Prince Vegeta's legacy

[PrinceVegeta]

Getting right back in the fray, like a true warrior prince!!! Good work Vegeta.

ps. I gotta stop these Dbz comments

I love the DBZ jokes!!


Haha thanx for the feedback guys

Did some cardio and a tiny bit of arms today

30 min threadmill at 5% incline and varied the speed between 5.0 and 7.0 kmh

Then i did

Dumbell single arm extension
8kgx15
12kgx10
14kgx6

Rope pushdowns
35kgx12
35kgx10
35kgx10

Dumbell curls both arms same time
10kgx12
12kgx10

Then i did 15 minutes bike at level 6

oh right....before the arm workout i did abs!

Good session...started using venom by alri today....good sweat!

Tommorow is legs and traps!

Stay tuned.....

 

[El Freako]

Nice little session there mate.

 

[Hypocrisy86]

Congrats on the session man, keep it real!

 

[PrinceVegeta]

Thanx for the feedbacks fellow saiyans

Did some legs today

Squats
barx15 WU
40kgx12
60kgx10
80kgx8
100kgx5

Leg press
1 plate each sidex15
2 platesx15
3 platesx12
4platesx8

Leg extensions
60kgx15
70kgx12
80kgx10

Leg curls
40kgx12
50kgx10
40kgx10

Calf raises
70kgx15
80kgx10
90kgx8

Did some shrugs just too hit them some

4 sets of 24kg dumbells x15 extreme contraction and stretch

Did 4 sets ab crunches machine...hits whole abdomen

 

[Mikew]

Good session Vegeta. Was this in normal gravity or x100? <----see I cant stop it.

 

[Rageking]

his power level...is amazing!!!!

 

[PrinceVegeta]

Did some chest and standing presses to improve my shoulder strength

Bench
Barx15
40kgx12
60kgx10
70kgx6
70kgx5
80kgx4

Incline dumbell
26kgx8
26kgx6
26kgx7

Flat machine hammer press
20kg per side x12
30kgx8
35kgx5....failure...

Cross overs
15kgx?? 20 maybe
20kgx12
20kgx10

Standing press
Did them just the press and when i got tired i did the jerk and press
30kgx10
40kgx6
40kgx5
40kgx4

Then i did 10 minutes bike and burned 106 kcals...was pressed for time....tommorow s rest and wednesday is back and bi's

 

[Rageking]

solid work bro

 

[Essensen]

Solid sessions lately despite all the work

 

[PrinceVegeta]

thanx for the support fellow saiyans!

 

[philosopher]

Try some push presses, awesome exercise for building strength

 

[tim290280]

^^ I'd add that the push presses should be done with a controlled/slow eccentric to help build strength. That way you get more overload.

Good session though PV!!

 

[PrinceVegeta]

Thanx for the advice guys! solid info to get from such important members on this board!

Update: sore as fuck.....tommorow is back and bi's...


The push presses did a real number on my delts and traps!! they felt really good!

Stay tuned...

Btw....soundtrack for these days is the new slipknot cd!

20 nov in NL concert! gonna be there for sure!

 

[PrinceVegeta]

Had a good back and bi session today

Close grip pulldowns
50kgx15 wu
60kgx12
70kgx8
70kgx8

T bar rows( not the one in a corner with the bar...the free weigth apparatus
15kgx15 WU
30kgx12
45kgx8
60kgx4...heavy...

pulldowns
60kgx10
70kgx7
70kgx7

Machine high rows( its a cable machine)
70kgx12
80kgx10
90kgx6
90kgx6

Dumbell curls(both arms same time)
8kgx10( reps is for each side) WU
12kgx10
14kgx8
14kgx8

Hammer curls
14kgx10 per arm
20kgx6
20kgx6

Grabbed a 30kg EZ bar and did a set of 21
Then got the 40kg one and did two sets of 10

Good all around session

Tommorow is Shoulders and triceps and cardio

Stay tuned!

 

[Rageking]

whew good session, bet you were sore after that

 

[Bulkboy]

ton of volume m8, thats the way to go curls and rows looking solid, same with the pulldowns

 

[PrinceVegeta]

Thanx bulky!

Did some shoulders, traps and tri's today

Dumbell press
14kgx15 WU

20kgx10
24kgx8
24kgx7

Seated military press
40kgx8
50kgx6
60kgx4

Single arm side raises
6kgx10
8kgx10
8kgx8

Bent over single arm raises for rear delts
8kgx10
8kgx10
8kgx10

Upright rows wide grip with olympic bar
30kgx10
40kgx8
40kgx6

Barbell shrugs
80kgx10
80kgx10
100kgx8

Lying EZ bar extensions
20kgx10
30kgx8 and repped it out with close grip bench presses till it burned too much 2 sets

Straight bar pushdowns
50kgx12
55kgx10
60kgx8

Single arm dumbell extensions
8kgx10
10kgx10
12kgx6...by now my tri's are toast

So it was 12 sets for shoulders, 6 for traps and 9 for tri's

Then i did 20 minutes on the stationary bike at a heartrate of 160-165..tired as hell

 

[Natzo]

your shrugs are impressive comparing to the rest of the exercises.!
keep up the good work!

 

[tkD]

nice session PV

 

[Big_Guns_Lance]

Nice session Prince, heavy presses and those shrugs are heavy too