Road to 400 Log

I am anxious to see your calf hypertrophy results using the stretch hold technique. Have you ever considered trying calf presses in a leg press matchine?

As of now starting next week I'm planning on doing deads for my ME lower lift. I was planning on doing them right off the ground, what kind of benefit do you get from doing them elevated off the ground?

One-legged back extensions +25lbs....nicely done my friend. I'm going to have to try that for sure now.

The lunges felt great that day but I bet they didn't feel great in the morning! [img]/images/graemlins/tongue.gif[/img] My ass is still .... my GLUTES are still sore from mine a couple days ago! [img]/images/graemlins/laugh.gif[/img] I always feel mine in the quad while doing it but wake up and my glutes are destroyed, great exercise.

Good work Rock, keeping pushing for those big lifts brother.

[I. Kay]

Thanks Rev.

The lunges do show up days later in unexpected places!

As for the calf-presses in the leg-press machine: I did those for IK's 'Limping'. Brutal. Those were 21's though I think. Perhaps I'll put those in after a few weeks, change things up.

When I stand on a box 6" up, it forces me to use more lower back. See, my weakness is off the ground, so if I practice pulling from below normal, then when I go back to normal level, it will come up easier! I can only do so much at 6" though, before my form starts to break down. I'm not risking my lower back!!!

By the way, if you go for the one-legged back extensions with extra weight, prepare for some serious pain! Make sure to get your breathing right... in the past I've almost passed out when not breathing correctly on those.

[I. Kay]

Bench
115x3, 135x3, 155x3, 175x3, 185x3, 205x1, 210x1 (*PR), 215x1 (FAIL), 185x3, 155x6

Seated Rows
4x8-100

Skull Crushers
3x8 - EZ Bar + 30
3x6 - EZ Bar + 20

Chinups
10x3-BW

DB Shoulder Press
10x25, 8x30, 6x35, 4x40, 8x25

External Rotations
2x10-20 (each side)
1x10-10 (each side)

PR on the bench today!!! [img]/images/graemlins/smile.gif[/img] 210 went up pretty easy... I asked for a spot on 215, and I think I made two mental mistakes: I didn't rest long enough between 210 and 215, and something about having a spotter distracts from my breathing technique. At the bottom of the lift I suddenly felt my lungs go flat. Gotta work on that.

Good job on the bench you BASTARD! No seriously good job, I hope I hit 210 tuesday. ROCK ON!!!! *headbangs*

[ninja]

Alright, time for 210 for me Monday.

[I. Kay]

Originally posted by nbjjku:
[qb] Alright, time for 210 for me Monday. [/qb]

I'm surgin'!!! [img]/images/graemlins/laugh.gif[/img]

[img]/images/graemlins/wink.gif[/img]

[I. Kay]

Box Squats
8x2-195 (+10)

Speed Deads
8x1-225+chains
1x6-225 (no chains)

Short and sweet. Up til 3:30am editing, then worked the morning shift at the gym. Still, the box squats felt good, and the bar came zipping right up in that last set of 6 reps without chains.

Now back to editing...

[I. Kay]

Dynamic Bench
8x3- 165

DB Rows
6x8- 40's (6 different grips/angles)

Dips
3x8- BW+25

Ext. Rotations
10,8 - 20 (each)
10 - 10 (each)

BB Holds
4x20secs - 305
1x10secs - 305

BB Holds were GREAT today! Compare to

*Oct. 3
BB Holds:
4 x 30 secs. - 135

*Oct. 26
BB Holds
2x10secs - 225
2x10secs - 185
2x15secs - 135

[I. Kay]

Deads, standing on 6" platform
135x3, 155x3, 175x3, 205x3, 225x3, 245x3, 265x3

BB Lunges
5x5-155 (+20)

One-Leg Back Extensions
4x8-BW

Standing Calf Raises (w/ 3 second hold at stretch)
4x6-BW+35 (+5)

[I. Kay]

Dips
BWx3, BW+10x3, BW+20x3, BW+30x3, BW+40x3, BW+50x3, BW+60x3, BW+70x3

Seated Rows
2x8-110

BB Rows
2x8-135

Incline DB Press
4x8-40's

Chinups
3x6, 1x5

Holy shit, your grip strength is blowing up! I've been seriously contemplating grip exercises. Grip never became an issue until I was attempting 300 and above for reps on my deads (shameless bragging).

Oh yeah I was talking to you about increasing resistence on my hyper extensions. I went to visit my dad last weekend and he was asking how I was doing and all, he's not into weight training but he humors me and he's into mechanics and cars and all that shit. Anyway, I was like, I can't figure out how to add more weight because the plates only go up to 45lbs, maybe we could make some kind of double plate holder, and he's like "uh...can't you just hold a dumbbell?", and then I felt really dumb. LOL! I got schooled.

Nice lifts biggen', keep up the push to 405 deadlift my friend!!!!

[I. Kay]

Deads
10x1-225

Seated Calf Raises (w/ 3-second hold)
3x8-45

Stationary Bike
10 minutes

I shuold rename this the "Diary of a Tired Man". between classes that end at 10:30pm, work that begins at 5:45am, editing my last movie, writing my new one... I'm in a constant dream-like haze. The bike solved some of my stiffness difficulties.

[GqArtguy]

Nice grip progress Rock.

I have classes until 630 on some days and it BLOWS, I could not imagine having class late in the evening like that if I had classes early in the day as well.

[I. Kay]

Cutting Day 1:
Cals 2313
Fats 52g
Carbs 236
Protein 222

Current Weight: 168

Goal: Quite simply, lose any remnants of a gut by summer (original, I know).

Carb loading in the first 6 hours of the day will allow my workouts to continue at full strength. Carbs will rapidly decrease as the day moves on.

[ninja]

Hey, at least I'm not the only vain one here.

However, this Waterbury scheme isn't really a cutting workout. I may not be as lean as originally planned for summer, but I should sure as hell be a lot bigger.

[I. Kay]

Ninja: How much are you eating, though? I know you're diet looked kinda skimpy, even for a cutting diet... how will you grow if you don't eat enough? Or have you already seen gains?

[I. Kay]

Bench Press
5x3-185
Seated Rows (neutral grip)
5x5-120

Weighted Dips
3x5-BW+50
Weighted Chinups
3x5-BW+25

DB Shoulder Press
3x5-50's
Alt. DB Rows
3x5-50's

Ext. Rotations
3x5-30

Stationary Bike
10 minutes

Changing things up, feels good! [img]/images/graemlins/smile.gif[/img]

[ninja]

I'm growing alright. I haven't logged in a while, because I have been eating more, for better AND worse. My bf% has stayed the same, or maybe even gone down (visually, I'm still learning the calipers) and I am bigger in my legs, chest and arms.

[I. Kay]

Cutting Day 2:

Cals 2586
Fats 56g
Carbs 310g
Protein 223g

[I. Kay]

10 minutes HIIT - Stationary Bike
8 sprints x 20secs

[I. Kay]

Cutting Day 3:

Cals 2450
Fats 58g
Carbs 269g
Protein 214g