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  #1  
Old 01-19-2004, 08:30 PM
MMouse MMouse is offline
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I am starting this journal to track my progress this year. My focus right now is on legs, especially calves, as they are by far lacking behind everything else. I plan on overloading my calves to the max to force growth and strength into them. Any comments/thoughts are welcome. As today is an offday, tomorrow will be my first workout entry.
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  #2  
Old 01-19-2004, 08:53 PM
ThePunisher ThePunisher is offline
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Default Re: (((((((((( MMouse\'s Journal Comments Welcome ))))))))))

Good luck with the calves, mine are my worst part too!
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  #3  
Old 01-19-2004, 09:16 PM
q22weasel q22weasel is offline
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do you have any specific weight goals? (bulk or cut?) good luck!
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24 yrs old
5'6

arms:16.5 (up .5)
forearms:12 (up 0)
calves:15 (up .5)
legs:25 (up 1)
waist:33 (up 1)
lifts: bench:290x2-squat:350x1-dead:355x1

HYPERplasia Challenge:
starting: 158lbs @ 11.8% pe:3, si:8, ab:10, th:14, ca:6, bi:3, tr:8, ma:7, ss:10
week 1: 160lbs @ 12.4% pe:4, si:10, ab:11, th:14, ca:7, bi:2, tr:9, ma:8, ss:9
week 2: 161lbs @ 12.4% pe:6, si:10, ab:11, th:14, ca:6, bi:2, tr:9, ma:8, ss:8
week 3: 163lbs @ 12.6% pe:8, si:10, ab:11, th:13, ca:6, bi:3, tr:9, ma:8, ss:8
week 4: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 5: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:9, ss:8
week 6: 166lbs @ 13.0% pe:8, si:11, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 7: 168lbs @ 13.2% pe:8, si:11, ab:12, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 8: 169lbs @ 13.1% pe:8, si:12, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 9: 170lbs @ 13.3% pe:8, si:12, ab:11, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week10: 171lbs @ 13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week11: 172lbs @ 13.3% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week12:174lbs @13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:10, ma:9, ss:10
  #4  
Old 01-19-2004, 09:27 PM
Syddles Syddles is offline
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Good luck MMouse! I'll be watching you! [img]/forum/images/graemlins/smile.gif[/img]
  #5  
Old 01-19-2004, 11:22 PM
MMouse MMouse is offline
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This will be a bulk to start. There are a few months of winter left, and I feel a bulk would be best to help me achieve my main goal of packing on some muscle mass. I would like to hit 180+ this year, with a bodyfat% between 10-20%.Right now I am 165, with a bodyfat% between 20-30% ( will be taking a new measurement shortly ) I will admit that I am not experienced enough to know how realistic that goal is, but I am going to try my best for it.
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  #6  
Old 01-20-2004, 11:10 PM
MMouse MMouse is offline
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My first workout entry. Tonight was the first time I have gone into a workout without a gameplan. I wanted to leave it open, and do a little experimentation. Here's what I did:

Warmup Skipping for 5 mins , I figured this would be a great warmup for the calves.

Squats 4 sets pyramiding weight 12,10,8,6 reps.

2 sets 12 slow rep sissy squats

Dealift 4 sets 12, I feel that my hamstrings are also a lacking bodypart, these sets were lighter, but I concentrated on the negative, doing it extremely slow.

Seated calf raises, 4 sets 12, once completed, I stripped the weight and did an extra 2 sets of 8, with a lighter weight and held the contraction at the top of the rep for about 5-6 seconds. My calves were burning by this point.

Standing calf raises 4 sets 12, after each set, I leaned into a wall and pumped out fast bodyweight calf raises to get an extra pump.

reverse calf raises 3 sets 12

By this point, my skinny little calves felt ready to explode.
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  #7  
Old 01-22-2004, 03:27 PM
MMouse MMouse is offline
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I am going to move my workouts to the morning. Evenings are becoming too hectic. Anyway, here's last night.

Pullups, 1 set 10 with chair for warmup.
4 more sets to failure ( was in the 5-6 range )

bent over barbell row 4 sets 8

Tbar row 4 sets 12

Barbell Curl 4 sets 12

Barbell concentration curl 4 sets 10

Paml down curl 4 sets 8 supersetted with behind back wrist curl 4 sets 10
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  #8  
Old 01-22-2004, 03:32 PM
Tuf Tuf is offline
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Here is a suggestion for your calves:
[ QUOTE ]
Training Split Strategies

As you know, the calves can be broken up into several regions. The postural calves, the side calves, and the frontal calves. People also break them up further than this, and will actually organize their split accordingly.
Here is an example of how I might set up a schedule for you, in a prioritized program:

Monday: all posteral muscles except the soleus and side calf muscles

Wednesday: earliest and thursday latest: soleus and frontal calf muscles

Saturday earliest and Sunday latest : begin again

or

Monday: posteral muscles, aside from the soleus superseted with frontal calf work for a maximum pump - I.e.
standing calf raises supersetted with seated frontal plate raises.

Wednesday earliest and Thursday latest: soleus and side calf muscles

Saturday earliest and Sunday latest : begin again

or you could do it all in one workout like so:

Monday: 4 sets for the postural calf muscles except soleus, 2 sets focused on the side calf muscles( as they will be pre-fatigued, 4 sets for the frontal calf muscles, and 4 sets for the soleus. Vary reps accordingly etc. this is just a sample, not a guide

Saturday: begin again

or the following

Monday: all postural and side calf muscles, you might try supersetting the soleus with the gastrocnemius. Seated calf raises supersetted with standing calf raises. This one is brutal. I was talking to the highly esteemed Animal the other day and he did a workout similar to this. Believe me, you have to be a maniac to endure these types of combinations!

Wednesday earliest and Thursday latest: frontal calf work

Saturday earliest and Sunday latest : begin again

[/ QUOTE ]
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  #9  
Old 01-22-2004, 05:59 PM
MMouse MMouse is offline
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Thanks Tuf!
I've been reading up on calves these past couple of days. Thanks for the info.
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The tragedy of life is what dies inside a man while he lives.
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Discipline is the bridge between goals and accomplishment.
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  #10  
Old 01-24-2004, 03:08 PM
MMouse MMouse is offline
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Chest,shoulders, tri's

warmup 20 pushups

flat bench press, 4 sets pyramiding weight, 10,8,6,4 reps
incline bench same as flat
pullovers 4 sets 12 very light and very slow

miltary press 4 sets pyramiding weight same as bench
upright rows, 4 sets 12

triceps 4 sets dips to failure

Tomorrow off, some time to reevaluate things .
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The tragedy of life is what dies inside a man while he lives.
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Discipline is the bridge between goals and accomplishment.
- Jim Rohn

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