Tallcall's journal [Forum Archive]

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Tallcall's journal

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Posted by: tallcall

Right now I'm cutting with between 3200 and 3600 calories a day to try to lose about another 20 pounds. 3200 on non strength training days (3 days a week, Monday, Wednesday and Friday) and 3600 on strength training days (the other 4 days, Tuesday, Thursday, Saturday and Sunday).

After losing the next 20 pounds or so, I expect that my maintenance calories will be between 3500 and 4000 a day.

Here is my routine:
Monday - Off
Tuesday - Trainer - Legs and 20 minutes cardio Solid State
Wednesday - Off
Thursday - Trainer - Chest/Triceps and 30 minutes cardio solid state
Friday - Abs and 30-60 minutes cardio solid state or HIIT (my choice)
Saturday - Abs/Back/Biceps and 30-60 minutes cardio solid state or HIIT (again, my choice)
Sunday - Abs/Shoulders and 30-60 minutes cardio solid state or HIIT (you guessed it, my choice)

Cardio must equal 3-3.5 hours a week with 40-60 minutes of that being HIIT (usually with a 60 sec interval and 60 second rest rhythm)

Strength training will not exceed 1 hour except in very rare cases (some idiot won't get off the machine I just set up, is a good one)

I have one cheat day a week - usually Tuesday (I deserve it for going through some of those leg workouts, though they are very fun)

Every couple of weeks my trainer and I go all out for power on deadlifts, bench press, squats, leg press, and Dips.

My max bench is 135, squats are 200 pounds (just below parallel) and 240 pounds (to parallel), deadlifts are at 295 pounds, probably will go up soon, leg press is at 540 pounds (6 plates on each side of the sled), and my dips are still lagging at about BW (291.5 pounds)-64 (with decent form).

I hope that helps people understand what I'm going through a little better.

By the way, Joe Lauzon is my favorite up and coming MMA fighter. The 155 pound division will be very interesting with him around. Remember, he knocked out Jens Pulver and came so close to winning TUF5. Now he's training with BJ Penn in Hilo, Hawaii, this kid's great!

Posted by: tallcall

I should clarify, my arms are 17 inches from just below the shoulder to the wrist - full range of motion for the bench press.

Posted by: wala

Wow, strong arms

Nice plan Tallcall.

hows it going buddy.. you should get this going over at EB

Posted by: tallcall

Tuesday:
Legs:

Superset 1:
Lying Leg Curl/Plyometric Squat Jumps: RI - 30

70x15/BWx16
90x15/BWx20
135x10/BWx20

Superset 2:
Smith Back Squat/Stiff Legged Deadlifts: RI - 60

90x10/35'sx10
150x10/35'sx10
170x10/45'sx10
200x6/45'sx10

**Squats were with excellent form and just below parallel - those last 2 inches are freaking hard**

Superset 3:
Hack Squats/Leg Press (with feet pointed into center): RI 45-60

90x10/270x10
135x10/315x10
180x10/360x10

Cardio - 20 minutes SS

8 minutes on a stair mill before the workout (starting hr - 64, max hr - 150, level 7).

12 minutes on the stair mill after the workout (starting hr - 110, max hr - 145, level 5).

Wow, my heart rate stayed at about 170 bpm throughout this whole session. I felt like I was going to puke doing that last set of back squats. I don't know how I made it to the end, although that 3rd superset was a little easier than he led me to think it would be (he was warn out, I wasn't).

Legs feel great, just like jello (wouldn't have it any other way, DOMS and like the pain)! The cardio was nice today too, it really let me relax.

Does anyone else have a hard time not laughing at some of the fools around them, I'm really getting better at picking out the true dumb asses from the new guys who don't have a clue (can't argue, we were all there at some point, but those other dumb asses have no excuses).

Posted by: wala

Thats a good session dude. I can see why you wanted to puke with all those supersets! I was doing something similar to that about 2 months ago, leg day is hard enough without types of supersets and drop sets. good work mate

Posted by: tallcall

Quote:

Originally Posted by wala

Thats a good session dude. I can see why you wanted to puke with all those supersets! I was doing something similar to that about 2 months ago, leg day is hard enough without types of supersets and drop sets. good work mate

Thanks man, it's always nice to hear from you. I've been over at EB a few times, I just think it's easier to keep this journal going in one place (more difficult to manage two journals at the same time).

Yeah, I think my arms are much stronger than they look, there's a lot of force involved in moving that weight up that high, oh well, bench is improving slowly but surely.

Posted by: wala

Thats right. My arms are a fair size in length, especially to some of the guys in my gym who are shorter. Its definately harder to shift heavy weight. I seem to be stuck on 225! I can get 10 reps out but once I start adding, it drops straight down to like 5 or 6 reps and then one or 2 if its a bit more!

I'm not too bothered - its not a race, more of a journey.. and i've constanty made progress no matter how small.

I see what you mean about keeping more that one journal i tried keeping 3 at one point and with me also having many vids to accomany the workouts, its was taking up much time and your is well kept too, i was just flicking through in now.. good lifting all round!

Posted by: tallcall

Quote:

Originally Posted by wala

Thats right. My arms are a fair size in length, especially to some of the guys in my gym who are shorter. Its definately harder to shift heavy weight. I seem to be stuck on 225! I can get 10 reps out but once I start adding, it drops straight down to like 5 or 6 reps and then one or 2 if its a bit more!

I'm not too bothered - its not a race, more of a journey.. and i've constanty made progress no matter how small.

