[Q80_MuscleHed]

LoooL fahad :) .. thx man for checking my log .. btw i trained shoulders, traps and tri's .. and that was my workout :

Shoulders :

Seated BB Press :
Set #1 : 60 kilos ( 135 pounds ) 10 reps
Set #2 : 80 kilos ( 175 pounds ) 10 reps
Set #3 : 100 kilos ( 225 pounds ) 6 reps

Standing Machine Side Lateral Raise Supersetting with standing Front Raise: ( Single Hand ) :
Set #1 : 22.5 kilos ( 50 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 ) 10 reps for both Lateral and Front

Traps :

Hammer Strength Machine shrugs ( Standing ) :
Set #1 : 80 kilos ( 175 pounds ) 12 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 160 kilos ( 350 pounds ) 10 reps

Tri's :

Rope Pushdown :
Set #1 : 25 kilos ( 55 pounds ) 12 reps
Set #2 : 31 kilos ( 65 pounds ) 12 reps
Set #3 : 38 kilos ( 88 pounds ) 10 reps .. i went to anather cable machine and it has a rack end till 50 kilos ( 110 pounds ) and the wieghts were so heavy

OverHead Machine Extention :
Set #1 : 22.5 kilos ( 50 pounds ) 12 reps
Set #2 : 27.5 kilos ( 60 pounds ) 12 reps
Set #3 : 32.5 kilos ( 70 pounds ) 10 reps

Single Hand reverce pushdown :
Set #1 : 15 kilos ( 30 pounds ) 12 reps
Set #2 : 25 kilos ( 55 pounds ) 12 reps
Set #3 : 35 kilos ( 68 pounds ) 12 reps

didn't do cardio today .. i have an exam tommorow and should be study for it :) .. see u guys

[fahad]

great work bro.....btw how many minutes of rest do u usually take between ur sets???and godd luck with ur exam bro.......

[Q80_MuscleHed]

well man .. i actully don't know .. once my training partner finished his set .. i directly go to do my set .. but in the offseason i take some mins before i go to do my heaviest set especially in deadz and squats .. just to ctach my breath

[fahad]

cool bro....me 2 i dont look at the watch but i would say that i take no more than 2 minutes rest per set...and i also make sure not to losse the pump and keep it going.....

[BigBen]

Nice work bro thats what im talkin about on those shoulder presses. 225 LIGHTWEIGHT! Killer session mayne.


Godbless Q!

[Q80_MuscleHed]

thx Fahad :) ..

yeah BigBen .. stay heavy all around the year .. Light wieghts .. thx my Iron Friend

[mindstar]

huge shoulder press man...great work.

[TrueOutlaw]

good work Q good luck w/ that exam bro

[Rocky]

Big press indeed! Bg everything! Hope the exam goes well!

[Amped]

Huge weight again bro

[Q80_MuscleHed]

thank u all guys .. appreciate ur posts :)

[BigBen]

LMAO your new avatar is great bro! Nuthin but a texan!

[Q80_MuscleHed]

LOL .. thx man .. all credits go to Lineski .. actully this is the best pic that show my favorites BBer's for all time :)