Tallcall's journal [Forum Archive]

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Tallcall's journal

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Posted by: Burner02

my hat's off to ya...I need toget onto that track of dropping two lbs per week...
now...if I cna capitolize on pimping out Fufu...I'd be golden!

Posted by: tallcall

Quote:

Originally Posted by Burner02

my hat's off to ya...I need toget onto that track of dropping two lbs per week...
now...if I cna capitolize on pimping out Fufu...I'd be golden!

Watch it man, I heard his premium is pretty high.

Posted by: tallcall

Friday:

Abs and Shoulders:

Superset:
Ab Rollouts/Planks/Leg Raises: RI - 15 seconds

BWx15/BWx:60/BWx10
BWx15/BWx:90/BWx10
BWx15/BWx:90 PR

/BWx10

DB Military Press: RI - 30 seconds

20'sx10
30'sx10
35'sx9 PR (Reps)

Superset:
DB Front Raise/DB Side Raise: RI - 60 seconds

15'sx15/15'sx12
15'sx15/15'sx12
20'sx10/20'sx10 PR (Reps)

Neutral Grip Machine Shrugs: RI - 120 seconds

410x8 PR (Reps)

410x7
450x4
450x4 - remember, this is the machine's maximum until I get creative and duct tape some plates and dumbbells on the ends (also known as the Fufu method)

Superset:
Cable Rear Delt Row/Cable Trap Row: RI - 60 seconds

120x8/180x8
135x8/150x8
150x8/195x6
150x8 PR (Reps and Weight)

/240x0 failed

Superset:
Face Pulls/Upright Rows: RI - 60 seconds

130x10/70x10
150x10/80x10
160x10/90x10
170x10/100x10 PR (Reps)

Cardio - 60 minutes SS

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

30 minutes on an elliptical trainer (min hr - 110, max hr - 163, functional hr range was 140-150, levels 1-5).

25 minutes on a treadmill (min hr - 106, max hr - 175, functional hr range was 135-145, min incline - 0.0, max incline - 12.0, min speed - 3.0, max speed - 5.5 held for 30 seconds at 0 incline PR).

Today was great, my arm felt so much better. I've been going for increased rep ranges because I've sort of stalled a bit on weight progression, especially on all the presses - getting better at the lower weights will improve my performance on higher weights anyways.

How about that record on the treadmill! That was a spur of the moment thing, I just decided to try for it while I was on the thing and I got it, might have been able to pull off 6.0, but heart rate was at 175 bpm, and I didn't want to go much higher.

Posted by: tallcall

Saturday:

Abs and Arms - OK everyday is going to start with ab work.

Reverse Crunch on a Decline bench: RI - 20

BWx10
BWx10
BWx10

Superset:
Planks/Supermans: RI - 60

BWx90 seconds (wide stance)/BWx10
BWx45 seconds (narrow stance and tucked elbows close to chest)/BWx10
BWx45 seconds (same as above) PR (for difficulty)

/BWx10

Machine Dips: RI - 120

250x5 PR (Reps and Weight)

260xFailed

Superset:
Skull Crushers/21's: RI - 60

60x8/60x21
60x8/60x21
60x8/60x21

Superset:
Cable Pressdown Forward/Reverse/Cable Curls: RI - 60

110x10/110x10/140x10
120x10/120x10/140x10
130x8/130x1(4)(3)/150x8
130x8/130x5(3)/160x8 PR (for weight)

Cardio - 30 minutes HIIT

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

20 minutes on a stairmaster HIIT [Min hr - 86, max hr - 158, functional hr range was 150-155 on the intervals and 135-140 on the rests, 6 bouts at ~60/~120 (ran smoother today, so I was able to squeeze in one more interval and two intervals were 60/60!) PR

].

7 minutes on a treadmill [min hr - 106, max hr - 175, min speed - 3.0, max speed - 5.8 held for 15 seconds (pr for speed)

, incline was set to 0.0].

Pretty good today, my right arm was bothering me a little, but nothing that would've stopped me. Kept the weight a little lighter for that reason though. I decided to just jump in and try the machine dips at 250 which is where I wanted to be today, it worked well - I'm 50 pounds away from my goal there!

I ran into my trainer today, well he ran into me when I was doing some planks, he told me to bring my legs together and drop my chest down to right above my elbows to add difficulty. I'm glad I did, because I felt that much more than the way I had been doing it (:45 seconds is great for just trying it so I count it as a PR for difficulty involved)!

The cardio was fine today as well, I finally got more than 5 intervals on that damn stairmaster! I also decided to run a little max speed test on myself today to see where I stand, so I jumped on the treadmill and cranked it up to 5.8 mph and held it there for 15 seconds (doesn't say much, but it is my new maximum and it is better than any other time before).

Posted by: tallcall

Another Weigh in

Weight - 296 (down 6.5 pounds from last week) - I have no idea how that happened.

Estimated BF % - 11% (much closer to the truth and up 1% from last week).

Stomach and waist - 37.5 inches (down 0.5 inches from last week).

Chest - Same as last week (48 inches).

Shoulder - 58 inches (+1 inch over last week).

Neck - 19 inches (down 1.5 inches from last week).

Bi's - Same as last week (17.5 inches).

Calves - Same as last week (19 inches).

Estimated Lean Body Mass - 263.46 pounds (down 9.91 pounds from last week).

Estimated Body Fat Weight - 32.56 (up 3.43 pounds over last week).

I have no idea how this happened, probably a result of cutting weight. I don't trust the computer's estimations that much either. It is nice to be down a half an inch around the waist and stomach though.

Posted by: katt

Wow - all those supersets on the last workout! Those looked pretty brutal.

Posted by: tallcall

Tuesday:

Legs: RI = ~60 seconds (I think)

Superset:
Lying Leg Curl/Hip Adduction:

75x15/75x25
90x15/90x25
110x15/110x20
140x11/140x20

Conventional Deadlift:

135x10
225x8
285x5 PR (Weight - SO CLOSE TO 300 I CAN TASTE IT)

High Steps (I don't really know the name, basically standing on a raised platform and stepping down only to lift back up before your foot hits the ground, if that helps):

Each foot:
BWx10
BWx10
BWx10

Squat Press:

360x12
410x10
420x8 PR (Weight)

Seated Leg Curls - Single leg Only:

50x12
70x10
80x8 PR (weight)

Calf Presses:

360x12
410x10
460x10 PR (Weight and Reps)

Cardio - 30 Min SS

6 min warmup on stairmaster before leg workout (min hr - 70, max hr - 148, level 5).

24 Min on stairmaster after leg workout (min hr - 100, max hr - 160, functional hr range was 145-155 bpm, levels 3-5).

I love those deadlifts, I am so close to body weight on those I can taste it. My trainer really liked my form on them, so he says he wants me to progress 10 pounds next week to 290-295 and possibly 305-315. I've never felt so powerful before, the thought of tearing hundreds of pounds off the floor and holding it in my hands is exhilarating!

Everything else was great today as well, I am impressed with the weight and the reps I was able to throw around today. The cardio was fine, it's still not fair that my body wants to keep going, but my legs don't want anything to do with it, I guess that's the reason normal people generally do not do sprints on leg day (*Fufu*), I love them every other day, heck I'll probably do some Thursday as part of my interval training.

Posted by: katt

Way to PR it up there man!

Posted by: tallcall

Quote:

Originally Posted by katt

Way to PR it up there man!

Oh yeah, I'm still trying to figure out if my weight is correct. I'll probably weigh in tomorrow morning and see if things changed much, then take an average of the two weights for this week (296 is a 6 pound loss in one week, I don't think I lost that much in a week).

Posted by: fufu

good stuff, I can remember DLing 300, great feeling. 400, even better!

Posted by: tallcall

Quote:

Originally Posted by fufu

good stuff, I can remember DLing 300, great feeling. 400, even better!

Stop teasing me, I'm salivating for those numbers!

Posted by: tallcall

besides, didn't you forget to add a 0 to each of those (3000, and 4000)?

Posted by: fufu

hehehe

Posted by: tallcall

Quote:

Originally Posted by fufu

hehehe

lol I said "Salivating."

Posted by: AndrewSS

bitch ass

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

bitch ass

You're just jealous!

Posted by: tallcall

I weighed myself again this morning and came in at 299 pounds, I'm going with that number for this week, it is a 3.5 pound difference from last week. I gained a half pound of muscle last week and lost about an inch on my stomach, this week I lost a half inch around my stomach and lost 3.5 pounds on the scale.

God I'm fat.

Posted by: Double D

You will probably hit 30 next week on that dead!

Posted by: tallcall

I think so too, but I know my trainer likes to be a little conservative at times.

Posted by: DOMS

Quote:

Originally Posted by tallcall

I weighed myself again this morning and came in at 299 pounds, I'm going with that number for this week, it is a 3.5 pound difference from last week. I gained a half pound of muscle last week and lost about an inch on my stomach, this week I lost a half inch around my stomach and lost 3.5 pounds on the scale.

God I'm fat.

It's not so much where you are, it's where you're going.

You'll be dead sexy soon enough!

Posted by: goob

Quote:

Originally Posted by tallcall

That's some good shit. You've gained muscle and cut the waist size. A win win in my book.

Posted by: tallcall

Thanks guys. I guess I am doing well.

I love how my body likes to add a half pound of muscle weight one week while cutting an inch, then drop 3.5 pounds the next week and cut .5 inches.

My body just likes adding a little, then cutting a lot, so I end up averaging 4 pounds every 2 weeks, just not evenly distributed.

Posted by: tallcall

Thursday:

Chest/Back: RI - ~120

Started off with my usual Rotator Cuff warmup and stretch, we did there periodically throughout because I had a little pain in my right shoulder (slept on it wrong, oops, though I did ice it most of the morning to make most of it go away).

We didn't do much for back exercises, we really didn't do any today, but I'll get them in on Saturday.

Superset:
Flat Bench BB Press/Flat Bench DB Press:

75x15/15x15
85x12/15x15
95x12/20x8
115x10/20x8 PR (Reps)

Dropset BB Flat Bench: 65X6 Slow Negatives PR (Weight on those Negatives)

Machine Fly Single Arm (modified, elbow slightly below shoulder with forearm pointing straight down, motion across front of body - sort of like doing rear delt warmups and crossing arms in front, then hold for a second to stretch):

Each arm independently:
20x12
40x12
40x12

DB Serrates Pullovers and Pulses:

30x12
40x12
40x12 - with pulses on each rep PR (weight and Reps)

Cardio - 62 minutes SS

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

40 minutes on an elliptical trainer (min hr - 100, max hr - 165, functional hr range - 145-160 bpm, levels 1-6, ran about 3.5 miles).

17 minutes on a treadmill (min hr - 115, max hr - 150, functional hr range - 130-140, incline - 0.0-10.0, speed - 1.4-3.5, most of the time on incline of 3.0, speed of 3.5, ran about .75 miles).

Great day, I had a lot of fun with my trainer today, he really kicked my butt. I told him about the mild shoulder pain right at the start. That is why he had me stretching constantly throughout, I have to admit that it actually feels much better now. I think I've had my best day on the bench in a long time, I really cranked out those reps at 115 with no assistance on the first 8 reps, just a little on 9 and 10 (much better than last weeks workout). The only thing is that we didn't have time for any back work, my back is a little tight from Tuesday's Deadlifts, but there is no pain. Oh well, I'll just have to do some on Shoulder day (I love those rows, probably just add in some hypers and ab work). We forgot to do any abs today (well, I forgot to do them, there's always tomorrow).

Cardio was fine, I really wanted to use a stairmaster, but the 5 that were working were also being used (there are 6 machines total). Still, 40 min on the elliptical was awesome.

Posted by: Double D

Nice workout.....you have to be feeling stronger everyday!

Posted by: MCx2

Holy crap, that's a pretty tough looking workout! NIce!

Posted by: tallcall

Yeah, getting stronger each week, aside from a little pain, everything was wonderful.

But this was no DD or Repro workout, I could still move and breathe at the end.

Posted by: tallcall

Friday:

Abs and Cardio:

Dips: RI = 60 seconds
BW-112x8
BW-34x5 PR (Reps and Weight - First time doing normal Dips in a while)

BW-58x4

Superset:
Ab Roll/Plank/Superman: RI = 30 seconds

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

Reverse Crunches: RI - 45 seconds
BWx10
BWx10
BWx10 - All single leg reverse crunches

Cardio: 57 minutes HIIT

5 min warmup on stairmaster (starting hr - 74, min hr - 130, max hr - 137, level 5).

20 minutes on the stairmaster HIIT (starting hr - 87, min hr - 140, max hr - 165, interval hr range - 155-160 bpm, resting hr range - 140-145 bpm, 6 intervals @ 60/120, levels 3-11 - most of the time on 5 and 11).

20 minutes on an elliptical trainer SS (starting hr - 125, min hr - 140, max hr - 160, functional hr range - 140-150 bpm, level 6).

12 minutes on a treadmill SS [starting hr - 111, min hr - 140, max hr - 170, functional hr range - 140-150 bpm, incline 0.0-6.0, speed - 2.5-6.0, held 6.0 mph for 30 seconds PR (New Speed Record)

].

Yay, I finally did some real dips, albeit assisted (up to 112 pounds of assistance

), but it was awesome, the last time I did these about 2 months ago I could barely get 2 rep without going to failure (and that was with 112 pounds assistance). I think I'm going to be doing a lot more of them from now on to get myself up to bodyweight (~300 pounds)!

The cardio was great, I love doing these speed tests on myself every so often and 6 mph is great for me.

Posted by: goob

Nice going TC.
Have you tried doing a fast/ slow (HIIT style) treadmill workout?

1min @ 3mph, 1min @ 8mph (for example - fill in speeds as manageable.) x 8

Incline @ 1%.

Kicks ass.

Posted by: tallcall

Quote:

Originally Posted by goob

Nice going TC.
Have you tried doing a fast/ slow (HIIT style) treadmill workout?

1min @ 3mph, 1min @ 8mph (for example - fill in speeds as manageable.) x 8

Incline @ 1%.

Kicks ass.

I've def thought about that, but my trainer wants to see me tearing up the stairmaster. Even though I hate that machine right now, I will oblige.

