Friday – 22 Days Out – Calves, Arms


5:30am: Calves

platz calves

Mountain Dog Calf Training has been very enjoyable recently, and as the whole workout can be done in around 10-15 minutes it makes a nice start to the morning. John has designed this with frequency in mind – recommending it be run upwards of 5-7 times a week! I’m hitting them 3 times per week at the moment wishing there were more hours in a day at this point.

I don’t go too heavy on the movements, preferring to really squeeze and establish a mind muscle connection. I alternate every set of calves with standing tibia raises for the front of the leg for 30 reps.

Standing Calf Raises

176lb x 10 x 1

220lb x 10 x 1

265lb x 10 x 1

310lb x 10 x 1

352lb x 10 x 1

220lb x 10 + 10 partials at bottom of movement x 2

352lb x 30 second hold at the bottom stretch. x 2

Seated Calf Raises 45lbs x 25 x 1

Body Weight Standing Calf Raises – Body Weight x 50 reps.

4:00pm – Arms

arnold arms shock

This is in my opinion, one of the most effective programs I’ve ever used for my arms. It was featured on T-Nation a short while ago and is called The Thousand Rep Arm Workout by Matt Croc. It basically involves using 10 different exercises for biceps and triceps at 20 reps per set. I’ve modified the rest periods and rest either 30 seconds per set or alternate back and forth between bi’s and tri’s with minimal rest between both.

The whole workout done this way takes about 90 minutes and the pump is beyond compare to anything I’ve ever done before. I’ve had people recently stop me in the gym mentioning my swollen arms or comment how large they’ve grown recently – despite the fact that I keep fully covered in a shirt.

A two inch arm pumped arm gain post workout has been the norm doing this over the last 5 weeks despite low calories and carbs. I believe it has radically added size to and shape to my triceps giving them a fullness that wasn’t there before. The old timers all had that thick look to their arms and I think it was derived from doing these marathon type workouts multiple times per week.

I go really light so I can target the arms effectively with minimal shoulder involvement and make sure I squeeze each rep with controlled movements and eccentrics.

A1- Cable Curls 40lb x 20 reps x 5 sets

A2 – One Arm Cable Tricep Extension 30lb x 20 x 5

B1 – Rope Pushdowns 30lb x 20 x 5

B2 – One Arm Cable Concentration Curls 22lb x 20 x 5

C1 – Tricep Rope Extensions – 30lb x 20 x 5

C2 – Barbell Curls – 45lb x 20 x 5

D1 – Bench Dips – Body Weight x 20 x 5

D2. – Lying Cable Curls – 26lb x 20 x 5

E1 – Lying Dumbbell Tricep Extensions – 35lb x 20 x 5

E2 – Cross Body Hammer Curls – 26lb x 20 x 5


Meal One
One Scoop of PeptoPro
6 egg whites

Meal Two
9 egg whites
Konjac Noodles

Meal Three
9 Egg Whites

Meal Four
2 packs of assorted sushi

Meal Five
4 egg whites
One Scoop PeptoPro
One Scoop Vitargo

Meal Six
Large Pizza no cheese
1x Quest Bar
Batch of Pancakes – 1 cup flour, 1 cup unsweetened almond milk, 1/2 cup egg whites, vanilla extract, cinnamon.

Protein – 231g
Fat – 54g
Carbs – 310g
Calories – 3015

carved out of stone.jpg


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