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  1. #1
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    SwoleCat im ready to fight you...

    LoL as soon as i get the feeling back in my legs...i just did the swole leg program...and holy sh*t it was ruff...but i needed it....lol i dont htink ill be walking strait for a few days...

    but thanks for putting togather that routine...

    time for some grilled chicken breast...

  2. #2
    GeeOweDee's Avatar
    GeeOweDee is offline Associate Member
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    either that our you got visited by billy bob from bad santa

  3. #3
    MilitiaGuy's Avatar
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    what is this training I need to change my old leg routine

  4. #4
    PaRiS2005 is offline Female Member
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    Quote Originally Posted by GeeOweDee
    either that our you got visited by billy bob from bad santa
    lmao!!! I was thinking the same thing!

  5. #5
    punk_bbuilder's Avatar
    punk_bbuilder is offline Senior Member
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    you better get big...or im gonna kick your ass when your back on my turf

  6. #6
    SwoleCat is offline AR Hall of Fame
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    Glad to hear you liked it brutha!

    Remember to STRETCH tomorrow a.m., preferably after some cardio if you can. (stationary or recumbent bike is good) It'll speed the recovery process and eliminate a lot of the soreness you'll experience over the next few days.

    Gettin' up from the shitter is always fun! Just don't fall back in!

    ~SC~

  7. #7
    BIG TEXAN's Avatar
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    HEy Swole... can ya post a link to your leg routine.... I could use a change and a shock for my routine.

  8. #8
    SwoleCat is offline AR Hall of Fame
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    I'll look for it, I believe it's archived in the workout forum.

    If anyone else has the link or copied information, can you please post it?

    Thanks!

    ~SC~

  9. #9
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    Quote Originally Posted by BIG TEXAN
    HEy Swole... can ya post a link to your leg routine.... I could use a change and a shock for my routine.

    i got ya buddy...

    start off with a superset of leg press/leg curls 5 sets of 15...do these at a 3:2 tempo...IE 3 seconds on the descent, 2 seconds on the ascent...

    after that 5 sets of squats with a weight you can do 15 times...but can mentaly push out 20...do these at a 3 seconds down 2 seconds up tempo as well....



    thatll leave you suffering...

  10. #10
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    Quote Originally Posted by TheNatural3456
    i got ya buddy...

    start off with a superset of leg press/leg curls 5 sets of 15...do these at a 3:2 tempo...IE 3 seconds on the descent, 2 seconds on the ascent...

    after that 5 sets of squats with a weight you can do 15 times...but can mentaly push out 20...do these at a 3 seconds down 2 seconds up tempo as well....



    thatll leave you suffering...

    oh i thought it was 5 sets of 15 followed by 5 sets of 20. that should be easier. lol

  11. #11
    chest6's Avatar
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    prolly should ask permission before u post..but ya

  12. #12
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    Quote Originally Posted by SwoleCat
    I'll look for it, I believe it's archived in the workout forum.

    If anyone else has the link or copied information, can you please post it?

    Thanks!

    ~SC~

    swole said to post it chest...

  13. #13
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Iv been doing it the past 3 weeks it doesn’t get any easier

    from the workout forum

    Legs

    start with 4 or 5 sets of leg extensions and curls at high rep:

    the leg extensions/curls are together one set, thus you do a set of extensions lets say then quickly move on to curls, then rest for about 2 minutes...thats one set..

    do this with a weight you can do about 15 reps of , at a "3/2 tempo"...3 seconds down, 2 seconds up.

    this will get your legs ready for the 5 sets of squats from personal experience, at this point you're already cursing SC and the ground he walks on)
    ...newho

    5 sets of squats at a weight you can do 15-20 reps of, also at a 3/2 tempo...SC mentioned that u wanna do a weight that u can physically do 15 of, and mentally get to 20 with...thus the last 5 should be so hard and painful that you'll wanna... (insert some funny exaggeration here)...

    he mentioned a little about proper squat technique among other tidbits I won't try to remember....the main points I remembered were to make sure you're pushing with ur heels, have ur feet slightly more then shoulder width if u like, with toes very slightly pointed outwards...the 3 seconds down will obviously be nice and slow, and the 2 seconds up will be somewhat of an explosion...

    he also mentioned that "ass to the floor" technique is bs and you really only need to go down to a 90 degree angle at the knee pretty much...make sure you feel the force in the hip and not the lower back...if u do, focus the push on the heel of ur foot, as stated above..oh and make sure you dont bend ur back at the top of the rep, keep it nice and straight and squeeze the hell out of ur legs at the top.

    thats pretty much what I remember, it works great, burns like hell, and I'd recommend you bring some sugared/salted water or gatorade etc if u dont already...cause I lose like 5 pounds of water everytime i do this routine, you'll wanna make sure your electrolyte levels dont fall too low, almost passed out...

    neway, thanks SC, fix what you need to...enjoy everyone
    Last edited by S.P.G; 07-28-2005 at 05:22 AM.

  14. #14
    lucabratzi's Avatar
    lucabratzi is offline Anabolic Member
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    i tried this last week, i got done with the curls and extensions, and two sets squats then wanted to puke my brains out so i had to leave

  15. #15
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by chest6
    prolly should ask permission before u post..but ya
    All good, I asked it to be posted!

    Good lookin' out though.

    ~SC~

  16. #16
    Keyser Sozey is offline Anabolic Member
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    3:2 on timing. I will try this. Sometimes I forget the importance of the negative (esp. w legs). i never let the weight crash on me, but I will hold it for an extra sec and a half.
    Thanx

  17. #17
    SwoleCat is offline AR Hall of Fame
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    Remember that these squats are not your classic "HEAVY" ones, where a 3 second lowering would be too much on the lower back. Therefore, the tempo is not really an issue when it comes to hurting that area while doing these squats.

    You can also use a 2/2 tempo to keep things consistent (on the squats themselves)

    ~SC~

  18. #18
    Keyser Sozey is offline Anabolic Member
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    Quote Originally Posted by SwoleCat
    Remember that these squats are not your classic "HEAVY" ones, where a 3 second lowering would be too much on the lower back. Therefore, the tempo is not really an issue when it comes to hurting that area while doing these squats.

    You can also use a 2/2 tempo to keep things consistent (on the squats themselves)

    ~SC~
    Gracias Señor, always good info.

  19. #19
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    Looks good Swole.... thanks guys for posting it. I'm def gonna hit this up soon. You should be able totell when I do Swole..... cause your ears will be ringing with all the cursing I'll be doing.

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