thebrick's - What are you Training Today?

[turbobusa]

Good morning ! heading out the door in a min. CST today. I'll check in later.
everyone have a great training session or recovery session today. Thanks,
T

 

[AtomAnt]

The official last day of my blast was on Monday since that is the "C" (AKA Legs) workout in the A-B-C rotation. And today I can feel that I timed this cruise just right. Even two days after training, I woke up thismorning and felt like I was hit by a truck. My quads were sore and lower back was stiff. Just those little kinds of aches that you feel after going after it for a while...it is a good feeling thought, the kind of feeling that you know you got something done.

I'm probably just going to do some core and mobility stuff tonight and maybe some bodyweight junk. Nothing strenuous, just trying to keep the HR up and blood moving. Something else I like doing on a cruise is follow a ketogenic diet. After I'm in ketosis for a few days I actually feel great and it seems to help shred a little fat that is gained. I guess in a way it is a mini-cut.

 

[xmen1234]

Atom, How long do you cruise?

 

[AtomAnt]

Atom, How long do you cruise?

Depends....I go by feel. I've had some cruises that were about 6 days and I felt ready to rock and some that hit about 15 days before I was into the right mindset. I know I'm ready to go when my appetite gets voracious, my sleep is good, muscles and joints feel fresh, have a general "centered" feeling, and start to get that blood-thirsty attitude that I need to slay some iron or I'm going to go ape shit on someone or something. Once that completely driven and focused feeling returns, I give it another two days or so until I hit it to ensure I am running full bore and ready to so some damage. Plus, it just amplifies the anticipation.

 

[xmen1234]

Sounds like you have a great plan in place Atom.

Today will be Quads, Hams, Calves.

Leg presses, Reverse leg curls and Icarian calve machine. I'll throw in some ab work as well.

 

[turbobusa]

Really good cst w/o. Had a partner for benching for a change. Whata fuckin moose.just effortless sets of flat bench for my pard. He went 405 for several sets of 10 then 365 for a few sets. Then higher rep 315 -275. Seriously strong lifetime natty guy 48 yrs old. Cool ass w/o pard . My own w/o was dynamite.
Ah yeeessssssss! T

 

[thebrick]

rest day for me today... recharging the batteries for tomorrow's shoulders and traps

 

[AtomAnt]

Really good cst w/o. Had a partner for benching for a change. Whata fuckin moose.just effortless sets of flat bench for my pard. He went 405 for several sets of 10 then 365 for a few sets. Then higher rep 315 -275. Seriously strong lifetime natty guy 48 yrs old. Cool ass w/o pard . My own w/o was dynamite.
Ah yeeessssssss! T

Kickin' ass and taking names :action-smiley-070:

 

[Ironbuilt]

^^^ lol..jimmy..

I worked all day in rain and in dirt so its hoziontal stretching on couch soon
Sound like all you guys were tossing steel
I like to hear that ..have a good chow..

 

[xmen1234]

Okay. This goes to the 4 young douche bags that ruined my gym day.

If you are going to load the leg press machine with as many 45's as possible and only only do 1/8 ROM reps for 8 sets each douche bag, taking 5 min breaks in between douche bag rotations for talking on your phone, texting and high five'ng each other for each shitty set... have the fucking common courtesy to rack your weights afterwards. And when an old bastard like me asks you nicely to rack them, don't mumble under your breath as you walk away. And when called on it, don't turn around and tell me that you didn't say anything. Either talk shit like a man, or just shut the fuck up.

Sorry guys. I'm just fuming right now, and I've been calming down for 35 min already.

 

[AtomAnt]

Okay. This goes to the 4 young douche bags that ruined my gym day.

If you are going to load the leg press machine with as many 45's as possible and only only do 1/8 ROM reps for 8 sets each douche bag, taking 5 min breaks in between douche bag rotations for talking on your phone, texting and high five'ng each other for each shitty set... have the fucking common courtesy to rack your weights afterwards. And when an old bastard like me asks you nicely to rack them, don't mumble under your breath as you walk away. And when called on it, don't turn around and tell me that you didn't say anything. Either talk shit like a man, or just shut the fuck up.

Sorry guys. I'm just fuming right now, and I've been calming down for 35 min already.

That kind of shit kills me. Even though i tend to get lumped into category of "young guys" I certainly do not act like a stereotypical "young guy." Someone a few years old than me did something similar, leaving DBs and weights all over the gym floor. When they did the little umble and walk away, I got in the guy's face and asked him if he had some kind of problem. He was like, "No, what do you mean?" I go, "Well, you can apparently say something under your breath, but you can't say it to my face? Go ahead, tell me what you said, I'm all ears." He just goes, "I won't do it again." Then, me being a smart ass, say, " You know what would be really funny, if you DID do it again and someone a foot shorter than you kicked you ass...that would be a real hoot."

