Bean's 1st contest prep (Lecheek last 8 weeks)

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    calves are the bain of many a bb'ers existence, lol
    while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
    i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
    donkey calf raises are cool too

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    Quote Originally Posted by snagencyV2.0 View Post
    calves are the bain of many a bb'ers existence, lol
    while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
    i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
    donkey calf raises are cool too
    Arnold approach! It does take a while to get the mind muscle connection down. I find that if I flex my knees slightly and concentrate on not straightening them while doing calf press I feel it a lot more in the calf.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by snagencyV2.0 View Post
    calves are the bain of many a bb'ers existence, lol
    while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
    i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
    donkey calf raises are cool too
    Quote Originally Posted by Montego1 View Post

    Arnold approach! It does take a while to get the mind muscle connection down. I find that if I flex my knees slightly and concentrate on not straightening them while doing calf press I feel it a lot more in the calf.
    Both these! I've actually been blessed in the department of calves. And the thing I've felt that has helped me the most is just hitting them hard and heavy. I almost always get calf cramps when. Working them out cause i focus on the contraction so hard.

    Bending your knees slightly on the leg press machine also works the soleus, which is my next point.

    You have to work the soleus as well as the gastrocs in order to really grow your calves. Just like with any other muscle group growth is two fold, you ha e to work both the flexors and extensors to optimize strength as well as growth.

    Hope this helps buddy. If you need some ideas on how to do this just lemme know!
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    Quote Originally Posted by MANotaur View Post
    Bean once took out a whole spartan phalanx by him self. He took an Olympic barbell and used it as a bow staff to fend of their speers and arrows and then beat them over the head...so the legend goes
    Lmfao! How'd I miss this post?!!

    Quote Originally Posted by snagencyV2.0 View Post
    calves are the bain of many a bb'ers existence, lol
    while it may just be a poor genetic bodypart for you, surely some dedicated training will help..this is one of those parts that require strict mind-muscle connection in training, and tho there is not a lot of exercise variety you can throw at them, you can surely alter the position of the feet to attack the calf at different angles
    i have long relied on standing bb calf raises, and angle the feet in three diff positions: in/out/straight
    donkey calf raises are cool too
    Quote Originally Posted by Montego1 View Post

    Arnold approach! It does take a while to get the mind muscle connection down. I find that if I flex my knees slightly and concentrate on not straightening them while doing calf press I feel it a lot more in the calf.
    Quote Originally Posted by MANotaur View Post

    Both these! I've actually been blessed in the department of calves. And the thing I've felt that has helped me the most is just hitting them hard and heavy. I almost always get calf cramps when. Working them out cause i focus on the contraction so hard.

    Bending your knees slightly on the leg press machine also works the soleus, which is my next point.

    You have to work the soleus as well as the gastrocs in order to really grow your calves. Just like with any other muscle group growth is two fold, you ha e to work both the flexors and extensors to optimize strength as well as growth.

    Hope this helps buddy. If you need some ideas on how to do this just lemme know!

    Thanks fellas. Super pissed I'm guessing mind muscle connection sucks!
    I've been doing mostly seated raises which I only really feel like have a shim splint lol. Today I really pushed with my big toe if that makes sense
    I'm going to start doing standing BB raises
    As I look back to when my wheels were pretty good (calfs too) that's all I did.
    I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
    How often do you guys train them?
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    Quote Originally Posted by bean5er View Post

    Lmfao! How'd I miss this post?!!

    Thanks fellas. Super pissed I'm guessing mind muscle connection sucks!
    I've been doing mostly seated raises which I only really feel like have a shim splint lol. Today I really pushed with my big toe if that makes sense
    I'm going to start doing standing BB raises
    As I look back to when my wheels were pretty good (calfs too) that's all I did.
    I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
    How often do you guys train them?
    Lol not real sure...Prolly were posting at the same time

    And i train mine about three times a week and its usually paired with chest or or arms
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    Quote Originally Posted by bean5er View Post
    Lmfao! How'd I miss this post?!!