Posted by: tallcall

Saturday:

Shoulders:

Abs: RI - 30
Crunch/Plank/Leg Raises/Superman:

BWx10/BW:60/BWx10/BWx10
BWx10/BW:60/BWx10/BWx10
BWx10/BW:60/BWx10/BWx10

Shoulders:
Superset:
DB Military Press/DB Rear Delt Row: RI - 90

30'sx10/30'sx8
30'sx10/30'sx8
35'sx9 PR (Reps)/35'sx8 PR (Weight and Reps)

Shrugs: RI - 120

410x8
430x6
450x6 PR (Reps)

Cable Delt Rows: - 60

120x10
135x10
150x9
165x8 PR

Seated Row: RI - 60

165x8
180x8
210x8
240x5 PR

Lat Pulldown: RI - 60

135x8
150x8
165x6 PR

Cardio - 35 HIIT

5 min row (min hr - 100, max hr - 155, level 9)

20 min on a stairmaster (starting hr - 88, min hr - 130, max hr - 165, level 3-11, interval hr range - 155-160, rest hr range - 145-150, 5 intervals @ 60/120).

10 minutes on an elliptical trainer (starting hr - 124, min hr - 130, max hr - 150, functional hr range - 140-150, level 6).

Everything was fine today, I did better than I expected on almost everything, kept nearly perfect form and everything.

Cardio was also great, I realized that I had to cut it a little short because I already had 2.5 hours and can only really go for 3.5 hours a week and be able to get through all of it otherwise this would have been a 60 min session.

Posted by: tallcall

Sunday:

Abs and Arms:

Abs (Stability): RI - 30

Bird-Dogs/Cat-Camels/Planks

BWx15 (each side)/BWx8/BWx:60
BWx15 (each side)/BWx8/BWx:60
BWx15 (each side)/BWx8/BWx:60

U-Bar Dips: RI - 120

BW-40x5
BW-34x5
BW-70x8

Arms:

Superset:
DB Over Head Extensions/Hammer Curls: RI - 60

55x10/35'sx10
60x8/40'sx8 PR (Weight and Reps)

65x8 PR (weight and Reps)

/40x7

Superset:
Single Arm Skull Crusher/DB Curls: RI - 60

20x8/25'sx8
20x8/30'sx8
25x6/35'sx8 PRs (Reps and Weight)

Cardio: 35 SS

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

15 minutes on an elliptical trainer (starting hr - 112, min hr - 130, max hr - 155, functional hr range - 145-155, level 6).

15 minutes on a treadmill (starting hr - 109, min hr - 120, max hr - 165, functional hr range - 140-150, Incline 1.0-7.0, speed - 3.0-4.5, I ran at 4.5 mph and 1.0 incline for 2 minutes @ 165 bpm PR (Endurance)).

I decided to change some things up a little and bring back a workout I haven't done for about a month to see how much I've improved. OH extensions were increased by 5 pounds and I still got 8 reps, same for the Hammer curls, Single Arm Skull Crushers, and DB Curls, so everything improved by at least 5 pounds and I had very little trouble hitting 8 reps on all of them (yay for me).

I am having fun with those assisted dips, and I'm still making progress in reducing the assistance. I'm sure that I'll do some tomorrow with my trainer (I'm not sure how bad my form looks since I haven't done this style of dips with him in about a month - those other dips were using a machine that required the user to sit and dip the weight that was added to the machine in the form of plates).

Cardio felt fine to me, a little draining though. I was stoked to get a 2 minute run at 4.5 mph - a little spur of the moment endurance test for me (Fun Fun Fun)! I'm starting to feel a little overtrained on the cardio, but I still have to go for two more days (not recommended, but necessary due to scheduling complications later in the week). Oh well, no rest for the wicked!

Posted by: DOMS

You've got a great attitude towards your workouts!

Nice gains, too!

Posted by: tallcall

Quote:

Originally Posted by DOMS

You've got a great attitude towards your workouts!

Nice gains, too!

And I feel better each week (no setbacks or plateaus yet)!

Posted by: katt

Great PR's there Tall!

Posted by: goob

Tallcall = A machine. A relentless workout machine, marching inevitably towards the rising sun, the ever watchful herald of the new dawn.

Posted by: tallcall

Quote:

Originally Posted by goob

Tallcall = A machine. A relentless workout machine, marching inevitably towards the rising sun, the ever watchful herald of the new dawn.

Aww, tanks guys!

Posted by: Double D

Thats an awesome workout TC! More pr's like always!

Posted by: tallcall

DD: You know it man!

Monday:

Abs and Chest - Couldn't do it on my normal day due to scheduling conflicts, so today was the BEST choice - Mondays at 6 pm absolutely suck (I've done this before and know that is a very bad time, but I had no real choice this time)!

**We had to fight with people for everything today, so things were very patchy**

DB Incline Fly: RI - 45

15'sx12
25'sx10
30'sx7
30'sx9 PR (weight and Reps)

Assisted Dips: RI - 60

BW-60x7
BW-112x7
BW-112x9.5 PR (Reps)

(that is what my trainer said, 9.5 reps, we both got a kick out of that!)

BB Flat Bench Press (3 sec negatives and exploding up): RI - ~120, we were working in with another guy, so it may have been longer.

95x8
95x7
**These next two sets were 3 second negatives with a 3 second pause at the bottom and an explosion back up**
85x7
85x7 PR (I'm calling it a record because of all the negative work we were doing at the same time!)

Superset:
Push Ups/Bird-Dogs: RI - 60

BWx8/BWx10 (per side)
BWx8/BWx10
BWx10

Cardio - 29 minutes SS

5 minutes on a rowing machine (min hr - 100, max hr - 161, level 9).

7 minutes on a Cross Trainer (min hr - 90, max hr - 143, functional hr range - 130-140, incline - 5, resistance - 5).

17 minutes on a treadmill (min hr - 100, max hr - 150, functional hr range - 140-150, incline - 0.0-8.0, speed - 4.0).

Holy crap it gets busy in there Monday nights! I've been there at night before and really didn't want to do it again, but crap it was busy. We weren't sure if we would even be able to get any equipment, but one guy was nice enough to let us work in with him, that was very cool in my book!

So much stuff, I was very impressed with my presses, we did a lot of negatives with pauses at the bottom, damn the pain feels good!

I was told to go very easy on the cardio tonight because tomorrow is probably going to be a very heavy day for me, I'm planning to attempt a 305 or 315 deadlift. My trainer is really excited to see that I really want to do this, I'm sure it'll be hard as hell and I'm already starting to freak out a little (getting all giddy).

I was also told to carb up as much as possible tonight and tomorrow morning, and to take things easy for the next 24 hours. I'm so excited, I can't wait to see what I can do!

Posted by: katt

Nice going Tallcall! I can feel you with the Monday nights! I try to avoid them always!! The last thing I want to do after I get off work is try to fight for weights and/or machines...

Posted by: tallcall

Quote:

Originally Posted by katt

Nice going Tallcall! I can feel you with the Monday nights! I try to avoid them always!! The last thing I want to do after I get off work is try to fight for weights and/or machines...

Yeah, but it was all good. I was able to get a sort of evaluation on my Bird-dogs (since I kind of learned them on my own but was never sure if I was doing them right). I also was interested in hearing about my form on those dips since it's been a while (I wasn't too far off, just had to go a little lower).

I've still got to talk to him about the Cat-camels I've added in (again, just to check my form on a new exercise for me).

Posted by: tallcall

Weigh in:

Weight: 296.5 (for real this time, down 2.5 pounds from last week)

Stomach/Waist: 37 inches (down 0.5 inches from last week)

Chest: 49 inches (up 1 inch from last week)

Shoulder: 58 inches (same as last week)

Biceps: 17.5 inches (same as last week)

Calves: 19 inches (same as last week)

Estimated Lean Body Mass: 267.75 (up 4.29 pounds from last week)

Estimated Body Fat Weight: 28.55 (down 4.01 pounds from last week)

Estimated BF %: 9.6% (down 1.4% from last week) - This is not correct, but it is the only estimate I have, probably closer to 12 or 13% still.

The good news is that my Biceps are becoming more defined, my chest is a lot harder and I can see a separation between my triceps and delts. Stomach size has definitely been reduced as well.

Posted by: goob

Gj Gj Gj Gj Gj Gj Gj G J Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gjg J

Posted by: tallcall

Quote:

Originally Posted by goob

Gj Gj Gj Gj Gj Gj Gj G J Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gj Gjg J

Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty Ty

Posted by: tallcall

Tuesday:

Legs

Seated Leg Curls: RI - 60

90x12
115x10
130x8

Wide Stance Conventional Deadlift: RI - 120

135x12
185x10
225x8
285x4
295x Miss - I got maybe 5 or 6 inches off the ground, I just had a problem with the form (I had a very difficult time coordinating the squat motion and the pulling motion simultaneously, with a week to rest I'll come back next time and probably nail 295 and maybe more)

225x10 PR - Tied with last week for reps and weight

Superset:
Hack Squat/DB Stiff Legged Deadlift: RI - 60

70x12/30'sx10
90x12/30'sx10
140x12/30'sx10
180x10 PR (Reps and Weight on a Hack Squat Machine)

/30'sx10

Hip Adduction: RI - 45

110x15
110x15
130x15

Superset:
Standing Calf Raises/Reverse Calf Raises (I think that's what they are called, heels on a platform, lower toes until almost at the ground then bring them back up and point toward the ceiling): RI - 60

120x20/BWx20
120x20/BWx20
120x20/BWx20

Reverse Hack Squat: RI - 60

*I only did this because the Hip Abduction machine was broken and I was told to try to do some Abductions, so another trainer (my time was up with my guy and he had to get something to eat, he just had a workout of his own) advised me to try angling my toes outward on the hack squat machine to get the same effect, I think it worked very well, I felt it very nicely.*

20x10
50x15
100x15

Cardio - 20 minutes SS

8 minutes on a stairmaster (starting hr - 80, min hr - 130, max hr - 155, functional hr range - 145-155, level 7).

12 minutes on an elliptical trainer (starting hr - 90, min hr - 130, max hr - 158, functional hr range - 145-155, level 0).

Today was great considering I couldn't have my way with my deadlifts

! Oh well, I made a good attempt on the 295, my trainer told me some of his stories about getting to 400, that it took him about a month of trying it every week, then after about 4 or 5 weeks of trying, he finally got a couple reps at that weight, but it sucked every time until then, so I am not going to worry about this and will keep trying until I get my weight!

It was very cool that my trainer let me work with him for an extra 15 minutes, just because he wants to see me do well and get the time that I need on these leg days (I really like that guy!)! I got help from a different trainer after my session was up (I had some homework to do that wouldn't fit in our normal time), he was cool, I could tell he was just trying to pick up some girl nearby, but as soon as she shot him down I was able to seize the opportunity to have him show me how to get some Hip Abductions without the normal machine, the Reverse Hack Squat. We went light at first because he just didn't know what kind of punishment I could take, I thanked him for his help and quickly added a lot more weight (I normally do them with about 110 pounds anyways).

Posted by: goob

GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ x 4.2mil^64,000

Nice deadlifting by the way 285, is way more than I could do.

Posted by: MCx2

Nice, looks as though you are making some pretty solid progress. That's awesome.

Posted by: katt

I've never tried reverse calf raises....

maybe something to incorporate next time..

Posted by: tallcall

Quote:

Originally Posted by goob

GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ x 4.2mil^64,000

Nice deadlifting by the way 285, is way more than I could do.

Yeah, I was a little disappointed about missing 295, but I'm going to keep at it! I've been checking your journal, but how's everything going with you? Keeping your spirits high as always?

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Nice, looks as though you are making some pretty solid progress. That's awesome.

Yeah, a lot of people are starting to notice (feels nice too). I was just wondering how you started lifting, was it as a cut or to bulk and add strength, just because I have been wondering if it was best to cut down the fat then try adding on muscle weight through a clean bulk. Also, how much time do you normally take between a cut and a bulk for maintenance (weeks, months, period of time between successfully completing a cut and then starting a bulk)?

Posted by: tallcall

Quote:

Originally Posted by katt

I've never tried reverse calf raises....

maybe something to incorporate next time..

they were interesting, I'm not entirely sure if I was rocking too much back and forth, my first time doing them and everyone knows I don't like to spend too much time on them, I figure just do leg presses and superset some calf presses. But I also know that it is sometimes good to change things up a bit.

Posted by: tallcall

Friday

Abs and Cardio:

Cardio: 50 minutes HIIT (20 minutes HIIT and 30 minutes SS)
Warm up - 5 minutes on an elliptical trainer (starting hr - 100, min hr - 130, max hr - 146, level 0).

Abs: RI - 30 seconds

Superset:
Ab Rollouts/Bird-Dog/Cat-Camels/Planks:

BWx15/BWx15/BWx15/BWx:60
BWx15/BWx15/BWx20/BWx:60
BWx15/BWx15/BWx20/BWx:60

Cardio (continued):

20 Minutes HIIT on a stair mill (Starting hr - 84, min hr - 135, interval hr range - 150-160, rest hr range - 140-150, 6 intervals @ 60/120, levels 3-11, most of the time focused on 5 and 11).

15 minutes on an elliptical trainer (starting hr - 122, min hr - 135, functional hr range - 140-150, levels 0-6 @ ~84 RPM).

10 minutes on a Recumbent Bike (starting hr - 100, min hr - 130, functional hr range - 135-150, levels 10, 12, and 15, max speed - ~115 RPM).

Pretty simple today, I still can't stand that stair mill, I get very fatigued when I use it. Ab work was great, I think I got that Bird-Dog form nailed down (with the help of my trainer on Tuesday), it seemed much better today. I think I need to work on speed a little for the Cat-Camels. I feel better every time I do those planks, I hope to soon hit 90 seconds, then I may start adding a little weight. All in all it was a good day, I'm a little tired.

Another thing, I've decided to re-arnge my meantimes a little and add one meal to my Friday routine. The reason is that I get up at 3 am and go to bed at about 9 pm, and it is a cardio day so I don't want to go too heavy. I think a piece of fruit (Grapefruit and Bananas are my favorites, but I could do Apples and Pears as well - I don't get much of them in my diet, so I think I'll have an apple as meal 5).

