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Thread: I'm Back

  1. #55
    Mecca V.I.P. Amped's Avatar
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    NIce work but can I ask why you started with a tricep exercise first? I always read and thought you should go with the bigger musclegroup first.


    When the game is on the line.....Winners want the ball!!



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  2. #56
    Mecca V.I.P. Rocky's Avatar
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    Good to see your log over here especially seeing as you are making such consistent improvements! Excellent work buddy!


     


  3. #57
    Mecca V.I.P. Palmetto's Avatar
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    7/21/06
    Chest and Shoulders

    Here we go:

    Russian Bench Press Program- 5x5 190 lbs. 6x on last set. (Tricep day whooped my ass.)
    DB Shoulder Shrugs- 10x95 lbs., 10x100 lbs., 8x105 lbs. (Move up 5 lbs. next session.)
    DB Decline- 10x65 lbs., 10x70 lbs., 10x75 lbs. (Move up 10 lbs. next session)
    Frontal Raises- 10x20 lbs., 8x25 lbs., 6x30 lbs.

    There we go boys. Short session because I had to do some stuff w/ my buisness. Watch out Tweak, here I come!


    "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. #58
    Mecca V.I.P. BigBen's Avatar
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    What about upright rows and shoulder presses man! AAGH! LOL naw just suggestions man.

    nice work for the short session man!
    Keep hittin em hard!
    AND


     


  5. #59
    Mecca V.I.P. Project Evo's Avatar
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    Good work indeed Palm, superb work on crushing those delts.


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


  6. #60
    Mecca V.I.P. mvsf1's Avatar
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    Serius weights on becnching and in the rest of movements!!! COngratz on your P.B.!!!


     


  7. #61
    Mecca V.I.P. Palmetto's Avatar
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    Quote Quote
    What about upright rows and shoulder presses man! AAGH! LOL naw just suggestions man.
    Ben, thanks for the suggestions, I will work those in next friday. Like I said, I had to do some stuff w/ my buisness b/c I'm trying to get it off the ground. It's been crazy. But I will throw those in just for you next session big boy. To everyone else, thanks for keeping up w/ my log. I will try and get on here as much as I can but my computer has been sent to dell to get fixed before I head back to school. Ok guys, see ya'll later, I'm off to church!


    "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. #62
    Mecca V.I.P. Amped's Avatar
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    Keep it up bro


    When the game is on the line.....Winners want the ball!!


  9. #63
    Mecca V.I.P. TrueOutlaw's Avatar
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    good work palmetto keep it up bro


     


  10. #64
    Mecca V.I.P. Palmetto's Avatar
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    Hey guys, sorry I haven't posted in a while, my computer was fucked so I had to send it back to dell. But, I've got it back and here is yesterday's Chest and Bi session.

    7/24/06

    Russian Bench Program- 4x4-200 lbs. Drop set with 135 did that 18x.
    Standing Bicep Cable Curls- 10x110 lbs., 10x120 lbs., 10x130 lbs. (Move up 10 lbs. next session.)
    DB Incline- 10x55 lbs., 10x60 lbs., 8x65 lbs. (Move up 5 lbs. next session.)
    Standing E-Z Bar Curls- 10x75 lbs., 10x85 lbs., 10x95 lbs. (Move up 10 lbs. next session.)
    Cable Cross Over Flies- 10x70 lbs., 10x80 lbs., 6x90 lbs. (Don't know what happened on that last set, my pecs just died on me.)
    Hammer Curls- 40-5 lbs. 7x with 10 sec. rest b/w sets. (Move up 5 lbs.)
    DB Flies- 10x30 lbs., 8x35 lbs., 6x40 lbs.
    21's- 65, 70, 75 lbs.

    I had a great session on monday. This felt really well and my bi's and pec's are sore today because of it. I'm off to my leg session, I'll post that up later. Peace!


    "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. #65
    Mecca V.I.P. mvsf1's Avatar
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    Quote Originally Posted by Palmetto
    Hey guys, sorry I haven't posted in a while, my computer was fucked so I had to send it back to dell. But, I've got it back and here is yesterday's Chest and Bi session.

