back to basics

[jono]

Sounds like your gonna be sore for next couple of days especially since you have'nt trained calves in ages. Nice work

yeah they are sore right now infact.

[jono]

I always do both seated and standing calf raises on leg day, just a pity that the seated machine does not go up very high in weight. Good calf muscles make your legs look so much better imo.

keep hitting them

there is no way i could do calfs on leg day. no way. after training just quads i want ot puke my guts out, and i still train hams. the seated calf machine goes up high at my gym, it has 2 pins for plates, not 1. my calfs have always been a strong point for me, even before i trained at all i got comments.

[deegee]

haha I just have a leg day, do everything in the one session, its great but a tough day, legs hae been lagging recently but starting to come up now still need work though

[Growth]

haha I just have a leg day, do everything in the one session, its great but a tough day, legs hae been lagging recently but starting to come up now still need work though

dito, my calfs are incorperated in my one and only leg day. Although i have seen quite a few workout regimes where calfs are absolutely murdered on there own day, usually with excellent results.

Dont forget to develop your weak points as well as your strong ones :grin:

Good effort mate.

[jono]

haha I just have a leg day, do everything in the one session, its great but a tough day, legs hae been lagging recently but starting to come up now still need work though

you'll never find me doing that

[jono]

haha I just have a leg day, do everything in the one session, its great but a tough day, legs hae been lagging recently but starting to come up now still need work though

dito, my calfs are incorperated in my one and only leg day. Although i have seen quite a few workout regimes where calfs are absolutely murdered on there own day, usually with excellent results.

Dont forget to develop your weak points as well as your strong ones :grin:

Good effort mate.

i think calfs by themselves is best. this way you can have an intense calf workout instead of a couple of crappy sets at then end of leg day.

[jono]

thursday

BACK

deadlifts

60*8

80*6

100*6

120*3

100*3

weighted chins

2.5*4

3.75*3

bw*3

bb rows

40*10

50*8

60*6

70*6

80*3

cable rows

56*8

70*6

75*4

75*4

db rows

30*8

40*5

40*6

everything went up except deadlifts. i really didnt push deads that hard this week, low back was feeling it. (muscle wise) and didnt want to risk saftey.

[Growth]

BB rows look strong mate.

[carma]

I'm with Jono on this one, there is no way i could do calves on leg day. I can barely walk afterwards. Plus it would end up taking me too lng to train my whole legs.

Nice back workout by the way!

[jono]

BB rows look strong mate.

yeah they were real godo today

[jono]

I'm with Jono on this one, there is no way i could do calves on leg day. I can barely walk afterwards. Plus it would end up taking me too lng to train my whole legs.

Nice back workout by the way!

yeah calf workout for me took like 45mins. leg day is around 1 hr.. so thats way too long.

thx carma

[deegee]

Guess it all depends on what works for you, 45 mins on calves would be waaay too much for me, if what you do works, keep doing it until you dont get results anymore. Then look at a change.

Keep up the hard work with the back those weights look good

[jono]

Guess it all depends on what works for you, 45 mins on calves would be waaay too much for me, if what you do works, keep doing it until you dont get results anymore. Then look at a change.

Keep up the hard work with the back those weights look good

couple of sets does nothing for me.

[deegee]

couple of sets does nothing for me

Then you will have to do more sets. I do not advocate a couple of sets for any excercise though. At least a coule of warm up sets, followed by your work sets and then maybe a drop set or two.

[jono]

couple of sets does nothing for me

Then you will have to do more sets. I do not advocate a couple of sets for any excercise though. At least a coule of warm up sets, followed by your work sets and then maybe a drop set or two.

my point was i couldnt train calfs with anything because i need to spend some time on them. and if i trained calfs after something else i would not have the energy to train them 100% if you look at my calf training i do mroe than a couple of sets.

[deegee]

yeah I see that, just had another look through, keep working at what works for you.

[Growth]

I think that if your calves are a weak point then its a good idead to work them on their own specific day. If your genetically gifted in the calve department then a couple of sets is probabley enough.

[Marcus]

One working set does it for me!!

Try this:

As many warm up sets as you need. For you working set you are aiming for 12 reps.

Explosive positive, very slow negative, hold your calves in a deep stretch at the bottom for 15 true seconds. Try for 12 reps.

Its absolutely excrutiating after about 6reps but my calves are growing.

DC Style!!

[jono]

yeah I see that, just had another look through, keep working at what works for you.

will do

[jono]

I think that if your calves are a weak point then its a good idead to work them on their own specific day. If your genetically gifted in the calve department then a couple of sets is probabley enough.

well i train each muscle group as hard as i can no matter if its gifted or not

[jono]

One working set does it for me!!

Try this:

As many warm up sets as you need. For you working set you are aiming for 12 reps.

Explosive positive, very slow negative, hold your calves in a deep stretch at the bottom for 15 true seconds. Try for 12 reps.

Its absolutely excrutiating after about 6reps but my calves are growing.

DC Style!!

in between each set i do some painfull stretching... i only train calfs once a week, in DC you dont just train em once a week. maybe one day i will try DC..

[jono]

friday

DELTS

military press

30*10

30*10

50*6

60*2

50*6

55*3

db laterals

6*8

10*6

12*6

15*3,12*2

15*3,12*2

laterals machine

30*8

45*6

47.5*4

47.5*4

bent over laterals

6*6

7*6

8*6

9*6

9*6

rear delts machine

28*10

35*8

42*6

49*4

TRIS

cg bench

40*8

50*8

60*6

72.5*4

72.5*4

skullcrushers

18*10

28*6

30.5*4

30.5*3

pushdowns

35*12

45*8

55*6

60*4

60*4

another good workout.. numbers still climbing.. cg bench was EASY.. also some big improvement on lateral work...

one anoying thing today .. come out of the gym and i have a parking ticket!!! :evil: :evil: :evil: and i was only overdue 20min!!!!!!!!

[Marcus]

Nice pressing man.. Your weight must be going up yeah?

With DC you would train calves once on the first week & twice on the second.

[jono]

Nice pressing man.. Your weight must be going up yeah?

With DC you would train calves once on the first week & twice on the second.

yeah weight is 84kg.

ah ok.

[jono]

monday

QUADS

light warmup leg ext/leg curls

squats

60*8

60*6

80*6

110*4

110*4

legpress

3pps*6

4pps*6

6pps*6

6pps*4

hacksquats

2pps*6

3pps*6

4pps*6

4.5pps*6

HAMS

sldl

60*6

80*6

100*4

legcurls

40*8

50*6

52.5*4

well my squat was awesome, i seem to be able to add 2.5kg to the bar each week with no worries ! :grin: i had such a grin after those squats. legpress is giving me trouble, i find it very hard to make progress on legpress. hacksquats .. well 4.5pps*6 !! after that the grin got even wider :grin:

ham work was solid too. very sweet workout to start the week.