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Old 05-12-2008, 06:19 PM   #181 (permalink)
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So why exactly did you ask why you didnt see any trap exercises in the split bhana gave you?
Quote:
i know its about transformation, but i dont see any exercises for forearms or traps.
 
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Old 05-12-2008, 06:26 PM   #182 (permalink)
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i misspoke. i apologize.

i think my calves wont start growing until i can do press 1000. the max stack on the standing calve raises is 290, i was doing 240 and i did feel a lot of pressure on my shoulders, and i like the leg press better for calve work, and the seated calve raises. idk if i need to be hitting 3 different machines to be hitting the same muscle... i know i shouldnt be doing just one machine, but 2 sounds better. i'd like to hear more professional opinions than just my own though.
 
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Old 05-12-2008, 06:43 PM   #183 (permalink)
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To be honest, im not sure that you really need to train calves with more then one machine/exercise. Really, just like biceps or forearms, they get alot of work with other exercises like squats and other things. I know how you feel about calves, i tend to press alot with them as well, but mine are pretty good to me so im not complaining.

Its all about volume though imo. You have to hit those calves hard, and some people train them 2-3 times a week.
 
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Old 05-12-2008, 06:56 PM   #184 (permalink)
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i think for a few weeks a while back i was doing them heavy 3 time a week, mon-wen-fri and i was sore everyday. always perfect form, but i just got tired of being sore all the time. i didnt keep a log back then, also i wasn't paying close attention to diet like i am now, so i dont remember if was making any big gains.

anyhow, heavy back then meant maybe 400 on the leg press, now i'm nearing 700 so that's a big gap to consider, i think.
 
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Old 05-13-2008, 04:31 AM   #185 (permalink)
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Ill try an explain his in simple terms. Muscles are made up of fast and slow twitch muscle fribres. Fast twitch are more responsive to growth and are stimulated bset with heavy/moderate weight and moderate volume. Slow twitch fibres hav slower contractions, are less powerfull and have way more stamina and muscular endurance. They are stimulated best with a higher rep range

People can have different compostions of fast to slow twitch muscle fibres. The calves, are from what i read, 50/50. So it makes sense to add in a low rep heavy weight excercise and a high rep lower weight excercises to stimluate both fibres.

Slow twitch are less responsive to growth but because of the amount you have in the calves, it makes sense to train em.

Like frosty said, youre calves get alot of wark done throughout the day, when walkin running, squatting, which makes them even more stubborn for growth as they are so use to being used frequently
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Old 05-13-2008, 09:13 AM   #186 (permalink)
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do you think its better to do every other day as light then heavy, light then heavy, or to do heavy few reps for a few weeks and then switch it up with light many reps? i mean like the frequency of switching up light vs heavy... if it's about 50/50 split between the fast and slow twitch muscles, i would think variety would be key, ie doing it different every day. by different i mean like on mon i'd do heavy few reps and then wens light many reps and on friday back to heavy few reps.
 
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Old 05-13-2008, 10:21 AM   #187 (permalink)
ok its cut time

 
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Id do it like you are describing ^^^^^
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Old 05-13-2008, 02:15 PM   #188 (permalink)
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its really a personal preference, i do 3 sets heavy w/ low repson the calf raise machine and 20 reps lighter on the leg press all in the same wo, youre choice i dont really mind:)
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Old 05-13-2008, 02:16 PM   #189 (permalink)
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Always go on upon instinct, eg, if you know youre gonna fail on youre last rep of squats and youre gonna fall down and kill youreslef, dont do it! lol
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Old 05-13-2008, 05:03 PM   #190 (permalink)
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no, i never fool around with squats. thats a great place to get seriously injured, i don't **** around with that. ive not squatted since my back injury so its been a while anyway.

tuesday

600 am, up for a leak

800 am, up

815
2 slices dark rye bread
2 scoops whey isolate
1 multivitamin, 1 CLA, 2 GTCPs

1120 [hoped to get back by 11, not quite]
1 full stalk broccoli
30 g chicken breast
2 GTCPs

