how are you your calves coming along, i mean i know your training more for a meet than for aesthetic reasons, but you do a lot of jumping rope, and it is on a regular basis, and i can see that your upper body is great, but was just wondering how your calves are
thanks
I will try to post a picture of them today, hard to take with a camera phone. But they are well developed and maintain a decent size. It doesn’t take much for added growth if I make them a priority since I do jump alot of rope.
weds lower body
deadlift ramp to 405x3, 225x10
singe leg press 90x8, 135x8, 180x8
back ext bw 2x10
600 skips
few rounds on the heavy bag
push ups bw 4x5
-ss-
inverted rows bw 4x5
Friday upper
bent over row ramp to 205x3, 135x12
-ss-
push up bw 4x5
inc db fly to prone 30x6,35x6,30x6,35x6
-ss-
smith inc press 110x6, 130x6, 140x6, 150x6
rack chins bwx8, 10x8, 25x8
-ss-
DB tricep press 40x10, 50x8, 60x6
bent over scapation 12.5x12, 15x10, 16x10
1000 skips, other conditioning
saturday (felt like shit)
hang clean 135 3x5
squat 225x6, 275x6, 315x6
hip ext machine 150x20
monday
push press ramp to 195x4, 135x10
neutral pull up bw 2x6, 10x6, 15x6
db bench 70x6, 80x6, 90x6, 60x6-ss-
1 arm DB row 70x10, 80x10, 90x10, 70x10
inc close bench 135x5, 155x5, 165x5-ss-
face pull blue tubex15
sprints
wed lower
deadlift ramp to 315 5x2, 225x8
squat 135x10
single leg press 135x8, 180x8, 190x8
back ext bwx15,
forward lunge 20x15,10
push up bwx10,10,10,10
-ss-
inverted row bwx10,10,10,10
1000 skips
moved treadmill
friday upper
bent over row ramp to 205x5, 135x12
-ss-
db chest press 70x6, 80x6, 90x6, 100x2
DB fly to prone 30x6, 35x10, 30x12, 25x8
-ss-
smith inc press 110x6, 140x6, 160x6, 150x6
rack chin bwx10, 10x10, 20x10, bwx12
tricep press
-ss-
bent over scapation
Saturday Legs
power clean ramp to 185 2x3
squat 225x6, 315x6, 325x6
back ext bw 2x12
monday shoulders and arms
push press ramp to 210x1, 185x3
DB upright row 40x6, 45x6, 40x6
-ss-
db lateral raise 15x10,10,12
prone rear delt raise 12x10, 10x12, 12x10
bb curl 3x6
-ss-
spider db hammer curl 20 3x10
tricep press 40x6, 50x6, 60x6
-ss-
cbl pushdown 80 3x10
wednesday hips and chest
deadlift ramp to 405x5
glute ham raise bw 3x6
-ss-
hip ext mach 200 3x10
DB dec speed press 60 3x3, 70 3x3
smith inc press 110x8, 130x8, 140x8
-ss-
DB inc fly 30 3x1o
mach chest press 90 2x10, 85x12
1000 skips
need to eat cleaner!
friday back and arms
ate much cleaner last two days. Staying around 198
bent over row ramp to 225x3, 135x12
neutral pull up bwx6, 10x6, 10x6
-ss-
rope pull over
60x10, 70x10, 60x12
wide neut. row 100x10, 90x12, 110x10 (will go med. neut next time)
BB curls 3x6
-ss-
hammer spider culrs
DB tricep press 3x6
pushdowns 3x10
saturday legs
hang clean ramp to 185x3
squat 225x6, 315x6, 335x6, 225x10
single leg press 180 2x6
-ss-
single leg ext 50 2x10
600 skips
monday shoulders and arms
push press ramp to 225x2, 185x1
BB upright row 95x6, 105x6, 115x6
-ss-
lateral raise 15x12,12,12
prone rear delt 15x9, 12x10, 10x10
BB curl 3x3
-ss-
hammer curl 3x10,12,10
tricep press 3x6
pushdown 3x12
wed legs and chest
deadlift ramp to 425x3, 225x5
glute ham raise bw 3x6
-ss-
dip mach glute press 100 3x10
speed dec db bench 60,70,80,60,70,80x3
smith inc press 110x8, 130x8, 140x8
-ss-
DB inc fly twist and squeeze 30x8,8,8
pec deck with upper emphasis 100x10, 102x10, 100x10
1000 skips
30KB swings
10 kb split snatches ea side.
back and arms
bent over rows ramp to 185x5
neutral pull up bwx6, 10x6, 12.5x6
-ss-
straight pulldown 80x10, 80x8, 60x10
cbl row 80x12, 100x10, 90x10
bb curl 3x3
-ss-
standing hammer curl 3x10-12
tricep press 3x6
-ss-
various pushdown 3x10
dips bw 2x10
1000 skips
10 min elliptical
saturday – my baby decided to show up early. So I didn’t get to lift. But she is beautiful.
Monday shoulders and arms
push press ramp to 205x3, 135x5
upright row 105x6, 115x6, 120x6
-ss-
lateral raise 15x12, 20x12, 12.5x15
rear delt raise 15x15,20x12, 12.5x14
bb curl 3x3
-ss-
spider hammer curl 3x10
tricep press 3x6,6,8
-ss-
1 arm cbl pushdown 3x10-12
hectic week with the baby going back and forth from stl to kc.
wednesday legs
deadlift rampt to 455x2, 225x8
glute ham raise bw3x6
-ss-
single leg RDL 50x12, 60x10, 70x10
arms
friday backa nd chest
1 arm cbl row ramp to 110x5
neutral pull up bwx3,20x3,25x3,30x3
-ss-
straight arm pulldown 70x10, 70x10, 70x8, 60x10
cbl row 80x10, 100x10, 90x10
db chest press ramp to 100x4
smith dec press 90x6,110x6,130x6,150x6
-ss-
inc db fly 30 4x10
db press to fly 50 2x10
sunday legs
hang clean 225x2,1
squat 225x6,315x3, 335x3
box squat 225 3x3
fnt box sqt 135x3
rev lunges 45x6,8,10
arms
monday shoulders
push press ratchet ramp to 185 x1,3 135x6
upright row 95x6, 115x6, 135x6
-ss-
lateral raise 20x10, 20x15, 20x12
rear delt raise 25x3, 20x10, 25x3, 20x10
1/10th of mile sprint x4
1000 skips
wednesday hips and arms
rack deadlift smith rampt to 410x2
deadlift ratchet rampt 405x1,3 225x8
glute ham raise bwx6,6
-ss-
1 rdl
arms
friday back and chest
bent over row ramp to 225x3, 185x12, 135x10
neutral pull up bwx3, 20x3, 30x3
-ss-
straight rope pulldown 70 3x10,12,10
various cbl rows 100x10, 110x10, 120x5,100x5,80x5,60x5
DB chest press ramp to 100x5, 60x16
DB inc fly to prone 35x15
1000 skips
