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  1. #253
    Mecca V.I.P. Palmetto's Avatar
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    NEW SPLIT

    Decided that squatting four times a week was a little too stressful on me with the Smolv program and w/ school and all that stress. I think that is why I got sick too. So here is my new split. Lemme know what you think.

    Sunday- Legs, Bi's
    Monday- Chest, Back (width)
    Tuesday- Off
    Wednesday- Shoulders, Tri's
    Thursday- Legs, Back
    Friday- Chest, ABS
    Saturday- Off


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.



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  2. #254
    Mecca V.I.P. MexicanMuscle's Avatar
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    looks good, aour hittin legs, chest, and back 2 times a week right?


    I'm Back
    YA LLEGO POR QUIEN LLORABAN! I'M BAAAACK!


  3. #255
    Mecca V.I.P. FOOTBALL FAN's Avatar
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    good couple of sessions there mate good luck with your new split


    I'm Back


  4. #256
    Mecca V.I.P. Palmetto's Avatar
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    Quote Originally Posted by MexicanMuscle
    looks good, aour hittin legs, chest, and back 2 times a week right?
    Yea...


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  5. #257
    Mecca V.I.P. CaptainCharisma's Avatar
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    GJ on that beastly squat Palmy, great looking workout, and your new split looks crazy dude


     


  6. #258
    Mecca V.I.P. Palmetto's Avatar
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    9-13-06
    Tris and Shoulders


    Started a new split today and I trained shoulders on Monday w/ my old split so I kinda took it easy w/ them and really murdered the tri's.

    DB Push Press
    10x45 lbs.
    8x50 lbs.
    6x55 lbs.

    Tricep Rope Push Downs
    8x60 lbs.
    6x70 lbs.
    4x80 lbs. (Start w/ 50 lbs. next session)

    Shoulder Shurgs

    10x135 lbs.
    10x225 lbs.
    8x295 lbs.
    8x315 lbs.
    6x365 lbs.

    Close Grip Bench
    10x135 lbs.
    10x155 lbs.
    6x185 lbs.
    3x205 lbs.

    Frontal Raises
    8x25 lbs.
    6x30 lbs. (I think I will stick to the machine raises w/ this one b/c my shoulders pop evertime I do this and it hurts. I dont think they have healed from where I seperated them in H.S. football.)

    Dips
    20xBW
    16xBW
    12xBW

    DB Lat Raises
    10x15 lbs. (Again shoulder)


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  7. #259
    Mecca V.I.P. Clint's Avatar
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    that sucks about the shoulder, but you know what? You still smashed them shoulders, wheres some rear delt work? you gonna throw that in there on Back day? Look at you hitting them dips at the very end after smashing them shoulders and triceps too!
    lol at for your close grip bench, dude that close grip is awesome, and since your bulking I say cut that pushdown down out and get you some skullcrushers in there...gotta get big baby!
    Great session man, hitting them shoulders and triceps HAARD! good luck with this new split too, you should post it to let us know whats up


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  8. #260
    Mecca V.I.P. Palmetto's Avatar
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    Yea, I throw in the rear delt work on back days. I also totally forgot about skull crushers...I know I know. But yea the new split is posted on the last page brotha...check it.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  9. #261
    Mecca V.I.P. Palmetto's Avatar
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    Ok I'm gonna start off by saying this is probally the shittiest session I have EVER had in my life. I ate WAY too much before I lifted and everytime I did a rep I could feel the food coming back up, especially on squats. Lesson learned...I WILL NOT make a habit out of this, it was a freak learning experience. And I said to hell w/ it, I'm done.
    9-14-06
    Back and Squats


    DB Rows
    15x50 lbs.
    8x85 lbs.

    Close Grip Pull-down
    8x150 lbs.
    6x160 lbs.
    4x170 lbs.

    Squat
    10x135 lbs. (Close stance)
    8x225 lbs.
    4x295 lbs.
    2x315 lbs.

    Wide Grip Pull-ups
    7xBW
    5xBW



    Horrible I know...lesson learned though, don't eat that fuckin much before a session, just enough to not be hungry and my SUPERCHARGE...tomorrow will be nasty, I promise.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  10. #262
    Mecca V.I.P. Clint's Avatar
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    lol...dude cheer up. This was a good session. What exactly did you eat before you lifted? some foods react diffferently

    Rows still look good man, same with the Squat, and pullups arent too bad, at least you could still manage that many. Next time you'll know better, still a respectable session Palmetto, cheer the fuck up! BITCH!






    dont hurt me


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  11. #263
    Mecca V.I.P. Palmetto's Avatar
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    yea i ate a pork chop, a grilled chicken sandwhich and some pasta


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  12. #264
    Mecca V.I.P. Project Evo's Avatar
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    Great Tri and Shoulder session Palm. Sorry to hear about your shoulder though mate. Incredible Shoulder Shrugs and Close Grip Benching.