    Thanks fellas. Super pissed I'm guessing mind muscle connection sucks!
    I've been doing mostly seated raises which I only really feel like have a shim splint lol. Today I really pushed with my big toe if that makes sense
    I'm going to start doing standing BB raises
    As I look back to when my wheels were pretty good (calfs too) that's all I did.
    I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
    How often do you guys train them?
    I train mine heavy every other workout. But my calves suck. So might get better above from others. Lol

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by bean5er View Post
    I'm also going to start doing donkey raises at home with my wife on my back lol. Should be fun.
    exactly what i used to do, back when i was married
    it was cool - she held the 25lb weight and balanced up there pretty good, but when it got up to the 35lb weight...not so much
    How often do you guys train them?
    2x weekly current, 1x weekly regularly
    my calves don't need the extra attention
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    Quote Originally Posted by snagencyV2.0 View Post
    exactly what i used to do, back when i was married
    it was cool - she held the 25lb weight and balanced up there pretty good, but when it got up to the 35lb weight...not so much
    Imma try this with my preggo wife. Not.
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    Yeah I just started with doing some calf raises to just condition em. I don't use weights yet because then I can't walk up stairs at college o.o! Gotta build em up sometime
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    Thanks for all the input with calves guys!

    Today was chest and shoulders went like this

    Warmup 10 min

    Incline BB press
    135x22
    175x15
    185x12
    195x9
    165(wide)x15

    Peck Deck
    110x15
    120x12
    130x10
    140x8

    DB Slight Incl press 2 sec pause 2 sec squeeze
    75x8 pissed off
    65x10
    65x8

    Almost walked out I was so mad and tired wtf?

    Reverse seated machine Shoulder press
    This I really enjoyed
    120x12
    120x12
    130x11
    Feeling this out felt good the reps were slow and a nice 2 sec pause and good squeeze at top had my shoulders burning

    Standing wide grip bb press
    95x13 drop 45x25

    Destroyer set
    40x40
    20x20
    10x10 (full reps) + 10 partials

    Abs

    HIIT stairs 12 min
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    Quote Originally Posted by bean5er View Post
    Thanks for all the input with calves guys!


    Destroyer set
    40x40
    20x20
    10x10 (full reps) + 10 partials
    Wtf is that destroyer set?!? In all my days i have never seen anything like that! Your insane!!

    And Im glad i could help with the calf work!
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    Bean's feeling the weight of prep beating down on the body... Hang in there bro
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    Quote Originally Posted by MANotaur View Post

    Wtf is that destroyer set?!? In all my days i have never seen anything like that! Your insane!!

    And Im glad i could help with the calf work!
    http://www.t-nation.com/free_online_...untain_dog_way

    Scroll down to video he has and watch
    Let me know if this link works I'm on my damn phone
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    [QUOTE=bean5er;3929635]Thanks for all the input with calves guys!

    Today was chest and shoulders went like this

    Warmup 10 min

    Incline BB press
    135x22
    175x15
    185x12
    195x9
    165(wide)x15

    Peck Deck
    110x15
    120x12
    130x10
    140x8

    DB Slight Incl press 2 sec pause 2 sec squeeze
    75x8 pissed off
    65x10
    65x8

    Almost walked out I was so mad and tired wtf?

    Reverse seated machine Shoulder press
    This I really enjoyed
    120x12
    120x12
    130x11
    Feeling this out felt good the reps were slow and a nice 2 sec pause and good squeeze at top had my shoulders burning

    Standing wide grip bb press
    95x13 drop 45x25

    Destroyer set
    40x40
    20x20
    10x10 (full reps) + 10 partials

    Abs

    HIIT stairs 12 min[/QUOTE

    Goodnight brother that is a wicked chest routine! I don't think I could get the bar 15 times lol
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    Thanks pack!


    If anyone else needs examples of anything let me know.
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    Yeah as far as calves, donkey raises (I have an option, usually 180lb Guy sits on my back, occasionally a 240lb Guy), seated calves, leg press raises, and standing are all good options. Font forget doing the reverse calves for the front of your calf too!

