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Because
of my size and density, I'm constantly asked: "How much do you
lift?"
***
Something
to Think About:
I don't routinely answer this question for the simple reason that my muscles
cannot see the weights, they can only feel them. With that in mind, I believe that the more
intensely I concentrate while training, the more stress I impose on
the muscles (i.e. the muscles believe the weights are heavier).
Typical Weight
Training Routine:
WORKOUT:
DAY 1 Chest and Calves
DAY 2 Back
DAY 3 Off
DAY 4 Arms and Forearms
DAY 5 Shoulders and Calves
DAY 6 Legs
DAY 7 Off
(1) Chest
Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
Incline Dumbbell Presses 2 set (6-8 reps)
Hammer Incline press: 1 set
Dumbbell or Machine Flyes 2 sets (8-10 reps)
(2) Calves
Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
Seated Calf Raises 1 set (15 reps)
(3) Back
Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
Bent over Barbell Rows: 3 sets (8-10 reps)
One-arm Dumbbell Rows 2 sets (8-10 reps)
Machine Rows 3 sets (4-8 reps)
Hyperextensions 2 sets (15-20 reps)
(4) Arms
(A) Biceps
Single-arm cable or dumbbell curls 2 sets (8-10 reps)
Single-arm dumbbell hammer curls 2 sets (8-10 reps)
Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)
(B) Forearms
Dumbbell reverse wrist curls 2 sets (15 reps)
Dumbbell wrist curls 2 sets (15 reps)
(C) Triceps
One arm pushdowns 2 sets (10 reps)
One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
Dumbbell or cable kickbacks 2 sets (8-10 reps)
(5) Shoulders
Machine press or Dumbbell press—3 sets (4-10 reps)
Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
Dumbbell or cable front raises 2 sets (10 reps)
Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
Shrugs (dumbbell or barbell) 2 sets (8-12 reps)
(6) Legs
Squats 4 sets (4-12 reps)
Leg press or Hack Squat: 2 sets (10 reps)
Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)
(7) Abdominals
Leg lifts 2 sets (25-50 reps)
Crunches 2 sets (25-50 reps)
Side Crunches 2 sets (10-20 reps to each side)
Athletic
Background:
Eight years playing soccer from 1976-1984
Five years as a competitive track and cross-country runner from 1985-1990 (averaging 10-12
miles per day)
Current Status (2008):
Present-day body composition: Super Lean 255 pounds
My
genetically blessed metabolic rate has eliminated the need for cardiovascular
work in my regimen. Recently, I have incorportated some light walking in order to maintain good cardiovascular health.
Attempting
to preserve my body weight has become a monumental task because of
the enormous caloric intake required to feed my supercharged metabolism.
____________________________________________________
The following
2 POEMS were written by my father,
SALVATORE
R. PALUMBO
_____________________________
TELEMACHUS
Odysseus,
Gone these perjured years,
I stand alone—the father’s son,
Come drawing blood before my time.
To seek revenge.
My mother’s vulnerability,
a virtue
I must now defend.
Surrounded now by traitors, wanton
Smiling friends.
Betrayed by gods. . .
My father, either lost or dead.
And should it come to war on this,
I draw the sword and take with me
Unto the dead, the curse of all
The gods at once!
And in my shade, shall all of them
Know finally the bloody and embattled
Truth, despite themselves;
That in their doomed fatalities,
T’was less to fear from brave old
Men and warriors, than unloved sons!
______________________________________________________________
MY SON. . . MY SON
Somewhere in the distant past,
some unknown force might have
crossed your path to tip
the scales.
One never knows for
a certainty.
One grows and grows,
And time and distance
age together indifferently,
immeasurably,
Like every love we ever
knew and somehow lost.
The pain that draws out
everything we fail to hide
And yet, with what is left
of pride. . . we do our best
to bear it all:
The sorrow of a parent’s
death,
A wife bereaved,
A child in flight,
A father dressed in mourning
clothes at dead of night!
A tale we’ve often heard
before when all is finally
said and done,
And yet, each moment quickens
whether miles away or bound
apart in memory; and pray that
in whatever else divides us,
in the right or wrong, however
long—each passing day, forever,
we will still be one!
My son. . . . My son. . .
______________________________________________________________________________

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