Prince Vegeta's legacy

[PrinceVegeta]

Thanx Much Natzo!! Now wait till i get my groove back in squatting!

 

[Pickle]

nice inc dbs and killer last set on rows jono.

 

[PrinceVegeta]

nice inc dbs and killer last set on rows jono.

thanx Sexy Pickle, i try my best to be as sexy as you lol

 

[Xiva]

Solid dude, solid!

 

[PrinceVegeta]

Solid dude, solid!

Thanx Xiva, wish i had heavier dumbells at my current gym, but moving back to my old gym in the summer, 60kg rows baby!!

 

[_ROBERTiNHO_]

Nice pressing! My gym doesn't have heavy dumbbell either, only up to 25kg, but there are some adjustable dbs, but it sucks, I spend a lot of time making the db.

 

[PrinceVegeta]

Thanx Rob!!


Shoulder and Arms session today

You know when u just have one of those days that u want to train and everyone is going well and you do a lot of stuff? Well today was my day!!

Cable rear delt flye's
5kgx10
7.5kgx12
7.5kgx12..Warmup

Standing OHP
Strict
barx8
30kgx8
40kgx6
50kgx6
60kgx3
60kgx3
Looser form
70kgx2
70kgx2
80kgx2...PB
85kgx1...PB!! did the first one as strict as possbile, missed the lockout by an inch, drop it onto my chest again, then used more leg drive and locked it out, 90kg next time!
60kgx3
60kgx3
60kgx3

Side laterals
10kgx10
12kgx10
14kgx10
16kgx6, heavy

Face pulls
??X10
??X10
??x7, full stack

CGBP in smith machine
50kgx10
70kgx6
70kgx6
80kgx3
80kgx3

Dumbell Curls( total reps)
14kgx12
16kgx12
18kgx12
20kgx12
22kgx6
22kgx6..damn handle gets thicker at 22, damn

Tate presses( first time ever)
14kgx8
16kgx8
18kgx5, PB for now

Spider uni hammer curls
16kgx8
16kgx6
16kgx6

Rope Pushdowns
??X10
??x10
??x10

Wrist curls standing OLY bar
barx10
50kgx8
50kgx8
50kgx7
50kgx6

Rever grip curls Oly bar
barx10
30kgx8
30kgx6
30kgx6

What a workout!! had fun!! tommorow off and then LB on friday, dont know what im gonna do yet...

 

[Natzo]

Dude your workout was so long that it hurts my eyes..


fuck volume ywah!!


nice.. long.. presses.

you must have been exhausted after that.


Edit : now I can see.. fuck you pwn me in OHP...you're getting stronger lately..

 

[PrinceVegeta]

Thanx Natzo, didnt take that long, like 95-100 minutes, and all the pressing sets were short sets, no real fatigue, just using power

 

[PrinceVegeta]

Tommorow, 1rm try for BP and some rows, saturday legs, sunday off and....monday start 5/3/1 again!! woot woot!!

 

[Xiva]

Good luck

 

[_ROBERTiNHO_]

I can't wait to start 5/3/1 either.

 

[PrinceVegeta]

Bench + assistance work...

Pullups, neutral hands, 10 inches apart

8x2 BW= 16 reps, 4 more then last time

Bench
20kgx8WU
40kgx8WU
60kgx6WU
80kgx3
80kgx3
90kgx2
90kgx2
100kgx1
105kgx1
105kgx1
90kgx2
90kgx2
90kgx2
80kgx5
80kgx5
80kgx5, very short rests, worked lots on my form, good arch, shoulders didnt hurt and chest got a good pump

BB rows
Underhand
50kgx8 WU
80kgx6
80kgx6
80kgx6
Overhand
80kgx6
80kgx6
80kgx6

Feet elevated pushups ( bout 1.5 feet high on cable row bench)
3x8 BW

Tommorow is heavy squats, reverse ATG front squats and SLDL's

Monday.....5/3/1 !!

 

[_ROBERTiNHO_]

Lots of work! Very balanced ratio between back/chest strength

 

[PrinceVegeta]

Thanx Rob, my bench/row ratio is about the same, ive done bench 110kgx1 and rows 110kgx5

 

[pingu]

Good volume buddy! Good luck tomorrow!

Will be good going back to 531 no?

 

[PrinceVegeta]

Good volume buddy! Good luck tomorrow!

Will be good going back to 531 no?

Thanx pingu, yes it will be nice going back to 5/3/1, eventhough i love doing lew rep stuff, 5/3/1 will help me become stronger in the future! thanx for stopping by

 

[Hypocrisy86]

maximum benching there buddy!!!
awesome progress!

 

[PrinceVegeta]

maximum benching there buddy!!!
awesome progress!

Thanx buddy, just trying my best!

 

[Xiva]

Damn, what a solid round champ! Keep it up!