RE: Twin Peak's Triphase Progressive Training. Guinea Pig: Me (Z).
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 1:27:18 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
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Well as you probably know - seated calf raises predominently focus on the soleus, while standing calf raises work both soleus and gastrocs. No need to do one and not the other, you can incoporporate both in your program and get good results.
I remember you telling me about that ankle before - but i forgot. Well, whatever happens, take care of your health first. As i said to someone else, its not working risking a serious injury for a couple of pounds of muscle.
My training - going OK/good. I got down to 14% bf after my holiday and am currently bulking again to get up to 94-5kg (205-210lbs) which i should be able to achieve in another 2 months. Started work at a new place a few weeks ago - its so damn full on that im not getting much time to work out.. but still managing to squeeze some training in.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 7:13:23 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Thanks, Lynx. Great work on your own training. Sorry to hear about the not being able to live in the gym!!! :)
What do you think about doing calf raises with only the weaker leg? If I go that route, what should I do for the stronger leg for maintenance, if anything?
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Lynx100)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 7:48:38 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Phase I, Day 5 (3 sets) Date: 01/08/2007
Exercise Set 1 Set 2 Set 3
Wide-grip p-down 9 x 100 9 x 100 6 x 100
Barbell rows 9 x 70 9 x 70 9 x 70
Bent DLs 8 x 135 8 x 135 8 x 135
Barbell curl 6 x 60 6 x 60 4 x 60/3 x 50
Barbell shrug 9 x 135 9 x 155 9 x 165
Hammer cable curl 6 x 60 9 x 50 9 x 50
Calf raises 6 x 90 6 x 90 3 x 35/4 x 25
Comments: Ok, a weird-o day in the gym. The leg curl machine was broken (I really wish they would add a HS one to their collection—they have almost every other piece HS has to offer). The cable had just snapped. It was ugly, pitiful site. So I did deadlifts. Can you believe that I’ve actually missed doing them?
I am just not that great of a fan of hammer cable curls. As much as I try, the stress feels all wrong.
Calf raises—did them sitting this time. Very difficult. On the last set, I tried only the leg with the mis-manufactured ankle. Boy, is it weak. I need to concentrate on that!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 8:02:36 PM
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Wannabe_Draper
Posts: 399
Joined: 10/30/2006
From: Australia
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Some respectable numbers!
That sucks about the leg extension, I hate it when you have a plan and somehow it gets interfered with!
Hey what grip do you use for your barbell shrugs?
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 8:26:17 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Wannabe_Draper
Some respectable numbers!
That sucks about the leg extension, I hate it when you have a plan and somehow it gets interfered with!
Hey what grip do you use for your barbell shrugs?
Hmmm, it's actually the first time I've done barbell shrugs instead of dumbbell shrugs--my grip was giving out too fast, and I wanted to be able to add some weight. Anyway, the grip I used was both hands overhand, thumb wrapped around the bar.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Wannabe_Draper)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 8:32:54 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Ooops, and I should've added, "shoulder-width apart".
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 8:46:06 PM
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Wannabe_Draper
Posts: 399
Joined: 10/30/2006
From: Australia
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Thanks Z!
I havent done barbell before, so I think I might give it a shot. I am wondering if it would be any good to use an alternate grip like you would with deadlifts.... Or perhaps that might encourage uneven or unbalanced growth??
Not sure, but I know what you mean about losing grip!
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/8/2007 8:54:33 PM
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veggeep
Posts: 1456
Joined: 10/10/2005
From: Reston, VA
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quote:
ORIGINAL: Wannabe_Draper
Thanks Z!
I havent done barbell before, so I think I might give it a shot. I am wondering if it would be any good to use an alternate grip like you would with deadlifts.... Or perhaps that might encourage uneven or unbalanced growth??
Not sure, but I know what you mean about losing grip!
Alternated grip should make no difference on shrugs. The trapezius connects across the top of the shoulderblade, not the humerus. However, I think it's generally a bad idea to use a supinated grip when you've got huge weight hanging from your arms. It puts the biceps tendon at a greater risk for rupture.
(in reply to Wannabe_Draper)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/10/2007 4:52:22 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Not going to let you down, if I can help it!!!!!
I better not get sick! Isn't that one of the signs you're addicted to bb, is you worry about getting sick because that will mean your training will slack off?
Anyway, I present day 6:
Phase I, Day 6 (3 sets) Date: 01/09/2007
Exercise Set 1 Set 2 Set 3
Bb squats 9 x 135 9 x 135 9 x 135
Dbl military press 9 x 35 9 x 35 7 x 35
Quad extensions 8 x 120 7 x 120 8 x 120
Incline Bb press 6 x 120 6 x 120 6 x 120
Close-grip bench 9 x 100 6 x 100 7 x 100
V-bar p-down 9 x 110 9 x 110 9 x 110
Cable cross-overs 6 x 70 9 x 60 9 x 60
Comments: Those squats were murder. Let me tell ya, using really good form is amazing. Every muscle from my feet to my butt felt it, and I’m really feeling it the next day. Squat are extra challenging after biking 4.5 miles in the city with the wind going against you at 20 degrees F. I almost puked at the mere thought of doing squats when I got into the nice warm comfy gym.
I’m reaching limits. Must be careful to avoid failure in this phase. Next round will have 4 sets.
Cable cross-overs feel weird, although my chest today is burning nicely (yeah, I know—NOT a sign of hypertrophy, but it makes me feel extra-masculine, like I’ve accomplished something).
BTW, I like the post-gym pumps, man. I look almost good in the mirror when I’m shaving afterwards. This belly though has to go. Over the last few months, fat on my body has re-distributed. I have very little fat anywhere but in the stomach region. My BF percentage has been pretty constant. It was weird—I could actually feel the move.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to veggeep)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/17/2007 6:47:41 PM
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Wannabe_Draper
Posts: 399
Joined: 10/30/2006
From: Australia
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Good to hear!
