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Old 03-07-2013, 07:28 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

Thursday - Legs

* Right knee was hurting, not sure why really, it had been tender ever since the last leg session. Maybe the somersault squats? Although I can't see why since they are only with my bodyweight and after I am thoroughly warmed up. I decided to start with sneakers on as this usually helps me get in a groove that feels better for my knee, but it does shift the emphasis to the quads more as well.

* 302.5 for 2 was a bit sloppy on the 2nd rep since I am weaker with shoes on, I have been squatting flat footed which gives me just a tad more power since you can use hamstrings more. After the first set of 8 with 257.5, my knee was feeling warmed up and good, so I took off the sneakers for the next two sets. Went for 8 reps on the last set as my legs felt "fresh" in a way once I switched to flat foot.

Leg Curl Warmup
15+25 chain x 20, 15

Squat Chains (+50)
220, 240, 260, 280, 302.5x2
257.5x8, 7, 8
197.5x4, 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
143.5x5, 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
1 more round with 143.5

Split Squats
20 pounds x 2 sets of 8 reps with each leg

Vertical Jumps x 3

Diet Ipdate:

I am embarking on a mini-cut (started March 4th).

Bodyweight average this past week was 191.5, up 21 pounds since the contest (45 weeks ago). I feel pretty lean, but as discussed in some recent posts, it may be optimal to be a bit leaner in terms of promoting lean gains with minimal fat acumulation.

* It should be noted that although my average was 191.5 this past week. I started the diet at 195 after a fun birthday weekend of corned beef and cheesecake.

I don't have any firm guidelines in terms of duration, going to go by the mirror.

Macros leading up to the mini-cut:
3637, 69, 502, 244 (cal, fat, carbs, protein)

Macros starting off the mini-cut:
2962, 68, 354, 231

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

Last edited by Commander; 03-07-2013 at 08:04 PM.
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