I'm Back

[Palmetto]

Aight guys, great session today. I had tri's and shoulders. Like I said someone stole my straps so I didnt get to do as much on shrugs b/c my grip sucks but I get paid tomorrow and I will buy new straps. Here we go:

Tris and Shoulders
9-27-06

DB Shoulder Press
8x55 lbs.
4x65 lbs.
4x65 lbs. <<DROPSET>> 6x40 lbs. Once again, no 60 lbs. dumbells. My gym blows.

Close Grip Bench
10x135 lbs.
5x155 lbs.
5x185 lbs.
5x205 lbs.
2x225 lbs.

BB Military Press
8x120 lbs.
4x125 lbs.
2x130 lbs.

Skull Bashers
8x95 lbs.
6x100 lbs.
4x105 lbs.

Shoulder Shrugs (Behind back and Front)
2x15-135 lbs. No straps

Tricep Pushdowns
10x60 lbs.
10x70 lbs.
8x80 lbs. (Start with 80 lbs. next session.)

Machine Lat Raises
8x70 lbs.
6x80 lbs.
4x90 lbs.

Dips
3x10- BW

 

[Clint]

you better strengthen that grip boy! I wanna see you gripping 315 strapless on shrugs and deads

Them db presses are good man, keep blasting them hard and them 65s will be too light, youll be all "bitches where are the 90s!?"

You blasted them shoulders hard bro, and still htiting that weight on close grip bench is awesome.

I want to see some weight on those dips

overal hell of a session Palmetto

 

[CaptainCharisma]

nice job there palmy, only a crazy ass bastard can pull off back and shoulders in the same day...good job boss

 

[Palmetto]

I want to see some weight on those dips

Bitch I done told you once, I DONT HAVE A WEIGHT BELT. I'm gonna buy one this weekend b/c I get PAID!! But yea, thanks for the comments bro, I will try and work on that grip, I know its a weak point of mine. Peace.

 

[Clint]

Bitch I done told you once, I DONT HAVE A WEIGHT BELT. I'm gonna buy one this weekend b/c I get PAID!! But yea, thanks for the comments bro, I will try and work on that grip, I know its a weak point of mine. Peace.

meany


steal one like somebody stole your straps

 

[FOOTBALL FAN]

pinch yourself some more straps still a good session mate

 

[MexicanMuscle]

wow man, impressive session! ur numbers are just on the constant rise. ur presses are impressive and damn look at the close grip, simply huge.

 

[Line]

Bitch I done told you once, I DONT HAVE A WEIGHT BELT.

You could always hold a DB between your feet when performing dips


Two pressing movements for shoulders is pretty sick bro and you picked good exercises for growth all-around. I might just pick either front or back shrugs and just do more sets of one since you're essentially doing the same thing, but overall looking very solid my bulking buddy


PS: What's your weight at?

 

[Palmetto]

Thanks Line, I will weigh in Sunday morning. When I weighed last week, I was at 178. Hopefully around 181 this week.

 

[Palmetto]

Another good legs session today. I got a new PB on squats that I'm kinda stoked about and I got a complement from another guy doing the same comp. kinda made me feel good. Anways, not to sound like Mango. But here we go:

9-28-06
Legs and Back

Squat
15x135 lbs.
10x225 lbs.
8x295 lbs.
4x315 lbs.
2x335 lbs.
1x355 lbs. PB!!

Wide Grip Pull-Ups
12xBw PB!!
10xBw
10xBw

BB Lunges
8x135 lbs.
8x135 lbs.
8x135 lbs.

Bent over Rows
15x135 lbs.
10x155 lbs.
8x175 lbs.

Sitting Leg Curls
3x10-170 lbs.

Wide-Grip Lat Pulldowns
10x100 lbs.
10x110 lbs.
10x120 lbs.

That was it for today. Felt good, I'm buying a weight belt so I can start doing weighted dips and pull-ups so I can really start getting some Lats in.

 

[Clint]

congrats on that squat man, a new pb on that movement is always great. I bet that shit felt good too! LIKE BAM BABY IN THE HOUSE!!! <----

getting a compliment is always awesome too, makes you feel like all your hardwork has done some good.

Hell yea gotta get that belt so you can add some monsterous weight and make them lats and chest WIDE and FULL BABY!!!

