Tag Archive: calf raise

June 5 Arms, Calves

warmup:  5 min elliptical


Superset:  V-Bar Pushdowns & Fat Grip Cambered Bar Curls (rest varies)

95 x 20 / fat70 x 8

115 x 20 / fat70 x 8

125 x 20 / fat70 x 8

135 x 20 / fat70 x 8




Superset:  DB Hammer Curl & Assisted Dips  (rest varies, 3 second negative on the dips)

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10




Superset:  Bent Over Overhead Extension & Incline Concentration Curls  (rest varies, extensions followed by partials out of the bottom ROM)

110 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10




Superset:  Standing Calf Raise Machine & Dorsiflexion  (30 sec rest)

235 x 8 / 50

255 x 8 / 50

275 x 8 / 50

295 x 8 / 50

315 x 8 / 50

335 x 8 / 50

355 x 8 / 50

395 x 8 / 50


post workout:  30 min elliptical

May 31 – Legs

Went to the gym today determined to do what I needed to do – time didn’t matter, take all day if you feel like it, just put in the work.


Giant Set:  Squats, One-Leg Leg Press, Lex Extensions (60-120s rest)

105 x 6 / 255 x 12 (each leg) / 120 x 25

130 x 6 / 255 x 12 (each leg) / 120 x 25

155 x 6 / 255 x 12 (each leg) / 120 x 25

170 x 6 / 255 x 12 (each leg) / 120 x 25

195 x 6 / 215 x 12 (each leg) / 120 x 25

220 x 6 / 215 x 12 (each leg) / 120 x 25

notes:  I used the same weight progression for the squats that I would use on 5/3/1.  I soon noticed on the leg press that my right leg was a lot weaker than my left, by Set 5 I had to drop the weight so my right leg could keep going.


Giant Set:  Deadlifts, 45 Degree Leg Press, Seated Leg curls  (60-120s rest, double overhand on DL for first 4 sets, then switch grip for Set 5 and 6, feet high and wide with feet pointed out for the leg press, lean forward on the leg curls)

155 x 6 / 10 plates x 12 / 120 x 25

190 x 6 / 10 plates x 12 / 120 x 25

230 x 6 / 10 plates x 12 / 120 x 25

250 x 6 / 10 plates x 12 / 120 x 25

290 x 6 / 10 plates x 12 / 120 x 25

325 x 4 / 10 plates x 12 / 120 x 25

notes:  So glad the gym wasn’t busy!  This workout ties up a LOT of stations… I was so tired by the end my back was rounding a lot on the last set of deadlifts, so I stopped at 4.


Superset Standing Calf Raise Machine and Dorsiflexion  (30s rest)

215 x 8 / 50 flexes

215 x 8 / 50 flexes

235 x 8 / 50 flexes

255 x 8 / 50 flexes

275 x 8 / 50 flexes

295 x 8 / 50 flexes

315 x 8 / 50 flexes

335 x 8 / 50 flexes


post-workout cardio:  30 min elliptical


Workout is very simple on paper, draining as HELL in practice.  I don’t usually do squats and deadlifts together, and as part of a circuit?  Nasty.  I came home and just lay on my couch for 4 hours straight, no lie.  I am gonna be dead tomorrow, I can tell.  Killer workout!



It might have been crazy to have a 2nd back day 2 days after the first, and the very next day after I got my low back deep-massaged.  but whatever!  Had a hunger for some DLs.  Just call me DL Hugely!!


Deadlift and Assistance

Deadlift  (60-120s rest, double overhand grip for first 5 sets, switch grip on 6th set, no straps used)

155 x 5

190 x 5

230 x 5

250 x 5

290 x 5

325 x 5

notes:  As predicted, my low back was getting tired fast!  It was still recovering from the RMT.  I noticed rounding was getting bad on the last set so I clipped it short at 5.  Weight was flying up though!  Just harder to get low when your low back is giving up.  I keep sticking with double overhand when I am sub 300, and jump to switch grip when I am 300+, it seems to work fine, although 290 felt pretty draining on my double overhand grip for sure, it was so borderline.


Meadows Rows (45s rest)

50 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8


Closegrip Machine Rows  (45s rest, explosive reps)

225 x 6

225 x 6

225 x 6

225 x 6

notes:  225 is about the edge of what I am barely capable of “exploding” on, so I will stick at this weight for a bit.


Scapulae Stretch Pulldowns  (45s rest)

210 x 8

210 x 8

210 x 8

210 x 8

notes:  rubber grips be ripping up my calluses!  ouch!