Anyway, just doing some cardio later today. I was messing aroudn last night and haven't done any kind of straight set flat DB pressing in a while
and being I am in cruise mode, decided to see how a few sets felt without going to failure or anything too rough. Well the gym I regularly go to only has up to 100lb DBs and I was doing easy sets of 12 with them. Probably could have gotten in the mid to upper teens. Kind of wild how strong you can get when you add some size.

And because Ironbuilt was interested in some of Dante's random tips, I dug this one up and wanted share:

Dante's Treadmill Calf Method (from this thread on Intense Muscle: Random thoughts by Dante again (I think Betito wanted me to do this) - IntenseMuscle.com)

Written by Doggcrapp

Calves: I wasnt ever going to put this on the net because its very hard to describe and I usually only used it with people in person (and i would say about 4-5 trainees online)....but what the hell....lets try it.

You got weak calves....they suck....you know it, your girlfriend knows it, Jill Pettengill that hot blonde in high school you had the fever for knew it, and your lifting partner that you blow away in spades on all bodyparts except calves knows it (thats why he wears shorts 24/7 around you.)

Hmmmmmm lets think it out.....who has good calves?

a) genetically gifted people who have no idea where they came from, never had to bust their ass for them but love to give calf training advice to everyone who will listen....even though it wont do jack crap for you.

b) fat people (almost universally) and I surmise you would too if you had to one leg calf raise a great deal of bodyweight all the time when walking (remember this concept for below though)

c) geeks - guys who walk up on their toes since kindergarten, yes they look a little light in their loafers and like they just came from a starring role in Peter Pan but no doubt.....those geeky toewalkers got some gastrocs and soleus's to be proud of. (remember this concept for below though also)


So what does the above (a b c) do for you?

Dante wants you to do cardio on your days off training correct? You have to do it anyway AND YOUR CALVES SUCK! Hmmmmm....

So Im going to show you a way to get those babies up bigtime and kill 2 birds with one stone.

****Please be very hydrated and take some Taurine before you do this ok---there is a very good chance you will cramp if you dont (Trust me on this as someone who has been doing this for years.....learn this lesson from someone its happened to...me...taurine + water especially if you are using creatine)

Allright you now do your cardio like this if you have suckass calves ok

We are going to start out so you dont kill yourself

Incline at 15 (yes the highest it will go), MPH at 3.0......I want semi-long strides and a slightly concious effort to push with your big toe during these long strides ok......and here is the key below--this is what must be done and the problem of why i never have described this on the net (and i still dont know if you guys are going to get it)

Lean forward so you are leaning over the (push button display board)...in fact you know what i would like you to do if possible so you are positioned just right? Bring your arms up on the display board and i want them straight out in front of you all the way to the crook of the elbow hanging off the top of the display board ok?

Grasp your thumb with your other hand if you have to...whatever feels right.

So stand up straight from the computer right now--and then put your arms straight out in front of you----see the crook of your elbow (where bicep and forearm meet)----that is going to be where the top of the treadmill display board is--at that crook--you probably are going to have to put a towel up there because you are going to be huffing and puffing and sweating. To accomplish that you are going to have to lean forward a little bit but i dont want you resting totally on the display board--i just want to put you in a mechanical position for your calves on the highest incline using one calf at a time ("oh dante i see what you are doing you freaking **&%$&^ slavedriver!")

So we are in position now....ready?

6 minutes at 15 incline and 3.0mph
4 minutes at 15 incline and 2.5mph
3 minutes at 15 incline and 2.0mph
2 minutes at 15 incline and 1.5mph

and you might think those slower mph is going to make it much much easier---oh it is on your breathing but not on your calves.

So 15 minutes is what you will start out with and lets see who has balls or not....and then with time you could work your way up to whatever you wanted to do....but remember your going to be expending alot of energy in this 15 minutes so i would never be doing 45 minutes cardio like this.

i honestly think you could get great benefit sticking at 20 minutes with this and do a

10 minutes / 15 / 3.5mph
5 minutes / 15 / 2.5 mph
5 minutes / 15 / 1.5mph

or if absolutely topped out (and i dont think this is neccessary but for someone who does alot of cardio or needs alot of cardio and also needs some calves you could try this)

10 minutes / 15 / 3.5mph
10 minutes / 15 / 2.5 mph
10 minutes / 15 / 1.5mph

Id be personally destroyed with that at 275lbs bodyweight - but hey it really is up to you guys here on the timing you want to do---i just want the mechanics of it done right.

Try the 15 minutes first on your next cardio day and tell me how it goes--you are probably going to be pretty darn spent.

This is my promise to you---I promise you bigger calves with this in a short timespan if you do it mechanically correct---I PROMISE YOU THAT---actually I absolutely guarentee that.

