I have read recently that when adding bulk to the muscles that it is helpful to cycle your workout from heavy/low rep to lighter/high rep for maximum results.  So, since I did the heavy weight calf workout the last time, this time I dropped the weight a little (but not too much) and raised the reps.  Today it feels like this was a good choice.  The calves are feeling very pumped up and I really like that!

Just want to say about this workout, for all the ladies out there… I mentioned yesterday that my “Lady Time” has come. I had some cramps and felt lethargic, all the bells and whistles.  All except for during and right after this workout.  I don’t know if it changed my hormone levels by lifting weights or if putting so much focus on my calves is what did it, but this workout stopped my bleeding for a while and completely erased any bad feelings in my body.  I didn’t feel like going to the gym at first, I just felt like laying around the house. But I made myself get up and go, and, as usual, I was SO glad that I did.  The same thing happened last month.  After these good experiences, I will never skip the gym just because mean old Aunt Flo is visiting.  It turns out the the gym kicks Aunt Flo’s butt right out the door.

Here’s the workout (remember the “S” means toes straight, “O” means toes turned out and “I” means toes turned in:

  • 5 minute warm up on the elliptical machine with the ramp at 15, on my toes
  • Free Motion Calf Press: 15 reps/220 lbs  I, O , S X 3, 10 reps/280 lbs I, O, S
  • Seated Calf Machine: 12 reps/70 lbs S, I, O X 3
  • Standing Calf Machine: 10 reps/ 70 lbs S, I, O X 3
  • Donkey Calf Machine: 10/60 lbs S, I, O X 3
  • Elliptical on toes with ramp at 15/on level 10

And, here’s what I ate:

  • Breakfast (37 g protein): smoothie with frozen cherries, blueberries, peaches and 1 oz wheatgrass, bananas, 1.5 cups of soymilk (10 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein), and 1 scoop Vega Sport Performance Protein (20 g protein)
  • Snack: peanuts (15 g protein)
  • Lunch (35 g protein): 2 heaping tbsps peanut butter (10 g protein) on 2 slices of tofu toast (25 g protein)
  • Snack: seaweed
  • Dinner (23 g protein): black beans (10 g protein), brown rice (3 g protein), spinach, red bell peppers, small bits of tofu (5 g protein), almond slivers (5 g protein)
  • After Workout/Before Bed (47 g protein): smoothie with bananas, frozen blueberries, peaches, wheatgrass, cherry juice, 2 cups soymilk (14 g protein), 1 scoop : VP:, 1 scoop (20 g protein), Vega Complete Whole Food Optimizer (13 g protein)
  • Total 158 grams of protein for the day!

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