Tallcall's journal [Forum Archive]

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Tallcall's journal

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Posted by: tallcall

This was everything I did yesterday (Legs):

Wall squats with ball: 3 sets of 15, 1 set of 12 and 1 set of 10

Walking Lunges (unweighted): All the around the gym and back twice. This was kind of supersetted with the previously mentioned wall squats and some kind of impromptu seated dips (still having trouble doing more than 2 or 3 unassisted).

Seated Dips: 3 sets of 10, followed by 1 set of 5 (with ball under legs) and 1 additional set of 10 (I had some trouble with the ball, getting used to it).

Leg presses (I can't believe I still had anything left): Dropsets starting at 180 pounds at 10 reps, then 360 pounds at 10 reps followed by 410 pounds at 6 reps, then the fun began. I swear I gave it about 25 reps while my trainer slowly moved the weights off, but I couldn't keep count. My legs were pretty much toasted.

Knee extensions: 2 sets of 10 at 90 pounds

Seated leg curls: 5 sets of 10 (90, 95, 105, 95, and 90 pounds respectively - pretty light for me but my legs were well done by the time I started this one).

Last was 30 minutes of cardio (steady state and kind of slow!)

Diet - I keep it the same almost every day and only add a MRS (300 cal) and a lot of carbs to meal 5 on my strength days.

FitDay - Free Weight Loss and Diet Journal - I'm not sure if this link will work, but it is 2850 calories on the normal days, and 3150 calories on the strength training days. They are broken down to approximately 20% fat, 42% carbs, and 38% protein. I also take two multivitamins and two fish oils.

Posted by: tallcall

Today is just a cardio day, so I will be doing some HIIT (Each time, I either choose to go for 90 seconds up and 90 seconds down or about 15 minutes up and the remainder of the time - not more than 15 minutes - down).

If I go for the 90/90, I might decide to push for a 45 minute session (god I love those). But usually the 15 solid minutes of the high intensity kicks my butt so I don't go for much more than 30 minutes total. Leg day is strictly a 25 minute steady state day.

Today I am doing a 35 minute HIIT 90/90 session!

Posted by: tallcall

Ok, that link didn't work, I really don't feel like typing it all in right now.

Posted by: DOMS

Good job on starting your journal! Now you just need to keep at it.

What sort of workout are you doing? Is it based on some methodology? Is that the only workout that you do, or are there more?

Posted by: tallcall

Quote:

Originally Posted by DOMS

Good job on starting your journal! Now you just need to keep at it.

What sort of workout are you doing? Is it based on some methodology? Is that the only workout that you do, or are there more?

There are more, I'll add them as I do them.

Currently I am using a body part split. I know they are not the best, but we have to squeeze everything into 30 minute sessions (Always do compound movements first, but sometimes it takes a while to get the equipment and can quickly burn up the time, so I get in 4 days and maybe 4 exercises per region).

Posted by: DOMS

I'm not going to suggest that you change anything (because you said it's working for you), but doing a full body routine (with short RIs) would allow you to get more done than a body part split.

Posted by: tallcall

Quote:

Originally Posted by DOMS

I'm not going to suggest that you change anything (because you said it's working for you), but doing a full body routine (with short RIs) would allow you to get more done than a body part split.

I totally agree.

When I started there I was on a full body routine. The problem was that in order to do those over head presses I wanted, I would have to wait almost 20 minutes. So in the meantime I always ended up exhausting my arms and shoulders (to some extent) by using whatever else was left. So now My trainer and I are able to make sure that we get those compound exercises in. Maybe that'll be all we can do together, but then at least he can tell me what smaller (isolated movement) exercises he wants me to do after our time has expired. These are generally much easier for me and since I'm mostly exhausted from the compound movements I can just burn everything I have left on these isolated exercises.

I know, it's a bit of an excuse.

Posted by: DOMS

Speaking of time, how long is your average workout?

Posted by: tallcall

The strength portion is usually between 30 and 45 minutes. My trainer is really a great guy and will usually give up his break time to work with me (he says that there are only about 5 of us that really seem to care about this). I think it's awesome to get 45 minutes with him because he has taught me so much and has so much more to teach, but I usually get to do about 15 minutes on my own just to finish up everything.

Cardio varies from day to day, always keeping to a 25, 35, 45 minute rotation and alternating between the HIIT days and the regular days.

Posted by: Double D

You going to post some weights you are using?

Posted by: tallcall

Quote:

Originally Posted by Double D

You going to post some weights you are using?

Sure.

The seated Wall Squats were done using 10 and 15 pound weights (2 sets of 15 at 10 pounds, 1 set of 15 at 15 pounds, one set of 10 at 15 pounds, and one set of 10 at 10 pounds).

Sometimes I do some Hack squats on one of those sleds (I think it's at a 75 or 80 degree angle): 1 set of 95 pounds at 10 reps, 1 set of 145 pounds at 8 reps, and one set of 150 pounds at 8 reps.

Lunges were body weight

Seated Dips were body weight

My weighted dips are: One set of 10 at 145, 2 sets of 8 at 155, then I usually have to drop back down to 145 for the last set of about 8 reps.

Leg presses: 1 set of 15 (?) at 180 pounds, 1 set of 10 at 360 pounds, 1 set of 6 at 410 pounds. This was all off the top of my head. Afterwards I did one long set of about 20 or 25 reps, I didn't keep count while dropping the weight every 3 or 4 reps back to 90 pounds.

Knee Extentions: Just 2 sets of 10 at 90 pounds

Seated Leg Curls: One set of 10 at 90, one set of 10 at 95, one set of 10 at 105, one set of 10 at 95, then another set of 10 at 90.

I am also benching a maximum of 105 right now, but training at 60. I do 60 pound Incline flys. I get about 10 reps on the bench and about 8 on the flys

I am doing over head presses at 60 pounds, usually sets of 10 or 15.

I am rowing a maximum of 65 pounds at 8 reps.

I'm still pretty weak on the Skull Crushers, I am getting about 12 reps at 12 pounds single arm only.

I am doing my preacher curls at 30 pounds, and straight curls at 25 pounds.

Over head extentions: 2 sets of 12 at 30, one set of 10 at 35, one set of 10 at 40.

Pulldowns are at 95 for 12 reps, 125 for 8 reps, and137 for 6-8 reps.

Back extensions: one set of 12 at 145, one set of 12 at 155, one set of 12 at 165, and another set of 12 at 175.

Barbell shrugs: One set of 20 at 135, then 2 sets of 20 at 185.

When I do Hip Abductions I am maxing out at 210 pounds for 10 reps (I've been told to go for reps and drop the weight next time).

For Abs, I usually do body weight Planks at about 60 seconds, Crunches (3 sets of 10 at body weight), Leg raises (also 3 sets of 10 at body weight), and Side Bends (1 set of about 40 at body weight, sometimes I use a 10 or 25 pound plate over my head, but not often).

That's about it for my numbers, I attempt to add 5 pounds to everything each week (at least the compound movements, sometimes even 10 pounds).

Posted by: Double D

How much you weighing right now? I may have missed it and if so I am sorry.

Posted by: tallcall

Right now I weigh 312 pounds at ~19% bf.

Posted by: Double D

Well thats not to bad. 19% isnt to bad at all! You are one big boy!

Posted by: tallcall

Quote:

Originally Posted by Double D

Well thats not to bad. 19% isnt to bad at all! You are one big boy!

Aw shucks (my face is turning red). That is what I keep hearing. My target weight is somewhere around 280 at ~10%.

I just checked your pics, your looking pretty big yourself! What'd you say you were at, over 205? That's pretty impressive! Keep it up man!

Posted by: ReproMan

Glad to see ya making yourself at home here in journal-land. I'll be following along with the others. Good luck.

Posted by: Double D

Anytime a guy comes back to me with comments like that lets me know your a good guy. Thank you for the nice comments. You will do fine. This is a great place to write down what your doing and get positive feedback!

Posted by: tallcall

Awesome! You guys are too cool!

Posted by: tallcall

Thursday 6/14/07

Alright, today was shoulder, traps, delts day.

Superset
Shrugs
135 x 12
205 x 12
250 x 12

DB Side Raises
30 x 10
30 x 10
30 x 10

DB Front Raises
30 x 10
30 x 10
30 x 10
20 x 10

Non-Superset
Rear Delt Row
30 x 15
30 x 15
30 x 15
30 x 15

Superset
Shoulder Press (barbell on smith machine)
50 x 10
60 x 8
60 x 10
70 x 8

Military Press
30 x 10
30 x 8
30 x 12
30 x 9

Cardio (45 minute total, steady state)
5 minute warm up on a rowing machine (done prior to all of the above)
20 minutes of jogging on an elliptical trainer
10 Minutes on a recumbent bike
10 minutes walking on a treadmill

I would have liked to go more for power, but today felt great. I really drained myself with that cardio session (I tend to keep my heart rate around 145 on the steady state days, but love to hit and exceed 170 on the HIIT days).

Posted by: Double D

My suggestion would be to do the shoulder and military presses first then do your iso's last. Nice workout though buddy!

Posted by: DOMS

Good job on the workout.

Are the items in red personal bests for you? If they are, it's the custom to put "PR" (Personal Record) after them.

Posted by: tallcall

Yeah, they are my personal bests.

This was a weird day, I think we (my trainer and I) were going for reps (maybe some combination of power and reps, a lot of weight to do at the end when exhausted, but I still felt great) on the presses because we really had no way of doing them earlier in the workout, so we went for a lighter weight than I am accustomed to for the Military presses (I also know that on any other day I could have done more weight on the shoulder presses).This kind of goes back to the reason for the split in the first place (I just wanted to be able to do the presses inside of 30 minutes, everything else was done while we were waiting!).

I can't complain though, I felt like we really tore into the shoulders today. You know, I always thought it was amazing how such a small amount of weight can feel like a ton when done at the end of the workout.

Next week we are going for power on the presses, so we will do everything in our power to do them as soon as possible.

My legs are killing me, mostly knees. It always happens after a walk on the treadmill, I'm not really sure why (shin splints?). Oh well, I just work through the pain.

Posted by: Scarface30

hey man, good to see you started a journal! looks like your workout was a good one

Posted by: tallcall

Saturday: Chest and Back

Boy today kind of sucked! I was able to hit 105 on my bench for all of 2 reps. But then I went back down to 90, I got 5 reps and couldn't re-rack the weights. It really was not that much weight, I sat up with it and was fine, but two other guys came over and gave me a hand (let's just say this is the worst day I think I've ever had there, I have never had to have any help re-racking weights, ever). But the plus side is that pretty much everything I did was a personal record (even the 105 for 2 reps was a record/tie with last week).

CHEST:
SUPERSETS - RI=60 seconds between each superset
INCLINE BB Bench PRESS:
90x7
95x8
105x2 PR
90x5 (failure, needed help re-racking, felt very depressed afterward)

INCLINE DB FLY:
30x6 PR
30x6 PR
30x7 PR

BACK:

LAT ROW:
100x10 PR
110x10 PR
120x10 PR

BACK EXTENSIONS:
150x12 PR
160x12 PR
170x12 PR
180x12 PR

I also did a 35 minute HIT session (90 seconds up and 90 seconds down)
5 minutes on a rowing machine (warmup - hr @ 152!)
20 minutes on an elliptical trainer (max hr @170, Max level @10, Lowest level @ 5)
10 minutes on a treadmill (max hr @150 - kind of a cool down for me, Max level @ an incline of 5 and speed of 3.5, Lowest level @ an incline of 3 and a speed of 3)

I really need some help on that bench press, I don't know what I'm doing wrong, it'll take me a few days to get over this one (I feel really stupid!).

Please let me know what you think.

By the way, I did get about 8 hours sleep last night, so I don't think rest is a problem.

Posted by: tallcall

Sunday

Arms and Abs

Super Sets:
Overhead Press: (still not sure about the name, basically over head tricept extension)

40x10
40x10
45x8 PR
45x8 PR

Straight DB Curls:

20x10
20x10
20x10

Non Super Sets:

Skull Crushers (single arm):

15x10 PR
15x10 PR
15x10 PR

Weighted Dips (Plate loaded machine):

155x5
165x4 PR
165x4 PR
165x5 PR

Preacher Curls (plate loaded machine):

70x10
75x10
80x10 PR (Since this was a cable based machine, I did a mental down conversion to estimate the actual raw weight: 70lb = ~20lb DB, 75lb = ~25lb DB, and 80lb = ~30lb DB)

Another Super Set
Side Bends:

10x20
10x20
10x20

Hammer Curls (a bit of overkill, but I had energy to burn and a 10lb weight in my hand)

(each set was done on both arms of course)
10x10
10x10
10x10

Non Super Set
Planks (regular, body weight)

:60
:60
:60

Cardio:
35 minute steady state day.

5 minute warm up on a Stair master (max hr = 140 on level 8)

20 minutes on an elliptical trainer (max hr = 143 at level 5 for 15 minutes, max hr = 145 at level 8 for 5 minutes).

10 minutes on a treadmill (max hr = 140 at a speed of 4 and an incline of 4). This included a 2 minute cool down period.

All in all, today was a really good day! None of the blunders like what happened yesterday and I feel great! I set some new personal records and will continue to push them higher. I still plan to get some help on the bench press from my trainer, possibly on Thursday (I love my Tuesday leg day setup and will not touch that).

Again, all advice is welcome (some will probably be ignored

Posted by: tallcall

Alright I got my diet up on FitDay, I don't change it much from day to day, but I do add in an extra 350 cal shake on my workout days. I think some of the information is a little off, but it is a good estimation.

My FitDay (not going to alter it much at all)

Posted by: fufu

gj buddy

Posted by: tallcall

Day off for me, yay! I might finally get to watch that UFC pay per view I wanted to see (I still don't like sitting for 3 hours, a little ADDish).

Posted by: tallcall

Quote:

Originally Posted by fufu

gj buddy

Thanks man, yesterday was a lot of "fun."

Posted by: DOMS

Solid workout, Tallcall.

Posted by: Double D

You seem to be doing good!

Posted by: tallcall

Yeah, thanks man, I love the pain!

Posted by: tallcall

Alright, I just weighed in this morning at 308.5 lbs (down from 312 last week). When I check my body fat percentage, I use an online calculator to get an estimation: Body Fat Calculator.

My body fat is estimated at 17%, LBM is estimated at 258 lbs (up from 252 lbs last week), and my body fat is estimated at 50 lbs (down from 54 lbs last week, I still don't think there is that much fat there). Stomach is at 42 inches which is .5 inches less than last week, chest is a little bigger (about a half an inch) as well as the neck (half an inch).

Like I said all the numbers are really estimations, ballpark figures (good enough for me for now).

All in all a good way to start the day!

Posted by: tallcall

Tuesday

Leg Day:

RI=~60 seconds, 90 seconds on the squats (god my legs were sore)

Dips: (I was told to alternate the days I do these to change things up a little, but generally not more than once a week)

155x5
155x5
165x5

Leg Extensions (Single Leg):

35x10
50x10
70x10 PR
80x10 PR

Squat (on Smith Machine):

90x10
120x10
150x8
180x6 PR
90x3 (Negatives) PR (because they were negatives and we all know what that means)

Straight Leg Deadlifts (SLDL):

40x10
60x10
80x10 PR (all are pr's because I've never done these before)

Superset
Hip Adduction/BW Lunges:

90x20/ BWx10
90x20/ BWx10
90x20/ BWx10

Calf Raises:

60x15
100x15 PR
120x20 PR

Cardio:
25 minutes steady state.
5 minute warmup on a Starimaster (max hr = 155bpm).
20 minutes on a elliptical trainer (max hr = 153, I kept steady at 150 the entire time).

I loved it, lots of pain. I was whimpering a little on the last rep of the 180lb squats and all through the negatives (I thought I was going to cry). The SLDL's were pretty nice, my trainer wants to get me into more deadlifts next week. I guess he was waiting until I got to a certain point in our training before he thought I could do these, whatever (I begged him to crank up the volume all afternoon, so whe he said that I told hime I was game).

Posted by: tallcall

Quote:

Originally Posted by Double D

You seem to be doing good!

Yeah I feel great, thanks!

Posted by: ReproMan

I'm seeing a lot of red!!! Awesome!!

Keep em coming!!

Posted by: tallcall

Quote:

Originally Posted by ReproMan

I'm seeing a lot of red!!! Awesome!!

Keep em coming!!

Hell yeah!

Posted by: fufu

good jorb slappy

Posted by: tallcall

Wednesday

Cardio:

Was going to do a 35 minute steady state, but halfway through I decided to introduce some nice intervals, then I somehow decided to extend it from 35 to 55 minutes.

55 minute HIIT session:

25 minutes on an elliptical trainer (Max hr = 162 and max level was 4, intervals began at 18 minutes and ran 60 seconds up 30 seconds down - not going lower than 145 or higher than 162).

30 minutes on a treadmill (Max hr = 161 and max level was 10 max pace was 4.2).

OK, first, I had a lot of fun on the treadmill today!

At first it was only going to be a 5 or 10 minute cool down for me. I normally use the last 2 minutes to slow everything down and do some high steps, modified lunges (just leaning into one knee and pushing back against the belt) and some calf stretches.

I think my strange way of doing things caught a lot of people's eyes because I felt them all starring at me, so I decided to give them something to stare at.

I started having some real fun with the incline (going all the way to 10, down to 4, up to 8, down to 3, etc) and pace (pace went from 2.0 to 4.2 and everything in between). I have to admit there were some very strange combinations of incline setting and pace (incline of 10 and pace of 4.2 down to pace of 3.5 for example, to force me to exert more energy walking slowly up a steep hill, then down to an incline of 3 and a pace of 4.2 to simulate running - for me - on a more flat surface).

All in all just awesome, I think I really made a lot of people wonder what I was doing and stare in shock (that's the best word I can think of to describe it).

Posted by: DOMS

Someone having fun with training? Nice!

"so I decided to give them something to stare at"

You flashed them?

Posted by: tallcall

Quote:

Originally Posted by DOMS

Someone having fun with training? Nice!

"so I decided to give them something to stare at"

You flashed them?

I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread

Posted by: DOMS

Quote:

Originally Posted by tallcall

I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread

You're so gay.

Posted by: ReproMan

Nice! You're a step ahead of everyone, most people hate cardio. Well played.

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Nice! You're a step ahead of everyone, most people hate cardio. Well played.

Yeah, I had a lot of fun and my knees paid the tab (just a little sore)!

Posted by: tallcall

Quote:

Originally Posted by DOMS

You're so gay.

This has sure been an interesting week for me!

Posted by: Double D

You have all kinds of PR's! Nice work!

Posted by: tallcall

Thanks man, I get to go in for even more punishment today!

Posted by: tallcall

Thursday

Chest and Back

Supersets:
Lat Pulldown/Supermans:

105x10/105x8
120x10/120x6
120x6/120x7

BB Bench Press:

75x15
95x10
115x6 PR
95x5 - Slow Negatives

Incline Fly w/rotation:

15x10
20x10
20x10
20x10

Back Extensions/Hyper Extensions (lying flat on stomach while raising legs and arms):

BWx10
BWx10
BWx10

Superset:
Leg Raises/Single Leg Raises - Wide:

BWx10//BWx10
BWx10//BWx10
BWx10//BWx10

Cardio - 35 minute steady state (for real this time).
5 Min warmup on rowing machine, max hr = 150
30 Min on a treadmill (max hr = 162, max incline = 12.5, Min hr = 139, min incline = 1). This was another real nice session, I got to really push some things and up the intensity from last time (up to incline 12.5 from 10 yesterday) I also brought the max speed up to 4.5 from yesterday's max of 4. Legs still hurt a little afterwards but no big deal.

I was able to get another record due to the fact that I was with my trainer today, I love having him there to spot me, I also love the fact that he always kicks my but until I give him what he wants! Also, I have never done supermans before, so I think they all count as records for me! The incline flys were much more difficult because of the added twist today (horizontal on the y axis to horizontal on the z axis). Another good day.

Posted by: fufu

congrats on your PR big boy

Posted by: DOMS

Great job on the PR.

Somewhere on this site is the formula for perfect for on the bench. I read this and realized that I wasn't benching properly. After I got my form down, my bench jumped from 120 to 140.

Find it and read it!

Posted by: fufu

This?

Posted by: DOMS

That's the one.

Posted by: fufu

hooray!

Posted by: DOMS

Hugs for everyone!!!

Posted by: Double D

You gotcha a PR and on the best thing to set a PR on! Congrats big guy!

Posted by: tallcall

That was an interesting article. I've been told to keep my grip wider than normal to allow myself to better stabilize the bar. My right are is lagging behind my left in this exercise, as well as the skull crushers, but the left arm is having problems with Military and shoulder presses (Right arm has no problem with these, strange).

Posted by: Double D

Hum...everything ought to even itself out with time. I dont know if a primary goal of yours is to increase your bench, but I have always noticed a good amount of back work does wonders for your bench! Not to mention strengthening up that scap area is always a good thing!

Posted by: tallcall

Quote:

Originally Posted by Double D

Hum...everything ought to even itself out with time. I dont know if a primary goal of yours is to increase your bench, but I have always noticed a good amount of back work does wonders for your bench! Not to mention strengthening up that scap area is always a good thing!

Thanks man, I'll try to throw in some more back work. I'm looking to increase everything, I try to go up 5 pounds a week and keep my rep range almost the same (8-10 seems to work well for me).

I still can't believe that I've lost almost 20 pounds, mostly fat, and gained about 10 pounds of muscle in about 4 months (is this that beginners luck thing?). Everyone at work is starting to notice, awesome!

Posted by: Double D

Na......thats an awesome accomplishment!

Posted by: tallcall

Quote:

Originally Posted by Double D

Na......thats an awesome accomplishment!

Thanks for your kind words!

Posted by: tallcall

Saturday

Shoulders:

DB Military Press:

25'sx10
30'sx10
35'sx8 PR
35'sx8 PR
25'sx8

Rear Delt Row:

25'sx10 PR
25'sx10 PR
25'sx10 PR
25'sx10 PR

Single Side Raises (Cable):

30x12
40x12 PR
40x12 PR

Front Raises (Cable):

40x10
50x10
60x10 PR

Shrugs:

140x12
210x12
260x10 PR
260x10 PR

Didn't get to do any normal shoulder presses, but I was kind of tired (I had to work 12 hours today

).

Cardio: 40 minute HIIT

5 minute warm up on the rowing machine.
35 minutes on a treadmill (max incline was 12.5, max speed was 4.5, min incline was 3.0, min speed was 3.0, max hr = 165, min hr = 130). Intervals varied starting with (low intensity/high intensity) 60/60, then 90/90, 120/90, 60/60, repeating every few minutes.

All in all today was great. I got to take out a lot of anger on those weights, and that's always a good thing!

My diet suffered because of the long hours, but I insisted on keeping it as clean as possible (no quick fixes like fast food). I hate having to eat 4 meals at work (scrambling to find something comparable to my normal meal 5 on such short notice). Oh well, they will never understand why I'm doing what I'm doing, but I'm still trying to explain it to them.

Posted by: DOMS

Great job on the all those PRs, man!

Also some kudos on keeping the diet clean. That's the part of my routine that sucks.

Posted by: tallcall

Quote:

Originally Posted by DOMS

Great job on the all those PRs, man!

Also some kudos on keeping the diet clean. That's the part of my routine that sucks.

I just hate

the fact that I sometimes feel like I'm being blocked by everyone around me, and they think I'm the weird one.

Posted by: DOMS

Quote:

Originally Posted by tallcall

I just hate

the fact that I sometimes feel like I'm being blocked by everyone around me, and they think I'm the weird one.

There are a lot of people out that hate success. Whether that success if fiscal or physical. It challenges the validity of their decisions and even their very lives.

Get use to it. It's not going to go away.

I'm working my way up to the upper class, and I catch a lot of negative input by people that want me to fail. But I don't give a rat ass. They aren't living my life, I am; so I get to call the shots.

The same applies to you.

Posted by: tallcall

Quote:

Originally Posted by DOMS

Yeah, you're right, it's time for me to try some aspects of your new program. Where's the part about a shooting rampage due to the price of beef going up. I feel like having one now over complaints (and negative criticism) about my diet. It's my diet and it's working fine, so I wish they would just shut up!

