I started this, well attempted anyway, last night. I found it to be hella painful. I was not even using any wieght when I got to standing calf raises. I have a question. On the first part of the work out is says Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
Does this mean I am suppose to hold in the up position for 10 seconds??? I am confused. Am I suppose to stay on that damn machine and get between 100 and 300 reps without any rest?
I would like to here from someone that has done this routine. Thanks