I see what you mean about keeping more that one journal i tried keeping 3 at one point and with me also having many vids to accomany the workouts, its was taking up much time and your is well kept too, i was just flicking through in now.. good lifting all round!

Aww geeze, thanks man

Where are you posting those videos anyways?

Posted by: goob

What were those pylometric jumps like? They sound trying!

Posted by: tallcall

Quote:

Originally Posted by goob

What were those pylometric jumps like? They sound trying!

Basically you squat down as far as you can and from there jump as hard/high as possible. I use a platform to jump onto and off of. Once you jump on the platform, let your legs act like springs and squat back down and jump back off the platform (squat - jump on, then squat - jump off in one fluid movement). or you can do the same thing side to side. I'm almost good enough to jump clear over the platform when doing it side to side (I just place one foot on the platform, then squat - jump and land with the other foot on the platform, then squat - jump back to the original position).

Mine are sort of like this:

Posted by: wala

Quote:

Originally Posted by tallcall

Aww geeze, thanks man

Where are you posting those videos anyways?

In my journal on EB.net. not as many these days (once you've seen one, you've seen em all I guess!) So I usually put in a vid or 2 when I hit a new PR - like last night, I did DB lunges with 112.5lb DBs.. not easy! But the vid is in my journal for anyone thats interested i guess

Those plyo jumps look cool.. good for explosive power, I'll have to try em!

Posted by: tallcall

Well, those pictures are pretty close, I squat lower than he did though. It's supposed to be very spring like. Don't forget to let your legs coil back into a squat on the landing so you can rebound and spring right back to the starting position.

Posted by: tallcall

Quote:

Originally Posted by wala

Those plyo jumps look cool.. good for explosive power, I'll have to try em!

Awesome, I'll have to check your journal out later! And yeah, those jumps are very nice (they wore me out and that was before the heavy lifting).

Posted by: wala

Quote:

Originally Posted by tallcall

Awesome, I'll have to check your journal out later! And yeah, those jumps are very nice (they wore me out and that was before the heavy lifting).

Great. So is that the recommeded time to do the plyos? before your workout?

Posted by: BoneCrusher

Plyo's are killer tallcall. Good to see you include them. With a big guy like you doing heavy impact box jumps I'd be very cautious about the slightest knee or shin pains. Just a thought.

Posted by: soxmuscle

I'm having knee pains right now, they're not fun.

Rest up if you're feeling any sort of ache and pain as TT indicated.

Posted by: goob

Shit! Those box jumps look nuts. Definately trying them.

Posted by: tallcall

Thursday:

Chest/Triceps:

Rotator Cuff Warmup and Stretch

BB Flat Bench: RI - 30

75x12
105x9
Dropset 1 - 125x3, 95x5
Dropset 2 - 125x4, 95x5

Superset:
Cable Reverse Fly/Cable Incline Press: RI - 45

30x15
35x10/35x10
45x10/45x10 PR for weight and reps

DB Decline Fly:

20'sx20
**I could not continue - I get really freaked out on decline benches and always feel like I'm slipping off**

Peck Deck: RI - 45

Dropset 1 - 105x10, 90x8, 75x8
Dropset 2 - 120x8, 105x4, 90x4, 75x7
Dropset 3 - 120x8, 105x3, 90x3, 75x3 I think this is also a PR for weight anfd reps

Cardio - 20 minutes SS

5 minutes rowing (starting hr - 100, max hr - 185, level 10).

15 minutes on a treadmill (starting hr - 114, max hr - 150, functional range - 130-140bpm, speed - 3.0-5.5mph, inc0.-6.0).

Today was kind of fun. I got to go heavy (for me) on the bench presses again. I am in love with those reverse flys but those decline flys really freaked me out. I had to get used to the decline bench press, because I felt the same way, so I'm sure I'll get used to this one too, but it still made me nervous (I kept feeling like I was sliding off the bench).

I banged my head nicely on the Peck Deck machine when I was getting off it, got a little battle scar to prove it

.

My trainer wants me to go light on things for the next week. I was told to cut my cardio time in half and reduce my weight training to a very low level (starting a de-loading period for the next 7 days). I still intend to get some work in, but just go very light and probably get a lot more rest between sets.

Oh well, my weight's been coming down slowly and I've maintained and even increased my strength, so I think I can handle one light week! I still plan on my two HIIT cardio sessions, but I'll limit every cardio session for the next week to 15-20 minutes.

Posted by: tallcall

Saturday:

Abs/Back/Biceps:

Abs:
Reverse Crunch: RI - 45

BWx10
BWx10
BWx10

Cable Crunches: RI - 45

Machine #10x15
#11x15
#11x15

Dips: RI - 60

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

Neutral Grip Pullups: RI - 60

BW-112x8
BW-112x6
BW-112x6

Machine Hyper-Extensions: No Rest

90x12
130x12
200x12

Seated Cable Row: RI - 30

90x12
105x12
120x12

Preacher Curls: RI - 45

15'sx12
25'sx12
25'sx12

Farmers Walk: RI - 45

60'sx100 steps, 85 steps, 86 steps, 76 steps

Cardio - 30 minutes HIIT

5 minutes rowing (starting hr - 100, max hr - 160, level 8).

15 minutes on a treadmill HIIT. 4 sets of 60/60, Intervals @170 bpm, rest @139bpm, interval speed - 6.5mph, rest speed - 3.5mph. Then 3 sets of 20/100 (all out sprints), Intervals @180 bpm, rest @140 bpm, Interval speed - 8.0mph (PR for Speed

), rest speed - 3.5mph. Incline was set to 0.0 the whole time.