Posted by: DOMS

Quote:

Originally Posted by tallcall

It think there's a program that covers that activity. It's called the "postman only rings once" program.

Posted by: tallcall

Quote:

Originally Posted by DOMS

It think there's a program that covers that activity. It's called the "postman only rings once" program.

I'm somewhere along these lines - "I'll give you to the count of 10 to get your no good, stinkin, yellow bellied carcass out of my sight. 1, 2, 10, (Tommy gun firing) merry christmas, and happy new year!" (not an exact quote, but all I could remember) I loved "Home Alone."

Posted by: tallcall

Sunday

Arms and Abs, RI=60 seconds, Total Time = 45 minutes

Supersets:

Overhead Extension/Straight Bicep Curls:

45x10/25x10
45x10/25x10
50x10 PR /25x10
55x8 PR

Skull crushers (Single arm):

20x10
20x8
20x8
(Felt too heavy, I was pretty tired today)

Weighted Dips:

165x5
175x4 PR
175x4 PR
185x4 PR

Preacher Curls:

30x10
35x10 PR
35x10 PR

(Again, possibly too heavy, I had trouble extending my arms all the way down each time, but I got most of them done right)

Superset:

Reverse Crunches/Leg Raises:

BWx10/BWx10
BWx10/BWx10
BWx10/BWx10 (single leg raises for this set)

Back extension (Hyper extension? lying on stomach while raising arms and legs):

BWx10
BWx10
BWx10 (Separated to left arm right leg, and right arm left leg)

Cardio: 55 minute session
20 min steady state, 35 minute HIIT

Rowing machine for a 5 minute warmup
Elliptical for a 20 minute steady state session (Level 5, min hr = 130, max = 161).
Treadmill for a 35 minute HIIT session [Min incline = 3.0, min speed = 3.0, min hr = 130, max incline = 15.0 (machine limit), max speed = 4.7 (my limit), max hr = 170].

It was a lot of fun, I was pushing 170 for about 3 minutes at the height of the session, keeping above 160 for about 15 minutes. I'm happy with the speed and hitting the max incline

!

I was a little too tired today for some of the weights I chose, but I did a good job still. In addition, my brother joined me for my training session, I got to help him do everything listed above. He picked all of it right up. It was a lot of fun having someone else there to help for a little while.

I was very impressed with my dips today, slowly working to 280 pound dips (by the end of the summer I will be able to lift my own body weight at least once - ~300 pounds).

Posted by: tallcall

Tuesday

Legs

Deadlifts:

90x10
90x10
140x10
180x6 PR

To be fair, this is the first time I've ever done traditional Deadlifts. For my first day, my trainer commented and said that he thought my form was perfect! During he last set, a couple of the trainers came over to see me lift (my face was turning so red). Apparently I did better than most of the people there and it was my first day!

Squat (free weight):

90x6
50x6

Really bad due to the fact that all my training for squats has been using a machine, we are in the process of transitioning to totally free weights for just about every move.

Squat (Smith):

90x10
100x10
140x8

I did these to finish out my squats, this was about 30 min into the session and I was told to avoid the free weight squats until I had time to learn them properly next week, but to get some work on my squats in right now.

Squat Press (was supposed to be a leg press, but machine was taken - by a very nice and considerate person I might add ):

180x12
270x10
360x8

Standing Calf Raises:

120x20
140x20
140x20

Nothing special, not going for super heavy on the calves or anything.

Cardio:

25 minute steady state session, ended up at 34 minutes.
12 minute warm-up on Stair master (min hr = 80, max = 155, max level was 7). I went so long because my trainer joined me half way into the warmup, that was very cool!
22 minutes on an elliptical trainer (min hr = 106, max hr = 155, max level was 0). This was 20 minutes followed by a 2 minute cool down.

Man those Deadlifts were cool, I'm going to be in pain tomorrow

Posted by: DOMS

Congrats on the well done Deads!

As someone once asked me, do you do convention or sumo?

Posted by: tallcall

I weighed in this morning at 307.5 (-1 lb from last week). 41.5 inch waist and stomach (down 0.5 inches from last week). Chest measured at 48 inches (up 0.5 inches from last week). Shoulders measured at 55.5 inches (up 2.5 inches from last week). My body fat % is estimated now at 16.5% (down 0.5% from last week).

I'm starting to see some definition in my arms and legs and some vascularity in my neck. Awesome!

I cheated a little bit this afternoon, I had a right to have some fun. I tried the Ben and Jerry's Chunky Monkey (ohhh soooo good) and had some extra fruit (watermelon, haven't had any in a long time and I do love my watermelon).

Oh well, clean dieting tomorrow.

Posted by: tallcall

Quote:

Originally Posted by DOMS

Congrats on the well done Deads!

As someone once asked me, do you do convention or sumo?

Looking at those pictures, I think I was doing Sumo. Legs wide and feet angled out near the little notch on the bar. But I don't know, my hands were in the conventional position. Is it possible to blend the two?

Posted by: tallcall

Thursday

Chest and Back: RI=45 seconds (PR)

Incline BB Bench Press:

75x12
95x8 (assistance on the last rep)
95x8 (went for it again and had to have assistance on the last rep)

Superset:
Incline DB Fly/Flat DB Close Grip Bench Press:

15'sx10/15'sx10
20'sx10/(flat DB Fly - Trainer wanted to address a problem I was having so we changed it up a little) 20'sx10
20'sx10/(back to the flat DB CG Bench) 20'sx15 PR

Cable Fly (using two stacks, I'm using the same naming scheme I would use for Dumbbells):

40'sx6 (short set because the weight was way too light and the trainer was pleased that I demanded to go heavier)
60'sx10 PR
60'sx10 PR
60'sx10 PR

Lat Pulldowns:

120x10
150x5 PR
165x4 PR
120x10

Back was still in pain from the Deads, so we opted for less back work for now, I still decided to push for some strength work on the lat pulldowns though and got some PR's there. I feel much better training BB Bench Press at 95 pounds now and feel a lot stronger (it helps knowing that someone is there spotting you).

Even though I did not do as well as I'd have liked to do on the incline flys, I still loved them. Until last week I wasn't doing them with the little twist in the middle, definitely much more difficult for me.

In addition, the 45 second RI was a first for me, reducing the rest time made everything seem a lot faster!

Cardio:

35 minute Steady State day

5 min warmup on a rowing machine (min hr = 74, max = 150)
31 minutes on an elliptical (min hr = 136, max = 167, min level = 4, max level = 10). I did what I always do and threw in a couple 60 second intervals to keep things fresh for 30 minutes (I did 2 every 10 minutes for 6 intervals).

I had a lot of fun today with my trainer, he told me that he was interested in going for an hour long session with me at some point so that we could switch back and forth (he wanted to get some time in as well), I told him that I was game. We might discuss that in more detail next time I'm with him. To be honest, I'm looking forward to seeing his workouts, it should be a good learning experience for me, and it will most definitely be a lot of fun (for me anyways, but we get along very well).

Posted by: Double D

Your setting PR's all over the place! I am very proud of you.

Posted by: fufu

gj, what certifications does your trainer have?

Posted by: tallcall

Quote:

Originally Posted by fufu

gj, what certifications does your trainer have?

Hey Master Fu,

To be honest, I'm not really sure. I think the gym has a kind of blanket cert. I'm not really sure, all I can say is that he knows what he is doing. Working on making improvements every time I'm with him.

He is just finishing college with a degree in Bio-mechanics. If the client list says anything, he has more regulars than all the other guys there! I think he is turning me into a project for himself. I love the fact that we are always on the same page about everything, I want to go heavier, he smiles and says that is what he was hoping I would say. Too cool!

Double D,

Thanks man, I'm trying hard to improve everything across the board!

Posted by: Double D

Well your doing a fine job!

Posted by: tallcall

Friday

Cardio:

23 minutes on an elliptical machine HIIT. Min hr = 79, max hr = 167, min level = 5, max level = 11. Each bout was 60 seconds and there were 5 bouts total.

25 mimutes on a treadmill HIIT. Min hr = 106, max hr = 160, min incline = 3.0, max incline = 10.5, min speed - 3.5, max speed = 4.5. Each bout was 60 seconds again and I got 3 bouts in.

This was supposed to be 45-55 minutes solid state, but I wanted to mix it up and add 2 intervals every 10 minutes. The problem was that I had to be up this morning at 1 am to work at 3 am, so I was only going at maybe 40 percent. By the time I got to the treadmill, I was almost completely gassed. I decided to take it easier and go for 35-45 minutes and reduce the intervals by half instead.

I am so tired now

Posted by: ReproMan

Quote:

Originally Posted by Double D

Well your doing a fine job!

I concur. Looking good!

Posted by: tallcall

Thanks guys, the comments are much appreciated!

Posted by: DOMS

Nice workout, tallcall!

How's the weight coming along?

Posted by: tallcall

I only weigh myself, and take my other measurements, once a week. I'll know Tuesday morning. I haven't been able to sleep very well with these crazy work hours, so I'm not expecting much.

Posted by: tallcall

Saturday

Delts, Traps (Shoulder day) - RI=60 for all elements

Supersets:
Military Press/Rear Delt Row:

30'sx10/30'sx10 PR
35'sx10/30'sx10 PR
40'sx6 PR/30'sx10 PR
40'sx6 PR
30'sx8

Shrugs:

200x12
230x12
270x8 PR
300x8 PR
310x6 PR

**MAJOR MILESTONE REACHED - 310 pounds, alright!! Next to get to 300 pounds are the Dips, then Deadlifts!

Supersets:
Cable Single Side Raises/Cable Front Raises:

30x12/30x10
50x10/60x10
70x8 PR/70x8 PR
70x8 (8 on the right are, 5 on the left) PR/70x8 PR
70x3 (0 on the right arm, 3 on the left - Till it was impossible to complete full range of motion - not at failure though) PR

Rear Delt (Cable):

20'sx10
40'sx10 PR
60'sx10 PR
80'sx6 PR

Cardio:

60 minutes:

5 min warmup on the stairmaster (min hr = 89, max hr = 145, max level = 7, min level = 4)

25 min HIIT on the elliptical (min hr = 96, max hr = 170, min level = 5, max level = 10) - 2 minutes at 140 bpm, then alternated 60/60 on 160-170/135-145 for 8 bouts. Finished the rest of the time in solid state at 145 bpm.

30 minutes on a treadmill (min hr = 116, max hr = 160, min incline = 3.0, max incline = 15.0, min speed = 3.2, max speed = 4.0). Did about 3 minutes solid state then alternated 60/180 at 155-160/130-140 for just 2 bouts. Finished the rest of the time with a little Groove in my step at 144 bpm.

Had a lot of fun again, the music selection had me almost dancing on the treadmill, it must have looked interesting to everyone else, but it was just so good and at just the right time!

Military press felt sloppy today, but otherwise good. God those shrugs were great, my goal is to be able to lift, push, or pull my own body weight by the end of the year (307 pounds). Next one up to make body weight is the Dips, followed by Deadlifts, Bench is going to take a whole lot longer (still by the end of the year). Wonderful day overall, everything is sore and I'm beat!

Posted by: tallcall

As a side note: Is it wrong for me to say this, I saw some good looking guys there today!! Sorry, I'm not rude and don't stare, but I notice them.

Posted by: goob

Hey man, thought i'd drop by. Workouts are looking good. 310 shrugs rock.

Have you tried doing them as hise shrugs? DOMS intoduced them to me and they are great.

Posted by: tallcall

Quote:

Originally Posted by goob

Hey man, thought i'd drop by. Workouts are looking good. 310 shrugs rock.

Have you tried doing them as hise shrugs? DOMS intoduced them to me and they are great.

No, for now I'm just trying to establish a good base to go on. Same with the Deads and the Dips.

Posted by: tallcall

By the way, thanks for checking in. It's always nice to hear from you guys!

Posted by: Witchblade

Looks like you're doing great.

Never let other people drag you down when it comes to training. Most people don't know shit. I get a lot of negative feedback from my environment too. Actually, this board is the only place where I get positive feedback (and my ex). Basically, what DOMS said a page back or so.

