Thread: Need help with Calfs and Abs

Hi guys, well...first of all, I do Track and Field, and I can do just the basic training (squats, bench press, biceps curl, etc)

I'm 19 years old:

Weight: 165 pounds
Height: 6'

I Have a special problem with my calfs muscles...They are to small , know I'm trying a special workout for them, but I don't know if this workout gonna be efficent, so I post you guys my entire workoput and my calf workout:


Monday:

Pullups:
3 x 15

Biceps Curl:
3 x 10 - 8 - 6 - 4


(Trying each week to do one more rep in each, and when I reach the 8 reps, I put more weight and start again)


Stand Calf:
2 x 30 (warm-up)
1 x 12 - 16

(5 seconds in the negative part of the movement, and 10 seconds standing with the weight before doing another rep)


What do you think about this guys?? should this training could help my little calfs??



Tuesday

Military Press:

3 x 10 - 8 - 6 - 4

(Trying each week to do one more rep in each, and when I reach the 8 reps, I put more weight and start again)


Wednesday

Abs:

crunches with weight

2 x 15

Also I need a little bit of help here, I'm actually in 10% BF, and I can't see my abs, does this abs workut gonna make them grow??


Thursday

Triceps:

skull crushers

3 x 10 - 8 - 6 - 4

(Trying each week to do one more rep in each, and when I reach the 8 reps, I put more weight and start again)


Friday

Rest


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About my diet:

7:30 AM:

- Omellette with 3 white eggs, and 1 whole egg
- 1/2 litter of milk with a cup of natural oatmeal, 1 banana
- 2 bran breads


10:30 AM:

- sandwich: 2 Bran Breads with 2 slices of turkey jam and some cheese
- 1 apple
- 1 Liter of Water


1:30 PM:

- 2 cups of rice
- 200 gr of beef, meat, or fish, or chiken
- salad


4:00 PM

- 2 Bran Breads with some maple honey
- 1 Glass of milk


7:30 PM

- 1 litter of milk with one scoop of 100% whey ON
- 2 Bran Breads


9:00 PM

- 1 cup of rice
- 100 gr of beef meat, chiken, or fish


10:45 PM

- 1 Tuna Can


So I will apreciate you'r Help guys, I hope that you can help my with my problem of the calfs and the abs.


Thanks guys


Pd- Sorry about the poor english grammar

your diet is bad too read the stickies at the diet forum + stickies at the training forum and come back...