10 minutes of SS cardio on the same treadmill (began at 135 bpm, maxed at 156 bpm, speed was anywhere from 3.5-4.0 mph and incline was 10-15).

I skipped yesterday's cardio session so I'm making up for it today and tomorrow. This is my second de-loading day, and I feel great. I did everything with perfect form and don't feel as burned out as I sometimes do. My de-load week ends on Friday this week (Friday-Friday ~7 days).

Posted by: goob

Great work on the HIIT. 60/60 is usually what I do. 60 all out (12-14 mph), and 60 jogging (6-8 mph). Incline at 2-3. You only need 10-12 minutes at it because it's so hard. Means that instead of 30 minutes cardio, you only do 10. Less is more. (in my lazy world anyway....)

Posted by: tallcall

Quote:

Originally Posted by goob

Great work on the HIIT. 60/60 is usually what I do. 60 all out (12-14 mph), and 60 jogging (6-8 mph). Incline at 2-3. You only need 10-12 minutes at it because it's so hard. Means that instead of 30 minutes cardio, you only do 10. Less is more. (in my lazy world anyway....)

I like your way of thinking!

My trainer likes to see me do 15-20 minute sessions 2 or 3 times a week. I feel very light on my feet after doing them.

Posted by: tallcall

Sunday:

Abs/Shoulders:

Abs:
Superset:
Ab Rollout/Planks/Side Bends: No Rest Between Sets

BWx10/BWx:120/25x15
BWx10/BWx:90/25x15
BWx10/BWx:60/25x15

Superset 1:
Smith Hises/Front Raises: No Rest between sets

70x20/10x12
90x20/10x12
100x20/10x12

Superset 2:
Smith Shoulder Press/Side Raises: No Rest Between Sets

50x12/10x12
55x10/10x12
60x10x10x12

Superset 3:
DB Rear Delt Row/Cable Upright Row: RI - 30

10x15/Machine #4x10
10x15/#5x10
10x15/#5x10

Superset 4:
DB Shrugs/Farmers Walk: RI - 45

50'sx20/50'sx140 feet
50'sx20/50'sx140 feet
*I set it up so that I had to deadlift the weight, shrug it 20 times, then walk quickly up and down the length of the gym twice (140 steps total). If/when I did drop the weight, I waited 15 seconds and picked it back up and continued.

Cardio - 15 minutes HIIT

5 minutes rowing (level 8 starting at 95 bpm, maxing at 165 bpm).

10 minutes HIIT on a treadmill. 20/120 all out sprints @8.0-8/.1 mph (175bpm), rests at 3.5-4.0 mph (139bpm) - 4 sets total. The last two minutes were solid state with an incline of 5.0 and a speed of 3.5mph.

I had a lot of fun with those supersets and I got kind of creative at the end with a sort of deadlift/shrug/walk combo (didn't put those weights down until I returned to my starting position - unless I lost my grip, then I waited 15 sec and continued). I got that idea (of continuously holding the weights through as many exercises as possible) from one of Frank Shamrock's videos:

Frank Shamrock on Nutrition and Resistance Training

I decided to skip almost all the rests today and get things done as quickly as possible. I think I was done with the weights in about 30 minutes and cardio only took 15 more. Very good/light session.

Posted by: tallcall

9/25/07 Weigh in
Weight: 289.0 – down 2.5 pounds from last time

Waist: 37 inches - no change
Stomach: 38 inches – no change from last time
Chest: 51 inches – up 1 inch from last week

Shoulders: 60.5 inches – no change from last time
Neck: 20.0 inches – no changefrom last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 265.98 - down from last week's 267.53 (-1.55 pounds)
Body Fat Weight: 23.02 pounds - down from last week's 23.97 (-0.95 pounds)

Caliper readings - 4 point test:
Abs – 7.5 mm – no change from last week
Suprailiac – 11.5 mm – down 0.5 mm from last week

Thigh – 9.5 mm – no change from last week
Triceps – 7 mm – down 0.5 mm from last week

Estimated body fat % is ~15% (I raised it 8% to account for any errors I have introduced – my trainer will not accept much lower than this right now – there is no way I am as low as the computer is saying I am). I just use the caliper to track mm changes and will just add 8% to everything I see.

Posted by: goob

Great job TC. Your trainer: "Honey,...... I shrunk Tallcall".

Posted by: tallcall

Quote:

Originally Posted by goob

Great job TC. Your trainer: "Honey,...... I shrunk Tallcall".

Someone called me "the shrinking man" at work last week. It was a lottle embarrassing, but I guess everyone has noticed.

Posted by: tallcall

Yay, I'm below 290 pounds!

Posted by: fufu

congrats

Posted by: tallcall

Thank you!

Posted by: tallcall

Tuesday:

Legs:

Seated Leg Curls: RI - 30

70x12
90x10
100x10

Superset 1:
Deadlift/Burpees/pushups/crunches: RI - 15

**We only did two or three, but we mixed them all up

(Deadlifts) 135x10/(burpees) BWx8
(Deadlifts) 135x10/(crunches) BWx10
(Deadlifts) 135x10/(burpees) BWx10
(Deadlifts) 135x10/(burpees) BWx10
(Deadlifts) 135x10/(burpees) BWx10

*Took a 2 minute rest before starting the second set of supersets.

