Friday, March 31, 2006

SE/RE Squat

LifeFitness Treadmill, 1.0 incline, 7.0 MPH run speed/3.8 MPH walk speed: 5 intervals of 2 minutes running and 4 minutes walking.

Squats: 145x5, 165x5, 185x5x5.

Nautilus Nitro Leg Adduction: 60x10, 70x10, 80x10
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x10

Superset: Band GHR: 4 sets of 7
Incline Situps: Failure at 16, 13, 10, 8 reps

18” Lateral Step Up (LBS x reps per leg): 10x10, 15x10, 20x8.
Short pogo jumps (weight x reps): 10x20, 15x17, 20x14.


Jon said...

I've recently started hip abductors & hip adductors. I notice that you use the same weight for both. Is that typical? I use significantly more for adductors. Is that an indication of a weakness?

Alberto Caraballo said...

I have to test them out, but I started working them out on the same suspicion. The adduction part (legs outward) is easier at the same weight but I haven't pushed the reps to determine a max. Next time I will.

Jon said...

I'll have to re-read those darn machines. The one I find easier is pulling the legs together.