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Old 08-14-2011, 09:32 PM
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Join Date: Sep 2007
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Saturday

Afternoon

Squat
225x10, 4 sets

Tire Forward Drag drop set
100, 75, 50, 25 x 2 sets

Tire Backward Drag dop set
75, 50, 25 x 2 sets

Active Rest between leg sets

Barbell Curl
70x8, 10 sets

Tricep Rope Pushdown with 1 band
40x8, 10 sets

At the end of the workout...

Suspended OH Ext
BWx8, 3 sets

Prior to midnight shift

Squat
220, 230, 240, 250, 260, 270x5
260, 250, 240x5
230x10
200x20

Leg Extension
132.5x10, 3 sets

Leg Extension - double contraction (down 1/3 and back up)
100x10, 3 sets

Active Rest between sets of legs:

Tricep Rope Pushdown
40x8

Suspended OH Extension
BWx8

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So why did I train squats again before going on a midnight shift? Because I don't think my competition is squatting twice a day!
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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
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