Superset 2:
Same as above: RI - 15
(Deadlifts) 135x10/(pushups) BWx10
(Deadlifts) 135x10/(burpees) BWx10
(Deadlifts) 135x10/(pushups) BWx10
(Deadlifts) 135x10/(air squats with over head extension) BW+25x12
(Deadlifts) 145x10/(air squats with over head extension) BW+25x12

Walking Lunges: RI - 30

12'sx10 steps forward and 10 steps back
12'sx10 steps forward and 10 steps back

Superset:

Hip Rotations - outward (knee bar kicking knee in front)/Hip Rotations - Inward (knee bar under leg and kicking behind): RI - 30

37.5x10 (per leg)/Same
50x10 (per leg)/Same
62.5x10 (per leg)/Same

Cardio - 20 minutes SS

8 minutes on a stair mill (starting hr - 70, max hr - 145, level 7).

12 minutes on a treadmill (starting hr - 123, max hr - 150, functional range - 140-145, 0 incline, 3.9mph speed).

Total time - 60 minutes including the cardio time (20 minutes for cardio, 30 minutes for strength training, 10 minutes screwing around

- not bad)!

Wow, now that was some fun! 5 sets of deadlifts/burpees/pushups/crunches/air squats X2! Hows that for adding in some volume

! And remember, this is still a deloading week for me (that was a whole lot of stuff)

My trainer asked me to try to up my calories to 3800-4000 on my leg days and drop them 200 calories on my off days (to be in the 3200 calorie range). He'd also like to see me cancel the paid sessions and go on my own for a little while (he really doesn't want to, but he knows I know how to get everything done safely - besides, he's planning on opening his own place in a little while and I know I'll move over there with him for sure!). Oh well, It'll be sad to stop seeing him (I still have a little while with him yet).

Posted by: tallcall

Thursday:

Chest/Triceps:

Superset 1:
Dips/Bench Dips: RI - 30

BW-112x10/BWx6
BW-112x10/BWx5
BW-112x10/BWx4
**All the dips were with perfect form all the way!
Superset 2:
BB Flat Bench Press/DB Serrates Pull (with pulses): Ri - 30

75x10/30x8 (one pulse)
85x10/40x10 (3 pulses)
95x8/40x8 (1 pulse)
95x5/30x10

Superset 3:
Cable Flys/Pushups/Pulses (Crossovers): RI - 30

(Flys)25x15/(Pulses)30x4/(Pushups)BWx5 Perfect form!
(Flys)45x12/(Pulses)45x6 PR for weight and reps

EZ Bar Skull Crushers: RI - 30

20x15
20x15
20x15 PR for Reps

Reverse Rope Pressdowns (Negatives): RI - 15

Maxhine #4x10 (6 second negatives)
Maxhine #4x10 (6 second negatives)

Cardio: 20 minutes SS

5 minutes rowing (starting hr - 75, max hr - 200, level 8 - Kept it at 43 RPM the whole time!)

15 minutes on a Elliptical Trainer (starting hr - 72, max hr - 152, functional hr range - 140-150, level 5 the entire time).

Again, we upped the volume and lowered the intensity. I'm a little sore in my wrist flexors from all the pushups, dips, and benching, but all is well. We even took some time to get some new records and some things that were worth mention - like how I finally did a set of full pushups with perfect form and how all my dips were in perfect form!

Cardio was fine too, My legs are still sore from last Tuesday's leg workout (holy crap those 10 sets of deadlifts were awesome!).

Posted by: goob

Fucking hell! These superset workouts look evil. I like it.

That's a bit like these non-stop no rest workouts i've been doing. Killer stuff.

Great job TC.

Posted by: tallcall

Yeah, I'm probably going to up the weights starting tomorrow and get off this deload week (everything except for shoulders - they do not need to be heavy and they are feeling great).

Posted by: tallcall

Friday:

Abs/Cardio

Superset:
Ab Rollout/Planks: RI - 30

BWx10/BW+25x:90
BWx15/BW+25x:60
BWx15/BW+25x:60

Side Bends: RI - 20

3x45x20

Cardio - 20 Minutes SS

5 minutes on an Stair Mill (starting hr -78, max hr - 145, level 5-7-9).

15 minutes on a treadmill (starting hr - 78, max hr - 151, functional range - 140-145, Incline - 0.0-15.0, Speed - 3.0-4.0mph).

Abs were real good today - very tight, I really wanted to get back to the more intense ab workouts, they just good!

Cardio sucked

. I was going for a HIIT session, but my legs were still a little sore from Tuesday, and the belt on the treadmill slipped and nearly threw me off (

)! When that happened, I decided to just do a solid state session and try HIIT again tomorrow - legs just felt too weak and the stair mills are def out of the question when my legs feel sore (my cardiovascular system can handle it, my legs just burn out very quickly).

Oh well, I got to talk to one of my trainer friends (a different trainer, not mine), he's always cool to talk to, so it wasn't all bad.

