IroNat

[IroNat]

If you want to keep moving you've got to keep moving.
 

[IroNat]

5/10/19

Standing calf raises - 3 AMRAP sets
Leg curls - same
Bench press - 5x3 and 1 AMRAP set for 12 reps- all same weight (70% of max)
Squat cleans - drills -  9x2
Close grip bench press - 5x6-8
Dumbbell rows - 5x6-8
Wrist roller - both ways - 1 set
Various grip exercises
Airdyne - 10x10sec interval sprints

Read a book between sets.
I've read a number of the Harry Bosch series.
Connelly also wrote the Lincoln Lawyer series.
 

[oldtimer1]

I could never do calves before legs. I would be too unstable.

[IroNat]

I could never do calves before legs. I would be too unstable.

I used to do my calves last but then I never did them.
 

[oldtimer1]

No matter what I do for my calves they don't grow. Bill Grant laughs at how small my calves are. I tried super range of motion. A ton of weight. Just about nothing. The only thing I haven't tried is training them every training session that I hear works for some people.

 I trained them so hard they get stiff and tight. I'm walking around with a tweaked calf right now as a result of 40 yard sprints I did two weeks ago. Yes, at 60 what was I thinking? About 2 years ago I pulled a hamstring in the park. Saw a high school coach training his running backs with repeat sprints. I thought since I was a sprinter in college I will show these kids how to do it.  I asked the coach if I could join in and he said yes looking at this gray haired fool. First one I beat them easy. The second one I pulled a hammy and I was done.  I digress. Back to calves.

 I read an interesting article on T-Nation. The author was adamant that one of the best way to train calves is with no weight. The whole article was about his views on no weight calf training. In a Cliff note version he said one leg no weight except body weight is all you need. He said if you keep your leg locked most guys that use a ton of weight in the standing calf raise would have trouble getting 15-20 clean reps. He said to start hold something for balance but as you get advanced strengthen your balance and stabilizer muscles by not holding onto anything. He also added if memory serves me that calf training should be repeated frequently during the training week. I tried it for a week but that isn't a fair trial. Might go back to it.

[The Scott]

I am SORE.  Second (I think!) week of 3 times a week is done.  Six sets each bodypart max, including warm ups.  Back and chest yesterday but I could not make myself do shrugs.  I get incredibly sore from them and wind up with what feels like the mother of all migraines...Dammit!

I think some of my soreness can be attributed to minor arthritis in my shoulders and wrists  which I had hoped to avoid as the years came rushing up.  Nope. I can feel it.   

Palms up close grip pulldowns 3 sets of 17 down to 6 reps.
Rowing machine 3 sets of 10 reps (I get to add weight next time!)

Smiff Machine Bench Press 3 sets of 20 down to 5 reps.
Cable crossovers 3 sets of 22 down to 10 reps.

That's it.  The weight got heavy quick!  Thanks for the inspiration, gentlemen!

[IroNat]

I don't know the secret to building calves but I do think you have to train them regularly, say 3x a week or so.

Just do them first and get them out of the way.  "Work your weak bodypart first" was a recommended way to bring up lagging bodyparts.

So, do a few hard sets of calves and move on to the fun stuff. 

[oldtimer1]

I am SORE.  Second (I think!) week of 3 times a week is done.  Six sets each bodypart max, including warm ups.  Back and chest yesterday but I could not make myself do shrugs.  I get incredibly sore from them and wind up with what feels like the mother of all migraines...Dammit!

I think some of my soreness can be attributed to minor arthritis in my shoulders and wrists  which I had hoped to avoid as the years came rushing up.  Nope. I can feel it.   

Palms up close grip pulldowns 3 sets of 17 down to 6 reps.
Rowing machine 3 sets of 10 reps (I get to add weight next time!)

Smiff Machine Bench Press 3 sets of 20 down to 5 reps.
Cable crossovers 3 sets of 22 down to 10 reps.

That's it.  The weight got heavy quick!  Thanks for the inspiration, gentlemen!

Scott make your own thread on your training. I would like to read it and your views on training.

[The Scott]

Scott make your own thread on your training. I would like to read it and your views on training.

Hi OT!

I am far too boring, believe me.  I train pretty much H.I.T. or a variant thereof. What I've posted in the two threads is pretty much how I train.  There have been days when I do something weird, such as 15 sets of 50 reps for arms but for the most part as I age I train as intensely as possible for between 2 and 4 times a week with about 6 sets total per bodypart including warmups!

I cannot run nor do I do any leg work because of my physical handicap.  I suppose I could do one leg but then the disparity would look even more like a fiddler crab than it now does, LOL! There are people far worse off than I when it comes to a handicap and so I take it with a grain of salt which I then rub into the wound in my ego.  In physical therapy I have seen people with no arms or legs, one of which was a young woman who was also a Christian.  I know this not so much by her professing that faith but rather her living it.  I tell people I have no right to complain about my little problem...But I will bitch about it. 

I enjoy reading both of your threads and derive inspiration from them.

[IroNat]

Glad to have your participation, Scott.

Us three are the only people in this gym.  How do they stay in business?  

