Friday, July 8, 2005

Entry #127
Light chest day on the powerlifting program, and added abdominals and calf exercises.

Weighted crunches: 5 sets; 25, 20, 15, 12, 12 reps (2 25 lb plates on chest)

Reverse crunches: 4 sets; 12 reps

Standing calf raises: 5 sets; 15, 12, 10, 10, 10 reps (150 lbs, 200 lbs warm-up sets, 300 lbs last three sets)

Seated calf raises: 4 sets; 15, 15, 12, 12 reps (185 lbs)

Lying calf raises: 3 sets; 15 reps (400 lbs)

At home: drills on the heavy bag. Several rounds of both punching
and kicking. Went bare-knuckle. Working on snapping my kicks harder. I
noticed while watching K-1 on ESPN, Michael McDonald never lost power
in his kicks, while his opponents legs looked slow compared to his
powerful and lightning fast snaps. Impressive. Flexibility stretches
and push-ups afterwards. Managed 40 in one set. Very low but compared
to my standards for endurance, it's an improvement considering my
muscles are fatigued from bench pressing.

Watched Dragonball Z afterwards. Seriously. It counts.


  1. dont forget about me and the whole plan!!

  2. When you do you standing Calf raises, do you alternate your feet positions? Like toes pointed in, toes pointed out, and feet straight. I do because I'm trying to get better separation and overall definition in my calves.

  3. 21's =
    Curl Bar
    First 7, bring it up Halfway
    AT 7, bring thr bar all the way up, and then from your chest/neck, bring it halfway down.
    Last 7 - Full Motion

  4. Hey life, muscle definition is a result of low bodyfat, so different positions for an exercise really wouldn't give you that. It would apply pressure to different parts of your calves in the same way different stances for bench press and squats would, and that's where the seated and lying calf raises come in. So the answer would be yes, but not in the same exercise.