    Also just hang in there bean it's going to get even harder

    There was a few days during my prep where I just broke down and cried on a machine because I was so tired, so weak, and so frustrated.

    After leg day when I had to hit the stair mill I would just put my head down and hate life for twenty minutes

    Training, something I love, had become a burden.

    Tough it out bean
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    Solid workout bean. Hang in there bud!

    Did you have a similar machine to the one I used for the backwards presses?
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    Quote Originally Posted by bean5er View Post

    Scroll down to video he has and watch
    Let me know if this link works I'm on my damn phone
    Links good man
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    Quote Originally Posted by PalmFist View Post
    Bean's feeling the weight of prep beating down on the body... Hang in there bro
    Quote Originally Posted by aceroni View Post
    Yeah as far as calves, donkey raises (I have an option, usually 180lb Guy sits on my back, occasionally a 240lb Guy), seated calves, leg press raises, and standing are all good options. Font forget doing the reverse calves for the front of your calf too!

    Also just hang in there bean it's going to get even harder

    There was a few days during my prep where I just broke down and cried on a machine because I was so tired, so weak, and so frustrated.

    After leg day when I had to hit the stair mill I would just put my head down and hate life for twenty minutes

    Training, something I love, had become a burden.

    Tough it out bean
    Yes sir! Thanks ace. I'm pushing through. Thanks for the calf advice as well bro!

    Quote Originally Posted by breezy11 View Post
    Solid workout bean. Hang in there bud!

    Did you have a similar machine to the one I used for the backwards presses?
    Similar yes, a good one not really :-). But it worked. Boy my rear delts are still on fire from that destroyer set. Haven't done those in at least a month :-)
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    Quote Originally Posted by bean5er View Post

    http://www.t-nation.com/free_online_...untain_dog_way

    Scroll down to video he has and watch
    Let me know if this link works I'm on my damn phone
    That is insane!!! Im gonna try that one day lol it's gonna hurt so bad!
    Quote Originally Posted by iparatroop View Post
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    Quote Originally Posted by MANotaur View Post

    That is insane!!! Im gonna try that one day lol it's gonna hurt so bad!
    Dude they are killer! I'm hooked on his training. Can't wait to use it this summer at a bigger gym to bulk :-). And yes they hurt so bad the actual target reps are normally
    60
    30
    10-12 I think. I just did my own version lol
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    Quote Originally Posted by MANotaur View Post

    That is insane!!! Im gonna try that one day lol it's gonna hurt so bad!
    I love T-Nation. Quality workouts on there, no doubt. Some of their **** is on another level
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    That destroyer set sounds like a beast. I love the db swings for rear delts.
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    Quote Originally Posted by bean5er View Post
    Similar yes, a good one not really :-). But it worked. Boy my rear delts are still on fire from that destroyer set. Haven't done those in at least a month :-)
    Well, at least it worked. Haha I bet. I finished my workout with one this morning as well. I also added a superset that includes spidercrawls, which was right up there with the destroyer set in terms of pain
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    Quote Originally Posted by bean5er View Post

    Dude they are killer! I'm hooked on his training. Can't wait to use it this summer at a bigger gym to bulk :-). And yes they hurt so bad the actual target reps are normally
    60
    30
    10-12 I think. I just did my own version lol
    Your version. Is still raws

    Quote Originally Posted by IrishSoldier View Post

    I love T-Nation. Quality workouts on there, no doubt. Some of their **** is on another level
    Nation is legit..i should really register there but i just haven't yet
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post
    Nation is legit..i should really register there but i just haven't yet
    Couldnt hurt none. Only more information. Community is a lot more respectable than bb.com community I think. Although bb has some good workout routines posted, a lot of the people just suck. TNation is more hardcore and isnt all bro science
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    Quote Originally Posted by IrishSoldier View Post

