Last night I worked my calves and abs in what I thought was a very aggressive manner. I started with my abs and I felt I made progress there because I really felt the burn. But my calves were somewhat invincible. I worked them to failure and used way more weight than I did the last time I worked them (last Saturday) and barely felt a burn–and I feel nothing there today (although my abs feel tighter, which is nice). This is very disappointing because I have tiny calf muscles and really need to get them to grow. Speaking of that calf work out last Saturday—that one left me unable to walk properly for days–which felt wonderful! Well it wasn’t really the workout that did it (it was similar to the one I did last night).  I think it was the isometric squeezing of the muscles that I did for hours before that workout. You see, I went to a charity event last Saturday evening that was attended by a famous vegan triathlete, of whom I am a huge fan. I was wearing a dress that showed my legs and I was very self-conscious of how puny my calf muscles must look to a serious athlete. So, I was flexing them constantly for the entire party. Then, I left the party and went to the gym that night and worked my calves with weights. The next morning—Whoa Nelly!  I couldn’t put my heels on the ground when I stood up from my bed. I had to walk around on my toes (like a cartoon character being really sneaky). So, I wore high heels that day and the next, which just made things worse (but looked fabulous so who cares, right?) It was Wednesday before I was back to normal. But I loved it.  This is the crazy mindset you get in when you’re working out out and trying to build muscle. Pain feels good and absence of pain feels bad. It’s very strange.  But I have been told that absence of pain is not really absence of progress and as long as I am raising the weight every time, I am building muscle.  It may actually be that my body is handling the removal of lactic acid from my muscles more efficiently.  So it’s all good (even if the absence of pain just feels wrong to me because I’m ignorant—just seeking that ignorant bliss everyone is always raving about, I guess).
Anyway, check out my calf work out (ab work out is below it). And if anybody has any tips or additional exercises on working the calves—there are not very many that I know of compared to other muscle groups, which is a problem—so, please leave a comment!!! Thanks!

  • Seated Calf Raise with Plates: 8 reps/115 lbs, 10 reps/125 lbs, 3 reps/125 lbs (drop set to) 3 reps/115 lbs (drop set to) 8 reps/105 lbs, 7 reps/130 lbs (drop set to) 6 reps/105 lbs (drop set to) 8 reps/70 bs, 3 reps/140 lbs (drop set to) 4 reps/130 lbs (drop set to) 8 reps/105 lbs  (Note: last Saturday my max weight on this machine was 115 lbs.  Also, note: I do this one with a spotter, to help remove plates when I do a drop set and to be there just in case…)
  • Roc-It Calf Press Machine: 10 reps/342 lbs X 2, 12 reps/376 lbs X 2, 8/410 lbs (drop set to) 8 reps/342 lbs (drop set to) 12 reps/274 lbs, 8 reps/376 lbs (drop set to 8 reps/274 lbs
  • Leg Press Machine Calf Press: 10 reps/195 lbs, 8 reps/195 lbs (drop set to) 8 reps/147 lbs, 6 reps/190 lbs (drop set to) 4 reps/150 lbs, 10 reps/170 lbs (drop set to) 6 reps/130 lbs, 8 reps/130 lbs
  • Seated Hamstring Machine with Calves Flexed: 12 reps/80 lbs, 10 reps/90 lbs X 2, 6 reps/100 lbs (drop set to) 6 reps/70 lbs
  • Single Leg Calf Raises on Stairs with Body Weight: 10 reps/leg X 5
  • Cardio on Adaptive Motion Trainer on Toes: 20 minutes

And, here’s my ab workout from last night:

  • Ab Rocker Device: sets of 75, 25, 25, 50, 50 reps

  • Hanging Leg Raise for Abs: 25 reps X 3

  • Seated Ab Crunch Weight Machine: 25 reps/70 lbs X 4

  • Crunches on Inflatable Ball: 300 straight, 50 on each side (for total 400 crunches)

Total Crunches for Entire Ab Workout:   800!!!


And, here’s what I ate yesterday (everything is always organic):

  • Breakfast (44 g protein): smoothie with bananas, frozen blueberries, frozen peaches, 1 oz frozen wheatgrass, frozen acai pouch with added protein (7 g protein), 1.5 cups soymilk (10 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Lunch (29 g protein): High protein toast (made from kamut, millet and amaranth) (7 g protein), with white bean, kalamata olive, garlic and lemon juice spread (15 g protein).  With a glass of soy milk (2 cups=14 g protein)
  • Snack: Handful of Mung Bean Sprouts (about 1/2 cup= 24 g protein)
  • Dinner (30 g protein): Yellow split peas (15 g protein) with smoked tempeh (15 g protein), garlic, onions and spinach.
  • After Workout/Before Bed (37 g protein): Smoothie with 1.5 cups soy milk (10 g protein), banana, wheat grass, and 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Total 164 grams of protein for the day!!!

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