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Old 09-06-2013, 07:15 PM   #1623
KD5NFW
KD5NFW
aka Buttercup
13 in 15
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Join Date: Nov 2012
Location: DFW
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Real Results 4-day Upper/Lower
W18 D4 Friday

Squats
Bar x 10
135 x 5
185 x 3
215 x 8 x 3 +10lbs
Most of these reps were paused All were nice slow and controlled with no bounce out of the hole.

RDL
255 x 10 x 2 +15 reps

Ab wheel (on knees)
BW x 15 x 3

Calf raises single leg
BW+25 x 12 x 3 +6 reps

Leg extensions
190 x 13, 13, 11 +3 reps

SSSM (super set sex machines)
Adductor
100 x 10 x 3

Abductor
100 x 10 x 3

Very happy with squats tonight. Felt like I got some good work in.

On a side note I watched a dufus come in and quarter squat 2pps. Then he put on 3pps so I hung around to watch him quarter squat them. I was denied, He only 1/8 squatted them LOL! Then he moved to the leg press and moved through 4,5, then 6pps all with about 3" ROM. I've been doing it wrong
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