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Old 05-15-2013, 04:14 PM
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Wednesday - Legs


* This workout went much better than last weeks (not coming off of a midnight shift).

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 300 (add belt), 320x1
273.5x8, 7, 6
242.5x6+4 rest pause
242.5x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
160x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
1 more round with 160

Leg Curl
35 + Chain x 12, 12, 9
30 + Chain x 9, drop to 25 + Chain x 4, partial reps
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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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