Palmer's 2011-2012 Log

[Palmer]

So, I'm done with my last log. Forget it man, I'm going to wipe away last year, and the only things I'm bringing with me are A few ab workouts, D4DS, Modded Max OT and an open mind.

My routine will be:

!!Weeks 1+2!!
-----------------------------------------------------------------------------
Monday: Legs
Squat 3 x4-6
Entensions 2 x4-6
Deadlift 2 x4-6
Calves 5 x12
-----------------------------------------------------------------------------
Tuesday: Arms
BB Curl 2 x6-8
DB Curl 2 x6-8
Cables 1 x6-8
Pushdowns 2 x6-8
CGB 2 x6-8
Dips 1 xMAX
-----------------------------------------------------------------------------
Wednesday: Shoulders
Military 3 x4-6
DB Press 2 x4-6
Shrugs 2 x4-6
Lat Raise 2 x6-8
-----------------------------------------------------------------------------
Thursday: Back
Pulldown 3 x4-6 (Superset w/Pullups)
Cable Rows 2 x4-6
Smith Rows 2 x4-6
-----------------------------------------------------------------------------
Friday: Chest
BB Bench 3 x4-6
Incline BB 3 x4-6
Chest Dips 2 x4-6
-----------------------------------------------------------------------------
!!WEEKS 3+4!!
-----------------------------------------------------------------------------
Monday: Legs
Squat 3 x4-6
Entensions 2 x4-6
Deadlift 2 x4-6
Calves 5 x12
-----------------------------------------------------------------------------
Tuesday: Chest
Incline BB 3 x4-6
Flat DB 2 x4-6
Decline DB 1 x4-6
-----------------------------------------------------------------------------
Wednesday: Back + Traps
DB Rows 2 x4-6
Pulldowns 2 x4-6
Pullups 2 x4-6 (Add 10-15lbs DB's)
Cable Rows 1 x4-6
Deadlift 2 x4-6
Shrugs 1 x4-6
-----------------------------------------------------------------------------
Thursday: Shoulders + Triceps
Military 2 x4-6
DB Press 3 x4-6
Lat Raise 2 x6-8
Pushdowns 3 x6-8
CGB 3 x6-8
Dips 1 xMAX
-----------------------------------------------------------------------------
Friday: Biceps
BB Curls 3 x6-8
Hammers 2 x6-8
Ez Curls 2 x6-8
-----------------------------------------------------------------------------
!!WEEK 5!!
-----------------------------------------------------------------------------
Monday: Back + Biceps
Pulldown 2 x4-6
V-Bars 2 x4-6
Smith Rows 2 x4-6
DB Curls 2 x6-8
BB Curls 2 x6-8
Ez Curls 3 x6-8
-----------------------------------------------------------------------------
Tuesday: Legs
Squat 3 x4-6
Leg Press 1 x4-6
Deadlift 2 x6
Leg Curl 1 x6
Calves 5 x12
-----------------------------------------------------------------------------
Wednesday: Chest
BB Bench 3 x4-6
Incline DB 2 x4-6
Dips 1 x6
-----------------------------------------------------------------------------
Thursday: Shoulders + Traps
Military 2 x4-6
DB Press 2 x4-6
Lat Raise 2 x6-8
Deadlift 2 x4-6
Shrugs 2 x4-6
-----------------------------------------------------------------------------
Friday: Triceps + Forearms
Pushdown 2 x6-8
CGB 2 x6-8
Dips 1 xBW+DB
BB Wrists 2 x8-10
DB Wrists 1 x8-10
-----------------------------------------------------------------------------

Anything that is 4-6 reps now, will be 6-8. Anything 6-8 will be 8-10.
Calories: I need 2700, but I will aim for 3000 a day.

[Coach]

Nice log name! Good luck! Stick with it!

[Palmer]

Thanks man, I appreciate it. I am going to kill it in this log harder then I did in my last :P

[Sebastian]

Looks good, eat big and lift big and you'll be big!

[Coach]

Pamer I woupd just do D4DS or Max OT. Change after 8 weeks. Its hard to progress if u don't give ur body a chance to beat the previous workout.

[MC]

Good luck with the new routine, Palmer!

[jesseisrael]

You will do well. The beauty of being your age is that it is difficult to overtrain.

[Palmer]

Thanks guys;I'm thinking about taking squatting out. Call me a ***** but with my legs, I just can't find good form and it always hurts and my feet can never align right (i had clubbed).

Anyways:

Squat:
140x8
140x8
140x8

Extensions:
150x8
150x8

Deadlift:
165x8
165x8

Arms tomorrow

[Palmer]

Calories:
3150

I ate everything healthy today, only thing I needed to do to get the last of my calories was brownie with small amount of ice cream. I had oatmeal, protein shake, steak, noodles, pb+j milk etc.

[bigtim27]

You're gonna kill it this year buddy!!! I'm in subbed for this log

[Palmer]

Thanks Tim!
Man, you Jar, Jask, and some others have been here for me since day 1!
You guys are the fuacking besttt!!

[Ripped64]

Thanks Tim!
Man, you Jar, Jask, and some others have been here for me since day 1!
You guys are the fuacking besttt!!

Something tells me jaskarn wont be around anymore..

Also, goodluck this year mate! Smash it up

[bigtim27]

Thanks Tim!
Man, you Jar, Jask, and some others have been here for me since day 1!
You guys are the fuacking besttt!!

No problem bro, You keep putting in the work and I'll be here supporting you. You're going to smash all your goals this year. I have no doubt about it.

[Lloyd6312]

Awesome routine - good luck!

[Mr. Shadow]

Good work bro. I'm a stop in and support/help where I can. The routine doesn't look too shabby. Just eat big and watch your recovery as Coach stated.

What's your plan for weight incriments? Bump 5lbs per week?

[monty1104]

Hey Palmer, congrats on setting up the log, it's the first step in getting massive

Good luck with everything, I'll be following.

[MC]

Thanks guys;I'm thinking about taking squatting out. Call me a ***** but with my legs, I just can't find good form and it always hurts and my feet can never align right (i had clubbed).

Anyways:

Squat:
140x8
140x8
140x8

Extensions:
150x8
150x8

Deadlift:
165x8
165x8

Arms tomorrow

Solid workout! Just remember to work on form and not to sacrifice it for weight. If you do this and eat big, you will get huge and strong!

[Palmer]

Calories: 3050
This is all my healthy food, and my mom is starting P90x next week so she's having whatever she wants this week. She's 50 and still going! But I am also having taco's for dinner, so just add lettuce, meat, salsa, tortillas, and everything with taco. Anybody have an idea for like 3-4 tacos? I'm well over my need for calories. I need 3000-3200 to be gaining.

Arms:

BB Curls:
80x8
80x8

Incline DB:
25x8
25x8

Ez Bar:
30 on each side plus bar
x8
x8

The only thing that felt strong was my inclines. My BB is kinda week, but hey I took a little time off. No biggy. Ez Bar felt really week. Usually do 45's on each side for 4.

Rope Pulldowns:
100x8
100x8

Close Bench:
140x8
140x8

Dips:
BWx40

Everything was easy, I just have to work on my form for rope pulldowns. The weight felt kinda hard, but that was due to lack of form, made it hard, I'll get it.
Such an amazing start to my new year, and eating breakfast makes getting my calories feel SO much easier guys. So much. A good breakfast lunch and dinner, and I created a gainer shake, and just having my snacks. Easy as hell to get those cals.

EDIT: What happened to jask?

[Mr. Shadow]

EDIT: What happened to jask?

Long story short... He self-destructed and got bant. Then resurrected himself several times... And then got bant a-gain.

[Palmer]

Long story short... He self-destructed and got bant. Then resurrected himself several times... And then got bant a-gain.

None of you guys around here seem like the type to get banned..?
I don't even think there is infractions on this site?
Lmfao. But that sucks man, there's like NO mods around here..?

[LtL]

Eating is easy once you know what you're doing

LtL

[JMango]

Looking good Palmer.

[Palmer]

Thanks! I think I am going to cut out the 3 packets of oatmeal. Just 500 calories. I will still be over 3200 though. I'm fine and it's just saving food! Those 4 tacos did me well, like 130 calories in just one of the bread shells. Meat was AMAZING

[Mr. Shadow]

None of you guys around here seem like the type to get banned..?
I don't even think there is infractions on this site?
Lmfao. But that sucks man, there's like NO mods around here..?

You shouldn't have quoted me when you said that. I have been banned and have recieved about 5 infractions... Trust me, there are mods.

[Palmer]

@Shadow, damn man. I don't know what in the world you can be banned here for. I post on another site and the mods are nazis.

Shoulder Day:

BB Military
95x8
95x8
95x8

DB Press
40x8
40x8

Lat Raise
25x10
25x10

So I was supposed to just do two sets of traps, which I did, but I decided to try that monster traps thing, but only with the shrugs.

Here it goes:
60KG+45x40 Only stopped 3 times after the 20
60KG+45x40 Only stopped 2 times after the 20

My traps, well. The funeral is tomorrow