Posted by: tallcall

Saturday:

Abs/Back/Biceps/Cardio:

Superset:
Crunches/Leg Raises: RI - 30

BWx12/BWx10
BWx12/BWx10
BWx12/BWx10

Pulldowns: RI - 45

135x8
150x8
180x6
195x3 PR - Weight

Seated Cable Row: RI - 60

165x8
195x8
210x6

Machine Hyper Extensions: RI - 30

130x12
170x12
250x10

Hammer Strength High Rows: RI - 30

40(per arm)x15 - way too easy, it's been a while since I've done these
90(per arm)x8(+2 forced reps) PR - Weight

80(per arm)x8 - Negatives (6 sec negatives)

Superset:
Cable Curls/Cable Crunches: RI - 60

170x8/200x15
180x6/225x12
190x4/250x10
200x1 PR - Weight

Farmers Walk: RI - 60

100 pound dumbbells @ 60 steps, 43 steps, 20 steps, 40 steps, and 30 steps - 193 steps total - PR for Weight

Cardio - 50 minutes HIIT

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

10 minutes on a stair mill HIIT. Starting hr - 120, max hr - 160, 6 sets of 60/60 @ level 12-13 and hr = 160, rest hr = 139 at level 5.

10 minutes on an arch trainer HIIT. Starting hr - 141, max hr - 170, incline = 5-7, resistance = 15-20, 7 minutes straight @170bpm.

25 minutes on a treadmill. Starting hr - 144, max hr - 170, 1 interval at 6.5mph and 170bpm for 60 seconds, normal hr range - 130-140, incline = 0.0-5.0, speed = 3.0mph-6.5mph, most of the time spent on 4.0mph.

There, I feel better now!

After a week of relative rest, I came back for a few weight personal records! I'm happy I got those curls up to 200 pounds, I've been kind of stuck at 190@4-5 reps for a month or so now.

I love how those high rows have improved so much, I can almost lift both of the stacks (I think they went up to 150 or 200 pounds - I'm half way there).

The pulldowns were also awesome - got 195 pounds with good form for the first time today.

I still have a hard time on the stair mills - my legs burn out so fast on those, my heart can go on and on just fine, but my legs just won't have it (I just have to keep going at it, I'll get it someday!)

I kind of decided to go all out for power today and achieved all my goals - a very good (fun) day

Posted by: tallcall

Sunday:

Shoulders: - Kept it lighter than normal (except for the shoulder presses )

Superset 1:
Smith Shrugs/Front Raises: No Rest

100x20/12x12
130x20/12x12
150x20/12x12

Superset 2:
Smith Shoulder Press/Side Raises: No Rest

50x10/12x12
60x10/12x12
70x7(+3 forced)/12x12

Superset 3:
DB Rear Delt Row/Cable Upright Row: RI - 30

20x15/Machine #4x10
20x15/#6x10
20x15/#7x10 PR for Weight

Superset 4:
DB Shrugs/Farmer Walk: RI - 30

65'sx20 PR for Weight I think

/65'sx106 feet
65'sx20/65'sx115 feet
**Deadlifted, shrugged 20 times, then walked 106-115 steps and dropped the weight. Lather, rinse, repeat.

Cardio - 35 minutes HIIT

5 minutes rowing (starting hr - 85, max hr - 175, level 10).

30 minutes on a treadmill. The first 15 minutes were approx. 6 sets of 60/60@ 6.5mph - 170bpm, 2 sets of 40/60@8.0mph - 171bpm, and 2 sets of 60/60@3.5-4.0mph and an incline of 10-15. The rest of the time was solid state.

I wish I could have done my full hour of cardio like I normally do, but I really have a hard time doing two days of it back to back, so maybe next week when I can do one on Friday and one on Sunday it will all flow better.

The weights went pretty smooth, I did my normal warm-ups and rotator cuff work (it feels like I'm the only one doing that stuff, but I really don't want a shoulder injury). Anyways, I'm keeping the weights light on shoulder day for another week or two at the request of my trainer.

I'm still impressed with yesterday's workout, wow that felt good!

Posted by: tallcall

10/2/07 Weigh in
Weight: 288.5 – down .5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches – down 1 inch from last time

Chest: 51 inches – no change from last week
Shoulders: 60.5 inches – no change from last time
Neck: 20.0 inches – no changefrom last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 265.52 - down from last week's 265.98 (-0.46 pounds)
Body Fat Weight: 22.98 pounds - down from last week's 23.02 (-0.04 pounds)

Caliper readings - 4 point test:
Abs – 7.5 mm – no change from last week
Suprailiac – 11.5 mm – no change from last week
Thigh – 9.5 mm – no change from last week
Triceps – 7 mm – no change from last week

Estimated body fat % is still ~15%. Since last week was a rest week, I kind of expected to just hover in place like that, but I’m happy that I lost a half pound on the scale, and an inch on my stomach without much lean mass loss.

Posted by: katt

Nice workouts TC.. looks like you're making steady progress..

I hear ya on the cardio.. I have a hard time doing that two days in a row also, along with our morning workouts.. it's just brutal!

Posted by: tallcall

Quote:

Originally Posted by katt

Nice workouts TC.. looks like you're making steady progress..

I hear ya on the cardio.. I have a hard time doing that two days in a row also, along with our morning workouts.. it's just brutal!

Yeah, I hope to be back into the swing of things this week!

Posted by: tallcall

Tuesday:

Legs:

Calorie total for today is 3974, bringing it down to 3000 for tomorrow, 3600 for Thursday, 3200 for Friday, 3400 for Saturday and Sunday, then 3000 plus a cheat meal for Monday - sort of a new arrangement of my diet to change things up some - still losing about 1.5-2 pounds a week on average, just trying to tighten down on it a little.

