I'm Back

[Palmetto]

10-22-08
Shoulders & Tri's (Week 5 of cut)

Bar Bell Shoulder Shrugs
25x 135 lbs.
12x 225 lbs.
10x 295 lbs.
8x 315 lbs.

Tricep Press Downs
12x 90 lbs.
10x 100 lbs.
8x 110 lbs. (Move up 10 lbs. next session.)

DB Shoulder Press
12x 30 lbs.
10x 35 lbs.
8x 40 lbs.

Skull Crushers
12x 50 lbs.
10x 60 lbs.
8x 70 lbs.

DB Tricep Ext.
12x 50 lbs.
10x 55 lbs.
8x 60 lbs.

Machine Shoulder Press
12x 70 lbs.
10x 80 lbs.
8x 90 lbs.

Cardio: 16 minute jog with 8 minute warm-up

Cals Burned: 353
Distance: 2.52 miles
Incline: 1.0
MPH: 6.5

 

[Hypocrisy86]

awesome work dude, congrats on the cardio after that workout session
Shrugs looking massive, shoulder work is going great.

 

[Samoan-Z]

solid looking tri and shoulder workout man with some cardio to boot, burning it man!

 

[Rocky]

Quality sessions Palm. Nice rep ranges with that weight!

 

[Skeptic]

great session for 5 weeks out mate!

 

[Palmetto]

3-22-09 (Sunday)
Legs and Bi's

Warm-Up 8 minute walk
Distance: .56 miles
Cals Burned: 53
Incline: 0

Leg Ext.
12x110 lbs.
10x120 lbs.
10x 130 lbs. (Move up 10 lbs. next session)

Preacher Curls
12x60 lbs.
10x70 lbs.
8x80 lbs.

Laying Leg Curls
12x80 lbs.
10x90 lbs.
10x 100 lbs. (Move up 10 lbs. next session)

Straight Bar Curls
12x50 lbs.
10x60 lbs.
8x70 lbs.

Walking DB Lunges
10 steps x 60 lbs.
10 steps x 70 lbs.
10 setps x 80 lbs. (Move up 10 lbs. next session)

21's
1 set x Bar

Cardio: 8 minute jog with 4 minute warm-up
Cals Burned: 149
Distance: 1.11 miles
Incline: 0
MPH: 6.0

 

[Palmetto]

3-23-09 (Monday)
Chest and Back

Warm-Up 8 minute walk
Cals Burned: 85
Distance: .56 miles
Incline: 1.0

Bench Press
3x175 lbs.
3x175 lbs.
3x175 lbs.
3x175 lbs.
3x175 lbs.
3x175 lbs.

Lat. Pull-Downs
12x105 lbs.
10x110 lbs.
10x115 lbs. (Move up 5 lbs. next session)

DB Incline Press
12x40 lbs.
10x45 lbs.
6x50 lbs.

Machine Rows
12x70 lbs.
10x80 lbs.
10x90 lbs. (Move up 5 lbs. next session)

Dips
10x Body Weight
10x Body Weight

Wide Grip Pull-Ups
5x Body Weight
3x Body Weight
1x Body Weight

Cardio: 8 minute job with 4 minute warm-up
Cals Burned: 159
Distance: 1.14 miles
Incline: 1.0
MPH: 6.0

 

[PrinceVegeta]

Solid session man!