Posted by: KelJu

300 lb dips? You must be counting bodyweight with it. Eitherway, nice job man, you have made a ton of improvement in just a few pages of your journal.

Posted by: fufu

gj on your pr's

Posted by: tallcall

Quote:

Originally Posted by KelJu

300 lb dips? You must be counting bodyweight with it. Eitherway, nice job man, you have made a ton of improvement in just a few pages of your journal.

No, I'm using a plate loaded machine, so I'm just adding 300 pounds to the machine (not there quite yet, 190 today - just 1 rep, poor diet today

). I'm not sure how much of the weight is being transferred through the lever, but at this point I think it's not going to matter that much.

Posted by: tallcall

Quote:

Originally Posted by Witchblade

Looks like you're doing great.

Never let other people drag you down when it comes to training. Most people don't know shit. I get a lot of negative feedback from my environment too. Actually, this board is the only place where I get positive feedback (and my ex). Basically, what DOMS said a page back or so.

I swear, everybody has an opinion about my diet! At 6 feet 10 inches and with a weight of 307 pounds, I researched my daily caloric needs to maintain (4200 calories a day), I eat 2,847-3,150 per day depending on if it is a strength training day or not. I think that's a pretty good range.

I wish they would stop quoting the damn

FDA on me telling me to limit myself to 2,000 a day. I told them that "average" does not apply to me anymore (adding muscle is not taken into consideration on those averages - BMI and the FDA recommendations).

Oh well, they may never understand, and DOMS may have to restrain me for a little while until I can cool off, but thank you all for your support!

Posted by: tallcall

Sunday

Arms - RI = about 60 seconds

Supersets:
Over Head DB Triceps Extension/Hammer Curls:

50x10/35'sx8PR
55x10/35'sx8 PR
60x9 PR/35'sx8 PR
60x8 PR/35'sx8 PR

Skull Crushers (Single arm):

15x10
20x10 (right arm got 10, left only 9)
20x8 (that's it I'm done, not quite failure, but close)

Dips:

170x5
180x5
190x2 PR (really just one, could not complete full range of motion on the last rep)
180x1

Cardio:

5 min warmup on the rowing machine (min hr = 110, max hr = 145).

20 minutes on the elliptical (min hr = 101, max hr = 160, level = 5).

25 minutes on the treadmill (min hr = 109, max hr = 160, speed and inclines constantly changing, min pace = 3.0, min incline = 2.0, max pace = 4.0, max incline = 8.5).

Total time was 50 minutes solid state averaging 150 on the elliptical and 145 on the treadmill. It was a lot of fun, the music selection I had really made it awesome.

I was very disappointed in the skull crushers today, as well as with the dips. I overslept by an hour and was 10 minutes late to work. I had no time to prepare any meals (should've done that the night before) so I grabbed a few bananas, 2 portein bars, a couple granola bars, multi-vitamins and fish oil supplements with 4 bottles of water (I drink lots a water). This way I figured that I would get some good fruit, most of the carbs and protein I would've gotten on a normal day, and plenty of vitamins.

On top of all that, at work, both of the MDC Master servers crashed and reverted back to 5/19/07 (which means we lost all the file connections to everything we recorded or ingested into the computers between 5/19/07 and 6/30/07). It brought production to a crawl for at least 4 hours while we had our chief engineer and a tech support person from Pinnacle on the phone, it was a huge mess [everything at my station runs through the data grid and the sharer servers - MDC Masters 1 and 2 went offline with their redundant systems (this was Quadruple redundancy failrue)]. I walked right into it first thing this morning (I only work master control, so I had to deal with the on air systems running into the wall every couple of minutes and eventually had to get off of the servers and go to taped backup - at one point we were airing ancient news clips that were taped last night). Just plain aweful!!

Posted by: Double D

I knew a guy your size would have no trouble knocking through weights! I give it about 6 months before you start to slow down! Nice work!

Posted by: tallcall

Quote:

Originally Posted by Double D

I knew a guy your size would have no trouble knocking through weights! I give it about 6 months before you start to slow down! Nice work!

Thanks, I hope I don't slow down too much.

Posted by: tallcall

Tuesday

Leg Day: RI = 120

Leg Extensions (Double Leg):

80x15
90x10
125x8 PR
Dropset starting at 125 pounds with 15 reps (125x4, 95x4, 80x5)

Leg Extension (Single Leg):

65x15
80x10
95x8 PR

Deadlift (Conventional style):

135x12
185x12
225x10 PR

Straight Legged Deadlift:

155x8 PR (Just haven't done one in this style before)

Side Lunges (almost tri-planar lunges - not quite there yet):

BWx10
BWx10
BWx10

Just trying to get some balance problems fixed, then add weight if necessary

Leg Press:

180x12
280x10
360x10
450x10 PR

Cardio: 31 Min SS

Stairmaster warmup for 5 minutes (min hr = 87, max hr = 145, min level = 4, max level = 7).

Elliptical trainer for 10 minutes (min hr = 130, max hr = 155, min level = 0, max level = 5).

Treadmill for 16 minutes (min hr = 117, max hr = 155, min incline = 1.5, max incline = 8.0, min speed = 2.8, max speed = 3.6).

Cardio was fun, got to do some with my trainer today, he was just on his break, and wanted to do some, so I joined him (not slowing him down any, he just made me run the same way he was running, not the same speed of course - which was very cool!).

I love the Deadlifts! I discovered that the bar weight was 45 pounds, I had 4 plates on it today (double what I got last week, coming up there fast). The Straight Legged Deadlifts were good also, never done them before, and since this was after the other Deads, I was tired, so only 155 pounds. I liked the side lunges, I've done them before, so this was really just to help me with some balancing problems I sometimes have. And then there were the leg presses, 450 pounds at 8 reps (at the end of the workout no less)! Just amazing for me!

Oh yeah, I found out that he is certified, I think he has the same one as Double D (I think?). He is going to the conference in Atlanta next week on Thursday, I told him to be sure to bring some business cards to hand out, and wished him well when he is over there (I hate the idea that I might lose him, he's a good one - and I've had some of the really bad ones so I know - but this would be great for him). Another great leg day, I got some of my favorite Ice Cream (Chunky Monkey - borrowed idea from MJH, good idea still).

** I weighed in today at 308 pounds (40.5 inch waist and stomach - loss of 1 inch!). Chest is still 48 inches, shoulders are 56 inches (up from 55.5 last week). My bf% is now estimated at 14.6 % (down from 16.5 % last week) and my Lean body mass is around 263 pounds (up from 259 last week. So a gain in muscle and a fat loss, very good way to start the week!

Posted by: fufu

gj

Posted by: tallcall

Thanks man, those deadlifts were great

. I hate these balance problems with my lunges and squats though

, trying to improve, maybe it'll just take time.

Posted by: tallcall

Thursday

Chest and Back - RI = 120

Back and shoulders were still sore from Tuesday's Deadlifts, so we went for lighter weights and higher reps.

DB Fly (added shoulder rotation and wrist flex at the top of the movement):

20'sx12 (form was suffering because of pain in my shoulders, almost completely gone by this time though)
20'sx12
25'sx12

*These felt great, though I wish I could have gone a lot heavier (darn that delayed onset).

Supersets:
BW Pushups On Uneven Platform (12 with left hand on platform, then 12 with right hand on platform = 1 set)/BW Supermans:

BWx12/BWx12
BWx12/BWx12
BWx12/BWx12

Cable Bench Press:

40x15
40x20
50x15

Lat Pulldowns:

120x10
120x10
135x8

Cable Lateral Row:

95x10
105x10
110x10

No records for today, but still a good day. I had some pain associated with the Deadlifts I did last time, but I was able to work through it for the most part (the only thing we did differently was to reduce the weight and increase the reps). Pain should be totally gone by tomorrow.

Cardio - Solid State for 25 minutes (due to existing pain in hips, see above).

I was trying to do HIT cardio, but after one bout my body decided that it just wasn't happening today.

5 minutes on a rowing machine (min hr = 98, max hr = 154, level 9 out of 10)

5 minutes on a stairmaster to pass some time while I waited for some guy to finally finish up on the cable rowing machine (he took forever, I stood by for a few minutes knowing he has been there for a good 10 or 15 minutes, but he was still going, so I just threw in some more cardio). My min hr = 109 and my max hr = 150. I was on level 7 the entire time.

15 minutes on a treadmill, I really wanted an elliptical because I needed a low impact exercise for today, but there were a thousand people there today (I guess there was some kind of holiday or something yesterday, huh). My min hr = 116, and my max hr = 150 (after the first bout at 150, my body told me not to do any more today). The incline stayed at 5.0 and the speed went from 3.0 to 4.0.

Not a bad day, I had fun working in with some guy doing lat pulldowns. He decided to tell me that I had to throw my back into it more, after watching him do it the "right" way, I decided to just ignore him and do it the way I've been trained. It was kind of funny, really. I was watching him try to pull the entire stack, but he had to have the help of one of his buddies to get it down (and he looked really built too, I wonder if he was more into power lifting, still funny to watch from my perspective). Then he just threw the weight up and down for a few seconds and about 10 reps and told me that was the right way. I've always been told that I have to control the weight in every phase of movement, not just let the weight fall, then jerk it back up, then let it fall again. There is really no control involved in that, just gravity and a lot of jerking (

I know everyone's going to have fun with that one, so go on and have fun).

Posted by: ReproMan

PR's or not, still a great day!

Posted by: KelJu

Quote:

Originally Posted by tallcall

Thanks man, those deadlifts were great

. I hate these balance problems with my lunges and squats though

, trying to improve, maybe it'll just take time.

What sort of problems are you having with squats? Do you have the feeling that you are falling backwards?

Posted by: tallcall

All the time. Plus the Tourettes syndrome makes it difficult to keep my head in one place, I constantly end up jerking down and all over (almost fell forward because of that one time)

Posted by: KelJu

Quote:

Originally Posted by tallcall

All the time. Plus the Tourettes syndrome makes it difficult to keep my head in one place, I constantly end up jerking down and all over (almost fell forward because of that one time)

You have tourettes?

I can't help with the tourettes, but I can help you squat with better balance. I had virtually no mobility when I first started squatting again a few years back. I had to place 25lb plates on the floor under the squat rack. Place the back of your foot on the edge of the plate with your toes on the floor. This will jack up your backside a few inches giving you the balance you need. After squatting this way for a few years, I rehabilitated my ankle and can now squat to parallel without the plates. Give it a try for a little while, and as your balance improves, so will your flexibility.

Posted by: tallcall

Quote:

Originally Posted by KelJu

That's a good idea, I'll try that next week (going in for an hour long leg session, should really be hurting for a few days). Thanks

Posted by: Double D

I was rather shocked not to see a PR, but still a good workout!

Posted by: tallcall

Quote:

Originally Posted by Double D

I was rather shocked not to see a PR, but still a good workout!

Looking back, it was pretty good, I never usually do more than 10 reps on anything, but there were a lot of 12's, one 15, and a few 20's! Lower weight and higher reps, just for one day. I tend to go heavy on compound movements, still having problems with the bench press (I guess that will come in time and with practice

Posted by: tallcall

Friday

Abs and Cardio:

I just supersetted all of the abs workouts to get them done fast (I don't really like dedicating that much time to them).

Reverse Crunches/Leg Raises/ Modified Suppermans (no leg involvement, just arms being raised and swung around back in the motion of a lat pulldown - feels really good!):

BWx10/BWx10/BWx10
BWx10/BWx10/BWx10
BWx10/BWx10 (skipped the last Superman to talk to my trainer - I was looking for a little advice and he had no clients, he's a cool guy!).

Cardio (heavily influenced by trainers input, hell it was everything he told me to do almost down to the letter!): -

5 minutes on a rowing machine warm up (min hr = 100, max hr = 150, level 9 of 10). A new older lady was sitting right next to me and had no idea of what she was doing, so I helped her set the machine up and gave her some advice, the same thing my trainer told me, told her not to arch her back when pulling the cable but that it was a good idea to reach forward while sliding forward (to keep the resistance steady). It felt good to help her, I usually like to give advice to those who I know will listen.