5/12/19

Seated calf raises - 3 sets AMRAP
Squat cleans - Drills 6x2 then 6x3 work sets
Deadlifts -  Sets of 3 progressing in weight up to a top weight for today and then 3x3, all told about 10 sets
Bodyweight dips - 4x8 and 1x15
Grip stuff - various things
Airdyne - 10x10sec interval sprints

Music: Kiss - The Box set - 1966-1975

[IroNat]

5/14/19

Standing calf raise - 3 sets
Leg curls - 3 sets
DB press - 5x3 and 1x12 same weight - 70% max
Squat cleans - light 6x2
Upright rows - 5x8-12
Wide pulldowns - 5x8-12
Various grip exercises
Airdyne - 10x10sec interval sprints

[IroNat]

5/17/19

Standing calf raise - 3 sets
Leg curls - 3 sets
Bench press - 7x2 and 1x7 all at 80% max
Squat cleans - light 9x2
Wide grip bench press - 5x7-10
DB rows - 5x6-8

[IroNat]

5/19/19

Seated calf raises - 5 sets AMRAP
Leg curls - 5 sets AMRAP
Squat cleans - 8x2 @ 80%
Deadlifts -  Sets of 3 progressing in weight up to a top weight of 3
Airdyne - 10x10sec interval sprints

[IroNat]

5/21/19

Standing DB press - 8x2 80% max
Squat cleans - light 9x2
Upright rows - 5x8-12
Close grip pulldowns - 5x8-12
Standing DB press - 5x6-8
Reverse wrist roller - 1 set
Various grip exercises

I do upright rows with a wider than shoulder grip like a high pull but without involving the lower back.  Like a lateral raise but with a barbell.  No impingement with a wide grip.

No calves today.  Cut my foot over the weekend.  Nothing big but under my big toe so going to give it a few days to heal.

Just finished this book.  Good read.  Was made into a movie starring Clint Eastwood.  Haven't seen it.

[IroNat]

5/24/19

Taking a week's vacation so lifted heavy today.

Standing calves - 3 AMRAP sets
Bench press - 7x1 @ 90%
Squat cleans - 7x1 @ 90%
Standing DB press - 7x1@ 90%
Wide lat pulldowns  - 5x10-12
DB curls - 3 sets AMRAP
Reverse wrist roller - 1 set
Various grip stuff

[oldtimer1]

On vacation I can't help it. I still train. My last vacation was South Beach Miami and the hotel had the absolute worst hotel gym I have ever seen. Dumbbells went up to 25lbs.  One treadmill and one elliptical. One universals do all machine. I still worked out with what I had.

[IroNat]

Back to it.

6/1/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Bench press - 6x3 @ 70%
Squat cleans - 9x2 drills
Wide grip bench press - 3x12-15
DB rows - 3x6-12
Concentration curls - 3x12-15

Music: KISS - Box set early 80s

[oldtimer1]

Back to it.

6/1/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Bench press - 6x3 @ 70%
Squat cleans - 9x2 drills
Wide grip bench press - 3x12-15
DB rows - 3x6-12
Concentration curls - 3x12-15

Music: KISS - Box set early 80s

The original drummer from Kiss use to live about 20 minutes from me. I believe he sung the hit Beth. At the time I was dating a Beth.

[IroNat]

The original drummer from Kiss use to live about 20 minutes from me. I believe he sung the hit Beth. At the time I was dating a Beth.

KISS has some really good tunes. 

They don't get respect though because of their stage act.

[IroNat]

6/3/19

Standing calf raises - 3 sets AMRAP
Leg curls - 3 sets AMRAP
Seated calf raises - 3 sets AMRAP
Bench press - 6x3 @ 50% Varying grip width
Squat cleans - 6x3 @ 70%
Wide grip upright rows - 3 sets AMRAP
Wide grip lat pulldowns - 3 sets AMRAP
Concentration curls - 3x12-15
Grip stuff
Plank - 1 minute

Music: KISS - same

[IroNat]

6/5/19

Standing calf raises - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Dumbbell presses - 6x3 @70%
Squat cleans - 9x3 drills
Upright rows - 3 sets
Barbell rows - 3 sets
Barbell curls - 3 sets
Various grip stuff
Plank - 1 minute

No music today

As you may have noticed my routine at present revolves around 3 main strength/power exercises, bench press, squat clean, standing db press.
All the rest of the routine is for balance or might be called assistance work or to keep things interesting.

[oldtimer1]

6/5/19

Standing calf raises - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Dumbbell presses - 6x3 @70%
Squat cleans - 9x3 drills
Upright rows - 3 sets
Barbell rows - 3 sets
Barbell curls - 3 sets
Various grip stuff
Plank - 1 minute

No music today

As you may have noticed my routine at present revolves around 3 main strength/power exercises, bench press, squat clean, standing db press.
All the rest of the routine is for balance or might be called assistance work or to keep things interesting.

Can't go wrong basing your routine on the big three. Namely power, pressing and squats.  I think we have all been brain washed by non athlete bodybuilders that we  need  for example four different bicep exercises.  Muscle groups work together  for any type of athletic or real exertion and never work in isolation. I am also brain washed. I do multiple exercises a body part. Some might say the reasoning is that one exercise should be a stretch. One a mid range and one a contraction emphasis. Maybe from a cosmetic bodybuilding viewpoint but in the real world athletics that's one crazy approach. 

[IroNat]

Yes, we've been sold on the high volume routines used by the drug users presented in the muscle mags.

The routines presented were pre-contest when the bodybuilder was training down to get definition, using massive dosages of drugs, etc.

What this results in for the natty bodybuilder is no-progress, staleness, no improvement.

[IroNat]

5/17/19

Standing calf raise - 3 sets
Leg curls - 3 sets
Seated calf raise - 3 sets
Bench press - 8x2 at 80% max
Squat cleans - light 9x2
Wide grip upright rows - 3 sets
Wide grip lat pulldowns - 3 sets
Barbell curls - 3 sets
Wrist curls  - 3 sets each way
Isometric grip exercises

[IroNat]

6/11/19

Standing calf raises - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Squat cleans - 8x2 @ 80%
Bench press - 8x3 @ 50%
Close grip pulldowns - 3 sets
Concentration curls - 3 sets
Airdyne - 10x10 sec sprint intervals