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hey guys, sorry i havent been on to post in a couple days, heres how the weekend went...
Friday:
Calves: Barefoot
Smith machine standing calf raises...4 sets, 2 plates to failure, 3 plates to failure, 3 plates and a 10 to failure, rep range of 4 to 8
*Walked on tip toes in between every set, also while changing plates etc..... looked funny but destroys ur calves
Calve Raises on leg press...4 sets to failure with light weight only 25's, for sets of 30 to 35, rest pause for 3 seconds, then again to failure, rest pause again for 3 seconds, then again to failure.
*Stretched and flexed calves between every set as well as walking on toes...
Standing calve raises with 40 lb dbs...3 sets..... 1 set = 10 reps toes facing forward, 10 reps toes face outward, 10 reps toes facing inward.....
superset with my variation of a donkey calve raises...stand on back of incline bench on edge, lean forward onto bench and support chest..... body weight , 3 sets 100, 100, 110 reps
My calves are tiny but were worked to theyre absolute max, i got a huge pump and felt pretty good, and i never feel good when doing calves...
I was also able to get thru an entire ab circut for 3 sets after which i can never sum up the energy or will for.........
Saturday.....
Forearms, light tris, cardio
I dont usually do forearms as mine are already pretty large and take up most of my arm lol but id like to try to thicken my wrists and i felt good.
Forearms:
Behind the back barbell wrist curls 4 sets....135 for 15, 155 for 12, 185 for 5, 135 for 15
superset with single arm db tricep over head extensions 4 sets.....30lb db for 12, 35 lb db for 12, 40lb db for 10, 30 lb db for 15
Single arm reverse wrist cable curls...light weight, 15 to 35 lbs.....4 sets...10 to 20 reps
superset with single arm cable wrist curls, same weight as above.....heavy on last set
I had an enormous forearm pump as i normally always do when ever i do decide to work them, energy was good, felt great......
30 mins cardio outside on turf field:
jog/run/spring/walk according to comfort....cardio isnt my strongest point so i keep it to a moderate intensity so that im able to finish, this stack is def helping me get my cardio done with out the misery that accompanied it before lol......
I did abs and jogged for 30 mins today..sunday and felt good
Im much more vascular throughout the day and i seem to be leaning out a lot in my arms, my appetite and metabolism is beast mode rapid fire right now and i will start to post my meals through out the day again hopefully tommorrow if i have time.....hope all is well!
Friday:
Calves: Barefoot
Smith machine standing calf raises...4 sets, 2 plates to failure, 3 plates to failure, 3 plates and a 10 to failure, rep range of 4 to 8
*Walked on tip toes in between every set, also while changing plates etc..... looked funny but destroys ur calves
Calve Raises on leg press...4 sets to failure with light weight only 25's, for sets of 30 to 35, rest pause for 3 seconds, then again to failure, rest pause again for 3 seconds, then again to failure.
*Stretched and flexed calves between every set as well as walking on toes...
Standing calve raises with 40 lb dbs...3 sets..... 1 set = 10 reps toes facing forward, 10 reps toes face outward, 10 reps toes facing inward.....
superset with my variation of a donkey calve raises...stand on back of incline bench on edge, lean forward onto bench and support chest..... body weight , 3 sets 100, 100, 110 reps
My calves are tiny but were worked to theyre absolute max, i got a huge pump and felt pretty good, and i never feel good when doing calves...
I was also able to get thru an entire ab circut for 3 sets after which i can never sum up the energy or will for.........
Saturday.....
Forearms, light tris, cardio
I dont usually do forearms as mine are already pretty large and take up most of my arm lol but id like to try to thicken my wrists and i felt good.
Forearms:
Behind the back barbell wrist curls 4 sets....135 for 15, 155 for 12, 185 for 5, 135 for 15
superset with single arm db tricep over head extensions 4 sets.....30lb db for 12, 35 lb db for 12, 40lb db for 10, 30 lb db for 15
Single arm reverse wrist cable curls...light weight, 15 to 35 lbs.....4 sets...10 to 20 reps
superset with single arm cable wrist curls, same weight as above.....heavy on last set
I had an enormous forearm pump as i normally always do when ever i do decide to work them, energy was good, felt great......
30 mins cardio outside on turf field:
jog/run/spring/walk according to comfort....cardio isnt my strongest point so i keep it to a moderate intensity so that im able to finish, this stack is def helping me get my cardio done with out the misery that accompanied it before lol......
I did abs and jogged for 30 mins today..sunday and felt good
Im much more vascular throughout the day and i seem to be leaning out a lot in my arms, my appetite and metabolism is beast mode rapid fire right now and i will start to post my meals through out the day again hopefully tommorrow if i have time.....hope all is well!
