Q80_MuscleHed's Log

Q80_MuscleHed · 06-04-2006, 04:53 AM

Thx a lot guys :)

Rocky : man i really appreciate ur positive comments .. cheers fella

Xtweak : lool at are u mortal .. acutlly i rep this 1000 pounds for 7 reps not 10 .. thx brother for posting

BigBen : oh yeah man .. gonna get geak on this one

.. BigRon is always there when we need him

thx a lot guys for ur comments

Q80_MuscleHed · 06-04-2006, 09:38 AM

Ok .. today was ligth session of cardio and ABS

ABS :

Crunchs : 4 sets 15 reps

Reverse Crunchs : 4 sets 15 reps

Oblique crunshs on the hyperextention bench : 3 sets 12 reps

a session of cardio on elipitical machine : 45 mins on level 5 and 5 mins cooldown

that's all guys :)

polish966 · 06-04-2006, 10:38 AM

i m stealing that abs day, jsut ill do hanging leg raises instead of reverse crunches, nice sessionand cardio too

Rocky · 06-04-2006, 11:48 AM

Gotta work those abs man. Nice stuff. :)

Q80_MuscleHed · 06-04-2006, 03:20 PM

Polish : lol man .. u can take brother .. happy that u like it .. it simple and basic not that much at all :) ..

Rocky : u don't have to train them brother .. ur ABS are ur strongest point Rocko :)

BigBen · 06-04-2006, 03:25 PM

Got that right big boi! "ITS WAR BABY! ITS WAR!"

-Ronnie after repping 6 plates a side for 10 reps like 3 weeks out from the O. He repped so hard his nose started bleeding. it in the issue of flex when he tore his tights bc his legs were so pumped!

Q80_MuscleHed · 06-04-2006, 03:35 PM

yeah man .. that's really motivate the hell out of me .. what's war without blood .. Ronnie is damn hardcore .. he's the man indeed :) .. got them to war Big Man :)

thx brother for checking my log .. :)

chesticles · 06-05-2006, 03:28 AM

God I hate the eliptical man, I don't know how you do it for so long, nice work brutha

Q80_MuscleHed · 06-05-2006, 03:48 AM

lool .. it's my favorite cardio machine :) .. it makes u feel ur running in the air :) like ur trying to fly :)

Q80_MuscleHed · 06-05-2006, 11:45 AM

ok fellas .. today was Back for width workout .. so here we go :)

Back ( Width ) :

Front PullDown :
Set #1 : 96 kilos ( 210 pounds ) 10 reps
Set #2 : 117 kilos ( 259 pounds ) 10 reps
Set #3 : 131 kilos ( 290 pounds ) 8 reps

Behind the Neck PullDown :
Set #1 : 68 kilos ( 150 pounds ) 10 reps
Set #2 : 82 kilos ( 181 pounds ) 10 reps
Set #3 : 96 kilos ( 210 pounds ) 9 reps

Low Pully Rows :
Set #1 : 110 kilos ( 240 pounds ) 15 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 135 kilos ( 300 pounds ) 10 reps

Close Grip Pulldown :
Set #1 : 75 kilos ( 165 pounds ) 12 reps
Set #2 : same as set #1
Set #3 : same as set #1

Rear Delts :

Bent Over DB Lateral Raises :
Set #1 : 15 kilos ( 30 pounds ) 12 reps
Set #2 : same as set #1
Set #3 : 18 kilos ( 40 pounds ) 12 reps

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

jornT · 06-05-2006, 11:55 AM

Quote:

Originally Posted by Q80_MuscleHed

LoooooL Peanut .. i might switch to Powerlifting insteaded of BBing .. but In fact BBing is taking a big place for me ... i like powerlifting style and i like the strength .. but BBing gave me the body of dream :) .. thx brother for ur post

Chesty : loool .. yeah man i should made that clip but i didn't have someone to shot it for me

Xtweak : thx brother .. yeah i'm still motivating for that Powerlifting Clip .. i will order my copy soon :)

Ok guys Guess what .. i'm free now .. WoooooW .. i've done my exams session .. WooooooW

.. i did ok in the test .. and i was trying to finish it early so i will hit the gym as soon as i finish it lool .. In fact while i'm writing down my answers i was thinking of leg day .. and what should i do .. i gotta paid a bigcheck today .. and i got motivated till i realized that i'm still under examanition loool .. Q80 went nut

.. i trained my legs and it was great i was mind rested and focusing all in my wieghts .. here we go :

Quadz :

Leg Extention :
Set #1 : 70 kilos ( 160 pounds ) 12 reps
Set #2 : 95 kilos ( 205 pounds ) 12 reps
Set #3 : 130 kilos ( 280 pounds ) 10 reps .. yeah buddy

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

Leg Press :
Set #1 : 280 kilos ( 615 pounds ) 8 reps
Set #2 : 400 kilos ( 880 pounds ) 8 reps
Set #3 : 480 kilos ( 1056 pounds ) 7 reps .. damn it was heavy

Hams :

BB Stiffed Leg Deadz :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : 140 kilos ( 315 pounds ) 10 reps

Single Leg curl :
Set #1 : 20 kilos ( 45 pounds ) 10 reps
Set #2 : 30 kilos ( 65 pounds ) 10 reps
Set #3 : 42.5 kilos ( 95 pounds ) 10 reps

Calves :

3 sets on Standing calves raises 12 reps each one

3 sets on Horizontal calves press 12 reps each one

3 sets on Seated calves raises 12 reps each one .. gotta blast those muscles baby :)

that's all guys .. i was really happy with that session of legs .. even my training partner told me i was strong and fully motivated .. Luv u all fellas :)

No vid

jornT · 06-05-2006, 11:55 AM

Quote:

Originally Posted by Q80_MuscleHed

ok fellas .. today was Back for width workout .. so here we go :)

Back ( Width ) :

Front PullDown :
Set #1 : 96 kilos ( 210 pounds ) 10 reps
Set #2 : 117 kilos ( 259 pounds ) 10 reps
Set #3 : 131 kilos ( 290 pounds ) 8 reps

Behind the Neck PullDown :
Set #1 : 68 kilos ( 150 pounds ) 10 reps
Set #2 : 82 kilos ( 181 pounds ) 10 reps
Set #3 : 96 kilos ( 210 pounds ) 9 reps

Low Pully Rows :
Set #1 : 110 kilos ( 240 pounds ) 15 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 135 kilos ( 300 pounds ) 10 reps

Close Grip Pulldown :
Set #1 : 75 kilos ( 165 pounds ) 12 reps
Set #2 : same as set #1
Set #3 : same as set #1

Rear Delts :

Bent Over DB Lateral Raises :
Set #1 : 15 kilos ( 30 pounds ) 12 reps
Set #2 : same as set #1
Set #3 : 18 kilos ( 40 pounds ) 12 reps

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

Still no vid