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Old 11-30-2009, 06:50 PM   #61
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Nice workout Moore. Those are some strong decline DBs.
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Old 11-30-2009, 06:56 PM   #62
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thanks Boss. Next time I do chest I will do inclines instead of declines.
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Old 12-01-2009, 09:47 PM   #63
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OK so today was a leg workout. Let me get this out first. I was thinking back as fas as I could. clear back to my cybergenics days and I cannot remember ever doing a strictly leg workout. My thighs have always packed on mass fast so I strayed away form leg workouts. I also have been involved in bicylce racing over the years and thought that was enough.

So today is my first official leg workout and I hated it. Yes, I hate legs. I cannot seem to conquer them or push through my sets like I can on everything else.

Legs
hamstring extensions-50 x 10 x 2
leg extensions-130 x 20 x 1, 150 x 10 x 1, 170 x 10 x 1,190 x 10 x 1
leg curl-130 x 10 x 1, 150 x 10 x 1, 170 x 10 x 1
calf raises-130 x 10 x 1, 140 x 10 x 1, 150 x 10 x 1
leg press-230 x 10 x 1, 270 x 10 x 1, 310 x 10 x 1, 350 x 10 x 1, 390 x 10 x 1

Now for squats. Yes, I said I was gonna hit 300 for my 12 week goal. In all honesty I don't see how it's possible at this point. The weight I'm doing is minimal and it is kicking my ass. I mean I'm getting sharp ass pains in the inside of my thighs by my knees. I am also not going down as far as I should be. I know it too. Hey, I'm just being 100% honest with you guys. I could lie but what would that prove.
Anyway 135 x 10 x 1, 185 x 8 x 1, 205 x 6 x 1, 225 x 5 x 2, 245 x 3 x 1
like I said light weight and I need to go down further but it is really hurtng me. I am hoping as my strength goes up I can concentrate more on my form. I plan on doing this workout 2x/week also
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Old 12-02-2009, 08:21 AM   #64
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For squats...make sure you do a controlled, slow descent in the hole. It might help that pain feeling. Have you ever tried box squats? Box squats can help you with form, which might cure up some of that pain as well.

Outside of squats and RDLs, I don't care for other leg movements much. leg press is ok, but I don't have one

You could always to the 20 rep set.
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Old 12-02-2009, 08:45 AM   #65
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I hate our leg press machine. it's dangerous in my opinion. You set the seat so that you can go down pretty far (srs), but when you start your first rep you are starting from a fully contracted state. It wuld be like doing your first squat rep form the fully bent position.
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Old 12-02-2009, 08:50 AM   #66
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you have mail.
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Old 12-02-2009, 10:20 AM   #67
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I really want you to try box squats. Basically, you can squat to a bench that is about parallel, or an inch or two above.

When you sink, go slowly and keep everything tight. Dropping too fast can loosen the hamstrings, and can lead to knee pain, or too much stress on the lower quads. This might be what you're experiencing. Sink naturally...don't think about it.

When you have the weight on your back, take a natural stance with toes point slightly outward. Keep your chest out and your shoulder blades crammed together. Head must be slight above the horizon.

Lower your backend and feel with your ass for the box. Sit on the box, keeping your back tight. Explode up.

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Old 12-02-2009, 10:21 AM   #68
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http://muscleandbrawn.com/forums/art...box-squat.html
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Old 12-02-2009, 11:00 AM   #69
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thanks these are on my 2do list
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Old 12-02-2009, 11:40 AM   #70
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Yeah man, if you've never squatted, take time and learn good form. Box squats can help you.
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