(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,

TRIBUTE TO ANTHONY D'AREZZO
1962-2006

Anthony may have prided himself on his physique-- his massive musculature, his hulking frame, his armor coat of invulnerability . . . but in all the years that I’ve known and talked and laughed with this man, I can assuredly say that his most impressive attribute; his greatest gift; his most honest strength was his heart . . .  and, as fate would have it, it was also his most vulnerable-- his Achilles’ heal.
Of all the people I’ve called my friend, never have I met a man with such strong convictions that he would rather die doing what he loved-- bathing in his passion--  than whither away in some hospital bed denied of who he really was and what was truly important in this short existence that we mortal beings call life.  As the poet Dylan Thomas once wrote, Anthony did not “go gently into that good night.”  No, I was there with him for the last hours of his life and I can assure you all that Anthony “raged, raged, against the dying of the light” and instead embraced everything and everyone he loved. 
We must all remember that life goes far beyond this fleeting physical existence we think of as “living” because the spirit is eternal.  And, I’m quite sure, at this very moment that Anthony is smiling down upon us all knowing full well that, one day, we’ll all be reunited.  However, until that day comes, let’s remember Anthony as the enlightened soul that he is, and let’s thank God for all the joy, happiness, and peace that he brought into each and every one of our lives.

 

To Contact Dave Palumbo: Please e-mail: Huge285@aol.com