Prince Vegeta's legacy

[Lionheart]

Nice sessions bro.Getting that strenght back

 

[miamiracing]

looks solid for me.. hope you can work out legally soon

 

[PrinceVegeta]

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!!

 

[The Sheriff]

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

 

[Rocky]

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.

 

[PrinceVegeta]

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!

 

[h0ke]

Great chest day! That split really looks good. When I change my day split, my motivation grows and I have more "power" to train.

 

[Lionheart]

Fine benching bro.Split looks good.

 

[PrizeFighteR]

nice pressing throughout bro I don't think I'd put any specific front delt training either. Split looks good though.

 

[PrinceVegeta]

Update: Starting thursday the 24th i will officialy begin training at the new hardcore gym near my house!!
www.flexbodygym.nl !!check it out!!

 

[PrinceVegeta]

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!

 

[PrinceVegeta]

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!!

 

[h0ke]

Nice train in here too! New gym, there u just must to test everythink . I know that m8

 

[PrizeFighteR]

gym looks pretty nice man...both sessions are really solid..keep killing it!

 

[Mikew]

Glad that you like the new gym, and good sessions in here. Keep it up!

 

[PrinceVegeta]

thanx all for the support!

 

[miamiracing]

keep it up bro, your bench is getting stronger, thats a good sign

 

[Glex]

Dumbell rows
30kgx8
36kgx8
40kgx6
40kgx6

Nice work on these!

 

[Hypocrisy86]

Hey prince, sorry haven't been in here in a while
just saw your chest session
the progression is looking smooth
benching is climbing high man
so high, you'll be stronger than Goku soon!

 

[PrinceVegeta]

Thanx for the support everybody!!

Legs

Leg press
25kg each sidex15
50kg each sidex12
70kg each sidex10
80kg each sidex8

Squat
50kgx8
70kgx8
80kgx6
80kgx5

Leg extensions
4 sets of 65kg

Stiff leg deads dumbells
20kgx10,8,7

Leg curls
3 sets 30,40,40 kg x10

Standing calf raises
3 sets of 75kgx12

Seated calf raises
30kgx15
3 sets of 60kgx10

Then did some cardio ( 20 min)