Prince Vegeta's legacy

[Mikew]

Huge volume on your workouts, seems the cardio is paying off : ) Good work!

 

[pGhi]

^^^^+1

 

[PrinceVegeta]

Hello! Great leg session mate. Those machine squats look great. Sorry that I havent look up your log. I have been very busy.

Thanx for the support mate!!come by as often as you please

 

[PrinceVegeta]

Huge volume on your workouts, seems the cardio is paying off : ) Good work!

Thanx man! i try to hit the muscle from every angle!! you to Pghi!

 

[PrinceVegeta]

Well today 2nd januari is shoulder and tri's day
Finally feel like my shoulder has gained enough shoulder to be trained hard!dont feel my bas shoulder anymore!!! hurray for rotator cuff ex!

Did some rotator cuff ex.

Dumbell press
14kgx6
18kgx6
22kgx6
went to do 26's..but dont want to risk in setting them in to place and hurt my shoulder....need a spotter!!
24kgx6
24kgx6(too easy)

Seated side laterals
5kgx15 WU
8kgx10
10kgx8

Machine side laterals
3 sets of 60 pounds x12

Front raises
5kgx15 WU
8kgx8
10kgx8

Cable upright rows
3 sets of 45kgx10!!
Machine press
35kgx12 3 sets

Rope pushdowns
3 sets of 50kgx12

Reverse grip pushdowns
50kgx10 3 sets

Dumbell extensions
2 sets of 8kgx10...triceps are hurting by now...ohh the burn...
10kgx6...damn...

Machine dips
120poundsx12
160poundsx12
180poundsx10

Did some minor ab work
2 sets of bench leg raises for lower abs
2 sets of crunches
100 twists for obliques

Did 30 minutes bike with some interval

That was it!
My diet and supps are really giving some energy and i feel great!!

I started weighing myself on every 3rd of the month...so tommorow is weigh in day!!
3rd jan was 113.6 kg!!
Didn't start doing real cardio after the first two weeks!
A 2 kilo loss will be good.....3 really good.....4 anorexic.....!LOL

 

[Rocky]

Glad your shoulder held out and you're making a point of doing the rotator cuff work. Session looked good. Lots of work in there.

 

[miamiracing]

good weights, good job for the rotator cuff stuff

 

[h0ke]

Good session. Thats great that ur shoulder is feeling good and u r feeling good .

 

[PrinceVegeta]

Thanx everyone! i will now have the time too work solely chest on monday!tommorow is back, traps and rear delts!!!! whoooo!!

 

[PrinceVegeta]

Did back,traps and rear delts today

T bar rows(apparatus...not bar in the corner....wide grip)
20kgx15
30kgx12
40kgx10
60kgx7
40kgx8

V grip pulldowns
50kgx10
2 sets of 60kgx8

Dumbell rows
36kgx6
42kgx6
46kgx6 P.B.

Reverse grip cable rows
50kgx12
60kgx10
70kgx8

Barell rows
3 sets of 60kgx8-6-6

Shrugs
42kgx10
46kgx8
2 sets of 50kgx8

Reverse peck deck
130px15
145px12
160px8
175px6

Did 5 sets of standing wrist curls 50kgx12-11-10-8-7

Did 3 sets of crunches!

That was that!!

Tommorow is chest and maybe biceps...depende how they feel!

 

[miamiracing]

good workout bro, congrats for the p.b. and wait at least 1 day for your next workout let your body recover..

 

[PrinceVegeta]

good workout bro, congrats for the p.b. and wait at least 1 day for your next workout let your body recover..

