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Forums > Bodybuilding > Off Season Training
Subject: 07-05/14 hams/quads

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Author Messages
julie
Posts:905

Legend
05/14/2007 8:18 PM Alert 
I decided to start a more structured lifting program. I've been kind of floating since my surgery in February and have just recently incorporated chest and back workouts back into my routine. I've done Craig's SSHIT program in the past with much success but remember I had also done Christian Thibaudeau's Pendulum Training as well and had made some nice gains with it as well. I'm going to try the Pendulum Training again. It definitely help me make some good strength gains last time around and that's what I need right now.



07-05/14 Hams & Quads

Today was a hamstring and quad workout with varying tempos and static holds. I love the slow tempo squats!



Smith squats today....cage was busy with the high school geeks.

(not sure what bar weighs and did not include it in weights)

120 x 8 reps x 4 sets

reps 1 & 2 - 6/4 tempo (6 count down and 4 up)

reps 3 & 4 - 2/1 tempo

reps 5 & 6 - 6/4 tempo

reps 7 & 8 - 2/1 tempo



Lying leg curls - static hold at the negative midpoint

70 lbs x 7 reps x 4 sets

rep 1 x 12 second hold

rep 2 x 10

rep 3 x 8

rep 4 x 6

rep 5 x 4

rep 6 x 2

rep 1 x 0



Squat superset with static hold against wall (skier's squat)

95 x 1 set x 20 reps

static hold for 40 seconds



SLDL

125 x 1 set x 20 reps



walk on treadmill on 6% incline for 15 mins

168 cals

ave hr 134

Great workout!
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Forums > Bodybuilding > Off Season Training > 07-05/14 hams/quads


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