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PalmFist takes on PNI Triple Threat...

Lol, ill prob wait until after the contest to do Max lifting. See if I gained anything while on the stack
 
Wilpit said:
Lol, ill prob wait until after the contest to do Max lifting. See if I gained anything while on the stack
Click to expand...

I'll probably do the same at this point. More than anything just to see if I e lost anything during the cut. Strength usually stays awhile so hopefully I don't lose any
 
Day 11 CHEST/DELTS/ABZ

Warmup 5 min tread @3.5
FLAT BB PRESS 3 X 4-6
12@135, 8@225, 5@315, 6@275, 6@245
*INCLINE FLY
15@35, 12@40, 12@45
*SS: INCLINE BB PRESS / wide DIPS
12@135+25bw, 12@135+17bw, 12@135+12bw
*DB SINGLE ARM SIDE LATERAL
6@35, 6@45
*BB JUST OUTSIDE SHOULDER WIDTH GRIP FRONT RAISE
15@60, 0:20rest, 12@60, 0:20rest, 10@60
*DS: MACHINE SHOULDER PRESS
10@25+5@18
*SS: Plate Loaded Machine CRUNCH / Ab Wheel
16@40+16 x 2
-------------------------
15 min HIIT @ elliptical
 
Nice work on the diet and great bench numbers. Those are impressive numbers considering the tempo. Good work
 
Wilpit said:
Nice work on the diet and great bench numbers. Those are impressive numbers considering the tempo. Good work
Click to expand...

Thanks bro. No more of that though, my right shoulder is killing me now. Soft tissue damage... The AB wheel fuks my shoulder up as well so I may have to drop it. Need to get some joint support... Time under tension for bench is a biatch!
 
PalmFist said:
Thanks bro. No more of that though, my right shoulder is killing me now. Soft tissue damage... The AB wheel fuks my shoulder up as well so I may have to drop it. Need to get some joint support... Time under tension for bench is a biatch!
Click to expand...

Good luck with that shoulder man. Keep going hard, the TUT is def a killer.
 
Was thinking about putting off today's workout till tomorrow but I just took two scoops of Prodigy. Gonna go get my shyt on then head to the gym.
 
I hope it lasts for you until the freebie comes in. I went phone-less for 2 weeks waiting on a replacement iPhone...


Sent from my iPhone using my thumbs.
 
Day 12 ARMS

Treadmill warmup [email protected]
DECLINE SKULL CRUSHERS
12@55wu, 12@75wu, 6@105, 6@115, 6@115
*OVERHEAD DB EXTENSION
10@75, 8@90, 6@105, 6@105
*SINGLE ARM ROPE PUSHDOWN
8@40, 6@80, 6@70
*SEATED ALTERNATING DB HAMMER CURL
6@45, 6@50, 4@55
*STRAIGHT BAR CABLE CURL
6@140 x 3
*SINGLE ARM 90 DEGREE ANGLE PREACHER CURL
6@25 x 3
*seated CALF Raise
12@90x2
*STANDING CALF RAISE
7@300 x2
 
PalmFist said:
Day 12 ARMS

Treadmill warmup [email protected]
DECLINE SKULL CRUSHERS
12@55wu, 12@75wu, 6@105, 6@115, 6@115
*OVERHEAD DB EXTENSION
10@75, 8@90, 6@105, 6@105
*SINGLE ARM ROPE PUSHDOWN
8@40, 6@80, 6@70
*SEATED ALTERNATING DB HAMMER CURL
6@45, 6@50, 4@55
*STRAIGHT BAR CABLE CURL
6@140 x 3
*SINGLE ARM 90 DEGREE ANGLE PREACHER CURL
6@25 x 3
*seated CALF Raise
12@90x2
*STANDING CALF RAISE
7@300 x2
Click to expand...

Very nice bro! Another newb question. What's wu?


Sent from my iPhone using my thumbs.
 
never mind....


Sent from my iPhone using my thumbs.
 
PalmFist said:
Day 12 ARMS

Treadmill warmup [email protected]
DECLINE SKULL CRUSHERS
12@55wu, 12@75wu, 6@105, 6@115, 6@115
*OVERHEAD DB EXTENSION
10@75, 8@90, 6@105, 6@105
*SINGLE ARM ROPE PUSHDOWN
8@40, 6@80, 6@70
*SEATED ALTERNATING DB HAMMER CURL
6@45, 6@50, 4@55
*STRAIGHT BAR CABLE CURL
6@140 x 3
*SINGLE ARM 90 DEGREE ANGLE PREACHER CURL
6@25 x 3
*seated CALF Raise
12@90x2
*STANDING CALF RAISE
7@300 x2
Click to expand...

Very good numbers bud! Killing it and ur phone haha

PalmFist said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76444"/>
Click to expand...

Solid work
PalmFist said:
Hahaha!!!!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76498"/>
Click to expand...

Lol

http://anabolicminds.com/forum/supplement-reviews-logs/221228-beans-1st-contest.html
 
Weighed in at 192.0 this morning. Down from 196-197. Pretty good so far. Can't wait to eat again though. Anyways, I'm on spring break this week so updates may be more like 2 a day and I probably won't have time to drop in on the other competitors cuz my wife wants me all to herself this week. Probably just workout and diet updates... Have a good one gents


Invalid Link Removed
 
Had food poisoning last night as well so I might skip today's workout and just go four days hard this week. We'll see...
 
PalmFist said:
Weighed in at 192.0 this morning. Down from 196-197. Pretty good so far. Can't wait to eat again though. Anyways, I'm on spring break this week so updates may be more like 2 a day and I probably won't have time to drop in on the other competitors cuz my wife wants me all to herself this week. Probably just workout and diet updates... Have a good one gents

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76635"/>
Click to expand...

Oh oh....game on.
Nice progress and sick v-taper.
 
10 min incline tread WU @3.5
Stretch
Weight 192.4
SS: WG PULLUP / RACK DEAD
20+9@225, 17+9@245, 15+9@265
*DS: CG PULLDOWN
7@240+6@190, 7@220+6@180
*SS: WG Seated Cable ROW / UNDERHAND GRIP cable ROW
9@100+9@100 x 2
*DS: FACE DOWN ON INCLINE DB ROW
9@55+6@45 x2
Machine REAR LATERAL (neutral grip)
15@70, 20@70
*SS: SUPPORTED STRAIGHT LEG RAISE / LYING SIDE CRUNCH
20+20 per side X2

Right shoulder feels like hell. Need to R&R it. Probably just keep pushing though and try to work around it. No more heavy weight low rep bench or shoulder exercises. Besides that, greAt energy and pump today at 1.5 scoops PRODIGY. Took no supps yesterday cuz I wAs sick. Just paragon and prodigy today. Prolly keep away from thermadex for a few more days. Feel good though. Beast mode!
 
Leg Day

LEG PRESS
10@720, 6@900, 6@990, 6@990
*DB SPLIT SQUAT
13@40 per side, 10@50 per side,
9@60 per side
*SS: BB FRONT SQUAT / LEG EXTENSIONS
12@135+9@180 x2
*LYING LEG CURL
8@100, 6@120, 6@120
*BB STRAIGHT LEG GOOD MORNINGS
15@95, 12@115, 9@135
*DS: SEATED LEG CURL
12@205+6@165
*CALF PRESS
15@225, 10@265, 6@265
SS: AFTER 4-6 SET ONLY SEATED CALF RAISE
12@90
 
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