Prince Vegeta's legacy

[PrinceVegeta]

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)

-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.

 

[PrinceVegeta]

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.

 

[Rocky]

Looks pretty good buddy. Some strong lifts there. Hope your shoulder doesn't inhibit your training too much then.

 

[fallen]

Good to see another log starting. Hate it when grip goes that is a killer

 

[PrinceVegeta]

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!!

 

[philosopher]

Nice session m8. Keep up the good work

 

[Rocky]

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.

 

[PrinceVegeta]

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!!

 

[Bulkboy]

looking good that chest session dude strong incline and flat presses for sure, and those curls are nothing to be ashamed about either

 

[Rocky]

Looks pretty solid to me. Good job on the ton on bench.

 

[PrinceVegeta]

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!

 

[PrinceVegeta]

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)!!!!

 

[Rocky]

Nice work. That's a lot of work for the tris! Especially after the pressing moves!

 

[fallen]

Hope your shoulder holds up. Great work there tris must have been cooked

 

[PrinceVegeta]

Thanx Rocky and Fallen.....my tri's are fried....to a crisp...

 

[PrinceVegeta]

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!!

 

[fallen]

Sux bout the deads, but still got in a good workout

 

[PrinceVegeta]

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!

 

[Beau]

solid session man...those heavy curls are worth the pain

 

[PrinceVegeta]

Yesterday October the 11th i did legs.But i tried a new way of training and was short on time and couldn't write down all thw weights.Because i was short on time i decided to superset as much as possible.

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

Barbell squat ss with stiff leg deads
-135 poundsx12....40 kgx10
-135 poundsx12....40 kgx10
-185 poundsx6......50 kgx8
-185 poundsx6......50 kgx8

Leg extensions ss with leg curls
-Half the stackx12.....40 kgx15
-Half the stackx12.....40 kgx12
-3/4 the stackx10......55 kgx10
-3/4 the stackx10......55 kgx10

After this could barely walk.....rest between exceresise is 0 and between sets is 30 sec max....was feeling a crazy pump like never before

MAchine leg press
-105 poundsx15
-165 piundsx12
-195 poundsx10
-195 poundsx10

Calf press
-Half the stackx20
-3/4 stackx15
-3/4 stackx15
-Whole stackx10

All of this in 40 minutes
I was so pumped and amped that i tought of trying these new training style for every muscle group.It's more time efficient and works up more of a sweat!
Plus if i do this i will have some time to incorporate some cardio!Need to lower the bodyfat %!!

Won't go to the gym today cuz im going to a BONE THUGS AND HARMONY CONCERT!!!
I FEEL SO VIOLENT VIOLENT FUCKIN WITH THIS XTC!!!

See yall next time mecca lovers!