My hardcore way to Popeye forearms and insane calves!! - ABCbodybuilding

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  #1  
Old 07-12-2008, 07:48 AM
Albertog Albertog is offline
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Default My hardcore way to Popeye forearms and insane calves!!

Hi everyone!
Welcome onboard!
So the title tells it all, and i'm gonna try some hardcore stuff (at least for me) te get my goals, i'll use a bunch of imagination to make these muscles considerate suicide. I like how huge forearms and calves look. My calves are fine but I still want more. I've working up my forearms cause I hated them, they were just too small, now they're a bit descent but i don't want descent, i want huge!!
Goals: 1. Huge Forarms 2. Huge calves 3.Overall mass/strenght 4.Cardio/flexibility

Vacations started today and it's the perfect day to begin the journal. I just hope it helps me remain constant on this. Comments, suggestions, advice is welcome.

I'll be measuring forearms and calves to track gains, this is them today:
Forearms - 12.5 Calves - 17

The first workout: Kamikaze!
I worked my forearms first thing hardcore and after that i worked out bi's and back, that way the grip of back workout would hit my forearms again!

Deadlifts:
60x10-100x6-80x8-60x12

Reverse curls (EZ) w/part. reps:
50x9-50x7-40x6-40x5

DB Hammer preacher (it's the weight of both DBs together):
40x6drop30x6-30x8drop20x8-30x8drop20x8-30x8drop20x8

3 sets of DB wrist curls superset with rev wrist curl + static hold (it's phase 2 of 8 week for bigger forearms...it burned like hell!)

After this i was so tired but i pulled out some energy to finish the job...

4 sets wide grip pulldowns (6-8reps)- 100pounds

4 sets rev grip pulldouns (6-8reps)- 100pounds

8 sets EZ curls widegrip (6 reps, 2 of them cheat)-30pounds

4 sets machine rows (bout 6 reps) + holding it till it slipped away from my fingers: 100 pounds

I liked this workout, hopefully i give some more hardcore stuff to my forearms, ideas welcome, i surely gonna enjoy the ride!

Regards!
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  #2  
Old 07-13-2008, 04:00 AM
Albertog Albertog is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

Hey there!

Today was chest tri's shoulders and traps.

4 Sets Bench press superset db fly's: 60x10 - 25x6

3 SuperSets of the same with incline and decline bench.

4 sets twisting DB press: 25x6

4 sets V Bar pushdowns: 60x4drop50x4drop40x8

4 sets overhead DB extensions: 25x6

4 sets 'L' lat raise: 25x10

4 sets behind head press superset with DB shrugs: 50x6-40x12

6 sets diamond pushups- bodyweightx10

I hope for some soreness tomorrow.

Regards!
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  #3  
Old 07-13-2008, 07:49 AM
spider-man spider-man is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

goodness gracious volume guy huh?!? good luck bro
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  #4  
Old 07-13-2008, 07:29 PM
Albertog Albertog is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

Thanks man, i'm on vacation from school and i only work half time, vacations only last around 3 weeks so i'm gonna squeeze them as much as I can, i can sleep about 9 hours a day. Advice, comments and suggestions welcome!
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  #5  
Old 07-13-2008, 08:17 PM
spider-man spider-man is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

don't go light weights on forearms. Go super super super super heavy.

so my fav exercise, and i think the best, is behind the back wrist curls. Don't be super worried about ROM just hold on to that weight as long as you can and do as many wrist curls as possible!!! DON"T LET GO AFTER FAILURE, hold onto it until you can't anymore..
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  #6  
Old 07-14-2008, 04:24 AM
Albertog Albertog is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

Great, thanks for the advice.

So, today nice cardio, i played some soccer and some basketball. I realized i need some serious cardio workout...

Greetings!
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  #7  
Old 07-14-2008, 04:25 AM
Albertog Albertog is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!


Great, thanks for the advice.

So, today nice cardio, i played some soccer and some basketball. I realized i need some serious cardio workout...

Greetings!
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  #8  
Old 07-14-2008, 04:52 AM
Rhineheart Rhineheart is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

Yeah, don't take cardio for granted!!
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  #9  
Old 07-15-2008, 04:46 AM
Albertog Albertog is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!


Morning: about 30 mins cardio, shadow boxing and bodyweight squats.

Night: Abs

1 set 100 crunches

2 set 30 crunches w/15pound DB superset 30 twisting crunches.

3 sets 10 hanging leg raises w/5 pound on feet.
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  #10  
Old 07-16-2008, 03:57 AM
Albertog Albertog is offline
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Default Re: My hardcore way to Popeye forearms and insane calves!!

Great leg/calves workout today:

Morning:
15 mins cardio
4 sets calves raises w/ 15s DB, around 50 reps each

Noon:
3 sets calve raises w/15s, around 50 reps each + part reps + static

Afternoon:
3 sets calve raises w/15s on the box superset tibialis raises w/15s around 30 reps (both part reps + static)

Night:
3 sets squats (1norma, 1inner thigh, 1outer)40pnd 20 reps

3 sets normal squats 80 pounds 10 reps each

3 sets inner and 3 sets outer 60 pound 10 reps each

5 sets standing hamstring curl 30 pound each leg superset with leg ext 50poundsx8 reps

6 sets seated calf machine (40px1x30-80px4x15-110x1x8-) superset with tibialis raise (25sx4x30-40sx2x20)

I expect a lot of soreness tomorrow, while getting on the calf machine my legs were shaking a little and i felt the workout when i used the stairs, i'm, starting to feel soreness on my calves...beautiful!!

Regards!
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