Prince Vegeta's legacy

[PrinceVegeta]

Cycle #1

Day 1

Back..... Deads 4 sets
Dumbell rows 4 sets
Traps..... Barbell shrugs 3 sets
Biceps..... Dumbell curls 4 sets

Day 2

Chest....... Dumbell press 4 sets
Incline Smith 3 sets
Shoulders....... Dumbell press 3 sets
Wide grip upright rows 3 sets
Tricep..... Close grip bench presses 4 sets

Day 3

Quads.... Squats 5 sets
Leg press 3 sets
Hams..... Lying leg curls 4 sets
Calves..... Standing calf raises 4 sets


Cycle #2

Day 1

Back...... T-bar rows old style 4 sets
Pulldowns 4 sets
Traps.... Dumbell shrugs 3 sets
Biceps.... Barbell curls 4 sets

Day 2

Chest...... Incline dumbell press 4 sets
Barbell bench 3 sets
Shoulders.... Smith machine presses 3 sets
Side laterals 3 sets
Triceps.... Extensions 4 sets

Day 3
Quads.... Front squats 5 sets
Lunges 3 sets
Hams.... Standing leg curls 4 sets
Calves.... Seated calf raises 4 sets

 

[PrinceVegeta]

This is my new cycle

Less volume but more frequency, all basic and gonna do cardio everyday expect leg days

3 days on, 1 day off...repeat till dead

Gonna wheigh my self and set starting weight and aim for a 0.5-1 kg loss per week

Gonna start Tuesday

 

[Lionheart]

Cycle looks good PV.Looking forward to see how you progress.

 

[tkD]

Sounds great PV, looking forward to your progress.

 

[miamiracing]

sounds good looking forward to see whats up

 

[El Freako]

Nice exercise selection, but what sort of progressions are you going to be using for the program?

 

[PrinceVegeta]

Nice exercise selection, but what sort of progressions are you going to be using for the program?

Thanx for the great comments guys

@Freako: im just gonna work 10-8-6-6 rep range except voor deads and squats where i will do 10-8-6-4..it's been awhile that i have done a high rep set till failure..so gonna work on that, last couple of months my working sets were all less then 6 reps, so this will be a jumpstart for new pain and torture

Did back,traps,biceps today

Deads
60kgx10 WU....get the blood flowing...
100kgx10...These felt great,nice pump going
120kgx8...last one was a tad hard,but nothing really stranious yet
140kgx6....barely got the 6th, but all good form
160kgx4....barely got the 4th...damn in tired now...

Dumbell rows
42kgx10...good stretch
46kgx8...Ditto
50kgx6...by now i was tired and these were a tad hard...
50kgx6...back was dead by now...

Barbell shrugs
60kgx12...nice slow reps with good contraction
80kgx10...the pump is there
80kgx10...dead...Went light on these cuz they got a lot of words during deads

Hammer curls
20kgx12 6 reps per arm
24kgx12
26kgx12
26kgx12...didnt really want to hit bi's, i got them pretty good last time, this was jsut to hit the brachialis a bit, next time ill do the normal curls

Final thoughts
That was that, was a early morning session and energy was a bit low and have a cold, but nothing serious, so was a overall good session and good start to new program!

Tommorow is chest,delts and tri's!

 

[El Freako]

A good start to your cycle PV!

 

[PrinceVegeta]

Thanks Freako!

 

[Adam23]

the new cycle is looking good PV !!!
that back session looks awesome bro

 

[philosopher]

Nice deads m8

 

[miamiracing]

great session bro! deads look good as hell! keep that shit up

oh we gotta skype soon got a good song that you might like to hit teh iron

 

[skindnef]

Nice session PV!

 

[tim290280]

Good work on the deads and rows!

180kg here you come!

 

[PrinceVegeta]

^^ thanks for the great comments guys!

@ miami: lolz, yeah we should, with D and Z
@ Timbo: I can get up to 190kg and could get 200kg if i tried, but now i have to stop doing so many low reps, more high rep muscle hyperthophy work! i wil be super happy if i can get 180kgx6 by summer time!

 

[MarkoKoo]

Thanx for the great comments guys

@Freako: im just gonna work 10-8-6-6 rep range except voor deads and squats where i will do 10-8-6-4..it's been awhile that i have done a high rep set till failure..so gonna work on that, last couple of months my working sets were all less then 6 reps, so this will be a jumpstart for new pain and torture

Did back,traps,biceps today

Deads
60kgx10 WU....get the blood flowing...
100kgx10...These felt great,nice pump going
120kgx8...last one was a tad hard,but nothing really stranious yet
140kgx6....barely got the 6th, but all good form
160kgx4....barely got the 4th...damn in tired now...

Dumbell rows
42kgx10...good stretch
46kgx8...Ditto
50kgx6...by now i was tired and these were a tad hard...
50kgx6...back was dead by now...

Barbell shrugs
60kgx12...nice slow reps with good contraction
80kgx10...the pump is there
80kgx10...dead...Went light on these cuz they got a lot of words during deads

Hammer curls
20kgx12 6 reps per arm
24kgx12
26kgx12
26kgx12...didnt really want to hit bi's, i got them pretty good last time, this was jsut to hit the brachialis a bit, next time ill do the normal curls

Final thoughts
That was that, was a early morning session and energy was a bit low and have a cold, but nothing serious, so was a overall good session and good start to new program!

Tommorow is chest,delts and tri's!

Really heavy weights, good job!!!

 

[Daniel Andersson]

Great work !

 

[Maxmonzter]

that last session was just insane buddy

 

[PrinceVegeta]

Thanks everyone for the positive comments!

Well, after my great back session, i got the allergies big time, slept shit, had a long ass day at school the next day and ate like shit , nearly not enough food, i had the worst workout of 2009 so far...i wanted to shoot myself for sucking this much...

chest,shoulders and tri's

Dumbell press
16kgx10 WU
20kgx8WU
26kgx8 WU
32kgx9...couldnt get the 10th...i knew something was wrong from here on...
36kgx5...WTF?!?!
36kgx4...fuck.......
30kgx8....i didnt have nergy for shit and the weghts felt heavy as shit..

Incline smith
50kgx12
70kgx6...AHHAHA...god i suck now...
60kgx7
60kgx6...

Seated smith machine front presses
40kgx8
50kgx5...barely got 5...really felt like shit...
40kgx7...

Cable side laterals
did 3 sets...just to hit fill some blood in it...

Did some tricep extensions and got out...

I am really allergic to a lot of shit, and since the weather got better these days, i got a jacket out of the storage closet, BIG MISTAKE, lots of dust there and on the jacket, i got the allergies like a crackedup guy, could barely breathe and a migraine...maybe i shouldnt of hit the gym but i didf anyways....i did get a decent pump going so it wasnt a TOTAL waste..today im feeling a bit better so im gonna hit the legs...but probably light...

 

[philosopher]

Sounds bad PV but you still managed to workout thats a big plus there m8. Hopefully your leg training will be better.