Quote:
Originally Posted by Jeffm
2/1/12 Stationary Bike 35 mins rode 7.2 miles, Burned 331 Calories, Max Hr 149, Avg HR 125, IN Zone 141 - 155 4ms38s, Damn Snooze button got me this morning kept hitting it till i realized i need to be at the gym, Good Day on the bike today hammys are kinda sore so spent extra time stretching them out before and after.
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Great Job!
I need to do more strtching also!
Day 3 – Plyos
Rest 15 seconds between sets (do not superset):
5 x 20 pop squats
5 x 15 wide high jumps
5 x 15 narrow high jumps
5 x 15 frog jumps
5 x 15 switch lunge (each leg)
5 x 30 sumo stomps
5 x 60 second low squat holds putting all the weight on heels
5 x 30 calf poppers
Cardio:
The Stairmaster is all about the effort you put into the session. Drive yourself hard and move those legs as fast as possible. Also, put all your weight on your heels and push through the movement with your heels. Doing the Stairmaster using your toes will result in over growth in quad size.
Stairmaster – Do 6 times
Level 3 for 1 minute frontward
Level 5 for 1 minute frontward
Level 10 for 3 minutes backwards
Get off Stairmaster and do 30 seconds of alien squats
Level 3 for 1 minute frontward
Level 10 for 2 minutes backwards
Get of Stairmaster and do 30 seconds of wide high jumps
Got it all done before work, so its just go home a REELAAAXXX!!!!!!
