My hardcore way to Popeye forearms and insane calves!!

[Albertog]

Sunday 03/08

Cardio: Played soccer abour 45 mins, played with some younger boys, they run too fast...

Regards

[Albertog]

Monday 04/08

Kind of day off, played soccer about 20 mins, my calves are still sore. Did a couple of pullups just for fun

[Albertog]

5/08 Chest

4sets DB pushups, palms forward 10reps

4sets Diamondushups 10 reps

5sets incline pushups DB palms facing each other 10 reps

4sets one hand on box 10reps per side

Felt weak today, yesterday first day of school again, hope to keep up the good workout.

Regards

[Albertog]

06/08 Back/Forearms

6 sets chin ups 3reps + 2 forced reps

6 sets Hanging rows 8 reps + 10 - 15 secs hanging (for forearms)

2 sets just hanging for forearms, about 10 secs each

That pull up bar at the park is 2" i gues, so it's an awsome forearm pump, i love it.

I hate I can do very few chin ups per set, any advice on increasing that number is welcome.

Regards

[Albertog]

My heavy grippers arrived today! [img]/forum/images/graemlins/smile.gif[/img]
I'm happy I picked up the right resistance, I have 200, 250 and 300lbs. Can do 8-10 perfect reps with 200, the other two i can't close.

08/10

Did about 10 sets through the day with my new grippers, about 8 reps each, 200lbs gripper

Triceps/Shoulder/Traps

5 sets Arnold press 25sx7 + Dips Bodyx5

4 sets behind head press 70lbsx5 strip 50x5 + French press 30lbsx8

4 sets tri's pushdowns: 70lbsx4 strip 50x6 + Upright rows 90lbsx10

4 sets Skull crunchers 30lbsx8 + L raises 25sx8 + DB shrugs 45s

Great workout!

[Albertog]

Sunday 10/08 Legs/Calves

Squats: 4sets normal 80x12 2sets for inner 2sets for outter 80x10 All SUPERSET with lying leg curl 50x8

Calf raieses 5 sets 100x15 strip 60x12 + Static hold or partial reps 20secs SUPERSET tibialis DB raises 45x15 strip 25x12

Was going to do 6 sets for calves but had a strange pain on my left foot, so i just stopped immediatly, hope is nothing.

Regards!

[Albertog]

Monday 11/08 Biceps/Forearms

4 sets chin ups 6 reps (not full ROM)

4 sets pull ups 6 reps narrow grip (not full ROM)

3 sets: EZ curls 40x6 + rev curls 40x4 + hammer curls 15sx4

Nice pump!

[Albertog]

Tuesday 12/08

Cardio: Ran 6km (4 miles)

Wednesday 13/08

Off, only did some sets with my grippers.

[Albertog]

Friday 15/08

weak chest workout

3 sets pushups x12

4 sets incline pushups x 8

Had a heavy week, hope to get organized by the weekend.

Regards!

[Albertog]

Great bicep/forearm workout today!

Saturday 16/08

DB curls: 35sX8 25sX8 20sX8 20sX8
SUPERSET
EZ rev curl at preacher: 30X8 30X8 20X8 20X8

Hammer curl at preacher: 4 SETS: 20X4 STRIP 15X6
SUPERSET
DB curl at preacher:4 SETS: 20X10

Lying high cable curls: 4 SETS: 80X12
SUPERSET
Low cable rope curls: 4SETS 65X10

4 SETS:
Behind the back wrist curls 90x10 + static hold 10sec
SUPERSET
Rev wrist curls: 15sX20
SUPERSET
wristcurls: 15sX20

Felt a great pump, and after that went to a chinese buffet [img]/forum/images/graemlins/laugh.gif[/img]