Q80_MuscleHed's Log

Q80_MuscleHed · 01-30-2006, 04:05 AM

25-1-2006 : Shoulders

Seated DB press :
Set #1 : 30 kilos ( 65 pounds ) 12 reps
Set #2 : 40 kilos ( 90 pounds ) 10 reps
Set #3 : 45 kilos ( 100 pounds ) 8 reps
Set #4 : 50 kilos ( 110 pounds ) 6 reps

Standing Machine side laterals :
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : 30 kilos ( 65 pounds ) 12 reps
Set #3 : 45 kilos ( 100 pounds ) 12 reps

Reverse pec-deck :
Set #1 : 103 kilos ( 227 pounds ) 12 reps
Set #2 : 117 kilos ( 260 pounds ) 12 reps
Set #3 : 124 kilos ( 275 pounds ) 12 reps

Machine Shrugs :
Set #1 : 80 kilos ( 175 pounds ) 12 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 160 kilos ( 350 pounds ) 12 reps

Q80_MuscleHed · 01-30-2006, 04:16 AM

26-1-2006 : Arms :

Bi's :

BB curls :
Set #1 : 27.5 kilos ( 60 pounds ) 12 reps
Set #2 : 35 kilos ( 80 pounds ) 12 reps
Set #3 : 40 kilos ( 100 pounds ) 10 reps
Set #4 : 50 kilos ( 110 pounds ) 8 reps

Alt. Hummer curls :
Set #1 : 15 kilos ( 30 pounds ) 10 reps
Set #2 : 17.5 kilos ( 35 pounds ) 10 reps
Set #3 : 20 kilos ( 45 pounds ) 10 reps

Machine curls :
Set #1 : 40 pounds 12 reps
Set #3 : 80 pounds 12 reps
Set #3 : 100 pounds 10 reps

Tri's :
Close grip bench :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 8 reps
Set #3 : 110 kilos ( 230 pounds ) 6 reps

Straight bar press down :
Set #1 : 28 kilos ( 65 pounds ) 12 reps
Set #2 : 38 kilos ( 90 pounds ) 12 reps
Set #3 : 46 kilos ( 100 pounds ) 12 reps

Seated machine extention :
Set #1 : 46 kilos ( 100 pounds ) 12 reps
Set #2 : 67 kilos ( 150 pounds ) 12 reps
Set #3 : 77 kilos ( 175 pounds ) 12 reps

Forarms :
Machine Gripper :
Set #1 : 40 kilos ( 90 pounds ) 12 reps supersetting with extenser machine ( 25 kilos ) 12 reps
Set #2 : 50 kilos ( 90 pounds ) 12 reps supersetting with extenser machine ( 25 kilos ) 12 reps
Set #3 : 60 kilos ( 90 pounds ) 12 reps supersetting with extenser machine ( 25 kilos ) 12 reps

MaKaVeLi · 01-30-2006, 04:25 AM

man u lucky you had all that written down!

Q80_MuscleHed · 01-30-2006, 04:38 AM

28-1-2006 : Legs

Quadz :
Squats :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : 140 kilos ( 315 pounds ) 12 reps
Set #4 : 180 kilos ( 405 pounds ) 6 reps

Leg Press :
Set #1 : 240 kilos ( 530 pounds ) 12 reps
Set #2 : 360 kilos ( 790 pounds ) 12 reps
Set #3 : 440 kilos ( 970 pounds ) 15 reps
Set #4 : 520 kilos ( 1145 pounds ) 10 reps

Lunges ( on the olympia bar ):
Set #1 : 40 kilos ( 90 pounds ) 10 reps for each leg
Set #2 : 50 kilos ( 110 pounds ) 10 reps for each leg
Set #3 : 60 kilos ( 135 pounds ) 10 reps fpr each leg

Hams :
Lying Curls
Set #1 : 46 kilos ( 100 pounds ) 12 reps
Set #2 : 64 kilos ( 140 pounds ) 12 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 ) 12 reps

Q80_MuscleHed · 01-30-2006, 04:49 AM

29-1-2006 :
Chest :
Incline smith machine :
Set #1 : 60 kilos ( 135 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 10 reps
Set #3 : 140 kilos ( 315 pounds ) 6 reps

Flat DB press :
Set #1 : 30 kilos ( 65 pounds ) 12 reps
Set #2 : 40 kilos ( 90 pounds ) 10 reps
Set #3 : 50 kilos ( 110 pounds ) 8 reps

Iso lateral Decline hummer strength machine press :]
Set #1 : 30 kilos ( 65 pounds ) 12 reps
Set #2 : 50 kilos ( 110 pounds ) 12 reps
Set #3 : 70 kilos ( 155 pounds ) 10 reps

Cable Cross Over :
Set #1 : 15 kilos ( 30 pounds ) 15 reps
Set #2 : 17.5 kilos ( 35 pounds ) 12 reps
Set #3 : same wieght as Set #2 but 10 reps

Tri's :
Skull crusher :
Set #1 : 60 pounds 12 reps
Set #2 : 80 pounds 12 reps
Set #3 : 110 pounds 12 reps

Press down with straight bar :
Set #1 : 28 kilos ( 65 pounds ) 12 reps
Set #2 : 38 kilos ( 90 pounds ) 12 reps
Set #3 : 50 kilos ( 110 pounds ) 12 reps

finally got everthing written ..

