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Thread: I'm Back

  1. #559
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
    Age
    31
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    1,089
    9-29-08

    Squat
    1x5- 150 lbs.
    2x4- 180 lbs.
    2x3- 210 lbs.
    2x5- 240 lbs.

    Bench Press
    1x5- 100 lbs.
    1x4- 120 lbs.
    2x3- 140 lbs.
    6x2- 160 lbs.

    DB Flies
    10- 15 lbs.
    10- 25 lbs.
    10- 30 lbs.
    10- 25 lbs.
    10- 15 lbs.

    Pushups
    5x10- Bodyweight

    Standing Good Mornings
    5- 75 lbs.
    5- 85 lbs.
    5- 95 lbs.
    5- 105 lbs.
    5- 115 lbs.

    Cardio
    12 minute run
    1.49 miles
    222 calories
    6.5 mph
    .5 incline


    "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. #560
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    1,089
    9-30-08

    Cardio
    52 calories
    1.53 miles
    13:40 on eliptical (gay)
    Resistance: 1.0


    "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. #561
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
    Age
    31
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    1,089
    10-1-08

    Cardio
    12 minute run
    256 calories
    1.61 miles
    6.5 mph
    1.5 incline


    "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. #562
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    1,089
    10-2-08

    Cardio
    12 minute run 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.


  5. #563
    LIFT OR DIE El Freako's Avatar
    Join Date
    Nov 2006
    Location
    Gold Coast, QLD, Australia
    Age
    35
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    8,264
    Good squats and bench weight


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  6. #564
    Mecca V.I.P. Palmetto's Avatar
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    Hey guys sorry I haven't posted in a while. I've been training but just haven't got around to posting my sessions so here we go.


    "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. #565
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    Posts
    1,089
    10-3-08
    Chest and Legs


    Squat
    1x4- 150 lbs.
    1x4- 180 lbs.
    2x3- 210 lbs.
    6x3- 225 lbs.

    Bench Press
    1x6- 100 lbs.
    1x5- 120 lbs.
    2x4- 140 lbs.
    2x3- 150 lbs.
    2x2- 160 lbs.
    1x4- 150 lbs.
    1x5- 140 lbs.
    1x6- 120 lbs.
    1x7- 100 lbs.

    Squat
    1x3- 165 lbs.
    1x3- 195 lbs.
    4x2- 225 lbs.


    "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. #566
    Mecca V.I.P. Palmetto's Avatar
    Join Date
    Jul 2006
    Age
    31
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    1,089
    10-5-08 (Week 3 of cut)

    Cardio- 14 minute jog with 7 minute warm-up.

    Cals Burned: 270
    MPH: 6.5
    Miles: 1.83


    "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. #567
    Mecca V.I.P. Palmetto's Avatar
    Join Date
    Jul 2006
    Age
    31
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    Posts
    1,089
    10-6-08
    Chest & Back
    (Week 3 of cut)

    Bench Press
    1x7- 115 lbs.
    1x5- 135 lbs.
    1x1- 185 lbs.
    1x1- 205 lbs.
    1x1- 210 lbs.

    DB Rows
    12- 50 lbs.
    10- 55 lbs.
    8- 60 lbs.

    DB Incline Press
    12- 50 lbs.
    10- 55 lbs.
    3- 60 lbs. (Move down 5 lbs. next session. )

    Long Bar Pull Down
    12x 105 lbs.
    10x 120 lbs.
    8x 135 lbs. (Move down 1 plate next session. My form was horrible that last set.)

    Iso-Lateral Chest Press
    12x 90 lbs.

    Cardio- 14 minute jog with 7 minute warm-up

    Cals Burned: 290
    Distance: 2.11 miles
    Incline: .5
    MPH: 6.5


    "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. #568
    Mecca V.I.P. Palmetto's Avatar
    Join Date
    Jul 2006
    Age
    31
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    1,089
    10-8-08
    Shoulders & Tris
    (Week 3 of cut)

    DB Tri-Ext.
    12x 50 lbs.
    10x 55 lbs.
    8x 60 lbs.

    BB Shoulder Shrugs
    20x 135 lbs.
    12x 205 lbs.
    10x 225 lbs.
    8x 295 lbs.

    Skull Crushers
    12x 40 lbs.
    10x 50 lbs.
    8x 60 lbs. (Move up 10 lbs. next session.)

