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Old 06-17-2013, 04:35 PM
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This leg workout was unreal, 281 for the Rep and Volume PR was smooth. Not going to say it was easy, but all quality reps. Everything just felt great the entire workout.

Monday - Legs

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

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
281x8, 7, 6 - Rep PR and volume
246x6+4 rest pause
223x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
163x5, 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
163 x same format as previous set, but started at 4 reps

Leg Curl
30 + Chain x 15, 15, 11
25 + Chain x 11, drop 20 + Chain x partials + iso-hold

ss w/

Somersault Squats
BWx15, 3 sets
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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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