200 pm
1 full stalk broccoli
1 yoplait yogurt
30 g chicken breast
10 g almonds

300
30 mins HIIT on stationary bike [first time for me on the bike]

430 [planned meals onward, its 356 now]
2 large carrots
30 g chicken breast
1 CLA

700
2 large carrots
30 g chicken breast
20 g almonds

930
2 large carrots
30 g chicken breast

1130
1 scoop ON casein [1 scoop is 24 g, i round a scoop and thats 28 grams]
3 CLA
30 g almonds

-- I'm regulating my almonds as good fats out more. I take 1/2 of my daily requirements [which is a total of 60 grams] before bed, I think Frosty or KM said it was good for slowing down metabolism during the night, so I'll test that out and see how it works. I just don't want to gain any more fat...

-- The 30 min bike was good, i was really feelin it in my quads and a little bit my calves. I started out on level 11, raised it to 16 and stayed there for most of the time and for the last minute i put it up to 20. 20 is where the money is at! I could grip the side handles and it told me my heart rate. I checked with my PT some time back, 2 weeks ago when i filled him in on my back details and he said my target heart rate was 145-152, and while I was doing the bike I got up to 162, but it was a stable 147-150 once i figured out a good resistance level, 16-20.

-- tomorrow I have 1 exam and an instructor meeting, but otherwise i'm free. lots of people have left uni so they gym is pretty empty which is good. Wednesday's workout will happen like Monday's: later in the day.
 
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Old 05-13-2008, 05:06 PM   #191 (permalink)
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meals are looking good man, i really like HIIT on a bike
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Old 05-13-2008, 11:02 PM   #192 (permalink)
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N88tr, i give up telling you about HIIT. Ur heart rate should fluctuate much more then 3 bpm, so its obvious u arent doing it right.
 
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Old 05-14-2008, 09:52 AM   #193 (permalink)
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i just said my target heart rate was 145-152 BPM and while i was on the bike i was getting in that range. i'm doing it right.
 
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Old 05-14-2008, 12:53 PM   #194 (permalink)
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Quote:
Originally Posted by n88tr View Post
i just said my target heart rate was 145-152 BPM and while i was on the bike i was getting in that range. i'm doing it right.
That was the range your heart rate got after the intense sections? or you were in the range between 145-152 for the majority of the time?
 
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Old 05-14-2008, 02:39 PM   #195 (permalink)
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it took me maybe 4 minutes to get acclimated to the bike and from then on I was in my target heart rate.

i was wondering if I should be doing cardio everyday if I really, which I do, want to aggressively pursue fat loss? I really like using the bike.
 
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Old 05-14-2008, 03:21 PM   #196 (permalink)
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Quote:
Originally Posted by n88tr View Post
it took me maybe 4 minutes to get acclimated to the bike and from then on I was in my target heart rate.

i was wondering if I should be doing cardio everyday if I really, which I do, want to aggressively pursue fat loss? I really like using the bike.
I hardly ever pay attention to my heart rate these days. Your not supposed to really monitor your heart rate when doing HIIT anyways. You should be focusing on maximum intensity during the work periods and focus on a 1:3-1:5 work to rest ratio.

If you sit and watch the heart rate monitor and base it off that, you probably arent focusing on 100% intensity (aka full out, as fast as you possibly can) and you probably arent looking at your rest intervals as well.



What your trainer is telling you to do is a heart rate zone that is for the average joe doing low intensity cardio. This is not low intensity. its HIGH INTENSITY. Did you tell him you were doing HIIT? If he gave you a target heart rate, then i dont think he understands what HIIT is.




also, you never talked about doing HIIT outside. I saw you preparing for it in one of your posts, and then no mention of how it went. Did you ever go through with that?
 
