Evolution

[JerseyDevil]

Doing great O! Anxious to see your first carb up I find this diet to be very comfortable, that's why I've been on it for months. Never hungry, energy isn't a problem as long as I do the carb ups...

 

[omerta2010]

I have to say for this being the first week I haven't been feeling it as much as alot of the journals I read. I feel almost like I'm actually eating more and staying full longer with all this added fat.

I can't beleive I have been able to ignore all the easter candy all week so far.
I hid one of the white chocolate receese egg's for sunday morning.

Tomorrow will be the big test as I'll be with family the whole day (they had chips and salsa last night while I had my pastrami and cheese) and they just think I'm insane at the moment.

 

[omerta2010]

great deads as usual and nice to see the good mornings in there

Thanks dave, I've been doing the GM's for a few months now, but with this new order of exercises's I felt I can move up in weight more easily.

 

[ihateschoolmt]

Pastrami and cheese > chips and salsa.

 

[omerta2010]

I think it was more the "want some" with me "no thanks" then "your nuts". About 10 times

 

[omerta2010]

Facepulls: (Stole the pin from the stack next to it to pin a 25 to the stack, now I just need to find someplace to buy some long pins to bring with me to the gym)
150x10
175x10
175x9

Military Press:
155x6
160x5
155x3
145x4

Leaning DB Laterals:
10x12
20x10
20x8

Standing Calf Raise on Hack Squat Machine: (Some dumbfuck left 810 on the machine so I decided to not do these Iso like usual. Then to not be an asshole I unloaded the whole thing)
810x10
810x10
810x9

Hanging Left Raises:
16
10
8

 

[omerta2010]

CKD Day 5:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2199/164/178/16

 

[trapzilla]

Standing Calf Raise on Hack Squat Machine: (Some dumbfuck left 810 on the machine so I decided to not do these Iso like usual. Then to not be an asshole I unloaded the whole thing)
810x10
810x10
810x9

Hey Omerta think i'll keep my eyes peeled on this journal.

How do you find hack squat calf raises versus other calf exercises? i've tried em and can just find that I can pile on ridiculous weight (1210lbs) and bang out a shot loads of reps yet never seem to get any benefit in my calves even when going strict.

 

[juggernaut]

Hanging Left Raises:
16
10
8

left?

 

[ihateschoolmt]

He means leg.

 

[juggernaut]

Uh I know. LOL

 

[ihateschoolmt]

Sorry I assume anyone that's bigger than me is a dumb meat head.

 

[juggernaut]

Sorry I assume anyone that's bigger than me is a dumb meat head.

oh no, I'm still dumber-er, but I knew the above was leg.

 

[omerta2010]

I said the no carbs wasn't messing with my energy. Never said it raise hell with my mind/typing skills.

 

[juggernaut]

Haha, I know what you mean! I'm usually shot by Fridays! How's it going for the diet, overall?

 

[juggernaut]

....yet never seem to get any benefit in my calves even when going strict.

Can I ask how you do calves in a week? In other words, what does the training protocol call for when training calves?

 

[trapzilla]

Can I ask how you do calves in a week? In other words, what does the training protocol call for when training calves?

Sure;
usually at least twice a week
with one workout high reps and heavy weight
one workout slow stretch and heavy weight

i generally stick to an 8-15 range but go up to 30 on some sets and will then do either reverse pyramids or drop sets to finish them off.

my calves grow well just not off hack squat calf raises, yet i'm limited on my exercise selcetion due to my calves beign crazy ass strong, can't do stanidng raises, seated raises, donkey raises for that reason for the most part.

 

[juggernaut]

Sure;
usually at least twice a week
with one workout high reps and heavy weight
one workout slow stretch and heavy weight

i generally stick to an 8-15 range but go up to 30 on some sets and will then do either reverse pyramids or drop sets to finish them off.

my calves grow well just not off hack squat calf raises, yet i'm limited on my exercise selcetion due to my calves beign crazy ass strong, can't do stanidng raises, seated raises, donkey raises for that reason for the most part.

