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Thread: I'm Back

  1. #577
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    31
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    1,089
    10-17-08
    Chest & a little ABS
    (Week 4 of cut)

    Bench Press
    10x 115 lbs.
    8x 135 lbs.
    10x 150 lbs.
    10x 150 lbs.

    AB Crunch Machine
    20x 70 lbs.
    20x 80 lbs.
    20x 90 lbs. (Move up 10 lbs. next session.)

    Narrow Grip Bench Press
    10x 130 lbs.
    10x 130 lbs.

    Incline Bench Press
    10x 120 lbs.
    10x 120 lbs.

    Cardio: 14 minute jog with 7 minute warm-up

    Cals Burned: 334
    Distance: 2.22 miles
    Incline: 3.0
    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.



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  2. #578
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    1,089
    10-21-08
    Chest & Back (Width)
    (Week 5 of cut)

    Bench Press
    10x 115 lbs.
    8x 135 lbs.
    10x 150 lbs.
    10x 150 lbs.

    Wide Grip Pull-Ups
    5x Bodyweight
    6x Bodyweight
    5x Bodyweight

    Narrow Grip Bench Press
    10x 130 lbs.
    10x 130 lbs.

    Wide Grip Pull-Downs
    12x 90 lbs.
    10x 105 lbs.
    8x 120 lbs.

    Incline Bench Press
    10x 120 lbs.
    10x 120 lbs.

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

    Cardio: 16 minute jog with 8 minute warm-up

    Cals Burned: 345
    Distance: 2.52 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.


  3. #579
    Mecca V.I.P. PrinceVegeta's Avatar
    Join Date
    Apr 2007
    Location
    The Hague, Netherlands, Netherlands
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    30
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    10,197
    Sessions look solid!


    I'm Back


  4. #580
    Mecca V.I.P. Palmetto's Avatar
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    Thanks man. I'm getting back into it full swing now. I'm on a bench press and squatting program too. That should help me out.


    "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. #581
    Mecca V.I.P. Palmetto's Avatar
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    Jul 2006
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    10-22-08
    Shoulders & Tri's
    (Week 5 of cut)

    Bar Bell Shoulder Shrugs
    25x 135 lbs.
    12x 225 lbs.
    10x 295 lbs.
    8x 315 lbs.

    Tricep Press Downs
    12x 90 lbs.
    10x 100 lbs.
    8x 110 lbs. (Move up 10 lbs. next session.)

    DB Shoulder Press
    12x 30 lbs.
    10x 35 lbs.
    8x 40 lbs.

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

    DB Tricep Ext.
    12x 50 lbs.
    10x 55 lbs.
    8x 60 lbs.

    Machine Shoulder Press
    12x 70 lbs.
    10x 80 lbs.
    8x 90 lbs.

    Cardio: 16 minute jog with 8 minute warm-up

    Cals Burned: 353
    Distance: 2.52 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.


  6. #582
    Mecca V.I.P. Hypocrisy86's Avatar
    Join Date
    Jul 2006
    Location
    San Antonio, Texas, United States
    Age
    30
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    15,733
    awesome work dude, congrats on the cardio after that workout session
    Shrugs looking massive, shoulder work is going great.




  7. #583
    Mecca V.I.P. Samoan-Z's Avatar
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    Oct 2008
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    3,086
    solid looking tri and shoulder workout man with some cardio to boot, burning it man!


     


  8. #584
    Mecca V.I.P. Rocky's Avatar
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    Jul 2006
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    11,453
    Quality sessions Palm. Nice rep ranges with that weight!


    I'm Back

    THE PEOPLE'S CHAMP!


  9. #585
    I am god. Skeptic's Avatar
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    Dec 2007
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    7,994
    great session for 5 weeks out mate!


    She really looks like someone set her face on fire and put it out with a bike chain.


  10. #586
    Mecca V.I.P. Palmetto's Avatar
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    3-22-09 (Sunday)
    Legs and Bi's

    Warm-Up 8 minute walk
    Distance: .56 miles
    Cals Burned: 53
    Incline: 0

    Leg Ext.
    12x110 lbs.
    10x120 lbs.
    10x 130 lbs. (Move up 10 lbs. next session)

    Preacher Curls
    12x60 lbs.
    10x70 lbs.
    8x80 lbs.

    Laying Leg Curls
    12x80 lbs.
    10x90 lbs.
    10x 100 lbs. (Move up 10 lbs. next session)

    Straight Bar Curls
    12x50 lbs.
    10x60 lbs.
    8x70 lbs.

    Walking DB Lunges
    10 steps x 60 lbs.
    10 steps x 70 lbs.
    10 setps x 80 lbs. (Move up 10 lbs. next session)

    21's
    1 set x Bar

    Cardio: 8 minute jog with 4 minute warm-up
    Cals Burned: 149
    Distance: 1.11 miles
    Incline: 0
    MPH: 6.0


    "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.


  11. #587
    Mecca V.I.P. Palmetto's Avatar
    Join Date
    Jul 2006
    Age
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    1,089
    3-23-09 (Monday)
    Chest and Back

    Warm-Up 8 minute walk
    Cals Burned: 85
    Distance: .56 miles
    Incline: 1.0

    Bench Press
    3x175 lbs.
    3x175 lbs.
    3x175 lbs.
    3x175 lbs.
    3x175 lbs.
    3x175 lbs.

    Lat. Pull-Downs
    12x105 lbs.
    10x110 lbs.
    10x115 lbs. (Move up 5 lbs. next session)

    DB Incline Press
    12x40 lbs.
    10x45 lbs.
    6x50 lbs.

    Machine Rows
    12x70 lbs.
    10x80 lbs.
    10x90 lbs. (Move up 5 lbs. next session)

    Dips
    10x Body Weight
    10x Body Weight

    Wide Grip Pull-Ups
    5x Body Weight
    3x Body Weight
    1x Body Weight

    Cardio: 8 minute job with 4 minute warm-up
    Cals Burned: 159
    Distance: 1.14 miles
    Incline: 1.0
    MPH: 6.0


    "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.


  12. #588
    Mecca V.I.P. PrinceVegeta's Avatar
    Join Date
    Apr 2007
    Location
    The Hague, Netherlands, Netherlands
    Age
    30
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    Posts
    10,197
    Solid session man!


    I'm Back




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