Calf Exercise Quotes

Some men’s chests are more buttlike than some women’s butts.

Both the ferial and the festal cuisine, therefore, must be seen as styles of unabashed eating. Neither attempts to do anything to food other than render it delectable. Their distinction is grounded, not in sordid dietetic tricks, but in a choice between honest frugality or generous expense. Both aim only at excellence; accordingly, neither is suitable for dieting. Should a true man want to lose weight, let him fast. Let him sit down to nothing but coffee and conversation, if religion or reason bid him to do so; only let him not try to eat his cake without having it. Any cake he could do that with would be a pretty spooky proposition - a little golden calf with dietetic icing, and no taste at all worth having. Let us fast, then - whenever we see fit, and as strenuously as we should. But having gotten that exercise out of the way, let us eat. Festally, first of all, for life without occasions is not worth living. But ferially, too, for life is so much more than occasions, and its grand ordinariness must never go unsavored. But both ways let us eat with a glad good will, and with a conscience formed by considerations of excellence, not by fear of Ghosts.

heel (calf) raise leg (knee) extension leg (knee) flexion squat (one half – full squat) or leg press good morning hip flexion hip abduction hip adduction hip extension back raises back raises with a twist 45° sit-up reverse trunk twist reverse sit-up bench press bent over row, two variants overhead press, two variants full and partial range front arm raises full and partial range lateral arm raises lat pulldown biceps curl) triceps push down supination-pronation wrist curls reverse curls finger and grip exercises breathing exercises

1. Whenever you walk through a doorway at home, stop, press the palms of your hands flat against the top of the door frame, get up on your toes, then push up with your arms and try to get your heels back on the floor. But don't let them budge - you're pushing against the calf muscles and recontouring them. Hold it for few seconds and then go on about you chores. 2. Sit on a straight chair, point your toes out straight, and kick up as high as you can with each leg. You'll feel a healthy pull in the calf muscles. 3. After a few kicks, stand up on your toes and lower yourself very slowly to a squatting position, still keeping your weight on the balls of your feet. Then pull slowly up again. It’s fair to balance yourself lightly with your hands on the back of a chair if you have to. 4. Put a book on the floor and place the balls of your feet on the book and your heels on the floor. Raise yourself slowly until you’re on tiptoe on the book. Then lower yourself just as slowly. The thicker the book, the better the results/ These four exercises will slim down fat calves and build up thin ones. The point is that the muscles are being firmed, and no matter what your problem the result is lovelier legs.

I still had moments when my nerves got to me, but whenever I’d start to get anxious, Kyla Ross would remind me, “Simone, just do what you do in practice.” And before I went out for each event, she’d high-five me and say, “Just like practice, Simone!” I’d say the same thing to her when it was her turn to go up. “Just like practice” became our catchphrase. As I walked onto the mat to do my floor exercise, I held on to that phrase like it was a lifeline, because I was about to perform a difficult move I’d come up with in practice—a double flip in the layout position with a half twist out. The way it happened was, I’d landed short on a double layout full out earlier that year during training, and I’d strained my calf muscle on the backward landing. Aimee didn’t want me to risk a more severe injury, so she suggested I do the double layout—body straight with legs together and fully extended as I flipped twice in the air—then add a half twist at the end. That extra half twist meant I’d have to master a very tricky blind forward landing, but it would put less stress on my calves. I thought the new combination sounded incredibly cool, so I started playing around with it until I was landing the skill 95 percent of the time. At the next Nationals Camp, I demonstrated the move for Martha and she thought it looked really good, so we went ahead and added it to the second tumbling pass of my floor routine. I’d already performed the combination at national meets that year, but doing it at Worlds was different. That’s because when a completely new skill is executed successfully at a season-ending championship like Worlds or the Olympics, the move will forever after be known by the name of the gymnast who first performed it. Talk about high stakes! I’ll cut to the chase: I nailed the move, which is how it came to be known as the Biles. How awesome is that! (The only problem is, when I see another gymnast perform the move now, I pray they don’t get hurt. I know it’s not logical, but because the move is named after me, I’d feel as if it was my fault.)

DAY 1 CHEST & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Calf Workout A If you can’t do dips, find out whether your gym has an assisted dip machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of flat dumbbell presses. DAY 2 BACK & BUTT & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Squat – 3 working sets Barbell Row – 3 working sets One-Arm Dumbbell Row – 3 working sets 3 to 6 ab circuits If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row. If you can’t do pull-ups or chin-ups, you can use a machine that assists you. If your gym doesn’t have one, you can do dumbbell rows instead. DAY 3 SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B DAY 4 ARMS & ABS Barbell Curl – Warm-up sets and then 3 working sets Close-Grip Bench Press – Warm-up sets and then 3 working sets Alternating Dumbbell Curl – 3 working sets Seated Triceps Press – 3 working sets 3 to 6 ab circuits DAY 5 LEGS & BUTT Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Hip Thrust – 3 working sets Calf Workout C If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report. In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week. Work your cardio in as needed. You can lift and do cardio on the same days without an issue.

