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[Palmetto]

8/11/06
Chest and Shoulders

Russian Bench Press Program- 2x2- 225 lbs. (Next Monday is my 1RM day. I'll be shooting for 240 and hopefully 250!)
DB Frontal Raises- 10x20 lbs., 8x25 lbs., 6x30 lbs. DROPSET 20x15 lbs.
Flat DB Bench Press- 10x75 lbs., 8x80 lbs., 5 1/2x90 lbs. Almost got that last rep.
DB Shoulder Press- 10x35 lbs., 10x45 lbs., 3x55 lbs.
Pec-Dec- 10x120 lbs., 10x135 lbs., 10x150 lbs.
BB Shoulder Shrugs- 10x225 lbs., 10x315 lbs., 10x315 lbs., 20x135 lbs.
Dips- 20xBW, 20xBW, 18xBW

Thats it. Good session to end the week on. I'm stoked about Monday's session because I REALLY want to get that 250 on bench press. I won't disappoint ya'll!

 

[MexicanMuscle]

great job pal, that is some great numbers. quality session!

 

[Project Evo]

Stunning work Palm, you've some really nice numbers in your sessions buddy.

WE really want you to nail that 250 bench too and I'm 100% sure you can do it mate. Just give it the big 'un!!

 

[mvsf1]

I know you woulnd't dissapoint us. You'll get what u want. Russian is working pretty damn good for u...

Impressive workout mate, you'll be my reference on chest training!!!

 

[Rocky]

As ever this log is just about constant improvement each and every time I come in here. great numbers throughout. And can't wait to see you posting your 250 in here - mighty good work Palm.

 

[FOOTBALL FAN]

good luck on the bench program aim for that 250 mate what is it with Russians and strengh training programs?? any way good session

 

[Palmetto]

First off, again I want to really thank you guys for the comments. They really keep me motivated and ya'll are awesome.

MM- Thanks for the support man.
Project Evo- Yea man, I'll give it all I got. I throw in a big 'un when I throw that 250 through the ceiling!
mvsf1- Yea man, that Russian program is outstanding. It has really improved my overall strenght I feel because I have used it on squats as well.
Rocky- As always bro, it's an honor having you comment positivly on my log. I can't wait to post up my 250 lbs. in here either!
FF- Thanks for the good luck wishes mate. I dont have a clue what is with those damn Russians and their strenght programs. Oh well, I'm not bitching because they work!

Sorry it took me so long to respond back guys. I moved into my new apt. for school this weekend and I just now got internet so I'm back. I'm bout to get into bed so I can rest up good for that max day tomorrow!

 

[Line]

Nice session man, good weight and awesome to see that you're moving up and progressing! Great weight on the flat DB presses too! I might be switching to the same chest/shoulder rotation when I get back to school, so I've got to ask if you've been doing it long and how much you like it? Take care man.

 

[Palmetto]

Yea buddy I like the chest shoulder day. I do however have to tweak my training schedule a little when I start my clean bulk in 2 weeks. I am doing tris before chest session right now and that is just killing my chest days because my tris are fried. But other than that I really like my rotation.

 

[Clint]

man I cant believe I over looked that session. My bad Palmetto, can you ever forgive me

It was quite an incredible session indeed brother. Your really improving, and quite fast too. Your Flat Db Press just skyrocketed it seems, and those shrugs, man o man you had to be sore after that. Must I mention those crazy high reps on dips, excellent job man. I'm definetely looking forward to your bench max, 240 is LIGHTWEIGHT!!! hit it hard man

 

[bombdigity510]

damn good weights palmetto..still goin strong even at the end of the workout...keep it and and ur gonna be huger than u already r

 

[Palmetto]

8/14/06
Chest and Bis

Max Day on Bench!
I got a new 1RM on bench press today. I was shooting for 250 and I got 255 lbs.! I am stoked about that. That is a 30 lbs. increase from 9 weeks ago. I am very impressed if I am allow to say so without sounding concieted.
Here is the rest of the session:

Standing E-Z bar cable curls- 10x120 lbs., 10x130 lbs., 10x140 lbs. (Move up 10 lbs. next session.)
DB Incline- 10x65 lbs., 8x70 lbs., 6x75 lbs.
DB Incline Curls- 10x30 lbs., 8x35 lbs., 6x40 lbs.
Flat Bench DB Press- 10x80 lbs., 8x85 lbs., 6x90 lbs.
Preacher Bench E-Z bar Curls- 10x65 lbs., 10x75 lbs., 3x100 lbs.
21's- 2 sets w/ bar (45 lbs.). Then I just did regular curls with the bar until failure and I got 15.

There we go, it was a great session and I am very pleased. Tomorrow was supposed to be max day for squats but I found out that I have to get a root canal tomorrow. So that sucks. I will have to rearange my schedule and do squats on wednesday. I'll be shooting for 350 lbs. Wish me luck!

 

[BigBen]

Palmetto, thats awesome bro! 30lbs in 9 weeks awesome man! Barbell curls and presses baby that where its at bro!
Keep up the great work bro!
AND

 

[MexicanMuscle]

awesome session bro. those are great numbers. and congratz on the new max!

 

[TrueOutlaw]

congrats palmetto on the new bench max man that is outstanding...and you followed it up with a great session

 

[CJU]

30 fucking pounds in 9 weeks....thats some awesome improvement palm. keep that up and you'll be our next Q80 no doubt.

 

[Clint]

255 YEA BUDDAH!! LIGHTWEIGHT!! Look at you man, you crushed that Bench, you crushed that incline and flat as well dude, you freaking dominated that session, excellent job I'm very happy for you man. You gotta be stoked! thats what its all about baby!!! I'll be after your bench in no time man so watch your back!!!

 

[Project Evo]

Great session indeed Palm, everytime I stop by I see super impressive numbers and volume. No wonder you were pleased with that.

Root canal...yikes!! Hope goes ok bro.

 

[Palmetto]

Hey guys. Sorry I didn't post in my log yesterday but I didnt get a chance to get a session in. I thought I would be able to after my Root Canal but I soon realized once the numbness wore off I was in a great deal of pain. I took two Demeral's and called it a night. Woke up this morning and felt great. Got a new PB as well. Here we go....

8/16/06
Leg Day (Squat Max Day)

New squat max- 340 lbs. I was shooting for 350 . Oh well, it will give me more motivation when I try it again! Just for information sake. That is a 40 lbs. improvement from 6/20/06 and a 25 lbs. improvement from 7/25/06. When I start bulking next week I plan on starting the Smolv squat program or however you spell it. It's intense but to grow, you have to squat and pay your dues in the gym whether it be with blood, sweat, tears or sacraficing some of your social life. I dont give a shit, I'm here to get big. Enough of my life story, here is the rest of today's session.

Leg Press (Set my feet high on the machine to really focus on the hams today.) 15x250 lbs., 15x300 lbs., 15x350 lbs., 10x400 lbs., 8x450 lbs., 3x500 lbs.
Front Squats (First time doing this excersize, I really liked it and will incorporate it in next time.) 10x135 lbs., 5x185 lbs. Quick question, front squat works mainly your quads correct?
Standing Leg Curls- 10x75 lbs., 8x100 lbs., 6x125 lbs.

That is it, hit them hard and I am very pleased w/ myself. Time to eat!

 

[BigBen]

You have reason to be pleased bro! Thats a great improvemnt palmetto! Looking foward to your bulk BTW!
Kee up the great work bro!
AND