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Old 04-09-2013, 04:08 PM
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Join Date: Sep 2007
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Tuesday - Legs

Leg Curl Warmup
25 + Chain x 20, 15, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310, 322.5x1
270, 275, 280x6
260x6
203.5x4, 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
151x5, 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 151

Leg Curl
25 + Chain x 12, 3 sets

ss w/

Somersault Squats - brutal, like occlusion towards the end
BWx15, 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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