*all personal opinion* I would avoid Mac, its really not worth the hassle. Is your X30 doing the job? If not, then go the X60. As for Lenovo or Ebay, Im not entirely certain, I guess you have to weigh up warranty and rtb policies of Lenovo vs. the nature of Ebay (from an Ebay store or private seller?)
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/17/2007 6:51:00 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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quote:
ORIGINAL: Wannabe_Draper
Good to hear!
*all personal opinion* I would avoid Mac, its really not worth the hassle. Is your X30 doing the job? If not, then go the X60. As for Lenovo or Ebay, Im not entirely certain, I guess you have to weigh up warranty and rtb policies of Lenovo vs. the nature of Ebay (from an Ebay store or private seller?)
I usually go eBay seller because they are usually established and I feel more confident. I think I came to your conclusion about the Mac. (I wish they weren't so damn sexy looking, though!). Now I'm looking at the Lenovo 3000 V100s. I'd miss the baby joystick, but the price seems right . . . .
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Wannabe_Draper)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/17/2007 8:54:21 PM
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veggeep
Posts: 1456
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Shame on you both 
Nothing can compete with Mac for simplicity, power, ease of use, sexy good looks, or straight-up flawless intuition. You hear me? NOTHING.
The Z-Man is a lawyer, so I half expect him to be hopelessly addicted to Wintel, but you, WBD, are a creative professional. I'm shocked.
I will never again be without a Mac. But then, what else would you expect from DBB's resident non-conformist? LOL 
But enough of that. I have this vision of Greg hitting the club scene, hangin' out shirtless with all the hot people and the thumpin' rave music, making all the suits in his law office green with envy over his sliced-up eightpack and killer pecs. I don't wanna hear anymore bullsh*t excuses for why he ain't makin' it happen! CHOP CHOP!
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Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/18/2007 5:08:09 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Brett, I LOVE Macs. When I was in academics, that's all we used. But you're right, the legal world uses Windows machines, and it is essential that I be able to connect to my virtual desktop from my personal computer. Sigh. Especially after a day like yesterday. Talk about cortisol. Damn.
Anyway, the tardy update. I punted two workouts last week, as I mentioned. Work and life and poor excuses.  I punished myself by skipping them all together--they were supposed to be more sets of 4, and went straight to Monday's preplanned workout of sets of 5. This morning (Thursday), it's sets of 6.
Phase I, Day 9 (5 sets) Date: 01/15
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Wide-grip p-down 6 x 100 7 x 100 7 x 100 7 x 100 7 x 100
Barbell rows 8 x 80 8 x 80 8 x 80 8 x 80 7 x 80
Leg curls 9 x 90 8 x 90 7 x 90 7 x 90 7 x 90
Barbell curl 6 x 60 6 x 60 6 x 60 6 x 50 6 x 50
Barbell shrug 9 x 165 9 x 165 9 x 165 9 x 165 9 x 165
Hammer cable curl 8 x 55 8 x 55 8 x 55 8 x 55 8 x 55
Calf raises (RL, std) 8 x 25 8 x 25 8 x 25 8 x 25 7 x 25
Comments: Trying to shave afterwards was an interesting experience. I could hardly lift my arms, and what was really sweet was when I did, my biceps were getting in the way (they aren’t large at all, but compared to their 11” days, they are just big ol’ mothers). I was forced to do this workout in the evening and closed the gym. I was tired, but happy I did it!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to veggeep)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/18/2007 5:09:39 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Phase I, Day 10 (5 sets) Date: 01/16
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Bb squats 8 x 135 9 x 135 9 x 135 9 x 135 9 x 135
Dbl military press 6 x 35 6 x 35 8 x 35 9 x 35 9 x 30
Quad extensions 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120
Incline Bb press 9 x 120 9 x 120 7 x 120 7 x 120 6 x 120
Close-grip bench 6 x 95 6 x 95 7 x 95 7 x 95 5 x 95
V-bar p-down - - - - -
Cable cross-overs - - - - -
Comments: Talk about d*cks in the gym! A pack o’ three newbies that were meandering the place hogged all kinds of equipment and almost killed me. When I was doing my last (and very tired) set of the close-grip bench, I took a deep breath and heaved. Up went the left side, but the right side stayed put, and damn near sprained a muscle. I got up from the bench, and the aforementioned D’s, who were allegedly “bench pressing” next to me (it consisted of one of the guys “spotting” where he lifted the barbell for his fellow D on every rep) had stacked a bunch of plates on that end of the bar. I mean, I was gone for a whole freakin’ minute, my towel and crap were on the bench (can’t a guy get a drink?), and there were ample pegs on which to place their weights. I got up from the bench, rubbed my tricep, growled at them, threw the plates off and in their general direction, and attempted to reach the minimum 6 reps, which now of course, I couldn’t do. They got the message. It was definitely a testosterone surge minute. And then, same D’s managed to hog both cable machines. By that time, I was so annoyed, and knowing that they spent at least 15 minutes on each piece of equipment, I gave up. I guess I should’ve done dumbbell flyes for the cable cross-overs, but I wasn’t thinking straight. The testosterone surge was causing blindness.
Meanwhile, I’m feeling extra-conscious of my gut, and have decided that when these twelve weeks are over, I’m doing a little cutting, probably and inch or so from the gut. That should coincide with training for my annual 5K race anyway. On the other hand, I’m looking better in a tight t-shirt (dark—the light ones are still too revealing for the stomach). Today (2 days later) I’m still having some delicious DOMS.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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