Makavili .. i don't have all things written .. but i tried to remember my numbers .. and i almost remembered them LOL .. i kinda upset after seeing some of my post in this thread were deleted .. but thx god my head still having some memories :)

Rocky · 01-30-2006, 01:34 PM

Good for you man! Gonna re-do all mine too!

Q80_MuscleHed · 01-30-2006, 02:02 PM

i'm back with more mighty wieghts .. i trained back for width :

Back :
Wide Grip Front pulldown :
couples sets warm up ( 20 reps )
Set #1 : 100 kilos ( 225 pounds ) 10 reps
Set #2 : 120 kilos ( 265 pounds ) 10 reps
Set #3 : 135 kilos ( 315 pounds ) 8 reps

Reverse Grip Iso-lateral hammer strength pull down :
Set #1 : 40 kilos ( 90 pounds ) each handle 10 reps
Set #2 : 50 kilos ( 110 pounds ) each handle 10 reps
Set #3 : 60 kilos ( 135 pounds ) each handle 8 reps

Close grip low pully row :
Set #1 : 100 kilos ( 225 pounds ) 10 reps
Set #2 : 120 kilos ( 265 pounds ) 10 reps
Set #3 : 135 kilos ( 315 pounds ) 10 reps

Machine pullover :
Set #1 : 80 kilos ( 175 pounds ) 12 reps
Set #2 : 100 kilos ( 225 pounds ) 12 reps
Set #3 : same as Set #2

Biceps :
High curl machine : ( MTS biceps curl from hammer strength )
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : 30 kilos ( 65 pounds ) 12 reps
Set #3 : 40 kilos ( 90 pounds ) 8 reps

Machine preache curls : ( cable attached to wieghts rack with staright bar )
Set #1 : 18 kilos ( 40 pounds ) 12 reps
Set #2 : same as set #1
Set #3 : same as set #1

that's all guys ... mighty !! .. isn't ????

Rocky · 01-30-2006, 02:35 PM

Still can't get over how much weight you use!

BigBen · 01-30-2006, 10:53 PM

GETTING STRONG!!!!!!!!!!!!!!

Here i come tho! Best stay hungry Q80! Dont get to crazy thoi gotta keep up bro!

Lol

Peace n GodBless

TrueOutlaw · 01-31-2006, 09:46 AM

man those are some big numbers good job............what are your stats: height and weight, and do you plan on posting any pics you have to be a beast

Q80_MuscleHed · 01-31-2006, 10:53 AM

thx guys for comments .. well i don't have time now .. the new collage semester started and i'm rush .. anyway true outlow .. i don't digital camera and if i have i wouldn't post pics now .. i'm bloated since i'm bulking up man :) .. but i will start cutting at the beginning of March .. so anyway .. i trained my shoulders today .. and that was my workout :

Shoulders :
Machine Press : ( it's the same that Richard JOnes used in his part of Battle of Olympia '04 :
Set #1 : 20 kilos ( 45 pounds ) 12 reps
Set #2 : 40 kilos ( 90 pounds ) 12 reps
Set #3 : 60 kilos ( 60 pounds ) 10 reps

Standing machine side Lateral ( both hands ) :
Set #1 : 32.5 kilos ( 70 pounds ) 12 reps
Set #2 : 45 kilos ( 100 pounds ) 12 reps
Set #3 : 55 kilos ( 120 pounds ) 12 reps

Machine Front raise ( the same machine as the above ) :
Set #1 : 22.5 kilos ( 50 pounds ) 12 reps
Set #2 : 27.5 kilos ( 60 pounds ) 12 reps
Set #3 : 35 kilos ( 80 pounds ) 12 reps

Reverse Pec-Deck :
Set #1 : 95 kilos ( 210 pounds ) 12 reps
Set #2 : 117 kilos ( 265 pounds ) 12 reps
Set #3 : 131 kilos ( 285 pounds ) 12 reps

BB shrugs :
Set #1 : 100 kilos ( 225 pounds ) 12 reps
Set #2 : 120 kilos ( 265 pounds ) 12 reps
Set #3 : 140 kilos ( 315 pounds ) 10 reps

that's all guys .. No Free wieghts because i was veri tired .. woke in the morning .. drag myself to collage from 9 am to 4 pm and then go to the gym and working my ass off :) .. anyway C U fellas :)

MaKaVeLi · 01-31-2006, 08:07 PM

ur lucky you have machines for both side laterals and front raises... good session bro

Q80_MuscleHed · 02-01-2006, 04:52 AM

yeah bro .. we have about 10 machines for shoulders .. and vareity of them is great .. In fact i believe in free wieghts more than machines .. but when u get exhaust from ur daily life and not have 100% energy .. sometimes machines are fine :)