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Phaded
Guest
why do you do so many different workouts for the calves..
My New Journal
- Thread starter BlondBomber
- Start date
BlondBomber
New member
Well, calves are probably my weakest bodypart. So I examined how I was training them in comparison to my arms (one of my best bodyparts), since arms and calves are suppossed to be in proportion, and found that I was giving much lower volume to my calves. I only do two working sets for each exercise, so I am only performing 6 working sets, but hitting my calves from every angle.
BlondBomber
New member
AM: treadmill.30min.4mph.3%
PM: Chest/Biceps
1. low-incline DB press
30x10
50x10
70x6
90x6
Fuck yes! I am hitting the 90's at my lower bw now! These felt good!
2. DB bench press
80x6
90x6
3. weighted dips
bw+45x6
bw+45x6
Being less of fat ass makes these fun for once!
4. flat DB flyes
35x8
45x8
5. Olympic BB curls
45x10
65x6
95x6
6. alternate incline curls
30x8
40x6
7. alternate hammer curls
25x8
30x8
An excellent workout. Feeling much stronger since I have cut down on the cardio and upped my carb intake. I had to train after only one meal, but had a good amount of energy. I am thinking about trying to train earlier in the day. I know some BBers do this to be able to eat more post-workout meals, so I shall see.
Cardio.
1: 5 eggs, 5 p tb, 1 c rice, 4 c coffe, multi, fish oil
Trained.
2: 1.5 scp protein powder, 24 oz Gatorade
3: 4 small potatoes sautted in olive oil w/olive oil spread, chicken breast
4: 2 rolls spicy tuna sushi
5: 1 c rice, chicken breast
PM: Chest/Biceps
1. low-incline DB press
30x10
50x10
70x6
90x6
Fuck yes! I am hitting the 90's at my lower bw now! These felt good!
2. DB bench press
80x6
90x6
3. weighted dips
bw+45x6
bw+45x6
Being less of fat ass makes these fun for once!
4. flat DB flyes
35x8
45x8
5. Olympic BB curls
45x10
65x6
95x6
6. alternate incline curls
30x8
40x6
7. alternate hammer curls
25x8
30x8
An excellent workout. Feeling much stronger since I have cut down on the cardio and upped my carb intake. I had to train after only one meal, but had a good amount of energy. I am thinking about trying to train earlier in the day. I know some BBers do this to be able to eat more post-workout meals, so I shall see.
Cardio.
1: 5 eggs, 5 p tb, 1 c rice, 4 c coffe, multi, fish oil
Trained.
2: 1.5 scp protein powder, 24 oz Gatorade
3: 4 small potatoes sautted in olive oil w/olive oil spread, chicken breast
4: 2 rolls spicy tuna sushi
5: 1 c rice, chicken breast
BlondBomber
New member
Thighs
1. front squats
45x10
95x10
135x5
185x5
225x5 (belt)
275x3 (belt/wraps)
I have not gotten down the right form for front squats. My legs are strong enough to front squat 275 five times, I just lose grip/balance on the set with 275. Hell, the bar almost feel out of my hands.
2. leg press
540x8
630x8
3. hack squats
180x8
230x8
4. leg ext.
140x8
160x8
5. pullthroughs
12px8
15px8
15px8
6. lying leg curls
150x8
170x8
Workout was frustrating, especially with my poor front squat performance. I need to stop dipping as much as I have, I feel too dehydrated. I think that I am going to try and hit 225x2x8 next week to get my form down.
1: 5 eggs, 5 p tb, 3 p whole wheat bread w/olive spread, multi, fish oil
2: chicken breast, 2 c raw whole wheat pasta w/olive oil spread-light parmesan cheese, 4 c coffee, dip
Trained.
3: 24 oz Gatorade, 1.5 scp pp
4: plate o'potatoes sautteed in 3 Tbsp olive oil, 1/2 lb shrimp
5: 2 c cooked rice, can of tuna, 4 Tbsp CarbControl PB mixed w/Splenda, diet Dr. Pepper Super Big Gulp
6: 2 c cooked rice, can of tuna
1. front squats
45x10
95x10
135x5
185x5
225x5 (belt)
275x3 (belt/wraps)
I have not gotten down the right form for front squats. My legs are strong enough to front squat 275 five times, I just lose grip/balance on the set with 275. Hell, the bar almost feel out of my hands.
2. leg press
540x8
630x8
3. hack squats
180x8
230x8
4. leg ext.
140x8
160x8
5. pullthroughs
12px8
15px8
15px8
6. lying leg curls
150x8
170x8
Workout was frustrating, especially with my poor front squat performance. I need to stop dipping as much as I have, I feel too dehydrated. I think that I am going to try and hit 225x2x8 next week to get my form down.
1: 5 eggs, 5 p tb, 3 p whole wheat bread w/olive spread, multi, fish oil
2: chicken breast, 2 c raw whole wheat pasta w/olive oil spread-light parmesan cheese, 4 c coffee, dip
Trained.
3: 24 oz Gatorade, 1.5 scp pp
4: plate o'potatoes sautteed in 3 Tbsp olive oil, 1/2 lb shrimp
5: 2 c cooked rice, can of tuna, 4 Tbsp CarbControl PB mixed w/Splenda, diet Dr. Pepper Super Big Gulp
6: 2 c cooked rice, can of tuna
Last edited:
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Phaded
Guest
what would you say your daily diet costs you
BlondBomber
New member
Phaded said:
Depends. There are days where I spend just $20 eating out, like Mondays and Wednesday when I have school. It's even higher if I go eat somewhere like PF Chang's for lunch.
