"Stand Tall, Be Proud, Labour on"

[Palmer]

Zach Palmer, From Sarnia Ontario, 185 pounds, 5'10, 19 years old.
Reverse Flys, 40x8, 40x8, 55x8 (wrapped)
Reverse Cable Crossovers? (lack of better name) 40x8, 60x8, 60x6
Side raises 35x8, 35x8, 40x8
Upright Rows 100x8, 100x8, 100x8
Db press 50x10, 60x8, 60x8
one arm Cable Side raise ( wide from side to side brothers) 30x12, 30x12, 30x12

goal is to compete by the time I'm 20, will post up food, stack and nutrition as of tomo.

Keep Grindin'

[Palmer]

Pre-exhaust Pec Dec 70x12x3
DB Press 55x12x2, 70x8, 80x8, 90x8x2
Smith Machine Bench I think i repped around 140x6-8 not sure the weight of the bar and what not, felt pretty blasted out after dumbbells
Incline Db Press 60x8x2, 60x6
Incline DB fly 30x8, 30x8, 30x8
DB flat fly 30x8x3
Finshed with some cable crossovers 40x8x3

Did alot today, felt good throughout and now time to hit up some food

[Palmer]

Pre exhaust leg extension - 4x20
Leg Press 5x8-10
Squats 4x8 heavy set i only hit 3, then dropped weight to do 8 more
Lunges 3x8

Short n heavy...wrist got all fucky for some reason...need more flex lol

[Palmer]

Really weak today, wrist still in pain, similar/probably tendinitis

Wide grip pull downs 4x8
low rows 3x8
Cable row d handle 3x15
cable row with rope 3x15
back extensions 3

recover recover recover

[C.Coronato]

Looking good my man.