DB Static Lunges: RI - 30

BWx10
20'sx10, BWx1 with a 10 sec hold
25'sx10, BWx1 with a 10 sec hold PR for Weight

Leg Press - Emphasizing Ham-Glute: RI - 45
270x10
360x10
410x8

Leg Press - Emphasizing Adductiors Dropset

Starting at 360 - ending at 180
1st 2 plates off at 12 reps, 2nd 2 plates off at 20 reps, 25 reps total

Wide Stance Deadlift with double overhand grip: RI - 60

135x10
185x10
225x10
255x9 PR for Reps at this weight

Leg Raises - Dropsets: RI - 60

Set 1 -
Double Leg - 190x10
DS to Single Right Leg - 70x6
DS 2 to Single Left Leg - 70x6

Set 2 -
Double Leg - 190x10
DS to Single Right Leg - 70x6
DS 2 to Single Left Leg - 70x6

Set 3 -
Double Leg - 190x10
DS to Single Left Leg - 70x6
DS 2 to Single Right Leg - 70x6

Cardio - 21 minutes SS

Stairs for 6 minutes (starting hr - 84, max hr - 140, level 5-7).

Stairs for 15 minutes (starting hr - 106, max hr - 156, level 3-5).

That felt great. I really got that Deadlift form down, I can't wait to try for 305 pounds - I think I'm going for it next week. Starting to do weighted Lunges now - Awesome.

My trainer and I have decided to do some calorie cycling. I'm going to try to hit 4000-4200 on leg day, 3000 on my off days (except for my cheat day), 3400 on my cardio only day, and 3600 on my Chest/Tri, Back/Bi, and Shoulders days. We hope this will spur a greater caloric deficit.

My legs felt like jello, so the stairs were very challenging after the workout. It's nice to be back to more heavy lifting again (heavy for me at least).

Posted by: DOMS

A very worthy workout, man!

And you've done a helluva job since you joined!

Posted by: tallcall

Quote:

Originally Posted by DOMS

A very worthy workout, man!

And you've done a helluva job since you joined!

It's nice that you guys think so, I wish I could convince myself of that sometimes.

Posted by: goob

Quote:

Originally Posted by DOMS

A very worthy workout, man!

And you've done a helluva job since you joined!

Agreed. Your workolad just seems to get larger and larger..........

Damn good job.

Posted by: tallcall

Today is a calorie restricted day - 3000, I Hate These Days. But it does give me an excuse to be a total ass!

Posted by: tallcall

Thursday:

Shoulders - Learning Day:

Superset A: RI - 30
A1 - Rear Delt Fly | Machine #4x3 sets x10-12 reps

A2 - Front Raise | 15/10/10x5 reps

A3 - Side Raise Hold | 15 second, 20 second hold

Power Press (Looked sort of like Arnolds): RI - 30 | 20/20/25x8-10 reps

Shoulder Press: RI - 30 | 30x 2 sets x8 reps

Superset B: RI - 30
B1 - Smith Upright Rows | Bar + 50/20/30x 12 reps

B2 - DB Shrugs | 55's/80's/80'sx 15 reps (first set had 5 fast reps and 2 negatives - 5 seconds, the second and third sets only had the 2 negatives)

Side Raises: RI - 15 | 12x3 sets x12 reps

Cardio - 27 minutes HIIT

5 minutes rowing (min hr - 71, max hr - 165, level 10, kept it above 41 rpms at all times).

22 minutes on a treadmill HIIT. Min hr - 102, max hr - 175-180, speed - 3-7mph, incline - 0-15. I couldn't hold a high speed for more than 20 seconds, so I decided to play with the incline today to keep my heart rate up there. I ended up with 5 minutes up and 2 minutes down for about 3 sets (~300/120

!) - This is a new PR for me. My average heart rate was between 165 and 175bpm the whole time.

I had some fun today, I got to learn a lot from my trainer, threw in something new for me - Power Presses (I think they are like Arnolds, all the rotation stayed near and above the shoulders).

He was impressed with the way I handled the 80 pound dumbbells with no straps (all those farmers walks I do to build grip strength). I told him I was just going to Deadlift them and do my thing without any straps or a back belt (I usually don't have one for anything under 200 pounds, but either way I just forgot to bring mine today - oops

).

Todays calorie total was 3400. I'm so tired, going to bed soon!

Posted by: katt

Nice job on the PR on cardio!!

Gawd,, 3400 calories.... how I wish I could have that right now.. todays could was barely 1500.... I'M STARVING!!!

Posted by: tallcall

Quote:

Originally Posted by katt

Nice job on the PR on cardio!!

Gawd,, 3400 calories.... how I wish I could have that right now.. todays could was barely 1500.... I'M STARVING!!!

I really felt like I was going to start ripping people's heads off on Wednesday when I was on 3000 calories.

It didn't help that we were also under a lot of pressure at work. They have my friend and I (we work on separate days) putting on a 4 hour long live show from Master Control. This is the first time in our history that my station has attempted this so both of us are a part of a huge experiment (everyone else bitches and complains, but none of them has any right to now - I can't leave the room for 5 minutes to use the bathroom unless it's pre-planned).

Then, after the show, I get to work with another idiot (ranked higher than me) who comes in and complains about absolutely everything. I wonder if his constant complaining is a form of harassment?

Posted by: tallcall

Friday:

Abs/Cardio:

Superset A: RI - 30

A1 - Ab Rollout | 3 sets x12 reps

A2 - Brid-Dogs | 3 sets x10 reps

A3 - Planks | 3 x:60 seconds

A4 - Side Bends | 45x3 sets x15 reps

Cardio - 50 minutes SS

5 minutes on the Arch Trainer (starting hr - 100, max hr - 145, incline - 7-10, resistance - 15-25).

