Calf Raise – Nick Momrik's Fitness Logs

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

2x 10/10 Banded High Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

2x 10/10 Banded Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise
2x 10/10 Banded Press

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Toe Touches
20 Trunk Rotations
Various movement attempts

Leg Conditioning

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (30/20# DB)
10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

40m Side Step Sled Pull (115/80#)

3 Sets

10 Back Squat + Calf Raises (45#)
10 Calf Raises (45#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

2x 10/10 Banded High Press (red CS)
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

On Elbows

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Trunk Rotations

Legs

4 Sets

14 Plyo Lunges (20# DBs)

3 Sets

10 Back Squat + Calf Raise (35#)
8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
30s BikeErg

4 Sets

10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

8/8 Lateral Lunge (10# DBs)
10 No Push-up Burpee to High Jump (touch ceiling)
10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

DB OH with Leg Lift + Leg wide scissor at floor (15#)
Russian Twist (15#)
Jack Knife + Reach to V (15#)
Plank DB Pull throughs (15#)
Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.

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Just the Legs

My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Trunk Rotations

Legs

4 Sets

14 Plyo Lunges (20# DBs)

3 Sets

10 Back Squat + Calf Raise (35#)
8/8 Front Foot Elevated Split Squats
30s BikeErg

4 Sets

10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

8/8 Lateral Lunge (10# DBs)
10 No Push-up Burpee to High Jump (touch ceiling)
10 Good Mornings (35#)

Really humid and sweaty today. Took us 28:15.

29 Flat

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs

4 Sets

14 Plyo Lunges (20# DBs)

3 Sets

10 Back Squat + Calf Raise (35#)
8/8 Front Foot Elevated Split Squats
30s BikeErg

4 Sets

10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

8/8 Lateral Lunge
10 No Push-up Burpee to High Jump (touch ceiling)
10 Good Mornings (35#)

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

Side Plank
Side Plank
In/Out around DB
Reverse Crunch
OH Sit-up (20# DB)

Sore Ass and Hamstrings

It was almost 70°, so we went for a 2.2 mile walk yesterday. Still really sore from the leg workout the other day.

Warmup

20 PVC passes
3 Sets
- 10 Calf Raises
- 40’ Tip Toe Walk

Shoulders

3 Sets

12 Seated DB Shoulders Press (20#)
12 Seated Arnold Press (20#)
12 Seated Side Laterals (8#)

Arms

3 Sets

15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)

4 Sets

10/10 Standing 1 Arm Hammer Curl over Incline Bench (20#)
10 Tricep Pushdown (60#)

4 Sets

8 Wide Grip Barbell Curl (45-55-55-55#)

Midline Conditioning

2 Rounds

50 alt Side Crunches
100 Jump Rope
50 Flutter Kicks
100 Jump Rope
25 Leg Raises
100 Jump Rope
16/16 Side Bends (35#)
100 Jump Rope

Fun one that B came up with. Took me 13:41.

All New by B

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
3 Sets
- 80′ Tip Toe Walk (Forward, Back, Forward)
- 10 Calf Raises

Legs

3 Sets
- 12 Lateral Box Step Overs (24”, 15# DBs)
- 140/120m TrueForm Run
- 15 Squat Jumps
3 Sets
- 12 DB Reverse Lunges (40#)
- 250/200m BikeErg
- 16/10 Plyo Lunges
3 Sets
- 12 Cossack Squats
- 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

30s Dead Bugs
10s Rest
30s Side Plank Twist (on elbow)
10s Rest
30s Side Plank Twist
10s Rest
30s Bear Crawl (forward/back over 6′)
10s Rest
30s Lateral Plank Walk
10s Rest

Good one that B found online. Rough on the shoulders.

Double Up Dumbbells

Warm-up

PVC Passes
Calf Raises
Trunk Twist
Tip Toe Walk

Conditioning

4 Rounds

80 Jump Rope
12 DB Curls (20#) + 12 Tricep Pushdowns (bar, 49#)
30 Sprinter Sit-ups (Partner does 30s Plank)
24 Walking Lunges
12 DB Bench Press (50#) + 12 DB Push Press (35#)
12/12 Side V-ups (Partner does 24 Plank Knee Taps)

Partner workout with B. For the jump rope and lunges we each went while the other rested. The dumbbell movements were paired up, so the partner rested until both movements were done. For the abs, each partner was working at the same time and then we switched. I started the first round and then we alternated who started every round after that. Took us 34:01.

With a Knee Tap

Warm-up

2 Sets
- 10 Air Squats
- 10 Calf Raises
- 30s TrueForm Walk
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

12-14-16-17 Sprinter Sit-ups
14 Side V-ups
14 Side V-ups
14 Plank Knee Taps