TweetWhat were the elliptical intervals? Couple mins on, a minute off, or is low intensity then ramped up for a minute or two?


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Originally Posted by Pushtoday

What were the elliptical intervals? Couple mins on, a minute off, or is low intensity then ramped up for a minute or two?


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i put it on the option on the machine. it changed the angle and difficulty level every minute or so. if i do them on a step mill i just crank up the speed for one minute but this time i let that machine do it for me

Tweetyesterday

legs/cardio

stationary bike warmup
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 60x10 70x10 80x10 90x10 100x10 120x40 (did these in cluster sets until i hit 40. so when form was lost i took 15 sec and then went again etc...)
banded (ob) stiff leg deads x8 95x9 145x8 195x8/3
adductors 190x15/4
35 min step mill

done for the day. smoked the hams today and then tossed on some steps to finish them off. the cluster set on the leg curls was pretty brutal. by the end i was only getting 3 or 4 reps. i also adjusted the pad down lower on my legs to change the angle a bit and hit them different. so all in all a good day in the books with no real issues to speak of.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb