Prince Vegeta's legacy

[philosopher]

100kg squats are very good. Maybe increase the last set with 10kg next time. Whats your bodyweight atm..?

 

[Rocky]

Nice stuff. Good squats, even if they were hard.

Like the forearm work too.

 

[PrinceVegeta]

my bw is 105 at the moment........but not that lean....i had a couple of off weeks
next time i train legs i will hit 120kg for reps no prob!

THanx rock.......i will start hittin them each time with bi's cuz i feel they really hinder my back training

 

[PrinceVegeta]

Today i did the push muscles(chest,shoulders,triceps)

Bench press
-barx15 warm up
-40kgx15
-60kgx12
-70kgx7
-80kgx5

Incline press
-50kgx12
-60kgx5-6x 4 sets(little rest in between)

Pek deck flye's
-165poundsx10x 4 sets

Standing shoulder press
-barx12 warm up
-30kgx10
-40kgx8x2
-50kgx2x2 sets....first time doing them in a while....taking it easy

Side laterals
-7kgx15
-8kgx12
-10kgx8
-12kgx6x2 sets

Straight bar tricep extensions(bar weighs 10 kilo's)short bar
-barx15 warm up
-20kgx12
-25kgx8x2

V bar pushdowns
-50kgx10x3 sets

Behind the back dumbell extensions
2 sets of 20kgx10

Reverse grip pushdowns
40kgx10x2 sets

Nice workout all around...my shoulder cooperated today so i was feeling pretty good.....tommorow is pull day!im out!

 

[PrinceVegeta]

Today was back traps and biceps day

Wide grip cable rows
-115poundsx12
-145poundsx10
-160poundsx10
-175poundsx8

D grip pulldowns
-130poundsx12
-145poundsx10x2 sets
-160 poundsx6

Barbell rows
-40kgx15
-50kgx12
-50kgx10
-60kgx8
-70kgx4
-40kgx8

Front pulldowns
-130 poundsx10x 4sets

Dumbell shrugs
3 sets of 22 kilo dumbellsx15

Bent over raises
4 sets of 8 kilosx12

Dumbell curls
14kgx16
12kgx20x2 sets

Straight bar curls(short bar)
3 sets of 20 kilo'sx12

Cable cg curls
3 sets of 70kgx12

May hit the gym for some evening cardio and abs....

 

[Turkish1530]

2 solid ass training session prince, u keep beasting it in the gym

 

[PrinceVegeta]

i did some cardio in the evening following my pull workout.went pretty good and felt good afterwards..may do them more regularly to help me lose bodyfat

30 min treadmill(incline 3.0 speed 5.5-7.0)
15 min bike

First time doing cardio in a while and took it easy

Wednesday is legs but id lookin pretty maybeish because of really sore legs from my last leg session.......especially glutes.......oh well..we will see!

 

[pGhi]

nice sessions in there man! what is your age?

 

[PrinceVegeta]

i am the ripe age of 20 years young

 

[PrinceVegeta]

today i did some leg exercises and intense abs and cardio

Leg extensions
-4 sets of 130 poundsx12

Stiff leg deadlifts
-4x20kgx15

Leg press machine
-3 sets normal stancex12
-3 sets wide stance for hams+glutesx12
supersetted(165pounds)

MAchine calf raises
-4 sets(started at the middle...all the way up to whole stack)

Smith machine calf raises
-3 setsx12(70kilo's)

-Lying ab xcrunches 4 setsx20
-Leg raises on bench 3 setsx12
-Machine ab crunches 3 setsx10
-Oblique crunches 3 sets of 10,12,12 kilo'sx15 each side

-And did 30 min bike

That was about it....legs weren't completly recoverd from last workout...just did this today to strech to muscle and so forth.......saturday is the day for real leg training

Tommorow is push muscles...all dumbell workout!

C ya mecca junkies

 

[Rocky]

Nice stuff. Good to see your shoulder is holding out, especially with what was quite a lot of big pushing moves.

 

[PrinceVegeta]

thanx rock.....i feel as i am gaining stregth in my shoulder again that my push moments are much more comfortable to perform then before.Seeing some strenght gains in my chest movements.nothing wow but feelin better with each workout!thanx for the support!

 

[philosopher]

No squats...? for the rest nice session m8

 

[PrinceVegeta]

yeah i know...im training legs twice a week...so one day is all squat and stiff leg day and the other day is more machine excersises....saturday i will squat baby!

 

[pGhi]

yeah buddy!!

 

[PrinceVegeta]

thursday the 1st of november i did chest and triceps

Dumbell press
-1 warmup set with 16kg
-3 sets of 22kgx12

Incline barbell press
-50kgx12
-60kgx8
-70kgx5
-70kgx4-60kgx4-50kgx3(dropset)

Bench press
-50kgx12
-60kgx10
-70kgx7
-70kgx5-60kgx4-50kgx2(drop set)

Inline flye's
-14kgx10+5xdumbell press
-2x16kgx8+4dumbell press
-20kgx7+3 dumbell press

Pushdowns
Can't remember the wieghts right now.....did them heavy enough to only get 8 on 3 sets

Close grip bench press
-3x40kgx10
-1x50kgx6(2 spotted)
First time doing these....damn their good!sore bitch today

Superset overheadpushdowns+machine dips
3 sets 60kg+110pounds on dip

And did halve a hour cardio!

I have started to lose some weight while not feeling a energy dip or anything!
So everything is going as wanted and i am very pleased with my progress so far!
Pls comment if u see some mistakes in my training or u wanna give sound advice on how i can better myself and my training!!
Friday will be back and bi day!I may go to see a new gym and if that is the case expect to see big numbers on dumbell rows because at the gym i am currently traning at the dumbell go to 22kg....january i will be moving back to my old gym(kneets gym for u dutch people........im sure u heard of it)im tired of doing almost everything with a bar and want to incorporate mor dumbells in my workout!

 

[Rocky]

Session look good to me. Starting with the big moves and doing the smaller ones at the end. Good to see you adding the close grip bench - great mass builder.

 

[PrinceVegeta]

today 2nd November i did back and biceps......here go's

Lat pulldowns
-85 poundsx15(warmup)
-130 poundsx12
-160 poundsx10
-175poundsx7
-175poundsx6

Cable Rows
-100 poundsx15
-130 poundsx12
-160 poundsx8
-175 poundsx6

Barbell rows
-50kgx15(warmup)
-60kgx12
-70kgx8
-80kgx3...rest pause.....x3...rest pause...x2.....PB....finally starting to get out the 70kg zone!!

Dumbell Rows
-22kgx12 each arm(3 sets)Just to kill the lats after the bb rows!felt it goood!

Close grip pulldowns
-130 poundsx8 with really good squeeze and extensions....really concentrated on them(3 sets)

Preacher curls
-4 sets of 20kgx15-18 reps(really felt good the crazy burn and pump)close grip

EZ bar curls
-20kgx15
-3 sets of 30kgx8-10

Concentration curls arnold style
-7kgx12 each arm
-9kgx10 each arm

Well that was about it.One of the better back workouts i have had in a while!But because of this mi biceps were almost dead by the time i wanted to train them!
Tommorow is shoulders traps and cardio day!

 

[philosopher]

Nice work as always but whats up with all the cardio. Are you cutting atm..?

 

[PrinceVegeta]

yep!trying to lower my bf!