. back is in a lot of pain today ... love this feeling

i think for the next couple of weeks, im not going to be going for any more personal bests.. im going to work at getting my reps to 6 for 275, and then hopefully for 300 before i move on to heavier weight.

 

[0nyx]

might have to push tommorows workout back a day. i dont think i will be recovered enough .. maybe it will be a good time to get started on my ab work.

 

[pullinbig]

do abs on squat day and dead day.

 

[0nyx]

ok, will do.. thanks pb. gonna drop some heavy loads those days lol

 

[0nyx]

june 15th/ 2005

Legs/Abs

Squat - bar x 6, 95 x 6, 135 x 6 . Took off shoes 185 x 6, 225 x 5.
Box Squat - 95 x 6, 135 x 6, 185 x 6, 225 x 6
Leg extensions - 90x 8, 150 x 6, 180 x 6
seated leg curl - 90 x 8 , 115 x 6 , single leg - 60 x 6, 70 x 6
standing calf raises - 87 x 15, 112 x 15 , 112 x 12

sit ups/leg lifts :S - 20/8, 15/6, 12/8, 10/8.

I felt much more stable today with squats by taking my shoes off. Had to push through the pain for the 225 squats. i wasn't going to attempt it at first (legs felt like they were going to give again .. gotta get them back in shape) .. but when i had the bar on my back it felt better.

i decided to try box squat today after watching the videos you had up pb. i had to use a bench though. it didn't really feel tight in my legs (until the last 3 reps of last set... but with 225 it hurt my back a little bit (when i was seated). the bench height was just above my kneecap (too high maybe ? )

Good workout .

 

[pullinbig]

15" is about parallel for me. im 6' even with a large ass cheekies to boot.

yeah it should be at mid calf or so to go below parallel.

 

[0nyx]

so im suppose to go below parrellel on the box squat too?

when i set, im not even at a 90 degree angle, more like 100 or so...

 

[pullinbig]

so im suppose to go below parrellel on the box squat too?

when i set, im not even at a 90 degree angle, more like 100 or so...

heres a parallel squat. you should be well below this on reg squats and alternate parallel and below parallel on boxes on seperate days depending on what you working on. .

 

[0nyx]

i go down as far as i can go on regular squat.. but it seems im going to have to find something else in the gym to use for box squat.. thanks pb