Q80_MuscleHed's Log

Q80_MuscleHed · 03-08-2006, 11:02 AM

Quote:

Originally Posted by BigBen

Sorry bro im tryin to keep up with your log! LIGHT WEIGHT BABAAAAAY! Everybody wanna be a bodybuilder but dont nobody wanna lift no heavy ass weight whew!

Godbless bro stay hungry!

but i do it too

.. thx guys for these posts .. well it's really hard for me to go heavy .. collage is kiling me and dieting too .. i wake up 6 am eat my breakfast and prepare my meals .. and go to do my clinical practice from 7:30 am till 12:30 pm and then go back to college to resume my theory leactures .. till 4:00 PM .. that's so damn hard and i go to gym and feel dizzy and kinda like to sleep .. but i remeber that there is a job i must do it before i go to bed .. which going to enjoy the pain :) .. anyway i trained shoulders with machine .. and that was my workout :

Shoulders :

Hammer Strength MTS Iso-Lateral Shoulder Press :
Set #1 : 50 kilos ( 110 pounds each side ) 12 reps
Set #2 : 60 kilos ( 135 pounds each side ) 12 reps
Set #3 : 77.5 kilos ( 170 pounds each side ) 12 reps

Standing Machine Side Lateral Raise Supersetting with standing Front Raise: ( Single Hand ) :
Set #1 : 18 kilos ( 40 pounds ) 12 reps for both Lateral and Front
Set #2 : 32.5 kilos ( 70 pounds ) 12 reps for both Lateral and Front
Set #3 : 40 kilos ( 90 pounds ) 12 reps for Lateral and 10 reps for Front .. after each set the pain was unreal .. the muscle eas screaming for mercy .. must try this superset if though u don't a machine try with DBs .. and feel the pain

Traps :

Hammer Strength Machine shrugs ( Standing ) :
Set #1 : 120 kilos ( 265 pounds ) 12 reps
Set #2 : Same as Set #1
Set #3 : 160 kilos ( 350 pounds ) 10 reps

Tri's :

Cable PushDown :
Set #1 : 50 kilos ( 110 pounds ) 12 reps
Set #2 : 70 kilos ( 155 pounds ) 12 reps
Set #3 : 100 kilos ( 225 pounds ) 10 reps

Over Head Cable extention by Rope :
Set #1 : 40 kilos ( 90 pounds ) 12 reps
Set #2 : 60 kilos ( 135 pounds ) 12 reps
Set #3 : 70 kilos ( 155 pounds ) 10 reps

Reverse Grip push down :
Set #1 : 40 kilos ( 90 pounds ) 12 reps
Set #2 : 60 kilos ( 135 pounds ) 12 reps
Set #3 : 70 kilos ( 155 pounds ) 12 reps

did ABS after that and then went to do 30 mintues low intensity cardio on cross trainer .. that's all guys :)

Rocky · 03-08-2006, 12:02 PM

Good stuff man! Credit to you for doing your routines with such weight with everything else going on! Speaks volumes for your dedication!

Q80_MuscleHed · 03-08-2006, 01:39 PM

thx Rocky .. really appreciate ur post .. nothing could stop me for making my body of dream .. when someone ask me about when will i quit from BBing ? .. my answer to that question is .. when i'll will be 6 feet underground :)

MexicanMuscle · 03-08-2006, 01:57 PM

hey man thats a good workout! and i know what u mean about all that freakin school pressure and feeling sleepy, my days are busy as hell too, but we got fit our workouts in and stick with it right?

TrueOutlaw · 03-08-2006, 02:06 PM

ur a beast bigQ intense stuff bro (as usual)

BigBen · 03-08-2006, 02:51 PM

Quote:

Originally Posted by Rocky

Good stuff man! Credit to you for doing your routines with such weight with everything else going on! Speaks volumes for your dedication!

I agree hes got a carzy busy schedule and hes still training like a mad man. Great work Q. Godbless u bro.

Q80_MuscleHed · 03-08-2006, 02:59 PM

cheers to of u guys :) .. that's what i call it dedication and falling in love with the greatest sport in the world :) .. love the pain

MaKaVeLi · 03-08-2006, 07:54 PM

bro seems like you have it rough...keep training hard man!

Q80_MuscleHed · 03-09-2006, 03:02 AM

thx Mak :) .. don't worry .. ur gonna used to see more hardwork on my log brother .. thx for post appreciate it

Q80_MuscleHed · 03-09-2006, 06:41 AM

today is full rest day .. no wieghtlifting, no cardio what so ever .. letting my body to relax .. thx god we have a vaciation every Thursday and Friday :) .. so the best thing to do is setting in front of my LOvely PC and spend much time on the dungeon :)

TrueOutlaw · 03-09-2006, 09:51 AM

well deserved time off bigQ enjoy bro

Q80_MuscleHed · 03-09-2006, 11:42 AM

thx true outlow :) .. while there is no workout today .. i will post my daily diet sample and meals that i eat while i'm cutting .. so here we go

Wake Up at 6 am

6:30 am Meal #1 : 75 grams of Oats + 10 egg whites + green tea cup

9:30 am Meal #2 : Four slice of whole grain bread with 100 grams of turcky breasts slices and 2 slices of Fat Free american cheese

12:30 pm : Same as Meal #2

( Note : those two meals 2 and 3 prepared before i go to collage or the clinical practice i kept them in the car :) and sometimes i eat meal #3 at 1:00 pm )

Meal #4 4:00 pm pre-workout : scoop of whey Isolate and cup of green tea

Working out

Meal #5 Post-workout : Scoop of whey + 30-50 grams of pure glucose suger and 5 grams of creatine

Meal #6 7:30 pm : 50 grams of Brown Rice plus 3 large chicken breasts + Loaf of Lettuce or Lean Ground Steak with whole wheat pasta and Loaf of Lettuce

Meal #7 10:30 pm pre-bed : 3 chicken breasts + big loaf of lettuce or Large gorund steak with loaf of lettuce

Extras : i used a little bit of ketchup with my steak to add some flavor and some of hot sauses with my chichken and rice .. some times i have a diet coke with my meals and of course drinking a lot of water thorugh out the day

Supplements :

Whey Isolate : Bre-workout and post workut with glucose or when i have no protain source i add to my meal

Glucose suger : for my post-workout shake

Multi Vits/Mins : 3 pills with my breakfast and a lot of water

Creatine : still stacking with creatine till july then i will stop taking it to get rid of water .. 5 grams with breakfast and 5 grams post-workout

ZMA : 3 pills before bed ( 30 mins before sleep )

EFA's : 6 soft gels during the day spliy them with meals

that's my current diet and supplements stack during my cut phase tribute :)

BigBen · 03-09-2006, 01:29 PM

Thats hardcore diet no doubt Q80! Kick ass bro.

Godbless Q