Because of my size and density, I'm constantly asked: "How much do you lift?" 

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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.

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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,

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