5 am - Meal 1
7:30 - Meal 2
10 - Meal 3
12:30 pm - Meal 4
3 - Meal 5
5:30 - Meal 6
8 pm - Meal 7

Workout days:
5 am - Meal 1
7:30 - Meal 2
10 - Meal 3
12:30 pm - Meal 4
3 - Pre-workout meal (meal 5, usually a Grapefruit, I don't know why, but it really helps me)
~5:30 or 6 pm - Post workout meal (meal 6, Muscle Milk with yogurt and oats added - really nice combination for me)
~7 pm - Meal 7 (what I would normally call Dinner)
~9 pm - Meal 8 (might be a little earlier so I can get to bed)

I think this will work pretty well for me, just allowing me to graze on healthy foods for a few hours on Friday, remember, my cheat day is Tuesday. I'm only doing this to have the energy to stay awake until 9 pm, most days are fine, Fridays just kill me (meal 4 @ 12 pm, then meal 5 @ 5 pm is 5 hours between meals, that is not acceptable anymore).

Posted by: Musclebeach

Great job! Eww to the cardio! Haha! For real, nice work bud.

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Great job! Eww to the cardio! Haha! For real, nice work bud.

Thanks man, but I have to say that I hate stair mills. But it probably will help me improve on everything else.

I kind of wish my place had a UBE machine, I've always wanted to try those, it'd be a nice change of pace and probably a good alternate warm up activity for my upper body days.

MB, Have you had any good or bad experiences on stair mills and UBE machines in the past?

Posted by: MCx2

I noticed that my short RI's and high reps while weight training are helping my stairmill performance but not vice versa if that helps at all.

To answer your other question: I started lifting in high school for a class and I realized a few years after high school that it was a good way to control my weight and still eat everything I wanted too.

It wasn't until recently (maybe the last 6 months or so) that I decided to really improve my appearance and my conditioning and that all the hard work that I have been putting in for over the last 2 years should count towards something. That was of course after my stint as a pizza delivery guy that ballooned me up to over 240lbs because I could eat whatever I wanted for free (The free soda is what really killed me I think).

Time will tell how much time I'll take between bulks and cuts for this is really the first time in my life I've had a good grip on my diet. It was all "bulking" before.

Posted by: tallcall

Hey Repro, any advice you give is good to me. I think my solid state cardio is benefiting from the stairs, and I'm still waiting to see if anything else might improve (squat jumps and lunges, or maybe nothing at all).

It's nice to see that we'll be going through our first cut together (sort of), I hope yours goes well.

Posted by: tallcall

Saturday:

Shoulders and Back:

Superset:
DB Military Press/DB Rear Delt Row: RI - 120

30x10/30x10
35x8/35x10
40x5/40x8
40x5/40x8 PR (Weight)

Smith Machine Hises: RI - 60

Bar + 90x20
Bar + 180x20
Bar + 230x20 PR (weight and Reps)

DB Bent Rows: No Rest Between Sets

25x15
30x15
30x15 PR (Weight)

Cable Upright Rows (used a different machine than usual): RI - 30

60x10
65x9
70x8
75x7 PR (Weight and Reps)

Hyper-Extensions W/Plate: RI - 30

25x12
25x12
25x12

Farmer's Walk: RI - 45

40'sx114 feet, 120 feet, and 117 feet

Abs:
Reverse Crunches: RI - 30

BWx10
BWx10
BWx10

Superset:
Planks/Bird-Dogs/Cat-Camels: RI - 30

BWx:90/BWx15/BWx15
BWx:90/BWx15/BWx15
BWx:90 PR (Time)

/BWx15/BWx15

Cardio: 45 minutes HIIT (20 minutes HIIT, 25 minutes SS)

Row for 5 miutes at 150 bpm, level 9

Elliptical for 20 minutes HIIT. 0-3 minutes - 135-145 bpm, 3-7 minutes - 160-164 bpm, 7-10 minutes - 140 bpm, 10-12 minutes - 160 bpm, 12-20 minutes 140-150 bpm.

Treadmill for 20 minutes SS at 140 bpm. I ran at 4.5 mph for 2 minutes at 165 bpm (PR for Endurance

). Incline - 0.0-10.0, speed 3.0-4.5 mph.

Today was great! I experimented with some things (Hises and Farmers Walks). I love both of them. Those walks were very difficult on that last set, my grip (hands) were starting to give way, and I def felt it in my forearms! Those Hises were awesome (Thank you Goob for recommending them), I think I'll be focusing on them a little more in the next couple weeks. My only problem today was the Military press, I got to 40 pound dumbbells and am stuck on 5 reps per set, I think I'll pull it out for a few weeks and see if I'm just trying too hard.

HIIT cardio all the way man, got to love that elliptical machine - 165 bpm is pretty close to "red-lining" it for me (I think my max, that I'm reasonable comfortable with is 180 bpm, so I came pretty close).

Posted by: goob

Quote:

Originally Posted by tallcall

Yeah, I was a little disappointed about missing 295, but I'm going to keep at it! I've been checking your journal, but how's everything going with you? Keeping your spirits high as always?

Hell, yeah. Spirits too high. In fact I was so intoxicated with spirits, I've got a really bad hangover.

Bene Pr's!

Posted by: tallcall

Sunday:
Arms and Abs:

Abs:
Side Bends/Planks/Supermans: RI - 30

10x30/10x:45/BWx10
10x15/10x:45/BWx10
10x15/10x:45/BWx10

PR on the planks - Threw a 10 pound weight on my back and still held them easily for 45 seconds

Arms:
Assisted Dips: RI - 120

BW-70x6
BW-40x4
BW-36x3
BW-106x10 PR for Reps

BW-88x8

Smith Machine CG Bench Press: RI - 30

Bar+40x10
Bar+50x10
Bar+70x10
Bar+80x4 PR

Hammer Curls/Pressdown/Cable Curls: RI - 60

40x6/120x10/150x8
40x3/130x10/160x6
40x8 - 5 sec Negatives/140x10/160x5 - Failure

Farmer's Walk: RI - 60

60'sx50 feet, 78 feet (PR for Weight and Distance)

, and 60 feet

Cardio - 30 Minutes SS
5 minutes on a rowing machine (starting hr - 95, max hr - 150, level 9).

15 minutes on an elliptical trainer (starting hr - 95, max hr - 160, functional hr range - 140-155, level 0-6).

10 minutes on a treadmill (starting hr - 105, max hr - 145, functional hr range - 135-145, inclines - 0-8.0, speed - 2.5-4.0 mph).

Today was a Looooonng day, I was up at 2 am for work, and was pretty tired this afternoon. I'm using that as my excuse for the relatively poor performance today. I still found some diamonds in the rough, the CG Bench and the Farmers Walks. I haven't done those CG Bench Presses in a while, but I got a heck of a lot more weight on them this time, I think every set was a record over the last set in terms of weight and repetitions. I now love Farmer's Walks, I decided to just grab some 60's and drop them on the floor, deadlift them and walk around the gym with them (my grip was screaming at me by the end, I love the feeling in my forearms though).

Cardio was fine, I was very tired and decided to cut it shorter than the 45 minutes I wanted to go. I'll just have to settle for 3 hours and 15 minutes of cardio this week, oh well, rest is good for the body, right!

Posted by: Musclebeach

I am not familiar with UBE machines?

I have never been a cardio fan. You will probably want to punch me in the face, but in HS I ate whatever I wanted (4000+ cals) and didnt gain fat. I just lifted and stayed around 7-8%. Now that I am doing BB shows I have to do cardio and I find that things that get you moving are superior to things that keep you stationary (its a boredom thing). In other words:

trail run > treadmill

EDIT... Or in my case:

wheelchair push > stationary arm bike

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

I am not familiar with UBE machines?

I have never been a cardio fan. You will probably want to punch me in the face, but in HS I ate whatever I wanted (4000+ cals) and didnt gain fat. I just lifted and stayed around 7-8%. Now that I am doing BB shows I have to do cardio and I find that things that get you moving are superior to things that keep you stationary (its a boredom thing). In other words:

trail run > treadmill

EDIT... Or in my case:

wheelchair push > stationary arm bike

I used to ride my bike down trails around here (most of them are paved with benches every 10 feet, not much in the nature department). It just gets so hot here (yesterday it was about 97 degrees with a lot of humidity, it felt like 106) that I have a hard time doing it for more than 4 months out of the year.

To be honest, I eat almost 3000 calories a day on a diet day and close to 3300 on a training day, and I'm still losing weight. I did the calculations and have estimated my basal metabolic rate as about 2880 calories a day, to maintain at my current weight (296.5) with moderate activity requires almost 5000 calories a day, to maintain at 280 pounds with moderate activity requires about 4000 calories a day. I'm starting to wonder if I'm not eating enough, but we'll see.

Posted by: tallcall

Oh, I think the UBE is a stationary arm bike. I just figured that it might be a good warm up on days that I do upper body work, as an occasional alternative to rowing.

Posted by: tallcall

Weigh in:

Weight - 294.5 (down 2 pounds from last week)

Stomach/Waist - 37 inches (no change from last week)

Chest - 48 inches (down 1 inch from last week, could be just fluctuating)

Shoulders - 58 inches (no change from last week)

Neck - 20 inches (up 0.5 inches from last week)

Bi's and Calves - 17.5 and 19 inches respectively (no change from last week)

Estimated Lean Body Mass - 269.33 pounds (up 1.38 pounds from last week)

Body Fat Weight - 25.17 (down 3.38 pounds from last week)

Computer estimated my bf % as 8.55%, but it can't be that low, maybe around 12 %. Once I see my upper abdominals, then I'll say 10%, and when I see the rest of them I'll say 8%.

Note:
I continue to lose 2 pounds a week (looks like most of it is still body fat, so that's good). I also continue to see better definition in my biceps, triceps, chest and shoulders. I also feel much stronger and can kind of feel the definition throughout my back. All-in-all, everything is going well.

Posted by: katt

Nice job on your numbers!! How long do you have left on this program? Till you reach 8%?

Posted by: tallcall

Thanks, I'm not sure how much longer I'm going to be cutting. I'm just going to go with visual cues - once I can see them, then I think I'll be where I want to be for now.

Posted by: tallcall

Tuesday:

Legs

First off, today was Awesome, my trainer asked me if we could do this workout for an hour and if it would be alright if we both got a workout in. I, of course, agreed. It is really an honor for me to be asked to to that, help him load and unload his weight, watch him (since he was going very heavy today and may have been slightly weary of that) in case there was a problem, and be able to monitor his form on his deadlifts to try to improve mine (which really helped me this week).

Deadlift (Wide Stance): RI - I lost track of time (we did it as a sort of ladder, so whenever he finished I went, maybe 3 minutes)

135x12
185x10
225x15 PR (Reps at this weight)

265x1 (just testing to see if I had my form right for my next lift, which I did)
295x4 PR (Weight and Reps)

225 (Narrow Stance) for 3 sets of 3,3,8

Walking Lunges: RI- 90 seconds

BWx21 steps
BW+8 pound med ballx21 steps
BW+8 pound med ballx21 steps PR (Weight)

Superset:
Leg Curls/Hip Abductions: No rest between sets

95x12/90x25
100x10/115x20
110x10/125x25

Cardio: 20 minutes SS

8 minutes on a stairmaster (5 min warmup, then I went for 3 more minutes, starting hr - 100, max hr - 142, level 7).

12 minutes on a stairmaster (starting hr - 106, max hr - 145, functional range - 130-140, levels 3-5).

Holy Crap That Was Fun/Hard as Hell! I love the guy for letting me workout with him, that's quite an honor. I kept up with him on those Lunges all the way too. We crammed 2 workouts into a 55 minute period (we finished earlier than we expected to so we threw in some curls and abductions for thrills).

My legs just weren't having that cardio today though, anything more than 20 minutes on a day of deadlifts or squats is just plain madness! Madness I tell you, madness!

Posted by: AKIRA

Good deads! I didnt know you had it in ya.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Good deads! I didnt know you had it in ya.

Hell yeah, and eventually I'm going to get 305+! I actually like to put myself through days of pain just to get my desired weight!

Posted by: MCx2

Hell yeah, those are great deads! I think the lunges are just as impressive, they are so hard for me for some reason.

Way to go on the weight loss too! Awesome shit man.

Posted by: Musclebeach

Nice workout with your trainer and congrats on your weight loss! 275 at 8% would be fucking sick!!!

2880 basal?... You lucky bastard! Haha.

What formula are you using to calculate bf%? I have tried MANY and I find the best to the one in the ACSM handbook. Its long, but I like it. The formulas are also somewhat specific based on age/gender/race. Here is the one for you (seven site):

1.112 - 0.00043499*(sum of seven skinfolds) + 0.00000055*(sum of seven skinfolds)*(sum of seven skinfolds) - 0.00028825*(age)

That will give you your "body density" number. Then you plug it into this short formula which is specific for age/race (is it wrong to assume you are white):

(4.95/body density) - 4.50

That number will give you your body fat %

Remember the seven site measurements are:
Chest
Tricep
Subscapular
Midauxillary
Suprailiac
Abdominal
Thigh

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Nice workout with your trainer and congrats on your weight loss! 275 at 8% would be fucking sick!!!

2880 basal?... You lucky bastard! Haha.

What formula are you using to calculate bf%? I have tried MANY and I find the best to the one in the ACSM handbook. Its long, but I like it. The formulas are also somewhat specific based on age/gender/race. Here is the one for you (seven site):

1.112 - 0.00043499*(sum of seven skinfolds) + 0.00000055*(sum of seven skinfolds)*(sum of seven skinfolds) - 0.00028825*(age)

That will give you your "body density" number. Then you plug it into this short formula which is specific for age/race (is it wrong to assume you are white):

(4.95/body density) - 4.50

That number will give you your body fat %

Remember the seven site measurements are:
Chest
Tricep
Subscapular
Midauxillary
Suprailiac
Abdominal
Thigh

I have just been using this site

Body Fat Calculator

I don't know how to use a fat caliper, so I've just been giving it a tape measurement. I'm going to see about getting one in the future and learning how to use it though.

