Prince Vegeta's legacy

[_ROBERTiNHO_]

Shoulder are becoming a strong point. Good job .

 

[PrinceVegeta]

Thanx guys!

Lowerback is still injured, so no deads today, just upperback and some shrugs

Plate loaded low rows( kg per side)
20kgx12
40kgx10
50kgx8
60kgx6

Straight bar pulldowns, just outside shoulderwidth
60kgx12
70kgx10
80kgx10
90kgx8
100kgx6

Plate loaded high rows( kg per side)
40kgx12
50kgx10
60kgx8
70kgx5, last spotted, ugly ass reps
60kgx6

Kettlebell shrugs, one arm at a time
28kgx12
44kgx8
44kgx8
44kgx8

That was that, rest tom, bench on monday!

 

[PrinceVegeta]

Today was bench + a bit of arms

Bench
40kgx6
60kgx5
80kgx5
100kgx3
110kgx2
120kgx1
130kgx1, very easy rep, but my spotter had his hands on the bar, so no pb yet
130kgx1, bit harder, needed help in the sticking point, bout 6 inches of my chest
100kgx3
90kgx5, pause reps with 2 second pause

Incline bb press
60kgx10
80kgx6
90kgx4
100kgx2, last one help through sticking point

Tricep pushdowns, hands bout 4 inches apart, kg not important, diff weight stacks in diff gyms
60kgx12
70kgx10
80kgx10
100kgx3, drop to 80kgx4, pb

DB curls( reps per arm)
20kgx8
22kgx6
22kgx4
22kgx4, my grip and forearms were on fire, think from the hard squeeze on the bar on all the pressing!

 

[MarkoKoo]

Today was bench + a bit of arms

Bench
40kgx6
60kgx5
80kgx5
100kgx3
110kgx2
120kgx1
130kgx1, very easy rep, but my spotter had his hands on the bar, so no pb yet
130kgx1, bit harder, needed help in the sticking point, bout 6 inches of my chest
100kgx3
90kgx5, pause reps with 2 second pause

Incline bb press
60kgx10
80kgx6
90kgx4
100kgx2, last one help through sticking point

Tricep pushdowns, hands bout 4 inches apart, kg not important, diff weight stacks in diff gyms
60kgx12
70kgx10
80kgx10
100kgx3, drop to 80kgx4, pb

DB curls( reps per arm)
20kgx8
22kgx6
22kgx4
22kgx4, my grip and forearms were on fire, think from the hard squeeze on the bar on all the pressing!

Going strong!

 

[Maxmonzter]

nice session there, keep it up

 

[PrinceVegeta]

thanx guys! tommorow is squat time!!

 

[FEVER]

overall nice volume man.

 

[jonathan]

130 bench... uggh

 

[lifterdead]

Great Benching man!

 

[PrinceVegeta]

Thanx a lot guys!

Had the best leg day in awhile!!

Squats
60kgx8
100kgx5
120kgx3
140kgx2
150kgx1
160kgx2, PB!
170kgx1, PB!
180kgx1, PB!!!!!!!!!
180kgx1, very hard rep, grinded like ****

All reps were with only a belt and below parallel

Powersquats( kg apparatus not included)
40kgx8
80kgx8
120kgx8
160kgx6
200kgx6
240kgx3, pb reps!
280kgx1, pb!

Standing single leg curls
40kgx10
40kgx10
50kgx8
50kgx8

Standing calf raises
80kgx10
100kgx8
120kgx6
140kgx6, PB!

Tommorow shoulders and some arms!

 

[MarkoKoo]

Thanx a lot guys!

Had the best leg day in awhile!!

Squats
60kgx8
100kgx5
120kgx3
140kgx2
150kgx1
160kgx2, PB!
170kgx1, PB!
180kgx1, PB!!!!!!!!!
180kgx1, very hard rep, grinded like ****

All reps were with only a belt and below parallel

Powersquats( kg apparatus not included)
40kgx8
80kgx8
120kgx8
160kgx6
200kgx6
240kgx3, pb reps!
280kgx1, pb!

Standing single leg curls
40kgx10
40kgx10
50kgx8
50kgx8

Standing calf raises
80kgx10
100kgx8
120kgx6
140kgx6, PB!

Tommorow shoulders and some arms!

Jeez you have lifted really heavy lately, good job!!
PS. One stupid question what is powersquat

 

[Natzo]

3 4? ****ing Squat Pb's in one workout!! **** you must...

wait a minute... you are def.....

 

[cereal]

heavy squats! me likes!
keep it that way!

 

[PrinceVegeta]

LOL @ the pic, thanx guys

Powersquat: http://www.panattasport.com/en/product.asp?ID=50031, awesome machine to hit the whole LB

Today's session:

WU
MP's
20kgx15
40kgx10
50kgx8
60kgx3

Log press ( IFSA LOG)
85kgx clean, press fail
85kgxclean, press fail
85kgxclean+ press, finally! PB
90kgxclean, press fail
90kgxclean, press fail

Behind the neck push press
60kgx3
70kgx3
80kgx2
85kgx2, PB
90kgx1, PB!

MP's
60kgx5
70kgx3
70kgx3

Dumbell press
25kgx8
30kgx6
30kgx5
30kgx5

Side laterals
8kgx10
10kgx8
10kgx8
12kgx6
12kgx6

Bent over laterals
15kgx10
15kgx10
15kgx10

Single dumbell extension
10kgx12
12,5kgx10
15kgx6

Pushdowns
60kgx12
60kgx12
70kgx10

Cable curls
60kgx10
65kgx10
70kgx8

Hammer curls( reps per arm)
20kgx8
25kgx4, dropset 20kgx4, dropset 15kgx3

I was done! long workout, tommorow off and saturday deads!!

 

[MarkoKoo]

Prince the "machine" Vegeta. Good workout, really strong lifts!

 

[PrinceVegeta]

Thanx a lot man!

 

[Pickle]

sweet jesus great squatting vegeta. i want some of ur hugeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee xxx

 

[pingu]

Good squat strenght! Damn.....

 

[_ROBERTiNHO_]

One session is better than the other, congratz man!

 

[FEVER]

nice behind the neck press right there :~Tip-Hat: