Prince Vegeta's legacy

[PrinceVegeta]

New routine style 5x5 program

Day 1
-Squat
-Bench
-BOR
- one bicep exercise
Day 2
- Deadlift
-Standing press
-Shrugs-or something else dont know yet....
- one tricep exercise

Day 3 and 4 is more other excerises to hit the muscles differently ( 3 sets of 8 for everything)

Day 3
- Front squat
- Incline bench
- Pulldowns
- One bicep exercise

Day 4
- Dumbell press
- Upright rows
- Leg curls
- One tricep exercise

Day 1 and 2....one day off.....day 3 and 4....then 2 days off....

Didnt do squtas because legs are stiff from last time

Bench
5x70kg
5x75
5x80
5x85
5x80

Barbell row
5x80
5x90
5x90
5x90
5x80

Barbell curls
5x40
5x45
5x45
5x50
5x45

Normally i wont do 5x5 biceps...because fo the absence of squats i did this....good pump though!

Also abs and 20 min cardio...did all 90 minutes

 

[philosopher]

Nice one Prince, try to increase the weight evertime you hit the gym for maximum results.

 

[Maxmonzter]

looks really good

 

[Samoan-Z]

Nice way to go keeping it fast paced and quick to the point bud.

 

[PrinceVegeta]

@ Z....thanks dude!

Did day 2 of 5x5

Deadlift
5x120kg
5x140
5x150
5x150
5x140

Military press (seated)
5x60kg
5x65
5x65
5x70...2 assisted
5x60

Seated ez bar extensions
5 sets of 5x45kg

Shrugs dumbells
10x30kg
8x44
8x48

Damn those deads were hard....took me 40 min to complete....takes a lot of breath from me....

tommorow is off( maybe some cardio) and tuesday is the 3x8 day for same muscles as day 1

K thanx!

 

[Samoan-Z]

Yea those dead will suck it right out of you.. i usally have to take an extended rest to catch my breath and restretch... just to feel confident I won't pull something.

but man I seriously see your future Is see you getting stronger, and bigger.

 

[PrinceVegeta]

@ Z...thanx for the great feedback man!!

 

[philosopher]

Strong deadlifts m8. Whats your 1 RM?

 

[PrinceVegeta]

@ philo....my pb for deads is 180kg for 1....but i think i can get 190....i will try my new pb's after six weeks of 5x5 routine....i will get the 200kg for sure by then!!

 

[miamiracing]

nice strength bro.. im pretty sure you knock this 200kg in no time

 

[Samoan-Z]

No problem man, can't wait to see the next log of your legacy.

 

[PrinceVegeta]

@ Miami: I hope man! thanx for stopping by!

@ Z: u will have to wait till tommorow my friend. Took the day off the rest and hit the gym hard tommorow! be sure to be here to witness it...

 

[PrinceVegeta]

Had a awesome training!

Same muscles groups as day 1 of 5x5

Front squat
60kgx10
70kgx8
75kgx6....PB for reps
LEg extensions 80kgx8 dropset....65kgx6 dropset....40kgx5...teh pump!!

Incline dumbell
26kgx10
30kgx8
34kgx6
One set incline flye's 12kgx15...teh pump!

Pulldowns wide overhand
65kgx10
75kgx7...couldnt get the 8th!
70kgx7....WTF....couldnt get the 8th either!

Medium underhand grip
3 sets of 70kgx6-6-8

Seated dumbell curls...very strict
3 sets of 4kgx8 each arm...
Ez bar 35kgx8....rest pause....x6...rest pause/drop set...25kgx6..... TEH pump!!

Did some abs and cardio and got out!

Tommorow same muscles groups as day 2 of 5x5!

 

[Samoan-Z]

HOLY SHIT! The drop set on the squats the legs must be crying, dying and trying to get out form under that bar but no sir, your give it to them making them work for mass Thats what being a beast is all about.

 

[PrinceVegeta]

@ Z...damn right brother! I like ur style!!:imcoolurnot:

Thanx for stopping by dude!

 

[PrinceVegeta]

Same muscles groups of day 2 of 5x5 training except lower back...its pretty worn out

Rotator cuffs

Reverse pek dek superset barbell upright rows
30kgx10...40kgx8
2 sets of 35kgx8....40kgx8...WHAT A PUMP!!

One arm at a time hammer grip dumbell raises for front delts
8kgx10
10kgx10
12kgx8

Standing unilateral leg curls
30kgx12
35kgx10
40kgx10...pb i think....hams are gettin stronger!!

Leg press calf press
3.5 plates each sidex15
4 platesx12
4.5 platesx12

Seated calf raises
50kgx12
2 sets of 65kgx10-8....TEH pump is crazy!

Pushdowns straight bar
30kgx12
35kgx10
40kgx6....PB! for this type of cable apparatus

Did 20 minutes cardio and burned an additional 200 kcals!

Tommorow is off...

 

[Samoan-Z]

Loving the claf, pump and the PB's, You are keeping it beastly man let keep the trains rolling.

 

[DriDDeRz]

Good workout session bro! i knowwhat you mean by the calve pumps they feel wicked but when the soreness hits the following day its a bitch and half to walk
congrats on the PB bro awesome stuff
my favourite calve movement would be leg press calve raise and the seated calve raises thats where i really feel the soreness/pump

 

[Rocky]

Superb job. Nice PB too. I need to start doing my rotator cuff work again. Keep it up man.

 

[PrinceVegeta]

@ Rocko!! ur back...GOD I MISSED YOU! thanx for stopping by

@ Z and dryden! thanx dudes!

Nice session today

squats
100kgx5
110kgx5
115kgx5
120kgx5
120kgx5

Bench
70kgx5
80kgx5
85kgx5
90kgx5
90kgx5...awesome!

barbell row
80kgx5
90kgx5
90kgx5
90kgx5
80kgx5

Ez bar curls
30kgx10
40kgx8
50kgx5
35kgx8

That was that! nice session overall!