And yes, it's correct to assume I'm white.

Posted by: Musclebeach

Oh... the tape measure is a horribly unaccurate form of measuring bf%. Does your trainer not know how to do bf%? It is rather easy and you could teach yourself, pickup the ACSM handbook, its pretty handy.

I just bought a cheapo caliper for at home use (http://www.linear-software.com/slimguide.html), but my gym has a $200 one. It is nice! Just make sure if you buy one the spring is set to 10g/cm^2 (or something like that).

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Oh... the tape measure is a horribly unaccurate form of measuring bf%. Does your trainer not know how to do bf%? It is rather easy and you could teach yourself, pickup the ACSM handbook, its pretty handy.

I just bought a cheapo caliper for at home use (http://www.linear-software.com/slimguide.html), but my gym has a $200 one. It is nice! Just make sure if you buy one the spring is set to 10g/cm^2 (or something like that).

Alright, I'm going to get and learn how to use a caliper. The Sub scapular pinch must be a little difficult if there is no one there to help, but I'll give it a try (it'll be a good learning experience).

Posted by: Musclebeach

To be most accurate you need to have someone do the skinfolds for you. I sometimes do my ab and chest just to see where Im at millimeter-wise. My chest is always 5mm, so if it goes up, I know Im getting fat.

Posted by: tallcall

Good advice, thanks man!

Posted by: tallcall

Thursday:

Chest

Flat Bench W/rope (light tension): RI - 60

75x12 PR (Reps)

95x10
120x6 PR - Tied previous record

Flat Bench Rest/Pause (2 seconds): RI - 60

95x8 (2 assisted)
95x8 (2 assisted)

Decline Bench Press: RI - 45

75x10
95x10
95x10
105x8 (2 assisted) PR

DB Incline Press: RI - 60

25x10
25x10
30x8
30x10 (3 assisted)

Cable Cross Over Flys: RI - 30

Machine #3x15
Machine #5x15
Machine #7x10
Machine #7x9

Cardio - 40 minutes HIIT

Rowing for 5 minutes. Starting hr - 85, max hr - 157, level 9, new max distance - 1249 meters @ 1:51/500 meters, new max rpm - 41 rpm.

15 minutes HIIT on an elliptical trainer. Starting - 100, max hr - 165, level 10 and 14.
Minutes 0-9 - Level 10, hr's 155-160:
Minute 9-10 - level 14, hr - 160-165:
Minutes 10-15, levels - 6, 3, and 1, hr - 150-160

20 minutes on a Treadmill HIIT. Starting - 110, max hr - 175. Normal hr range - 140-150, interval hr range - 155-170, 2x175: 6 MPH @ 30 seconds - 1 foot incline, 5 MPH @ 30 seconds - 3 feet incline).

I had a lot of energy and aggression today to work on, so everything was great. Those Benches have actually improved, though not necessarily reflected in the weights I reported, they just feel so much easier to lift now, I need to go up a little. I liked the Decline Press, but it certainly was not any easier than the others. I think because of the positioning, it was more difficult for me (I had to place the bar on the top rack to get under it in the first place, then it was a really long way to go from the top of the move to my chest - at least it felt longer). I was told to take the shoulders out of the lift as much as possible, some people lift the weight on their shoulders and I think that makes it a lot easier on them. I totally disagree that Declines are any easier than Inclines (actually I think Inclines were easier).

Cardio was really fun today, I put more resistance on the elliptical that I ever have before. I also ran pretty much the entire 15 minutes at 150 bpm or higher. The Treadmill was a lot of fun too, I spent most of my time between 155 and 175 bpm.

Posted by: tallcall

Friday:

Abs and Cardio:

Abs:
Superset:
Ab Rollout/Bird-Dog/Cat-Camel/Planks: RI - 30

BWx15/BWx15/BWx15/BW+10x:60
BWx15/BWx15/BWx15/BW+10x:60
BWx15/BWx15/BWx15/BW+10x:60

Cardio - 55 Minutes SS

5 minute warmup on a stairmaster (starting hr - 75, max hr - 140, levels 5-7).

30 minutes on an elliptical trainer (starting hr - 110, max hr - 155, functional hr range - 145-155 bpm, Level - 1).

20 minutes on a treadmill (starting hr - 110, max hr - 155, functional hr range - 130-145, incline - 3.0-15.0, speed - 3.0-4.0).

Today was awesome, I met some cool people at my gym, who apparently live real close to me anyway.

Aside from the illiotibial band friction I get during my cardio workouts, everything ran smooooooth.

Posted by: DOMS

That's some serious ab work and cardio!

Great job, man!

How's the body coming along?

Posted by: tallcall

Quote:

Originally Posted by DOMS

That's some serious ab work and cardio!

Great job, man!

How's the body coming along?

So far I'm down to 294 pounds from 325 pounds 5 months ago.

The computer has been doing wierd things when estimating my bodyfat, so I decided to get a caliper and learn how to use it to get better readings.

I can squeeze into size 38 shorts and pants, comfortably fit into size 40 (I started at size 52, down 12-14 inches in 5 months).

I def feel leaner, I can see some separation in my chest and tris/delts. I can feel my abs, they feel rock hard, I'll jab at them pretty hard and not feel much at all. Also, Quads and Glutes are coming in nicely!

This is all while my strength has continued to grow, I think I'll be hitting 305 on my deads soon (maybe 2 or 3 weeks), I hope to be able to do bodyweight Dips in a month or so as well. Squats are still around 230, 250 max, and bench has been improving quickly (I used to have a hard time with 115, now I can get sets of 8 or 10, so we're moving the weight up and adding in negatives, rest/pauses, and cables to change the amount of tension).

Summary: Pretty good

Posted by: soxmuscle

55 minutes of cardio would kill me. Job well done.

Posted by: tallcall

Quote:

Originally Posted by soxmuscle

55 minutes of cardio would kill me. Job well done.

Thank you buddy. I have 90 minutes to go this week, so I'll probably get a 30 min HIIT session tomorrow and a 50-60 min SS session Sunday. To be honest, I like the hour long sessions, I get in "the zone" pretty easily and could stay on the elliptical for the entire time.

Posted by: Double D

Almost 30bs in 5 months! Thats phenominal! Great work TC!

Posted by: Musclebeach

Nice work Bud! Congrats on 30# in 5 months! I love that you are doing it the right way, because this is how you keep it off!! Plus any added muscle will bump your basal metabolism up (3# muscle=100 extra calories burned throughout a day).

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Nice work Bud! Congrats on 30# in 5 months! I love that you are doing it the right way, because this is how you keep it off!! Plus any added muscle will bump your basal metabolism up (3# muscle=100 extra calories burned throughout a day).

Yeah, my trainer and I are getting concerned that I'm not eating enough now (I get about 2950 calories on a normal day and about 3300 calories on a strength training day). I'm going to add about 200 calories so I get about 3100-3150 on regular days, and almost 3500 on strength days and see how it goes (mostly in the form of carbs pre and post workout on strength days and maybe just add 200 calories to my 4th meal on regular days - granola bar and a piece or two of fruit).

Posted by: goob

Outstanding progress tallcall. Really is. You'll be in the running for the 2008 IM awards.

Do you ever deviate off the plan, and go out and get tanked?

Posted by: MCx2

Man, that's some serious poundage. I'm impressed.

Posted by: katt

That's so awesome that you've lost so much in such a short time! Does it seem that your strength is staying up? Why did your trainer think you needed more cal's? Are you losing too fast?

Posted by: tallcall

Quote:

Originally Posted by katt

That's so awesome that you've lost so much in such a short time! Does it seem that your strength is staying up? Why did your trainer think you needed more cal's? Are you losing too fast?

I'm losing 2-2.5 pounds a week and maintaining my strength. I just feel so hungry all day and sort of tired even before the workout.

I know my basal is 2880/day, and I eat 2900-3300/day (~2950 on diet days and ~3300 on Strength training days). I guess that's just the price I pay for being a tall person (6 feet 10 inches).

Posted by: tallcall

Quote:

Originally Posted by goob

Outstanding progress tallcall. Really is. You'll be in the running for the 2008 IM awards.

Do you ever deviate off the plan, and go out and get tanked?

Thanks man!

I don't like to drink, so no I don't do that. I have only made slight adjustments to my diet and workout routine (I ran all of them by my trainer first to get his input). So far I love eating 6-8 meals a day every 2-2.5 hours.

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Man, that's some serious poundage. I'm impressed.

Thank you, I love getting looks from everyone when the see me doing some of the things I do (those farmers walks really screw with some peoples minds - I wonder if they are wondering what I'm going to do with 60+ pound dumbbells and why I'm just walking around

Posted by: Witchblade

Outstanding progress indeed. People like you should be in those dieting magazines, not the Atkin dieters and other retards.

Posted by: tallcall

Quote:

Originally Posted by Witchblade

Outstanding progress indeed. People like you should be in those dieting magazines, not the Atkin dieters and other retards.

Thanks man. You know, I've been on Atkins before, also Weight watchers. I think they might have worked if I understood them better and actually had a weight lifting program. I think that's the only way those kinds of diets ever truly work.

Just a quick question, which country do you live in? I visited a couple Dutch speaking countries, and I absolutely loved them all. I've visited Germany, Austria, and Switzerland, but I believe the rest are at least equally as beautiful (people and countryside, I felt more at home in those countries than anywhere else, the people were so nice to my friends and I).

Posted by: tallcall

Saturday

Shoulders/Back:

Abs: RI - 30

Superset:
Weighted Planks/Weighted Supermans:

BW+25x:60/BW+25x10
BW+25x:60/BW+25x10
BW+25x:60/BW+25x10 PR for Weight

Reverse Crunches:

BWx10
BWx10
BWx10

Smith Shoulder Press: RI - 60

Bar + 50x11
Bar + 70x8
Bar + 90x6
Bar + 110x2 PRs for Weight

Smith Hises: RI - 60

Bar + 180x20
Bar + 230x20
Bar + 270x20 PR for Weight (3 plates on each side)

Cable Upright Rows: RI - 60

110x10
120x10
130x10
140x8 PR for Weight

DB Bent over Row: RI - 30

25x15
30x15
35x15 PR for Weight

Hyper-extensions: RI - 30

BW+25x12
BW+25x12
BW+25x12

Farmer's Walks: RI - 60

70'sx67 steps, 70 steps (PR for Weight)

, and 58 steps

Cardio - 30 minutes HIIT

5 Minutes on a rowing machine (Starting hr - 97, max hr - 160, level 9, new max speed - 45 rpm)

15 Minutes HIIT on an elliptical trainer. Starting hr - 124, max hr - 175.
Min 1-4, level 6
Min 4-8, Level 10
Min 8-9, level 15
Min 9-12, level 12
Min 12-13, level 6
Min 13-15, Level 3
HR - 155-165 for minutes 1-8 and 13-15
HR - 170-175 for minutes 9-13

10 Minutes on a treadmill. Starting hr - 107, max hr - 210, incline - 0.0-6.0, speed - 3.5-6.0 - I was on 6.0 mph for 1 minute at 210 bpm PR for Endurance

. Functional hr range - 140-150.

Posted by: tallcall

Looking back, that was awesome! I haven't done normal shoulder presses in a while, but I was able to shoot the weight up there pretty quickly.

The Hises are getting stronger, pretty soon, I'll be in the 300's.

I have to admit that I love those farmers walks. I'm trying to get to the point where I can carry my bodyweight (or just pick up the 110 pound dumbbells - the maximum my place has). I still enjoy seeing the look of utter confusion in everyone's face when they see me walking around with 70 pound weights like I'm going to do something real special (I guess it's just the unconventional nature of the exercise that gets them).

Cardio was fun, I was completely beaten up afterwards (210 bpm on the 6mph run - held for 1 minute was awesome - heart rate reacted very quickly too and shot up there right when I increased the speed, I guess that's a good thing).

Posted by: Witchblade

Quote:

Originally Posted by tallcall

I live in Holland (The Netherlands). They don't speak Dutch in any of the countries you mentioned! That's German. They and Holland all have the same language as origin and a (slightly) similar culture though.

Posted by: tallcall

Quote:

Originally Posted by Witchblade

Just shows that I still have so much to learn. Still, if the rest are like you, I'd say there are a lot of great people over there.

Posted by: MCx2

Quote:

Originally Posted by tallcall

Saturday

Shoulders/Back:

Abs: RI - 30

Superset:
Weighted Planks/Weighted Supermans:

BW+25x:60/BW+25x10
BW+25x:60/BW+25x10
BW+25x:60/BW+25x10 PR for Weight

Reverse Crunches:

BWx10
BWx10
BWx10

Smith Shoulder Press: RI - 60

Bar + 50x11
Bar + 70x8
Bar + 90x6
Bar + 110x2 PRs for Weight

Smith Hises: RI - 60

Bar + 180x20
Bar + 230x20
Bar + 270x20 PR for Weight (3 plates on each side)

Cable Upright Rows: RI - 60

110x10
120x10
130x10
140x8 PR for Weight

DB Bent over Row: RI - 30

25x15
30x15
35x15 PR for Weight

Hyper-extensions: RI - 30

BW+25x12
BW+25x12
BW+25x12

Farmer's Walks: RI - 60

70'sx67 steps, 70 steps (PR for Weight)

. Functional hr range - 140-150.

Holy shit that's a lot of PR's!!

Posted by: Musclebeach

Nice PRs!!!

Holy shit... you are 6'10"?? Wow!

Posted by: tallcall

Muscle Beach - Yeah man - 6'10" - people seem to get a little intimidated by me, but there is no reason to be.

Sunday

Arms/random stuff that I wanted to do or try:

Abs:
Reverse Crunches: RI - 30
BWx10
BWx10
BWx10

Superset:
Weighted Planks/Bird-Dogs: RI - 30

25x:60/BWx15
25x:60/BWx15
25x:60/BWx15

Arms:
Assisted Dips: RI - 90

BW-70x10
BW-40x8
BW-34x7
BW-28x6 PR for Weight

Assisted CG Pullups: RI - 90

BW-112x8
(I reversed the grip so palms were facing me for set 2 and 3)BW-112x6
BW-112x6 - I haven't done these in about 3 months so I don't have any data to go on for these yet.