Eating strictly at home, like today, it's hard to say. I don't buy my food, but if I had to guess probably $10.
If I don't luxury products like CarbControl PB, shrimp and especially Splenda (most costly thing I consume), my food budget would be lower. Butcher chicken breast and very lean meat also inflates my costs.
BlondBomber
New member
Delts/Triceps
1. standing behind-neck press
45x10
45x10
95x8
115x8
135x6
Great pump on last set!
2. seated lateral raises
20x8
25x8
3. reverse pec-deck
180x8
190x8
Experimenting with doing these on the flat-pad pec deck. Hard to perform, but really isolating to the rear delts.
4. Hammer behind-neck press
140x8
140x8
Delts felt great!
5. rope pushdowns (warm-up)
5x10
5x10
6. V-bar pushdowns
30x8
432.5x8
7. incline straight-bar ext.
75x8
95x8
8. one-arm pushdowns
10x8
15x8
9. treadmill.4mpn.3%.30min.
1: 2 c cooked oatmeal, 5 eggs, 5 p tb, multi, fish oil, coffee
2: 2 c cooked rice, chicken breast
Trained.
3: 1.5 scp pp, 20 oz Gatorade
4: 3 potatoes sautteed in 4 Tbsp olive oil, chicken breast
5: In&Out Double-Double animal style, fries, diet coke
6: draft Heinken, snacking on nacho dish-fries w/ranch dressing
7: can tuna, 2 c cooked rice
Meal 5&6 where only like an hour apart, and obviously my cheat meal for the week. Delts are already a little sore, really good workout. Quads and biceps are sore today, especially quads. Took my lunch prepared today, starting a trend. By taking my meal to school, I will save a lot of money ($100's a month!) and I will always know that I can eat on time and exactly what I need to be eating.
1. standing behind-neck press
45x10
45x10
95x8
115x8
135x6
Great pump on last set!
2. seated lateral raises
20x8
25x8
3. reverse pec-deck
180x8
190x8
Experimenting with doing these on the flat-pad pec deck. Hard to perform, but really isolating to the rear delts.
4. Hammer behind-neck press
140x8
140x8
Delts felt great!
5. rope pushdowns (warm-up)
5x10
5x10
6. V-bar pushdowns
30x8
432.5x8
7. incline straight-bar ext.
75x8
95x8
8. one-arm pushdowns
10x8
15x8
9. treadmill.4mpn.3%.30min.
1: 2 c cooked oatmeal, 5 eggs, 5 p tb, multi, fish oil, coffee
2: 2 c cooked rice, chicken breast
Trained.
3: 1.5 scp pp, 20 oz Gatorade
4: 3 potatoes sautteed in 4 Tbsp olive oil, chicken breast
5: In&Out Double-Double animal style, fries, diet coke
6: draft Heinken, snacking on nacho dish-fries w/ranch dressing
7: can tuna, 2 c cooked rice
Meal 5&6 where only like an hour apart, and obviously my cheat meal for the week. Delts are already a little sore, really good workout. Quads and biceps are sore today, especially quads. Took my lunch prepared today, starting a trend. By taking my meal to school, I will save a lot of money ($100's a month!) and I will always know that I can eat on time and exactly what I need to be eating.
BlondBomber
New member
AM: treadmill.30min.4mph.3%
PM: Back/Calves
1. pull-ups w/straps
bwx8
bwx8
bwx6
My goal is to get 3 sets of 10 w/bw, and then add weight and shoot for 6 rep sets, and so on.
2. touch&go snatch-grip deadlifts w/straps
225x5
315x5
405x5
425x5
Man, did these kick my ass! I felt all nausead like after squatting.
3. BB rows
185x6
205x6
Tired!
4. DB rows
80x8
100x8
Great pump/contraction!
5. cable rows
120x8
140x8
6. seated HS shrugs
90x8
180x8
7. standing calf raise machine
160x12
200x12
220x12
8. seated calf raises
50x15
100x15
9. donkey calf raise machine
200x15
220x15
I am now using a narrow stance when doing calf raises, lowering the weight a little, and getting some great pumps.
My nutrition can now be found on my page in the diet section.
PM: Back/Calves
1. pull-ups w/straps
bwx8
bwx8
bwx6
My goal is to get 3 sets of 10 w/bw, and then add weight and shoot for 6 rep sets, and so on.
2. touch&go snatch-grip deadlifts w/straps
225x5
315x5
405x5
425x5
Man, did these kick my ass! I felt all nausead like after squatting.
3. BB rows
185x6
205x6
Tired!
4. DB rows
80x8
100x8
Great pump/contraction!
5. cable rows
120x8
140x8
6. seated HS shrugs
90x8
180x8
7. standing calf raise machine
160x12
200x12
220x12
8. seated calf raises
50x15
100x15
9. donkey calf raise machine
200x15
220x15
I am now using a narrow stance when doing calf raises, lowering the weight a little, and getting some great pumps.
My nutrition can now be found on my page in the diet section.
P
Phaded
Guest
hs shrugs ?
BlondBomber
New member
Hammer Strength
