0nyx log
- Thread starter 0nyx
- Start date
send me a clip and let me see what ya look like while doing them.
bro you have to sit down on the box ad see where you at height wise. use the diagram i posted for a parallel squat. let soemone check it who knows what to look for or let someone use the pic and check your depth.
can you see the cardio steppers in the this box squat clips posted?
http://ironaddicts.com/video/bart315bxsqt.avi
he's about 1" above parallel.
bro you have to sit down on the box ad see where you at height wise. use the diagram i posted for a parallel squat. let soemone check it who knows what to look for or let someone use the pic and check your depth.
can you see the cardio steppers in the this box squat clips posted?
http://ironaddicts.com/video/bart315bxsqt.avi
he's about 1" above parallel.
Last edited:
0nyx
Iron Man
pullinbig said:
thats the video i watched before i went to the gym. i was looking for those cardio steppers. but settles with the bench. i think i would be about 2-3" above parrellel. but it didnt feel right (wasn't going low enough). today when i was in the gym i went looking and found the cardio steppers, so im going to give them ago next time i do it. im sure it will make a world of a difference.
thanks
0nyx
Iron Man
pullinbig said:
thats the video i watched before i went to the gym. i was looking for those cardio steppers. but settled with the bench. i think i was about 2-3" above parrellel. but it didnt feel right (wasn't going low enough). today when i was in the gym i went looking and found the cardio steppers, so im going to give them ago next time i do it. im sure it will make a world of a difference.
thanks
0nyx
Iron Man
Friday june 17th
Incline Hammer machine press - 96 x8, 146 x 8 , 186 x 8, 236 x 8 , 256 x 5
Flat db bench - 50s x 8 , 60s x 6
dips - bw x 8, bw x 6
overhead 1 arm tricep extenion - 15 x 5, 10 x 10
tricep pressdown - 6 x 10 , 8 x 6
hammer shoulder press - 50 x 10, 90x8, 130 x 5
seated side lateral raises - 15s x 6, 10s x 8 . standing 15s x 6 10s x 6
reverse flys machine - 90x 15, 105 x 8 , 120 x 4/105x4/90x3
reverse curls 40 x 10, 50x 8
-------------------------------------------------------------------
Good workout. happy with improvements. tried to do flat bench but it didn't feel right in the shuolder on the first rep so i went to db instead. 50s felt a little heavy at first.. but the 60s felt really good. maybe in a couple months time, i might try to throw in some board presses and get back into bb bench.
Incline Hammer machine press - 96 x8, 146 x 8 , 186 x 8, 236 x 8 , 256 x 5
Flat db bench - 50s x 8 , 60s x 6
dips - bw x 8, bw x 6
overhead 1 arm tricep extenion - 15 x 5, 10 x 10
tricep pressdown - 6 x 10 , 8 x 6
hammer shoulder press - 50 x 10, 90x8, 130 x 5
seated side lateral raises - 15s x 6, 10s x 8 . standing 15s x 6 10s x 6
reverse flys machine - 90x 15, 105 x 8 , 120 x 4/105x4/90x3
reverse curls 40 x 10, 50x 8
-------------------------------------------------------------------
Good workout. happy with improvements. tried to do flat bench but it didn't feel right in the shuolder on the first rep so i went to db instead. 50s felt a little heavy at first.. but the 60s felt really good. maybe in a couple months time, i might try to throw in some board presses and get back into bb bench.
BronzedGoddess
I love racist crackers!!!
my husband built me a 12 inch high box, it was really simple.0nyx said:
BronzedGoddess
I love racist crackers!!!
All he used was 3/4 inch plywood. Didn't take him anytime at all. Yes I box squat 
0nyx
Iron Man
lol maybe pb will make me a box 
Monday June 20th
Squats - bar x 6 , 135 x 6, 185 x 4 , 225 x 4
box squats - 95 x 6, 135 x 6, 185 x 4 , lowered it then 135 x 5
leg extensions - 30 x 6 lol, 95 x 6, 135 x 6, 155 x 6 (was focusing on form) dont wanna be kicking
leg curl - 95 x 8, 105 x 5, 165 x 5
calf raises - 50x 30, 87.5 x 15, 112 x 12
2 sets of sit ups/leg raises - 20/8, 15/8
some ball sit ups.
i made sure today i got my ass to the floor on my squats, thats why i lost a few reps. i thought i was pushing it to the floor b4, but today i managed to get significantly lower. my only prob was i didn't really have a pump in my legs at all today :S.. the box squat felt better when i lowered it.
Monday June 20th
Squats - bar x 6 , 135 x 6, 185 x 4 , 225 x 4
box squats - 95 x 6, 135 x 6, 185 x 4 , lowered it then 135 x 5
leg extensions - 30 x 6 lol, 95 x 6, 135 x 6, 155 x 6 (was focusing on form) dont wanna be kicking
leg curl - 95 x 8, 105 x 5, 165 x 5
calf raises - 50x 30, 87.5 x 15, 112 x 12
2 sets of sit ups/leg raises - 20/8, 15/8
some ball sit ups.
i made sure today i got my ass to the floor on my squats, thats why i lost a few reps. i thought i was pushing it to the floor b4, but today i managed to get significantly lower. my only prob was i didn't really have a pump in my legs at all today :S.. the box squat felt better when i lowered it.