And as you get larger and weigh more and keep doing this they are going to keep getting larger if you keep doing it.

Once again (water and taurine).....this would be the time to put some glycerol in your daily water intake if you are going to do these things.

again in my personal opinion 20 minutes tops would probably be all that is needed here but Ill let you guys do your thing and decide how you want to do it timing wise....just promise me you do it as I described above.

out...

PS: no you dont have to wear a Peter Pan outfit during it....and Jill Pettengill isnt that hot anymore so stop sweating her.

 

[xmen1234]

Dante's Treadmill Calf Method is no joke. I have weak calves and tried this out about a year ago. He wasn't kidding when he said take some Taurine. I cramped like a mf'er. And that 15 minutes felt like a hour.

 

[turbobusa]

Okay. This goes to the 4 young douche bags that ruined my gym day.

If you are going to load the leg press machine with as many 45's as possible and only only do 1/8 ROM reps for 8 sets each douche bag, taking 5 min breaks in between douche bag rotations for talking on your phone, texting and high five'ng each other for each shitty set... have the fucking common courtesy to rack your weights afterwards. And when an old bastard like me asks you nicely to rack them, don't mumble under your breath as you walk away. And when called on it, don't turn around and tell me that you didn't say anything. Either talk shit like a man, or just shut the fuck up.

Sorry guys. I'm just fuming right now, and I've been calming down for 35 min already.

Hey Xmen. Know your pain.. remember though stress type anger is catabolic.Try not to let them steal your peace. now if I could only follow my own advice...... working on my garage heavy gym
to avoid that shit. Peace brother peace... T

 

[turbobusa]

Well what a noticble change in muscle soreness with a training pard yesterday.
Woke up with a perfect chest shoulder tri soreness not debilitating by any means but just nice. Ok i'm about 3 hrs from back and bi's . Gains are really starting to come on now. that little small trt dose is just right for me as I
slowly ramp things up. You guys have a great w/o or day. Brick i passed a bar in chi called Bricks place . My wife thought I was nutts when I pointed and said
ah shit i should get a pic Brick would get a kick! She looked at me like maybe I was having a strke or breakdown. Funny shit. I explained it to her.
T

 

[Enigmatic707]

Okay. This goes to the 4 young douche bags that ruined my gym day.

If you are going to load the leg press machine with as many 45's as possible and only only do 1/8 ROM reps for 8 sets each douche bag, taking 5 min breaks in between douche bag rotations for talking on your phone, texting and high five'ng each other for each shitty set... have the fucking common courtesy to rack your weights afterwards. And when an old bastard like me asks you nicely to rack them, don't mumble under your breath as you walk away. And when called on it, don't turn around and tell me that you didn't say anything. Either talk shit like a man, or just shut the fuck up.

Sorry guys. I'm just fuming right now, and I've been calming down for 35 min already.

I am the guy who will walk clear across the gym and say " hey how many sets you have left on the leg press?" And when they say "oh I'm done" I go " oh so you just left 800lbs on there to let everyone know how strong you are... Good job"

 

[Enigmatic707]

I did Bi's and Lateral and Post Delts today, fucking murdered them both!

 

[chrisr116]

Okay. This goes to the 4 young douche bags that ruined my gym day.

If you are going to load the leg press machine with as many 45's as possible and only only do 1/8 ROM reps for 8 sets each douche bag, taking 5 min breaks in between douche bag rotations for talking on your phone, texting and high five'ng each other for each shitty set... have the fucking common courtesy to rack your weights afterwards. And when an old bastard like me asks you nicely to rack them, don't mumble under your breath as you walk away. And when called on it, don't turn around and tell me that you didn't say anything. Either talk shit like a man, or just shut the fuck up.

Sorry guys. I'm just fuming right now, and I've been calming down for 35 min already.

I feel you man...I got mouthy with a trainer once for having his client stand on the only available bench press bench and do deadlifts while standing on it. Some new age shit. I was on tren, and got hot about it after I stood around watching this fucker tie up my workout. I told him if he wants to hyperextend, then to stand on one of those platforms or something. The trainer moved the dude. The idiot has like 90 lbs on the bar and those damn footie glove shoes on. I can't respect that...

 

[thebrick]

After a good warm up, I hit shoulders and traps. Went great. Love that burn baby!!

 

[xmen1234]

Shitty day at work. Skipping cardio and going to crack open a cold one. You gotta do it every once in a while, right. I mean, I've had this 12 pack of Red Stripe in my fridge for about 2 months and there is still 7 left.

Salute a Cent’anno :food-smiley-004:

 

[thebrick]

Hope you drank one for me Xmen!

Hit arms yesterday, Hard and fast. Today is shaping up to be a leg day. I want to break a sweat and have a burn, not look out the window at all that snow.