10 minutes on a stairmaster HIT (Min hr = 110, max hr = 160, min level = 3, max level = 11). I went for 5 bouts at 60/60 - god I was tired, I also don't like the stairmaster too much, tried to go for 20 minutes, but couldn't handle it yet.

20 minutes on an elliptical trainer, first 10 minutes were HIT followed by 10 minutes of SS (min hr = 110, max hr = 160, min level = 5, max level = 10). The HIT round had 5 bouts at 60/60.

10 minutes on a recumbent Bike SS (min hr = 120, max hr = 155, min level = 9, max level = 13, held level 13 for about 7 minutes at about 145 bpm).

21 minutes on a treadmill SS (min hr = 120, max hr = 150, min level = 4.0, max level = 8.0, min speed = 2.5, max speed = 4.3).

Total cardio time = 1 hour 6 minutes

This kicked my butt, it was awesome and I'm very tired right now. I consider all of this a personal best, so I forgive myself for yesterday!

Posted by: Double D

Sure would be nice if every client was as dedicated as you!

Posted by: tallcall

Quote:

Originally Posted by Double D

Sure would be nice if every client was as dedicated as you!

Man if you were in Orlando, I'd gladly use your services in a few months (I think my trainer is leaving the company around the end of the summer)

Posted by: Double D

Sorry to hear that. Hopefully you will find someone who is equal to the guy you got now.

Posted by: tallcall

Quote:

Originally Posted by Double D

Sorry to hear that. Hopefully you will find someone who is equal to the guy you got now.

There are some pretty good people there, and he is planning to bring in a good friend of his (also certified I believe). I've had the misfortune of having the twwo worst trainers at one time. You know, the guys who'll have you do flat bench, then decline bench, then incline bench, followed by dumbbell flys incline flat and decline. And they do it the same way every week. They were both fired, so I have some faith in the new management at least. I think they got rid of most of the uncertified trainers or are putting them through the process of becoming certified.

Posted by: Double D

I know some trainers who are certified and stil train people like crap so just be careful.

Posted by: goob

Good work tallcall. 1 hour + cardio is pretty hardcore. I like the way you switched machines for it all, rather than stat on one thing. gj.

Posted by: tallcall

Quote:

Originally Posted by goob

Good work tallcall. 1 hour + cardio is pretty hardcore. I like the way you switched machines for it all, rather than stat on one thing. gj.

Thanks, it really wore me out. I got to keep adding the stairmaster in and increasing the duration of the exercise to really be able to use it to its full potential (just 10 minutes on it is enough to gas me... for now...

Posted by: tallcall

Saturday:

Shoulders:

RI = 60-120 seconds

DB Military Press:

35'sx10
40'sx6
45'sx1 PR (not much, but I say it is the equivalent of pressing 90 pounds which is just about what I can bench right now, so it's all good really)
35'sx10

Superset:
DB Front Raises/DB Side Raises:

20'sx5/20'sx10
20'sx5/20'sx10
20'sx6/20'sx10 PR. I see this as a record because the other raises I've been doing were on a cable machine which was allievating 30% of the weight (that is what my trainer told me). 20 pounds is equal to about 60 on the machine, so I was raising 40 pounds in raw weight but the machine would have seen that as around 100 or 120 pounds total, and that is better than I have done in the past.

Shrugs:

270x10
300x10
320x8 PR
330x8 PR

Rear Delt Cable Crossovers:

60'sx10
80'sx10
100'sx4 PR
100'sx4 PR

Rear Delt Row (Machine):

110x10 (= to two 30's)
120x10 (= to two 40's)
130x8 (= to two 45's) PR
130x8 (= to two 45's) PR

Cardio - 55 minutes SS

5 minutes on a rowing machine (min hr = 110, max hr = 150, level 9 of 10).

10 Minutes on a stairmaster (min hr = 106, max = 150, level 4-7 - mostly on level 4 though).

20 minutes on an elliptical trainer (min hr = 117, max hr = 155, level = 5). I kept my heart rate at 150 for the entire time only spiking once.

20 minutes on a treadmill (min hr = 126, max hr = 155, incline = 8.0, speed = 3.5 at all times).

I had a very good time, I'm a little upset about the presses, but I think they'll be better next time, still 90 pounds (total) is right about what I'm comfortable benching - isn't that wierd?).

Shrugs are just massive right now, time to put more emphasis on the Military press and Shoulder press. I almost opted to do some Supine rows, never done them before, but I was watching someone do them and they looked pretty good.

It's hard to compare machines to freeweights so I did my best in converting for my own records (I think I'm pretty close). Those front raises are always harder for me than the side raises (not sure why).

Oh well good day again, so tired...

Posted by: goob

Looking pretty good. You keep on improving TC. Sure ain't flinching - a weight session followed by 55 mins of various cardio.

Posted by: tallcall

Quote:

Originally Posted by goob

Looking pretty good. You keep on improving TC. Sure ain't flinching - a weight session followed by 55 mins of various cardio.

Well, those first 5 minutes were before everything else as a warm-up. I always count my warm-up and cool-down as part of my over-all cardio time.

Yeah it is tough to follow a weight session with an hour of cardio, but I like to do it, mostly to tire myself out and to have some fun.

Anyways, thank you for the support and kind words man, it's really appreciated!

Posted by: tallcall

Sunday:

Arms and Abs:

Dips: RI = 120

180x5
190x5
200x4 PR (yay I got 200 finally

)
I attempted 210, but failed on the first rep.

RI = 60 for everything else.

Superset:
EZ Skull Crusher/EZ 21's:

30x10/30x21
30x10/30x21
40x10/40x21 PR

Superset:
Cable Pressdown forward,reverse/WG Cable Curls:

60x10,10/100x10
80x10,10/110x10
100x10,10/120x10 PR
100x10,10/120x10 PR

Planks:

BWx:60
BWx:60

Superset:
Cross Knee Crunch/Vertical Lying Leg Thrust:

BWx10/BWx10
BWx10/BWx10
BWx10/BWx10

Cardio: 30 minutes HIIT

5 minutes on a rowing machine (min hr = 100, max hr = 145 on level 9 of 10).

10 minutes on a Stairmaster HIIT (min hr = 100, max hr = 155, min level = 3, max level = 11, spent most time on 5-7, intervals were 60 up and 120 down - 3 bouts).

10 minutes on an elliptical trainer HIIT (min hr = 116, max = 165, min level = 6, max level = 12, intervals were 60 seconds up and 120 seconds down - 3 bouts).

5 Minutes on a treadmill (min hr = 120, max hr = 140, min level = 0, min speed = 1.5, max level = 0, max speed = 3.5 - This was just a cool down).

This was the best arms day I've had in a while, the old program was getting stale. My trainer recommended moving the Dips to the top spot and doing them first (I don't know why I didn't do this before, I always try to put the compound exercises first).

Everything worked really well, and I got the records I was after. I say about 10 more weeks until I put up 300 pounds on those dips (efforting to get to 300+ pounds - my body weight - even if it is just one rep, it is good enough).

I haven't done EZ Bar Skull Crushers in a while, these were refreshing, as were the 21's. Throwing in the cable superset was a nice addition as well, I made a lot of improvements since I last did them about a month and a half ago. I think I'll use this program for a little while.

The cardio felt fine, got gassed a little quicker than normal. I blame the stairmaster, I just have to give it time like I did the treadmill (that took a long time because my shins and knees always got sore halfway through the session, I still have sore knees afterward, but nothing as bad as before).

Posted by: Double D

Your doing really well. I believe with your size, you will be one of the strongest guys on here in the next 2 years!

Posted by: tallcall

Aww, thanks man! I hope everything goes well with everything you've got going on right now, Softball tourny, new baby, new job, and all!!

Posted by: Double D

Haha.....me to! Thanks buddy.

Posted by: DOMS

Quote:

Originally Posted by Double D

Your doing really well. I believe with your size, you will be one of the strongest guys on here in the next 2 years!

I second this!

Solid workout, man!

Posted by: tallcall

Quote:

Originally Posted by DOMS

I second this!

Solid workout, man!

DOMS, your back! how has everything been?

Posted by: DOMS

Quote:

Originally Posted by tallcall

DOMS, your back! how has everything been?

Great!

I had a shitload of fun in L.A. I'm 100% relaxed and feeling great!

I so gonna move back to L.A.

Posted by: tallcall

Quote:

Originally Posted by DOMS

Great!

I had a shitload of fun in L.A. I'm 100% relaxed and feeling great!

I so gonna move back to L.A.

Going back to live with all the Mexicans?

Posted by: DOMS

Quote:

Originally Posted by tallcall

Going back to live with all the Mexicans?

Going back to kill the Mexicans.

No, I'm going to live in an affluent neighborhood. The better the neighborhood, the less Mexicans there are. For example, if you go into Santa Monica, less than 5% of the people that you see on the streets are Mexicans. They can't afford to shop there, much less live there.

My home town of Burbank has less than 25% Mexicans. That number drops when you go east of the 5 freeway. I'd guess that it's as low as 5%.

If you're going to live in L.A., you just need to know where to live and be at least somewhat affluent.

Posted by: tallcall

It's that time again.

This weeks numbers: (Weighed each week on Tuesday and compared to previous weeks numbers)

Weight = 305.5, down from 308 last week

Body Fat % = ~13.6, down from ~14.6

Stomach and waist stayed the same at 40.5 inches

Chest stayed the same at 48 inches

Shoulders = 56.5 inches, up from 56 inches last week

Neck = 21 inches, up from 20 inches (to be honest, this one keeps fluctuating between the two so I don't count on this one too much)

Biceps = 17.5 inches, up from 17 inches (stayed there for the longest time)

Calves have been at 19 inches forever now, I don't expect them to change in the near future

Estimated Lean Body Mass = 263.76 pounds, up .78 pounds from last week (262.98 pounds)

Estimated Body Fat weight = 41.76 pounds, down 3.24 pounds from last week (45 pounds)

Notes:

I feel great about these numbers, I gained about 3/4 pounds in muscle mass and lost 3 1/4 pounds of fat. I feel faster and stronger. As a side note I can feel my abdominal wall through only a moderate (as opposed to a very thick) layer of fat, I'm getting close!

I am most impressed with the gains I've been making around my shoulders lately, up about 0.5 inches every week so far. I am also happy that I have finally seem a gain in the biceps, I have been working at that for the better part of two months now (they are just coming along very slowly).

Oh well, today's another leg day, I get to go in for an hour. I'll possibly do an all body workout today, but I think a vast majority of my time will be spent on legs, squats, deads, lunges, leg presses. I'm hoping for some upper body work as well since I will not have a trainer on Thursday (he's going out of town). I'd like to do some chest work with him, it seems to be the slowest to develop right now (still benching 125 max, I'd like to get that number up a lot, I'm aiming for something much closer to 150 within the month).

Posted by: Double D

I am impressed to say the least! You are one big guy! Our arms and chest are very close in size!

Posted by: goob

Quote:

Originally Posted by Double D

I am impressed to say the least! You are one big guy! Our arms and chest are very close in size!

I know! With that size, and the right training/ eating, your potential is mega. Think Kelju, and DD.

Posted by: tallcall

I'm definitely aiming for something near what Double D is able to accomplish, besides both of you guys are doing great as well.

Posted by: tallcall

Tuesday

Legs: RI = 90-120

Total weight time = 65 minutes (double training session because he has to be in Atlanta on Thursday - my other training day with him)

Superset:
Leg Curls/Hip Adduction:

55x15/75x20
80x15/95x20
110x12/110x15 PR

- I accidentally used too much force lifting on that last set of leg curls, that I threw the weight stack up - I had full control of it on the way down, but I guess I just didn't know my own strength

Deadlift: Traditional Style

135x10
185x10
225x6
250x~8 PR - We kind of lost count and my form was a little off on the 225, so my trainer was talking me through this one so I would get it right the first time (he lets me get away with nothing!)

Smith Squat: - I'm only listing the weight I put on the bar since the machine assists a lot.

