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  1. #91
    Mecca V.I.P. Palmetto's Avatar
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    Had a great Chest and Bi session today. Excellent all around. Had a massive pump in my bi's as well. Here we go:

    7/31/06
    Chest and Bi's

    Russian Bench Program- 3x3@ 215 lbs. (Got it 6x on last set.)
    Standing Bicep Cable Curl (Straight Bar)- 10x120 lbs., 10x130 lbs., 8x140 lbs.
    SUPERSETTED WITH
    21's- 65, 70, &70 lbs.
    DB Incline- 10x60 lbs., 10x65 lbs., 8x70 lbs. (Up 5 lbs. next session.)
    Dips- 25xBW, 15x25 lbs., 10x35 lbs.
    Hammer Curls- 40-5 lbs. 7 reps w/ 7 seconds rest b/w sets.
    Cable Cross-overs- 10x70 lbs., 8x80 lbs., 6x90 lbs.

    There we go boys. Great session! Felt strong as hell. Tomorrow is LEGS!!


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.



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  2. #92
    Mecca V.I.P. Clint's Avatar
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    man your bench is realling improving bro. Dont worry though I'mma getcha!!! muahahah your gonna turn around one day and BAM! imma getcha!

    Dude, you supersetted Cable curl with 21s, thats freaking insane. Now that is what I call intense and crazy all at the same time. No wonder you had an amazing pump in those biceps of yours, they had to be so big you could "crack a walnut in them" lol. Them dips are looking very good too man, I'm glad you starting doing them. Incline is awesome too man, I want to see them 75 pounders next session though, and for no less than 8 reps either! Lets see it buddy!

    Oh snap Legs are tomorrow! Cant wait to see how that Squat is doing, looking very forward to it man. Rest up man, build them muscles!


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


  3. #93
    Mecca V.I.P. Palmetto's Avatar
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    Yea I really feel that I am imroving on my bench. And bring it bitch, I'll be waiting!! I loved supersetting with 21's and yea my bi's felt ridiculous, I kept flexing in the mirror b/c they looked so big. Thanks for the support Tweak and everyone else, I won't disapoint ya'll on leg day tomorrow!


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  4. #94
    Mecca V.I.P. BigBen's Avatar
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    Bro! I havent been in here for a while and when i come in i see nothing but improvements man!
    Thats awesome bro, KICK ARSE! Lookin foward to even more coming from u bro! great job palmetto!
    AND


     


  5. #95
    Mecca V.I.P. Robcardu's Avatar
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    that superset was good dude,70lb db incline bench.....you can kick my ass!! i'll kick yours some day soon........ it was hardcore indeed man keep it up mate.


    you gonna get judged!!!!!!!

    I'm Back


  6. #96
    Mecca V.I.P. mvsf1's Avatar
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    Pretty amazing session, dude! Great dips, I also want to do BW+35lbs! Huge weights on bench and 21's!

    You should feel some pain tomorrow on leg day!

    COngratz bro, you are doing an awesome job, maybe I would try russian program!


     


  7. #97
    Mecca V.I.P. Palmetto's Avatar
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    Ben- Thanks a lot for stopping by. It means a lot getting comments of encouragement from you big man!
    Rob- Thanks bro! I dont want to whoop your ass bro. I'm a lover not a fighter. I love latinos anyways.
    MVSF1- Thanks for the support man. Don't worry bro, today is a day of pain. Legs days is awesome. If you want to try the russian program just PM me and I'll give you all the percentages of the program. It's an awesome program.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  8. #98
    Mecca V.I.P. mvsf1's Avatar
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    Quote Originally Posted by Palmetto
    MVSF1- Thanks for the support man. Don't worry bro, today is a day of pain. Legs days is awesome. If you want to try the russian program just PM me and I'll give you all the percentages of the program. It's an awesome program.
    You're welcome bro. LOL @ your pain day

    Yeah, maybe I should start that program, because my chest is my worst bodypart.

    Russian program could be used for bulking???

    If u can please PM it to me, would be nice. Tnx mate.


     


  9. #99
    Mecca V.I.P. MexicanMuscle's Avatar
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    great session pal! that russian program sure looks killer!


    I'm Back
    YA LLEGO POR QUIEN LLORABAN! I'M BAAAACK!


  10. #100
    Mecca V.I.P. TrueOutlaw's Avatar
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    good work palmetto keep it up bro


     


  11. #101
    Mecca Maniac Q80_Musclehed's Avatar
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    great in everything Palmetto .. awesome job u got man


    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


  12. #102
    Mecca V.I.P. Rocky's Avatar
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    As has been said - you are making tremendous improvements! That bench is coming on really strong as is the rest of the session. It looked pretty intense but still with impressive weight and reps! Nice one buddy.


     


  13. #103
    Mecca V.I.P. Palmetto's Avatar
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    8/1/06
    Leg Day!!

    Good day today. I upped the program from last week because I got a new squat max last week. So I had 285 at 4x4. It was rough, I'm def. glad I upped the program.

    Russian Squat Program- 4x4 @ 285 lbs.
    BB Lunges- 75 lbs., 100 lbs., 105 lbs., about 70 feet.
    Leg Ext.- 10x120 lbs., 8x130 lbs., 6x140 lbs.
    Standing Leg Curls- 10x50 lbs., 8x75 lbs., 8x100 lbs.
    Standing Calf Raises- 3x15 w/ 90 lbs.

    There we go boys that's it. The lunges really did me in after squats. The rest of the session was really a struggle and I LOVED IT!! Time to eat.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  14. #104
    Mecca V.I.P. Clint's Avatar
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    uh oh look at that Squat, thats a great job man. Next week I wanna see 300lbs on there! lets see it big guy!!! Why do you do leg extensions anyway? I think it would be much better and hurt more if you did leg press or hacks, give it a try man.

    Your hammies are pretty strong man, and look at you even hitting those calves etching those diamonds in, hell yea man. Great session dont forget, 300lbs next week!


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


  15. #105
    Mecca V.I.P. Palmetto's Avatar
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    Tweak, you know it bro. I was gonna bust out 300 next week anyways. 300 lbs. @ 3x3. Ain't shit. Yea I just like doing leg extensions b/c they make me feel like I'm workin them more. I really like hack squats too but we dont have that in our gym. Our LP machine doesn't convert into a hack squat so I can't do that. But yea I will throw in frontal squats next session with the parallel squat just to make you feel better sweetie.


    "Lazy hands make a man poor, but diligent hands bring him wealth." Proverbs 10:4

    Dieting down from 200 lbs.


    Week One

    Currently 200 lbs.
    Weight loss to date: ? lbs.


  16. #106
    Mecca V.I.P. Robcardu's Avatar
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    for being a god damn tree, you're strong, keep up te good work buddy.


    you gonna get judged!!!!!!!

    I'm Back


  17. #107
    Mecca V.I.P. Project Evo's Avatar
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    Yey, nice work Palm. Superb effort there my friend. Keep up the good work.


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


  18. #108
    Mecca V.I.P. Clint's Avatar
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    Quote Originally Posted by Palmetto
    Tweak, you know it bro. I was gonna bust out 300 next week anyways. 300 lbs. @ 3x3. Ain't shit. Yea I just like doing leg extensions b/c they make me feel like I'm workin them more. I really like hack squats too but we dont have that in our gym. Our LP machine doesn't convert into a hack squat so I can't do that. But yea I will throw in frontal squats next session with the parallel squat just to make you feel better sweetie.
    thanks schnooky bear


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




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