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Old 05-14-2008, 03:27 PM   #197 (permalink)
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just make sure on the really intense parts of youre cardio, youre giving youre all!!!! I wouldnt suggest a treadmill for obv reasons
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Old 05-14-2008, 05:51 PM   #198 (permalink)
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well i was told over and over and over that in order to lose fat you need to be in your target heart rate.

but if i am doing HIIT, yeah i'd be way above my target heart rate and that conflicted with the above advice so i was confused for a while.

so yeah i've not done HIIT yet. I have to apologize, i've been really ****ed up because of my injury and all my exams, i just can't think straight right now.
 
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Old 05-14-2008, 06:29 PM   #199 (permalink)
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Wednesday, may 14th

700 am, up for a leak

800 am up

815
2 slices dark rye bread
36 g white tuna
1 multivitamin, 2 GTCPs

1100
1 full stalk broccoli [turning yellow, ick]
30 grams chicken breast
10 g almonds
2 GTCPs

200 pm
2 large carrots
30 grams chicken breast

315 workout: legs, abs
5 mins bike warmup, high intensity [but not HIIT, I get it Frosty, finally i understand]

leg extensions
1x20 50 lbs [warmup set]
1x20 100 lbs
1x15 150 lbs
1x10 200 lbs
1x8 290 lbs [whole stack]

leg press
1x20 225 lbs
1x12 315 lbs
1x10 405 lbs
1x8 495 lbs [really difficult]

leg curls [both legs]
1x20 100 lbs
1x15 70 lbs
1x10 50 lbs [hams fried, i've never had them so wasted before]

leg raises
3x10

db side bends
2x10 30 lbs

stretching

post
2 scoops whey isolate

521 pm
1 full stalk broccoli
30 grams chicken breast
1 CLA
10 grams almonds
 
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Old 05-15-2008, 07:18 AM   #200 (permalink)
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I noticed form youre pics that youre legs were youre stringest part! nice weight youre lifting bro
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Old 05-17-2008, 08:59 PM   #201 (permalink)
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I'll post some of my log later on... i just wanted to comment that I started my 8 week lipo6x cycle, and even though this is just my second day on it, i'm already feeling the heat of it, makes me want to drink like 2 gallons of water a day...
 
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Old 05-17-2008, 11:49 PM   #202 (permalink)
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cool man
you're doing great so far. keep it up.

on a side note, hitting your target heart rate is for fat burn, yes, but keep in mind that on a bike, you're only using your legs and not the other muscles in your body. so you won't be burning as many calories even if your heartrate is at your desire!

i like walking on the treadmil. this burns fat better in my opinion.

but to each his own.

holy ****! you did the whole stack on leg extensions? WOW. i still havn't been able to do that. i do 12 reps with 220lbs. but that's it! good job man.

oh and it's understandable that your hamstrings were so fried because leg press works your hamstrings a lot!

good work so far man.
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Old 05-18-2008, 10:13 AM   #203 (permalink)
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lol 225lbs is the heaviest my stack goes! but it feels harder to do on this leg extension machine then any other 1 ive tried
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Old 05-18-2008, 03:05 PM   #204 (permalink)
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count the number of pulleys on each machine. that cable row at the ymca where i can do the whole stack, i was doing tricep pushdowns and i noticed it has 4 pulleys... the identical [or so i thought] machine at the uni gym has 2. that's a big difference.
 
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Old 05-18-2008, 07:47 PM   #205 (permalink)
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Quote:
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cool man
you're doing great so far. keep it up.

on a side note, hitting your target heart rate is for fat burn, yes, but keep in mind that on a bike, you're only using your legs and not the other muscles in your body. so you won't be burning as many calories even if your heartrate is at your desire!

i like walking on the treadmil. this burns fat better in my opinion.

but to each his own.

holy ****! you did the whole stack on leg extensions? WOW. i still havn't been able to do that. i do 12 reps with 220lbs. but that's it! good job man.

oh and it's understandable that your hamstrings were so fried because leg press works your hamstrings a lot!

good work so far man.
Do you really think walking on a treadmill is efficient at fat burn?
 
