Approved Log From shit to fit my Training Log

[ballin2504]

Thank you. I train them 2-3xweek just really have to hit them hard and chase the burn until you can’t stand it anymore. I use to have shit calves but I always trained them after I did a workout so they were always half assed. In 2016 I started training them first and really take them to actual failure like every other muscle and 6 months later I started getting comments about my calves.

Well you did a damn good job!

 

[Mobster]

242lb this morning

Abs, calves and cardio

Abs (superset)
3 rounds
Rope crunches - failure increase weight each set

Planks - failure

Straight leg crunch - 1xfailure (legs straight out crunch up until you feel your bottom ab contract)

Hyperextended sit ups on a bench (lay on a flat bench and let you shoulders hang off the edge. Stretch you abs as far as you can for a 3 count then crunch up until you feel your bottom ab contract)

Calves
Life fitness seated leg press - sets of 10 working up until you can’t get 10 anymore then do a dropset back down to your starting weight

Seated calf raise - 1min set (set a timer and move the weight whatever speed you want as long as you are going through the full range of motion and don’t set the weight down regardless of how far you can move the weight until you reach 1min)

(I used 2 45s and 2 25s) for reference

My pre cardio supps.

Nice idea.

 

[Jfrost89]

big high carbs i love high carbs high protein
you do legs?

My high days are on back or posterior chain days (back, glute, hams)

 

[Tiger Salman Khan]

Check ins this morning at 249lbs

@Jfrost89 You are looking amazing bro........

 

[going2cycle]

Normal training day diet
Pro 330, Carb 340, Fat 70 Cal 3310

Push
Crucifix cable cuff side laterals - 3x15-20 with a triple dropset on the last set

Incline hammer press - 1x6-10, 1x12-15

Flat machine press - 1x6-10, 1x12-15

Pec Dec fly - 3x15-20 slow negatives with a 3 count in the stretch

Assisted dips - 3xfailure (add plenty of assistant so you get atleast 12 reps on every set I leave the assistance the same for all 3 sets. Super slow negatives with a deep stretch)

Single arm overhead cable extension - 3x15-20

Straight bar cable push down - pyramid set (start at a light weight do 10 reps on every plate increase by one plate each time for 5 plates then drop back down 10 reps on every plate all one set)

normal day but great pumps I bet

 

[SteveSmi]

i like how you keep the workouts simple and effective

 

[Mobster]

My days don't vary much between on and off training days except for a protein shake for 'on' days

 

[Jfrost89]

Not bad for being off 12 days let’s see where they’re at in a month on 1400mg of test

 

[JasonPriest]

thanks for explaining the calcium test
that's really good man that means you're avoiding the junk food

 

[BodyMonster34]

bro clean arteries important
a lot of bodybuilders getting heart attacks

 

[QuadSweep]

great job on the posing routine
249 lbs is incredible

 

[Austin316]

you're pretty much all muscle
don't see very much fat at all on your frame maybe 5% Max

 

[sambee38]

you have the potential to definitely go National and have a lot of success
we believe in you

 

[BookerTNY]

thanks for posting up the training routine
I like to push day routine a lot

 

[Arabian]

nice job getting over 300 g of protein
and you're keeping your calories perfect

 

[Zyglamail]

one thing I would like to see you do is post up some more meal pictures

that will be cool if you could do it

 

[Shrine]

nice job doing the pec deck flies
now we see how you get that chest nice and thick

 

[caligirl85]

great job on this
single arm overhead cable extensions are no joke

 

[zedhed]

I'm glad that you're being honest about the assisted dips
nothing wrong with that since you're doing the super slow negatives

 

[Jfrost89]

thanks for explaining the calcium test
that's really good man that means you're avoiding the junk food

I got it after I had complications from Covid 3 yrs ago to make sure I was healthy enough to continue to bb. So I spent a ton on blood work, echos, calcium score etc. Obviously I know test aren’t the be all and anything can happen at anytime in the sport, hobby, pageant show whatever you want to call it but so far all test have always came back spot on.