Not to highjack O's thread, PM with this information. If you want, I can help you grow calves. I'm a tall guy with formerly stubborn calves. Once I understood the fibers and how they reacted to certain stimuli, it was easy.

 

[davegmb]

Not to highjack O's thread, PM with this information. If you want, I can help you grow calves. I'm a tall guy with formerly stubborn calves. Once I understood the fibers and how they reacted to certain stimuli, it was easy.

I want in on some of this calves growing stuff

I hit mine on a leg day

I do leg press calf raises as the first exercise of the day to prioritise them in the 10-12 range slow and heavy for me

Then last 2 sets of leg day i do seated calf raises in the 10-15 range

Sorry O!

 

[juggernaut]

I want in on some of this calves growing stuff

I hit mine on a leg day

I do leg press calf raises as the first exercise of the day to prioritise them in the 10-12 range slow and heavy for me

Then last 2 sets of leg day i do seated calf raises in the 10-15 range

Sorry O!

Take a look at my response on my journal. Sorry for hijacking O.

 

[omerta2010]

Haha, I know what you mean! I'm usually shot by Fridays! How's it going for the diet, overall?

Weekend was kinda fuqed up. Need to work on getting all the meals in. Yesterday carbs were half of planned. Next week gotta get me some dextros and sugared cereals.

Re-sodded the whole yard, you'd think when your at your own house getting meals in wouldn't get such a big deal, but I suck.

Saturdays landscaping brought to you by: All-Out
Sunday's landscaping brought to you by: Carbs

 

[omerta2010]

No worries about posting in here. I like keeping great info in my journal.

Makes me feel lilke people actually read in this thing for more than my brain dead rambling.

 

[omerta2010]

hey trapzilla, hope you enjoy the new program.

I saw your journal and you do some insane volume. I used to train like that way back when, but for me I get better results with the moderate volume.

The hack squat machine is facing into it so I can get the full deep strech with my heals hanging off the machine. I'll dig up the sheet that Juggernaut gave me on the calves, it does a great job of explaining reps/muscle types. I'm pretty lucky my calves were never really a big problem.

 

[omerta2010]

Found it:

 

[omerta2010]

CKD Day 6:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 1939/146/37/150

CKD Day 7: (Carbup)
(Calories/Fat/Protein/Carbs)
Goal: 4633/90/762/193
Actual: 3619/132/470/154

Fat was high because of the receese egg's.
Back was thrashed after the landscaping so decided to take today off and hit it hard the next 4 days.

 

[trapzilla]

Found it:

Thanks man i'll look deeply at it

hey trapzilla, hope you enjoy the new program.

I saw your journal and you do some insane volume. I used to train like that way back when, but for me I get better results with the moderate volume.

The hack squat machine is facing into it so I can get the full deep strech with my heals hanging off the machine. I'll dig up the sheet that Juggernaut gave me on the calves, it does a great job of explaining reps/muscle types. I'm pretty lucky my calves were never really a big problem.

ok I see, does it not place too much stress on the lowerback at that angle?

 

[omerta2010]

I've only hurt the lower back once when I came back into lifting almost a year ago, that was while trying to see my form in the mirror.

Now I just throw on the lifting belt, and keep my core solid and tight and haven't had any issues.

 

[trapzilla]

I've only hurt the lower back once when I came back into lifting almost a year ago, that was while trying to see my form in the mirror.

Now I just throw on the lifting belt, and keep my core solid and tight and haven't had any issues.

Ok, good to know. legs on wednesday, i'll give it shot your way

 

[omerta2010]

CKD Day 8:
(Calories/Fat/Protein/Carbs)
Goal: 2215/160/166/28
Actual: 2066/157/148/18

 

[omerta2010]

Front Squats: (See next post for form description that actually worked)
135x6
155x6
155x6
175x5

Split Squat: (Need to lighten these as get stronger on front squat)
80x8
80x7
80x6

Leg Ext:
145x12 Drop 115x6
145x10 Drop 115x6

Barbell Curls:
85x6
85x6
95x4
85x4

Rope Curls:
70x15 drop 50x6
75x10 drop 55x5
70x10 drop 50x4