[Q80_MuscleHed]

thnk u all guys :) .. i will try to keep u updated on my progress once i have a dogotal camera

BigBen .. i've always a fan of 21 curls ( i bet Big Ron is doing it too :) ) especially at the end of my workout .. the pump that i got it was awesome .. especially when u turn to do the second part of the exersice which is curling the bar to maximum peak .. but damn 80 pounds was heavy :) .. i directly throwed the bar on the ground and start yelling for the burn :)

[TrueOutlaw]

hardcore bro hardcore

[Q80_MuscleHed]

yeah man .. all the way .. hardcore till dead :)

[BigBen]

Originally Posted by q80_muscleHed

thnk u all guys :) .. i will try to keep u updated on my progress once i have a dogotal camera

BigBen .. i've always a fan of 21 curls ( i bet Big Ron is doing it too :) ) especially at the end of my workout .. the pump that i got it was awesome .. especially when u turn to do the second part of the exersice which is curling the bar to maximum peak .. but damn 80 pounds was heavy :) .. i directly throwed the bar on the ground and start yelling for the burn :)

LMAO i know what u mean bro hardocre for sure! Keep it up Q u a beast!

[Q80_MuscleHed]

Ok .. this my first workout in cut phase .. and i felt exciting and strong .. maybe because i'm looking to reach a goal at the end which being define and ripped .. anyway .. this was my chest and biceps workout :

Chest :

Incline BB Bench Press :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 80 kilos ( 175 pounds ) 12 reps
Set #3 : 110 kilos ( 245 pounds ) 8 reps

Smith Machine Flat Bench Press :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 10 reps
Set #3 : 110 kilos ( 245 pounds ) 10 reps

Decline DB Press :
Set #1 : 32.5 kilos ( 70 pounds ) 12 reps
Set #2 : 40 kilos ( 90 pounds ) 10 reps
Set #3 : 45 kilos ( 100 pounds ) 8 reps

Bi's :

Standing BB Curls :
Set #1 : 27.5 kilos ( 60 pounds ) 12 reps
Set #2 : 35 kilos ( 80 pounds ) 12 reps
Set #3 : 40 kilos ( 90 pounds ) 10 reps

Seated DB Preacher Curls :
Set #1 : 15 kilos ( 30 pounds ) 12 reps
Set #2 : Same as Set #1
Set #3 : Same as Set #1 .. was supporting by Partner in shoulder portion so i don't use my body to pull the wieght only my biceps .. really felt the burn on the muscles

Seated Concentration Curl by Cable Machine :
Set #1 : 10 kilos ( 20 pounds ) 15 reps
Set #2 : 15 kilos ( 30 pounds ) 15 reps
Set #3 : 18 kilos ( 40 pounds ) 12 reps

Did ABS after that .. shit i didn't do ABS sicne i start my bulking phase .. i hate abs .. after that hit 30 mintues very low intensity cardio and left the gym

[Q80_MuscleHed]

Forgot to say that i changed my Workout schudle .. currently i switched to training bodyParts Two Times per week like this :

Day 1 : Chest and Bi's
Day 2 : Legs
Day 3 : Off
Day 4 : Back and Rear Delts
Dat 5 : Shoulders, Traps and Tri's
Day 6 : Off
Day 7 : Repeat cycle .. similer to dorin's training style in Blood and Guts Movie

[Rocky]

Nice split man! Good luck with it!

[Q80_MuscleHed]

thx Big Rock .. today i will do cardio after eating my breakfast .. so i'm gonna hit the gym twice .. in the morning and noon

[Q80_MuscleHed]

just finished my cardio session .. 40 mintues on the crosstrainer machine .. low intensity .. looking forward to blast my legs at noon :)

[Q80_MuscleHed]

does my Log get boring or something .. no one posts just Rocky .. anyway .. i trained legs today and was afaired about my strength .. but it went fantastic

Legs :

Quads:

Smith Machine Sqaut :
Set #1 : 100 kilos ( 225 pounds ) 12 reps
Set #2 : 140 kilos ( 315 pounds ) 10 reps
Set #3 : 180 kilos ( 405 pounds ) 8 reps

Vertical Leg Press :
Set #1 : 120 kilos ( 265 pounds ) 12 reps
Set #2 : 160 kilos ( 360 pounds ) 12 reps
Set #3 : 240 kilos ( 530 pounds ) 6 reps

Hammer Strength Adjustble wieght Iso-lateral Leg Extention ( Single Leg ):
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : same as Set #1
Set #3 : same as Set #1 but with 10 reps

Hams:

Lying Leg Curls :
Set #1 : 60 kilos ( 135 pounds ) 15 reps
Set #2 : 67 kilos ( 150 pounds ) 12 reps
Set #3 : 74 kilos ( 160 pounds ) 10 reps

Single Leg Curls :
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : 25 kilos ( 55 pounds ) 12 reps
Set #3 : 30 kilos ( 65 pounds ) 10 reps

after that i did 5 sets of calves on the linear Hack Squat with 15 reps fpr each set

that's all guys :)

[SHADY V1]

Originally Posted by q80_muscleHed

does my Log get boring or something .. no one posts just Rocky .. anyway .. i trained legs today and was afaired about my strength .. but it went fantastic

Legs :

Quads:

Smith Machine Sqaut :
Set #1 : 100 kilos ( 225 pounds ) 12 reps
Set #2 : 140 kilos ( 315 pounds ) 10 reps
Set #3 : 180 kilos ( 405 pounds ) 8 reps

Vertical Leg Press :
Set #1 : 120 kilos ( 265 pounds ) 12 reps
Set #2 : 160 kilos ( 360 pounds ) 12 reps
Set #3 : 240 kilos ( 530 pounds ) 6 reps

Hammer Strength Adjustble wieght Iso-lateral Leg Extention ( Single Leg ):
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : same as Set #1
Set #3 : same as Set #1 but with 10 reps

Hams:

Lying Leg Curls :
Set #1 : 60 kilos ( 135 pounds ) 15 reps
Set #2 : 67 kilos ( 150 pounds ) 12 reps
Set #3 : 74 kilos ( 160 pounds ) 10 reps

Single Leg Curls :
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : 25 kilos ( 55 pounds ) 12 reps
Set #3 : 30 kilos ( 65 pounds ) 10 reps

after that i did 5 sets of calves on the linear Hack Squat with 15 reps fpr each set

that's all guys :)

nop its deffinitely not getting boring its just some ppl like *COUGH* BIG BEN *COUGH* r getting jealous haha j/k good work bro keep doing wat ur doing. :)

[Banshee20]

Im just catching up on your log Q80!! You are never boring! Awesome that you are cutting now. :) I cant wait to see pics, and I dont care if you take them in your underwear again. keep up the awesome work, youve got some pretty strong legs btw.

Banshee

[Q80_MuscleHed]

thx SHADY V1 :) .. appreaciate ur post man

woooow .. Banshee posted in my log .. yuuuubyyy .. then there is no need for someone to post again i'm satisvied .. LoooL J/K .. thx Banshee for ur kindly post :)