I'm Back

[Palmetto]

6/25/08
Full Body

Leg Curls
12x60 lbs.
10x70 lbs.
8x80 lbs.
6x90 lbs.

Close Grip Pull-Downs
12x70 lbs.
10x80 lbs.
8x90 lbs.
6x100 lbs.

E-Z Curl Bicep Curls
12x65 lbs.
10x75 lbs.
6x86 lbs.

Sh. Shrugs
12x135 lbs.
10x185 lbs.
8x205 lbs.
6x225 lbs.

Bench Press
12x115 lbs.
10x135 lbs.
3x155 lbs.
1x185 lbs.

ABS
25 incline situps

Cardio
25 minute jog around the hood.

 

[Palmetto]

6/27/08
Full Body

Seated Cable Rows
12x60 lbs.
10x70 lbs.
8x80 lbs.
6x90 lbs.

Seated Calf Raises
12x45 lbs.
10x55 lbs.
8x80 lbs.
6x90 lbs.

Cardio
8 minute jog around the hood

 

[Palmetto]

6/28/08
Cardio

8 minute jog around the neighborhood.

 

[bambam55]

good work. With your intelligence in the weight room, it wont take you long and you'll be back into the full swing of things.

 

[Hypocrisy86]

yep. your gonna be hitting the huge ass weights pretty soon!
awesome sessions Palm!

 

[Palmetto]

6-30-08
Chest and Back

Bench Press
Max 200 lbs. Start the Wofford Program next time in the gym. Stay tuned.

DB Incline
12x40 lbs.
10x45 lbs.
10x50 lbs. (Move up 5 lbs. next session)

Close Grip Pull-Down
12x80 lbs.
10x90 lbs.
10x100 lbs. (Move up 10 lbs. next session.)

T-Bar Rows (Wide Grip)
12x80 lbs.
10x70 lbs.
8x80 lbs.

Seated Cable Rows
12x60 lbs.
10x70 lbs.
10x80 lbs. (Move up 10 lbs. next session.)

Dips
10xBody Weight

Cardio
10 minute jog.

Thats all boys.

 

[Palmetto]

7-1-08
Tri's & Shoulders

Shoulder Shrugs
Warm-up 15x135 lbs.
12x205 lbs.
10x225 lbs.
8x275 lbs.
6x300 lbs.

Tricep Push-Downs
12x70 lbs.
10x80 lbs.
10x90 lbs. (Move up 10 lbs. next session.)

DB Shoulder Press
12x30 lbs.
10x35 lbs.
8x40 lbs.

DB Tricep Ext.
12x40 lbs.
10x45 lbs.
8x50 lbs.

Frontal Raises
12x10 lbs.
10x15 lbs.
8x20 lbs.

Cardio
10 minute jog around the neighborhood.

 

[Hypocrisy86]

Awesome work on those shrugs bro!
Get those boulder shoulders soon man! yep!

 

[Palmetto]

9-22-08

Bench Press
1x5- 100 lbs.
2x4- 120 lbs.
2x3- 140 lbs.
5x3- 150 lbs.

Squat
1x5- 150 lbs.
2x5- 180 lbs.
5x5- 210 lbs.

Bench Press
1x6- 100 lbs.
2x6- 120 lbs.
4x6- 130 lbs.

Flat DB Flies
10- 15 lbs.
10- 20 lbs.
10- 25 lbs.
10- 20 lbs.
10- 15 lbs.

Standing Good Mornings
5- 45 lbs.
5-65 lbs.
5- 70 lbs.
5- 75 lbs.
5- 80 lbs. (Move up 10 lbs. next session.)

Cardio: 10 minute jog around campus.

 

[Hypocrisy86]

awesome work man, keep it up.
keep consistent !

 

[Palmetto]

I'm gonna try and stay consistant this time haha.

 

[Palmetto]

9-23-08
Cardio

10:20 jog around campus. Deadlifts tomorrow.

 

[Hypocrisy86]

^ awesome man, show them all you gone kick ass.

 

[Lionheart]

Hmm..am i first time in here!?:spy
Log and sessions looking good palmetto,keep updating!

 

[Palmetto]

9-25-08
Cardio

10:50 jog around campus. Squats again tomorrow. Joining a new gym tomorrow too. Our school gym blows.

 

[Palmetto]

9-26-08

Bench Press
1x7- 100 lbs.
1x6- 110 lbs.
1x5- 120 lbs.
1x4- 130 lbs.
2x3- 140 lbs.
2x2- 150 lbs.
2x3- 140 lbs.
1x4- 130 lbs.
1x6- 120 lbs.
1x8- 110 lbs.
1x10- 100 lbs.

DB Flies
10- 15 lbs.
10- 20 lbs.
10- 25 lbs.
20- 15 lbs.

Squat
1x5- 150 lbs.
2x4- 180 lbs.
2x3- 210 lbs.

Cardio
10 minute jog
148 cals burned
1.08 miles

 

[Palmetto]

9-27-08

Cardio
10 minute jog
253 cals burned
1.51 miles

 

[Palmetto]

9-28-08

Cardio
12 minute jog on treadmill.

 

[Palmetto]

9-29-08

Squat
1x5- 150 lbs.
2x4- 180 lbs.
2x3- 210 lbs.
2x5- 240 lbs.

Bench Press
1x5- 100 lbs.
1x4- 120 lbs.
2x3- 140 lbs.
6x2- 160 lbs.

DB Flies
10- 15 lbs.
10- 25 lbs.
10- 30 lbs.
10- 25 lbs.
10- 15 lbs.

Pushups
5x10- Bodyweight

Standing Good Mornings
5- 75 lbs.
5- 85 lbs.
5- 95 lbs.
5- 105 lbs.
5- 115 lbs.

Cardio
12 minute run
1.49 miles
222 calories
6.5 mph
.5 incline

 

[Palmetto]

9-30-08

Cardio
52 calories
1.53 miles
13:40 on eliptical (gay)
Resistance: 1.0