Dufisthenics

Today’s lower body session including something new at the end, 500 steps on one of the two Stairmasters at the gym.  Doing the cardio machine AFTER lower body resistance training definitely cranks up the effectiveness.  Of course when I did it I did not follow the example of the guy in the picture, I kept my hands off the rails which dramatically increases the benefit of the machine.

I’ll never understand why people insist on hanging onto the handles of treadmills either.  If your balance is that poor, go slower and go hands free to work on your coordination. Doing the Stairmaster usually requires me to be looking down at my feet almost the entire time.  With my size 13’s, if I am not careful with my foot placement it results in smashed toes as the stair treads spin into place.

Today’s Workout

5 minutes cardio/stretching

Plate loaded hack squat – 135lbs x 10, 185lbs x 8, 225lbs x 5

Seated leg extension – 115lbs x 10, 130lbs x 10, 145lbs x 8

Seated leg curl – 115lbs x 10, 130lbs x 10, 145lbs x 4

Standing calf raise – 205lbs x 10, 250lbs x 10, 295lbs x 8

Stairmaster – 500 steps (difficulty level 5-7)