DB Shrugs  (45s rest, hold squeeze for 3 seconds each rep)

80s x 12

80s x 12

80s x 12

notes:  feeling good!  Decided since I gambled so hard with my back, why not gamble on my calves too??

Standing Calf Raise Machine (45s rest, do partials out of bottom ROM, basically stretch down past parallel, then go up to parallel only, full reps of course go from past parallel to full toe pointing)

195 x 10, 15 partials

235 x 10, 10 partials

275 x 10, 5 partials

315 x 10, 5 partials

notes:  I only mention the ROM because I see so many ppl halfass it so often on the calf raise machine.  You have this great chance t let your ankle go down past where the floor would be, why not take advantage!!  Work the extreme ranges of your ROM, something I can;t do as well when I stand around with a pair of DBs.

post-workout – 20 min cardio

fun times!


This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

60 x 30
75 x 20
75 x 15
90 x 15
105 x 10

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

40s x 10
40s x 10
40s x 10
40s x 10

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

Cut Day 48 – Glutes

Was able to work out a time to get a session in with my friend, so we could get some good pictures.  To make it worth her while, we made it a glute-focused workout.  I will do more Legs on Monday, this was just extra work.


30 min elliptical, heavy resistance
5 min break
40 min ellip, light resistance, fast pace
20 min break for food
30 min, moderate resist, fast pace
5 min break
10 min heavy while waiting for friend

You may ask, why not a spin bike?  Because I am doing a few spin classes tomorrow and I didn’t want a sore ass, haha.  Then my friend showed, and it was time for weights!


5 min heavy elliptical, focusing on contracting the glutes and hamstrings

Jefferson Lifts (back and forth, me to her)
40 x 15
40 x 15
60 x 15
60 x 15


Kickback Machine (back and forth)

40 x 15/15
50 x 15/15
55 x 15/15
60 x 15/15


SLDL (back and forth)

90 x 20
110 x 20
110 x 20


Reverse Hack Squats (back and forth)

2 plates x 15
4 plates x 15
6 plates x 15
8 plates x 15
10 plates x 15


Seated Calf Raises (back and forth)

1 plate x 20
2 plates x 20
2 plates x 20

Donkey Calf Raise Machine (back and forth)

240 x 20
260 x 20
260 x 20

Leg Press Calf Raise (back and forth)

260 x 20
300 x 20
300 x 20

Standing Leg Curl (back and forth)

70 x 15/15
80 x 15/15
90 x 15/15


Superset Seated Leg curls and Leg Extensions (back and forth)

120 x 12 / 120 x 15
120 x 12 / 120 x 15
120 x 12 / 120 x 15

Thursday Quads, Calves

Another 4:30 AM wakeup call. I decided it had been TOO LONG since Leg Day, so what better way to fight off the cold weather than by sweating your guts out? I admit, I was feeling nervous about this leg day, but that’s ok. Nervous and upset stomach are the best leg days! Digging yourself out of the **** is what builds character.

Oct 24 – Quads, Calves
(3 sec negatives on all reps, TRIED to keep about 45 sec b/w all sets)

Barbell Squats ATG
135 x 20
135 x 11
135 x 10 I got overheated and had to walk around for 90 seconds, I couldn’t maintain the 45 sec rest, considered puking, haha
135 x 10

Slow negative high rep ATG kicked my butt! I tried to make the slow neg happen by activating my hamstrings consciously on the way down, kind of like a PULL. When I couldn’t maintain the cadence anymore I stopped. When I couldn’t stay calm anymore I stopped. As you can see, I only was able to hit 20 reps on the first set, so maybe my conditioning was what failed first. 45 seconds is so short! Sometimes I forget that.

My abs were also sore still (sad right? from monday? goes to show I should probably hit abs more often), so my core was probably about to wear out soon if my conditioning hadn’t. My core has always been the weak point of my squat.

What I really could have used was a partner shouting at me to keep me from psyching myself out. Oh well, it was a learning experience

Hack Squats to just below parallel
4 plates x 8
4 plates x 8
4 plates x 8
4 plates x 8 DROP 3 plates x 4 DROP 2 plates x 4 DROP 1 plate x 6

I forced myself to keep the 45 sec rest period, so I was sweating like mad after this! Form got sloppy near the end, to be honest I ended up bracing my hands on my thighs a few times near the end, so prob about 4 or 5 bad reps in there.

One Legged Leg Press Machine
180 x 20/20
180 x 20/20
180 x 20/20
180 x 20/20

Normally I like to go with no rest, back and forth leg to leg, but I NEEDED the 40-45 sec break on this one, and took it. Keeping the 3 second negatives was MURDER, even though the weight was really doable. This machine had a digital clock, so I made sure those 3 seconds happened for real, because my mind was running ragged and it would have been easy to count way too fast.

My legs were getting real tired at that point, I had to close my eyes and just go somewhere else mentally, thankfully the machine counted my reps too, cause I couldn’t afford to send any blood to my brain, my legs needed it all, haha! Seriously, I got off the machine, grabbed a paper towel, sprayed it with cleaner, then threw the spray bottle right in the garbage without thinking! Had to fish it back out.

Leg Extensions
160 x 10
160 x 7
160 x 7
160 x 7

Just carve out as many reps as you can.

Standing Calf Raise Machine
320 x 8
320 x 8
320 x 6
320 x 8 DROP 260 x 7 DROP 200 x 10

Seated Calf Raise
150 x 8 DROP 115 x 7 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 5 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10

I love the seated calf raise. I figured why not finish off with 4 triple drop sets I see so many people do the seated calf raise so lazy, just the midrange ROM. Use the whole range guys! Go down past parallel, dip your heels, then POINT your toes and extend all the way to the top.

The workout was only just over an hour, but it wore my ass out! I took a scoop of Fast Fuel 40 min before the workout, and I knew this workout was gonna run me through my weak areas (squats and high rep slow negs), so I took a second scoop of Fast Fuel during the workout, along with the ReGen.

I was doing SLOW ATG squats for max reps by 5:30 AM. I figure I paid my dues for the day 😛

I was going to call this quick and dirty, but in the end it didn’t really take any less time… but I just stuck to 3 exercises, so let’s say simple!  And it sure was dirty.

At lunch, I convinced a coworker to go to our office gym with me.  They don’t have much there, no squat rack, etc.  But they had a leg press, and they had leg curls.  So that is what is up.  My coworker wanted to do some cardio, so I was on my own.



45 degree Leg Press (about 60 sec between sets):  2 plates x 50 reps; 4 plates x 40; 8 plates x 30; 12 plates x 20; 16 plates x 10, 10, 10, 10, 10

prone leg curls:  (about 30 sec rest)  120 x 15, 13, 11, 10

standing bodyweight calf raises:  95, 95, 95, 95

notes:  well maybe this took about 30-40 min, when you factor out the travel time there, so I guess it WAS quick and dirty!

The leg presses felt good.  I really felt the activation in my quads with 16 wheels, so I ended up doing 5 sets with that weight.  I was pouring sweat down my face near the end.  On the other hand, it is such a small gym, that these two other dudes were bummed that I was hogging most of the 45 lb plates.  Sorry bros!  Better luck next lift.  (Not to mention, one of them stopped to tie their shoes just inside the locker room, and my coworker accidentally opened up the door right into dudes head, sending him rolling on the floor)

I was worn out for those leg curls, but they felt pretty good.  I stretched out with a bunch of calf raises, then it was back to work!


What about you, any good workouts leave them in the comments below!  I love reading about workouts as much as I love watching them or doing them.

The plan for today was to do a leg workout in the morning, then a yin class in the evening.

No workouts with Leslie this week, so I thought it would be fun to try something new.  You have to vary it up every once in a while, keep your body guessing.  First you adapt to what you are doing, build the mind-muscle connection, then when you get comfortable, switch it up.

So this would be my week for trying out my backup workouts, and for legs I locked into a brand new one.  Sneak preview:  no lunges! HAHAHAAAAA

I got to the gym at 6 am-ish.  This was also novel for me, I hadn’t done a 6 am workout in a long time.  time to get busy.  Squats at 6 am, say whaaaaaatttt???

bodyweight sissy squats x12, x12, x12, x12 (90s rest b/w sets)

squats:  155 x12, x12, x12, x12, x12 (90s rest)

one-leg leg press machine:  195 x12, x12, x12, x12 (back and forth leg to leg, no rest)

leg extensions:  135 x12, x12, x12, x12, x12, x12, x12 (30 s rest!)

seated leg curls:  135 x12, 150 x12, 165 x12, 180 x12 (90s rest)

stiff-legged dead lifts:  95 x12, x12, x12  (90s rest)

seated leg curls:  90 x12, 105 x12, 120 x12, 135 x12, x12, x12, x12 (30 s rest)

bodyweight straight leg standing calf raise:  80, 80, 80, 80 (90s rest)

notes:  Your eyes don’t deceive you, that is a workout with some pretty beefy volume.  No time for chit-chat, just go after it.  The whole thing took about 80-90 min.  The sissy squats served as my warmup, and the calf raises served as my cooldown.  20 working sets for quads, 14 sets for hams, and 4 sets for calves.  Beefy.

