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Old 04-11-2016
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Narkissos Narkissos is offline
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2nd March - 2016

Lying leg curl: w/ deliberate pause @ peak
2 sets: 8 plates x 8 reps each

2 sets: 10 plates x 8 reps each
1 set: 12 plates x 6 reps


Barbell squat: ass to calves
2 sets: bare bar x 6 reps each
2 sets: 95 lbs x 6 reps each

135 lbs x 6 reps
185 lbs x 4 reps (slight left knee tendon ache)
225 lbs x 5 reps
275 lbs x 2 reps
275 lbs x 2 reps

Lat pulldown:
160 lbs x 8 reps
180 lbs x 8 reps
220 lbs x 6 reps
240 lbs x 6 reps; 180 lbs x 4 reps (drop-set)

Kneeling single-arm pulldown:
150 lbs (full stack) x 6 reps each
130 lbs x 6 reps each

Low pulley row: v-handle
250 lbs (full stack) x 8 reps
230 lbs x 8 reps

One-arm row:
115 lb bell x 6 reps each
95 lb bell x 8 reps each

NB: right now i'm pulling... but I can't fucking feel anything.

Decline single-arm pullover:
3 sets: 35 lb bell x 6 reps each arm

Seated alternating dumbbell curl: relatively strict
45 lb bells x 8 reps each
45 lb bells x 6 reps each
45 lb bells x 5 reps each

Read an article about getting big calves. Indicated that single-leg straight-leg calf raises from the floor are indicative of strength... and thus the capacity for growth.

"20 reps" per leg is a good threshold... with the average gym rat not being able to complete even 10 without the knee bending, or range-of-motion flagging.

While squatting earlier, I did a set of 20 per leg easily.

So, clearly trained my calves for efficiency and strength.

now to use that to gain more size.


Standing single-leg calf raise:
3 sets: Bodyweight x 25 reps each

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