    Couldnt hurt none. Only more information. Community is a lot more respectable than bb.com community I think. Although bb has some good workout routines posted, a lot of the people just suck. TNation is more hardcore and isnt all bro science
    That's what I've gathered by lurking around there. There seems to be some douches though. Not as many as BB but i might just be confusing hardcore with douche-baggery. Anyway i just don't like nay sayers and trolls. ..i don't so well with that lol
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by bean5er View Post
    Yes you all are right. I just went from feeling like a god to feeling like crap and just wanting to be done with my workout. Lol. It's all a learning experience for me. Thanks classic. When is your show?
    Haha yes. In the off season I put a lot of emotion into my workouts, but late in prep I tend to just go mentally numb during workouts and not feel anything. It's hard to describe. It's not until August 24th. I haven't started dieting yet.
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    Quote Originally Posted by IrishSoldier View Post

    I love T-Nation. Quality workouts on there, no doubt. Some of their **** is on another level
    Haven't been in there much, other than getting the MD training articles off three.

    Quote Originally Posted by MrKleen73 View Post
    That destroyer set sounds like a beast. I love the db swings for rear delts.
    Standing heavy swings are great as well. I had to explain them to some guys at my gym after they asked wth I was doing.

    Quote Originally Posted by breezy11 View Post

    Well, at least it worked. Haha I bet. I finished my workout with one this morning as well. I also added a superset that includes spidercrawls, which was right up there with the destroyer set in terms of pain
    It did its just an awkward machine tbh. I actually can't even use the damn thing the way it was intended so this gets me excited. I owe it all to u breezy :-) lol
    Quote Originally Posted by MANotaur View Post

    Your version. Is still raws

    Nation is legit..i should really register there but i just haven't yet
    Thanks bud. Try them out
    Quote Originally Posted by classic34 View Post
    Haha yes. In the off season I put a lot of emotion into my workouts, but late in prep I tend to just go mentally numb during workouts and not feel anything. It's hard to describe. It's not until August 24th. I haven't started dieting yet.
    Yes that's my biggest struggle aside from hunger and lack of sleep lol. I miss feeling good in the gym. There will be lots of time for that this summer! Grow time :-)

    Look forward to seeing how u do at your show. You going to log it anywhere I can follow?
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    Quote Originally Posted by bean5er View Post
    Haven't been in there much, other than getting the MD training articles off three.Standing heavy swings are great as well. I had to explain them to some guys at my gym after they asked wth I was doing.It did its just an awkward machine tbh. I actually can't even use the damn thing the way it was intended so this gets me excited. I owe it all to u breezy :-) lolThanks bud. Try them outYes that's my biggest struggle aside from hunger and lack of sleep lol. I miss feeling good in the gym. There will be lots of time for that this summer! Grow time :-)Look forward to seeing how u do at your show. You going to log it anywhere I can follow?
    Sure am! I plan to log my prep from start to finish on the USPlabs home board.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com
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    Quote Originally Posted by classic34 View Post
    Sure am! I plan to log my prep from start to finish on the USPlabs home board.
    Cool stuff
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    Quote Originally Posted by bean5er View Post

    Cool stuff
    I will def follow that log classic!
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    In other news,

    I'm starving!
    My ass stinks to high hell
    And I'm effing tired :-)

    That is all
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    Quote Originally Posted by bean5er View Post
    In other news,

    I'm starving!
    My ass stinks to high hell
    And I'm effing tired :-)

    That is all
    Almost there broheim!
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    Quote Originally Posted by mustang0341 View Post

    Almost there broheim!
    Haha yes getting close! Thanks bud
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    Today I did some fasted cardio for my off day 30 mins of stairs

    Supp dosage upon rising

    1 cap AP
    1 cap Hyper T2
    2 scoops alphamine

    Had my 2 caps c20 after with my shake.

    Carbs today close to 300g


    Hope you guys enjoy your day
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    Quote Originally Posted by bean5er View Post
    In other news,

    I'm starving!
    My ass stinks to high hell
    And I'm effing tired :-)

    That is all
    Looks like the prep is right on track. Lol
    Almost on stage champ...keep at it.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Nice your workout tomorrow should feel awesome having glycogen to spare.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    In reaaaaaaaaaal late, but sub'd
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    Beaner is a wiener. That is all
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