evilcyber.com
  • Home
  • Workouts
    • Home Workout Plans
    • How To Build Muscle
    • How To Get Toned
    • Home Workout Equipment
    • Advanced Workout Topics
    • Other Workout Programs
    • Important Workout Lingo
    • Recommendable Books
  • Cardio
    • What Is Cardio?
    • How To Start Cardio
    • Home Cardio Exercises
    • Cardio Or Weights First?
    • Best Time For Cardio
    • Does Cardio Burn Muscle?
    • Cardio On Empty Stomach?
    • HIIT – Doing It Right
    • Cross-Training
  • Weight Loss
    • The Secret To Weight Loss
    • Gain Muscle And Lose Fat?
    • Exercise And Weight Loss
    • Diet Reviews
    • Weight Loss Myths
    • Weight Loss Supplements
  • Nutrition
    • Healthy Nutrition Explained
    • Bodybuilding Nutrition
    • What Are Carbohydrates?
    • What Is Fat?
    • What Is Protein?
    • Nutrition For Cardio
    • Marathon Nutrition
    • Exercise On Low Carb
  • Supplements
    • 3 Supplements That Work
    • BCAA Supplements
    • Beta-Alanine
    • Creatine
    • Dextrose Supplements
    • Energy Shots
    • Make Your Own Weight Gainer
    • Multivitamins
    • NAC
    • Testosterone-Boosters
  • The Rest

Fitness, Workout

Evil’s Workout Plan – December 2014

Evil’s Workout Plan – December 2014

  • December 1, 2014 4:16 pm
  • 4 comments

Share this Article

  • TwitterTwitter
  • FacebookFacebook
  • DiggDigg
  • StumbleuponStumble
  • RedditReddit
Author evilcyber visit my website

2014 goes into its final lap and my workout plans for this year do too. But what is up with those calf raises?

Less Neck, More Fun!

It paid off that for my November plan I called quits for the two kinds of pullovers I did up until October. The excruciating headaches are gone.

The calf raises still make for an amazing exercise, but I find it hard to judge if I’m using enough weight or if I’m having a simple balance problem.

Other changes I made are due to getting bored with a particular exercise.

Evil’s Current Workout Plan (December 2014)

DayBody PartExerciseSetsRepetitions
Monday
Chest, Triceps, Abs
Weighted Wide Push-Ups36 – 12
Inclined Dumbbell Presses36 – 12
Flyes36 – 12
Close-Grip Bench Presses36 – 12
Barbell Triceps Extensions36 – 12
Triceps Kickbacks36 – 12 (5 – 8)
Crunches36 – 12
TuesdayCardio, 60 minutes
Wednesday
Back, Biceps, Abs
Weighted Pull-Ups36 – 12 ( 5 – 8)
Barbell Rows36 – 12
Barbell Underhand Rows36 – 12
Barbell Curls36 – 12
Concentration Curls36 – 12
Weighted Chin-ups3To failure
Lying Leg Raises36 – 12
ThursdayCardio, 60 minutes
Friday
Shoulders, Legs, Abs
Rear Delt Dumbbell Rows36 – 12
Side Raises36 – 12
Hack Squats36 – 12
Good Mornings36 – 12
Calf Raises36 – 12
Crunches36 – 12
SaturdayRest
SundayRest

 
Again ExRx links to the exercises I still have to film.

Mondays Explained

The inclined bench presses I reintroduced as replacement for the dumbbell pullovers were a success, although at the beginning I found it difficult to control the motion on the right side. I was, I have to admit, a bit out of practice with that kind of exercise.

The dumbbell triceps extensions I replaced with their barbell counterpart, as I felt I got a little too used to the dumbbell variety. The kickbacks stayed in for the sole reason that I couldn’t come up with a better exercise. To keep them going I’ll play around with the rep ranges a bit.

Wednesdays Explained

Wednesdays saw the other pullover exercise gone, which, as I said above, took care of those neck-centered headaches I experienced.

But replacing them with regular and underhand barbell rows led to a revelation: I may have been doing regular barbell rows with too narrow a grip.

Now that I checked, I found them more difficult than before. The narrow grip I did was lat-centric and the wide grip I should have been doing goes more toward general back (the middle and upper trapezius in particular).

It goes to show again that even after years of experience with working out at home you have to be vigilant about what you do.

Dumbbell curls I dropped in favor of barbell curls, because I got a bit bored with the former.

Fridays Explained

It’s amazing how much weight my calves can handle. I started calf raises in October with 2 x 10 kg and only now, eight weeks later, I’m at a weight where I feel a true challenge: 2 x 17.5 kg.

Although, to be honest, the challenge that got bigger is staying upright doing the exercise. I’m not sure if that’s due to my calves taken to the max or the increasing loads keeping my sense of balance out of, well, balance.

The unilateral side and rear delt raises finally bored me out of my skull, so out they go and in come standing side raises and rear delt rows with a dumbbell. On the latter I have to watch out a lot to not accidentally slipping into surprisingly easy dumbbell rows.

Help me spread knowledge and share this:

  • Click to email this to a friend (Opens in new window)
  • Click to print (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Tumblr (Opens in new window)

Search

Subscribe to EC

Enter your email address to subscribe and receive notifications of new posts by email.

Most Read

  • teen home workout Home Workout Plan For Teenagers
  • strongman eugen sandow flexing his muscles The Eugen Sandow Workout You Can Do At Home
  • woman doing pushups Perfect Pushup Vs. Hands: Which Is Better?
  • How To Do Pull-Ups Without A Pull-Up Bar
  • pills Why Bodybuilders Should Say No To NAC

Latest Comments

  • No comments

4 Comments

  1. Kim says:
    December 1, 2014 at 9:49 pm

    I used to do calf raises every workout – now I rarely do them because I don’t want my calves to get any bigger:)

    Reply
    • evilcyber says:
      December 3, 2014 at 4:21 pm

      Yep, it really seems the calves are very responsive muscles!

      Reply
  2. Steve says:
    December 1, 2014 at 10:46 pm

    You do sooo many more sets than I do in a week. I think right now, I do ~40-48 (40 if I skip a lower day, which isn’t unusual)

    Reply
    • evilcyber says:
      December 3, 2014 at 4:23 pm

      Compared to those guys on five-day-splits I still feel like a noob.

      But this is about the maximum I can do. I tried more than that and got close to burning out.

      Reply

    What do you think?

    Click here to cancel reply.


    • About
    • Contact
    • Copyright
    • Disclaimer
    • Privacy Policy
    © Copyright 2022 — evilcyber.com. All Rights Reserved.

    Evilcyber.com uses cookies

    More info about these little buggers in the Privacy Policy.

    Close
    loading Cancel
    Post was not sent - check your email addresses!
    Email check failed, please try again
    Sorry, your blog cannot share posts by email.