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  1. #1495
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    ATG: The only way to squat!!!!


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  2. #1496
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Wow thanks everyone for the great comments!


    sigpic70213 7


  3. #1497
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Shoulder and arm workout today

    Standing behind the neck press
    30kgx10
    40kgx8
    50kgx6
    50kgx6..felt good in the shoulders and no pain

    Side laterals
    10kgx12
    12kgx10
    14kgx8
    16kgx5...these are heavy

    Standing smith machine presses to front( assuming bar is 20kg)
    30kgx10
    40kgx8
    50kgx6..shoulders were already tired so no big weights on these, next time ill start with these and go heavier

    One arm bent over laterals
    10kgx10
    12kgx10 2 sets

    Dumbell curls
    16kgx12 -6 per arm
    20kgx12
    20kgx12
    22kgx10

    Seated machine tricep extensions unilateral
    10kgx10 WU
    15kgx10
    20kgx8
    20kgx8

    Seated machine preacher curls unilateral
    10kgx10 WU
    15kgx10
    20kgx8
    20kgx8

    did 3 set of pushdowns

    4 sets of hammer crunches
    3 sets of side bends
    2 sets of hanging leg raises

    Was pumped and had a great workout

    Tuesday is back and traps!




  4. #1498
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    great work man! looks super good!


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


  5. #1499
    Mecca V.I.P. bodybuilding reputation Adam23's Avatar
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    awesome session PV !!! keep it up




  6. #1500
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx miami and Adam! i do my best!




  7. #1501
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Cycle #1

    Day 1

    Back..... Deads 4 sets
    Dumbell rows 4 sets
    Traps..... Barbell shrugs 3 sets
    Biceps..... Dumbell curls 4 sets

    Day 2

    Chest....... Dumbell press 4 sets
    Incline Smith 3 sets
    Shoulders....... Dumbell press 3 sets
    Wide grip upright rows 3 sets
    Tricep..... Close grip bench presses 4 sets

    Day 3

    Quads.... Squats 5 sets
    Leg press 3 sets
    Hams..... Lying leg curls 4 sets
    Calves..... Standing calf raises 4 sets


    Cycle #2

    Day 1

    Back...... T-bar rows old style 4 sets
    Pulldowns 4 sets
    Traps.... Dumbell shrugs 3 sets
    Biceps.... Barbell curls 4 sets

    Day 2

    Chest...... Incline dumbell press 4 sets
    Barbell bench 3 sets
    Shoulders.... Smith machine presses 3 sets
    Side laterals 3 sets
    Triceps.... Extensions 4 sets

    Day 3
    Quads.... Front squats 5 sets
    Lunges 3 sets
    Hams.... Standing leg curls 4 sets
    Calves.... Seated calf raises 4 sets




  8. #1502
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    This is my new cycle

    Less volume but more frequency, all basic and gonna do cardio everyday expect leg days

    3 days on, 1 day off...repeat till dead

    Gonna wheigh my self and set starting weight and aim for a 0.5-1 kg loss per week

    Gonna start Tuesday




  9. #1503
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Cycle looks good PV.Looking forward to see how you progress.




  10. #1504
    Administrator
    bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation tkD's Avatar
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    Sounds great PV, looking forward to your progress.




  11. #1505
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    sounds good looking forward to see whats up




  12. #1506
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Nice exercise selection, but what sort of progressions are you going to be using for the program?


    My log - read it f*ckers!

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  13. #1507
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Quote Originally Posted by El Freako View Post
    Nice exercise selection, but what sort of progressions are you going to be using for the program?
    Thanx for the great comments guys

    @Freako: im just gonna work 10-8-6-6 rep range except voor deads and squats where i will do 10-8-6-4..it's been awhile that i have done a high rep set till failure..so gonna work on that, last couple of months my working sets were all less then 6 reps, so this will be a jumpstart for new pain and torture

    Did back,traps,biceps today

    Deads
    60kgx10 WU....get the blood flowing...
    100kgx10...These felt great,nice pump going
    120kgx8...last one was a tad hard,but nothing really stranious yet
    140kgx6....barely got the 6th, but all good form
    160kgx4....barely got the 4th...damn in tired now...

    Dumbell rows
    42kgx10...good stretch
    46kgx8...Ditto
    50kgx6...by now i was tired and these were a tad hard...
    50kgx6...back was dead by now...

    Barbell shrugs
    60kgx12...nice slow reps with good contraction
    80kgx10...the pump is there
    80kgx10...dead...Went light on these cuz they got a lot of words during deads

    Hammer curls
    20kgx12 6 reps per arm
    24kgx12
    26kgx12
    26kgx12...didnt really want to hit bi's, i got them pretty good last time, this was jsut to hit the brachialis a bit, next time ill do the normal curls

    Final thoughts
    That was that, was a early morning session and energy was a bit low and have a cold, but nothing serious, so was a overall good session and good start to new program!

    Tommorow is chest,delts and tri's!




  14. #1508
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    A good start to your cycle PV!




  15. #1509
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanks Freako!




  16. #1510
    Mecca V.I.P. bodybuilding reputation Adam23's Avatar
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    the new cycle is looking good PV !!!
    that back session looks awesome bro




  17. #1511
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Nice deads m8


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


  18. #1512
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    great session bro! deads look good as hell! keep that shit up

    oh we gotta skype soon got a good song that you might like to hit teh iron






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