Thanks for the feedback, Johnathan.
You're right with the calves. And of course you're always allowed to make constructive criticism!
I know my calves are among my weaknesses, but believe it or not, they have improved visibly since last year!
Imagine how thin they were!
I think the size of the calves is very much dependent on your genetics, even more than with most other muscle groups, because of their fibre profile. I met a guy in the gym who had amazing calves. big, shredded, everything. I asked him what he did, and he said: "I've never worked my calves, not even once. I only work my upper body. I don't work my legs, either. I don't do any other sports, no." No running, nothing!! That was really a shock for me.
I have found that my calves responded to heavy weights combined with high frequency and loaded stretching. They HAVE grown a little
Chin-ups: 40kg for 3, 3, 3, 3 reps.
Barbell row: 105kg for 4, 4, 4 reps.
SL Deadlift: 145kg for 4, 4, 4 reps.
T-Bar: 95kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 20kg for 4, 4 reps.
Barbell shrugs: 155kg for 5, 5 reps.
Pullovers: 55kg for 5, 5 reps.
Calves, seated: 130kg for 7, 8 reps.
Abs machine: 65kg for 6, 6 reps.
Bench press: 105kg for 4, 2, 3, 3 reps. Was heavier than i thought
Incline bench flies: Dropped to 8 reps total to keep the volume moderate. 28kg for 4, 4 reps.
Dips: 50kg for 2 reps. Then, the beginning of the next set, my belt tore apart
It was a 8 years old leather belt, the only leather item i still use. It had some cracks before, but the 50kg was apparnetly too much. I didn't buy a new one before because i'm short on money
Now i have to. Anyway, after some grumbling and thinking, i strapped my belt tighter, so it was now VERY tight indeed, but it worked. Then i did 4 sets for 2 reps each.
Barbell press: 50kg for 4, 4 reps (15 seconds break only)
Upright row: 52, 5kg for 4, 5 reps
Squats: 135kg for 3, 3, 3, 3 very easy and cool reps
Calves, standing: 130kg for 6, 6 reps, loaded stretching as always.
Rotator cuff: 4 sets in total each side.
Abs: crunches and side crunches.
I'll be back here tomorrow