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    Airborne42's Avatar
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    Get a mini band and double wrap it around your knees while you squat. It will pull in and you will have to work actively to 'spread the floor' to keep them out.

    http://youtu.be/mUSYMQBM-k0

    Gives you the idea. The abduct/adduct machine will generally not fix this. It is usually not strength oriented so much as a motor pattern that develops.
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    Quote Originally Posted by thyrod View Post
    I've noticed that wen I'm pushing up my knees fall inwards. Def have to work on that, and yes I'll start throwing in the vag machines to my leg work.


    If you knees are turning inward it is because your quads are stronger then hamstrings!! Work rear chain~ Stiff legs, hypers, reserve hypers, glute ham raises, single leg deads!

    this will help!!



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  4. Registered User
    thyrod's Avatar
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    Quote Originally Posted by power205 View Post

    If you knees are turning inward it is because your quads are stronger then hamstrings!! Work rear chain~ Stiff legs, hypers, reserve hypers, glute ham raises, single leg deads!

    this will help!!

    JMarshall, NSCA-CPT,CSCS,DVRT
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    Thanks Jon ill throw in one leg deadlifts. Just got to figure out wen since I deadlift 2 a week. I def have stronger quads then hamis so ill have to adjust my leg day to favor hamies.

    And sin, I'll keep my eyes out for one of them and give it a shot.
  5. Registered User
    thyrod's Avatar
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    Back
    Lat pull downs
    130x12
    160x6
    180x8
    200x5
    220x3
    250x2
    Deadlifts
    135x12
    225x8
    315x4
    375x2
    405 failed ""
    405 failed (my hands kept slipping, can't wait for my chalk to get in. I was sweating like crazy today)
    405x3 (straps)
    425x1 (straps)
    315x8
    225x8
    Close grip BB row
    45x12
    90x10
    135x8
    180x6
    Db rows
    100x6
    120x6
    150x4
    Close grip cable pulls seated
    130x12
    160x12
  6. Registered User
    thyrod's Avatar
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    Did shoulders today.

    I'm gonna start posting up macro.

    Keep people entertained.
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  7. Registered User
    thyrod's Avatar
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    Did legs
    135x6
    185x8
    225x5
    255x3
    275x3
    Sumo dl
    135x5
    225x8
    315x4
    405x1
    315x6
    Straight leg
    135x8
    185x6
    225x4
    275x2
    Leg sledge.
    2 45x12
    3 45x8
    4 45x8
    5 45x6
    Each side.
  8. Registered User
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    Chest
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    295x1
    275x2
    225x7
    Wide grip bb
    185x6
    145x10
    Db incline
    75x5
    90x4
    100x2
    55x8
    Cable flys
    50x12
    65x10
    75x10
  9. Registered User
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    Back
    Bent over bb row
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    135x12
    185x6
    205x4
    Deadlifts
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    225x8
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    315x4
    315x3
    315x4
    315x5
    Lat pull downs
    130x6
    160x6
    180x6
    200x5
    220x4
    250x4
    Close grip lag pull downs
    130x8
    160x8
    120x12
    Did 2 machines today don't know the name but for once I went for reps with em, 12 slow and steady 3 sets each machine. Gonna start doing more machines.
    I've noticed that my back is starting to tone out alot more even though I've been hitting 3k cals a day which I normally never do.
  10. Registered User
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    Squat
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    275x3
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    Straight leg dl
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    315x1 (new pr)
    Hami machine
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