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5/26/2010 8:57:06 AM - JPegg/Capital Club
Lower Accessory Day

Did this last night after work. Had a bunch of stuff to get done, so it was almost 10pm before I got started. Thats how it goes sometimes. Lots of volume bodybuilder style work. Trying to get some good quad work in, and get some blood in the muscles. Chuck had said that this would really help for saturdays, and with the numbers in general. We will see how it goes, but who am I to argue?

Jumprope
100 Jumps

Foam Roller
Hips, IT Bands, Quads Back

Static Stretching

Leg Press Machine
4x15 I have no idea what the plates weigh on this machine, but I used 20 of them. It was a selectorized machine. Close stance, about half way down the foot plate. Harder than it sounds, for sure.

Leg Extension
120x3x15

Seated Leg Curl
150x4x15

Adductor Machine
120x3x10

Abductor Machine
120x3x12

45 degree back raise
5x10 with 25lb plate

Incline situps
5x10 with 25lb plate

Cardio
30 minutes on treadmill

After all of this, I jumped in the shower and hit the whirlpool for like 15 minutes. Felt good. Legs feel pretty good this morning too, but I haven't been done for 12 hours yet, either.




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Working towards the goal,
Jason Pegg


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