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2/10/2014 1:13:34 PM - Mark Dugdale
Arms + Calves 2.8.14

Today was the final workout of John Meadows’ Honey Badger program…next week I start the Executioner! This was biceps and triceps, but I threw in some calves at the end. I tried occluded calve raises for the first time and it tested my manhood.

Here is what I did for biceps, triceps and calves…

Rope Push-Downs

I actually used this attachment instead of a rope today: elitefts™ Heavy Duty Teardrop Straps

Set 1 x 15 reps with 70lbs (warm-up)
Set 2 x 15 reps with 80lbs (warm-up)
Set 3 x 15 reps with 90lbs (warm-up)
Set 4 x 10 reps with 120lbs
Set 5 x 10 reps with 140lbs
Set 6 x 10 reps with 160lbs
Set 7 x 10 reps with 180lbs

*After warming up I pyramided up in weight doing sets of 10 reps and counted the last four sets. Don’t lock these out, just pump them out.

Close Grip Press

Set 1 x 8 reps with 145lbs
Set 2 x 8 reps with 155lbs
Set 3 x 8 reps with 165lbs
Set 4 x 8 reps with 175lbs

*Lower these really slowly to 3-4 inches above your chin and don’t lock out. I let my elbows flare out to the side and really stretch my triceps.

Lying Extensions

I did these a little different today utilizing a decline bench. Keep your elbows in a bit more, don’t lock out at the top and really stretch your triceps.

Sets 1 thru 4 x 15 reps each with 90lbs



EZ Bar Curls

Set 1 x 15 reps with 50lbs (warm-up)
Sets 2 thru 7 x 8 reps with 80lbs

*Six sets of 8 reps with a hard flex at the top and 30-second rest breaks. These will blow your arms up!

Machine Preacher Curls

Sets 1 thru 4 x 8 reps with 110lbs



*Stop short of a full stretch on these to ensure constant tension on the biceps and to prevent injury.

Hammer Curls

Sets 1 thru 4 x 15 reps with 30lb dumbbells

*These were crazy hard after the previous arm work. Pump them out until you hit 15 reps for all four sets.

That concluded the arms portion of the Honey Badger program, but I decided to do calves as well. I made this up on-the-fly and decided to do some occluded standing calves raises which were super painful

Standing Calves Raises – 10’s

I call these 10’s because it’s a series of 10 counts. I used 195lbs and did the following for one massive set:

10 reps -> immediately hold at the top in the contracted position for a count of 10 -> an additional 10 reps -> immediately hold for a count of 10 in the contracted position -> 10 more reps -> final hold for a count of 10 in the contracted position.

Occluded Standing Calve Raises

I never tried doing this before, but I heard it was really painful so was eager to try it. I wrapped my legs, just below the knee to restrict blood flow to my calves. The goal was to do 4 rounds of 15 reps with 30-second rest breaks and not remove the wraps until the very end. It hurt so darn bad I stopped after barely getting 3 sets of 15. Here is what it looked like…



Pump & Stretch – Standing Calve Raises

My calves were so pumped from the occluded set that I decided to do some pump reps with stretches. I used about 150lbs and did 7 reps and then held the weight in the stretched position for a count of 7-seconds, then another two sets of 7 reps with two holds in the stretched position for 7-seconds.

That concluded the workout for today!




Train hard,
Mark Dugdale


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