90x12
140x10
180x10
230x8 PR - I know it is more like 200 pounds without the assistance, but great none the less

Leg Extension Single

Left leg 50x10
Right leg 50x10
Supersetted in a dropset style:
Left leg 50x10/30x10
Right leg 50x10/30x10

Leg Extension Dual:

90x12
90x15

Cardio: 21 minutes SS

8 minutes warm up on a stairmaster (min hr = 120, max hr = 150, min level = 4, max level = 7). Done before training session to serve as warmup and strech for my legs - Double step with forward lunge, calf raises off of each step, and a lot of side steps at level 7 (My trainer and I were both warming up together, and I know he wasn't going to let me settle for anything less, so I decided to put everything I had into that machine and do well).

13 minutes on an elliptical trainer (min hr = 130, max hr = 150, level = 0). This was after the training session, so I didn't want to push my legs too far.

I had a awesome time today and I'm sure my body will be in some pain for the next 5 or 6 days because of it, I was loving every second of it. Got to watch some people nearly kill themselves squatting way too much weight, we saw these people struggling a little and suggested that they reduce the weight and try to come parallel but they ignored us (proof that rule 285 is always in effect - "no good deed goes unpunished" - Ferengi Rule of Acquisition # 285

). I guess I generated a bit of a crowd doing my deadlifts, especially the 250's, because at least 5 or 6 people were starting to circle (thanks for the added pressure, I have to admit it felt awesome though)!

We decided to stick to using Smith machines for now and will probably squat with an empty free weight bar next week. I expressed my concerns and mentioned some of the issues I felt that I was having last time with the Tourettes, and he suggested that I just do most of my work with the assistance of the Smith but that we also make the attempt to add in the free weight bar (I'm always up for this kind of challenge, so it was just fine by me).

Cheated a little today, ben and jerrys - I deserve it for what I'm about to go through this week (I'm expecting the pain starting tomorrow and probably subsiding Sunday - it always seems to last about 5 days). Can't complain though, it will all be worth it in the end!

Posted by: BigDyl

Not to let your hopes down, but your arms are most definetly longer than mine, and I have long ass arms that makes my pressing movements suck. The advantage is your should end up with a good deadlift like myself.

Posted by: tallcall

Quote:

Originally Posted by BigDyl

Not to let your hopes down, but your arms are most definetly longer than mine, and I have long ass arms that makes my pressing movements suck. The advantage is your should end up with a good deadlift like myself.

Yeah, cause we're awesome!

My goals are to Deadlift, Dip, and Squat (even if it's on a Smith machine) my own bodyweight, 300 pounds, by the end of the summer (end of August). As I said before, I'd also like to get my bench press to about 150 by the end of the month. I'm pretty close on those Deadlifts, and the Dips and Squats should be there in about 10 weeks or so. I keep getting that "I'm the king of the world" feeling!

Posted by: Double D

Quote:

Originally Posted by tallcall

I'm definitely aiming for something near what Double D is able to accomplish, besides both of you guys are doing great as well.

With your size your numbers will crush mine one day!

Posted by: tallcall

Quote:

Originally Posted by Double D

With your size your numbers will crush mine one day!

See, this is why you need to come to Orlando, so we can train together!

Posted by: Double D

Haha.....if I didnt get the job that I am starting soon I was thinking about moving to Florida.

Posted by: tallcall

Quote:

Originally Posted by Double D

Haha.....if I didnt get the job that I am starting soon I was thinking about moving to Florida.

LOL - Darn, it would've been fun. I hope you have fun at the new place!

Posted by: DOMS

How's it going, man?

And I have a video for you.

YouTube Video

Posted by: tallcall

Thursday:

Chest and Back:

Superset:
Incline DB Fly/ Incline DB Press: RI - 120

30'sx7/40'sx8
30'sx6/40'sx6
30'sx7/45'sx4 PR

Cable Rows: RI - 60

105x10
115x10
165x6 PR

Lat Pulldown:

120x8
120x8
150x5 PR

Back Extension (machine):

170x12
190x12
230x8
Dropset 290x1, 250x6, 190x10 PR

Cardio - 50 minutes

5 minute warmup on a Rowing machine (min hr = 100, max hr = 150, lv 9).

20 minutes on a stairmaster (min hr = 90, max hr = 159, min level = 4, max level = 7). I spent most of the time on level 6 or 7 at about 145-155 bpm.

12 minutes on an elliptical trainer (min hr = 110, max hr = 162, level 4). Most of the time I was at 155-160 bpm.

13 minutes on a Treadmill (min hr = 116, max hr = 160, inclines 10-15, speeds 2.0-3.5) Spend most time at incline 15 and 150-160 bpm.

Great day, my flys were a little out of form. I think it was all pretty good, my right shoulder was still a little sore from Tuesday, but nothing that was going to prevent me from doing most of these exercises (flys were a lot harder because of the shoulder though). I'm happy with the presses (DB presses are more interesting for me because of the need for complete control in each arm to stabilize them. My back extensions were awesome, I almost got the whole stack, I know they are not really used much for strength, but I thought I'd give it a try.

Posted by: goob

Cool workout TC!

Posted by: DOMS

Nice job on the PRs, man!

BTW, what are you RIs and tempo?

Posted by: tallcall

Goob: Thanks man, I'm always having fun with the cardio when my legs are feeling up to the task. Today was a good day.

DOMS: Thanks. I don't usually write all that down, but usually my rest intervals are 60 seconds, up to 120 seconds for what I consider tougher lifts

(benching is a lot harder for me, so I give myself about 90-120 seconds between sets). I usually shoot up for a second, hold for about a second and come down for 3-5 seconds on the bench. Most of the other lifts are about 3 seconds up, hold for 1 or 2 seconds, then 3 seconds down with a rest interval of 60 seconds.

Posted by: tallcall

Quote:

Originally Posted by DOMS

How's it going, man?

And I have a video for you.

YouTube Video

Oh! Stupid cheapo upgrades I bought don't allow me to do those cool transformations. I want to mutate into a giant human eating slug alien!

Posted by: tallcall

Friday the 13th

Abs and Cardio:

First, I hate spending much time on abs, since they are worked in most of the compound lifts I do anyways - I just see no need to spend a day on them (calves are another thing I can't stand to work because they are too easy and are used in almost every leg exercise I do).

That being said all I did today was some Torso Rotations (Machine):

130x10
140x10
150x8
205 (the entire stack)x8 PR - not that I really care, it was too easy for me.
170x5
130x8
110x10

Cardio: 52 minutes

5 minute warmup on a rowing machine at level 9 (min hr = 87, max hr = 150).

20 minutes HIIT on a stairmaster (min hr = 103, max hr = 160, levels 3-10, for 60/60 for 5 bouts and 60/120 for 3 bouts).

15 minutes SS on an Elliptical Trainer (min hr = 119, max hr = 155, levels 1-4, keeping heart rate between 140 and 150).

12 minutes on a treadmill (min hr = 110, max hr = 150, speed = 2.8-3.5 and incline = 5.0-15.0, keeping my heart rate between 135 and 145).

Great cardio day! I wanted to do a different ab workout, but all the mats were taken as were all the cable stations (no cable crunches). Also, does anyone know how to do a Downward Facing Dog? I've heard a lot about it and wanted to give it a try (I love planks and would like to add more of these Yoga exercises into my routine).

Posted by: tallcall

Saturday:

Shoulders:

DB Military Press: RI = 120

40'sx6
40'sx5
40'sx6
40'sx4

**That sucked, I have to fix this somehow**

RI = 60
Superset:
DB Front Raises/DB Lateral Raise:

25'sx6/25'sx10 PR
25'sx5/25'sx10 PR
25'sx5/25'sx10 PR

Shrugs:

310x10
330x10
360x8 PR
410x5 PR

Cable Row with trap grip attachment:

135x10
155x10
180x5 PR
200x5 PR - Limited ROM

Rear Delt Cable Row:

I couldn't really tell what the weights were on this machine, it only gave me numbers 1-15 (I think), I started at number 8 and ended on number 10 - so here is what I think I rowed converted to pounds:

~80x10
~110x9
~110x9 Could be a record if I knew for sure what I was pulling

Upright Row:

Because I was angry at the other machine, I moved to another that atleast listed the weights, but had a lighter-heavier setting that changed the tension on the pulleys so I'll list them as heavy and light.

Light setting:
90x10 - too easy, moving to heavy setting.

Heavy setting:
60x10
80x4
80x4 These felt like records, another instance where if I had the exact weights I could be sure

Cable Face Pulls with rope attachment:

I've never done these before, so this was all a personal best.

100x10
120x10
150x9 PR

Cardio = 53 minutes SS/HIT

5 min warmup on row machine (min hr = 95, max hr = 160, level = 9).

15 minutes on a stairmaster (min hr - 96, max hr - 151, level - 4).

20 minutes on an elliptical trainer (min hr - 111, max hr - 165, level - 5). I just stayed between 160 and 165 for about 8 minutes straight, I think that qualifies as being at a high intensity for me.

13 minutes on a treadmill (min hr - 118, max hr - 160, min incline - 7, max incline - 15, min speed - 2.8, max speed - 4.0)

All in all a very good day. I wish my presses would have been better, all of my pulling movements are great, all my presses suck (comparatively speaking).

I don't know why I love those shrugs so much, I caught a lot of people starring when I put 4 plates and a quarter on each side! God those rows all felt great too, unfortunately I don't really know what I was lifting (those companies really need to give actual weights and not random numbers or tension settings -

).

I feel like I really tore deep into myself today, definitely a good day.

Cardio was great as well, really let the animal out of the cage this time (love listening to Disturbed - Voices and Violence - made me just angry enough to push all my limits)!

Posted by: tallcall

Sunday

Arms and Abs:

Machine Dips: RI = 120

190x5
200x4
210x4 PR
220x3 PR

Superset:
Skull Crusher (EZ Bar)/21's: RI = 60

50x8/50x21
50x8/50x21
50x8/50x21 PR

Superset:
Cable Pressdown Forward/Reverse/Cable Crunch/Cable Curls - Rope Attachment: RI = 45

80x10/80x10/100x10/110x10
100x10/100x10/150x10/120x10
110x10/110x10/250 (Stack)x8/140x8
110x10/110x8/250 (Stack)x8/140x8 PRs

Torso Rotations: RI = 60

150x8
205 (Stack)x8
205 (Stack)x8

Cardio = 33 minutes HIIT

5 min warmup on Rowing machine - as usual - (min hr = 95, max hr = 155, level 9).

10 minutes HIT on a stairmaster (min hr = 100, max hr = 160, min level = 4, max level = 10, 3 bouts, 60/120).

10 minutes on a Elliptical Trainer HIT (min hr = 122, max hr = 168, min level = 5, max level = 11, 5 bouts, 60/60).

8 minutes on a Treadmill (min hr = 110, max hr = 170, min incline = 5.0, max incline = 15.0, min speed = 3.0 mph, max speed = 5.0 mph - held for 15 seconds PR).

Awesome day, I got two records on my Dips today, getting closer to 300 pounds on them! Everything was working pretty damn smooth today. Also, I got a huge superset on the cables today - which is also awesome!

Cardio was another personal best, the 5 mph sprint was the fastest I've ever gone on the treadmill (15 seconds isn't that much, but next time I'll try for a minute at a time)!

Skull Crushers felt a little dodgey, but they were ok (couldn't get the 40 pound bar, so I just stuck with the 50 pounder for all my sets).

The cable crunches were cool, my first time doing them and I was able to lift the entire stack (The Animal Is Out-Of-The-Cage!!).

Posted by: Double D

I foresee pr's for the next year!

Posted by: tallcall

Quote:

Originally Posted by Double D

I foresee pr's for the next year!

Oh I intend to be cranking out records for a long time. Just out of curiosity, how do you improve on shoulder/military presses? I think it is kind of interesting that all my lower pushes and pulls are great, all my upper pulls are fine, but my upper pushes are not so nice.

Posted by: tallcall

It's that time again.

Weight = 302 - down 3.5 pounds from last week.

Stomach is at 39.5 inches - down 1 inch from last week.

Chest is still at 48 inches.

Shoulders lost 0.5 inches from last week

.

Neck lost 0.5 inches from last week.

Biceps stayed at 17.5 inches and feel a lot harder now.

Calves stayed at 19 inches and also feel much harder.

My Estimated Body Fat percentage is 12.7% down 0.9% from last week.

Lean Body Mass - 263.65 which is down 0.11 pounds from last week (that's where my shoulder went).

