Today, we took a moment to enjoy each other’s company over a warm meal. Our Christmas party was filled with lots of yummy food, a little magic, good company and lots of laughs. We are blessed!
Let’s crush this week wit a shoulder workout 💪💪💪
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Leg day with this one 💪🏼❤️
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Working out in my living room isn’t easy, but I get it done. Today’s 3x12 supersets:
Parallel squats and front squats
Side lunges and front to back lunges
Glute bridges and looped kickbacks
Deadlift to calf raise
What was your workout today?
What did I ever do to deserve living in a world with calf machines that don’t go heavy enough??? 🦵🏽🦵🏽
🔥 Keys to Big Calves 🔥
🗝 Train in the 20 rep range. They are mostly slow-twitch fibers so they respond better to high reps. 🗝 Train heavy on occasion. Each calf can lift your full body weight no problem so you need to overload them to give them a reason to grow. 🗝 Train 3-4x/wk. Humans are capable of running several miles every day. The calves have many capabilities and recover quickly so they need to get hit frequently. 🗝 Work the gastroc (outer muscle) and the soleus (underlying muscle). Donkey kicks and seated calf raises work each respectively, with standing calf raises working the entire muscle. 🗝 Train a full range of motion and flex your shin at the bottom. 🗝 Stagger then with other exercises. No one has time to hammer out 10 sets of calves after every workout. Today I worked back and shoulders and I just did one set of 20 between every upper body set until I got my 10.
#calves #workoutwednesday #legworkout #bodybuilding #paleo #intermittentfasting #aesthetics #workoutmotivation #onlinecoach
Heute stand Beinbizeps und Kreuzheben auf dem Programm💪🏼
Ich habe mit dem Kreuzheben vor kurzem wieder begonnen und glaube dass ich dadurch gute Fortschritte mache👍🏼 Die 180kg gehen schon ganz gut😎
1. Beinbizepscurles Sitzend im SS mit Sitzendem Wadendrücken
2. Beinbizepscurles Liegend im SS mit Sitzendem Wadendrücken
-WERBUNG‼️ Klamotten und Supps von
Alle Produkte und Kompetente Beratung bei @sentinatorshop
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Mein Coach @sentinator_li
🔥𝐔𝐍𝐃𝐄𝐑𝐒𝐓𝐀𝐍𝐃 𝐓𝐇𝐄 𝐒𝐄𝐀𝐓𝐄𝐃 𝐂𝐀𝐋𝐅 𝐑𝐀𝐈𝐒𝐄🔥
Tag a Friend Who Loves Calves!
📍This exercise targets the soleus muscle which is underneath the gastrocnemius muscle. The gastroc and soleus come together to make your achilles tendon. Both these muscle are responsible for plantar flexion (calf raise motion).
📍The soleus is best targeted in the seated position because the gastroc muscle crosses the knee joint. When you bend you knee, you create active insufficiency meaning the gastroc will be in a shortened position and is not able to produce an effective amount of force.
📍The soleus on the other hand does not cross the knee joint so it doesn’t get shortened in the seated position. This puts the soleus in a better position and makes it the prime mover of this exercise.
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#calfraises #calves #seatedcalfraises #soleus #gastroc #achillestendon #achilles #gastrocnemius #hypertrophytraining #isolationexercises
I refer to #selftalk
a lot. I personally believe it's what we do the most steadily....second to breathing. In that analogy, we are breathing in the energy of our own thoughts every few seconds. Today my self talk was more about feeling a lack of strength from taking time away from the gym, when it should have been a praise of my overall health at my age, plus the fact that I will have my strength back in a short time of focused workouts. I work to be a personal advocate for positive self talk...to make it like breathing... #thepathofdavid