I'm Back

[CaptainCharisma]

damn good looking leg session palmy, those leg presses looked pretty brutal...hope your not too sick dude, look forward to seeing more from you

 

[Rocky]

Dam shame about your illness woes as you had been tearing up some serious weight! Those leg presses and in particular those lunges are not to be sneezed at. I don't doubt for a minute that when you get back to it you'll be destroying all before you! Rest up and get back soon man.

 

[Palmetto]

Thanks for all the encouraging words guys, I really appreciate it. Quick update, I feel 100x better and the body aches and fever are gone. Still have a scratchy throat but it's nothing that will hold me back. I plan on getting back into the gym today if I can get back up to school before it closes. Again thanks for all the wishes guys, it really means a lot. I promise I will come back strong than ever, this illness has done nothing but piss me off and make me want to train harder for my competition in may.

 

[FOOTBALL FAN]

its horrible when you try to workout ill but you hits those legs hard

 

[Palmetto]

First session back after getting over Strep Throat!! HERE WE GO:

9-10-06
Chest and Bi's

Bench Press
2x3-225 lbs.
2x2-240 lbs.
1/2 rep- 265 lbs.

Sitting DB Curl
8x40 lbs.
6x45 lbs.
4x50 lbs.

DB Incline Press
8x70 lbs.
6x75 lbs.
4x80 lbs.

Standing E-Z Bar Bicep Curls
8x90 lbs.
6x95 lbs.
6x100 lbs. (Move up 5 lbs. next session.)

DB Flyes
10x30 lbs.
8x35 lbs.
6x40 lbs. (Start w/ 35 lbs. next session.)

That's it...tomorrow is Legs and Shoulders...

 

[MexicanMuscle]

good session man, big session! that bench is looking great!

 

[Clint]

Bench is looking good Palmetto, why dont you change those reps up some time so you get some muscle growth instead of strictly power. Sayin like 8, 10, 15 reps or something, its not how much we bench, its how big our chest is.

Your biceps are always a big strength of yours, and those incline presses are looking good man, that weight isnt light at all. Excellent session all in all and good job finishing with flyes at the end, hitting that pump real nice.

 

[CaptainCharisma]

great looking numbers there palmy specially that bench you got there, you must have been dead tired after that workout dude

 

[Palmetto]

9/11/06
Shoulders and Legs

Good session today, especially for shoulders, havent felt a pump like I had today for my delts in a while. Squat was good too.

Squat
12x135 lbs. (Narrow stance for warm-up)
10x225 lbs.
6x295 lbs.
4x315 lbs.
2x340 lbs. NEW PB!!

Frontal Raises
10x20 lbs.
10x25 lbs.
10x30 lbs. <<DROPSET>> 15x15 lbs.

Sitting Leg Curls
10x130 lbs.
10x140 lbs.
10x150 lbs.

DB Push Press
10x40 lbs.
8x45 lbs.
6x50 lbs. (Move up 5 lbs. next session.)

SLDL
10x135 lbs.
10x205 lbs.
8x225 lbs.

Machine Lat Raises
10x60 lbs.
8x80 lbs.
6x90 lbs. (Move up 10 lbs. next session.)

Tomorrow is rest day...

 

[Clint]

hell of a leg session Palmetto. That squat is really improving, thats some heavy weight right there buddy! Good job tearing up those shoulders as well man, and those SLDL are excellent, feel the streeeeetch baby!! Another gravy session from Palmetto.

 

[MexicanMuscle]

great job on the squats man, awesome session overall!

 

[Project Evo]

Awesome leg shoulder session Palm, huge squats, so a huge congrats on your P.B.

 

[Palmetto]

NEW SPLIT

Decided that squatting four times a week was a little too stressful on me with the Smolv program and w/ school and all that stress. I think that is why I got sick too. So here is my new split. Lemme know what you think.

Sunday- Legs, Bi's
Monday- Chest, Back (width)
Tuesday- Off
Wednesday- Shoulders, Tri's
Thursday- Legs, Back
Friday- Chest, ABS
Saturday- Off

 

[MexicanMuscle]

looks good, aour hittin legs, chest, and back 2 times a week right?

 

[FOOTBALL FAN]

good couple of sessions there mate good luck with your new split

 

[Palmetto]

looks good, aour hittin legs, chest, and back 2 times a week right?

Yea...

 

[CaptainCharisma]

GJ on that beastly squat Palmy, great looking workout, and your new split looks crazy dude

 

[Palmetto]

9-13-06
Tris and Shoulders

Started a new split today and I trained shoulders on Monday w/ my old split so I kinda took it easy w/ them and really murdered the tri's.

DB Push Press
10x45 lbs.
8x50 lbs.
6x55 lbs.

Tricep Rope Push Downs
8x60 lbs.
6x70 lbs.
4x80 lbs. (Start w/ 50 lbs. next session)

Shoulder Shurgs
10x135 lbs.
10x225 lbs.
8x295 lbs.
8x315 lbs.
6x365 lbs.

Close Grip Bench
10x135 lbs.
10x155 lbs.
6x185 lbs.
3x205 lbs.

Frontal Raises
8x25 lbs.
6x30 lbs. (I think I will stick to the machine raises w/ this one b/c my shoulders pop evertime I do this and it hurts. I dont think they have healed from where I seperated them in H.S. football.)

Dips
20xBW
16xBW
12xBW

DB Lat Raises
10x15 lbs. (Again shoulder)

 

[Clint]

that sucks about the shoulder, but you know what? You still smashed them shoulders, wheres some rear delt work? you gonna throw that in there on Back day? Look at you hitting them dips at the very end after smashing them shoulders and triceps too!
lol at for your close grip bench, dude that close grip is awesome, and since your bulking I say cut that pushdown down out and get you some skullcrushers in there...gotta get big baby!
Great session man, hitting them shoulders and triceps HAARD! good luck with this new split too, you should post it to let us know whats up

 

[Palmetto]

Yea, I throw in the rear delt work on back days. I also totally forgot about skull crushers...I know I know. But yea the new split is posted on the last page brotha...check it.