Estimated body fat weight is 38.35 pounds, down 3.41 pounds from 41.76 last week.

I lost a little LBM, but also lost 3.5 pounds of fat, so all in all, not too bad!

Posted by: fufu

^ good stuff

Posted by: tallcall

Quote:

Originally Posted by fufu

^ good stuff

Thanks for the support man! I was a little disappointed with the slight muscle loss, but my body tends to take from one place one week, then add to another place the next week.

Posted by: fufu

Yeah, that will often happen when on a cut, but you are doing great cutting and setting alot of PR's and maintaining most of your muscle.

Posted by: tallcall

Quote:

Originally Posted by fufu

Yeah, that will often happen when on a cut, but you are doing great cutting and setting alot of PR's and maintaining most of your muscle.

The strange thing is that I'm actually adding muscle weight too. When I started I had a lbm of about 250 pounds, now I'm up to almost 264 while my fat levels have slid down about 20 pounds

Posted by: tallcall

Tuesday

Legs: RI - about 120 seconds or whenever my hr dropped below 8 million

Superset:
Hip Abduction/Adduction:

80x30/80x30
90x30/90x30

I was asked to do these while an older woman finished her session, so I got them done quickly to warm up.

Superset:
Front Squat Smith Machine/DB Straight Legged Deadlift:

90x12/25'sx12
140x10/35'sx12
180x10/35'sx12
250x6/35'sx12 - reduced time between reps for the deadlifts. PR

Leg Press: Dropsets

Drop set starting at a weight of 360 down to 180 for a total of 20 reps.

Drop set starting at a weight of 405 down to 225 for a total of 20 reps. PR

* I consider this a record because of the 20 rep drop set accomplished *

Cardio - 23 minutes SS

13 minutes on the Stairmaster to warm up and bring my hr up (min hr - 75, max hr - 160 at level 7). I did two steps, side steps and calf raises off each step at a high speed to hit two birds with one stone (warm up legs and get in some cardio time).

10 minutes on the Stairmaster at the end of my leg session (min hr - 133, max hr - 151, level - 5, just did not want to push them that much today).

Today was awesome, I did much better on my SLDL's that last time (about 3 weeks ago I think) - more weight and a lot more reps. I was also pleased with the Squats, they were tied with last weeks record, but great none the less. When we were going on to the Leg press, my trainer wanted me to throw 3 plates on my side, I told him I did 4 last time I was on the machine and would like to start at 4 (I knew I could put up to 450 pounds on it and still be fine, should have gone for it, next time). Dropsets were awesome, very draining and difficult especially after the deadlifts and squats.

The cardio was great, I'm def getting used to the Stairmaster for longer periods of time - feels more natural now, just took some time.

My legs are a little wobbly now. Going to have a little cheat meal tonight to treat my body nice (big bowl of Ice cream!)

Posted by: Double D

Thats the best thing you can do is try to shorten the time and see what you can do! I saw where you said you reduced rest time and knocked out a pr.....thats impressive!

Posted by: DOMS

Great workout!

Wait until you get to do a dropset of Back Squats. It'll feel like you're about to throw-up your colon.

Posted by: tallcall

Can back squats be done on a smith machine? I think I know what you're talking about, but I can't remember for sure. I usually squat with feet together or just wider than shoulder width apart.

Posted by: DOMS

Quote:

Originally Posted by tallcall

Can back squats be done on a smith machine? I think I know what you're talking about, but I can't remember for sure. I usually squat with feet together or just wider than shoulder width apart.

You're thinking of sumo vs. standard. That's foot placement and grip.

Back Squats are where you rest the bar on your back, versus holding it in front of your during Front Squats.

And yes, you can do Back Squats on a Smith machine, but free weights are much better.

Posted by: Double D

Smith machine (depending on what you use) really can teach poor form. You have to go along the plane it sets for you and lots of times teaches bad things.

Posted by: Double D

If I was to do drop sets with squats I would use DB or something. Or a squat rack would work well.

Posted by: tallcall

Quote:

Originally Posted by DOMS

I've been told to just use the Smith due to problems with my Tourette Syndrome and the possibility of jerking my neck everywhere during the lift (possibly falling face first with the bar. I have been doing back squats the whole time with the machine, I was told to call it a front squat even though the bar was behind me. Maybe he misspoke, either way, I like them and am looking forward to 275 within the month, getting to 300 pound deadlifts by then too I think!

Posted by: tallcall

Quote:

Originally Posted by Double D

If I was to do drop sets with squats I would use DB or something. Or a squat rack would work well.

I tried the rack squats before, nearly did some damage, couldn't balance and nearly fell forward because of the tourettes syndrome (it's just something I have to deal with, and maybe I'll just have to rely on the smith for a while longer). I'm open to the idea of just doing the bar with no weight, and getting used to it, but I usually cannot stop twitching my neck (not a big problem with deadlifts for some reason, I guess I just have a lot better focus and control of my actions?).

Posted by: Double D

Awww yes I forgot about that. What about using DB's?

Posted by: tallcall

Quote:

Originally Posted by Double D

Awww yes I forgot about that. What about using DB's?

I've done that before with no issues, 30 minutes isn't enough time with him on leg days, too much to do. At least I can say that those combinations we did yesterday were very solid, I think I could have had a little more weight on the squat and SLDL, but I'll save that for next time.

Posted by: Double D

I would do 2 leg days a week

One ham dominant and one quad dominant

Posted by: tallcall

Quote:

Originally Posted by Double D

I would do 2 leg days a week

One ham dominant and one quad dominant

Maybe I'll do that later on, right now, I like the program, still need his help with both upper and lower body (both sessions used up already, for now, I like to rotate them every now and then).

Posted by: tallcall

Thursday: RI - 45 seconds

Chest and Back

Incline BB Bench Press:

75x10
95x10
115x8
115x6 PR (Reps increased and no assistance)

Incline Fly:

15x12
20x12
25x12 PR (Same as above)

Serrates Pull - Cable (Lat Pull):

40x12
50x10
60x9

Lat Pulldown:

135x10
150x7
150x7 PR (More reps)

90x20 PR (Light weight, but more reps)

Cardio: 57 minutes SS

5 minutes on a rowing machine (min hr - 110, max hr - 167, level 9)

20 minutes on a Stairmaster (min hr - 114, max hr - 158, level 7)

20 minutes on an Elliptical (min hr - 134, max hr - 160, level 5)

12 minutes on a Treadmill (min hr - 127, max hr - 160, min incline - 6.0, max incline - 15.0, min speed - 2.8, max speed - 3.8).

Today was Awesome again. My recovery time has greatly improved, not in any pain from last Tuesday's leg workout, had a little stiffness though, but nothing major. I am very happy with the Bench press today, I was much more comfortable hitting 8 reps at 115 (usually that last rep has to be assisted, but today I was completely under my own power)! I'm throwing in a few back exercises on my shoulder day to help with the bench press as well (thanks DD!).

The Cardio went smooth as well, easily handeling 20 minutes on the stair machine (usually have a hard time with 15 minutes, now at a higher level and more time!). Another great day!

Posted by: Double D

PR's like normal. Ho hum.....nice work.

Posted by: tallcall

Quote:

Originally Posted by Double D

PR's like normal. Ho hum.....nice work.

Thanks man, those back exercises really helped improve everything else.

Posted by: goob

Keep it up TC, Improving each workout, you'll be kicking our assess soon enough....

Posted by: DOMS

Solid workout, man!

You've earned an old advert:

Posted by: goob

Quote:

Originally Posted by DOMS

Solid workout, man!

You've earned an old advert:

So wrong....but,......

Posted by: DOMS

You want "wrong"? Here's wrong:

YouTube Video

Posted by: tallcall

Quote:

Originally Posted by DOMS

You want "wrong"? Here's wrong:

YouTube Video

The morale of the story is that we all must get AYDS!

Posted by: tallcall

Friday:

Abs and Cardio:

Ab Roll out:

BWx10
BWx10
BWx10

Supermans:

BWx10
BWx10
BWx10

Planks:

BW/ :60
BW/ :60
BW/ :60

Leg Raises:

BWx10
BWx10
BWx10

Cardio - 60 minutes (20 minute HIIT, 40 minute SS)

5 minute warmup on an elliptical trainer (min hr - 110, max hr - 150, level 0).

20 minutes on elliptical trainer HIIT (starting hr - 116, min hr - 140, max hr - 168, min level - 5, max level - 11, 10 bouts at 60/60).

20 minutes on a recumbent bike SS (min hr - 112, max hr - 144, min level - 12, max level - 15).

15 minutes on a treadmill (min hr - 113, max hr - 160, min incline - 4.0, max incline - 15.0, min speed - 2.5, max speed - 5.0 - at 30 seconds this time - PR)

I had a little fun today, I still don't like devoting much time to ab training (I don't know why, just being quirky I guess).

I wanted a stairmaster for the HIIT session, but they were all being used. I am very happy with my personal speed/time record on the treadmill!!

I felt a little tired today, but I got through everything fine.

Someone here kept arguing with me about my diet and training program. I went over the diet with them and mathematically proved that my current diet is working fine, that 2 pounds cut a week is healthy and any more might not be so great for me. I eat between 2880 calories and 3200 calories a day depending on if it is a training day or not. They kept arguing abput my training program too saying I should not lift so much weight, that they worry about my knees carrying the added weight and my lower back (I have no back or knee problems at all). I tried to explain that Deadlifts and Squats help improve posture (lower back) and can possibly help the knees too. Everybody here keeps telling me that I need to scale back and not do so much, that I need to do a lot more cardio each week (I do about 3.5 hours a week, any more and I risk losing muscle and strength). I told them all where to go (please bear in mind that there are members of my immediate family saying all of this, everyone I work with and all my friends say otherwise - and I work with a former Army guy!).

I can't believe that I just can't get anyone around me to just say something positive (so much negative criticism), or to tell me I'm doing a good job, or just give me some support. This is really driving me insane, I can't seem to do anything right for them, or maybe they just hate everything I do, maybe they just hate me (I don't know anymore, I don't think that is true, or I don't want to think that is true). It's not all bad though, at least I can talk to my friends about it and get some positive feedback from them, and of course you guys! Thank you all!

Posted by: tallcall

Saturday:

Shoulders:

DB Military Press: RI = 60

20'sx10
25'sx10
30'sx10 PR - More reps than I've done before at a moderate weight.

Superset:
DB Front Raise/DB Lateral Raise: RI = 60

25'sx7/25'sx10
25'sx7/25'sx10
25'sx7 PR - Again more reps/25'sx10

Machine Shrugs (Hammer Strength CAT 100): RI = 120

360x10
410x7
450x4 PR

450x1 - Failure

Superset:
Rear Delt Cable Row/Cable Lateral Row: RI = 60

100x10/155x10
125x8/185x8
125x8/200x8
125x8/225x8 (form was a little off) Big PR :

Superset:
Face Pulls/Upright Rows: RI = ~60

120x10/60x10
150x10/100x10
160x10/150x10 PR

Cardio - 55 minutes (20 min HIIT, 35 minutes SS)

5 minutes rowing (min hr - 90, max hr - 152, level 9)

20 minutes on a Stairmaster HIIT (min hr - 104, max hr - 162, min level - 4, max level - 11, ~6 bouts at 60/120)

20 minutes on an elliptical trainer SS (min hr - 125, max hr - 155, level - 5)

10 minutes on a Treadmill (min hr - 115, max hr - 150, incline - 8.0, min speed - 3.0, max speed - 3.8)

Today was fine, I reduced the weight on the presses to allow me to get in at least 8-10 reps per set and was able to quickly progress up to 30 pound dumbbells. I should have done the front and side raises lighter (maybe around 20 pounds next time), but I still got more reps out of them.

I love my shrugs, I felt a little weak on them today, but I am a powerhouse with them, today I got the machine's max of 5 plates on each side (450 pounds) to failure (I didn't intend on going to failure, but you know stuff happens sometimes).

All the rows today were awesome for me especially the lateral rows (225 pounds for 6 reps is wonderful - almost did 250

). I also did a lot better on the face pulls.

