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5/14/2012 10:51:50 PM -
Sat and Sunday

Sat

Seated Leg Curls
* 5 war up sets
* 3 work sets of 10
* 1 strip set with partials

elitefts™ Yoke Bar Squats
* 6 warm up sets
* added chains and kept working up.
* felt and looked like crap on all sets. Will try to post video later.
* Worked up to 4 plates per side and 6 chain and did strip set with chains and plates.

Leg press
* 2 warm up sets
* work sets of 20/15/12/10/30

Hack Squats
* 1 warm up set
* 3 work sets of 1.25 reps - 10 per set

Leg Extensions
* 2 sets to failure (20 plus)


Sun

Machine Press with elitefts™ mini pro Bands
* 5 warm up sets
* 3 work sets of 8

Flat Dumbbell Press
* 3 warm up sets
* 3 heavy sets of 8 (last set was 125x6)

Bench Press with elitefts™ Chains
* 3 warm up sets
* work up in chain weight for 3-4 sets
* Last set - strip set - pulling chains

Stretch Push Ups
* 3 sets to failure

Extreme Fat Grips Push Downs
* 8 sets 10-12 reps

Will try to post videos later. I thought they uploaded - but something happened. I think my high ass shaking box squats were rejected by you tube.

Weight is at 254 - only minor changes to diet this week to see if we can get one more week of weight loss without having to change anything else.




,
Dave Tate


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