0nyx log
- Thread starter 0nyx
- Start date
0nyx
Iron Man
Tuesday July 12th
Hammer incline press- 90 x 8, 180 x 8, 236 x 6 , 256 x 6, 276 x 5
flat db press - 60s x 8 , 70s x 4
hammer fly machine - 90 x 8, 105 x 8, 120 x 6
hammer shoulder press - 50 x 8 , 90 x 8 , 140 x 1 , 90 x 4
side lateral raises - 15s x 8 , 20s x 4/15s x 4, 15s x 6/10s x 4
tricep pushdown - 6 x 8 , 8 x 4
1 arm ote - 15 x 8 , 15 x 4 , 10 x 8
good workout .
Hammer incline press- 90 x 8, 180 x 8, 236 x 6 , 256 x 6, 276 x 5
flat db press - 60s x 8 , 70s x 4
hammer fly machine - 90 x 8, 105 x 8, 120 x 6
hammer shoulder press - 50 x 8 , 90 x 8 , 140 x 1 , 90 x 4
side lateral raises - 15s x 8 , 20s x 4/15s x 4, 15s x 6/10s x 4
tricep pushdown - 6 x 8 , 8 x 4
1 arm ote - 15 x 8 , 15 x 4 , 10 x 8
good workout .
pretty ricky
family man
yo get an ice pack and some advil pop about 800mg and ice that bitch after everyday in the gym and every night when you dont lift.i had a surgery on one shoulder and the other is fucked right now take care of them or they will let you know.oh and warm it up good before you go,a shoulder problem will haunt you for the rest of your life!
0nyx
Iron Man
lol good point tman, i forgotted to post it 
deads - bar x 12, 135 x 10, 185 x 5, 225 x 5, 275 x 5, 295 x 5
tbar - 25 x 15, 50 x 15, 75 x 12
close grip pulldown - 60 x 15, 75 x 15 , 60 x 20 , 120 x 6
bb curl- 30 x 15 , 50 x 15, 30 x 15, 50 x 12
dead were really good. it felt good getting 5 reps outta 295, i felt i could have done more which is good. but i was completely drained after that. i just chose to keep things light for the rest of the workout, and head home . i was feeling sick too .
good pump still, but a little pain in shoulder from t-bars on.
deads - bar x 12, 135 x 10, 185 x 5, 225 x 5, 275 x 5, 295 x 5
tbar - 25 x 15, 50 x 15, 75 x 12
close grip pulldown - 60 x 15, 75 x 15 , 60 x 20 , 120 x 6
bb curl- 30 x 15 , 50 x 15, 30 x 15, 50 x 12
dead were really good. it felt good getting 5 reps outta 295, i felt i could have done more which is good. but i was completely drained after that. i just chose to keep things light for the rest of the workout, and head home . i was feeling sick too .
good pump still, but a little pain in shoulder from t-bars on.
pretty ricky
family man
i ice after my shower before i go to bed each night.strap an ice pack on and let it go for 45mins-1hr.thats what i do,ice straight up no towel between straight ice right on the skin.the first 10-15 mins. aint the best feeling but it gets better.
tman55
New member
0nyx said:lol good point tman, i forgotted to post it
deads - bar x 12, 135 x 10, 185 x 5, 225 x 5, 275 x 5, 295 x 5
tbar - 25 x 15, 50 x 15, 75 x 12
close grip pulldown - 60 x 15, 75 x 15 , 60 x 20 , 120 x 6
bb curl- 30 x 15 , 50 x 15, 30 x 15, 50 x 12
dead were really good. it felt good getting 5 reps outta 295, i felt i could have done more which is good. but i was completely drained after that. i just chose to keep things light for the rest of the workout, and head home . i was feeling sick too .
good pump still, but a little pain in shoulder from t-bars on.
very nice. so next time you go for 300 or 305 on deads right? 3 plates here you come.
0nyx
Iron Man
tman55 said:
for sure, thats my goal for now
. i think im going to shoot for 305 next workout, see how it feels. and the following week i hope to be able to get 315 up for 5. lol ice right on the skin, doesn't it start dripping water everywhere. im going to start icing today. and check out the physiotherapy place tommorow, if i get home from work in time.
0nyx
Iron Man
Monday, July 18th 2005
leg press - 90x12, 180 x 10, 270 x 8, 360 x 5, 450 x 5
squats - bar x 12, 135 x 6, 185 x 4
leg extensions - 90 x 12, 150 x 10, 210 x 8, 255 x 5
SLDL - bar x 12, 135 x 10, 185 x 8
seated calf raises- 45 x 30, 45 x 30, 90 x 15
situps/leg raises - 20/10, 15/8
and my first day of cardio.
stair climber - 10:00 minutes level 8 , i think 43 flights or something like that.
i dont think i have ever sweat soo much in my life doing the stairs. i really liked it compared to treadmill. i wanted to stop after 3 minutes, but toughed it out. felt like i was going to pass out after though lol had to ride my bike home.
n e ways, good workout.
leg press - 90x12, 180 x 10, 270 x 8, 360 x 5, 450 x 5
squats - bar x 12, 135 x 6, 185 x 4
leg extensions - 90 x 12, 150 x 10, 210 x 8, 255 x 5
SLDL - bar x 12, 135 x 10, 185 x 8
seated calf raises- 45 x 30, 45 x 30, 90 x 15
situps/leg raises - 20/10, 15/8
and my first day of cardio.
stair climber - 10:00 minutes level 8 , i think 43 flights or something like that.
i dont think i have ever sweat soo much in my life doing the stairs. i really liked it compared to treadmill. i wanted to stop after 3 minutes, but toughed it out. felt like i was going to pass out after though lol had to ride my bike home.
n e ways, good workout.
pretty ricky
family man
in a bag or ice pack nothing between it and the skin.good point though.
0nyx
Iron Man
i have an appt. for my physiotherapy assesment on friday.
went into today and did
15 mins on the stair machine - 78 floors
side ab raises :S - 10, 25 x 10
situps/leg raises - 25/8, 20/8, 15/6
5 mins stair machine - 32 flights
i was sweatin bullets again today, which is a good sign i think.
went into today and did
15 mins on the stair machine - 78 floors
side ab raises :S - 10, 25 x 10
situps/leg raises - 25/8, 20/8, 15/6
5 mins stair machine - 32 flights
i was sweatin bullets again today, which is a good sign i think
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