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Old 05-19-2008, 12:08 PM   #206 (permalink)
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5-14-08 con't [this is gonna be a big entry]

815pm
1/2 stalk broccoli
1 large banana
36 g white tuna

1045
1/2 stalk broccoli
2 scoops whey isolate [50 g]
10 g almonds
1 CLA

1230
1 scoop ON casein
3 CLA
6 almonds

5-16
10am, up [no alarm]
1x lipo 6x pill

1030
1 slice 12 grain
1 large banana
2 scoops whey isolate
1 multivitamin, 2 GTCPs

1 pm
bowl of chopped broccoli + spinach
2 scoops whey isolate
1 CLA, 2 GTCPs

3 pm
2 large carrots
2 scoops whey isolate [lots of shakes, i know]
10 g almonds

355
1x lipo6x pill

600
1 cup chopped broccoli + carrots
36 g white tuna
10 g almonds

900
1/2 slice 12 grain [:(, yeah]
2 scoops whey isolate
10 g almonds
1 CLA

1200
10 g almonds

1
1 scoop ON casein
30 g almonds, 1 CLA

5-16
9am
1x lipo pill

940
1/2 egg sandwich [from 6 whites] on 1/2 slice 12 grain
1 medium banana
1 multivitamin, 1 CLA, 2 GTCPs

1130
hardee's plain chicken sandwich [i didn't think our family outing would be so long, didn't pack any meals]
sprite soda

230
1/2 egg sandwich [from 6 whites] on 1/2 slice 12 grain
1 medium banana
1 CLA, 2 GTCPs

workout 330

db shrug
1x25 60 lbs [total weight, warm up set]
1x20 60 lbs
1x15 40 lbs
1x10 60 lbs

bb shrug
1x10 95 lbs
1x8 135 lbs
1x6 225 lbs

seated db curl
1x15 40 lbs
1x12 40 lbs
1x10 50 lbs
1x6 60 lbs

preacher curl
1x25 25 lbs [warm up set]
1x15 35 lbs
1x12 55 lbs
1x10 65 lbs
1x8 35 lbs [failure]

cable curls
- missed

farmers walk
1 track lap each time [11 laps = a mile, do the math]
1x1 80 lbs
1x1 60 lbs
1x1 40 lbs

wrist curls
1x12 left 25 lbs
1x12 right 25 lbs
1x12 left 30 lbs
1x12 right 30 lbs
1x12 left 40 lbs [last couple were reps helped with the other hand]
1x12 right 40lbs [last couple were reps helped with the other hand]

post
3 teaspoons honey
2 scoops whey isolate

stretches

600 pm
1/3 rd stalk broccoli
36 g white tuna
10 or less g almonds

844
other 1/2 of breakfast's egg sandwich
1 large carrot
1/2 gallon of water

1130
1 scoop ON casein
3 CLA
30 g almonds

saturday
5-17

840am
1x lipo pill

925
1/2 egg sandwich [from 6 more whites] on 12 grain
1 medium banana
1 multivitamin, 1 CLA, 2 GTCPs

1115
large glass 2% skim milk
1 slice 12 grain
10 g almonds
50 g chicken breast
2 GTCPs

3
1 yoplait yogurt
30 g chicken breast

615
1 cup chopped broccoli + carrots
2 scoops whey isolate
10 g almonds
1 CLA

845
1 large banana
50 g chicken breast
10 g almonds
1 CLA

1030
1 scoop ON casein
3 CLA
30 g almonds

sunday, 5-18

910
1 slice 12 grain
50 g chicken breast
1 multivitamin, 1 CLA, 2 GTCPs

1115
1 slice 12 grain
50 g chicken breast
2 GTCPs

1230 workout

db shoulder press
1x25 45 lbs [warm up set]
1x15 45 lbs
1x12 50 lbs
1x10 70 lbs
1x8 80 lbs

lateral raises [first time]
1x15 24 lbs
1x12 20 lbs
1x10 20 lbs
1x8 20 lbs

wide grip upright rows
1x15 45 lbs
1x10 55 lbs
1x8 65 lbs
1x6 75 lbs

bent over laterals [first time]
-- missed

tricep db extensions [2 sets means 1 set for left arm, 1 set for right arm]
2x15 12 lbs [weaker than i thought i was, i initially tried for 20 lbs, failed]
2x12 20 lbs [hard reps but i got em]
2x10 15 lbs

