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  1. #1639
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Apr 2007
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    The Hague, Netherlands, Netherlands
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    Thanx a lot guys!


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  2. #1640
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Did chest, delts and tri's

    Bench
    40kgx15 WU
    60kgx12 WU
    70kgx10
    80kgx6
    90kgx3
    100kgx2..one forced
    90kgx2

    Incline dumbell
    32kgx8
    36kgx6
    36kgx6

    Peck deck
    2 sets of 12 reps

    Standing barbell press
    40kgx10
    50kgx6
    60kgx3
    40kgx8

    Side laterals
    10kgx12
    12kgx10
    14kgx8

    Front raises
    10kgx8 per arm
    12kgx6 per arm
    14kgx6 per arm

    Seated machine tricep extensions (unilateral)
    http://www.panattasport.com/en/product.asp?ID=50026 this machine but with handles to hold on to instead of pads

    10kg each sidex 15
    15kgx10
    20kgx6
    20kgx6

    V bar pushdowns
    65kgx12
    80kgx5 drop set 70kgx4
    70kgx10.........PUMP!!

    Did some abs and cardio and got out

    Was a good session

    Tommorow is back,traps ( also rear delts) and biceps




  3. #1641
    Mecca Maniac bodybuilding reputation raggamuffini's Avatar
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    Good volume and overall great session you did today! Keep it up and enjoy doing it




  4. #1642
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx Ragga!




  5. #1643
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Had a good back, traps and bi session

    Underhand barbell rows
    60kgx10
    80kgx8
    90kgx6
    100kgx5 PB
    110kgx3PB .........YEAH! out of the 100's!!

    Rackpull ( 4-5 inches off ground, 1st time not deading from floor)
    100kgx6
    140kgx6
    180kgx2
    160kgx3...has been like 4 weeks since i last did some kind of deads so was content with this

    Pulldowns
    70kgx10
    85kgx6
    85kgx6...last 2 forced...back was tired...

    Face pulls
    50kgx10
    60kgx10
    65kgx8....stupid stack...

    Shrugs
    40kgx10
    40kgx10

    Seated dumbell curls
    14kgx8 per arm
    16kgx7
    18kgx6
    20kgx5

    Cable hammer curls
    50kgx10
    60kgx8
    50kgx8...arms were toast...


    Was a good session and did it in around 85 minutes




  6. #1644
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    great p.b. broski !


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


  7. #1645
    Mecca Maniac bodybuilding reputation raggamuffini's Avatar
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    Nice session and congrats on the great PB! No doubt that the back was "a bit" tired after those heavy rows




  8. #1646
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Damn sure they were! thanx for stopping by!

    Im going on a small vacation this friday so didt take a day off to try and get all 3 sessions in

    Legs and calves today, worked on fixing some minor issues


    Single leg legpress
    40kgx10
    60kgx8
    60kgx8
    60kgx8

    Wide stance squatmachine (lever)
    60kgx10
    100kgx8
    120kgx6
    120kgx6

    Single leg extensions
    15kgx12
    20kgx10
    25kgx10

    Single leg curls
    10kgx12
    15kgx10
    15kgx10

    did some calves, abs and 20 min cardio and got out




  9. #1647
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Push muscles

    Bench press
    40kgx10 WU
    50kgx8 WU
    60kgx8 WU
    80kgx6
    80kgx6
    90kgx4
    95kgx3
    100kgx2
    100kgx2...1 forced

    Incline dumbell press
    30kgx6
    34kgx6
    36kgx6

    Seated dumbell press
    26kgx8
    30kgx3...ran out of juice...
    26kgx6

    One arm side laterals
    9kgx10
    10kgx8
    10kgx8
    10kgx8

    Standing one arm front raises
    12kgx8
    14kgx8

    lying dumbell extensions
    14kg8
    18kgx3 drop set 14kgx5...damn those 18kg are harder then i tought
    14kgx6

    V bar pressdowns
    4 sets of 12-10-8-5

    Close grip benchpress ( light and fast reps)
    50kgx12
    60kgx8
    60kgx8

    That was that




  10. #1648
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Nice going PV.Strong sessions included with couple of PBs.Keep it up!




  11. #1649
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    thanx LH!




  12. #1650
    Mecca Maniac bodybuilding reputation raggamuffini's Avatar
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    Impressive volume and a solid sessions!
    Btw. Have a nice vacation where ever your going :music:




  13. #1651
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Thanx man!!

    Im going to Morocco!




  14. #1652
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    have fun there bro! enjoy your holidays and come back stronger than ever :coolguy:




  15. #1653
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    yea man have fun!, still coming to Texas?




  16. #1654
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    ^^ i just handed in all the documents for texas man! now if i just get all the credits i need im coming in mid august!!

    Better be ready!!




  17. #1655
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Just had my last session before leaving on a small vacation!


    Worked today at a tire place moving big BMW SUV tires( sets of 4 on plastic pallets) so my back were pretty tired

    But decided to just go and do a light workout with good contraction and slow reps

    Pulldowns
    40kgx12
    50kgx10
    60kgx10
    70kgx8
    80kgx6

    Dumbell rows
    30kgx10
    36kgx10
    did one on a inlcine bench...36kgx6..these are hard

    Close grip pulldowns
    65kgx10
    75kgx7
    75kgx6

    Face pulls
    50kgx10
    60kgx10
    60kgx10

    Hammer curls, both arms same time
    16kgx12
    18kgx10
    18kgx8

    Concentration curls
    3 sets of 8kgx10

    And some minor stuff for biceps..

    Next workout...around 3 or 4 may!!




  18. #1656
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Hey guys! im back!


    Had a good time @ Morroco! ate shitloads though...so got to get back on the weights and cardio

    Upperbody+cardio

    Barbell rows
    UH
    40kgx12
    60kgx10
    80kgx6
    OH
    80kgx6
    80kgx6

    Pulldowns
    60kgx12
    70kgx10
    80kgx8

    Incline barbell press
    40kgx10 WU
    60kgx12
    80kgx6
    90kgx3+ 1 spotted

    Seated dumbell press, no backpad, wirk on stability and stuff
    14kgx10
    16kgx10
    20kgx6
    20kgx6

    Side laterals
    10kgx10
    12kgx10

    Rear laterals
    8kgx10 2 sets

    Dumbell curls
    16kgx16
    20kgx12
    20kgx12
    24kgx6..PB i tihnk

    Seated machine tricep extensions
    10kgx12 per arm
    15kgx10
    20kgx8
    Did 20min cardio and burned 225 kcals, so low int.






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