Smith CG Bench: RI 60

Bar+60x10
Bar+70x8
Bar+90x2,+1 PR for Weight- Not the greatest set, but I got kind of rushed by some other jackass who wanted the machine, I told him he could work in with me, but he said I should just finish my stuff so he can take it. So I only got about 30 seconds rest before the 90lb set. Jackass.

Superset:
CG Cable Curls/Cable Pressdown: RI - 60

150x10/130x10
170x8/150x8
180x6/160x7 PR Weight - It felt amazing to curl a good 3/4 of the stack and see people watching!

Farmers Walk: RI - 60

80'sx58 feet, 60 feet and 60 feet PR for Weight.

Cardio - 50 minutes HIIT/SS

Rowing for 5 minutes at level 9. Starting hr - 100, max hr - 171

30 minutes on an elliptical trainer HIIT . Starting hr - 126, max hr - 157.
Minutes 0-15, level 6
Minutes 15-20, Level 12
Minutes 20-30, Level 6
Minutes 1-15, HR - 130-145
Minutes 15-30, HR - 145-155

15 minutes on a treadmill. Starting hr - 110, max hr - 150, Speed - 3.0-3.5, Incline - 0-15.0, Functional Hr range - 130-150.

I'm having fun with those close grip benches, I think I'll keep this routine for a few weeks. The Dips were better than I expected, as I lose weight, I hope to be able to rely less and less on the assistance. Those pullups kicked my butt today, I haven't done them in months so I thought I'd need some time, but I also thought I had more strength than that.

Today those pressdowns and curls were awesome (I was really pushing everything I had into those curls, I must have been making some funny faces).

I can't believe I squeezed another HIIT session in this week, this must be like some sort of record or something.

I'm beat, time for food and bed.

Posted by: Musclebeach

I love how you get SEVERAL new PRs for each workout!! AWESOME!!!

6'10" and 290ish... I see reason to be intimidated... although you seem like a very nice guy!

Nice CGs... and tell the jackass to fuck off, youll be done when you damn well please (keep in mind you are 6'10" and 290ish)

Posted by: soxmuscle

While the weight your throwing around is excellent, that cardio is equally as impressive. I'd be cooked after that workout.

Looking good up in her.

Posted by: tallcall

Quote:

Originally Posted by soxmuscle

While the weight your throwing around is excellent, that cardio is equally as impressive. I'd be cooked after that workout.

Looking good up in her.

I was pretty fried after that! Plus I get up most mornings at 3 am to work at 5 am, get out at around 1 pm and still get all of that done before going home and just about passing out.

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

I love how you get SEVERAL new PRs for each workout!! AWESOME!!!

6'10" and 290ish... I see reason to be intimidated... although you seem like a very nice guy!

Nice CGs... and tell the jackass to fuck off, youll be done when you damn well please (keep in mind you are 6'10" and 290ish)

Yeah I just weighed myself this morning (just or fun) and weighed in at 294.5.

This is really no gain or loss over last week, but I think it may be attributed to the heavy deadlifts last week. That sort of thing usually adds about a half pound on me and my body normally takes another week to drop weight on the scale. I'll have to see what the tape (until that caliper comes in the mail) sows me tomorrow to see if I still lost some inches around the stomach or gained mass in the shoulders or chest (since that's where I usually end up making gains for now).

Posted by: soxmuscle

Quote:

Originally Posted by tallcall

I was pretty fried after that! Plus I get up most mornings at 3 am to work at 5 am, get out at around 1 pm and still get all of that done before going home and just about passing out.

From a workout standpoint, having a wideopen gym at 3AM is probably ideal.

What do you do for a living?

Posted by: tallcall

Quote:

Originally Posted by soxmuscle

From a workout standpoint, having a wideopen gym at 3AM is probably ideal.

What do you do for a living?

I just work as a master control operator at a local news station, we operate 24 hours a day and I do the morning news.

The 3 am workout thing won't really work because I also use a trainer at the gym (I don't want to give him up for any of the other idiots he works with - there is one other one I respect and have talked to him a couple times though). My training appointments are generally at 4 pm, this gives me time to go home and take care of a few things.

Posted by: MCx2

Quote:

Originally Posted by tallcall

There will be a point that you will start leveling out, but that doesn't mean your not still dropping bodyfat. A buddy of mine that hasn't seen me in over a year told me how skinny I look now. I weight just about the exact same as I did when he saw me last, just a lot leaner apparently. You're doing great making strength gains, the rest will continue to progress!

Posted by: Musclebeach

What caliper did you end up getting?

I definitely agree with ReproMan... you will begin leveling out and eventually not lose much weight at all (if any) once you hit the point were your bf% gets down and maintain your muscle mass. Hell you might even start gaining weight (muscle).

Keep up the GREAT work!

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

What caliper did you end up getting?

I definitely agree with ReproMan... you will begin leveling out and eventually not lose much weight at all (if any) once you hit the point were your bf% gets down and maintain your muscle mass. Hell you might even start gaining weight (muscle).

Keep up the GREAT work!

I just got this one here

Yeah, as long as things keep progressing, I'm happy. It seems like things just go from not quite working right to blazing speed in just a couple weeks. I think I've been doing ergometer rows (for cardio) at level 9 for the last month and until last week had a hard time keeping up with 35 rpm for 5 minutes. Now I hit anywhere from 40-46 rpm easily. Things just seem to be getting smoother and smoother.

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Yeah, sometimes I gain a pound one week (probably muscle), then lose 3 the next week (I usually say this roughly equals a 5 pound fat loss, 3 pounds of fat plus a pound of gained muscle). My body just takes some time to adapt sometimes.

Posted by: tallcall

Here's another one:

Current weight 294.5 (no change from last week).

Stomach and Waist had no change - which is fine because I can feel my abdominal wall under maybe a half inch of fat (slightly covered).

Chest gained 2 inches (50 inches from 48 inches).

Shoulders gained 1 inch (59 inches from 58).

Neck gained 1 inch (21 inches from 20).

(sort of, it goes up and down each week)

Bi's actually gained 0.5 inches (18 inches from 17.5).

Calves also actually gained 0.5 inches (19.5 inches from 19).

Notes: Well I didn't lose any weight on the scale, but I seemed to have gained some muscle. The computer said my bf% (jokingly was 6.28%

- No way). It also says my estimated LBM and BF are 276.00 and 18.50 pounds (

).

I honestly don't think my stomach will lose to many more inches because I feel my ab wall under just a little fat.

All in all this was a very good week, I did those heavy deadlifts, they obviously added some good muscle on me this time (that always seems to happen when I go so much heavier than the week before

)!!

Posted by: goob

GJ on the progress TC, you just keep on improving.

Posted by: tallcall

Thanks man, it always means a lot coming from you guys!

Posted by: tallcall

Tuesday:

Shoulders: Again - this time with the trainer working in with me (I got to learn a lot more from him this way, plus I think he likes to do this as well).

Superset:
BB Smith Shrugs/BB Upright rows:
Bar+90x20/45x10
Bar+140x20/65x10
Bar+180x20 PR Weight

/65x5, 45x10

Smith Shoulder Press:

Bar+50x12
Bar+70x10
Bar+90x5,+4 PR Reps

Single Arm Lateral Raises:

10'sx12
10'sx12
12'sx12
15'sx12 PR for Reps at a lower weight (good for my shoulders)

Done with a 2 second pause at the top and bottom

Cable Rear Delts/DB Rear Delts:

4 sets x Machine #4x15/15x10

BB Incline Front Raises:
4 sets x Barx10

DB Shrugs:

3 sets x 50'sx25 (15 straight, then 5 on each side, then 5 straight) PR Reps

Cardio - 30 minutes HIIT

5 minutes rowing (starting hr - 86, max hr - 160, level 9 max rpm - 45)

20 minutes on an elliptical HIIT (starting hr - 117, max hr - 170, Min 1-10 hr - 160-170 level 12, min 10-20 hr - 135-145 level 3)

10 minutes on a normal bike (starting hr - 122, max hr - 150, level 15).

All in all a great day. I got some good PR's in there and really burned myself out.

On the down side, I broke my computer chair and now need to try to super-glue it back together

Posted by: soxmuscle

a plate on each side of the smith machine for five reps is pretty solid. nice work.

Posted by: tallcall

Thanks man! You know, that last set was rough, I almost didn't get it up (did I just say I couldn't get it up?

Posted by: katt

Those incline BB raises,,, you're lying face down on an incline bench, right?

Posted by: tallcall

No we were going face up on an incline bench, very difficult, the bar by itself was very heavy to move in that position.

Posted by: Musclebeach

Have you measured you bf% with the caliper?

Posted by: goob

Wow more PR's!! Are you sure you are not a distant relative of fu?

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Have you measured you bf% with the caliper?

I'm still waiting for it to come in the mail.

Posted by: tallcall

Quote:

Originally Posted by goob

Wow more PR's!! Are you sure you are not a distant relative of fu?

So now were evil triplets? Tallcall, Goob, and Fufu - That's a scary combo! Now all we have to do is add BigDyl to the mix and we've got the whole evil family!

Posted by: tallcall

I was so tired today, these weights are down a little to allow me to get through some of the sets, but a great day none-the-less!

Thursday:

Chest/Triceps:

Planks:

BWx:90
BWx:60

BB Incline Bench

75x10
85x9
95x4 (+5 assisted)
95x6

BB Decline Bench:

85x8
95x10
95x9

Cable Flys:

20x20
30x20
40x15
40x15/Single Arm Presses - 40x15 each arm

Rope Pressdown Dropsets:

Machine #6x30
Machine #6x25
Machine #6x25 PR

EZ Bar Skull Crushers:

40x10
40x10 PR Reps

50x7

Superset:
Single Arm Underhand Pressdown/Single Arm Overhand Pressdown:

Machine #3x15/Machine #3x10
Machine #3x15/Machine #3x10
Machine #3x15/Machine #3x10

Cardio - 35 minutes HIIT

Rowing for 5 minutes on level 9 (starting hr - 90, max hr - 160, 45 rpm)

Treadmill for 23 minutes HIIT (Starting hr - 120, max hr - 200, incline - 0.0-15.0, speed - 3.1-6.5 mph). I held 6.5 mph for 30 seconds and held 6.0 mph for 60 seconds PR for Speed

7 minutes on an elliptical trainer SS (Starting hr - 110, max hr - 160, level 10).

Great day! I did a joint workout with my trainer again, we went on for 90 minutes, including the cardio session (60 minutes weights and 30 minutes cardio). It was awesome, I was able to help him (give him a spot for his heavier lifts and I feel like I really learn a lot from him when we do these - his years of experience really show when we're working almost side by side). I kept up with him again minus a few reps here and there.

The cardio was awesome, I hit 6.5 mph for speed on the treadmill, he was very impressed when I told him afterward and asked me to push myself even harder on the stairmills when I use them next to help improve my speed.

I finally got my caliper!

Posted by: tallcall

I finally did my caliper reading and I'm at about 13.2% bodyfat. I have about 255 pounds of lean mass and 39 pounds of fat. I used the Jackson/Pollack 4 Caliper method (Abdominal, Thigh, Tricep, Suprailliac) because it was easier to do without needing someone else to administer it. Yes I did measure each site twice and they were pretty much the same both times.

Posted by: tallcall

Friday:

Abs and Cardio:

Reverse Crunch: RI - 30

BW/10
BW/10
BW/10

Superset:
Ab Rollout (with wheel)/Cat-Camel/Weighted Planks: RI - 30

BWx15/BWx15/BW+25x:60
BWx15/BWx15/BW+25x:60
BWx15/BWx15/BW+25x:60
**I have never been able to get the wheel before, that was great and I didn't do too bad on them either.

Cardio: 52 minutes SS

Stair mill - 5 minutes. Starting hr - 85, max hr - 145, level 5, 7, 10, and 12

Elliptical Trainer - 25 minutes Starting hr - 122, max hr - 150, functional hr - 140-150, Levels 1, 6, 7, 12

Treadmill - 17 minutes, Starting hr - 106, max hr - 145, functional hr - 130-140, Incline - 0.0-4.0, Speed - 2.0-4.0 mph.

Pretty good day! My trainer was there, we talked for about 15 minutes and he was able to show me the way to do an ab roll with the wheel, again I think he's awesome - none of the other ones cared enough to give me the time of day.

Oh well, I'm burned out for today, got to go to sleep soon.

13% bf - I was close in saying 12%, so that's nice!

Posted by: Double D

All the way down to 12% bf is simply amazing. You have came a very long way!

Posted by: tallcall

Quote:

Originally Posted by Double D

All the way down to 12% bf is simply amazing. You have came a very long way!

Yeah, that caliper was pretty simple to use actually, I think it's accurate to within 2 or 3 percent.

I got in a bunch of workouts with my trainer, I can only say that I love being able to give him a hand every now and then. Plus, for the price, you can't beat that kind of training. I basically get about an hour with him some days, yesterday I got 90 minutes because he wanted a workout and to do some cardio, so we just did it together (and I'm happy to say that I didn't slow him down one bit)!

Posted by: Double D

Well sounds like to me your trainer knows what hes doing. It is good to see this. Its funny because we have one guy who the head trainer always has to go over and take over his workouts. The guy doesnt have a clue, and I am pretty sure they are going to let him go. It really is reflecting badly on us.

Posted by: goob

That ab roller is a bitch. A sadistic mistress of the damned.

Although, I feel that it dose'nt work the abs as much as other exersices.
i.e......the Dragon Flag....

Posted by: tallcall

Quote:

Originally Posted by goob

That ab roller is a bitch. A sadistic mistress of the damned.

Although, I feel that it dose'nt work the abs as much as other exersices.
i.e......the Dragon Flag....

Yeah, the devils play toy!

Posted by: MCx2

Holy shit!! 13%!?! That's amazing!! Awesome job, really awesome!

