Prince Vegeta's legacy

[miamiracing]

great heavy workout brother! wth are you doin there? inet is messed up every 2-3 month

 

[Adam23]

nice Chest and Triceps session bro !!!

keep it up PV, maybe one day you be as strong as me

 

[Natzo]

crazy bench sets!

continue the work mate!

 

[PrinceVegeta]

Thank guys!

Yesterdays back session....ROW ROW

UH barbell rows
50kgx10
80kgx8
100kgx6
100kgx6
80kgx6

Straight bar pulldowns ( bit wider than shoulder grip)
60kgx10
70kgx8
80kgx6
80kgx6...damn bar was thicker then usual...grip gave away..

Seated high rows( unilateral work)
2 plates each sidex8
50kg each sidex6
50kgx6

Seated low rows( http://www.panattasport.com/en/product.asp?ID=50013)

2 platesx8
50kg each sidex6
50kg each sidex6...unilateral work is hard!!

EZ bar curls
20kgx12 WU
30kgx10
40kgx8
50kgx3...lolz...40kgx2...
45kgx5

Hammer curls ( total reps)
20kgx16
24kgx12
24kgx12

Seated incline curls...
12kgx7
12kgx6... these are fuckin hard!

Did 20 minutes cardio and burned 250kcals

Down 2 kg's in 2 weeks since starting cardio

 

[PrinceVegeta]

Shoulder, traps and extra stuff

Dumbell press
12kgx10 WU
20kgx8 WU
24kgx8
26kgx6
28kgx5
30kgx4
30kgx4

Side laterals ss with upright rows
12kgx10/35kgx8
14kgx6/35kgx8
16kgx5/35kgx6.....SWOLE!!

Seated bent over laterals ss with plate raises( raised real high to engage lower and middle traps
10kgx10/20kg platex8......3 sets

Machine plate loaded shrugs
2 plates a sidex6
2 platesx6
50kg each sidex6

Close grip bench press...highlight of the day!
40kgx10
60kgx8
70kgx5
70kgx5
80kgx4
90kgx2+2 forced....PB!

Did abs and got out!

Down 3 kg's since start of serious cardio!

 

[El Freako]

Strong CG work mate! Good effort.

 

[Maxmonzter]

insane closegrip press, just crazy man, your last session look really have keep pounding it johnnie

 

[PrinceVegeta]

Thanx alot guys! tommorow is off and thursday im gonna kill legs!

 

[Rageking]

congrats on the 3kgs man

 

[miamiracing]

great workout bud! congrats for your p.b.

 

[PrinceVegeta]

thanx alot guy's!!

 

[L91]

Nice workouts keep it up man

 

[Pickle]

nice shoulders and extra stuff session vegeta. props for the forced reps i dont have the testicles for those.

 

[PrinceVegeta]

@ pickle, with forced i mean a guy stood there and if i dont make it completely he is there to help me finish the rep, so it's more like lightly spotted/forced lolz.

 

[PrinceVegeta]

Leg day

Squat
40kgx8 WU
60kgx8 WU
100kgx6
120kgx5
120kgx4
120kgx4
120kgx4

Unilateral leg press
1 plate a sidex10
30kg a sidex8
30kg a sidex8

Hack squats
15kg each sidex8
20kg each sidex8
20kg each sidex8....DEEEEEEP reps

Lying leg curls
50kgx12
60kgx10
60kgx7...they were burning!

My hams are superpumped, mostly thanx to those one legged leg presses

Did some calves and 15 min cardio( couldnt get 20, legs were hurting...)

Tommorow is chest and triceps!

 

[Beau]

Shoulder, traps and extra stuff

Dumbell press
12kgx10 WU
20kgx8 WU
24kgx8
26kgx6
28kgx5
30kgx4
30kgx4

Side laterals ss with upright rows
12kgx10/35kgx8
14kgx6/35kgx8
16kgx5/35kgx6.....SWOLE!!

Seated bent over laterals ss with plate raises( raised real high to engage lower and middle traps
10kgx10/20kg platex8......3 sets

Machine plate loaded shrugs
2 plates a sidex6
2 platesx6
50kg each sidex6

Close grip bench press...highlight of the day!
40kgx10
60kgx8
70kgx5
70kgx5
80kgx4
90kgx2+2 forced....PB!

Did abs and got out!

Down 3 kg's since start of serious cardio!

Nice heavy session dude! Volume and heavy

 

[Adam23]

awesome Squats man !!!

your getting stronger PV !!! keep it up

 

[PrinceVegeta]

Thanx Adam!

 

[El Freako]

Nice squatting effort. Maybe add in some SLDLs for hams, much better than leg curls.

 

[PrinceVegeta]

^^ i agree, but wanted to keep them and the lower back fresh for ME deads on sunday

Thanx for stopping by man!