I have been frustrated lately that there are so few calf exercises (and also that my calves are so puny).  So I did some research and came up with a plan to hit all angles to make each exercise matter that much more.  Last night I put my plan into action and really focused on those little heifers (get it? –they’re calves).  Today I’m not that sore but I do feel pumped up and a slight soreness when I really flex my ankles.  I think I got them.  You will notice on my workout that I dropped the weight a little here and there from what I was lifting in my last calf workout.  This is because last night I changed my toe position to hit specific sections of muscle instead of keeping my toes straight and using all the calf muscles at the same time like I did before.  I am hoping that focusing on smaller areas will bring greater results.  You will see in the workout the (S) signifying toes straight, the (I) signifying toes turned in, and the (O) signifying toes turned out.  Here it is:

  • Calf Press Roc-It Machine: (S) 10 reps/376 lbs, (S) 10 reps/410 lbs X 2, (S) (I) (O) 10 reps each/172 lbs, (O) 10/376 (drop set to) 10/308 lbs (drop set to) 10 reps/240 lbs, (O) 12 reps/240 lbs (drop set to)  12 reps/206 lbs, (O) 10 reps/240 lbs (drop set to) 8 reps/206 lbs, (O), 8 reps/206 lbs (drop set to) 17 reps/172 lbs
  • Seated Calf Press: (S) 10 reps/100 lbs, (O) 8 reps/90 lbs (drop set to) 3 reps/80 lbs (drop set to) 3 reps/70 lbs (drop set to) 8 reps/45 lbs, (I) 6 reps/90 lbs (drop set to) 4 reps/80 lbs (drop set to) 8 reps/70 lbs, (O) 8 reps/90 lbs (drop set to) 7 reps/80 lbs (drop set to) 4 reps/70 lbs, (I) 8 reps/90 lbs (drop set to) 5/80 lbs (drop set to) 6/70 lbs, (O) 8 reps/90 lbs (drop set to) 9 reps/80 lbs(drop set to) 3/70 lbs, (I) 8 reps/80 lbs (drop set to) 10 reps/ 70 lbs

Leg Press Calf Raise: (one leg at a time) (S) 8 reps/115 lbs ea leg, (O) & (I) 12 reps/83 lbs ea angle, ea leg (drop set to) (S) both legs fast pump 24 reps/83 lbs, (I) & (O) 12 reps/83 lbs ea leg, ea angle (drop set to) (S) both legs fast pump 25 reps/83 lbs, (I) & (O) 8 reps/99 lbs ea leg, ea angle (drop set to) (S) both legs fast pump 12 reps/99 lbs, (I) & (O) 8 reps/67 lbs ea leg, ea angle (drop set to) (S) both legs fast pump 28 reps/67 lbs

  • Stair Step Calf Raises With Dumbell: (S) 10 reps/10 lbs, (O) 10 reps/10 lbs, (I) 10 reps/10 lbs  X 5,  (S) 10 reps/15 lbs, (O) 10 reps/15 lbs, (I) 10 reps/15 lbs  X 4
  • Standing Calf Raise Machine: (S) 15 reps/90 lbs, (O) 15 reps/90 lbs , (I) 15 reps/90 lbs X 3

By the time I got done with all of this, the gym was closing, so I did my ab workout at home using the P-90X Ab Ripper DVD.  It was a killer and I was screaming in pain while I was doing it (at about 1 am, so my neighbors probably assumed something sexual—they need to get their minds out of the gutter… or perhaps I do for assuming that’s what they were assuming…  whatever), but my abs don’t feel sore today.  Oh well. Here’s what I ate yesterday:

  • Breakfast (37 g protein): smoothie with bananas, frozen cherries, blueberries, peaches, acai with ginseng, 1 oz wheatgrass, 1.5 cups soymilk (10 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein), and 1 scoop of Vega Sport Performance Protein (20 g protein)
  • Snack: Peanuts (10 g protein)
  • Lunch (38 g protein): Chili with pureed mexican spiced pinto beans (15 g protein), soyrizo (10 g protein), 1/2 diced Tofurky sausage (13 g protein), spinach, red bell pepper, garlic and onion.
  • Snack: Mung bean sprouts (10 g protein)
  • Dinner: Lemon pepper Tempeh sandwich on spelt bread (6 g protein) with spinach, red bell pepper, Veganaise and mustard
  • Snack: Builder’s bar (20 g protein) with glass of soymilk (7 g protein)
  • Before Bed (41 g protein): Smoothie with banana, 1 oz wheat grass, 2 cups soymilk (14 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein), and 1 scoop of Vega Sport Performance Protein (20 g protein)
  • Total: 188 grams of protein for the day!!!
 

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