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  1. #145
    Mecca V.I.P. Peanut!!'s Avatar
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    hey mr pork chop! ha wow man 500 pounds thats awesome
    and im glad you had trouble wlaking up thos stairs as for seeing the stars , you shouldnt look out the window! haha nice goings mate


     



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  2. #146
    Mecca V.I.P. TrueOutlaw's Avatar
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    good work palmetto


     


  3. #147
    Mecca V.I.P. Palmetto's Avatar
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    8/9/06
    ABS

    A light little abs session for today since I haven't hit my abs hard in a while. I went with high reps today and pretty high volume. Here we go:

    Inclined Situps- 40xBW, 20x25 lbs., 15 w/ 12 lbs. medicine ball drills, 10 medicine ball taps
    Flat Bench Leg Raises- 4x15 with ankle weights
    Captains Chair Leg Raises- 2x10 with ankle weights
    Machine Crunches- 15x110 lbs., 15x120 lbs., 15x130 lbs.

    That's it, I felt good afterwards, the abs were cramping up pretty good so I know I go them. Tomorrow is back and tris, I can't wait!!


    "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. #148
    Chaos reigns. Line's Avatar
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    Nice abs today and an even more impressive leg session yesterday. Glad to see once again you're keeping short term goals for yourself and glad to see you put up more than 3 plates on squats! Overall, nicely done, I would like to see just a tad more work for hammies though; just a thought.


     


  5. #149
    Mecca V.I.P. Palmetto's Avatar
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    Line thanks for the input bro. I agree I need some more ham work. I was thinking next session I would throw in good-mornings and SLDL along with leg curls...I'll let ya'll know how that goes!


    "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. #150
    Mecca V.I.P. mvsf1's Avatar
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    Hey, that Captains Chair Leg Raises looked great!!! THat's the most hardcore abs movement, IMO.

    Good session bro, I'll never do that shit load of volume for my abs. They would explode! COngratz!


     


  7. #151
    Mecca V.I.P. MexicanMuscle's Avatar
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    good abs session pal!


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


  8. #152
    Mecca V.I.P. FOOTBALL FAN's Avatar
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    good abs session I dont do abs as much as I should, the sldl can be a killer on your lower back as I found out lol


    I'm Back


  9. #153
    Mecca V.I.P. Project Evo's Avatar
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    Great work on the abs Palm, it's nice to see such big volume on the mid section. All credit to you mate.


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


  10. #154
    Mecca V.I.P. Palmetto's Avatar
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    Again, thanks guys for the support, I really appreciate the comments they keep me motivated more than ya'll realize! Today was just murder, I crushed some PB's and will move up in weight on almost all excersizes next session. Here we go:

    8/10/06
    Back and Tris

    DB Rows- 10x75 lbs., 10x80 lbs., 10x85 lbs. (Move up 10 lbs. next session.)
    Straight Bar Reverse Grip Tri PD- 10x70 lbs. 10x90 lbs., 10x110 lbs., 10x130 lbs. (Move up 10 lbs. next session.)
    Wide Grip Pull-ups- 7,5,5 (Increased one rep since last Thursday.)
    Close Grip Bench Press- 10x145 lbs., 10x155 lbs., 10x165 lbs., 3x175 lbs.
    Long Handle Pull Downs- 10x110 lbs., 10x120 lbs., 10x140 lbs. (Move up 10 lbs. next session.)
    Good Mornings- 10x95 lbs., 10x115 lbs., 6x135 lbs.
    DB Tricep Extension- 10x60 lbs., 8x65 lbs., 6x70 lbs.

    I felt that his was one of my best back and tri sessions in a while. I crushed some PB's and felt awesome. Have a great day 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.


  11. #155
    Mecca V.I.P. BigBen's Avatar
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    AWESOME PALMETTO!
    Bunch of great exercises and thats what impresses me bro!
    keep it up!
    AND


     


  12. #156
    Mecca V.I.P. FOOTBALL FAN's Avatar
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    good session man especially on the good mornings because I hate them lol


    I'm Back


  13. #157
    Mecca V.I.P. Palmetto's Avatar
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    Ben- Thanks for stopping by man. I feel honored that I actually impressed you, I tried to mix it up and hit the tris and back from a lot of different angles tonight. I think I succeded.
    FF- Thanks bro. Yea I kinda like good mornings. Today was the first time I have ever done then and I thought they worked pretty well. Didn't feel awkward to me like some excersizes do the first time you perform them. They will def. stay in my back workouts!


    "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. #158
    Mecca V.I.P. MexicanMuscle's Avatar
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    great session bro! u really cracked that back and those triceps, some great numbers, and u were right alot of those numbers are similar to mine. wel we gotta keep hittin that shit hard!


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


  15. #159
    Mecca V.I.P. Clint's Avatar
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    look at Palmetto improving each and every session, it brings a tear to my eye watching you grow , becoming a man!!!

    Nah seriously Palmetto, you broke it down and SMASHED THE SHIT outta that session, next week I expect heavier and more intensity baby!! LETS GO MAN!!!


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


  16. #160
    Mecca V.I.P. Project Evo's Avatar
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    Massive congrats on your P.B's Palm, showing supreme strength and grit mate. Glad you had such a positive session, let's keep the momentum going mate.


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


  17. #161
    Mecca V.I.P. Palmetto's Avatar
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    8/11/06
    Chest and Shoulders

    Russian Bench Press Program- 2x2- 225 lbs. (Next Monday is my 1RM day. I'll be shooting for 240 and hopefully 250!)
    DB Frontal Raises- 10x20 lbs., 8x25 lbs., 6x30 lbs. DROPSET 20x15 lbs.
    Flat DB Bench Press- 10x75 lbs., 8x80 lbs., 5 1/2x90 lbs. Almost got that last rep.
    DB Shoulder Press- 10x35 lbs., 10x45 lbs., 3x55 lbs.
    Pec-Dec- 10x120 lbs., 10x135 lbs., 10x150 lbs.
    BB Shoulder Shrugs- 10x225 lbs., 10x315 lbs., 10x315 lbs., 20x135 lbs.
    Dips- 20xBW, 20xBW, 18xBW

    Thats it. Good session to end the week on. I'm stoked about Monday's session because I REALLY want to get that 250 on bench press. I won't disappoint ya'll!


    "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. #162
    Mecca V.I.P. MexicanMuscle's Avatar
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    great job pal, that is some great numbers. quality session!


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




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