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Old 02-12-2013, 05:11 PM
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Join Date: Sep 2007
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Tuesday - Legs

Leg Curl
2 sets of 20

Squat Chains (+50)
240, 260, 275, 287.5x3
252.51x8 extended set, pauses at top when necessary (no pauses necessary today)
252.5x7
252.5x6
192.5x6 - last rep paused on the hole on these sets, slow negative as well
192.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
137.5x5, 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

3 rounds:

a) Vertical Jump x 3
b) Sissy Squats, BWx8
c) Leg Curl (plus 1 Chain = 25 pounds), 25x15 (only 2 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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