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Old 04-20-2013, 07:07 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.
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Saturday - Legs

Leg Curl Warmup
27.5 + Chain x 15, 2 sets

Squat Chains (+50)
220, 240, 260, 280 (add belt) 300, 320, 330x1
270x8, 7, 6, 3 sets

Video of 330x1 and 270x8 set (with a still frame of hitting depth on 330)
http://youtu.be/yq6jTliLubU

207.5x4, 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
156x5, 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 156

Video of 207.5 and 156 sets
http://youtu.be/tSUv6-Unx78

Leg Curl
30 + Chain x 12
35 + Chain x 12, 2 sets

Somersault Squats - brutal, like occlusion towards the end
BWx20, 2 sets

ss w/

Leg Extension
75x10, 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

Last edited by Commander; 04-20-2013 at 07:17 PM.
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