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Thread: I'm Back

  1. #541
    Mecca V.I.P. Palmetto's Avatar
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    6/25/08
    Full Body


    Leg Curls
    12x60 lbs.
    10x70 lbs.
    8x80 lbs.
    6x90 lbs.

    Close Grip Pull-Downs
    12x70 lbs.
    10x80 lbs.
    8x90 lbs.
    6x100 lbs.

    E-Z Curl Bicep Curls
    12x65 lbs.
    10x75 lbs.
    6x86 lbs.

    Sh. Shrugs
    12x135 lbs.
    10x185 lbs.
    8x205 lbs.
    6x225 lbs.

    Bench Press
    12x115 lbs.
    10x135 lbs.
    3x155 lbs.
    1x185 lbs.

    ABS
    25 incline situps

    Cardio
    25 minute jog around the hood.


    "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. #542
    Mecca V.I.P. Palmetto's Avatar
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    6/27/08
    Full Body


    Seated Cable Rows
    12x60 lbs.
    10x70 lbs.
    8x80 lbs.
    6x90 lbs.

    Seated Calf Raises
    12x45 lbs.
    10x55 lbs.
    8x80 lbs.
    6x90 lbs.

    Cardio
    8 minute jog around the hood


    "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.


  3. #543
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    6/28/08
    Cardio


    8 minute jog around the neighborhood.


    "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.


  4. #544
    Mecca V.I.P. bambam55's Avatar
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    good work. With your intelligence in the weight room, it wont take you long and you'll be back into the full swing of things.


    "Playing Linebacker is as close as you get to being a modern day Gladiator"- Bill Romanowski


  5. #545
    Mecca V.I.P. Hypocrisy86's Avatar
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    San Antonio, Texas, United States
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    yep. your gonna be hitting the huge ass weights pretty soon!
    awesome sessions Palm!




  6. #546
    Mecca V.I.P. Palmetto's Avatar
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    6-30-08
    Chest and Back


    Bench Press
    Max 200 lbs. Start the Wofford Program next time in the gym. Stay tuned.

    DB Incline
    12x40 lbs.
    10x45 lbs.
    10x50 lbs. (Move up 5 lbs. next session)

    Close Grip Pull-Down
    12x80 lbs.
    10x90 lbs.
    10x100 lbs. (Move up 10 lbs. next session.)

    T-Bar Rows (Wide Grip)
    12x80 lbs.
    10x70 lbs.
    8x80 lbs.

    Seated Cable Rows
    12x60 lbs.
    10x70 lbs.
    10x80 lbs. (Move up 10 lbs. next session.)

    Dips
    10xBody Weight

    Cardio
    10 minute jog.

    Thats all boys.


    "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. #547
    Mecca V.I.P. Palmetto's Avatar
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    7-1-08
    Tri's & Shoulders


    Shoulder Shrugs
    Warm-up 15x135 lbs.
    12x205 lbs.
    10x225 lbs.
    8x275 lbs.
    6x300 lbs.

    Tricep Push-Downs
    12x70 lbs.
    10x80 lbs.
    10x90 lbs. (Move up 10 lbs. next session.)

    DB Shoulder Press
    12x30 lbs.
    10x35 lbs.
    8x40 lbs.

    DB Tricep Ext.
    12x40 lbs.
    10x45 lbs.
    8x50 lbs.

    Frontal Raises
    12x10 lbs.
    10x15 lbs.
    8x20 lbs.

    Cardio
    10 minute jog around the neighborhood.


    "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.


  8. #548
    Mecca V.I.P. Hypocrisy86's Avatar
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    Awesome work on those shrugs bro!
    Get those boulder shoulders soon man! yep!




  9. #549
    Mecca V.I.P. Palmetto's Avatar
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    9-22-08

    Bench Press
    1x5- 100 lbs.
    2x4- 120 lbs.
    2x3- 140 lbs.
    5x3- 150 lbs.

    Squat
    1x5- 150 lbs.
    2x5- 180 lbs.
    5x5- 210 lbs.

    Bench Press
    1x6- 100 lbs.
    2x6- 120 lbs.
    4x6- 130 lbs.

    Flat DB Flies
    10- 15 lbs.
    10- 20 lbs.
    10- 25 lbs.
    10- 20 lbs.
    10- 15 lbs.

    Standing Good Mornings
    5- 45 lbs.
    5-65 lbs.
    5- 70 lbs.
    5- 75 lbs.
    5- 80 lbs. (Move up 10 lbs. next session.)

    Cardio: 10 minute jog around campus.


    "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. #550
    Mecca V.I.P. Hypocrisy86's Avatar
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    awesome work man, keep it up.
    keep consistent !




  11. #551
    Mecca V.I.P. Palmetto's Avatar
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    I'm gonna try and stay consistant this time haha.


    "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. #552
    Mecca V.I.P. Palmetto's Avatar
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    9-23-08
    Cardio


    10:20 jog around campus. Deadlifts tomorrow.


    "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.


  13. #553
    Mecca V.I.P. Hypocrisy86's Avatar
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    ^ awesome man, show them all you gone kick ass.




  14. #554
    Mecca V.I.P. Lionheart's Avatar
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    Hmm..am i first time in here!?:spy
    Log and sessions looking good palmetto,keep updating!


     


  15. #555
    Mecca V.I.P. Palmetto's Avatar
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    9-25-08
    Cardio


    10:50 jog around campus. Squats again tomorrow. Joining a new gym tomorrow too. Our school gym blows.


    "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. #556
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
    Age
    31
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    Posts
    1,089
    9-26-08

    Bench Press
    1x7- 100 lbs.
    1x6- 110 lbs.
    1x5- 120 lbs.
    1x4- 130 lbs.
    2x3- 140 lbs.
    2x2- 150 lbs.
    2x3- 140 lbs.
    1x4- 130 lbs.
    1x6- 120 lbs.
    1x8- 110 lbs.
    1x10- 100 lbs.

    DB Flies
    10- 15 lbs.
    10- 20 lbs.
    10- 25 lbs.
    20- 15 lbs.

    Squat
    1x5- 150 lbs.
    2x4- 180 lbs.
    2x3- 210 lbs.

    Cardio
    10 minute jog
    148 cals burned
    1.08 miles


    "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.


  17. #557
    Mecca V.I.P. Palmetto's Avatar
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    9-27-08

    Cardio
    10 minute jog
    253 cals burned
    1.51 miles


    "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.


  18. #558
    Mecca V.I.P. Palmetto's Avatar
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    1,089
    9-28-08

    Cardio
    12 minute jog on treadmill.


    "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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