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Old 10-21-2013, 04:44 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Arms

Very forgettable workout, tried some new things that I didn't really enjoy, not worth documenting

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320x1
296 x 8, 7, 6 - Rep and Volume Pr - this was tough
260 x 6+4 rest pause
230 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
180 x 5, 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
130 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+11 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets
20 + Chain x slow reps and partials, focused on TUT
__________________

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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