“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
Took a little break from social media to really focus on friends and loved ones this weekend! Week 9 starts this week, along with a new diet consisting of only 1500 calories. Punta Cana is just 22 short days away, time to push my body and get myself bikini ready!!! What's everyone working today!?! I have quads and calves
Getting pumped for legs tonight
Smith Machine Calf Raises. Before I start, never ever ever skip claves. Don't play into the "genetics" stuff you see about them. While genetics can make the process more difficult, calves are muscles just like everything else. When you break them down, with proper nutiritom, they will grow. I'm 6'2 and lanky, yet my calves look the way they do because I focus on two things: hard contractions and deep stretches. If you notice when I raise my toes, I squeeze at the top. I squeeze HARD. Calves are a well trained muscle, they support you when you stand and walk. They're used to resistance, so you need to push that resistance one step further. I loaded the smith machine with 160 lbs here and do 5 sets to failure. The reason being for so much weight and so many reps is calves are tough, they are used to taking the beating. The deep stretch at the bottom also is a key. Find a platform, and let those heels just kiss the floor, before shooting back up. Time under tension, don't bounce that's cheating.
At the end you notice me rack the weight and point my heels in. This is because after doing so many of these you may start to cramp, even with stretching (which I do afterwards, it's important for blood flow). Pointing my heels in targets the inner calves, where that slight cramping was occurring. Heels in = inner calves. Heels out = outer calves. Straight up = the whole sha-bang