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Old 01-03-2013, 05:21 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: 6,750

* Biceps still sore from two days ago and triceps sore from yesterday. Feels nice, haven't had sore arms in a long time.

Thursday - Legs

Squat Chains (+50)
230, 240, 250, 262.5, 275x3
242.5x8 extended set, pauses at top when necessary (but no reracks today)
187.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
187.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
127.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Vertical Jump - full reset
4 sets of 3

superset with Glute Ham Curl, BWX10

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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