    Not to worry about having a shit session mate, we all get them. The positive is that you've learned from a mistake. That knowledge you now have is absolutely priceless and more than compensates for having a crap session. Besides, I thought the squatting was actually very good!

    Get 'em next time you animal!! Grrrrrrrrrr!!!


    If you go, you grow...if you grow, you show...if you show, you know!


  13. #265
    Mecca V.I.P. Palmetto's Avatar
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    Thanks for the words guys. I will be smarter. I'm going to eat before my lift today but it will be a good two hours b/c I have to take the girl out to dinner tonight and then go lift. Plus if I lift later, it will keep me out of trouble later on tonight when I will want to drink. It's not gonna happen though. I'll post my routine later on tonight. Have a good weekend fellas.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  14. #266
    Mecca V.I.P. Rocky's Avatar
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    Looked like good sessions to me and although you were disappointed wqith aspects of them you know what it is you need to change so you can only improve which is what you are doing! Making progress every time!


     


  15. #267
    Mecca V.I.P. Palmetto's Avatar
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    9-17-06
    Chest and Bi's


    Bench Press
    2x3- 225 lbs.
    2x2-240 lbs.
    1x1/2- 265 lbs. <DropSet> 12x155 lbs.

    Incline DB Curls
    6x40 lbs.
    8x35 lbs.
    4x45 lbs.

    Incline DB Press
    8x70 lbs.
    6x75 lbs.
    6x80 lbs. (Move up 5 lbs. next session.)

    DB Preacher Curls
    6x35 lbs.
    4x40 lbs. (Start w/ 30 lbs. next session.)

    BB Decline Bench
    15x155 lbs.
    10x185 lbs.
    5x205 lbs.

    21's Strip Sets
    60x21
    55x21
    *Was gonna do three sets but I was cheating like hell to finish off the 55 lbs.

    Dips
    12xBW
    10xBW
    10xBW

    That's it, great session I felt. Those dips really finished it off.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  16. #268
    Mecca V.I.P. Clint's Avatar
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    look at that bench work right there, them inclines are looking good too man and hell yea you better increase that weight by 5lbs! Decline bench looking gravy as hell to and I wanna see some weight on them dips buddy
    Biceps you tore up, strong point on you right there, always has been, heavy weights on them incline db curls, that shit is hard but great. Your freaking crazy doing them 21s like that too,
    Good shit right here Palmetto, add another one to the wall of greatness BAM!


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  17. #269
    Mecca V.I.P. Project Evo's Avatar
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    Yep, I have to echo Tweaks comments. Solid numbers from top to bottom Palm and killer to finish with dips. Sweet work mate.


    If you go, you grow...if you grow, you show...if you show, you know!


  18. #270
    Mecca V.I.P. Palmetto's Avatar
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    9-18-06
    Legs and Back


    Good but long session today. Took way longer than I thought it would, around an hour and 45 minutes but I got TONS of compound movements in. I think it was worth the time.

    DB Rows
    8x85 lbs.
    7x100 lbs.
    6x100 lbs. GET IT GET IT!!

    Squat
    10x135 lbs. (Narrow stance warm up)
    10x225 lbs.
    5x295 lbs.
    3x320 lbs.
    1/2x 350 lbs.

    Wide Grip Pull-Ups

    10xBW
    8xBW
    8XBW

    Sitting Leg Curls
    10x150 lbs.
    10x160 lbs.
    10x170 lbs. (Whole Stack...start w/ 160 lbs. next session.)

    Dead Lift

    8x225 lbs.
    5x295 lbs.
    4x315 lbs.
    1x385 lbs. PB!!

    Narrow Grip Pulldowns
    8x160 lbs.
    6x170 lbs.
    4x180 lbs.

    Front Squat
    8x135 lbs.
    4x175 lbs.

    1 Leged Leg Press
    10x155 lbs. each leg

    Whew...I'm warn out. Post work out meal. SHRIMP GUMBO!!!


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.




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