Author Topic: David's quest for 15" calves  (Read 5593 times)

Offline 123d321

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Re: David's quest for 15" calves
« Reply #15 on: April 03, 2012, 06:34:22 PM »
Med-Wide pulldowns
70 x 15
110 x 10
120 x 10
120 x 8
110 x 10

HS Iso -Lat Front lat pulldown
45 ps x 15 rev grip
45 ps x 15 reg grip
70 ps x 10 rev
70 ps x 10 reg
55 ps x 10 rev
55 ps x 10 reg

Seated row
60 x 12
90 x 10
90 x 10
90 x 10

DB row on incline bench with fixed seat around 45*(jacked up yoga style)
60 x 12
70 x 8
70 x 6

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Re: David's quest for 15" calves
« Reply #16 on: April 03, 2012, 06:56:58 PM »


DB row on incline bench with fixed seat around 45*(jacked up yoga style)
60 x 12
70 x 8
70 x 6

I thought I was the only one who ever did that.
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Offline 123d321

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Re: David's quest for 15" calves
« Reply #17 on: April 03, 2012, 09:40:33 PM »
I don't know if I'll try them again but they did feel pretty good.

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Re: David's quest for 15" calves
« Reply #18 on: April 03, 2012, 09:48:07 PM »
I don't know if I'll try them again but they did feel pretty good.

It's a good lift for variety, you can also try cross body, setting the dumbell on the floor under your right side and lifting with it with the left side & vice versa
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Offline 123d321

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Re: David's quest for 15" calves
« Reply #19 on: April 04, 2012, 08:56:56 AM »
Thanks Bando I'll try those next time.

Offline 123d321

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Re: David's quest for 15" calves
« Reply #20 on: April 04, 2012, 08:57:42 AM »

Wed 4/04/2012

Legs

Leg Press(fulcrum action)
1 pps x 20
3 pps x 15
4 pps x 10
5 pps x 10
5 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10

Leg ext
40 x 12
60 x 12
60 x 10
60 x 10

Seated leg curl
30 x 15
45 x 10
45 x 10
45 x 10

Offline 123d321

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Re: David's quest for 15" calves
« Reply #21 on: April 05, 2012, 06:12:34 PM »
Thursday 3/05/2012

Shoulder / Calf

freemotion calf
7 working sets, high reps up to 160 /BW calf raises

Face pulls ( first time)

7 sets trying to get the feel of it

HS shoulder press
25 ps x 15
50 ps x 12
50 ps x 12
85 ps x 10
85 ps x 7
85 ps x 4
50 ps x 12

cable lateral on free motion bicep curl
15 x 15
15 x 15
20 x 12
20 x 12
20 x 12

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Re: David's quest for 15" calves
« Reply #22 on: April 05, 2012, 07:26:00 PM »


Face pulls ( first time)

7 sets trying to get the feel of it


soo.. How did they feel? Never tried them
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Offline 123d321

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Re: David's quest for 15" calves
« Reply #23 on: April 06, 2012, 07:47:03 AM »
The facepulls felt good.But It felt like I was using more back than rear delt.I'll have play around and find the right angle for me.

Offline 123d321

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Re: David's quest for 15" calves
« Reply #24 on: April 06, 2012, 06:57:46 PM »
Friday 04/06/2012

5 min elliptical

Arms
Incline bench DB Curl
10 x lots
15 x 15
25 x 10
35 x 10
35 x 8
35 x 8

Scott Curls(Slow with big squeeze and pause at top)
30 x 15
50 x 10
50 x 8
50 x 8
50 x 8
50 x 7

Skull Crusher x CGBP
30 x 20 x 15 cgbp
50 x 15 x 15
80 x 12 x 12
100 x 10 x 10
100 x 8 x 8
100 x 6 x 6

Rope pushdown
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Dogfish Head 60 min IPA post workout
« Last Edit: April 06, 2012, 06:59:42 PM by 123d321 »

Offline 123d321

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Re: David's quest for 15" calves
« Reply #25 on: April 09, 2012, 09:11:18 AM »
Monday 4/09/2012

7 min elliptical
shoulder warm up

Chest

Incline BB Bench Press
45 x 15
90 x 15
135 x 15
185 x 10
225 x 6
225 x 6
225 x 6
225 x 5
225 x 4

Flat DB Bench

50 x 15
70 x 10
80 x 10
90 x 10
90 x 8
80 x 10

Dips
45 x 12
45 x 12
45 x 11

Pec Deck
2 sets light weight

Offline hochspeyer

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Re: David's quest for 15" calves
« Reply #26 on: April 16, 2012, 10:29:04 PM »
Anybody home?  ;)
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Offline 123d321

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Re: David's quest for 15" calves
« Reply #27 on: April 18, 2012, 11:33:44 AM »
Wednesday 4/18/2012

Tooks some time off with a cold and man It was hard getting back in the gym.

Chest
HS iso wide chest
45 ps x 20
90 ps x 15
135 ps x 10
135 ps x 5
115 ps x 6
90 ps x 5

Dips
bw x 17
bw x 20

Back

HS pulldown
45 ps x 15
70 ps x 10
70 ps x 10
70 ps x 10

wide grip pulldown
90 x 14
100 x 8
100 x 8
100 x 7

DB Shrug
60 x 14
70 x 10

DB flys
15 x 15
20 x 10
20 x 10

Very fast paced workout, feels good too be back

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Re: David's quest for 15" calves
« Reply #28 on: April 18, 2012, 12:17:26 PM »
I know how you feel. 1st couple of workouts are rough but once you get the groove back it's awesome.
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Offline 123d321

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Re: David's quest for 15" calves
« Reply #29 on: April 19, 2012, 01:46:49 PM »
Thursday 4/19/2012

11 mins. elliptical

Legs/Arms

Freemotion calf
3 sts of 20 x 10 BW raises
Pause at top and bottom

Leg ext
40 x 20
50 x 15
60 x 17

leg curl
30 x 20
40 x 15
50 x 15

Leg Press
1 pps x 20
3 pps x 20
4 pps x 13

Cross body Hammer curl
10 x 15
20 x 15
25 x 10

BB Curl (in squat rack)
45 x 12
65 x 7
65 x 8

French press
30 x 20
50 x 20
50 x 15

Little rest between sets with strict form. Felt good