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Old 12-12-2013, 08:13 PM
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Thursday - Legs (More Quad Focused)

Leg Curl Warmup
25 + Chain x 10, 2 sets

Squat with Manta Ray

* Wore athletic shoes (more heel) and placed heels on 10 lb plate to put focus on quads more

270x1
240 x 8, 7, 6, 5
220 x 6+5 rest pause
200 x 7+6 rest pause
190 x 8

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 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
120 x 14, constant tension/no lockout for this and the next 2 sets
90 x 15 (bonus set)
70 x 16 (bonus set)

Leg Extension
75, 70, 60, 50x10
35x15 + isotension (pushing against leg extension), 2 sets

Leg Curl
20 + Chain x 15, 8
15 + Chain x 8
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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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