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TIO Training Log
oldtimer1:
Reading over your seated calf section it reminded me of this bench specialist in my gym. He would basically do four exercises. The bench, dumbbell curls, single dumbbell one arm behind the head triceps and seated calf raises. He could bench press a house. It was impressive. What was more impressive to me was his seated calf raises. I have never seen so many 45lbs plates on the machine. He just pumped out his reps like what he was doing was normal. If the seated calf raise was a power lift he would win hands down.
ThisisOverload:
--- Quote from: oldtimer1 on December 15, 2020, 06:37:20 PM ---Reading over you seated calf it reminded me of this bench specialist in my gym. He would basically do four exercises. The bench, dumbbell curls, single dumbbell one arm behind the head and seated calf raises. He could bench press a house. It was impressive. What was more impressive to me was his seated calf raises. I have never seen so many 45lbs plates on the machine. He just pumped out his reps like what he was doing was normal. If the seated calf raise was a power lift he would win hands down.
--- End quote ---
I've seen guys load it full of 45's and rep it out. I think this one holds 6-7 plates, haven't tested it.
I used to go up to 5 plates and get 12-15 good reps, but it just doesn't feel the same. I get a better feel with less weight and my calves get pretty sore. The seated raises by far work the best for me, slow and controlled full ROM. I see guys all the time just half repping it. You have to let your heels sink all the way down and them flex and squeeze all the way to the top and hold for a second. That's the best advice i give people for calves, i get asked about it a lot because i have big vascular calves, but i've had big legs since a teen, my dad does too. I always just tell people it's genetic, but i'll tell them about the way i do seated raises because they have made a difference over the years.
Wednesday - 12/16/2020 - Off day
No lifting today, i might ride my mountain bike for a bit after work, just depends on how much daylight is left. It's getting colder here, gets down into the low 20's once the sun goes down, but i like to exercise outside in the cold.
Lunch - Leftover beef/venison chili, I made my family recipe chili last night with fresh steamed rice and green beans. Was going to cook fish, but was craving something different.
The chili is very simple, ground beef, axis venison tenderloins cubed, red beans (i grew up on a farm in Texas, we use beans), garlic, chili powder, cumin, tomato paste and lots of black pepper. I throw some red pepper and green chilies in there too in order to spice it up a bit. Just brown the meat and toss in a crockpot for 4-5 hours.
I'm full and happy today, have enough for 4-5 meals. ;D
oldtimer1:
Sounds like a great meal. Where do you live now?
ThisisOverload:
Just on the outskirts of Santa Fe, NM.
ThisisOverload:
Thursday - 12/17/2020 - Shoulders and tris
DB Clean and strict press - i do one arm at a time and alternate, the press is pretty strict but sometimes i use a little leg drive. Set the DB between my feet as i'm standing and C&P. I prefer to do these because i have bad shoulders and BB movements aggravate them.
warmup 45 x 5
55 x 5
65 x 5
75 x 3
85 x 3
95 x 3
105 x 3
Stopped here, i'll sometimes work up to 125, which is the heaviest DB they have at my gym
Seated DB overhead press
50 x 5
60 x 5
65 x 15
70 x 15
75 x 12
EZ curl BB upright rows
65 x 5
85 x 5
105 x 5
110 x 12
110 x 8
Gassed out on these
Machine shrugs plate loaded - i do them standing facing the machine since it levers towards the machine
180 x 15
230 x 15
270 x 15
270 x 15
I don't do super heavy shrugs anymore, used to load this machine up but i value my spine a bit more these days. I do these slow and controlled. No straps, i want my hands to be strong, sometimes i'll use a false grip just to make it harder.
Seated behind the head DB extensions with both arms
60 x 5
70 x 5
80 x 5
90 x 15
95 x 15
100 x 12
Slow and controlled, i do not go to full lockout, just close to it
Rope cable pressdown superset with reverse grip cable pressdowns - i love to do these together, super pump
Rope - 5 sets of 15-20 from 80 to 160 pounds on the stack
Reverse - 5 sets of 15-20 same weight, just a different handle attachment
Arms were pumped like crazy.
20 minutes on the stationary bike at 130 ish heartrate
Lunch - Went out to eat with some people from work and had Mexican. 3 chicken verdes enchiladas with extra green chilies, charro beans and cilantro rice with a side of guacamole and pico de gallo mixed in. Drank one of those Mexican Coca-colas with real sugar, it was tasty.
I typically don't eat out much, but for the holidays we are trying to have some group get togethers as much as we can with Covid. NM was locked down for 2 weeks, so this is the first time a lot of us have been out to eat since then. Have to eat outside on the patio, but it was mid 30's today and they had those nice big outdoor heaters. It's sad to see so many places closed again. More small restaurants are going out of business. The Greek place by my office just closed for good, been open for 30 years and owner had to shut it down. They retired early and unfortunately were not able to give the business to their son, which sucks. Enough about that i guess.
Planning a long 9 hour hike this Saturday with my GF. 2500 feet of elevation change, it's considered "hard" on the AllTrails app and it is only because it's a long trek. If you don't know what you are doing you will get trapped up top and hope you brought overnight equipment. It's 9 hours and 8 of that is moving, not much down time. It's not super technical, but there are large boulders to climb and if you don't go with someone who has done it before you will be in for a long day. I've done it several times with friends, but not with my GF. She's going to be fine as long as i can keep her moving instead of stopping every 15 minutes to take selfies with the beautiful views in the background. ;D
We haven't gotten much snow yet, so it's going to be cold but not miserable. I'm actually surprised my GF is down for this, she isn't one to brave the cold and it will be low 20's when we get started at 6 am.
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