[Q80_MuscleHed]

Thx Rocky and Philo for posting :)

yeah Rocky .. i'm still trying to keep my streangth the same .. never back down baby

[BigBen]

Originally Posted by q80_muscleHed

trained Back today and i went heavy with high reps .. here we go :

Back ( For Width ) :

Front Pull Down :
Set #1 : 90 kilos ( 200 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : 110 kilos ( 250 pounds ) 12 reps

Hammer Strength Iso Lateral Reverse grip pull down :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 80 kilos ( 175 pounds ) 12 reps
Set #3 : 100 kilos ( 225 pounds ) 12 reps

Close Grip Pulldown :
Set #1 : 70 kilos ( 165 pounds ) 12 reps
Set #2 : same as Set #1
Set #3 : 80 kilos ( 175 pounds ) 12 reps

Hammer Strength Machine PullOver :
Set #1 : 80 kilos ( 175 pounds ) 15 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : Same as Set #2 but 10 reps

Rear Delts : ( Actully the rear delts got burnned after these intense sets of Back so i didn't go heavy with it :

Life Fitness Reverse Peck-Deck :
Set #1 : 82 kilos ( 180 pounds ) 12 reps
Set #2 : Same as set #1 but 10 reps
Set #3 : Same as set # 2

a cardio session and then left the gym .. that's all guys :)

Thanks Q!

WHOOOO! Kick ass session bro, im glad t see your still as strng as a freakin OX! Nuthin but some lightweight baby! I love pulldowns man exspecially the streach at the top, u can feel yourself getting biggER! WOOT!


Godbless Q!

[Q80_MuscleHed]

thx Ben :) .. yeah i like when the lats got streach :) .. u could fly with it

[fahad]

awsome bro i hpe everything is going ok with ur cutting and that ur not getting weaker alot........

[Diesel]

Originally Posted by q80_muscleHed

u could fly with it

like this?

[hypocrisy86]

Originally Posted by Diesel

like this?

ofg lmao!!!

nice

[MaKaVeLi]

heavy session indeed bro! its good to see you still pumpin them hardcore weights while cutting... oh yeah fly!

[Q80_MuscleHed]

Back ro u guys .. damn i almost slept in lectures lool .. i was tired and exhuasted when i went to go .. feeling dizzy during workout .. i left home since 7:00 am and back now at 7:00 PM .. damn busy all the day .. anyway i trained shoulder today :


Shoulders :

Seated DB Side Lateral :
Set #1 : 15 kilos ( 30 pounds ) 12 reps
Set #2 : 20 kilos ( 45 pounds ) 12 reps
Set #3 : 22.5 kilos ( 50 pounds ) 12 reps

Smith Machine Press :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 80 kilos ( 175 pounds ) 12 reps
Set #3 : 100 kilos ( 225 pounds ) 10 reps

Standing Machine front raise : ( Single Hand )
Set #1 : 27.5 kilos ( 60 pounds ) 12 reps
Set #2 : 32.5 kilos ( 70 pounds ) 12 reps
Set #3 : 45 kilos ( 100 pounds ) 12 reps .. In fact that machine was light .. so don't be impress with wieghts guys :)

Traps :

Hammer Strength Standing machine Shrugs :
Set #1 : 80 kilos ( 175 pounds ) 15 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 160 kilos ( 360 pounds ) 12 reps

Tri's :

V-bar Pressdown :
Set #1 : 24 kilos ( 55 pounds ) 12 reps
Set #2 : 31 kilos ( 65 pounds ) 12 reps
Set #3 : 45 kilos ( 100 pounds ) 10 reps .. some heavy ass cable machine \

Steated Overhead DB Extention :
Set #1 : 35 kilos ( 75 pounds ) 12 reps
Set #2 : 38 kilos ( 85 pounds ) 12 reps
Set #3 : 50 kilos ( 110 pounds ) 7 reps .. thought it was 45 kilos ( 100 pounds ) i didn't realized it 50 kilos ( 110 pounds ) until i finished my set .. damn some heavy ass DB

Machine Dips :
Set #1 : 90 kilos ( 200 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : 120 kilos ( 265 pounds ) 12 reps

ABS and cardio then .. after that .. that's all folks :)


Note : lol at this pic diesel .. u can fly but not that much bro .. ouch

gotta go now guys .. some assignments are waiting to be solved :)

[Rocky]

Good session despite your exhaustion man!

[Diesel]

good work Q, good luck w/ school also

[Amped]

Nice weight bro--good luck with school

[Q80_MuscleHed]

thx guys .. appreciate it :) .. today is a full rest for my body .. i made the 6th day of the scudale a full rest day so my body can recuoprate and regenrate itself :)