Normaly i would but tommorow i have to go to a wok BUFFET party so i will eat enough to recover for 10 days

 

[alex]

you are doing a lot of sets mate.great job!i see that you start from lower weights to higher.Doing it reverse would be better for mass gains imo.when you start from light to heavy the first sets aren't working sets because they are far from your maximum lifts so you basically waist time and energy(that will make you weaker when the time for heavy sets come).instead if you start with heavy sets first and lighting them up all will be working set due to the fact that you will be tired from the previous heavy set.

an example
4 sets of bench press
6@60 to light
6@70 to light
6@80 now we are doing something
6@90 thats a working set

so you have 4 sets but only 2 count or even better 1and a half
here is what i am saying
4 sets of bench press
6@90 workout set
6@80 due to previous high intensity you will be tired so you will need maximum effort to perform this one
6@70 ^same here
6@60 ^same here

^now you have 4 working sets instead of 2
keep on mind that you still have to do a couple light warm up sets

just my opinion mate...

 

[PrinceVegeta]

you are doing a lot of sets mate.great job!i see that you start from lower weights to higher.Doing it reverse would be better for mass gains imo.when you start from light to heavy the first sets aren't working sets because they are far from your maximum lifts so you basically waist time and energy(that will make you weaker when the time for heavy sets come).instead if you start with heavy sets first and lighting them up all will be working set due to the fact that you will be tired from the previous heavy set.

an example
4 sets of bench press
6@60 to light
6@70 to light
6@80 now we are doing something
6@90 thats a working set

so you have 4 sets but only 2 count or even better 1and a half
here is what i am saying
4 sets of bench press
6@90 workout set
6@80 due to previous high intensity you will be tired so you will need maximum effort to perform this one
6@70 ^same here
6@60 ^same here

^now you have 4 working sets instead of 2
keep on mind that you still have to do a couple light warm up sets

just my opinion mate...

I understand what you mean alex.i would do that if not for the fuckedup shoulder i have.I have dislocated my left shoulder a total of 6 times during 4 years so mi shoulder isnt as strong as it used to be.That is also the reason why i dont push all the way with chest or shoulders if i dont have a training partner.I feel by warming up i make usre that my shoulder is ready and i prr fatigue it so i dont have to go really heavy to stimulate the muscle.But i may try it for back and arms!! thanx for the advice and taking the time to check out my log!

Later i will post the best chest workout i have had in a while pump wise and bicep workout!

Stay tuned.....for now....i will be eating a pound of shrimps at the wok buffet

 

[Mikew]

Buffet...aww...that would be so good right now. Im hungry as hell!

Good workouts as always! Glad that your shoulder is better.

 

[PrizeFighteR]

great dumbell rows there prince...gotta love the PBs

 

[PrinceVegeta]

For sure prizefighter!!thanx mikew!

Well today's session!

Bench
40kgx15
50kgx12
60kgx10
70kgx7
80kgx4
60kgx7

Incline dumbell press
24kgx10
28kgx8
32kgx6
32kgx6 p.b.!!

Decline hammer strength
Each side
10kgx15
20kgx10
25kgx8
30kgx6
20kgx7

Cable crossovers
15kgx15
2 sets of 20kgx12

Incline machine press
3 sets of 65kgx10-8-7

Dumbell curls( did all reps for one arm in one shot)no alternating
10kgx10
12kgx10
14kgx8
16kgx6

Ez bar curls
20kgx12
25kgx10
30kgx8
35kgx8! felt great awesome pump!!

Cable curls
40kgx12 3 sets

One armed machine curls
14kilo'sx12 3 sets
18 kilo'sx8 1 set!

Did 10 minutes intense cardio and went to the buffet!

had about 30 shrimps( not breaded!) and probably 350 grams of steak and 300grams of chicken.....and i was full!!

1 hour bowling as cardio afterwards hihihihih....

tommorow break or maybe legs! depends how i feel!

 

[PrinceVegeta]

Today is rest most probably..from weigth training...i am going to a spinning class today to burn some grasa!!( Fat)

 

[philosopher]

Nice session m8. Spinning is great if you dont like to do cardio.

 

[ironheart]

looks like a really good session there Vegeta. Buffet and bowling - sounds like a fun day. Spinning is a good option for cardio, burns a lot of cals