Posted by: tallcall

Saturday:

Legs: Quad Dominant

Abs: RI - 30 seconds

Ab Rollout/Planks/Cat-Camels:

BWx15/25x:60/BWx15
BWx15/25x:60/BWx15
BWx15/25x:60/BWx15

Smith Back-Squats: RI - 60

180x10
230x8
250x8
270x6 PR (Weight)

Leg Press/Calf Press: RI - 60

270x12/270x12
450x10/450x10
495x8/495x8
535x6/535x12 PR's for Weight

Walking Lunges with 8 pound medicine ball: RI - 60

BW+8x21 steps each way
BW+8x21 steps each way
BW+8x21 steps each way

Seated Leg Extensions: RI - 30

90x15
100x12
110x10
120x8 PR for Weight

Cardio - 20 minutes SS

5 min on a stair mill (starting hr - 81, max hr - 140, level 5-7)

15 minutes on a treadmill (starting hr - 88, max hr - 151, Functional hr range - 140-150, incline - 0-8, speed - 2.5-4.0)

I had some fun today, I decided to get in two leg days this week, so today was Quad Dominant, and Tuesday will be dedicated to the Hams and Glutes.

I always catch a lot of stares doing those lunges, my trainer laughed and told me one day that you might never be able to find a bench to do any chest work, but you'll never have that problem with any leg exercises because no one here ever does leg work! They must just be wondering what I'm doing, but to me it's become second nature by now.

Posted by: goob

Holy shit! Good squats! That's way better than i could do.

And to follow it up with the stair mill....... Are you a sado masochist?

Posted by: tallcall

Quote:

Originally Posted by goob

Holy shit! Good squats! That's way better than i could do.

And to follow it up with the stair mill....... Are you a sado masochist?

Actually the first 5 or 10 minutes of my cardio are done before the weight training session, the rest is after. So the Stairs were before, so it was stairs->Squats->Leg Presses one after the other.

Posted by: tallcall

Sunday:

Back/Biceps:

Abs: RI - 30

Ab Roll/Bird-Dog:

BWx15/BWx15
BWx15/BWx15
BWx15/BWx15

RI - 60
Dips:

BW-70x10
BW-40x8
BW-34x8
BWx5 PR - Yay I finally got a Body Weight Dip

BW-22x4

CG Assisted Pullups

BW-112x8
BW-112x8 PR - Reps

BW-112x7

Seated Cable Rows:

180x8
195x8
225x6
240x6 PR - Reps

Bent over rows

30x15
35x15
35x15 PR Weight

Hyper extension:

25x12
25x12
25x12

Preacher Curls:

30'sx10
30'sx10
30'sx10 PR

Superset:
Cable Curls/Cable Crunches:

160x8/200x10
170x5 (failed)/200x15
Crunches - 225x12 PR Reps

Farmers Walk:

85'sx50, 52, 52 PR

Cardio - 50 minutes SS

5 minute row (starting hr - 84, max hr - 169, level 9).

10 minutes on a Bike (Starting hr - 119, max hr - 137, functional range - 130-135, level 12).

5 minutes on an Arc Trainer (Starting hr - 103, max hr - 149, range of 135-145, incline - 4, resistance - 15).

25 minutes on a Treadmill (starting hr - 110, max hr - 156, range 145-150, incline 0-8, speed - 2.0-4.0)

5 minutes on an elliptical trainer (Starting hr - 140, max hr - 145, level 0).

I had a lot of fun today, I really burned out my arms and back! I got to run a little with my trainer, he just showed up and I jumped on the treadmill next to him (we didn't say anything, but I think it was cool that we got on and off at the exact same time!).

I met one of my neighbors over there again today, he is a really nice guy, and I think he likes me (

), we spent about 10 minutes talking about random stuff!

Posted by: tallcall

Weigh in:

Weight: 293 - down 1.5 pounds from last week

Stomach and Waist are still 37 inches - no change from last time

Chest is still 50 inches - no change

Shoulders are 59 inches - up one inch from last week

Neck measured in at 20 inches - down one inch from last week - this one keeps going up and down an inch

Bi's are 18 inches - no change from last time

Calves are 19.5 inches - no change from last time

My estimated LBM is 263.36 pounds - I'm using caliper measurements, so I have no previous data to compare to

My estimated BF weight is 29.64 pounds, again same as above

My BF % is about 12.5% - down about 0.5% from last week, however, the last measurement was done late in the day, this was done in the early morning which is when I'll be doing all my future measurements from now on.

Note: The caliper is working great, I upped my caloric intake by 200 calories a day and am still losing 1.5-2 pounds a week, very good progress.

Posted by: fufu

good job

Posted by: Musclebeach

Sorry, I havent been around lately. Nice WO!! Damn on the PRs!!

I am glad you are liking that caliper. Who are you getting to measure for you? Whoever is doing it, do they know how to measure properly? It is nice to see the more accurate results from the caliper!

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Sorry, I havent been around lately. Nice WO!! Damn on the PRs!!

I am glad you are liking that caliper. Who are you getting to measure for you? Whoever is doing it, do they know how to measure properly? It is nice to see the more accurate results from the caliper!

Unfortunately no one here is willing to help with that, so I'm just learning to do it by myself, the only thing is that I can only do the 4 point method and that the triceps are very difficult to get a measurement on. Everything else is working fine though. The calculations showed 10.3% bf, but I know it can be about 3% off, and since I'm doing my own measurements, I just bumped it up to 12.5% to be safe, it could be a little closer to 13% though.

Posted by: tallcall

Tuesday:

Legs - Hamstring Dominant

**Done with trainer, no PR's but a crapload of DL's
Seated Leg Curl: RI - 30

60x15
110x15
145x9

Traditional stance DL's: RI - 60

135x10 - Overhand/Underhand grip
135x10 - Underhand/Overhand grip
185x8 - Overhand/Underhand grip
185x8 - Underhand/Overhand grip

Wide Stance DL's :RI - 60

225x8
245x8

Superset:
Hip Abductor/Reverse Chop: RI - 45

90x15/6 pound med ballx12 (per side)
110x15/6 pound med ballx12 (per side)
190 (stack)x12/8 pound med ballx12 (per side)

Cardio - 20 min SS

5 min on a stair mill (starting hr - 96, max hr - 145, level 5-7)

15 min on a recumbent bike (starting hr - 90, max hr - 146, functional range - 130-140, level 10).

Oh my freaking god that was a lot of deadlifts. We purposly preloaded my legs on those curls so that I was already pre-exhausted and ran on nothing but anger and aggression for the last set. I think the Abductions were a PR because my trainer was really impressed with my control of the stack at 190 pounds for 12 reps. Just plain awesome!

Posted by: goob

Good job TC. Your dedication is astounding.

Posted by: tallcall

Quote:

Originally Posted by goob

Good job TC. Your dedication is astounding.

As always I owe most of it to support from guys like you, DD, DOMS, fufu, and sometimes BigDyl! Thank you all for your support!

Posted by: Musclebeach

Nice WO!!!! Keep it up.

Every March I do a BB show in FL. You should cut down and do it too!

Anyway, on the calipers you can get an estimate of your bf%, but since someone else isnt measuring it, there will be more error (im guessing +/- 3%), whereas if someone else were doing it it would be +/- 1%. You can however keep track of your mm measurements and just track those.

Way to keep at it bud!

Posted by: tallcall

I don't know about doing a show, but I'd like to attend, where is it usually?

Yeah, I still can't believe that my gym doesn't allow the trainers to do skin fold tests (I think it is because some of the women may have a problem with the guys pinching them and they wouldn't always like the results). My trainer really wanted to do a 9 point pinch test with me, but he can't do any of that on the clock (they can do tape measurements, and all that stuff).

Posted by: tallcall

Thursday:

Chest/Triceps:

**Had a little Medial Delt pain on the right side today, (this happens when I sleep on it wrong sometimes) it did interfere with some of the lifts so we took it light and easy (at first).

Incline DB Fly: RI - 60

20'sx15
30'sx10
30'sx10

**Had a lot of assistance on those especially the last 2 of each set

Machine Fly/Push ups: RI - 45

120x20/BWx10
135x15/BWx10
Dropset - 135x10,120x10/BWx8
Dropset - 150x10, 135x6, 120x8/BWx8

Rope Pressdowns: RI - 45

Dropsets:
Machine #6x12, #4x18
#6x10, #5x8, #4x12
#6x15, #5x10, #4x10

Cardio - 56 minutes HIIT

5 minutes rowing at level 9, starting hr - 115, max hr - 175.

35 minutes on a elliptical HIIT. Starting hr - 126, max hr - 165

Min 1-5 @135-145, Level 0
Min 5-10 @ 155-165, Level 10-15
Min 10-15 @135-145, Level 0
Min 15-20 @155-165, Level 10-15
Min 20-35 @135-145, Level 0

5 minutes on a recumbent bike (starting hr - 116, mx hr - 140, level 10-12). God I HATE bikes (only doing them because my trainer is asking me to switch everything up frequently with regard to cardio).

11 minutes on a treadmill HIIT. Starting hr - 115, max hr - 175. Most of the time was 135-145, but I ran for 3 minutes at 5.0-6.5 mph at a hr of 175 (held for 3 minutes!).

Aside from the minor pain, everything was pretty good. Also, the pain is now completely gone (I know my body knows what day it is and makes phantom pains to make me think twice about everything and scare me away, but it doesn't work). I hated going this light

, but next week I'll probably be much stronger as a result.

Cardio was great as always. I didn't see my friend there

, maybe he'll be there tomorrow. I really enjoy talking to him, so I hope he shows (I know we both do the same schedule on Sunday, so if not tomorrow, I'll probably see him Sunday).

Posted by: katt

Drop sets are just painfull I tell you.. nice work.!

Posted by: tallcall

Oh yeah, I love Dropset pain!

I'm not sure (too tired to look), but I think one of those Dropsets on the Fly machine was a record for me.

Posted by: DOMS

Yeah man, nice job on the dropsets!

So, is the friend just a friend, or a possible "friend friend".

Posted by: tallcall

You're instigating again...

Who knows, it would be nice to just have someone to be able to hang out with, but he does smile at me a lot (he looks right in my eyes when we talk - and does not turn away, I think that's a sign that he might be gay, just not comfortable enough to say anything).

Posted by: tallcall

Friday:

Back/Biceps:

Reverse Crunches: RI - 60

BWx10
BWx10
BWx10

Dips: RI - 60

-34x8
-64x4
-82x8

**Trainer was there and informed me that I wasn't using proper form, so I brought the weight back down to get everything in the right form

Pulldowns: RI - 60

150x8
165x8
180x5 PR - Weight

Seated Cable Rows: RI - 45

180x8
195x8
205x8
135x12 PR - Reps

SLDL (just trying to give the lower back a workout too): RI - 30

30'sx10
30'sx10
30'sx10

Bent over Rows: RI - 30

35x15
35x15
40x15 PR - Weight

Farmers Walk: RI - 60

90'sx69 feet, 55 feet, 50 feet, 25 feet - PR for Weight

Cardio - 25 minutes SS

5 Minutes rowing (starting hr - 85, max hr - 165, level 10 PR - Endurance)

20 Minutes on a treadmill (Starting hr - 91, max hr - 150, Speed - 3.0-5.0 mph, Incline - 0.0-5.0, Functional hr range - 135-145).

I was very tired today, so I kept it kind of short. I did everything I could to try to use more rows, dips, and pulldowns to hit my back and biceps at the same time (working smarter, not harder). I realize the effects on the arms may be negligible, but it should be enough.

Even though I had issues with the Dips, I was still very pleased, just 3 months ago I couldn't do one dip with 112 pounds of assistance, now I can do them with correct form at 82 pounds of assistance

.

I had a rough time at work today, lots of breaking news with a hostage situation and a bomb threat, so I left with a big headache that didn't go away before I got to the gym

. Also my friend didn't show up, I never usually see him there on Friday's anyways, but it would have been nice to have someone to talk to.

I'm taking tomorrow off to rest a bit, back at it on Sunday.

Posted by: DOMS

Quote:

Originally Posted by tallcall

You're instigating again...

Who knows, it would be nice to just have someone to be able to hang out with, but he does smile at me a lot (he looks right in my eyes when we talk - and does not turn away, I think that's a sign that he might be gay, just not comfortable enough to say anything).

Hey, I'm just trying see you get hooked up with a nice guy.

So...you're gaydar is broken?

Just give it some time, you'll figure it out. You do sound like you like him.

Posted by: tallcall

Quote:

Originally Posted by DOMS

Hey, I'm just trying see you get hooked up with a nice guy.

So...you're gaydar is broken?

Just give it some time, you'll figure it out. You do sound like you like him.

I do, and I'm just trying to figure out if it is mutual. The non-verbal communication is definitely there, but it is a very public place, and I don't want to make anyone too uncomfortable.

All I can think about is the eyes, constantly locked on mine, he stopped what he was doing to talk to me for about 15 minutes and his eyes never left mine (I don't even remember much of what we said). Do you think that qualifies?

Posted by: TrojanMan60563

awww gay men in love....similar to hot girls in bikini's on a trampoline!

Posted by: tallcall

Quote:

Originally Posted by TrojanMan60563

awww gay men in love....similar to hot girls in bikini's on a trampoline!

Posted by: TrojanMan60563

Hey TC how tall are you?

Posted by: tallcall

Quote:

Originally Posted by TrojanMan60563

Hey TC how tall are you?

About 6'10"

Posted by: TrojanMan60563

Quote:

Originally Posted by tallcall

About 6'10"

Ok that explains your weight/size to me. I am sure you mentioned it in this journal but I didn't see it skimming over it.

You are one tall man.

Posted by: tallcall

Quote:

Originally Posted by TrojanMan60563

Ok that explains your weight/size to me. I am sure you mentioned it in this journal but I didn't see it skimming over it.

You are one tall man.

Yeah, my weight goal is somewhere around 275-280. If I keep losing the weight, maybe I'll be there in a few months. That is the weight where I am hoping to be able to see my abs @ ~8% bf.

