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  1. #1
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Prince Vegeta's legacy

    Sup Guys,

    I will start posting some of my workouts so i can get some opinions on my training routine and so on.

    Don't expect to see any big weights on pushing movements as i have severely dislocated my shoulder a couple a times(6 to be exact)and without a good spotter im scared into going heavy in push movements like bench presses cuz shit may pop out again and that would be horrible!!

    Stats:6'1"
    Weight:about 102.5 kilograms(bodyfat around 20%??)not that lean

    Well today October 2 i did back and tri's..........here go's.........

    -Barbell rows
    -95x15
    -115x12
    -135x10
    -135x10

    -lat pull downs
    1.130x15
    2.145x12
    3.160x8
    4160x6

    -Dead lifts
    1.135x15
    2.185x12
    3.225x8
    4.225x6
    5.275x4....no grip cuz did bi's and forearms the day before with chest:crymeariver:

    -D-grip pulldowns
    1.145x12
    2.160x10
    3.170x6
    4.170x6.5(did half a rep to really feel the burn):jerkoff1:

    -Cable rows with reverse grip
    1.145x12
    2.160x10
    3.160x7
    4.145x8

    And now Triceps

    -Rope push downs
    1.30 kgx15
    2.40 kgx12
    3.40 kgx12
    4.45 kgx8

    - Triceps extensions seated with ez curl bar(assuming a ez bar weighs 10 kilos...im not sure how much it weighs..)
    1.20 kgx15
    2.25 kgx12
    3.30 kgx10
    4.45 kgx7

    -Dumbell tricep extension
    1.8 kgx15
    2.10 kgx10
    3.12 kgx8

    -Skull crusher superset with close grip benchpress(olympic bar)
    1.Bar x12 /bar x12
    2.25 kg x10/bar x10
    3.same as 2

    That was about it for today....felt my shoulder bit in the skull crushers and it really sucks...

    Tommorow is rest(optional cardio & abs!!

    Any remarks or comments will be highly appreciated!!!
    1.

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  2. #2
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Oh forgot to mention that i am on a pretty decent diet to lose some body fat while maintaining and with any luck gaining some new muscle.




  3. #3
    Mecca V.I.P. bodybuilding reputation
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    Looks pretty good buddy. Some strong lifts there. Hope your shoulder doesn't inhibit your training too much then.




  4. #4
    Mecca V.I.P. bodybuilding reputation fallen's Avatar
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    Good to see another log starting. Hate it when grip goes that is a killer


    I am untamed, I need a leash
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  5. #5
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Sup Guys,

    Today was suppose to be leg day but my hams are so stiff from dead lifting on Tuesday that it became quad,calves and abs day

    Here go's..........

    Barbell squat
    barx20(warm up)
    40 kgx15
    50 kgx12
    60 kgx10
    80 kgx7
    90 kgx5
    100 kg x2.....First time training legs after 3 months of inactivity....was feeling it boooy!

    Machine Leg press(close stance)
    75 lbsx20(war up)
    135 lbsx15
    165 lbsx12
    195 lbsx10

    Leg extensions
    75 lbsx20(warm up)
    115 lbsx15
    135 lbsx12
    165 lbsx6 rest pause +1 +1
    165 lbs x6 rest pause +1 +1

    Calves machine
    135 lbsx12
    165 lbs x10
    195 lbsx10
    225 lbsx8

    Smith Machine Calf raises
    275 lbs x12
    275 lbs x12

    Abs
    4 sets of lying crunches x15
    3 sets of obliques bend sideways
    3 sets side twists with small bar
    3 sets of leg raises on a bench

    That was my workout for today....not that much but enough to feel my quads for a couple a days...And i get this nasty cramp in my left inner thigh that made it impossible to continue squatting right.Tomorrow it's pump up chest ,triceps and forearm day...I do
    chest on Mondays and pump it up on fridays just to keep blood int here because i feel its hard for me to gain muscle in my chest as in compared with my back or legs....See ya next time!!




  6. #6
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Nice session m8. Keep up the good work


    liberation trough self brutalization, real men don't fear pain and thus can't be controlled.


  7. #7
    Mecca V.I.P. bodybuilding reputation
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    Good stuff. Bet it felt nice to get those squats in after the time off from legs! Good weight too for first run out.
    Love the ab work - getting all the muscles involved.




  8. #8
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Yeah!!!Today 5th of October i hit chest and biceps and was one of my better chest trainings cuz my shoulder didn't bother me that much and my girlfriend was there to spot me so i could go heavier then usual.

    Here go's............

    Bench press
    -bar x 20(warm up)
    -40 kgx15
    -60 kgx12
    -80 kgx10
    -90 kgx6
    -100 kgx3.........just to get that strech at the bottom!

    Inline press
    -50 kgx15
    -60 kgx12
    -70 kgx10
    -80 kgx6

    Alternating Dumbell curls
    14 kgx20
    16 kgx16
    18 kgx12

    Closer grip EZ bar curls(assuming bar weighs 10 kilo's)
    -30 kgx15
    -30 kgx15
    -40 kgx10.....heavier then expected

    Concentration curls
    -8 kgx15 each side
    -10 kgx12 each side

    That as about it because i already did chest and bi's on monday but i took the opportunity that my gf was with me to help me with chest because i feel it is my weakest body part with shoulders so that i can bring it up.That is also the reason for the low volume....don't wanna over train it!

