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  1. #1801
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Nov 2006
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    Good work on the squats mate.


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe



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  2. #1802
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx Freako!!

    Gonna do push upperbody today,


    sigpic70213 7


  3. #1803
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    As expected, my strength dipped a bit thanx to the inactivity of the last two weeks...

    Push session..

    Bench
    40kgx15
    60kgx12
    80kgx8
    90kgx3
    90kgx3...damn..
    80kgx6

    Incline dumbell
    26kgx12
    30kgx10
    34kgx6...weak...

    Side laterals
    10kgx10
    12kgx8
    14kgx6
    14kgx6

    Seated plate loaded unilateral shoulder press
    20kg each sidex12
    30kgx10
    40kgx8

    Machine dips plate loaded
    60kg each sidex12
    70kgx9
    80kgx5...HEAVY

    Reverse grip unilateral pushdowns
    12,10,8

    Did 20 minutes cardio, eventhough my legs are super sore and stiff...

    Tommorow is pull day!
    Depending on how my legs are, i may do deads




  4. #1804
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    great session bro.. don't worry about the bench it looks good


    I'm Dancing with the Devil ! Forever Angels ! 81


  5. #1805
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx Miami, I always appreciate good support




  6. #1806
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Pull day

    Chest supperted rows plate loaded( wide grip and hitting more the upper back muscles
    20kgx15
    40kgx12
    50kgx9
    60kgx6

    Seated high rows plate loaded
    30kg each sidex10
    40kgx10
    50kgx8

    Seated wide grip low cable rows
    75kgx10
    85kgx8
    95kgx6

    Face pulls
    50kgx15
    60kgx12
    70kgx10

    Smith machine shrugs
    60kgx10
    90kgx8...grip hurt...lolz
    120kgx8
    120kgx8

    Seated dumbell curls
    Both arms
    12kgx12
    14kgx10
    unilateral
    18kgx6 per arm
    20kgx6 per arm

    Dumbell preacher curls on bench at highest setting
    8kgx12 per arm
    10kgx10
    10kgx8

    that was that...im sore all over...




  7. #1807
    Mecca V.I.P. bodybuilding reputation Adam23's Avatar
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    good back session bro !!! with good volume !!!

    keep it up PV




  8. #1808
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanx man!!




  9. #1809
    Mecca V.I.P. bodybuilding reputation ironheart's Avatar
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    solid session bro. bet you were pumped after all those pulling exercises. keep up the good work!


    Glory glory man united!!!


  10. #1810
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx IH!

    Did push workout today, supposed to do legs, but they are still too sore to train, will train them tommorow

    Incline barbell press
    40kgx12
    60kgx10
    80kgx6+2 forced
    90kgx2+2 forced
    100kgx1

    Seated incline press plate loaded
    40kg each sidex10
    50kgx8
    60kg each sidex4..PB, first time putting three big plates each side, quite happy

    Seated dumbell press
    20kgx10
    24kgx8
    26kgx6
    30kgx4

    Seated side laterals( strict)
    8kgx10
    10kgx8....shoulders are swole..

    Bent over laterals
    8kgx10
    9kgx8

    Olympic bar skull crushers
    20kgx10
    30kgx8
    35kgx6
    30kgx6, the long bar makes it harder

    Heavy pushdowns
    10,8,5 ( whole stack)

    Did some abs, standing cable crunches ss with hanging knee raises

    Did 15 minutes cardio, and was tired...

    Tommorow is legs!




  11. #1811
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    Awesome job man!!, whole stack for pushdowns!??? wooot
    cant wait for that leg day bro!




  12. #1812
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanx Hypo! ill do my best tommorow!




  13. #1813
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Low energy leg training, but felt good

    Smith front squats( assuming bar is 20kg, but feels heavier)
    20kgx10
    40kgx10
    60kgx8
    80kgx3
    80kgx3
    80kgx3 drop set 60kgx3

    Leg press
    120kgx10
    160kgx10
    200kgx10
    240kgx8

    Stiff leg deads
    40kgx10
    60kgx10
    80kgx8
    80kgx8

    Standing leg curls unilateral
    35kgx10
    40kgx8
    40kgx8




  14. #1814
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    good leg day man,
    good goooood,

    i should start doing legs again....




  15. #1815
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    yeah you should man!!




  16. #1816
    Team Winklaar bodybuilding reputation Pickle's Avatar
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    hey there short stuff. sorry i havent been in here for a while.I know what you meant by forced reps i stand by my statement of i dont have the balls to do them. Great effort on the leg session vegeta nice volume puts me to shame




  17. #1817
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanx Pickle!




  18. #1818
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Back, traps and bi's today

    Deads
    60kgx10
    100kgx8
    120kgx8
    140kgx6
    Now for the 200...
    180kgx1
    200xfail
    200xfail
    180kgx1....damn..


    T bar rows old school
    1 platex10
    2platesx10
    3platesx8
    4platesx6

    Wide hammer grip pulldowns ss with straight arm small grip pulldowns
    60kgx10/25kgx10
    70kgx8/25kgx8
    80kgx6/20kgx8

    Did some light shrugs just to pump them up, they were pretty tired from deads

    Biceps
    Hammer curls
    16kgx10 per arm
    20kgx8
    24kgx6

    Standing high cable curls ( FDB)
    3 sets of 15,12,10

    Did 20 minutes cardio and done

    Tommorow push and monday legs and then ill go to aruba for a month, gonna train some but nothing special, this was my last chance to get the 200 till august really...






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