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Old 12-09-2009, 01:13 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,698


Split Squats
worked up to 130x3 each leg

Box Squats paused
120, 140, 160, 180, 200x5
220, 240, 260x3
280, 300x1

I am super happy with the box squats, my form was tight (IMO) and my glutes are on fire today so I know that I was utilizing them well.

Ab Roller
BWx10,10,10, 16

ss w/

Back Extensions
BW, 10, 25, 25 x 8

I am actually going to eliminate the weighted split squats from this workout next week. With the time I spend on hip mobility prior to squatting, and the time I spend afterward stretching, it became too long in the gym for me (as a father of two boys). Going to simplify.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-09-2009 at 01:15 PM.
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