[BigBen]

Originally Posted by q80_muscleHed

LEGS

Quadz :

BB Squat :
Set #1 : 100 kilos ( 225 pounds ) 12 reps
Set #2 : 140 kilos ( 315 pounds ) 10 reps
Set #3 : 160 kilos ( 350 pounds ) 10 reps

BB Lunges :
Set #1 : 60 kilos ( 135 pounds ) 10 steps for each leg
Set #2 : 70 kilos ( 155 pounds ) 10 steps for each leg
Set #3 : 80 kilos ( 175 pounds ) 10 steps for each leg

Vertical Leg Press :
Set #1 : 120 kilos ( 265 pounds ) 15 reps
Set #2 : 160 kilos ( 350 pounds ) 15 reps
Set #3 : 180 kilos ( 405 pounds ) 15 reps
Note : this is the total wieghts of Plates loaded with the machine

Hams :

Lying Leg Curls :
Set #1 : 60 kilos ( 135 pounds ) 10 reps
Set #2 : 74 kilos ( 160 pounds ) 10 reps
Set #3 : 81 kilos ( 175 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

went to do calves then .. i did 4 sets of Horizantel Calves press 20 reps each sets .. then seated calves raises 4 sets for 20 reps .. and then left the gym

that's all guys

That right big boi! EVERYBODY WANNA BE A BODYBUILDER, Thast right! BUT DONT NOBODY WANNA LIFE HIS OL HEAVY ASS WEIGHT! ILL DO IT THO! YEEEEAPPP BUH!
Awesome work Big Q! Keep up that intensity mayne! Proud of u Dogg keep hittin that iron like u know how!

Godbless

Ben

[Q80_MuscleHed]

Thx Beno :) .. my legs are stilly killing me .. especailly my glutes

[philosopher]

160kg squad.... very nice bro

[Q80_MuscleHed]

ok .. here we go


Back ( Width ) :

Front Pulldown :
Set #1 : 96 kilos ( 210 pounds ) 10 reps
Set #2 : 110 kilos ( 245 pounds ) 10 reps
Set #3 : 125 kilos ( 275 pounds ) 10 reps

Low Pully Rows :
Set #1 : 100 kilos ( 225 pounds ) 12 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 130 kilos ( 286 pounds ) 10 reps

Hammer Strength Machine High Rows : ( Single Hand )
Set #1 : 40 kilos ( 90 pounds ) 12 reps
Set #2 : 80 kilos ( 175 pounds ) 10 reps
Set #3 : 100 kilos ( 225 pounds ) 10 reps

LifeFitness Iso-lateral Low pully row : ( was going for pump .. by back was stiffed and just pull my arms from pronation position to supination position at the end :
Set #1 : 23.5 kilos ( 55 pounds each hand ) 15 reps
Set #2 : 30 kilos ( 65 pounds each hand ) 15 reps
Set #3 : same as Set #2

really felt the pump on my back .. like it .. i took a pic of it take a look :


Rear Delts :

Gripless machine bent over lateral raise :
Set #1 : 10 kilos ( 20 pounds each side ) 12 reps
Set #2 : same as set #1
Set #3 : same as set #1

a cardio session and left the gym

Hey Rocky .. my gym brought new lifefitness pulldowns ( cable not machine ) i tried today but didn't recommended it .. the setting position is not comfortable .. and u feel almost ur setting on the ground instead of being on a bench .. i will take some pics tomorrow for different lifefitness machines that we have them in the gym for u man :)

[DaeguDave]

Heavy-ass pulldowns q80. You're a hell of a lifter, dude!

[Q80_MuscleHed]

Thx philo for posting :) .. 160 kilos ?? ain't nothin but a peanut

thx DaeguDave .. appreciate ur post man

[xtweak05]

them pulldowns are insane for sure man. and that 225lbs on the one armed high pulley row? dang man, your strong as an ox

[BigBen]

Nice work Q! I use to have those machines at my oldgym bro, were great for targeting specific muscles no doubt!

Godbless

Ben

[EneMy@fSelf]

Nice work Q80, keep at it.

[pickle]

nice gym u train at!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!

oh and good pulldowns,single rows too :)

keep it up hammerfridge80

[fahad]

wow those r some heavy ass pulldowns.....stop imparasing me man, come on now.....

[MaKaVeLi]

Originally Posted by fahad

wow those r some heavy ass pulldowns.....stop imparasing me man, come on now.....

i think you've just "imparased" yourself man ...sorry dude not tryna hate on ya

BUT Goodness gracious thats some heavy ass pulldowns dude! The rows aint short of impressive either