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[Project Evo]

Yet another huge session Palm. Great workout and exercises all the way mate.

 

[Palmetto]

8-29-06
SQUAT AND TRIS

Squat and Tri session today. Squat wasn't as bad as I thought it was going to be. I was still pretty sore from my squat session on Sunday but oh well, I got on the bikes and got warmed up good and they weren't sore while squatting thank God. I also did something different that I haven't ever done. I took very minimul rest between squat sets. On sets which used the same weight, I only took 10 seconds break and was back under the weight. Didn't even leave the rack. When I had to change weights, that was the only break I took to change the weights. I liked it like that, it was intense. Check it:

DB Extension- 8x65 lbs., 6x70 lbs., 4x75 lbs.
Squat- 3x8-220 lbs., 1x5-240 lbs., 2x2-270 lbs., 1x1-315 lbs. (Had to fight for this one.)
Reverse Grip Tri-PD- 10x100 lbs., 10x120 lbs., 8x130 lbs., 6x140 lbs. (Start w/ 130 lbs. next session.)
Skull Bashers- 8x80 lbs., 6x85 lbs., 4x90 lbs.
Rope Tri-PD- 8x130 lbs., 6x140 lbs., 4x150 lbs. <DROPSET> 8x80 lbs.

That's it. Tomorrow is my day off and then I hit squats up again on thursday along with bi's. Thank you guys for the comments, they really are inspirational especially at the start of my bulk right now. I'm bustin it for you guys, it looked like I went swimming after I left the gym today. No bullshit man, you get out of it what you put into it.

 

[Clint]

hell of a session Palmetto, hitting that 315 under such intense circumstances is awesome. You really fried those triceps too man, but dude, wheres the compound excercises????? no dips or close grip bench? you gotta change that up bro, thats where the mass lies within, those big compounds. Especially during a bulk phase, hit it up bro.

All in all good session man, you tore it up YEA BUDDAH!

 

[Palmetto]

yea...i know i didnt have any compounds...im not going to that gym anymomre. i just dont feel comfortable in there and its so fuckin crowded those are the only machines and shit that were open and i still had to wait for the dumbells. I'm gonna start training at school where I can get a spot without getting these dirty ass looks.

 

[Project Evo]

Magnificent work Palm, I felt the intensity of those squats as I read the session, supreme work fella. You've done a great job on those tri's too mate, dropsetting the last set...killer stuff!!

 

[Amped]

Good weight with only little rest good job bro

 

[Palmetto]

8-31-06
Squat and Bi's

Another squat day today along with bi's. I really fried my bi's I was going to do another excersize after I stripped the weights on the previous excersize but I was dead. It was a good day, I also need to work on my front squat form as well. It will come together.

Squat
4x5- 240 lbs.
3x255 lbs.
2x2- 270 lbs.
1x305 lbs.

Standing DB Preacher Curls
8x35 lbs.
6x40 lbs.
4x45 lbs.

Straight Bar Cable Curls
8x160 lbs.
8x170 lbs.
6 1/2x180 lbs.

Front Squat
10x135 lbs.
4x185 lbs. (Bar started slipping.)

Straight Bar Curls
85-65 lbs. 10x (Stripped weight 5 lbs. after 10 reps.)
<DROPSET>
21's w/ 45 lbs.

That was it. My bi's felt like they were going to explode it was awesome. Hittin' chest and shoulders tomorrow.

 

[Clint]

again Palmetto, you have done it. Awesome session, you tore those biceps up man! damn! YOu keep workin on that Front Squat man, it will come, 185 is good too, excellent session my friend.

 

[BigBen]

AWESOM PALMETTO!!!
Get that money bro!
AND

 

[MexicanMuscle]

great session pal, the squats are looking great.

 

[FOOTBALL FAN]

good sessions mate plenty of volume and good weights

 

[Rocky]

Lordy Lordy Palm putting up the big weights with big exercises on such a consistent basis. It's a joy coming in here and reading how well you're improving and how much you seem to be enjoying your sessions and what you're getting out of them! Great attitude man.

 

[Palmetto]

Thanks for the comments guys. Sorry I havent posted my log from friday. I forgot that my brothers birthday was on saturday so I had to cut my friday session short to make the drive down to my hometown to make his birthday. Here is my abbreviated session. I just did some core excersizes, nothing special. Ready for my session today so I can rock my legs.

4-1-06
Chest and Shoulders

Bench Press
2x3-220 lbs.
2x2- 235 lbs.
1/2 rep- 260 lbs.

BB Shoulder Shrugs
15x135 lbs.
15x225 lbs.
8x295 lbs.
6x315 lbs.

BB Incline Press
10x135 lbs.
8x155 lbs.
6x175 lbs. (Start w/ 155 .bs. next session.)

Frontal Raises
10x15 lbs.
8x20 lbs.
6x25 lbs. (Start w/ 20 lbs. next session.)

That's it, I'll post my legs session later on today when I get done. Have a good one fellas.

 

[CJU]

not bad, not bad at all. some pretty great benching there, massive shrugs too. i hope your form was good on them! i know when i got real heavy with shrugs, my form is shit.

 

[Palmetto]

not bad, not bad at all. some pretty great benching there, massive shrugs too. i hope your form was good on them! i know when i got real heavy with shrugs, my form is shit.

Yea bro the form was good for the most part. The last two reps on the 315 lbs. I didnt shrug my shoulders up all the way so thats why I only did 6 reps. They won't do anything if your form isnt good. I always make sure my form is good on all my excersizes. Thanks for the input brother.

 

[Hypocrisy86]

Good sesssiona-o man!

260 with 1/2 is still pretty good

yea ur form must be excellento!!

 

[Palmetto]

9-4-06
Chest and Back

Good day today, I threw in deads which I havent done since H.S. and it felt good. If yall have anymore suggestions on lat excersizes that I could throw in please let me know, I need to get them to come up b/c that is by far my weakest point. I was going to do wide grip pull ups but like always the gym was packed and I couldnt get to the pull up station. Oh well...another day.

Bench Press- 1x6- 200 lbs., 2x5-215 lbs., 2x4- 225 lbs.
Deads- 10x135 lbs., 10x225 lbs., 5x300 lbs., 2x315 lbs.
Incline Bench- 8x155 lbs., 6x165 lbs., 3x200 lbs. (Start with 165 lbs. next session)
Close Grip Lat. Pulldowns- 8x140 lbs., 6x150 lbs., 6x160 lbs. (Move up 10 lbs. next session.)
Iso. Lat Chest Press- 8x250 lbs., 6x270 lbs., 4x300 lbs.
T-Bar Rows in the Corner Ronnie Coleman Style (minus Ronnie Coleman weight)- 10x100 lbs., 6x150 lbs., 4x200 lbs.

Thats it, tomorrow is legs and tris, they are gonna get BLASTED...holla.
FOOTNOTE: I weighed this morning on an empty stomach right after my shower and before breakfast and I came in at 183. That is a gain of 5.5 lbs. in a week. Last week when I started my bulk I weighed 176.5 so I think my bulk is working rather well. I still have to get all the cals and all those numbers up for yall.

 

[FOOTBALL FAN]

looking good Palm real football though????? lol yeh right

 

[Palmetto]

real football though????? lol yeh right

 

[FOOTBALL FAN]

sorry bud didnt mean to hurt your feelings but we have the beautiful game:eclipsee_gold_cup: