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  1. #1
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Default Palmer's Workout Log

    I sometimes miss posting here so I'll try this for the 3rd time.

    A little about me:
    I'm a vegan
    I did 5/3/1 for a long time and loved it, then I ran a PPL 6x a week, it was brutal, tried it 5x a week and lost interest.
    I've been running a stupid routine for like 6 months now, basically just do Upper Lower Push Pull 4 days a week and I run once or twice.

    Looking to get back to a bro split, you guys can pick at it and whatever or give me some insight.

    I do count my macros, I don't weigh food or go nuts over them but I know about what I take in everyday..

    90-100 F 400+- C ~180P
    Last edited by Palmer; 09-22-2016 at 05:47 PM.
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Just hit a basic west side or lyles generic bulking routine. KISS Keep it simple.. no need to try and maniuplate a crazy routine. stick to the basics and rock it out man.
    Team ScoobyPrep

  3. #3
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    My routine upper body is pretty similar to Lyles Generic Routine.. Except I add flies and shrugs to the end and not just arms lol
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  4. #4
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W1 D1 Upper

    Bench
    135 x 8
    155 x 5
    185 x 3
    200 x 6

    Pullups (BW)
    10
    10
    10
    10

    DB Military
    55 x 8
    55 x 8
    55 x 8
    55 x 5

    Cable Rows
    130 x 10
    130 x 10
    130 x 10
    130 x 10

    Cable Fly
    27.5 x 15
    27.5 x 15
    27.5 x 12

    Lateral Raises
    25 x 12
    25 x 12
    25 x 12

    Pushdowns
    140 x 8
    140 x 8
    140 x 6

    Machine Preacher
    80 x 10
    80 x 10
    80 x 10

    Horrible first workout, lol. I think my problem with the Upper Lower is that I absolutely try to cram things in, not knowing if they are a necessity to my workout regimen. I feel more beat up and battered when I do an Upper Lower 4 days a week than I do training PPL 6 days a week, it confuses me. When I was doing 4 days a week Upper Lower Push Pull I didn't feel the urge to try and cram things into 2 upper days.. Dunno, times like these I wish I would just go back to a 4 Day Split and keep it simple.. It's hit or miss with working construction, some days I have energy like I did lines of cocaine and others I pass out at 4 in the afternoon, my diet is very good I eat all my fruits and veggies, blah /rant
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    Then if you feel like you are cramming stuff in leave it out and run the program as is...
    Recovery is vital.
    Team ScoobyPrep

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    Default

    Quote Originally Posted by LayzieBone085 View Post
    Just hit a basic west side or lyles generic bulking routine. KISS Keep it simple.. no need to try and maniuplate a crazy routine. stick to the basics and rock it out man.
    I agree, KEEP IT SIMPLE

  7. #7
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Thanks guys! Have legs tonight, hopefully I can murder them lmao definitely won't be doing them twice a week they are going to be crushed.
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  8. #8
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W1 D2 Legs

    Leg Press
    3pps x 8
    3pps x 8
    3pps x 6
    3pps x 6

    Leg Curls
    70 x 15
    85 x 15
    100 x 15
    115 x 8

    Leg Extensions
    70 x 12
    70 x 12
    70 x 12
    70 x 12

    Seated Calf Raises
    50 x 20
    50 x 15
    50 x 15
    50 x 15

    Leg Raises (abs) ss BW Pullups
    10 10
    10 10
    10 10
    10 10

    Bare with me, my legs were smoked right after Leg Press, I haven't trained legs in like a month. I'm positive in a few sessions my lifts will be much higher than this just by going to the gym.
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  9. #9
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W1 D3 Back

    Pullups
    BW x 10
    BW x 10
    BW x 8
    BW x 10

    Cable Rows
    115 x 10
    115 x 10
    130 x 8
    145 x 6

    Rope Pullovers
    70 x 12
    80 x 12
    80 x 12

    Single Pulldown
    60 x 15
    80 x 15
    90 x 15
    100 x 10

    Chest Supported Row
    100 x 15
    115 x 15
    115 x 15
    115 x 15

    Pulldowns
    115 x 12
    130 x 12
    130 x 12
    130 x 12

    Dumbbell Row
    60 x 12
    60 x 12
    60 x 12
    50 x 10

    Like I said back is very hard for me to feel so I like to do the exercises I know I'm good at.. Also like to try to make things unilateral as well so I do the single pulldowns to really hit the muscle hard on each side and I tried to rope pushdowns but could feel my left size favoring the weight so I won't use them next week. Might go back to doing deadstop DB rows instead of the way I am doing them now, always could use more weight and get a better pump that way!
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  10. #10
    Time To Rebound! LayzieBone085's Avatar
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    Deadstop DB rows should activate your lats. If not your not rowing properly.
    Really keep your back and shoulders relaxed, and focus on pulling through your elbows.
    Team ScoobyPrep

  11. #11
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    Deadstop DB rows should activate your lats. If not your not rowing properly.
    Really keep your back and shoulders relaxed, and focus on pulling through your elbows.
    Yeah I will definitely give them a try next week, thanks LB!
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  12. #12
    Loading Swag [|||||100%] JarheadFMJ's Avatar
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    Oh no, is that your kid?
    POWER LEVEL: 72,915
    "I'll never be a weightlifter"
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  13. #13
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Quote Originally Posted by JarheadFMJ View Post
    Oh no, is that your kid?
    Lmao no my niece what's up dude long time no talk
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  14. #14
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W1 D4 Shoulders & Triceps

    Side Note: I always do 3-4 sets of pullups before every workout, doing about 10 reps each and then sometimes at the end as well!

    DB Military Press
    50 x 10
    50 x 9
    50 x 9
    50 x 9

    DB Lateral Raises
    25 x 12
    30 x 10
    30 x 10
    30 x 10

    Single Tri. Extension
    30 x 12
    30 x 12
    30 x 12

    Single Arm Machine Pushdowns
    70 x 12
    60 x 15
    60 x 15

    Rear Delt Fly
    100 x 15
    115 x 15
    115 x 15
    115 x 15

    Machine Lateral Raises
    60 x 12
    70 x 12
    80 x 12

    Bench Shrugs (it's like a plate loaded hammer strength flat bench I use the handles to shrug lol)
    70 x 20
    70 x 20
    70 x 20
    70 x 20

    A little more volume here than normal, I went drinking last night and woke up this morning and ate a whole box of pasta... so I had some energy to burn!
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  15. #15
    Loading Swag [|||||100%] JarheadFMJ's Avatar
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    Haha, was fixing to feel old lol.
    Not much man, been lifting again after a long break so just lurked around here a little lately. No one seems to be around much anymore.
    How you been? Life kickin your ass or you holding it down .
    POWER LEVEL: 72,915
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  16. #16
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Quote Originally Posted by JarheadFMJ View Post
    Haha, was fixing to feel old lol.
    Not much man, been lifting again after a long break so just lurked around here a little lately. No one seems to be around much anymore.
    How you been? Life kickin your ass or you holding it down .
    Just been super busy, owning my own business, college, working out and etc.. How about you?
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  17. #17
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W2 D1 Chest & Biceps

    40 BW Pullups and 100 Pushups for Warmup!

    Bench Press
    135 x 10
    155 x 5
    185 x 5
    185 x 5
    185 x 5
    185 x 5

    Barbell Incline
    135 x 8
    135 x 8
    135 x 8
    135 x 8

    Hammer Strength Incline (Going to drop these and add another fly motion)
    45 x 10
    45 x 10
    55 x 10
    70 x 10

    Cable Pec Fly
    27.5 x 15
    32.5 x 15
    27.5 x 15
    27.5 x 15

    Pec Dec
    50 x 10
    50 x 10
    50 x 10

    DB Bicep Curl
    35 x 12
    35 x 10
    35 x 8

    Single Arm Preacher Machine
    40 x 10
    40 x 8
    40 x 6
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  18. #18
    Loading Swag [|||||100%] JarheadFMJ's Avatar
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    Quote Originally Posted by Palmer View Post
    Just been super busy, owning my own business, college, working out and etc.. How about you?
    Your own business ? Dang, I'm jealous.
    For the past few years it was mostly work and college.
    When I finished school and got established at my job I got a little more free time.
    Who knows, maybe I'll start a log on here again too lol.
    POWER LEVEL: 72,915
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  19. #19
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Quote Originally Posted by JarheadFMJ View Post
    Your own business ? Dang, I'm jealous.
    For the past few years it was mostly work and college.
    When I finished school and got established at my job I got a little more free time.
    Who knows, maybe I'll start a log on here again too lol.
    Yeah residential and commercial electrician.. Kinda was raised in it my Grandfather, Uncle, Father and Brother in Law are all electricians. My dad is getting older so I've been doing this for 5 years now and always did it in the summer as a kid.
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  20. #20
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W2 D2 Legs

    Leg Press
    315 x 8
    315 x 8
    315 x 8
    315 x 8

    Seated Calves Raises
    50 x 20
    50 x 20
    50 x 20
    25 x 15 (Single Leg)

    Leg Extension
    70 x 15
    85 x 15
    100 x 15
    115 x 15
    40 x 8 (Single Leg)
    40 x 8 (Single Leg)

    Leg Curls
    85 x 15
    100 x 15
    115 x 15
    130 x 10

    Leg Raises (Abs)
    15 ss BW Pullups 10
    15 ss BW Pullups 10
    15 ss BW Pullups 10
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  21. #21
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W2 D3 Back

    A little extra volume here, this was super high intensity and was done in about 30 minutes..

    Pullups
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Chest Supported Row
    115 x 15
    115 x 15
    130 x 12
    145 x 8

    Single Arm Pulldown (Seated Facing to the Side)
    40 x 12
    40 x 12
    40 x 12
    40 x 15

    Cable Rows
    115 x 12
    130 x 10
    115 x 12
    115 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10

    Single Arm Pulldown (Standing)
    70 x 15
    90 x 15
    100 x 15
    110 x 10
    80 x 15
    80 x 15
    80 x 15
    80 x 15

    Standing Cable Rows
    72.5 x 20
    72.5 x 20
    72.5 x 20
    72.5 x 20
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  22. #22
    Time To Rebound! LayzieBone085's Avatar
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    Good stuff for 30 minutes mayne.
    Team ScoobyPrep

  23. #23
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    Good stuff for 30 minutes mayne.
    Thanks Bob! Went out to dinner for my gf birthday and it ended up going late and my gym closes at 10 on a Friday lol!
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  24. #24
    Eat. Train. Mate. Sleep. Palmer's Avatar
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    W2 D4 Shoulders & Triceps

    DB Miltary Press
    40 x 20
    45 x 15
    45 x 12
    50 x 10
    50 x 8

    DB Lateral Raises
    20 x 15
    20 x 15
    25 x 15
    25 x 15

    Machine Lateral Raises
    60 x 12
    70 x 12
    80 x 12
    (Then did them both arms at the same time)
    60 x 15 drop 40 x 15
    60 x 15 drop 40 x 15
    60 x 15 drop 40 x 15

    Shrugs
    90 x 20
    90 x 20
    90 x 20
    115 x 15

    Single Tricep Extension
    30 x 16
    40 x 8
    35 x 8

    Machine Pushdowns
    60 x 15
    60 x 15
    60 x 15

    I think I need to definitely start lowering my rep range, I think I should try and cap most my exercises at 12 reps and that's even somewhat pushing it.. I feel great though! Always eat your Kale fellas!
    "You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael

  25. #25
    Time To Rebound! LayzieBone085's Avatar
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    Dont slave yourself to X or Y Rep ranges, Use them all. Lower and higher reps. You want to activate both Type I and Type II muscle fibers.
    Team ScoobyPrep

 

 

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