Posted by: tallcall

Sunday:

Shoulders:

Abs:
Ab rollout/Planks/Side Bends: RI - 30

BWx10/25x:60/25x10 (per side)
BWx10/25x:60/25x10 (per side)
BWx10/BWx:2.5 minutes/25x10 (per side) - PR on the Planks for time

Smith BB Shrugs/BB Upright Rows: RI - 60

Bar+130x20/Barx10
Bar+150x20/Bar+10 (55 #) x10
Bar+190x20/Bar+10 (55 #) x10 PR for Weight

Smith Shoulder Press: RI - 60

Bar+70x12
Bar+80x10
Bar+100x5
Bar+100x5 (failure) PR for Weight

DB Single Arm Raise: RI - 30

10x12
12x12
12x12
15x12

Single Arm DB Rear Delt Rows: RI - 30

20x15
20x15
20x15 PR for Weight

DB Shrugs: RI - 60

50'sx20 (15 regular and 5 isolated on each side)
60'sx20 (15 regular and 5 isolated on each side) PR for Weight

Farmers Walks: RI - 60

70'sx60 feet, 70 feet, 98 feet (PR for Distance

), 60 feet, and 18 feet

Cardio - 50 Minutes HIIT

5 minutes rowing (starting hr - 80, max hr - 180, level 10).

Treadmill for 25 minutes. Starting hr - 130, max hr - 170, incline - 0.0, speed - 3.0-6.0.

Minutes 0-5: 130-140bpm, speed - 3.0
Minutes 5-8: 160-170bpm, speed - 5.5
Minutes 8-10: 130-140bpm, speed - 3
Minutes 10-12: 160-170bpm, speed - 6.0
Minutes 12-15: 130-140bpm, speed - 3.0
Minutes 15-17: 160-170bpm, speed - 6.0
Minutes 17-25: 130-140bpm, speed - 3.0, and 4.0

10 minutes on an elliptical trainer (starting hr - 111, max hr - 150, functional range - 140-150, level 6)

10 minutes on a recumbent bike (hate them). Starting hr - 107, max hr - 138, level 13.

Very good day, I didn't get to do any incline barbell front raises (my body told me very quickly that it wasn't going to happen when I attempted it the first and only time today

).

Man that was some crazy stuff today, 2.5 minute planks(!) and those shrugs, walks, and presses felt great! Then there was the 8 minutes of all out running on the treadmill for the HIIT session! Whew.

Posted by: DOMS

PRs galore! Great job, tallcall!

Posted by: goob

PR explosion!

2.5 minute planks are a tough bastard. Very good job.

Posted by: tallcall

Tuesday:

Legs:

Double Leg Extensions/Walking Lunges: RI - ~45

75x15/BW x one row (~18 steps)
140x15/BW x one row (~18 steps)
155x12/BW x one row (~18 steps) PR on the Extensions for weight

Leg Press/Step Ups: RI - 45

270x10/BWx12(per leg)
DS - 360x10, 270x6/BWx12(per leg)
DS - 450x10, 315x10/BWx12(per leg)
540x8/BWx12(per leg) PR on the Leg Press for weight

Leg Curl/Stiff Legged DL: - 45

90x12/35'sx12
100x12/35'sx12
110x12/35'sx12 PR for weight

Hip Abduction/Rotary Hip Machine: RI - 45

110x15/62.5x10 (per leg)
150x15/62.5x10 (per leg)
190x15/75x10 (per leg) PR's for Reps (Abductions) and weight (Rotaries)

Farmer's Walk:

Just one set of 35's (taking them back to the rack and walking all around the place before I set them down) - 145 steps PR for distance - although it was very light

.

Cardio - 22 minutes SS

5 minutes on a "Free Climber" stair machine. Starting hr - 75, max hr - 145, levels 5-7.

17 minutes on a treadmill. Starting hr - 112, max hr - 145, speed - 3.5-4.0, incline - 0.0, functional hr range - 135-145bpm.

Man, I thought I was going to puke during that last set of leg presses. We are starting to get much more advanced in setting up these superset and dropset combos. My trainer has two other clients who have apparently turned me into a sort of idol (they both keep asking how much weight I dropped - 31 pounds as of late). My legs are still tingling from that workout, god I feel good!

Posted by: katt

Look at all those PR's!!! Nice workout! So how long have you been with your trainer? Do you think it's been beneficial for you?

Posted by: soxmuscle

You deserve to feel good after that workout.

While I don't use a trainer, I can see how one would be beneficial. What are your thoughts on personal trainers?

Posted by: tallcall

I've had 3 trainers before the one I'm with. The first one wasn't too bad, but all the others seem to b idiots. I'd say I got very lucky with this one. There are good trainers out there, just ask Double D, P-Funk, or Duncan. I just say people need to use good judgment to determine if the person is really helping.

When my current trainer started with me, I got the feeling right away that he knew what he was doing because of the way he seemed to really care about everything I was doing, never looking away and always right there behind me if I needed any assistance. That is why I stayed with him, and yes I absolutely think it has been and will continue to be beneficial for me for at least the next couple months (I intend to finish out the year, then I might decide not to renew the contract and go on my own).

Posted by: tallcall

Weigh in

Weight: 292.5 - down .5 pounds from last time

Waist: 37 inches - no change

Stomach: 39 inches - up 2 inches from the last time (I think this is muscle growth because I've been doing some weighted ab work and I lost some fat in the area - love that caliper)

Chest: 50 inches - no change

Shoulders: 60 inches - no change

Neck: 20 inches - no change

Bi's: 18 inches - no change

Calves: 19.5 inches - no change

Lean Body Mass: 265.85 - up from last week's 263.36 (+2.49 pounds)

Body Fat Weight: 26.65 pounds - down from last week's 29.64 (-2.99 pounds)

Caliper readings - 4 point test:
Abs - 8 mm - down 1 mm from last week

Suprailiac - 13 mm - down 2 mm from last week

Thigh - 11 mm - no change from last week

Triceps - 8 mm - no change from last week

Estimated body fat % is 12.11% (I raised it 3% to account for any errors I may have introduced since I'm still learning how to do it on myself - not as accurate as it would be if I could get an experienced person to do it)

Posted by: tallcall

Quote:

Originally Posted by katt

Look at all those PR's!!! Nice workout! So how long have you been with your trainer? Do you think it's been beneficial for you?

I really do think it's been beneficial to me, and I've been with him since the end of April (about 4 months). In that time, I've made vast improvements all across the board.

Posted by: goob

You've made astounding progress TC. Also, if you keep this up, I can see some Kelju sized numbers eventually.

Posted by: tallcall

Thanks, but I never pictured myself looking like a yeti!

I'll settle for something along the lines of a fitness model or something (nothing less than perfection

)

Posted by: tallcall

Thursday:

Chest/Triceps:

I figured out that I've been experiencing doms in my shoulders (both medial Delts) from my Sunday Shoulder workouts - just going to lower the weights on the presses for now to see if that helps any.

Dips:

BW-112x10
BW-88x8
BW-88x5

*All with perfect form*

Tricep Extension (underhanded):

Machine #5x12
#5x12

DB Serrates Pullover (with Pulses)/BB Flat Bench Press:

30x10 (2 pulses)/95x8
40x10 (2 Pulses)/75x10
50x10 (5 Pulses)/75x10 PR on the Pullovers for weight and reps

Reverse Fly (I called them Double Monkey Uppercuts - I think that's what they called the move in Muay Thai):

Machine #4x8
#4x10
#4x10
#4x10

I wanted to use the Peck-Deck, but there was a line for it, so I took a rain check.

Cardio: 32 minutes SS

5 minutes rowing (starting hr - 75, max hr - 165, level 10).

10 minutes on an Arch Trainer (starting hr - 118, max hr - 155, incline - 7-10, resistance - 20-30, functional range - 140-150bpm).

10 minutes on a recumbent bike (starting hr - 104, max hr - 145, level 11, functional range - 130-140bpm).

7 minutes on a treadmill (starting hr - 105, max hr - 150, incline - 0.0-6.0, speed - 3.0-3.5mph, functional range - 120-130bpm).

I had a few doms related issues today, but I got in some good stretching. unfortunately it translated into poor performance in my bench pressing. Next time I do shoulders, I'm def going to go light on those presses and try to avoid some of this delayed onset.

Things ran pretty well otherwise, I did fine on those dips, and pullovers. I was just kind of angry that I couldn't get that Peck-Deck machine for my last would-be superset. Those reverse flys were pretty cool though, they kind of look like uppercuts (I keep thinking Muay Thai here).

Cardio was fine, nothing special, just doing better on the Arch Trainer than before - ran much smoother, decided to switch it up a little today.

Posted by: Musclebeach

Quote:

Originally Posted by tallcall

I've been with him since the end of April

Nice workout and nice work on dropping mm week to week!!!!

Posted by: tallcall

Quote:

Originally Posted by Musclebeach

Nice workout and nice work on dropping mm week to week!!!!

Yeah, thanks man! I still add in 3% to account for any error in my readings.

Posted by: tallcall

Friday:

Abs and Cardio:

Superset:
Ab Rollouts/Planks/Side Bends/Supermans: RI - 30

BWx15/BWx:90/10x15/BWx10
BWx15/25x:90/25x15/BWx10
BWx15/25x:90/25x15/BWx10

Cardio - 56 min HIIT:

5 minutes on an arch trainer (starting hr - 100, max hr - 140, incline - 7, resistance - 20).

17 minutes on a stair mill HIIT. Starting hr - 88, max hr - 160. 8 sets of 60/60. Intervals at 155-160bpm and rests at 139-145bpm. Levels - 3 (resting) and 12 (intervals) - PR on max level for the intervals!

10 minutes on an elliptical machine (starting hr - 109, max hr - 151, level - 1, 8, 6, 1, Functional range - 130-140bpm).

10 minutes on a treadmill (starting hr - 105, max hr - 169, incline - 0, speed - 3.0-6.0, 1 minute at 6.0mph @ 169bpm, functional range - 130-140bpm).

14 minutes on a recumbent bike (starting hr - 103, max hr - 140, level 13, functional range - 130-137bpm).

Wow, I did better than I have ever done on those stairs, I really felt like things have improved, too bad the machine broke down on me 3 minutes before I was finished! I heard a pop and then the stairs slowed and slipped down, I got off and asked the people up front to put a sign on it because it was broken again!

Other than that, everything ran amazingly smooth.

Posted by: tallcall

Saturday:

Back/Biceps:

Reverse Crunch: RI - 30

BWx10
BWx10
BWx10

Superset:
Bird-Dogs/Cat-Camels: RI - 30

BWx15/BWx15
BWx15/BWx15
BWx15/BWx15

Dips: RI - 60

BW-122x10
BW-122x10
BW-88x8

Neutral Grip Pullups: RI - 60

BW-112x8
BW-112x8
BW-112x8

Seated Cable Row: RI - 60

195x8
165x8
165x8
135x15 PR for Reps
** I dropped the weight because those pullups really drained my back and arms!

Machine Hyper Ext: RI - 30

150x12
210x12
250x12

Superset:
Cable Curls/Cable Crunches: RI - 60

160x8/225x15
170x6/225x15
Dropset - 190x3, 160x3, 130x4/250 (stack)x15 PR for weight on the curls

Farmers Walk: RI - 0

75'sx65 steps, 55 steps, 50 steps, and 65 steps

Cardio - 50 minutes SS

Rowing for 5 minutes (starting hr - 95, max hr - 184, level 10).

Treadmill for 25 minutes (Starting hr - 92, max hr - 159, functional hr - 140-150, incline - 0-15, speed - 3.0-4.2mph).

15 minutes on an elliptical trainer (starting hr - 102, max hr - 157, functional hr - 145-155, level 1-4).

10 minutes on an arch trainer (starting hr - 102, max hr - 145, functional hr - 135-145, incline - 7-10, resistance - 15-20).

Today was a lot of fun, I'm still working on those dips and pullups, but I think they're getting there, just can't quite handle my body weight on them yet.

Posted by: katt

Geez, great workout and cardio to boot! I know I've asked this before somewhere... but the farmers walks.. are they an all over cardio/grip strengthener?? What exactly to they work again?

Posted by: tallcall

Quote:

Originally Posted by katt

Geez, great workout and cardio to boot! I know I've asked this before somewhere... but the farmers walks.. are they an all over cardio/grip strengthener?? What exactly to they work again?

I've been told that it is a partial neutral grip deadlift (to get the weight off the ground), the walk itself strengthens the forearms, grip, and also works the shoulders and legs a bit. I like to walk fast, so I get my heart rate up there pretty fast as well (I guess I wouldn't say it is a good cardio workout - of course my idea of a good cardio workout is running up stairs for 20 minutes followed by a 6mph run and then a 10 minute bike ride followed up with 5-10 minutes of anything else

Posted by: tallcall

Sunday:

Shoulders:

Ab Roll/Planks/Side Bends: RI - 30

BWx15/BW+25x:60/25x15
BWx15/BW+45x:60/45x15
BWx15/BW+45x:60/45x15 PRs for Weight

Rotator Cuff Warm-ups and Stretch

Smith Hise Shrugs: RI - 45
Bar+150x20
Bar+170x20
Bar+200x20

Smith Shoulder Press: RI - 60

Bar+70x10
Bar+75x8
Bar+80x6

*I should have been able to go higher, maybe the shrugs took something out of me, or maye it was just time to deload a little

BB Upright Rows: RI - 30

Barx10
55x10
65x10 PR Weight

Superset:
DB Front Raises/DB Side Raises: RI - 60

10x10/10x10
12x12/12x12
15x10/15x10

*was going for another set of 15x10, but my body started saying it didn't want any part of it.

Rotator Cuff work and another Stretch

DB Rear Delts: RI - 30

15x15
20x15
20x15

DB Shrugs: R - 60

75'sx15 (+5 isolated)
80'sx15 (+5 isolated) PR for Weight

Rotator Cuff Warm-down and Stretch

Cardio: 25 minutes HIIT

Rowing for 5 minutes (starting hr - 100, max hr - 160, level 10).

20 minutes on a stair mill. Starting hr - 86, max hr - 160. 5 sets of intervals @ 60/60 followed by 2 sets of 120/120. Level for the intervals was 12-14 for the first 5 sets and 7 for the last two. Levels for the rest time was 3-5.