tricep pressdowns [rope]
1x15 40 lbs
1x12 80 lbs
1x10 60 lbs
1x8 50 lbs

skullcrushers
1x10 30 lbs [too much, form was suffering]
1x8 25 lbs
1x6 25 lbs

crunches
-- missed

db side bends
1x10 45 lbs, left side
1x10 45 lbs, right side
1x10 45 lbs, left side
1x10 45 lbs, right side
1x10 45 lbs, left side
1x10 45 lbs, right side
1x10 45 lbs, left side
1x10 45 lbs, right side

post
3 teaspoons honey
2 scoops whey isolate

****, but i forgot to stretch

245 pm
1 medium banana
2 scoops whey isolate

645
1 slice 12 grain [no excuses]
2 promax protein bars [ " "]
10 g almonds, 1 CLA

800
1 lipo pill [**** but i forgot not to take within 6 hours of bed..]

900
50 g sliced turkey
10 g almonds

1200
2 scoops ON casein [i vary the dose sometimes]
3 CLA, 30 g almonds

5-19, monday [today]

915
2 slices 12 grain [today is my high carb day]
2 scoops whey isolate
1 multivitamin, 1 CLA, 2 GTCPs

1030
1x lipo pill

-- Since i forgot to stretch triceps, I think today will just be cardio. for whatever ****ing poor excuse i did saturday's workout on sunday, thus ****ing up my split. monday is chest and bis and since i didn't stretch my tris, monday would be really hard to do bench and bi workout... **** me.

-- i'm still such a ****ing newb. i wish i could run, run and hide somewhere, and just listen to the world go by... and i have to unload all of my dorm **** from my car...
 
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Old 05-19-2008, 02:18 PM   #207 (permalink)
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Originally Posted by <3Frosty View Post
Do you really think walking on a treadmill is efficient at fat burn?

speed walking yes!!!

i'd rather jog on a track or sprint for 30 second intervals (HIIT)

but that's all i did on my last cut was walk. and i got shredded.
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Old 05-19-2008, 03:28 PM   #208 (permalink)
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ok dont think negative man! dont hide and get noticed by the world! ok so u messed up the training days a lil, just train what isnt sore, say what you were ment to train on wednesday. catch my drift?
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Old 05-19-2008, 06:45 PM   #209 (permalink)
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Quote:
Originally Posted by ibanezman88 View Post
speed walking yes!!!

i'd rather jog on a track or sprint for 30 second intervals (HIIT)

but that's all i did on my last cut was walk. and i got shredded.
Just remember this general idea. Some people succeed DESPITE what they do, not because of what they do.

Alcohol is horrendous for muscle/testosterone. Yet, sooooo many people binge drink and are HUUUUGGGEEEE. There isnt a positive correlation here. Drinking doesnt make you muscular. And all evidence points to the opposite. But some people can drink alcohol like its water and still get big.
 
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Old 05-20-2008, 12:18 PM   #210 (permalink)
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Quote:
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ok dont think negative man! dont hide and get noticed by the world! ok so u messed up the training days a lil, just train what isnt sore, say what you were ment to train on wednesday. catch my drift?
mm, yeah. I just hope on some day i don't have to combine two workouts into one, i'll have to try to avoid that.

ok well yesterday's workout: I didn't feel up to biceps and chest so i just did calves and bike HIT [yeah i did the mad peddling] today i'll do bis and chest.

when i do calve exercises on the leg press machines [plural, see below pp] i put my feet on the sled, about the last 3 or 4 inches up to my toe on it and then just move my ankles, trying to keep my knees straight and not push with my leg but just my calf, and then when i'm at the top, squeeze my calves for a tight contraction and ease the weight down, always having complete control of the weight. my knees are always at a slight bend, never locked out. i just wanted to explain how i do calves on the leg presses if you didn't already know.

