Glen's redemption log

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  1. If you give something like that a shot, lemme know how it goes.

    As soon as I can get my diet back on I'm gonna try 3x/wk on my triceps to see if it helps. My triceps = Glens calfs.


  2. Quote Originally Posted by kwyckemynd00

    Worth lookin' in to. I'm not gonna give beelzeboob the hints though b/c he's so big he makes me look stupid and I have to keep him down somehow So, make sure than when your calves are 20" you keep beelzeboob out of the loop.
    unlawful jackass. i've tried 3x week and up to 6x a week with varying rep schemes including stretches. the only time i noticed any true difference was when i had an excessive amount of time off. i would do my usual heavy calf workout and the next day, while at home, i would throughout the day do max sets of BW calf raises on the step. i would try to total 1000 before the day was over. after a couple weeks, they had gone up 1/4". now, i'm not saying i gained 1/4" of muscle, but there was definately to be learned there. high volume, high frequency may be the way to go.
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  3. Good deal. I hope this is the way to go b/c i need to get these pathetic excuses for triceps growing as badly as you need to add another 1/4" to your calfs and double their size. Thx for the input

  4. triceps are fun

  5. Quote Originally Posted by Beelzebub
    unlawful jackass. i've tried 3x week and up to 6x a week with varying rep schemes including stretches. the only time i noticed any true difference was when i had an excessive amount of time off. i would do my usual heavy calf workout and the next day, while at home, i would throughout the day do max sets of BW calf raises on the step. i would try to total 1000 before the day was over. after a couple weeks, they had gone up 1/4". now, i'm not saying i gained 1/4" of muscle, but there was definately to be learned there. high volume, high frequency may be the way to go.
    The reason calves tend to be small is that they are predominantly slow twitch muscle fiber in most people. The best way to develop slow twitch muscle fiber is with long duration low intensity work - in the science and practice of strength training zatsiorsky talks about how elite ultraendurance athletes would do an exercise for 5-10 minutes straight in order to strengthen and develop the slow twitch red muscle fibers for their sport.
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  6. 8/11

    chest - DB press
    95 - 10
    100 - 8
    105 - 4

    back thickness - rack deads
    405 - 8
    425 - 6

    back width - reverse grip close grip pull downs
    190 - 10
    200 - 7
    210 - 6

    tris - overhead ext.
    95 - 10
    105 - 6
    110 - 4

    overall felt stronger today which is nice, but i was disappointed with my rack deads ... and i completely forgot about training calves

    ex - what type of frequency would be best to use with the long duration low intensity work?

  7. Well, that gets a bit tricky since no exact protocol is laid out. As an example, an elite soviet swimmer would do between 5 and 11 hours of low intensity training in a 2 week period, with sets of 5-10 minutes each.

    I don't think you need to go that crazy, but you might try getting a pair of strength shoes, or putting on a weight vest and walking at a steep incline or doing the step mill for 10 minutes at a time (this will let you get some good cardio in too). I would also do some higher intensity training, maybe alternate doing a higher volume of low intensity work in 5-10 minute intervals (3-5 hours over a 2 week period seems reasonable as a starting point) with lower volumes of high intensity work, then switch after 2 weeks and do half the volume of low intensity work and double the volume of high intensity work. As far as the high intensity work I'd suggest 10-12 heavy sets a week broken up over 2-3 workouts during the 2 week periods where you emphasize high intensity.

    Edit: I'd start with 10 minute sessions and focus on making them brutally hard to the point where your calves feel like they are going to die.

    Second edit: since I didn't really answer your question properly, I'd hit them every day. Slow twitch muscle fibers are tough and I'm pretty sure they can handle it.

