Curious about this, but a quick google didn’t help. Care to elaborate?
Sure, it’s Milos sarcev’s method. As simple as seated calf raises with a nice light weight, I use 10kg for 3 minutes non stop.
The 1st 40 seconds are easy, then it starts hitting you! By 90 seconds you want to quit. Easily the biggest pump I’ve had for calves
3 Likes
Thanks, mate. Sounds awful—good work!
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Chest
Incline dumbell press x4 (top set 62.5kg x5)
Incline cable fly x4 (top set 15kg)
Machine fly x3
Decline machine press x3 (light/focused)
Finished with triceps and biceps, nothing sexy just ticking boxes, don’t really push them as they’re way ahead of calves
4 Likes
Quads
Leg extension x4
Panatta super squat x4 (top set 160kgx8)
Leg press x4 (top set 350kgx10)
Lunges x2
Finished off with lots of dropsets on calves
Also had it suggested to me today that I’m doing way too much volume for legs by someone who I watched half squat (and hinged every rep) on the belt squat, and in honesty doesn’t really have a gym physique. That sounds *itchy I know but unsolicited criticism……
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Not *itchy…imo. I like it when I get advice from someone with top notch form and or a killer physique!
Keep doing what your doing… you know what’s working and what is not
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Shoulders & Back
Side delt machine x3
Cybex shoulder press x3 (85kg)
Cable lat raise x3
Cable reverse fly x3
Hammer strength pullover x1 (160kg)
Bent over b/bell row x3 (top set 140kg x8)
Pull downs x3
High machine row x3 (top set 120kg)
Some machines don’t have weights on them just numbers so that’s why some lifts don’t have top weights, it’s not that I’m just really weak at those lifts 
5 Likes
I have not seen a Cybex machine referenced in quite sometime. Good workout!
The cybex is the lightest in the gym, there’s a life fitness and hammer strength but they were being used.
It’s the only cybex machine I think I’ve ever used
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Hamstrings
Seated hamstring curl x4 (top set 115kg)
Good morning smith machine x3 (120kg top set, body was feeling beat up and this proved too heavy today)
Laying hamstring curl x4 (top set 85kg)
Standing hamstring curl x3 (top set 30kg)
Finished with calves and 3 minutes of hell again. @SvenG I counted upto a minute and that was 33 reps then I had to zone out
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Nice!
That’s roughly where I sit at the end of the first minute, too, give or take a few reps. It’s also about the time when I can feel the tissue swell, and I know I slow down from there on.
The challenge for me will be to keep that pace the entire time.
Keep on crushin’ it!
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About 2 minutes in I chuck my earphones off, about 2 minute 30 the reps speed right up just to get through it. Tough isn’t it!
Thanks mate
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Chest
Feeling weak and drained today so went a little lighter
Incline dumbell press x2 (top set 56kgx10)
Cybex incline press x3 (top set 130x10)
Decline machine press x3 (top set 95kgx8)
Fly machine x3
Incline cable fly x3
Tricep push down x2
Reverse s/arm push down x2
Over head rope extension x2
H/strength preacher curl wide x2
H/strength preacher curl close x2
D/bell hammer curl x2
6 Likes
Quads
My daughter wanted to have a go at my videos today so they’re a little fancier than usual
Leg Extensions x4
Panatta Super Squat x4 (top set 190kgx6)
Leg press x4 dropsets (top set 400kgx6)
Walking lunge x3
Finished with lots of calves
5 Likes
fantastic production value
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Thanks, I’ll tell her, she’ll be chuffed
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Shoulders & Back
D/bell press x4 (top set 52kg x8, had a spotter to get a forced rep)
D/bell lat raise x3 (top set 30kg)
Cable lat raise x3
Cable rear fly x3
Hammer Strength pullover x1 (180kg)
Pull down machine x3 (top set 120kg)
Lat pull down x3
High row machine x3
Side note, i got told off today for adding extra weight to the calf machine, how am i supposed to take arnie’s advice of doing 1000lb raises when the machine only goes upto 450lb 
5 Likes
Haven’t put much in here lately as i’ve fell a little flat at the moment. Eating has been a real chore for the last few weeks so i’ve decided to have a little pause on the bulk for a week just to hopefully let my stomach rest. I’ve also had a cold so thought i might as well use this week as a sort of deload. Still getting in and moving but only at 50%.
In other news i’ve just got back from a mini break in Amsterdam (because what you need when you’re trying to let your stomach rest is 2 days of none stop drinking, but it was the wifes birthday so i’ll klet myself off). What a great time it was, beautiful city and ermmm entertaining.
What i did find interesting was some locals telling me they view Brits and Russians as the most troublesome people to avoid. He told me i’m an acception but he may have been humouring me.
I digress, 100% recommend to anyone thinking about going, just get it booked, you won’t regret it
5 Likes
Chest
Incline bench 120kg x9, 100kg x14
Incline cable fly x3
Fly machine x3
Incline chest press 130kg x8, 100kg x12,12
Close grip bench 80kg x12,12
5 Likes
Good to see you back at it, how’s the stomach?
I took my wife to Amsterdam for her birthday about 15 years ago (back in my wilder days) ended up tripping out on mushrooms and wondering round the city, laughing manically and uncomfortably, absolutely off our faces…fairly typical Brit abroad behaviour. I would avoid us too! I definitely avoid the standard Brit tourist destinations where possible, we suck.