    DB Shoulder Press
    12x 25 lbs.
    10x 30 lbs.
    8x 35 lbs.

    Dips
    3x5xBody Weight

    Machine Shoulder Press
    12x 70 lbs.

    Cardio: 14 minute jog with 7 minute warm-up

    Cals Burned: 308
    Distance: 2.21 miles
    Incline: 1.0
    MPH: 6.5


    "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.


  11. #569
    Mecca V.I.P. Palmetto's Avatar
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    10-12-08 (Week 4 of cut)

    Cardio: 14 minute jog with 7 minute warm-up
    Cals Burned: 286
    Distance: 1.92 miles
    Incline: .5
    MPH: 6.5


    "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. #570
    Mecca V.I.P. Palmetto's Avatar
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    Age
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    1,089
    10-13-08
    Chest & Back
    (Week 4 of cut)

    Close-Grip Pull Down
    12x 105 lbs.
    10x 120 lbs.
    8x 135 lbs.

    Iso-Lateral Chest Press
    12x 90 lbs.
    10x 140 lbs.
    8x 160 lbs.

    Sitting Cable Rows
    12x 105 lbs.
    10x 120 lbs.
    8x 135 lbs.

    DB Incline Bench Press
    12x 45 lbs.
    10x 50 lbs.
    6x 55 lbs. (Move down 5 lbs. next session. )

    Cardio: 14 minute jog with 7 minute warm-up

    Cals Burned: 286
    Distance: 2.17 miles
    Incline: 1.0
    MPH: 6.5


    "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. #571
    Mecca V.I.P. Samoan-Z's Avatar
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    Oct 2008
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    30
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    3,086
    Working that back and chest loving it man lets keep it up.


     


  14. #572
    Mecca V.I.P. Palmetto's Avatar
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    1,089
    Cardio: 14 minute jog with 7 minute warm-up (Week 4 of cut.)

    Cals Burned: 318
    Distance: 2.04 miles
    Incline: 1.5
    MPH: 6.5


    "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.


  15. #573
    Mecca V.I.P. Palmetto's Avatar
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    Age
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    10-15-08
    Shoulders & Tri's
    (Week 4 of cut)

    Shoulder Shrugs
    20x 135 lbs.
    12x 205 lbs.
    10x 135 lbs.

    Tricep Press Downs
    12x 50 lbs.
    10x 60 lbs.
    8x 70 lbs.

    DB Shoulder Press
    12x 25 lbs.
    10x 30 lbs.
    8x 35 lbs. (Move up 5 lbs. next session.

    Skull Bashers
    12x 50 lbs.
    10x 60 lbs.
    8x 70 lbs.

    Cardio: 14 minute jog with 7 minute warm-up

    Cals Burned: 301
    Distance: 1.94 miles
    Incline: 2.0
    MPH: 6.5


    "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. #574
    Mecca V.I.P. Palmetto's Avatar
    Join Date
    Jul 2006
    Age
    31
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    Posts
    1,089
    10-16-08
    Legs & Back
    (Week 4 of cut)

    Leg Ext.
    12x 85 lbs.
    10x 100 lbs.
    8x 110 lbs.

    Bent over DB Rows
    12x 50 lbs.
    10x 55 lbs.
    10x 60 lbs. (Move up 5 lbs. next session.)

    Leg Press
    12x 4 plates
    10x 6 plates
    8x 8 plates

    Cable Rows
    12x 105 lbs.
    10x 120 lbs.
    8x 135 lbs.

    Leg Curls
    12x 90 lbs.
    10x 100 lbs.
    8x 110 lbs.

    Iso-Lateral High Row
    12x 90 lbs.
    10x 140 lbs.
    8x 180 lbs.

    Cardio: 14 minute jog with 7 minute warm-up

    Cals Burned: 328
    Distance: 2.22
    Incline: 2.5
    MPH: 6.5


    "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. #575
    Mecca V.I.P. Rocky's Avatar
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    Good to see you posting regular again. Sessions loko really good. Nice amount of cardio too! Nice work for getting it done.


    I'm Back

    THE PEOPLE'S CHAMP!


  18. #576
    Mecca V.I.P. Samoan-Z's Avatar
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    Oct 2008
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    30
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    3,086
    Rows looking beautiful man keep it up.


     




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