| Cell contents = Weight in Pounds x Reps. | |||
| Lift: Safety Squat | |||
| Sets 1 to 3 | 160x12 | 160x12 | 160x12 |
| Sets 4 to 6 | 160x12 | 160x12 | 160x12 |
| Sets 7 to 9 | 160x11 | 160x10 | N/A |
| Lift: Leg Extensions | |||
| Sets 1 to 3 | 70x12 | 70x12 | 80x10 |
| Sets 4 to 6 | 80x11 | 80x12 | 80x10 |
| Lift: Calf Raise | |||
| Sets 1 to 3 | 180x12 | 180x12 | 180x10 |
| Sets 4 to 6 | 180x8 | 180x8 | N/A |
Once again, I think this counts as both resistance and aerobic. I get my pulse to peak at 160 while squatting, and probably keep it over the 130 bpm for at least fifteen to twenty minutes during the workout.
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