I'm Back

[Q80_Musclehed]

great in everything Palmetto .. awesome job u got man

 

[Rocky]

As has been said - you are making tremendous improvements! That bench is coming on really strong as is the rest of the session. It looked pretty intense but still with impressive weight and reps! Nice one buddy.

 

[Palmetto]

8/1/06
Leg Day!!

Good day today. I upped the program from last week because I got a new squat max last week. So I had 285 at 4x4. It was rough, I'm def. glad I upped the program.

Russian Squat Program- 4x4 @ 285 lbs.
BB Lunges- 75 lbs., 100 lbs., 105 lbs., about 70 feet.
Leg Ext.- 10x120 lbs., 8x130 lbs., 6x140 lbs.
Standing Leg Curls- 10x50 lbs., 8x75 lbs., 8x100 lbs.
Standing Calf Raises- 3x15 w/ 90 lbs.

There we go boys that's it. The lunges really did me in after squats. The rest of the session was really a struggle and I LOVED IT!! Time to eat.

 

[Clint]

uh oh look at that Squat, thats a great job man. Next week I wanna see 300lbs on there! lets see it big guy!!! Why do you do leg extensions anyway? I think it would be much better and hurt more if you did leg press or hacks, give it a try man.

Your hammies are pretty strong man, and look at you even hitting those calves etching those diamonds in, hell yea man. Great session dont forget, 300lbs next week!

 

[Palmetto]

Tweak, you know it bro. I was gonna bust out 300 next week anyways. 300 lbs. @ 3x3. Ain't shit. Yea I just like doing leg extensions b/c they make me feel like I'm workin them more. I really like hack squats too but we dont have that in our gym. Our LP machine doesn't convert into a hack squat so I can't do that. But yea I will throw in frontal squats next session with the parallel squat just to make you feel better sweetie.

 

[Robcardu]

for being a god damn tree, you're strong, keep up te good work buddy.

 

[Project Evo]

Yey, nice work Palm. Superb effort there my friend. Keep up the good work.

 

[Clint]

Tweak, you know it bro. I was gonna bust out 300 next week anyways. 300 lbs. @ 3x3. Ain't shit. Yea I just like doing leg extensions b/c they make me feel like I'm workin them more. I really like hack squats too but we dont have that in our gym. Our LP machine doesn't convert into a hack squat so I can't do that. But yea I will throw in frontal squats next session with the parallel squat just to make you feel better sweetie.

thanks schnooky bear

 

[Rocky]

Nice one Palm. Looking strong. 70ft lunges! You must have been halfway down the street! I agre with knocking off the leg ex - but then after the exercises before it - hack or press would be a killer.

 

[mvsf1]

285 is not for kids, lot of weight your your quads.

You tried hard with lunges, that's hardcore before massive squats... you wouldn't stop, would you?

Nice work man and tnx 4 your PM.

 

[FOOTBALL FAN]

your squats are good mate I like reading your log keep it up mate

 

[MexicanMuscle]

awesome work man, those squats are looking great.

 

[Palmetto]

8/3/06
Tris and Back

Today was a brutally, nasty and outright sick tri and back day. My ass is whooped.

DB Rows- 10x70 lbs., 10x75 lbs., 8x80 lbs. (Move up 5 lbs. next session.)
Rope Tricep Push Downs- 10x120 lbs., 8x130 lbs., 6x140 lbs.
Steated Cable Rows (Narrow Grip)- 10x110 lbs., 10x120 lbs., 10x130 lbs. (Move up 10 lbs. next session.)
DB Tricep Ext.- 10x60 lbs., 8x65 lbs., 6x70 lbs.
Long Bar Pull Downs- 10x110 lbs., 10x120 lbs., 10x130 lbs. (Move up 20 lbs. next session.)
Skull Bashers- 10x75 lbs., 8x80 lbs., 5x95 lbs. (Tris just gave out on that last set.)
SUPERSETTED WITH:
Close Grip Bench- 10x140 lbs., 10x150 lbs., 10x160 lbs., 7x170 lbs. (Gonna move up 10 more lbs. on the next session w/ this as well.)
Finished it off w/ some wide grip pull ups- 6xBW, 5xBW

Sat around and chatted a while until the puke feeling in my throat went away. It was a great session and I felt I pushed myself when I couldnt go anymore. I'm very please with this one. Watch out Tweak, I'm coming fo ya ass!

 

[BigBen]

Nice work palmetto, but in the movement where u hit 10 reps fr your last ste i think id be safe to move up 20 lbs, (pulldowns) Your gettin stronger bro! ACT LIKE IT BIG HOMIE!
Keep it up!
AND

 

[Clint]

hahaha I'm watching out man. Your improving like a mad man, very great job man. Rows are looking great, skullcrushers are looking crazy too man. I definetely know what you mean about the triceps just giving out on that movement, feels great though. and hell man look at you FINISHING with pullups, that is insanity. Great session Palmmy ol boy, lets see some more progression, YEA BUDDAH!

 

[Palmetto]

Nice work palmetto, but in the movement where u hit 10 reps fr your last ste i think id be safe to move up 20 lbs, (pulldowns) Your gettin stronger bro! ACT LIKE IT BIG HOMIE!

Yea I agree w/ you Ben, I'll move up 20 lbs. next session. That will be wild, I'll act like im getting stronger, I promise.

 

[Palmetto]

Changed it for you Ben...happy now? Sheesh.

 

[MexicanMuscle]

good session pal. getting some good numbers and reps, keep on increasing man little by little, u are getting stronger and stronger.

 

[Rocky]

Getting VERY strong. Every time you set foot in the gym your attitude is right and it shows in your session - firing you up for the next one!

 

[Palmetto]

Mex-thanks bro
Rocky- Thanks for the support man and your comments def. got me pumped up for my Chest and Shoulders session tomorrow!