45 minutes on a treadmill (min hr - 113, max hr - 165, functional hr range - 140-160, incline - 0-15, speed - 3.0-6.5mph).

Felt great. I'm trying to be able to do those ab rollouts standing up, but I think that's a while down the road. Definitely wore me out.

Today was a 3200 calorie day. Damn these restrictions!

Posted by: fufu

good job

Posted by: DOMS

Great workout, man! That's a type of workout that many who do weight training will never be smart enough to do.

Which reminds me, I need to do something like that...

Posted by: tallcall

Yeah, it usually kills me because I have to try to do 3-3.5 hours of cardio a week. This week I'm at about 2 hours so far, probably 30 minutes tomorrow HIIT, and maybe an hour Sunday SS. My trainer definitely likes to see me doing these sessions, sometimes we run together, just depends on when his next client is scheduled to come in.

Posted by: tallcall

Saturday:

Chest/Triceps: Power Day

BB Flat Bench: RI - 60 | 105x10, 125x6, 135x4, 145xMiss, 95x10

Good attempt, I felt much more comfortable on the 135's than I did before.

Superset A: RI - 45

A1 - Cable Reverse Fly | 35x10, 45x10, 50x8 PR for Weight

A2 - Cable Fly | 35x10, 45x10, 50x8 PR for Weight

A3 - Cable Incline Press 35x10, 45x10, 50x8 PR for Weight

Dips: RI - 60

3 sets x BW-100 x 8 reps

Superset B: RI - 45

B1 - Triceps Pressdown | Machine #5x10, #5x10, #6x8 PR for Weight

B2 - Reverse Triceps Pressdown | Machine #5x10, #5x10, #6x8 PR for Weight

Cardio - 23 minutes HIIT

5 minutes rowing (starting hr - 75, max hr - 190

, level 10).

11 minutes on a stair mill HIIT. 5 sets of 60/60, min hr - 96, max hr - 160, interval hr - 150-160, rest hr - 135-145, interval level - 10, rest level - 3.

7 minutes on an elliptical trainer HIIT. Min hr - 112, max hr - 155, 3 minutes on level 10, 1 minute on level 5, 1 minute on level 10, 2 minutes on level 1.

There, I'm a little angry that I missed 145 on the bench, but it was my first time doing this without someone there to spot me and when I tried to lift the bar off the pins, I just could not budge it more than about an inch - no need to risk an injury for this. On the extreme plus side, I was very impressed with the way I was able to control that bar on my own, even at 135 pounds - felt easier than last time. I could have done a few more, but I didn't want to risk hitting my failure point and being stuck in a really bad place.

Posted by: Double D

Hey buddy how are ya? Are you still working with a trainer?

Posted by: tallcall

Quote:

Originally Posted by Double D

Hey buddy how are ya? Are you still working with a trainer?

Hey man, I missed you! Yeah, I still use a trainer.

I'm thinking of cutting one day with him. To save some money and try to do some of this on my own for a while (just to prove to myself and others that I can).

He told me that he is thinking of opening his own place around here. I will definitely go with him when that happens!

Posted by: Double D

What gym do you train at now? I think you probably know enough to be on your own. But sometimes its just the accountability to be there a trainer gives you.

Posted by: tallcall

Quote:

Originally Posted by Double D

What gym do you train at now? I think you probably know enough to be on your own. But sometimes its just the accountability to be there a trainer gives you.

I go to a LA Fitness. I'm just thinking about canceling one day basically because I can't afford it. I think he has been invaluable so far and would like to continue for another couple months with him full time. I am very confident that I can get it all done on my own.

The only areas that make me nervous (doing them without someone to spot me) is Deads/Squats and Bench - The areas where I could injure myself quickly if I make a mistake.

I just listen to my body and go with whatever it allows me to do for that day (some days are better than others). This week has been all about power, and I definitely feel like I've gained muscle (I cut calories, upped the intensity, and gained a pound on the scale!).

Posted by: tallcall

Sunday:

Back/Biceps: Power Day

Pulldowns: RI - 60 | 150x8, 180x8, 195x6 PR for reps at this weight

MTS Highrow (New Machine - Different): RI - 45 | 70'sx10, 80'sx10, 90'sx10, 100'sx5 PR for Weight

DB Straight Legged Deadlift: RI - 60 | 45'sx10, 45'sx10, 50'sx10 PR for Weight

Preacher Curls: RI - 45 | 20'sx8, 30'sx8 (because I couldn't FIND 25 pound dumbbells anywhere!), 35'sx6 PR for Weight

Farmer's Walk: RI - 60 | 110 pound dumbbells x 20, 20, 20, 10, 10, 10 = 90 steps total PR for Weight

Torso Rotations: RI - 15 | 130x10, 150x10, 200x8

Superset A: RI - 45

A1 - Supermans - Ab work | 3 sets x BW x 10 reps

A2 - Cat-Camels | 3 sets x BW x 10 reps

Cardio - 31 minutes SS

5 minutes rowing (starting hr - 90, max hr - 165, level 10).

26 minutes on a treadmill (starting hr - about 130, max hr - 168, functional hr - 140-160, incline - 0-15, speed - 3.0-3.5).

God I'm tired, that's why I didn't get my hour of cardio today and I know I went incredibly slow through the rest of it. But hey, I got my personal records now didn't I.

