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Old 06-28-2013, 04:25 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
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* Lats, Abs and Triceps all sore from yesterday. I enjoy soreness on those areas very much for some sick reason.

Abs were rocked because of being stretched from the bottom on chinups and then stretched from the top on pushdowns as a superset. I was isometrically contracting them hard on both exercises just to maintain good form, wasn't actually trying to work the abs.

Friday - Legs

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

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
282.5 x 8, 7, 6 - Volume PR
252.5 x 6+4 rest pause
225 x 6+4 rest pause
170x10

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
167.5x5, 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

Leg Curl
30 + Chain x 15, 13
25 + Chain x 11,
20 + Chain x 8 or 9

* Hams/glutes still a bit fatigued from Tuesday's deadlift session

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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