    Hehe, I'm so glad I have big calves already

  8. been out of town and haven't had a chance to update

    i also forgot my logbook so these are from memory but they should be accurate

    monday -

    bis - straight bar curls
    115 - 10
    125 - 7
    125 - 6

    quads - squats
    315 - 10
    335 - 8
    365 - 6

    hams - GHR
    BW - 8
    BW - 6
    BW - 3 .. oops lol

    calves - seated calf raises
    2 plates - did them with slow pos and negs for 2 minutes straight 3 times

  9. wednesday

    chest - DB press
    100's - 10
    105's - 8
    110's - 4

    back thickness - BB rows
    245 - 9
    255 - 6
    255 - 5

    back width - wide grip pull ups
    BW - 10
    BW - 8
    BW - 7

    tris - overhead ext.
    100 - 10
    105 - 7
    105 - 6

    shoulders - hammer strength machine
    2 plates - 12
    2 plates + 25 - 6

  10. Reps going up any easier yet Glen?

  11. yeah i'm getting stronger each workout its all slowly coming back

    holy sh*t were my legs sore from squatting though .. wow haven't been that sore in a long time

  12. 8/21

    chest - DB press
    100 - 10
    105 - 8
    110 - 5

    back thickness - bb rows
    235 - 10
    245 - 8
    265 - 7

    back width - reverse grip close grip pulldowns
    200 - 10
    210 - 8
    220 - 6

    tris - overhead ext.
    100 - 10
    105 - 8
    110 - 6

    felt pretty strong today .. weight's already up to 202 (not that it matters much) i'll take measurements tomorrow when i'm cold

  13. 8/23

    bis - straight bar curls
    115 - 10
    125 - 7
    135 - 4

    quads - hack squats
    3 plates (per side)- 10
    4 plates - 12
    5 plates 10

    hamstrings - GHR
    BW - 6
    BW - 5
    BW - 4
    (i was totally drained from the hack squats)

    calves - seated calf raises
    3 plates - slow negs and positives for 1 minute x 3

  14. you and those goddamn GHR's... dude, those are excruciating for me..

  15. Quote Originally Posted by Ubiquitous
    you and those goddamn GHR's... dude, those are excruciating for me..
    I believe the difficulty level is directly correlated to height due to the physics of leverage.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  16. Quote Originally Posted by bpmartyr
    I believe the difficulty level is directly correlated to height due to the physics of leverage.
    yes.. I have realized this as well...

    and excellent set up

    I'll let the comedy ensue.

  17. ... i hate you all so much ... you weak hamstringed motherf*ckers!!

  18. true true, 565 x 5 RDL is weak.

  19. ahh beelze .. feebly trying to stroke his already enflamed ego yet again ... your day will come beelze-san

  20. nah, i was 5' 2" in 5th grade. that day has come and gone.......

    as for my ego. it is quite big.....and hairy. it grows with the ever changing weights.

  21. 8/25

    chest - DB press
    105 - 10
    110 - 7
    115 - 5

    back thickness - T bar rows
    4 plates - 10
    4 plates + 25 - 7
    5 plates - 6

    back width - close grip reverse grip pulldowns
    210 - 8
    220 - 6
    230 - 5

    tris - overhead ext
    100 - 10
    105 - 8
    110 - 6

  22. getting back up there real quick.

  23. muscle memory is lots of fun

    might have gone a bit too heavy on pulldowns this workout though .. all my reps were legit .. there just weren't that many lol .. no big deal keep it the same weight next workout

  24. Looking stronger my friend...

    Keep it up!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html

  25. 8/28

    started training with my training partner again and things will be a little different for workout B days

    a "westside" style routine will be used (kind of) there will be dynamic effort days and max effort days

    this will not affect workout A days

    i'm doing this because i was really impressed with the results of my lower body the last time i trained westside

    so yesterday we did a light dynamic day (there was a major time constraint)

    quads - speed squats
    225 x 2 x 12

    hams - GHR
    BW - 6
    BW - 6
    BW - 5

    bis - preacher curls
    bar with 45's - 10
    bar with 50's - 8
    bar with 50's - 5

    there will be another exercise added on dynamic days (pause squats, 1 legged squats, etc) didn't have time for calves
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