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Old 01-25-2013, 01:55 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Thursday Evening - Calves

Messing around with the little one in the gym, I was able to generate some nice DOMS in the calves with just bodyweight.

Standing Calves Raises on a step
BWx12, 4 sets each leg (one leg at a time) - pause in stretch, partials on last set

"Seated" Calves Raises - basically squatted down, to hit calves with the legs bent since that hits the soleus more.
BWx3 sets to failure - focusing on pausing in the contraction this time

Donkey Calve Raise - again no resistance, but calves already getting tired, just bending over to get that pre-stretch and pumping out the reps
BWx3 sets to failure - both legs together

Friday AM - Arms - 4 superset combos

DB Hammer Curl
24.5x10, 3 sets
24.5x10, drop set to 12x8

ss w/

Tricep Rope Pressdown
35x12, 3 sets
35x12, drop set to 30x?

Bench Dips - I have a 20 kilo plate, i.e 44 lb + 25 lb, hence the 69 lb total
69x16, 17
69x20 drop set 44x10, drop set BWx7

* First set of dips was immediately following the rope pressdown drop set, so my triceps were already burning, with a little rest, I was actually able to get more reps on the subsequent sets

ss w/

Preacher Curl
45x10, 9, 8, 8

Ring OH Tricep Ext
BWx12, 3 sets

ss w/

Barbell Curl
45x8, 3 sets

Inc OH Barbell Tricep Ext
45x15, 13, 12

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
2 sets to failure

* Arms were pumped nice and huge

* Traps sore from yesterday's trap dropset, but hamstrings are not sore, I need to increase hamstring volume some more and add in a stretch exercise like SLDL or RDL

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-25-2013 at 01:59 PM.
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