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Old 04-23-2014, 05:45 PM
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Originally Posted by William Ustav View Post
Very interesting way you have of splitting up the body! Looking forward to following your journal!
Well, the basis is Push, Pull, Legs. Shoulders kind of drift between push and pull depending on the exercise.

Wednesday - Legs

Lying Leg Curl w/ calve stretch
115x15, 3 sets

275x8, 8, 8
245 x 7+6 rest pause
225 x 8+7 rest pause
205 x 9+8 rest pause

Squat - hold performed with legs at about 90 degrees, below mid range ROM
175 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

145 x 15 performed continuous tension/no lockout

Leg Curl
125, 140x8
155x8, drop 125x5, drop 110x5

Leg Extension
85x15, 2 sets
85x15, drop 55x5

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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