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Old 02-21-2013, 05:12 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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* Calves still sore from my bodyweight only workout two days ago!

Thursday - Legs

* Mixed things up a tad:
1. Instead of triples, I did some doubles and singles to:
a) Work up to a heavier weight
b) Decrease fatigue before my max rep sets
2. Took out one of the 6 rep sets and did an additional 15 rep set

Haven't had a good quad soreness lately, thus I hoped adding in the 15 rep set would help achieve that.

Leg Curl Warmup
15+25 chain, 3 sets of 20

Squat Chains (+50)
220, 240, 260, 280x2
300, 310x1
255x8 extended set, pauses at top when necessary (no pauses necessary today)
255x8 - usually hit 6, but went for more today since I wasn't as fatigued at this point
195x4, 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
141x5, 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
1 more round with 141

Split Squats (both legs elevated for more ROM)
BWx10 each leg, 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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