Back and Calves – Monday, August 9th 2010

Posted on | August 9, 2010 | No Comments

Seated Calf Raises – warm up sets – 45 x 10, 70 x 10, 90 x 8
work sets – 140 x 8, dropped down to 115 x 6, dropped down to 90 x 6, rested for
15 seconds and then did 6 more reps with 90 pounds. This was a very intense set
utilizing heavy weights, drop sets and rest pause technique to totally fry my calves.

Standing Calf Raises – warm up sets – 120 x 8, 200 x 5
work sets – 220 x 6, dropped to 180 x 4, dropped to 140 x 5

I made sure to get a deep stretch at the bottom of every rep on each calf movement and really squeezed hard at the top of each rep for maximum contraction of the calf muscles. My calves were toast after my last set and the routine only took a total of about 10-12 minutes. I’ll train calves again with lighter weights and higher reps on Wednesday and then heavy again on Friday. I measured my calves today at 14.25 inches. Still have a long way to go. Calves have never been my strong point so it’s gonna take a lot of work to get them to grow, but I’m hitting them harder than ever and making them a priority right now so only time will tell if my hard work is gonna pay off.

…Now on to Back, I haven’t been hitting back too much lately other than doing pullups and dumbbell pullovers on chest day, so I rearranged my training schedule to train back first in the week in order to give it a good solid workout of it’s own. Overall I had a great workout and gave it my all today. Here’s what I did: (weight x reps)

Hyperextensions – 2 sets x 15 reps to warmup

Seated Cable Rows using the V shaped handle – warmup sets – 105 x 8, 135 x 5, 150 x 5, 180 x 5
work sets – 195 x 4, dropped to 165 x 4, dropped to 135 x 5

Lat Pulldowns using the V shaped handle – warmup sets – 105 x 5, 135 x 5
work sets – 150 x 5

T-Bar Rows – 1 plate x 12, 2 plates x 10, 3 plates x 7 , I did these old school style where you put one end of an olympic bar in the corner and load up the other end of the bar with the weights, and using a V-handle you perform the rowing movement. These hit the lats and mid back really well.

Deadlifts – 2 sets of 15 with 135

Hammer Strength Pullovers – 90 x 20, 90 x 15

supersetted with:

Pullups – 1 x 10, 1 x 5

I finished the entire workout in 1 hour and 5 minutes so I didn’t fuck around today, I just put on my headphones and kept to myself and put in some work. Some days I get side tracked talkin bullshit with everyone at the gym and my workouts drag on for too long but today I got in and got out and went home feeling like I accomplished my goal.

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About

Welcome to My Insane Muscle Gain Blog. My name is Brian and I have recently made an incredible body transformation. You see, from January of 2009 to June of 2009 I was able to sucessfully pack on 25 pounds of Rock Solid Muscle Mass without having to resort to dangerous drugs and without spending a small fortune on supplements. I just busted my ass in the gym and ate like a machine during those 6 months and it truly paid off for me, but I'm not done yet! I wanted to start documenting my progress on this blog as I go forward in my quest for bigger muscles and I want to help as many others who find themselves unhappy with being skinny and weak to transform their bodies as well.

I'm originally from the Boston area, but about 7 years ago, my lovely wife and I moved to Sunny Florida, where we continue to reside.

I love bodybuilding. I love the challenge, the dedication and hard work that goes into looking and feeling my best.

I am currently focusing on being able to help others achieve their fitness goals and dreams. I hope to inspire you to become your best.

Take Care,

Brian


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