My hardcore way to Popeye forearms and insane calves!!

[Albertog]

Today was biceps and forearms, didn't quite like my workout today maybe i just didn't get tired enough...

5 sets chin ups around 4 reps each

4 sets EZ curls 60poundx5 drop 50x5 superset hammer curls 30poundx6(2cheat reps)

4 sets EZ reverse curls 40poundx6 superset rev wrist curls w/the same around 10 reps

3 sets concentration curls 25pound around 8 reps (2 forced negs)

4 sets DB wrist curls 40sx10 drop 25sx10

5 sets behind the back wrist curls 120 pound 10reps + static hold.

Disgusting thing today at the gym: after workout i go to the sauna and stretch...so this guy came in as if he was at his house and blows his nose dropping everything at the floor...arghh... after that he starts making some kind of waist twists at the sauna...so his sweat was flying all around. I almost forgot he also spitted a lot, i kind of got used to... what really pissed me off, i guess it was to hot for him, was when he opened the sauna door to let the heat get out!! No comments...

Regards!

[Albertog]

Thursday 17/07
Nice Tri/Shoulder workout today, it felt it pretty effective:

4 supersets Dips + Arnold press: Bodyweightx6 + 25sx6

4 supersets Pulldowns + military press: 50x8 + 50x8

4 supersets French press + DB shrugs: 25x10 + 40sx15

4 supersets Bent over raises + tri kickbacks: 25sx10 + 10x12

Darn my legs and calves are still sore...
Yesterday's bi/forearm workout wasn't that bad at all, im sore today.

Regards

[Albertog]

I took Friday off.

Saturday 20/07:

Abs: Did a variety of crunches, about 12 sets 30 crunches each.

Today Sunday 21/07:

1 Hour Cardio..played soccer, did a couple of sprints.

I was out of town so kinda took a break and ate a lot of meat and chicken and rested a lot.. very nice. Gonna hit nice the weights this week.

REgards

[Albertog]

Monday 21/07

Today did chest, push ups:

2 sets normal pushups x10reps

4 sets diamond pushups x8 reps

4 sets DB pushups wrists/palms facing forward x8 reps

3 sets 1 hand on box (about 8" high) x10 reps per side

I love pushups, always pump my chest since the first sets. Don't really know if these pushups have a name... And they are also not exactly as i say, my buddy and i improvised a couple of things at the park..

Regards

[Albertog]

Great back/forearm workout today, started with back and already had a pump on my forearms before i even started with them. I don't use straps.

4 sets wide grip pulldowns: 100x6 drop 80x6

4 sets close grip pulldowns: 100x6 drop 80x6

4 sets machine rows: 100x10 drop 80x8

2 sets prone DB rows per arm: 30x10

For forearms I kinda did Phase 3 of "8 weeks for bigger forearms"

4 sets cable wrist curls superset rev. wrist curls: started 30pounds and somwhere in the half of rev. dropped to 20pounds

4 sets 21's rev. curls EZ bar: 30x21 ... had to use rest pause for the last 7 reps..

4 sets Behind back wrist curls 100x10 drop 30x20 superset static hold at row machine 110x15sec

Great workout!

Regards

[Albertog]

Wednesday 23/07

Great leg/calf workout today, after this it was a little hard to walk for a couple of minutes...

Squats : 20x20 40x20 60x15 3sets 100x8 3sets(toes outwards): 80x8 3 sets(toes inwards) 80x8

4 sets: Hyperextensions w/15pnd DB x10 superset leg ext. 40x10

This calf workout was great i had a great pump:

4 sets: seated calf machine 110x10drop80x10 + static hold superset rev calf raises w/40s x 20 superset standing calf raieses w/40s x20 drop bodyweightx20

In the last two sets of these i also made a drop set on the rev. calf raises, I should have done that since the beginning, my tibialis was really pumped up and it had a couple of veins popping out [img]/forum/images/graemlins/smile.gif[/img] I recommend this making a static hold at the end of each exercise.. My legs were shaking at the and at the stretching..

Regards

[Albertog]

I took Thursday off.

Friday 25/07

Today was shoulder and triceps:

4 sets: Dips - bodyweightx6 superset Arnold press-25sx6

4 sets: Tricep pushdown 70x5 strip 50x5 superset behind the head press 60x5 strip 50x5 (Last 2 sets of tri's pushdown where 60x6 strip 40x12)

4 sets: French press 30x10 superset upright rows 80x8

4 sets: Skull crushers 30x7 superset L raises 25sx8

Nice workout!

[Albertog]

Saturda 26/07

Today I did forearms, not happy, didn't felt quite good and worked out so so. Still got a nice pump...

4 sets: rev. curls (EZ) 40x6 strip 30x6 superset rev. wrist curls 15s x20 + static hold

I did some grip training:

4 sets w/grippers: 12normal reps + 12reverse reps (turning the gripper upside down)

4 sets gripping towel 30seconds... I stepped on a towel and holded it for 30 secs w/one hand at time while trying to stand. I just gripped it with all my strengt (not much...) till it started to slip..

Didn't quite like it but it was a nice pump..

Regards

[Albertog]

Sunday 27/07

Today was calves and bi's.

For calves I worked out with a ladder (calf raises), at the beginning of each seat I pushed myself down to add resistance and at the end I was pushing my self up to complete more reps. Ended up doing about 550 reps, alternating toes pointing towards, inwards and outwards. Did the same with reverse calf raises, did about 250 reps of those.

Inbetween my calves workout i did about 12 sets of standing bicep curls, 52x8.

Great pump!

Regards

[Albertog]

Tuesday 29/07 Chest

4sets DB pushups, palms forward 10reps

4sets Diamondushups 10 reps

4sets incline pushups DB palms facing each other 10 reps

4sets one hand on box 10reps per side

Wednesday 30/07 Back/Forearms

6 sets chin ups 3 reps

6 sets hanging rows 8 reps

12 sets static hang (forearms) 20 secs

Thusday off


Friday 1/08

Ran 5 km (3.3 miles) 35mins

Saturday 2/08

Legs/Calves/Forarms:

Squats: 2 sets 60x15 5 sets 80x10

Stiff legged deadlifts: 5 Sets 80x10

In between squats and deadliftsdid about 10 sets rev curls with EZ: 50x8

Seated calf machine: 5 sets: 100x10 strip 70x10 strip 40x15
1 set: 90x10strip80x10strip60x10strip40x10 + static hold

Calf curls: 6 sets 40lbsx15

Great workout, trouble walking after calves sets.