I'm Back

[Palmetto]

10-1-08

Cardio
12 minute run
256 calories
1.61 miles
6.5 mph
1.5 incline

 

[Palmetto]

10-2-08

Cardio
12 minute run around campus.

 

[El Freako]

Good squats and bench weight

 

[Palmetto]

Hey guys sorry I haven't posted in a while. I've been training but just haven't got around to posting my sessions so here we go.

 

[Palmetto]

10-3-08
Chest and Legs

Squat
1x4- 150 lbs.
1x4- 180 lbs.
2x3- 210 lbs.
6x3- 225 lbs.

Bench Press
1x6- 100 lbs.
1x5- 120 lbs.
2x4- 140 lbs.
2x3- 150 lbs.
2x2- 160 lbs.
1x4- 150 lbs.
1x5- 140 lbs.
1x6- 120 lbs.
1x7- 100 lbs.

Squat
1x3- 165 lbs.
1x3- 195 lbs.
4x2- 225 lbs.

 

[Palmetto]

10-5-08 (Week 3 of cut)

Cardio- 14 minute jog with 7 minute warm-up.

Cals Burned: 270
MPH: 6.5
Miles: 1.83

 

[Palmetto]

10-6-08
Chest & Back (Week 3 of cut)

Bench Press
1x7- 115 lbs.
1x5- 135 lbs.
1x1- 185 lbs.
1x1- 205 lbs.
1x1- 210 lbs.

DB Rows
12- 50 lbs.
10- 55 lbs.
8- 60 lbs.

DB Incline Press
12- 50 lbs.
10- 55 lbs.
3- 60 lbs. (Move down 5 lbs. next session. )

Long Bar Pull Down
12x 105 lbs.
10x 120 lbs.
8x 135 lbs. (Move down 1 plate next session. My form was horrible that last set.)

Iso-Lateral Chest Press
12x 90 lbs.

Cardio- 14 minute jog with 7 minute warm-up

Cals Burned: 290
Distance: 2.11 miles
Incline: .5
MPH: 6.5

 

[Palmetto]

10-8-08
Shoulders & Tris (Week 3 of cut)

DB Tri-Ext.
12x 50 lbs.
10x 55 lbs.
8x 60 lbs.

BB Shoulder Shrugs
20x 135 lbs.
12x 205 lbs.
10x 225 lbs.
8x 295 lbs.

Skull Crushers
12x 40 lbs.
10x 50 lbs.
8x 60 lbs. (Move up 10 lbs. next session.)

DB Shoulder Press
12x 25 lbs.
10x 30 lbs.
8x 35 lbs.

Dips
3x5xBody Weight

Machine Shoulder Press
12x 70 lbs.

Cardio: 14 minute jog with 7 minute warm-up

Cals Burned: 308
Distance: 2.21 miles
Incline: 1.0
MPH: 6.5

 

[Palmetto]

10-12-08 (Week 4 of cut)

Cardio: 14 minute jog with 7 minute warm-up
Cals Burned: 286
Distance: 1.92 miles
Incline: .5
MPH: 6.5

 

[Palmetto]

10-13-08
Chest & Back (Week 4 of cut)

Close-Grip Pull Down
12x 105 lbs.
10x 120 lbs.
8x 135 lbs.

Iso-Lateral Chest Press
12x 90 lbs.
10x 140 lbs.
8x 160 lbs.

Sitting Cable Rows
12x 105 lbs.
10x 120 lbs.
8x 135 lbs.

DB Incline Bench Press
12x 45 lbs.
10x 50 lbs.
6x 55 lbs. (Move down 5 lbs. next session. )

Cardio: 14 minute jog with 7 minute warm-up

Cals Burned: 286
Distance: 2.17 miles
Incline: 1.0
MPH: 6.5

 

[Samoan-Z]

Working that back and chest loving it man lets keep it up.

 

[Palmetto]

Cardio: 14 minute jog with 7 minute warm-up (Week 4 of cut.)

Cals Burned: 318
Distance: 2.04 miles
Incline: 1.5
MPH: 6.5

 

[Palmetto]

10-15-08
Shoulders & Tri's (Week 4 of cut)

Shoulder Shrugs
20x 135 lbs.
12x 205 lbs.
10x 135 lbs.

Tricep Press Downs
12x 50 lbs.
10x 60 lbs.
8x 70 lbs.

DB Shoulder Press
12x 25 lbs.
10x 30 lbs.
8x 35 lbs. (Move up 5 lbs. next session.

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

Cardio: 14 minute jog with 7 minute warm-up

Cals Burned: 301
Distance: 1.94 miles
Incline: 2.0
MPH: 6.5

 

[Palmetto]

10-16-08
Legs & Back (Week 4 of cut)

Leg Ext.
12x 85 lbs.
10x 100 lbs.
8x 110 lbs.

Bent over DB Rows
12x 50 lbs.
10x 55 lbs.
10x 60 lbs. (Move up 5 lbs. next session.)

Leg Press
12x 4 plates
10x 6 plates
8x 8 plates

Cable Rows
12x 105 lbs.
10x 120 lbs.
8x 135 lbs.

Leg Curls
12x 90 lbs.
10x 100 lbs.
8x 110 lbs.

Iso-Lateral High Row
12x 90 lbs.
10x 140 lbs.
8x 180 lbs.

Cardio: 14 minute jog with 7 minute warm-up

Cals Burned: 328
Distance: 2.22
Incline: 2.5
MPH: 6.5

 

[Rocky]

Good to see you posting regular again. Sessions loko really good. Nice amount of cardio too! Nice work for getting it done.

 

[Samoan-Z]

Rows looking beautiful man keep it up.

 

[Palmetto]

10-17-08
Chest & a little ABS (Week 4 of cut)

Bench Press
10x 115 lbs.
8x 135 lbs.
10x 150 lbs.
10x 150 lbs.

AB Crunch Machine
20x 70 lbs.
20x 80 lbs.
20x 90 lbs. (Move up 10 lbs. next session.)

Narrow Grip Bench Press
10x 130 lbs.
10x 130 lbs.

Incline Bench Press
10x 120 lbs.
10x 120 lbs.

Cardio: 14 minute jog with 7 minute warm-up

Cals Burned: 334
Distance: 2.22 miles
Incline: 3.0
MPH: 6.5

 

[Palmetto]

10-21-08
Chest & Back (Width) (Week 5 of cut)

Bench Press
10x 115 lbs.
8x 135 lbs.
10x 150 lbs.
10x 150 lbs.

Wide Grip Pull-Ups
5x Bodyweight
6x Bodyweight
5x Bodyweight

Narrow Grip Bench Press
10x 130 lbs.
10x 130 lbs.

Wide Grip Pull-Downs
12x 90 lbs.
10x 105 lbs.
8x 120 lbs.

Incline Bench Press
10x 120 lbs.
10x 120 lbs.

Seated Cable Rows
12x 105 lbs.
10x 120 lbs.
8x 135 lbs.

Cardio: 16 minute jog with 8 minute warm-up

Cals Burned: 345
Distance: 2.52 miles
Incline: .5
MPH: 6.5

 

[PrinceVegeta]

Sessions look solid!

 

[Palmetto]

Thanks man. I'm getting back into it full swing now. I'm on a bench press and squatting program too. That should help me out.