    7/24/06

    Russian Bench Program- 4x4-200 lbs. Drop set with 135 did that 18x.
    Standing Bicep Cable Curls- 10x110 lbs., 10x120 lbs., 10x130 lbs. (Move up 10 lbs. next session.)
    DB Incline- 10x55 lbs., 10x60 lbs., 8x65 lbs. (Move up 5 lbs. next session.)
    Standing E-Z Bar Curls- 10x75 lbs., 10x85 lbs., 10x95 lbs. (Move up 10 lbs. next session.)
    Cable Cross Over Flies- 10x70 lbs., 10x80 lbs., 6x90 lbs. (Don't know what happened on that last set, my pecs just died on me.)
    Hammer Curls- 40-5 lbs. 7x with 10 sec. rest b/w sets. (Move up 5 lbs.)
    DB Flies- 10x30 lbs., 8x35 lbs., 6x40 lbs.
    21's- 65, 70, 75 lbs.

    I had a great session on monday. This felt really well and my bi's and pec's are sore today because of it. I'm off to my leg session, I'll post that up later. Peace!
    Great workout buddy. IMO you're trying VERY hard standing biceps curls, you should do that much ligther...

    In waht week of Russian are you?


     


  12. #66
    Mecca V.I.P. Palmetto's Avatar
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    Quote Quote
    IMO you're trying VERY hard standing biceps curls, you should do that much ligther...
    What you mean I'm trying very hard? Are you saying that if I'm struggling to get that weight on E-Z bar curls? Then I need to back it down? If so, that weight is releitively easy, I usually do a 10,8,6 rep for every excersize. I dont know what has been going on lately but I have felt strong as hell. So I figure up the weight until I can only do 6 reps on the last set. BTW I'm on my 6th week of the Russian.


    "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. #67
    Mecca V.I.P. mvsf1's Avatar
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    Quote Originally Posted by Palmetto
    What you mean I'm trying very hard? Are you saying that if I'm struggling to get that weight on E-Z bar curls? Then I need to back it down? If so, that weight is releitively easy, I usually do a 10,8,6 rep for every excersize. I dont know what has been going on lately but I have felt strong as hell. So I figure up the weight until I can only do 6 reps on the last set. BTW I'm on my 6th week of the Russian.
    Nope mate, I think I should explain it better. IMO this exercice should be done with light weights, not only you, all guys aorund the world.

    But remember this is only my opinion, I think it could hurt very badly your bi's.

    Believe, you are doing an excelent work.


     


  14. #68
    Mecca V.I.P. Palmetto's Avatar
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    Hmmm...interesting. Why do you feel with light weights?


    "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. #69
    Mecca V.I.P. mvsf1's Avatar
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    Quote Originally Posted by Palmetto
    Hmmm...interesting. Why do you feel with light weights?
    Why do I feel? I don't know if I'm understanding you well. Ok, doing the exercice with light weights allows you to go high reps and feeling the muscle work.

    If u go with heavy weights you'll be just pulling like a beast and probably hurting your bi's, I couldn't explain it better, but machine curls should be done slowly and light. The objetive of that movement is just pump up the muscle, not destroy the muscle.

    Hope I could help.


     


  16. #70
    Mecca V.I.P. Palmetto's Avatar
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    Hold up...which exersize are you talking about? I was taking about E-Z bar curls. Freeweights. Not E-Z bar cable curls. But I'm not pulling that hard on those either.


    "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. #71
    Mecca V.I.P. BigBen's Avatar
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    Quote Originally Posted by Palmetto
    Ben, thanks for the suggestions, I will work those in next friday. Like I said, I had to do some stuff w/ my buisness b/c I'm trying to get it off the ground. It's been crazy. But I will throw those in just for you next session big boy. To everyone else, thanks for keeping up w/ my log. I will try and get on here as much as I can but my computer has been sent to dell to get fixed before I head back to school. Ok guys, see ya'll later, I'm off to church!
    YEA BUDDY! Thats awesome bro! Glad u went to church too! Your session was great too man! Presses an barbells thats where its at for size my friend!
    Keep it up!
    AND


     


  18. #72
    Mecca V.I.P. mvsf1's Avatar
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    Quote Originally Posted by Palmetto
    Hold up...which exersize are you talking about? I was taking about E-Z bar curls. Freeweights. Not E-Z bar cable curls. But I'm not pulling that hard on those either.

    Oh, my bad. I was taking about CABLE CURLS. E-Z bar curls could be done with heavy weights, IMO, but take care of your lower back!!!


     




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