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Thread: I'm Back

  1. #19
    Mecca V.I.P. Palmetto's Avatar
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    ^^ Haha yea I wish...more like protien loading...if that is something you do. It was great. Anyways, first day back in the gym after five days off...the excersizes felt great and I was glad to be back. Here we go!

    7/17/06
    Chest and Bi's

    Russian Bench Program- 5x5 180 lbs.
    21's Bicep Curls- 65, 70 & 75 lbs.
    DB Incline- 10x55 lbs., 8x60 lbs., 6x65 lbs.
    Concentration Curls- 10x30 lbs., 8x35 lbs., 6x40 lbs.
    Cable X-overs- 10x70 lbs., 8x80 lbs., 6x90 lbs.
    Cable Bicep - 10x100 lbs., 8x110 lbs., 6x120 lbs.

    There we go...tomorrow is Leg day...ready for that...HOLLA.


     



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  2. #20
    Mecca V.I.P. Amped's Avatar
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    Russian Bench Program?--explain- I love benching


    When the game is on the line.....Winners want the ball!!


  3. #21
    Mecca V.I.P. Palmetto's Avatar
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    Amped- The Russian Bench program is a 10 week bench program done twice a week. Preferably on mondays and fridays. It is taken off of your 1 Rep Max and percentages are used...for example...my press max is 225 lbs.

    Week 1- 6x2- 180 lbs. (80 % 1RM)
    Week 2- 6x3- " "
    Week 3- 6x4- " "
    Week 4- 6x5- " "
    Week 5- 6x6- " "
    Week 6- 5x5- 190 lbs. (85% 1RM)
    Week 7- 4x4- 200 lbs. (90% 1RM)
    Week 8- 3x3- 215 lbs. (95% 1RM)
    Week 9- 2x2- 225 lbs. (100% 1RM)
    Week 10- NEW MAX

    Hope that helps, its a great program, I am on week 6 right now and I feel great. Try it out.


     


  4. #22
    Mecca V.I.P. Clint's Avatar
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    that was one hell of a workout man. Your biceps are crazy strong and you dont have any real weak points at all in strength bro. Bench program is doing you some good, I cant wait for you to give that MM2K program a try, you'll love that one. Catch you later bro, I'm lookin forward to seeing a mighty leg session tomorrow.


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  5. #23
    Mecca V.I.P. Palmetto's Avatar
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    Thanks Tweak, yea my Bi's are a strong point of mine. I can't wait to try out that bench program either my man. Tomorrow will be murder for the legs 6x6 with 240 lbs. I hope to be wheeled out of there puking on myself tomorrow. PEACE!


     


  6. #24
    Mecca V.I.P. Paulie's Avatar
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    Great session Palmetto! That bench program looks interesting, looks like its helpin as well. Those 21's are great, and really hard. Thats awesome weight you did those with, good job! keep it up man!


    I'm Back


  7. #25
    Mecca V.I.P. BigBen's Avatar
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    Yea buddy! Bench program in the house big boi! Lookin good to man, 21s are a smart choice for bis my friend.

    Awesome job!
    AND


     


  8. #26
    Mecca V.I.P. Project Evo's Avatar
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    Strong stuff on the chest and bi's session Palmetto, some superb movements there. Well done mate and keep up the excellent work.


    If you go, you grow...if you grow, you show...if you show, you know!


  9. #27
    Mecca V.I.P. mvsf1's Avatar
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    Nice chest and bi workout mate!!! Gotta love the 21's!!!!


     


  10. #28
    Mecca Maniac Q80_Musclehed's Avatar
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    Palmetto what's up man .. i wanna see some mighty weights with ur leg session man .. remember the blood and the war .. good luck

    Urs Q80


    Bodybuilding is the one sport that holds all other sports on its shoulders .. Because size Matters

    Quote Originally Posted by xtweak05
    Your what this sport is all about Q
    I'm very thankful for this comment man


  11. #29
    Mecca V.I.P. Palmetto's Avatar
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    Hey Q thanks for the insparation man. Means a lot to me when the strongest guy on the site stops by. I appreciate it man. And to everyone else, ya'll are the best and ya'll keep me motivated beyond belief.

    Here we go, LEG DAY!

    7/18/06

    Leg Ext.- 10x120 lbs., 8x130 lbs., 6x140 lbs.
    Standing Leg Curls- 10x50 lbs, 8x75 lbs., 6x100 lbs.
    Russian Squat Program- 6x6- 240 lbs.
    Leg Press- 10x350 lbs., 8x450 lbs., 6x500 lbs.
    Standing Calves- 3x15- 90 lbs.

    There we go. I hit them hard and in that order. I like the fact that I did curls and ext. first. Squats were a little harder because of that, it was good shit. Peace boys.


     


  12. #30
    Mecca V.I.P. Clint's Avatar
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    hitting Squats third, man that had to burn like hell when you did get to them. Still respectable weight on them as well. Leg Press is looking good as well bro, you hit it hard for sure, excellent session man.


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  13. #31
    Mecca V.I.P. BigBen's Avatar
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    HArdcore baby!
    Like squats in third place man, defnately hard work!
    Keep it up!
    AND


     


  14. #32
    Mecca V.I.P. Palmetto's Avatar
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    EDIT: 240 lbs. 6x6 on squats, not 180 lbs. My fault.


     


  15. #33
    Mecca V.I.P. Paulie's Avatar
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    Good session! Squats are getting up there, and all your numbers are getting up. Continue to hit hard in the gym!


    I'm Back


  16. #34
    Mecca V.I.P. Palmetto's Avatar
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    Thanks for stopping by guys. Yea I'm stoked to get the 5x5 next week. The weight finally goes up with squats. I'm gonna be workin with 255 lbs. 240 was getting boring for the past 5 weeks. Ready to max and see where I'm at. ABS tomorrow, gonna knock them hard.


     


  17. #35
    Mecca V.I.P. Project Evo's Avatar
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    Good shit indeed Palmetto, looking really good. Superb lifts all round mate.


    If you go, you grow...if you grow, you show...if you show, you know!


  18. #36
    Mecca Maniac Q80_Musclehed's Avatar
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    Quote Originally Posted by Palmetto
    Hey Q thanks for the insparation man. Means a lot to me when the strongest guy on the site stops by. I appreciate it man. And to everyone else, ya'll are the best and ya'll keep me motivated beyond belief.
    man .. u don't have to say all that brother .. i'm highly apprecitable for this comment .. u guys are my source of motivation .. train hard and bless ur hard effort .. throwing squat at the third place is the best way to describe how hard u went with ur session .. awesome brother


    Bodybuilding is the one sport that holds all other sports on its shoulders .. Because size Matters

    Quote Originally Posted by xtweak05
    Your what this sport is all about Q
    I'm very thankful for this comment man




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