The cardio was ok, I was still a bit tired from yesterday's HIIT session, maybe I should have saved this one for tomorrow and just done some solid state stuff. Either was it was fine, I'm still getting used to the HIIT on the Stairmaster (I just keep telling myself that it takes time and that 60 seconds up/120 seconds down is not bad for starting out).

All in all, I feel great, I feel it all in my back and shoulders right where it should be!

Posted by: fufu

you just keep reeling those PRs and Ill keep sending you those buns of steel dvds.

Posted by: tallcall

Quote:

Originally Posted by fufu

you just keep reeling those PRs and Ill keep sending you those buns of steel dvds.

That reminds me, I never got that first shipment. And by buns of steel, do you mean Andrew, BigDyl, or you? Any one is fine by me!

Posted by: katt

That's some serious weight on the shrugs!! Nice!

Posted by: tallcall

Quote:

Originally Posted by katt

That's some serious weight on the shrugs!! Nice!

I love the fact that I hit the machines maximum limit!

My body is letting me hear about it today though, abs are in a little pain from Friday (I think it was the roll outs), and I feel everything in my upper back tingling/burning.

Posted by: goob

Good job TC. Could you also be fufu in disguise with all those PR's???

He gets around y'know.

Posted by: tallcall

Quote:

Originally Posted by goob

He gets around y'know.

Tell me about it, first Andrew, then BigDyl, then Sean, now me.

Just kidding Fufu! But you know I'll be here for you when Andrew and Sean leave. There's always room for BigDyl though!

Posted by: tallcall

Sunday:

Arms and Abs:

Machine Dips: RI = 120

210x5
220x4
230x4 PR

240x0 - Miss

Supersets:
EZ Bar Skull Crushers/21's: RI = 60

50x8/50x21
50x10/50x21
60x6/60x21 PR

Superset:
Cable Pressdown/Cable Reverse Pressdown/Cable Curl: RI = 60

100x10/100x10/130x10
110x10/110x10/140x10
120x10/120x10/150x8
120x10/120x8/150x8 PR

Cable Crunch: (I just like lifting the stack!) RI = 60

200x10
250 (Stack)x10
250 (Stack)x10 PR - Record because of Reps

Superset:
Planks/Ab Rollout/Supermans: RI = 60

BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10

Cardio - 25 Minutes SS

5 minutes on a rowing machine (min hr - 87, max hr - 150, level 9)

20 minutes on a stairmaster (min hr - 100, max hr - 150, min level - 4, max level - 6).

Those Dips are improving each week, I decided to attempt 240, but couldn't budge it (next week) - I have to get myself up to lifting 300 pounds (my body weight).

I was impressed that I was able to get 6 reps on those Skull Crushers at 60 pounds,

they're def getting stronger. The cable superset ran smoothly, I still wish the gym would get another cable machine with all the weights labeled in pounds (not some weird number system).

My abs are really feeling a burn because of the work done today and Friday, I think those Ab rollouts are great, I easily held 60 second planks, I'm going to try to widen my feet next time.

Light cardio day because I was kind of tired from yesterday's HIIT session, legs felt kind of like lead weights today.

Tomorrow's off, going to probably head downtown for a little fun (getting to meet people in the community)!

I'm thinking about a deep tissue massage for maybe Wednesday, what do you guys think? My legs and upper back could def use some tough love and care!

Posted by: DOMS

That's a nice, solid, workout! Great job, man!

Posted by: BigDyl

Here's a secret tip:

Buy some Xtend or Bulk BCAA's, and sip 15 grams during your workout. High to Mega dosing BCAA's is receiving virtually 100% positive feedback in regards to recovery and increasing strength. I'd suggest doing this only during your workout (15-20 grams), maybe 5-10 grams on non-workout days.

This should last quite a while:

Xtend (1016 grams) By Scivation

Posted by: tallcall

Quote:

Originally Posted by BigDyl

Here's a secret tip:

Buy some Xtend or Bulk BCAA's, and sip 15 grams during your workout. High to Mega dosing BCAA's is receiving virtually 100% positive feedback in regards to recovery and increasing strength. I'd suggest doing this only during your workout (15-20 grams), maybe 5-10 grams on non-workout days.

This should last quite a while:

Xtend (1016 grams) By Scivation

See, Rapcat, I knew you liked me!

Lol, anyways, thanks buddy!! I'll give it a try.

Posted by: Double D

Throwing around some serious pr's in here!

Posted by: tallcall

Quote:

Originally Posted by Double D

Throwing around some serious pr's in here!

Yeah, I love those Rows!

Posted by: tallcall

Alright here are my numbers for this week:

Weight: 302.5 (up 0.5 from last week)

Stomach: 38 inches (measured when sucked in and tightened, down 1.5 inches from last week)

Waist: Same as Stomach

Chest: 48 (no change)

Shoulder: 57 (up 1 inch from last week)

Neck: 20.5 (no change)

Biceps and Calves: 17.5 and 19 respectively (no change)

Estimated BF%: ~10% (down 2.7% from last week)

Estimated LBM: 273.37 (up 9.72 pounds from last week)

Estimated Body Fat Weight: 29.13 (down 9.22 pounds from last week)

So I guess I gained a half pound of muscle and lost 1.5 inches around my waist. I kind of doubt the fat percentage is correct

, I still see a lot of room for improvement. I don't think I'm going to get much under 38 inches though. Oh well, I feel great and love these numbers!

Posted by: Musclebeach

Can you say fucking jacked... 10ish percent at 302. You make me feel like a scrawny little bitch!!

Nice workouts bud and congrats on all the PRs!!

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Can you say fucking jacked... 10ish percent at 302. You make me feel like a scrawny little bitch!!

Nice workouts bud and congrats on all the PRs!!

Thanks man!! I'm still not sure about the bf% (computer does an estimate, and it seems a bit low for how I look and feel

, either way it's all good).

By the way, you don't look like a "scrawny little bitch!" I don't think I could have done all this without the support of guys like you, BigDyl, Fufu, DD, Goob, DOMS, and on, and on, and on.......

Posted by: tallcall

Tuesday:

Legs: RI - I don't remember (~120?) - we talked a lot

Leg Press:

270x12
450x10
DropSet - 495x30 PR

Squat Jumps onto a raised step Forward/Side (L&R):

BWx10/BWx10
BWx10/BWx10
BWx10/BWx10 PR just because I haven't ever done these before

Lunges:

BWx 10 steps

These were done between the 1st and 2nd sets of the Squat jumps. We would have done more sets, but he was much more interested in having me do those jumps.

Back Squats

100x10
150x8
160x8

These were done lighter since they were at the end of the session, today was press (Quad) heavy, so we didn't want to over do it. I'm going in early next Tuesday to do a slightly extended session with him (he felt bad because we ran into the 30 min deadline before we could do what we wanted to do, oh well, next week).

Leg Curls:

80x15
110x12
DropSet 140x15 PR

Cardio - 20 minutes SS

10 minutes on a Stairmaster (Min hr - 80, max hr - 150, level - 6).

10 minutes on an elliptical trainer (min hr - 115, max hr - 148, level - 0). - I really wanted to finish the last 10 minutes on a Stairmaster, but none of them were open, oh well.

The strange thing is that I usually feel fine after leg workouts, it's just after the Cardio sessions that I get stiff sometimes, don't know why, but it all goes away within a day or so (not complaining though).

Today was great, I was very happy with the leg presses (god they were nice). Next week, we'll have more time, I expect to do mostly Deadlifts and Squats, probably throw some of those jumps in there as well.

I know he wants to have me there for an hour next week because he feels bad about today (he didn't do anything wrong, and I told him that). 30 minutes for legs and what we want to do with them, isn't enough time sometimes.

We talked a lot, but it was good, because I like to ask him questions, and I can do some of this without help (I just like working with him to learn from him about what to do and how to do it).

By the way, he agrees that I should be taking those BCAA's, so thanks BigDyl

, he loves you for making that suggestion (he was kind of shocked when I brought that up and told me that they were absolutely a good idea)!

Posted by: goob

Kicking ass!!!!!

Posted by: tallcall

Goob - Hell yeah man, Kicking ass and taking names (the names are less important though)!

Wednesday:

Abs and Cardio: RI = 15 seconds

Superset:
Ab Rollout/Supermans/Planks/Sidebends:

BWx10/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30

Cardio - 25 minutes SS

5 Minutes on a Recumbent Bike (min hr - 119, max hr - 140, level 15)

20 Minutes on an Elliptical Trainer (min hr - 117, max hr - 155, level 5)

Did good today, it was a short session. I'm beginning to focus more on abs on days that I would otherwise only be doing cardio. Those roll outs (I think that's what they are called) really get me, I can really feel them stretching when I'm rolling out, feels good.

Posted by: ReproMan

Very nice last few workouts!!

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Very nice last few workouts!!

Repro: Thanks buddy! They sure felt great!

I just got back from the massage therapist today, and I feel great. He did a blend of Swedish massage and deep tissue massage.

I asked him to focus the deep tissue massage on the legs and back, since that is where the stiffness usually is. I get some pain along the sides of my knees when I do my cardio (Illiotibial Band Friction). He knew exactly how to deal with that, I'm still a little sore there, but it feels so much better now!

Oh my god it was awesome, so nice and relaxing and still deep and hard (me likey the pain

!)

It turns out that he does a lot of strength training too, so we got to share ideas and even some meal ideas! Wow, today was great! Now it is off the the support group for gay men (my first time there, I hope it goes well).

Posted by: tallcall

Thursday:

Abs/Chest/Back: RI - ~60 seconds

Reverse Crunch (on one of those decline benchs)/Push ups:

BWx15/BWx6
BWx15/BWx10
BWx15/BWx10 PR (More reps than ever before)

**During the crunches, we switched it up to be 5 crunches, followed by 5 single leg crunches (out on the side as wide as possible) per side.**

**Also, the first set of push ups was not all that great, I slipped on the 6th rep and felt a little weakness in my left arm (I sometimes get this, it is usually gone in about a week, but it really screws with the bench and flies - not nearly as much weight as I should have been doing and I still thought I was going to drop the weights).**

Incline DB Press:

20'sx12
25'sx10
25'sx10 PR (Reps)

Incline DB Flies:

20'sx15
20'sx15
20'sx15 PR (Reps - I don't like the fact that I couldn't go heavier, but my body was telling me to go lighter)

Bent over Rows:

20x15
25x15
25x15 PR (First time I've done these and the reps were high)

Lat Pulldowns:

135x10
150x10
150x8
150x8 PR (Reps)

Cardio - 62 minutes HIIT/SS

5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).

20 minutes on a stairmaster HIIT [min hr - 104, max hr - 160, functional hr range - 135-160 (Intervals at ~155-160, rest at ~135-140), min level - 4, max level - 10, 5 bouts at 60 interval/120 rest - still getting used to the machine damn it].

30 minutes on an elliptical trainer SS (min hr - 121, max hr - 152, level - 5, functional hr range - 145-152).

7 minutes on a treadmill (min hr - 114, max hr - 150, incline - 8.0, speed - 3.0, functional hr - 140-150).

I'm still angry with myself about not going as heavy as I thought I should have gone. I did get PR's on everything because of increased rep ranges, but it feels hollow. I hope my arm feels better about things tomorrow, trying to go in for shoulder work tomorrow.

Cardio was awesome, I still cant work on the stairmaster without basically burning my legs out (it's funny that my hr doesn't get that high, but my legs want to give out, that's the reason for the 2 minute rests, just to recover just enough so that I can do another interval).

I just felt very tired today, I'm thinking about skipping tomorrow, but that means going without either the arms day or the shoulder day (I don't want to skip the shoulders, so I'm going to make every effort to go tomorrow if my left arm is feeling up to it).

Posted by: goob

Top dog on the PR's TC.

It's a pretty hardcore session you do - weights, then a balls out LONG cardio session. Good stuff.

Posted by: DOMS

I second goob's assessment. You do a shit-load of stuff! You da' man!

Posted by: tallcall

Quote:

Originally Posted by DOMS

I second goob's assessment. You do a shit-load of stuff! You da' man!

Aww Shucks, thanks everyone! My arm does feel better now.

I try to keep up about 3.5 hours a week of cardio and 4 hours of strength training. I've been losing about 2 pounds a week and feeling great.

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