I took a lot more time today to add in all those stretches and rotator cuff work in the hopes of lessening the effects of DOMS on Thursday. I felt very good during this workout, not much pain, just a little stiffness when I did the front/side raises, that's why I did more stretching afterwards. I am a little disapointed with my shoulder press for today, but I think that may be because I did it right after those heavy Hises. On the plus side, I got my BB uprights up a notch and everything else felt very strong.

The cardio was great again (took a week or two away from the stairs and I came back better than before). Look at those levels, and at times, I barely made it above 150bpm - my legs were just to fatigued to push much higher, but I know my heart rate could have been much higher for those intervals. Also, this time the machine didn't break on me in the middle of my set (

Posted by: Musclebeach

You cardio routines are insane bro. Training for a marathon?

EDIT - That BB show I was telling you about is in West Palm Beach, normally about the 2nd/3rd Saturday of March.

Posted by: tallcall

I love to move fast, I've been told that I tend to sneak up on people. Now I'm just completing my ninja training by learning to move so quick

I'll have to check out the show next March!

Posted by: goob

Good HIIT TC. 25 minutes ain't easy.

Have you tried doing 100% effort sprints (for 20 seconds) before? Takes the heart rate to about 85+%. Real tough. You'd love it.....

Posted by: tallcall

Quote:

Originally Posted by goob

Good HIIT TC. 25 minutes ain't easy.

Have you tried doing 100% effort sprints (for 20 seconds) before? Takes the heart rate to about 85+%. Real tough. You'd love it.....

I'll have to give them a try. It's funny that some of the machines don't read my heart rate up that high (180-190 range).

Posted by: tallcall

9/12/07 Weigh in
Weight: 290.5 - down 2 pounds from last time

Waist: 37 inches - no change
Stomach: 39 inches – no change (again, I've been doing some weighted ab work and I again lost some fat in the area)

Chest: 50 inches - no change
Shoulders: 60 inches - no change

Neck: 20.5 inches – up about .5 inches from last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 265.87 - up from last week's 265.85 (+.02 pounds)
Body Fat Weight: 24.63 pounds - down from last week's 26.65 (-2.02 pounds)

Caliper readings - 4 point test:
Abs – 7.5 mm - down .5 mm from last week
Suprailiac - 13 mm – no change from last week
Thigh – 9.5 mm – down 1.5 mm from last week
Triceps – 7.5 mm – down .5 mm from last week

Estimated body fat % is 11.48% (I raised it 3% to account for any errors I may have introduced)

Posted by: Musclebeach

Nice work man! Just a thought, but you should be able to take your chest measurement with the caliper. Since you are a guy it is 1/2 between yoru insertion point of your pectoral major (the fold where your shoulder and chest meet) and your nipple. I can do it on myself, in fact I am sitting on class trying it right now! LOL!

Posted by: soxmuscle

That's a lean body weight. What was your goal from the get go?

Posted by: tallcall

Quote:

Originally Posted by soxmuscle

That's a lean body weight. What was your goal from the get go?

My trainer thinks I'm making a mistake with my measurements and that I'm probably closer to 18%, but I entered 6 months ago at 30+% bodyfat and 325 pounds. I'm down 35 pounds and more than 12% bodyfat. My goal weight is 275-280, so I figured that I have about another 2 months of cutting to do.

Posted by: tallcall

Tuesday:

Legs:

Superset:
Leg Extension 2 leg/1 leg/Walking Lunges: RI - 60

130x10/70x6/BWx10
150x10/70x6/BWx12
190x10/70x6/BWx12
Dropset on 2 leg extensions - 215x6, 170x9, 110x10
PRs for weight

Smith Back Squat: RI - 90

90x15
140x10
140x10
180x8

Leg Press with Drop Sets: RI - 90

270x12
DS1: 420x8, 370x8, 320x4, 270x5
DS2: 420x10, 320x10, 270x5

Superset:
Lying Leg Curls/Hip Adduction: RI - 30

90x12/90x15
110x10/110x15
130x8/130x15 PR for weight

Cardio - 20 minutes SS

Stairs for 5 minutes at level 5-7 - starting hr - 87, max hr - 133.

15 minutes on a treadmill - starting hr - 110, max hr - 149, functional hr - 130-140, incline - 0.0, speed - 3.0-4.0mph.

WOW, I was beaten up today, my heart rate hit 170 and stayed there for a long time today. We're really starting to get pretty intense with these, he wants to see me lifting the entire stack on those leg curls and extensions - I can do it, just not after being preloaded like that. My Squats have been heavier, but not lower (lower than parallel to the ground!

). My trainer likes to have me warm up on stair mills and then do a few sets of lunges or extensions before doing any deadlifts/squats. We also do a warm up set on those major lifts, 90 pound squat from today for a warm up set.

Great day, God, I feel good!

Posted by: katt

Awesome workout!

Posted by: tallcall

Thursday:

Chest:

BB Flat Bench Press: RI - 60

95x10
105x10
125x6
135x4(+1 assisted) PR Weight

95x4 (rest/pause)
105x6 (rest/pause)

Incline BB Bench Press: RI - 60

75x6
75x8
85x6 (+ 1 assisted)
85x7

Dips/Pushups: RI - 45

BW-100x8/BWx4
BW-100x6/BWx4

Cardio - 32 minute SS

5 minutes rowing, starting hr - 100, max hr - 170, level - 10.

27 minutes on a treadmill - starting hr - 100, max hr - 161, functional hr range - 140-150 with 2 30 second sprints, incline - 0.0-6.0, speed - 3.0-5.5).

Awesome, shoulders felt fine going in today, so we decided to try for a power lifting day. I'll just continue to go lighter on shoulder day to avoid much of that pain. I kind of felt like a million bucks when I caught people starring at me on my attempt to lift 135 pounds (not a huge weight, so I don't know why they were looking, but whatever).

Posted by: tallcall

Abs and Cardio:

Ab Rollout/Crunches/Planks: RI - 30

BWx15/BWx15/BWx:90
BWx15/BWx15/BWx:120
BWx15/BWx15/BWx:120

Cardio - 51 minutes HIIT:

Elliptical for 10 minutes SS (starting hr - 109, max hr - 145, level 0-6, functional hr - 135-145).

Stairmill for 16 minutes HIIT. Starting hr - 88, max hr - 165, resting hr - 135-140 (level 3), Interval hr - 155-165 (level 12-14). 6 sets of 60/60, followed by 1 set of 120/120 (level 7).

Treadmill for 25 minutes HIIT. Starting hr - 128, max hr - 170. Incline - 0.0-6.0, speed - 3.5-6.5mph. I did 3 30-second sprints @6.5mph and 170bpm, each separated by about 3 minutes of SS work.

I had fun today, but cut it a little shorter than I normally would have.

I saw my friend at the store the other day, he is very cool, I asked if he'd like to get something to drink sometime, he said absolutely. I got some conflicting information out of him, so I'm not quite sure about him, but it is nice to have a friend in the area (especially someone who likes to do all of this stuff too).

Posted by: DOMS

You've done more cardio in one workout than I've done in the past ten years.

16000 posts

Posted by: tallcall

Quote:

Originally Posted by DOMS

You've done more cardio in one workout than I've done in the past ten years.

16000 posts

Thank you, I try to keep up with 3.5 hours a week.

Posted by: tallcall

Saturday:

Back/Biceps:

Superset:
Bird-Dogs/Cat-Camels/Side Bends: RI - 30

BWx15/BWx15/45x15
BWx15/BWx15/45x15
BWx15/BWx15/45x15

Rotator Cuff Warmup and Stretch

Dips: RI - 30

BW-100x8
BW-100x8
BW-88x4

Neutral Grip Pullups: RI - 60

BW-112x8
BW-112x8
BW-100x4 PR for Weight

Hyper-extensions: RI - 30

25x12
25x12
25x12

DB Bent Over Row: RI - 30

40x15
45x15
45x15 PR for Weight

Superset:
Cable Curls/Cable Crunches: RI - 60

170x4 (Just a set of curls, I didn't do so well - just tired, so I lowered the weight)

110x10/220x15
110x10/250x10
120x10/220x15

Farmer's Walk: RI - 60

90'sx60, 50, and 50 steps - PR for distance on the first set

Rotator Cuff Work and Stretching

Cardio - 25 minute SS

5 minutes rowing (starting hr - 100, max hr - 210, Level 10).

20 minutes on a treadmill (starting hr - 130, max hr - 161, functional hr range - 140-150, incline - 0.0-15.0, speed - 3.5-6.0mph).

I had some more fun today. My back feels very strong after all of this. I'm very impressed with my dips and pullups right now (I've come a long way in not that much time). I think I've packed on some muscle after all of this because right now I think gained a little weight this week (maybe a half pound or so). Cardio was great as well.

I think it's funny that I sometimes catch a lot of stares from people when I'm doing my weighted ab work (side bends with a 45 pound plate). But it is even more funny when it is while I'm doing my walks and I walk real fast down the isle, then my grip starts giving up and I have to set the weights down (usually a thump on the floor). They seem amazed that I'm even lifting 180 pounds off the floor and then trying to walk very fast with them up and down the isles of machines (I like to walk by everyone in machine-land since most of them have never touched a free-weight before). Doing those walks always makes me feel like I've got something on everyone in that place. Of course even doing a leg day puts me one above everyone there. Except for this one guy I see every now and then - I think he's a power lifter (my trainer was very impressed and said that was the most weight he'd ever seen deadlifted successfully - I think it was about 500 pounds from the floor - absolutely inspiring

Posted by: DOMS

You're coming along pretty damn well, man!

What ever happened with that cute guy you were talking about? Was he on the market?

Posted by: tallcall

Quote:

Originally Posted by DOMS

You're coming along pretty damn well, man!

What ever happened with that cute guy you were talking about? Was he on the market?

Thanks.

That's still up in the air, but he did say he'd like to go for some coffee or something when he has some free time. If nothing else, at least I have a new friend in the area (that's still nice).

Posted by: Double D

Hi TC. How are things buddy?

Posted by: tallcall

Hey man, I missed you. I heard about the baby, congratulations!

Not too much has been happening here, I lost a few more pounds and am doing a lot more work. I set a few new records in there too.

Posted by: tallcall

Sunday:

Shoulders:

Superset:
Ab Rollout/Crunches

BWx15/BWx15
BWx15/BWx15
BWx15/BWx15

Rotator Cuff Warmup and Stretch

Smith Shoulder Press: RI - 60

Bar+50x12
Bar+60x10
Bar+70x8
Bar+80x6

Superset:
Smith Shrugs/DB Front Raises: RI - 60

Bar+150x20/10x12
Bar+190x20/10x12
Bar+200x12/10x12 PR for Weight

Superset:
Cable Upright Row/Cable Rear Delt Row (each arm separately)
: RI - 60

90x10/50x15
90x10/50x15
100x10/60x12

Side Raises: RI - 45

12x12
12x12
12x12

Cardio: 30 Minutes HIIT

Rowing for 5 minutes (Starting HR - 60, max hr - 160, level 10).

6 minutes on the stair mill HIIT (3 sets of 60/60 at 145 bpm (intervals) and 135 bpm (rest)....kind of abysmal, but I was very tired from the last two days).

Treadmill for 20 minutes HIIT. Starting hr - 99, max hr - 160. 7 sets of 60/60 at 155-160 bpm (intervals) and 137 bpm (rest) followed by 6 minutes of SS cardio. Speed went from 3.5 mph to 6.5 mph and the incline was set to 0.0 the whole time.

There, I'm done! I was so tired from all of yesterday's fun with our live coverage of the new UCF Bright House Stadium. We had 3 live trucks out there and a live remote production truck with a full crew on site at the stadium - my god it was a massive undertaking - everyone was called to work on Saturday, and it was a long day for everyone. Then I just didn't get enough sleep last night, makes for a draining day today.

The cardio could have been longer (I cut 30 minutes out of it because I was just not able to do it today - that means only 3 hours for the week

). On the other hand, the weight lifting session went pretty smooth.

I finally met my first true gym idiot today who kept approaching random people to give them his advice. He didn't come to me, but I still wanted to tell him how much I thought all of his advice was going to get someone seriously hurt (given that they are not on any performance enhancing drugs like he was on). This was all basically improper lifting regarding the rotator cuff and I could foresee many injuries coming to the new people he was "advising." Oh well, you can't shine shit, so no use in trying to improve guys like him (he was probably a really nice person, but he clearly didn't know what he was talking about).

Posted by: tallcall

9/18/07 Weigh In

Weight: 291.5 - up 1 pound from last time

Waist: 37 inches - no change
Stomach: 38 inches – down 1 inch from last time
Chest: 50 inches - no change
Shoulders: 60.5 inches – up 0.5 inches from last time
Neck: 20.0 inches – down 0.5 inches from last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 267.53 - up from last week's 265.87 (+1.66 pounds)
Body Fat Weight: 23.97 pounds - down from last week's 24.63 (-0.66 pounds)

Caliper readings - 4 point test:
Abs – 7.5 mm – no change from last week
Suprailiac - 12 mm – down 1 mm from last week
Thigh – 9.5 mm – no change from last week
Triceps – 7.5 mm – no change from last week

Estimated body fat % is 11.22% (I raised it 3% to account for any errors I may have introduced) down 0.26% from last week.

I am pretty sure that extra pound is added muscle, I was able to increase my maximum bench to 135 (+10 pounds) last Thursday and I'm guessing that may have added some mass. Not a bad week over all!

Posted by: BoneCrusher

How tall are you tallcall?

Posted by: tallcall

Quote:

Originally Posted by BoneCrusher

How tall are you tallcall?

Well, I'm about 6'9" - 6'10" (with shoes)

I also have about a 17" reach - makes it harder to do bench presses (a long way to press the weight).

Posted by: DOMS

Quote:

Originally Posted by tallcall

That, my friend, is a win-win.

Do keep me up to date!

Posted by: BoneCrusher

Quote:

Originally Posted by tallcall

Well, I'm about 6'9" - 6'10" (with shoes)

I also have about a 17" reach - makes it harder to do bench presses (a long way to press the weight).

I was just reading back a few pages in your journal and saw you post that you're 6'10. I was worried about the body stats 'til I saw that.

What calorie range do need to stay within to reach your goals?

(CLICK HERE here to view the original thread with full colors/images)

Tallcall's journal

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