Good session Palmetto, Basic and hard...couldnt ask for more from you

 

[CaptainCharisma]

good job on that squat pb palmy and those barbell rows look pretty damn hawt, keep it up

 

[CJU]

big ups on the squat P.B! great weight on that. your pull ups are great too. rock on.

 

[Rocky]

Fuck me man. Looking good. Real good. PB's and your Close grip BP is mighty fine too. Slamming the weight my friend!

 

[Palmetto]

9-29-06
Chest and Bi's

Pretty much a shitty session. My wrist and elbow were hurting pretty fuckin bad for some reason. I dont know what the deal was. Did what I could do.

Bench Press
15x135 lbs.
10x155 lbs.
8x185 lbs.
6x205 lbs.
4x225 lbs.
2x245 lbs.

DB Curls
45-5 lbs. 8 reps per weight w/ 10 seconds rest b/w sets.

Cable Flies
10x70 lbs.

Dips
8xBW+45 lbs.

That was it. Pretty shitty I know. It's been 2 days since I lifted last. We will see how my wrist holds up today.

 

[Palmetto]

10-2-06
Chest and Back

Back in the gym after my shitty session on friday. My wrist felt 100%. I guess friday was just a fluke. Anyways, here we go:

Bench Press
2x3-230 lbs.
2x2- 245 lbs.
1x1/2- 275 lbs.

DB Row
15x45 lbs.
10x75 lbs.
10x100 lbs.
8x100 lbs.
6x100 lbs.

Wide Grip Pull-Ups
3x10-BW

Close-Grip DB Incline
10x40 lbs.
10x55 lbs.
6x65 lbs.
*Tweak you sure this works your chest? I felt it more in my tris. Maybe I wasn't doing it right?

Good Mornings
10x135 lbs.
8x155 lbs.
6x175 lbs.

Dips
10xBW
I wanted to do more excersizes but the weight room started to get crowded as hell and when I say crowded as hell I mean 15 people. So yea, I didnt get to do BB Incline or Pull-dows, I will do them first thing on thursday and friday. Felt good overall though.

 

[Clint]

yea I feel them in my chest everytime bro. You were probably just doing them wrong, Incline BB is much better anyway. Them rows are looking nice, I hope you did those strapless Great pullups and nice to see somebody doing the ever so neglected Good Mornings. Good stuff Palmetto baby

 

[Palmetto]

yea I feel them in my chest everytime bro. You were probably just doing them wrong, Incline BB is much better anyway. Them rows are looking nice, I hope you did those strapless Great pullups and nice to see somebody doing the ever so neglected Good Mornings. Good stuff Palmetto baby

Yea, I'ma stick w/ Incline BB. Just wanted to try out the DB close grips. The good mornings whooped my ass, it was rough. Thanks for stopping by sweetie.

 

[Palmetto]

10-4-06
Tris and Shoulders

Behind Back Shoulder Shrugs
10x135 lbs.
10x205 lbs.
15x225 lbs.
10x295 lbs.
9x315 lbs. <<DROPSET>> 25x135 lbs.

Close Grip Bench
10x135 lbs.
10x155 lbs.
8x195 lbs.
6x205 lbs.
4x215 lbs.
1x225 lbs.

Machine Shoulder Press
8x135 lbs.
8x145 lbs.
8x160 lbs. (Start with 160 lbs. next session.)

Skull Bashers
8x95 lbs.
6x100 lbs.
6x105 lbs. (Move up 5 lbs. next session.)

Machine Lat. Raises
10x70 lbs.
10x80 lbs.
8x90 lbs. (Start w/ 90 lbs. next session.)

DB Tricep Ext.
10x80 lbs.
8x60 lbs.
4x75 lbs. Once again, no 65 or 70's b/c my gym sucks.

Dips
2x15-BW
1x20-BW

That's it. I didnt get to work my shoulders as much as I wanted to...but its cool. Tomorrow is back and legs...should be killer!!

 

[Clint]

nobody wants to comment on your log

them behind the back shrugs are heavy bro, and thats a great amount of reps for going that heavy.
Your close grip bench is getting closer and closer to mine by the week I'll have to change that
Only two shoulder exercises Thats alright though, you did the damn thing with those two movements so its all good.

Solid session Palmetto my bulking buddy, youve gained 9lbs eh? Tryin to compete with me you bastard haha thats aright, we'll see who is victorious in the long run