there are two kinds of leg press in the YMCA gym. one is an upright positioning one, you're sitting nearly at 90 degrees and the other leg press is more angled. for the more angled one you're still sitting at about 90 degrees but your whole body is on an angle, if you get what i mean. the whole body angle one is the traditional leg press that you'll find in most any gym. i use both because i have greater control on the 90 degree one and i can just move the pin to change the weight [the max there is 322 lb] but when i do big weight [600-700], i use the traditional leg press. I just wanted to clarify that. I call the 90 degree leg press "upright leg press" and the traditional leg prss "traditional leg press." here we go

230 workout [going for volume]
1 scoop whey isolate [24 g] in my blender bottle, sipping on it throughout workout

upright leg press
1x25 160 lbs
1x12 200 lbs
1x9 168 lbs single leg, right leg
1x9 168 lbs single leg, left leg
1x12 300 lbs
1x12 322 lbs
1x9 200 lbs single leg, right leg
1x9 200 lbs single leg, left leg
1x12 322 lbs
1x9 168 lbs single leg, right leg
1x9 168 lbs single leg, left leg

traditional leg press [lol there are only four 100 lb plates in the weight room the rest are [about 20 or so] just 45lbers]
1x14 445 lbs
1x14 535 lbs
1x14 715 lbs

-- refilled bottle w/ fresh water

seated calf raises [severe trembling, i said **** it and just tried to ignore it]
1x9 35 lbs
1x9 60 lbs
1x9 45 lbs
1x9 90 lbs
1x9 45 lbs

traditional leg press
1x4 715 lbs [actually a little pain in my lower back, so i stopped. my ass and back were correctly positioned, so idk what's up there. today there's no pain anywhere so i guess i was lucky]

upright leg press
3x12 322 lbs

-- refilled bottle w/ fresh water

seated calf raises
1x9 35 lbs
1x9 60 lbs
1x9 45 lbs
1x9 90 lbs
1x9 45 lbs

post
3 teaspoons honey
2 scoops whey isolate

stationary bike
20 mins HIT [i finally did it right. anywhere from 20-45 seconds very fast peddling on high resistance [3 levels from the max] to 30-60 seconds slow peddling. i did this for 20 mins and then 3 mins of slow less resistance peddling as a cool down]

-- i didn't get any lactic acid build up this time, so i need to read all the article s to find out what this is about... i'm thankful that i didn't get it though. i did get some in my quads while doing the HIT bike, that was intense.

-- on the seated calf raises i wasn't able to get a full extension but my muscles were tight and contracting so i don't know if it really matters if i couldn't get a full extension

-- i finished up in exactly 45 mins for the weights, i cut my rest periods down to about 20-30 seconds, and that was barely enough. i did the seated calf raises last and only held it contracted at the top for a second or two, not my usual 4-5 seconds.

-- my right calf is much more developed than my left, and when i just take my time to feel out the contraction, its not very strong in the left, but in the right, it's really obvious when i'm doing it right. i try to replicate the motion in my left calf and hope it's getting done. i know that sounds ****ty but i don't know what else to do.

-- on a important side note, since i'm doing all this weight lifting and occasionally wobbling around, my mother is trying to sign me up [and i am for it, i guess] for all the professional trainers in our area. on my current path i will most likely injure myself again and some professional help is great to have, someone besides my fellow college students that have acted as my PTs [they have in their official capacity since they are majoring in human health and fitness and the PT role was a work study]. good intentions don't match up to professional training. i don't know when i'll get an appointment, with work coming up tomorrow [i'm doing the 9-5 at a garden nursery, i'm a "yard boy."], i suppose i could tell my boss the appointment is therapy for my back, he'll probably buy that.

-- meals have been good, i'm back on more chicken breasts and yesterday was my high carb day, it didn't feel right to have pizza for dinner so i brought a tuna packet along [i need my protein] but i feel i have distanced myself from my family, they were throughly repulsed when i opened the packet at the restaurant table. i think next time i need to use more tact... anyway.
 
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