Prince Vegeta's legacy

[PrinceVegeta]

@Max: Thanks bro

@Miami: im on vacation in aruba man, here I train in my dad's little gym in the house, will post pics tommorow and sunday

 

[Bulkboy]

nice session bro, keep up the good work

 

[jonathan]

train hard ! thumbs up

 

[Big_Guns_Lance]

Good workout bro. Will you be training there from now on or is it just temporary?

 

[miamiracing]

oh ok enjoy your vacation man! you shouldn't workout then but hell i know how it is

 

[PrinceVegeta]

Will be in aruba till the 21st of July then back in Holland to finish my visa application and on the 14th of august i will be in Texas for 5 months!

 

[El Freako]

Ghetto gym ftw! I can't wait to build my own.

 

[Big VIC]

Nice work Prince I wish my dad had a ghetto gym

 

[tim290280]

Aruba, Jamaica, Key Largo, Montego and "a place called Kokomo"........

Must be a tough life As long as you get the surfing in, any weights sessions are a bonus.

 

[PrinceVegeta]

Hey guys, im back in Holland and have bout 3 weeks to hit the weights before I leave for the States, this is the plan:

Upper/ Lower split, 2 days on 1 day off, cardio everyday when possible

A1:
Dumbell rows
Incline press
Clean and press
Pulldowns
Skull crushers
Dumbell curls

A2:
Barbell rows
Flat dumbell press
Upright rows
Close grip pulldowns
V bar pushdowns
EZ bar curls

B1:
Squat
Lying leg curls
Leg extensions
Calf raises

B2:
Front Squat
Stiff leg deads
Lunges
Calf Raises

Abs done on lower days and forearm work on upper( deadhangs for time and dumbell holds for time)

A1, A2, off, B1, B2, off repeat...

Hope I get back to my normal strength ASAP!

What yall think?

 

[miamiracing]

looks aiight but i would do A1, B1, A2, B2 take 1 day off between each session, and i wouldn't do cardio everyday just 2-3 times a day. thats lots of training right here just make sure you don't overtrain in any way and you should be good to go

 

[PrinceVegeta]

^^ yeah your right, i meant a1,b1, a2, b2 lolz, damn typo's
The gym that I will go too is like 2 min walking from my house, so i plan to go do cardio as much as possible in the 3 weeks i have left before USA

 

[PrinceVegeta]

Finally! A real session for a change! Just did A1( look at previous page for new ub/lb split for the coming three weeks)

Incline Barbell press
70kgx8
80kgx8
90kgx4, damn...the non-training affected my strength
80kgx6

Dumbell rows
40kgx8
40kgx8
46kgx6
46kgx6, easy peasy

Clean and press
50kgx5
60kgx4
50kgx4, did 2 sets of 8kgx10 side laterals to really pump the shoulder up

Lying dumbell skull crushers
8kgx12
10kgx12
12kgx8

Seated dumbell curls
14kgx8 per arm
18kgx6
18kgx6

That was that, prior to training, warmed up real good and did lots of rotator cuff work, shoulders didnt hurt much

Tommorow is B1 LB day!

 

[jonathan]

nice training

 

[Maxmonzter]

pretty darn good session considering the lay off

 

[PrinceVegeta]

thanx guys, eventhough i am stiff and sore like fuck today haha\

Tommorow is LB day...and im scared!

 

[El Freako]

I made a few changes and adjustments to your program mate. I alternated the order of the push/pull movements for the 2 upper and lower sessions. I also added a lot more bang for buck movements in your leg days and balanced out the number of exercises between upper and lower. I'd also suggest you do pullups instead of pulldowns.

A1:
Dumbbell row
Incline press
Clean and press
Pulldown
Skull crusher
Dumbbell curl

A2:
Flat dumbbell press
Barbell row
Close grip pulldown
Upright row
EZ bar curl
V bar pushdown

B1:
Squat
Stiff leg dead
Lunge
Lying Leg Curl
Calf Raise
Abs

B2:
Deadlift
Front Squat
Good Morning
Leg Press
Calf Raise
Abs

 

[PrinceVegeta]

thanx freako, looks better now,

I cant do pullups, well maybe 2, that's why i do pulldowns instead

Thanx heaps man!

 

[jonathan]

try to do pull ups mate. So much better, begin doing negatives with weight on your belt, you will get a lot stronger.

 

[Bulkboy]

^^agree, u should be doing pullups. i know theyre hard if u weigh alot. i remember they were alot lighter when i was 80-85 kg then now when im approaching 100 kg, but still its an awesome exercise and if u do them regularly ull get stronger at em eventually.