Welcome to my Log

[SaiBoT]

bro check my reply to your post on the broad pyramid concept on HARDCORE group

Just got your pm.

 

[SaiBoT]

Well well I got two critcs about my legs, the good one, my quads are getting huge and ripped, the bad one... in comparison my calves are getting behind... so today I did.

CALF RAISES

1x12 70lbs warm-up
1x12 110lbs rest-pause+11reps rest-pause+10reps

Didn't want to overdo it cuz I know from past experience that it wouldn't meant at least three days without walking.

LEG CURL

1x8 90lbs
1x8 110lbs
1x8 140lbs

That's it, it has been a long time since i've been working on these two, so taking it easy.

 

[ExtraMile]

Well well I got two critcs about my legs, the good one, my quads are getting huge and ripped, the bad one... in comparison my calves are getting behind... so today I did.

CALF RAISES

1x12 70lbs warm-up
1x12 110lbs rest-pause+11reps rest-pause+10reps

Didn't want to overdo it cuz I know from past experience that it wouldn't meant at least three days without walking.

LEG CURL

1x8 90lbs
1x8 110lbs
1x8 140lbs

That's it, it has been a long time since i've been working on these two, so taking it easy.

Calves are horrible to train, I dont think Iv ever been able to take a set of calf raises to complete failure, good luck with them keep my informed of how much rest pauses do for calf mass... maybe Ill try them.

Last time I did rest pauses for calves I over did it and was in agony literally shouting and stuff with my mum tryin to stretch them out 3 days after. I did 1 set of seated machine calf raises using 20 rep max rest paused to 75 reps. 1 set standing calf raise on block 40 rep weight rest paused to 110 reps then with a drop set of BW x failure. Then another set of those standing calf raises on a block using the same weight but I could only get 20 reps so rest paused it to 55 reps, then bw to failure as a drop set... never doing that again.

 

[SaiBoT]

Calves are horrible to train, I dont think Iv ever been able to take a set of calf raises to complete failure, good luck with them keep my informed of how much rest pauses do for calf mass... maybe Ill try them.

Last time I did rest pauses for calves I over did it and was in agony literally shouting and stuff with my mum tryin to stretch them out 3 days after. I did 1 set of seated machine calf raises using 20 rep max rest paused to 75 reps. 1 set standing calf raise on block 40 rep weight rest paused to 110 reps then with a drop set of BW x failure. Then another set of those standing calf raises on a block using the same weight but I could only get 20 reps so rest paused it to 55 reps, then bw to failure as a drop set... never doing that again.

Lol yeah I know the feeling, once I had to call in sick!

 

[ExtraMile]

Ah lol I did it on a thursday, the friday wasnt that bad at school but then the weekend it was like DOMS from hell, if I sat down for more than 10 mins then standing up would sometimes put tears in my eyes it was so painful to stretch them just by standing. Now every so often I do smith machine calf raises on a block 3 or 4 sets 10-12 reps. I need to start doing them more often though especially as I cant do cardio which uses calves like running and jump rope...

 

[SaiBoT]

Ah lol I did it on a thursday, the friday wasnt that bad at school but then the weekend it was like DOMS from hell, if I sat down for more than 10 mins then standing up would sometimes put tears in my eyes it was so painful to stretch them just by standing. Now every so often I do smith machine calf raises on a block 3 or 4 sets 10-12 reps. I need to start doing them more often though especially as I cant do cardio which uses calves like running and jump rope...

On your squat vid, narrow the stance a bit and keep the knees aligned, still it was a good lift with nice depth.

 

[ExtraMile]

On your squat vid, narrow the stance a bit and keep the knees aligned, still it was a good lift with nice depth.

Yeah SL said that too, Ill video on monday I should hit that same weight (198) for 5 reps then and Ill move the feet in a little, thanks. No time to talk on msn tonight btw, maybe tomorrow. Doing the burn out set of BB style squats is really burns my quads! well I guess thats why its called a burn out set lol, but with constant tension it's a killer! You should try rippetoe shrugs too bro! I got 325lbs for 12 reps today!

 

[SaiBoT]

Yeah SL said that too, Ill video on monday I should hit that same weight (198) for 5 reps then and Ill move the feet in a little, thanks. No time to talk on msn tonight btw, maybe tomorrow. Doing the burn out set of BB style squats is really burns my quads! well I guess thats why its called a burn out set lol, but with constant tension it's a killer! You should try rippetoe shrugs too bro! I got 325lbs for 12 reps today!

Right now my traps are growing by just looking at them, sore and pumped all the time. That's why I quit doing the Rip shrugs, gotta work now.

 

[SaiBoT]

TODAY

BENCH PRESS

1x5 135lbs
1x5 165lbs
1x3 195lbs
1x3 215lbs
1x2 225lbs
1x2 225lbs
1x1 230lbs almost nailed a 2nd rep but due to a small technical issue couldn't finish it, maybe next time.
1x4 feet on the bench BB style + 2 feet on the floor PL style.

CHIN UPS

1x20 I'm starting to get good on theseand I feel I still have more inside
1x12 Only 12 forearms and bis were pumped
1x8 after these I needed tro put my forearms in a iced water lol

ONE ARM HAMMER ROWS

1x8 90lbs each arm
1x7 135lbs
1x6 180lbs
1x5 225lbs each arm and had to use straps, also used some body english

SEATED DB PRESS

1x8 50lbs
1x6 55lbs
1x6 65lbs
1x7 65lbs each

CABLE LATERAL RAISES

1x9 3 plates
1x8 4plates
1x8 5plates
1x8 6plates
1x6 6plates + 11reps pressed the same weight up for a burn out set.

Great workout

 

[SaiBoT]

My workout partner failed to come so I just did some arm work

TODAY

A1 BENT OVER TRIS ROPE EXTENSIONS +4PLATES
A2 INCLINED CGBP 135lbs
A3 BENT OVER TRIS ROPE EXTENSIONS +4PLATES

3 trisets

SCOTT CURL

1x10 40lbs
1x8 50lbs
1x6 60lbs
1x6 60lbs
1x8 50lbs
1x10 40lbs

DOUBLE BIS CURL

2x12 40lbs each
1x12+8+6 rest-pause 40lbs each