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Old 01-10-2013, 06:44 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: 6,772

Wednesday Off - recover, cold kicking my butt

Thursday - Legs, feeling better from my cold, think it is on the way out

Squat Chains (+50)
240, 250, 260, 270, 277.5x3
243.5x8 extended set, pauses at top when necessary (but no reracks today)
188.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
188.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
130x5, 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, 3 sets

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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