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Old 02-28-2013, 05:20 PM
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Join Date: Sep 2007
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Thursday - Legs

* Like last week, I took out one of the 6 rep sets and did an additional 15 rep set for some additional quad soreness...it worked wonders last week, ouch!

Leg Curl Warmup
15+25 chain, 2 sets of 20

Squat Chains (+50)
220, 240, 260, 280x2
300x3
256.5x8
256.5x7
256.5x6
196.5x4, 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
142.4x5, 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 142.5

Leg Curl
15+25 chain, 2 sets of 20

ss w/

Somersault Squats
BWx15, 2 sets

* Oh man was I nauseous, the two 15 rep sets with pauses had my huffing and puffing, then the final superset of leg curls and somersault squats just blew up my legs like watermellons. I had a hard time walking up my basement steps and out to my van after showering.
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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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