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Old 05-07-2013, 04:18 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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* Coming off a midnight shift, this was one of the hardest workouts I ever had. Probably the only thing that comes close was the final day of depletion workouts during my contest prep week.

That little voice inside my head telling me to cut the weights back 10 to 15%. But I said screw it, this is only 40 minutes of pain, I am going to push through.

Tuesday - Legs
Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 290 (add belt) 310, 330x1
272.5x8, 7, 6 - a bit harder than normal to get in my desired reps
241x6+4 rest pause
241x6+4 rest pause

* I started to get really wobbly on the second set of 241 and on the last two pump sets with 158.5

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
158.5x5, 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 158.5

Leg Curl
30 + Chain x 12
32.5 + Chain x 12, 11
27.5 + Chain x 8, partial reps

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; 05-07-2013 at 04:21 PM.
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