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  1. #199
    Mecca V.I.P. bodybuilding reputation
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    Nice session. Good to see the deads making an appearance and a pretty respectable first time out for 2008 too!





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  2. #200
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Been out of action for 4 days now....lower back was aching like fuck because of sucky bed....and had to finish up school
    17 jan. leg day!

    Squat
    40kgx10
    50kgx8
    60kgx6
    70kgx6
    80kgx5
    Main set
    90kgx7


    All these ex were 3 sets each

    Did some lying hack squats

    Did some extensions

    Hamstring curls

    Stiff leg deads

    Seated calf raise

    Standing calf raise

    Reason i am not writing down weights is because of not logging in my log book.I snuck in to the new gym so i didn't have to pay for the one session!!

    Tomorrow is push day!




  3. #201
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Nice sessions bro.Getting that strenght back




  4. #202
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    looks solid for me.. hope you can work out legally soon :keke:


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


  5. #203
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    18TH January

    Started a new split that i feel is better for recovery and power

    day 1:Quads,glutes and calves.....................Major move=Squat
    day 2:chest and shoulders(front and side)......Major move=bench press
    day 3:back traps rear delts hamstrings...........Major move=Deadlift
    day 4:Arms and forearms and abs..................Major move=Close grip bench press+ Barbell curls

    Yesterday was my first day which was legs

    Today i did chest day

    Bench press
    40kgx15
    50kgx15
    60kgx12
    70kgx8
    80kgx6
    90kgx4

    Incline press
    50kgx10
    60kgx8
    70kgx6
    80kgx5

    Flat dumbell press
    3 sets 22kgx8

    Flye's...2 sets just to finish chest up

    Seated side laterals
    6kgx15
    8kgx10
    9kgx8
    10kgx6
    10kgx6

    Front raises
    3 sets of 10kgx12-14

    Barbell press
    3 sets of 40kgx 6-8

    Front delts were dead after so much pushing
    Next time will do shoulder before chest
    Just to use full power for each muscle each time.

    Tommorow is back baby!!




  6. #204
    Mecca Maniac bodybuilding reputation
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    looks good man, one thing i noticed is you could spend some more time on another part, like side delts instead of front raises, after all the pressing theyre already banged up, give some love to something else. just a thought, good work all around




  7. #205
    Mecca V.I.P. bodybuilding reputation
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    New split looks pretty good. Like the fact you're focussing on the big lifts - I agree with Sheriff about the front raises - I wouldn't do them full stop! More important to me would be bent over raises for rear delts!

    First session looked good buddy.




  8. #206
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanks rock....im doing rear delts with back as i feel that they get a lot of work beccuse of rows especially dumbell rows....adn seeing that soon i will start training at a new gym were the dumbells go to 70 kilo's i will be doing a lot of them...so 3 sets of rear laterals on back day is enough stimulation!




  9. #207
    Mecca V.I.P. bodybuilding reputation h0ke's Avatar
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    Great chest day! That split really looks good. When I change my day split, my motivation grows and I have more "power" to train.


    l]h0ke's workout log!
    Quote Originally Posted by Hypocrisy86
    women pay more for vehicle insurance, cus they suck at driving


  10. #208
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Fine benching bro.Split looks good.




  11. #209
    Mecca V.I.P. bodybuilding reputation PrizeFighteR's Avatar
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    nice pressing throughout bro I don't think I'd put any specific front delt training either. Split looks good though.




  12. #210
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Update: Starting thursday the 24th i will officialy begin training at the new hardcore gym near my house!!
    www.flexbodygym.nl !!check it out!!




  13. #211
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Yes people!

    I have started to train at the new gym and it feels great!

    Reverse grip hammer strenght pulldowns
    3 sets of 50kg

    Dumbell rows
    30kgx8
    36kgx8
    40kgx6
    40kgx6

    Neutral grip pulldowns
    55kgx10 3 sets

    Cable rows
    50kgx10 3 sets

    Bent over laterals
    3 sets of 10x10kg

    Reverse pek deck
    3 sets of ???x10

    Dumbell shrugs
    30kgx8x 3 sets

    Barbell rows

    3 sets of 65kgx10

    Did 20 minutes cardio threadmill

    then did supers set decline crunches with hyperextensions!

    Tommorow is chest day!




  14. #212
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Did chest and front/side delts

    Incline dumbells
    16kgx10
    24kgx8
    30kgx6
    30kgx5
    26x6

    Bench press
    50kgx10
    2x 60kgx8

    Decline bench machine
    45kgx12
    60kgx10
    70kgx7

    Hammer strength decline press
    3 sets of 35 kg each side x8

    Cable crossovers
    2 x 25kgx8

    Incline press machine
    55kgx8
    65kgx6 2 sets

    Seated side laterals
    7kgx10
    9kgx8
    9kgx6 dropset 7kgx6
    9kgx6 dropset 7kgx4 dropset 4kgx4

    Upright rows
    20kgx10
    25kgx10
    30kgx8

    Dumbell presses
    16kgx8
    2 sets 18kgx failure(about 6 and next set 5)

    That was it

    If u are wondering why so many diff ex. for chest its because its a new gym and tried everything out.

    Tommorow is leg day!!




  15. #213
    Mecca V.I.P. bodybuilding reputation h0ke's Avatar
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    Nice train in here too! New gym, there u just must to test everythink . I know that m8




  16. #214
    Mecca V.I.P. bodybuilding reputation PrizeFighteR's Avatar
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    gym looks pretty nice man...both sessions are really solid..keep killing it!




  17. #215
    Mecca V.I.P. bodybuilding reputation Mikew's Avatar
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    Glad that you like the new gym, and good sessions in here. Keep it up!




  18. #216
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanx all for the support!






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