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Old 07-22-2014, 04:09 PM
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Commander Commander is offline
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Tuesday - Quads 9, Hamstrings 4, Back 9

Stretched: Left Hip adductor, Right Calve, Hamstring and Glute
Activated: Left Glute, Right Hip adductor

Lying Leg Curl
125x15, 2 sets

Squat
340x1
320x8, 2 sets
285 x 7+6 rest pause
255 x 8+7 rest pause
225 x 9
185 x 5-4-3 (5 reps, 5 second pause at bottom, 4 reps and so on)
135 x 15

Lying Leg Curl
140x12, 2 sets

superset with

Leg Extension
70x12, 2 sets

Medium Grip Lat Pulldown
100x12
115x12, 10

Plate Row
100x8, 2 sets
120x8

Row (neutral grip)
72.5x8, 2 sets
72.5x8+3+3+3
__________________

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

Last edited by Commander; 07-22-2014 at 04:11 PM.
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