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Old 12-04-2012, 05:15 PM
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Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Tuesday - Legs

Squat Chains (+50)
220, 225, 230, 235, 240, 245, 250, 255x3
255x2, 2, 2, 1 - cluster set
180x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
180x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Glute Ham Curl
BWx10, 3 sets

superset with

Leg Extension
50x15, 3 sets

Vertical Jump - full reset
2 sets of 3
1 set of 5
__________________

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; 12-04-2012 at 05:17 PM.
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