Quote:
Originally Posted by mr_bhana
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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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.
”A man can fail many times, but he isn't a failure until he gives up.”