I can make you a promise, Eve Windham. Several promises, in fact.” “Just not vows, please. I cannot abide the thought of vows.” “If we marry, we will consummate the union for legal purposes and to put the compulsory obligations behind us. Thereafter, I will not press you for your attentions until such time as you indicate you are willing to be intimate with me in a marital sense.” She peered over at him. His cheeks were the same color now. “You would leave me in peace after one night?” “Not entirely. For appearances, we will live together as man and wife, share chambers, and go down to breakfast together. We will dote and fawn in public and make calf eyes at each other across the ballrooms, but I will not importune you.” The small, guttering flame of hope burned a trifle brighter. His plan had potential to avoid disaster. She did not know what motivated his foolish generosity, but the plain fact was, after the wedding night, he might not want to have anything to do with her. “And if I never indicate that I’m interested in my conjugal duties?” “Never is a long time, and I am a very determined man who is quite attracted to you. Also a man in need of heirs, and I am confident you’ll not deny me those.” The flame nearly went out. Of course he’d need heirs. “Unfair, Lucas.” Except, he was compromising, while Eve was practically loading four sets of dueling pistols and aiming them at Deene’s chest. “You have an heir.” “Who is unmarried, older than me, and for reasons not relevant to the current discussion, not a good candidate for marriage. The succession is my obligation, Eve, and I’ve avoided it long enough.” She had at least ten childbearing years left, possibly twenty. That was a long time to muddle through with a man who had been nothing but considerate toward her. And an impossibly long time to mourn him, should the worst occur. “On the conditions you’ve stated—that following the wedding night you will not exercise your rights unless and until I’m comfortable with the notion, we can be married, but, Lucas, when you hate the choice you’ve made—when you hate me—don’t say I didn’t warn you.” “I will not hate you, I will not hate my choice. That I do vow.” His

Chapter 1 A lot of people lounge by pools in L.A., but few of them are truly immortal, no matter how hard they pretend with plastic surgery and exercise. Doyle was truly immortal and had been for over a thousand years. A thousand years of wars, assassinations, and political intrigue, and he’d been reduced to being eye candy in a thong bathing suit by the pool of the rich and famous. He lay at the edge of the pool, wearing almost nothing. Sunlight glittered across the blue, blue water of the pool. The light broke in a jagged dance across his body, as if some invisible hand stirred the light, turning it into a dozen tiny spotlights that coaxed Doyle’s dark body into colors I’d never known his skin could hold. He wasn’t black the way a human being is black, but more the way a dog is black. Watching the play of light on his skin, I realized I’d been wrong. His skin gleamed with blue highlights, a shine of midnight blue along the long muscular sweep of his calf, a flare of royal blue like a stroke of deep sky touched his back and shoulder. Purple to shame the darkest amethyst caressed his hip. How could I ever have thought his skin monochrome? He was a miracle of colors and light, strapped across a body that rippled and moved with muscles honed in wars fought centuries before I was born.

S.P. is a 68-year-old retired painter who is experiencing right leg calf pain. The pain began approximately 2 years ago but has become significantly worse in the past 4 months. The pain is precipitated by exercise and is relieved with rest. Two years ago, S.P. could walk two city blocks before having to stop because of leg pain. Today, he can barely walk across the yard. S.P. has smoked two to three packs of cigarettes per day (PPD) for the past 45 years. He has a history of coronary artery disease (CAD), hypertension (HTN), peripheral vascular disease (PVD), and osteoarthritis. Surgical history includes quadruple coronary artery bypass graft (CABG × 4) 3 years ago. He has had no further symptoms of cardiopulmonary disease since that time, even though he has not been compliant with the exercise regimen his cardiologist prescribed, he continues to eat anything he wants, and continues to smoke two to three PPD. Other surgical history includes open reduction internal fixation of the right femoral fracture 20 years ago. S.P. is in the clinic today for a routine semiannual follow-up appointment with his primary care provider. As you take his vital signs, he tells you that, besides the calf pain, he is experiencing right hip pain that gets worse with exercise, the pain doesn't go away promptly with rest, some days are worse than others, and his condition is not affected by a resting position. � Chart View General Assessment Weight 261 lb Height 5 ft, 10 in. Blood pressure 163/91 mm Hg Pulse 82 beats/min Respiratory rate 16 breaths/min Temperature 98.4° F (36.9° C) Laboratory Testing (Fasting) Cholesterol 239 mg/dL Triglycerides 150 mg/dL HDL 28 mg/dL LDL 181 mg/dL Current Medications Lisinopril (Zestril) 20 mg/day Metoprolol (Lopressor) 25 mg twice a day Aspirin 325 mg/day Simvastatin (Zocor) 20 mg/day Case Study 4 Name Class/Group Date ____________________ Group Members INSTRUCTIONS All questions apply to this case study. Your responses should be brief and to the point. When asked to provide several