5 sets of squats.  the weight isn’t high, but I wanted to practice my form, go at least as deep as parallel, get used to the feeling of dropping to that depth.  by the end I was dripping sweat.  Some stiffness in the right knee during leg press, it went away quickly.

Yes, your eyes read that right, I did 7 sets of extensions and leg curls with only 30 s rest in between sets!   Basically, I was trying out the FST-7 system.  I haven’t watched the dvd, but my rough understanding is you do a compound exercise, then an isolation, then a compound, then an isolation for 7 sets with 30s rest.  I didn’t do it in quite that order, mine was more like iso, compound, iso, iso.  But the sissy squats warmed me up, the squats were the taxing work, and the leg presses were me reducing the rest time to ramp up into the extensions for the climax.  And let me tell you, the weight was low on the extensions, but they burned!!  I was really feeling it by the end.

I didn’t know what shape the hamstrings would be in by this point, but they felt pretty solid, so I was playing with the weight a lot on the leg curls, finding something that was challenging but I could go the distance with.  I will say this, 90 is WAY too light, I think the pad was dropping just from the weight of my legs, ROFL.  Do my legs weigh 90 pounds?  Holy crap!  Next time I do this workout, I will be able to zero in on the perfect resistance.

SLDL’s remain really awkward for me, so I picked a light weight and worked on form.  They still felt awkward, but I took my time and hopefully built some of that mind-muscle connection.

Calf raises I like high rep bodyweight sets since my calves are big and stubborn, and respond better to massive pump sets.  If I load the weight on the calf machines, I either feel nothing or get a massive cramp, so w/e.

In the evening I headed out to hot yoga for a stretching session.  I walked into the hot room feeling like I was on autopilot, just drift in and set up my spot.  We did some straight wide leg forward folds, cobblers pose, half happy baby (AKA the most miserable pose on Earth, haha).  My mood became grumpy during half happy baby, I am just learning to really hate that pose!  While I dealt with all the negative stuff it dragged up, I noticed I started to fidget more and more during poses.  My mind became busy, I couldn’t hold my focus or maintain my steady breath.  Honestly, most of my yin class was spent just sorting through all the grump.

It was a 60 min class, so luckily the suffering came to an end quite quickly, ha.  But all that pain and discomfort and challenge is exactly what I need.

You have to throw yourself into discomfort and strain if you hope to get healthy.  It seems like it shouldn’t be that way, we fool ourselves into thinking that we get healthy by avoiding pressure, but it is the opposite – health flows from adversity.

On a basic level, you have my resistance training.  I push the muscles as much as I can both heavy and for a long time, to push them to suffer microtrauma, the muscles rebuild themselves bigger and stronger, tada! improvement.

Next you have yin.  You stress out the connective tissues, gently push it to a soft edge, cause microtrauma, little tears, then the tissues rebuild you more flexible than you were before.

But take it even further.  I read an article today on the medical benefits of infecting someone with an intestinal parasite.  No, seriously.


How’s this for a tagline:  “Scientists run tests on a lab full of monkeys with chronic diarrhea”   hee hee hee!

Sorry, back to my point.  Scientists are wondering if maybe our sterile healthy environment has made us more susceptible to certain conditions.  Humans as a species grew up on Planet Earth alongside a raft of weird microbes and parasites.  And they made us tougher.  That’s why companies are starting to advertise “probiotic” foods, because we are suspiciously lacking these days in sufficient friendly stomach microbes, that help us digest.

So the thought is that the intestinal parasites gave our immune systems something to do.  But in the western world we have largely eradicated such parasites, and we have also seen the growth of conditions where our immune system is attacking itself, like Irritable Bowel Syndrome, inflamed bowels, ulcerative collitis, and other autoimmune-related conditions.

Testing is going on, but it looks like they might be on to something.  Some sort of controlled infestation has certainly cured the monkeys of their chronic diarrhea, they started putting on weight, etc etc.

You know that old adage about avoiding germs all the time makes you weak?  That might be true.  Just like weight training and yin, our immune systems need the occasional workout.  I wouldn’t suggest swallowing some whipworm eggs 😛  But these patterns just keep popping up in Nature, iron sharpens iron, strength through adversity.  You must go out and test yourself, push yourself, try new things, if you expect to get better, to improve.

Food for thought!  Day 16 down!