0nyx said:lol maybe pb will make me a box
Monday June 20th
Squats - bar x 6 , 135 x 6, 185 x 4 , 225 x 4
box squats - 95 x 6, 135 x 6, 185 x 4 , lowered it then 135 x 5
leg extensions - 30 x 6 lol, 95 x 6, 135 x 6, 155 x 6 (was focusing on form) dont wanna be kicking
leg curl - 95 x 8, 105 x 5, 165 x 5
calf raises - 50x 30, 87.5 x 15, 112 x 12
2 sets of sit ups/leg raises - 20/8, 15/8
some ball sit ups.
i made sure today i got my ass to the floor on my squats, thats why i lost a few reps. i thought i was pushing it to the floor b4, but today i managed to get significantly lower. my only prob was i didn't really have a pump in my legs at all today :S.. the box squat felt better when i lowered it.
stay deep on the squats. itll pay off.
nice looking workout. instead of leg curls a posterior core movement would yeild better results. gms, pull thrus, GHR, RH, dimel deads, etc..........
0nyx
Iron Man
gms ? i thought they did back, ididn't know they were good to do on leg day. i have never tried them , but after checking out one of your videos i thought id give them a try. i really want something other than leg curl becaues the curls give a bad pulling feeling, and dont feel safe.
ps i did something to my calf muscle (maybe i cramp) when i was swimming tonight, my calves felt really tight at the gym today, but i htink last straw was in the water. i hope it doesn't hurt me tommorow.
any good calf strecthes?
ps i did something to my calf muscle (maybe i cramp) when i was swimming tonight, my calves felt really tight at the gym today, but i htink last straw was in the water. i hope it doesn't hurt me tommorow.
any good calf strecthes?
0nyx
Iron Man
Yesterdays workout
incline hammer- warm ups , 186 x 8, 236 x 6 or 8 , 256 x 5
flat db bench - 40s x 8 . stopped strecthed for a couple mins, 60s x 8, 60s x 4
hammer flys - 90x20 , 105 x 12 , 120 x 5
tricep pulldowns - plate 6 x 12, plate 7 x 9 , plate 8 x 5
sit ups/leg raises - 20/8, 15 / 6
ball sit ups
had a pain shooting through my forearm from playing goalie in soccer so it was painful workout, so i didnt' want to overload. not to mention i had been out of the gym for a couple weeks due to injury/fatigue. and stupidity.
incline hammer- warm ups , 186 x 8, 236 x 6 or 8 , 256 x 5
flat db bench - 40s x 8 . stopped strecthed for a couple mins, 60s x 8, 60s x 4
hammer flys - 90x20 , 105 x 12 , 120 x 5
tricep pulldowns - plate 6 x 12, plate 7 x 9 , plate 8 x 5
sit ups/leg raises - 20/8, 15 / 6
ball sit ups
had a pain shooting through my forearm from playing goalie in soccer so it was painful workout, so i didnt' want to overload. not to mention i had been out of the gym for a couple weeks due to injury/fatigue. and stupidity.
0nyx
Iron Man
Friday July 8th
Deadlift - bar x 8 , 135 x 10, 185 x 4, 225 x 4, put on straps 275 x 6 , 315 x 2 (from the floor)
t-bar rows - 25 x 10 , 50 x 10 , 75 x 6 , 100 x 4
close grip seated rows - 90 x 10 , 105 x 8, 135 x 6
db row - 60 x 8
bb curls - 60 x 10 , 70 x 4
rear delt machine- 90 x 10
db forearm curl - 15 x 25
static hold - 110 x 25 secs
situps/leg lifts - 20/10, 15/6
good workout today. deads caused some bleeding on my knee which i inturn got on a bench after without knowing lol. 315 pull was really tough for the first 1, the second capped it off. all in all, good workout
Deadlift - bar x 8 , 135 x 10, 185 x 4, 225 x 4, put on straps 275 x 6 , 315 x 2 (from the floor)
t-bar rows - 25 x 10 , 50 x 10 , 75 x 6 , 100 x 4
close grip seated rows - 90 x 10 , 105 x 8, 135 x 6
db row - 60 x 8
bb curls - 60 x 10 , 70 x 4
rear delt machine- 90 x 10
db forearm curl - 15 x 25
static hold - 110 x 25 secs
situps/leg lifts - 20/10, 15/6
good workout today. deads caused some bleeding on my knee which i inturn got on a bench after without knowing lol. 315 pull was really tough for the first 1, the second capped it off. all in all, good workout
0nyx
Iron Man
Monday, July 11th
Squats (atf) - bar x 12, 135 x 8 , 225 x 6 (took a while), 275 x 5 (not atf)
Box squat - 135 x 6, 185 x 6
leg extensions - 90 x 10, 135 x 8, 195 x 6, 225 x 6
squats - bar x 20
leg press (slow 6 sec down/6 sec up) 90 x 6, 180 x 4
Standing Calf raises - 100 x 15, 125 x 10, 150 x 10
situps/leg raises - 20/8, 20/8
hanging side crunch (dont know the name :S) - 12 , 15 ,
i have a problem with leg day now. it used to be my best day and i could shoot up the weights every week. but now my legs are getting exausted after 2 sets of squats. It is when i bring my ass to the floor, they get tired out soo much more. if i even do the movement with no weight they feel tired :S.
Squats (atf) - bar x 12, 135 x 8 , 225 x 6 (took a while), 275 x 5 (not atf)
Box squat - 135 x 6, 185 x 6
leg extensions - 90 x 10, 135 x 8, 195 x 6, 225 x 6
squats - bar x 20
leg press (slow 6 sec down/6 sec up) 90 x 6, 180 x 4
Standing Calf raises - 100 x 15, 125 x 10, 150 x 10
situps/leg raises - 20/8, 20/8
hanging side crunch (dont know the name :S) - 12 , 15 ,
i have a problem with leg day now. it used to be my best day and i could shoot up the weights every week. but now my legs are getting exausted after 2 sets of squats. It is when i bring my ass to the floor, they get tired out soo much more. if i even do the movement with no weight they feel tired :S.
pretty ricky
family man
just squat that is really all you need,or squat and sldl for more hammy work.you squat then pull some deads you will not want to take a crap for a week.
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