    Tommorow it's Shoulder and Tri's day!!




  9. #9
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    looking good that chest session dude strong incline and flat presses for sure, and those curls are nothing to be ashamed about either


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  10. #10
    Mecca V.I.P. bodybuilding reputation
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    Looks pretty solid to me. Good job on the ton on bench.




  11. #11
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thnx Bulkboy,Just trying my best,I still feel the dreaded "first week chest soreness".And because of this my front delts are dead and so is my upper chest.....But i always seem to have the problem that i dont feel a good pump in the middle and lower regions of my pecs......even when i bench press...i must find a exercise that can help me with that........gonna try some decline presses soon.Thanx for the feedback!




  12. #12
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Sup Mecca lovers!!
    Today 7th october i did delts and triceps!
    Didn't do much for front delts because they are still real stiff from chest training......can't overtrain them!!
    Here go's.....................

    Wide grip Upright rows(olympic bar)
    -barx15(warm up)
    -30 kgx12
    -40 kgx10
    -50 kgx7
    -50 kgx5

    Bent over raises
    -8 kgx12
    -10 kgx10
    -12 kgx8
    -14 kgx6
    -14 kgx4.....put down the weights and did a couple more

    Side laterals
    -10 kgx12
    -12 kgx10
    -14 kgx6
    -14 kgx5

    Reverse peck deck machine
    -115 poundsx12
    -165 poundsx10
    -195 poundsx8
    -195 poundsx8

    Front raises
    -7 kg x20
    -9 kg x20

    Seated Dumbell press
    -20 kgx10
    -20 kgx10

    Cable pushdowns
    -30 kgx15
    -40 kgx10
    -40 kgx10
    -30 kgx8

    Seated tricep extensions(EZ bar)Assuming it weighs 10kg
    -Bar x 20(warm up)
    -30 kgx15
    -40 kgx10
    -45 kgx7

    Dumbell extensions(one arm at a time)
    -8 kgx12
    -10 kgx10
    -10 kgx9

    V bar pushdowns
    -60 kg x12
    -60 kgx12
    -60 kgx10

    Was nice session all around.Did feel my once injured shoulder some...but no pain no game....Tommorow it's deadlift day!(back included)!!!!




  13. #13
    Mecca V.I.P. bodybuilding reputation
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    Nice work. That's a lot of work for the tris! Especially after the pressing moves!




  14. #14
    Mecca V.I.P. bodybuilding reputation fallen's Avatar
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    Hope your shoulder holds up. Great work there tris must have been cooked




  15. #15
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx Rocky and Fallen.....my tri's are fried....to a crisp...




  16. #16
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Today October 8th was a sad day in prince vegeta's life......
    Didn't have much time to train and couldn't dead lift cuz the power rack was being used....anyways.....did back and abs....
    Here go's...........

    Barbell rows
    -barx15(warm up)
    -40 kgx12
    -50 kgx10
    -60 kgx8
    -60 kgx5+1+1...put the bar down and rep with everything i have!

    Wide grip cable rows
    -115 poundsx15
    -145 poundsx12
    -175 poundsx9
    -205 poundsx6.....3 spotted....too heavy i think!

    V grip pulldowns
    -100 poundsx12
    -130 poundsx10
    -130 poundsx10
    -160 poundsx7+1+1

    Dumbell rows with both arms
    -18 kgx12
    -18 kgx12
    -18 kgx12

    Straight arm pulldowns
    -30 kgx15
    -35 kgx12
    -40 kgx10

    Abs

    lying crunches
    -3 sets of 20

    oblique crunches
    -3 sets of 15...with dumbell 14 kg

    At a end of a bench leg raises
    -3 sets..........

    Well that was it for today....didn't eat quite right so didnt have much energy.......the reason why i didn't wait to deadlift it's because this saturday i will go with my buddy and do the three big lifts for one rep max to see wath they are.....

    See yall next time!!




  17. #17
    Mecca V.I.P. bodybuilding reputation fallen's Avatar
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    Sux bout the deads, but still got in a good workout




  18. #18
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Today 8th October was chest and bicep day....Pretty good training all around
    Here GO's..............

    Flat barbell press
    -barx20(warm up)
    -40kg x15
    -50kg x12
    -60kg x10
    -70kg x7
    -80kg x6
    -80kg x5

    Incline Barbell Press
    -50 kgx15
    -60 kgx12
    -70 kgx9
    -70 kgx6

    Decline Press
    -50kg x12
    -60kg x10
    -60kg x8

    Cable Crossovers
    -30kg x15
    -40kg x12
    -40kg x10
    -30kg x12

    Alternate Dumbell Curls
    -12 kgx20(warm up)
    -14 kgx20
    -16 kgx16
    -18 kgx12
    -20 kgx10.....H...EA........VY

    alternate Hammer curls
    -20 kgx12
    -22 kgx10
    -22 kgx10

    EZ curl bar(assuming bar weighs 10 kilos)
    -Wide grip...30 kgx10
    -Close grip...30 kgx10
    -Wide grip....30 kgx8
    -Close grip....30 kgx8

    Biceps were pretty wasted after that!!

    All around was a pretty good workout considering how much i ate prior to the session.....damn college classes.....So im pretty satisfied...Soon i will post pictures of myself int he members area so people can critique on my physique and have a good laugh
    Tommorow will be legs!!C u mecca lovers then!






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