He will point out that our notion that consciousness is in the head has been created socially for us and is not at all innate. The Chinese, for example, think of the consciousness as being in the solar plexus; the ideogram that we translate as “mind” actually shows the heart and kidneys. The Hindu yogis believe that consciousness can be moved anywhere, and perform daily exercises of moving it around from foot to calf to knee, up and down the torso, into the head and out again, and so on. And he will add that any notion that these two vast nations, whose populations comprise close to a third of the human race, are hallucinating constantly is rather provincial.

Heather. “I’m not up on all your homespun expressions yet. What exactly does that mean?” “Wrapped around the axle? It means she’s upset nine ways to Sunday, tied up in knots, beside herself with worry, and like a calf seeing a new gate. She’s not quite to the point of squealing like a stuck pig, but she’s sure got her knickers in a

She’s wrapped around the axle.” “Sorry,” said Heather. “I’m not up on all your homespun expressions yet. What exactly does that mean?” “Wrapped around the axle? It means she’s upset nine ways to Sunday, tied up in knots, beside herself with worry, and like a calf seeing a new gate. She’s not quite to the point of squealing like a stuck pig, but she’s sure got her knickers in a knot.

From the beginning, I was a believer in the basic movements, because that was Reg Park’s preference. At the times Reg hadn’t accelerated his workouts for some major competition, he would stay with the basic exercises—bench presses, chin-ups, squats, rowing, barbell curls, wrist curls, pullovers, leg extensions, calf raises. These were the movements that worked most directly on all the body parts. I was following his example to the letter. And as it turned out, I could hardly have chosen more wisely. The basic exercises were creating for me a rugged foundation, a core of muscle I could later build upon for a winning body. Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out—the more carefully, the more thoroughly, the better—then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws.

**Important** This exercise is done on only one side. You must first decide which side of the body has the tightest iliacus and is rotated forward. Use the “QUIZ” to determine your tightest side. You only do this exercise on the tightest side. Do not switch to the other side to balance yourself. We are actually creating balance by only doing this exercise on the side that is out of balance. If you don’t know what side is tightest, then skip this exercise. On the Back Realign the pelvis on your back Lie down on your back and bring both knees up towards your chest so both feet are off the ground. Place your hand behind the knee of the side that is tightest (determined with the “QUIZ”). Squeeze your hand with your calf by bending your knee. At the same time, push against your hand, without moving, as if you’re pushing your foot down towards the ground. Your hand will be resisting the pressure of your leg pressing against you. You don’t need to press your hardest; a mild to moderate amount of pressure is just fine. The other leg is just up off the ground and not doing anything. It’s important to keep it up off the ground so that it doesn’t accidentally push into the ground or cheat in some way. There is no motion with this exercise, just pushing. Push against your hand so that your foot is trying to touch the ground but not moving. Hold the push for two seconds, or one deep breath, and then relax. Repeat this push ten times. After those ten repetitions, your pelvis should be in better alignment. In Standing

Whenever I have to pick something off the floor I bend down, keeping my legs straight. Dutifully touching your toes fifty times every day is a crashing bore. But there are almost as many times when something has to be picked up anyhow — or a lower drawer has to be opened — so I automatically do it in a manner that keeps me fit. I try to make a graceful gesture out of reaching for things on high shelves, too. I don’t make it easier by dragging out a little step stool. While I’m on the phone I take a small bottle — a Pepsi bottle, of course — and roll it back and forth under my instep. I touch first the heel to the floor, then the toe, ten times for each foot. [...] These exercises strengthen the foot, stretch the calf muscles, and result in lovely feet and legs. When I’m standing — scraping carrots, or just waiting somewhere — I dig my heels into the ground, draw myself up to my best posture, and pull my stomach muscles in hard. [...] When I’m dictating to my secretary I may raise my elbows level with my shoulders and press the heels of my hands hard against each other. (The whole idea behind isometrics is to make the muscles work against each other.) This exercise, lasting for just six to ten seconds, is wonderful for the inside of the upper arms — the place that can go flabby almost overnight and make it impossible to wear sleeveless dresses. For the backs of the upper arms, do the same exercise with the hands raised just above the level of the forehead.