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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 10, 2022, 06:15:00 pm »
Very late reply here but that's good to hear! Any more updates?
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I just started the KOTG program. How are you liking it?
They also show that the total calf muscle volume is made of soleus mainly (43.7%)
Monday 06/07/21
-= Workout Log =-
Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest
Tibialis Raise
25
Flexor Hallucis Longus Calf Raise
25
Tibialis Raise
25
Knees Over Toes Calf Raise
25
Patrick Step
25/leg
Knees Over Toes Squat
5 x 5 >> 30sec rests.
Elephant Walk
30/leg
L-Sit (Back Flat on Wall)
Alternating leg lifts x 60sec
RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 3
345 x 1
405 x 6
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8
10lb ankle weights x 10
BW x 10
Barbell Shrugs
275 x 8
275 x 8
Sunday 06/06/21
-= Workout Log =-
Incline DB Bench Press
45's x 10
45's x 5
60's x 4
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 12
Friday 06/04/21
-= Workout Log =-
Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest
Tibialis Raise
25
Flexor Hallucis Longus Calf Raise
25
Tibialis Raise
25
Knees Over Toes Calf Raise
25
Patrick Step
25/leg
Knees Over Toes Squat
5 x 5 >> 30sec rests.
Elephant Walk
30/leg
L-Sit (Leaning Back)
5 x 12sec/leg >> No rests.
RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 1
345 x 1
410 x 3
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 10
Wednesday 06/02/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 3
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 8
DB Lateral Raises
30's x 10
Inverted Rows
BW x 12 >> 2min rest.
BW x 10
Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5
Hanging Leg Raises +20lbs x 8
Monday 05/31/21
-= Workout Log =-
RDL
135 x 8
135 x 5
205 x 5
DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 3
Barbell Shrugs
275 x 5
345 x 10 >> 60sec rests.
345 x 6
345 x 6
345 x 6
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 10
Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3
Saturday 05/29/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 1
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 10
Inverted Rows
BW x 12 >> 2min rest.
BW x 10
Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5
Hanging Leg Raises +20lbs x 8
Thursday 05/27/21
-= Workout Log =-
RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
430 x 1
405 x 8 >> 3min rests.
DB Split Squats
60's x 10 >> 2min rests.
60's x 2
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 10
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 8
Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3
Tuesday 05/25/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 6 >> 2min rests.
60's x 4
45's x 8
DB Lateral Raises
30's x 12
Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5
Inverted Rows
BW x 12 >> 2min rest.
BW x 8
DB Split Squats 60's x 4
Hanging Leg Raises +10lbs x 8
Sunday 05/23/21
-= Workout Log =-
RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
435 x 1
415 x 6 >> 3min rests.
415 x 1
DB Split Squats
60's x 9 >> 2min rests.
60's x 5
Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 8
Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 8
BW x 10
Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Chin ups BW x 5
Friday 05/21/21
-= Workout Log =-
Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 6 (med incline) >> 3min rests.
90's x 3 (med incline)
60's x 10 (high incline)
Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)
Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10
DB Lateral Raises
30's x 12
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
Chin ups
50 x 5 >> 2min rests.
50 x 4
Barbell Shrugs 275 x 10
DB Split Squats 60's x 3
Hanging Leg Raises BW x 10