This was interesting, the place didn't have many people in today, but there were a whole lot of idiots there! This group of kids hogged the only good cable machine (both sides) and did nothing mut pressdowns and chatted for about 15 minutes while I was doing my SLDL's. I began and finished while they were just standing there talking - I had hoped that they would finish by the time I finished so I could get on it for my previously planned triple-set - curls/crunches/woodchoppers (sp?), but that would've been too nice, so I went to my plan B and finished everything (with that special twist).

God I feel like I'm in a sea of morons when I'm there sometimes - where do all those dumbbells go anyways - they all just disappear from the racks. I enjoy finding about 20 or them piled up in the corner of the classroom on the wood floors - what if someone dropped them in there on that nice wooden floor, wouldn't that be fun? Shockingly the 100 pounders and above were still there because they are all positioned on the TOP RACK!

But it was still a very good day!

Posted by: katt

Dang nice job with all the pr's!!

I know, isn't it funny how all the db's are "missing" or "being used" by people that just want to "chat"... gawd, it's really annoying when you're there to do your workout and you can't, or have to - regroup...

Posted by: tallcall

Quote:

Originally Posted by katt

Dang nice job with all the pr's!!

I know, isn't it funny how all the db's are "missing" or "being used" by people that just want to "chat"... gawd, it's really annoying when you're there to do your workout and you can't, or have to - regroup...

Thanks!

I just really hated those kids standing in that cable machine wasting time (my time too!). Knowing that I tower over them, I probably could've just scared them all away.

Posted by: tallcall

10/8/07 Weigh in
Weight: 287 – down 1.5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches – no change
Chest: 51 inches – no change from last week
Shoulders: 61 inches – up 0.5 inches from last time
Neck: 19 inches – down 1 inch from last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 265.25 - down from last week's 265.52 (-0.27 pounds)
Body Fat Weight: 21.75 - down from last week's 22.98 (-1.23 pounds)

Caliper readings - 4 point test:
Abs – 7.5 mm – no change from last week
Suprailiac – 11 mm – down 0.5 mm from last week
Thigh – 9.5 mm – no change from last week
Triceps – 6 mm – down 1 mm from last week

Estimated body fat % is still ~15%. I kind of expect to just hover in place like that for a while, but I’m happy that I lost a pound and a half on the scale, am making big strength increases, and progressing through the weights.

Posted by: goob

Great job TC. It musyt be great to look in the mirror and notice a gradual but definite change.

Posted by: tallcall

Quote:

Originally Posted by goob

Great job TC. It musyt be great to look in the mirror and notice a gradual but definite change.

It's nice that I can feel the abs under a thin layer of fat and actually have a bit of a chest now!

Posted by: tallcall

Tuesday:

Legs:

Wide Stance Deadlifts With a Double Overhand Grip: RI - 120 | 135x12, 205x12, 255x4 (stop, reset, back up again), 285x4, 300xMiss (would have been a PR but I just couldn't get my hips in place to carry the load, maybe next time).

Superset A: RI - 45

A1 - Lying Leg Curls | 90x15, 100x12, 110x12, 120x10

A2 - Hip Abductors | 100x20, 110x15, 120x15, 130x12

Leg Press - Wide Stance: RI - 60 | 360x10, 450x8, 540x8 PR tie for my previous weight record

Leg Extensions (6 Second Negatives): RI - 45 | 110x10, 150x10, 170x10

Cardio - 20 minutes SS

Stairs for 8 minutes (starting hr - 75, max hr - 140, level - 5).

Treadmill for 12 minutes (starting hr - 100, max hr - 147, incline - 5-7, speed - 3.5).

That was a whole lot of deadlifting today. I really thought I might be able to beat my old record of 295 today, but as soon as I tried to get it up, I just couldn't get it to budge. I know the problem is that I just didn't get my hips down - I grabbed the bar, slid my feet under into position, then propped my butt up and tried pulling from there. I really thought I was pulling like I had for all the other sets because they were all done correctly, but I know I have to get into a sort of squat as I'm pulling back, not just pull back. I think of it as down and back pushing through your heels and let the weight sort of ride up along your legs and thrust your hips forward right as the bar is just about on your knees, so everything gets into position.

Oh well, next time. Everything was great though. My cheap little heart rate monitor needs a new battery in the watch receiver unit, I'll see about getting that fixed.

Posted by: goob

Fuck, i just don't know how you can do cardio after deads, my back is always in bits after them, and I just can't face cardio.

Good job.

Posted by: tallcall

Quote:

Originally Posted by goob

Fuck, i just don't know how you can do cardio after deads, my back is always in bits after them, and I just can't face cardio.

Good job.

I just figured that if I didn't do it then, I might not be able to do it for a few days (DOMS and all).

Posted by: tallcall

Saturday and Sunday - 3400 calories

Monday - 3000 + a cheat meal - ~3600 or so - the cheat meal makes Monday possible

Tuesday - 4200 calories

Today - 3000 calories

Thursday - ~3600 calories

Friday - ~3200 calories

Lather, Rinse, Repeat for now

It's so weird that I feel like I'm starving when I have only 3000 calories a day.

Time for a nap, going to see some friends tonight.

Posted by: DOMS

Quote:

Originally Posted by tallcall

I just figured that if I didn't do it then, I might not be able to do it for a few days (DOMS and all).

What the fuck? Are you saying that I'm holding you back?

Try some hoodia gordonii on your low cal days. It's an all natural appetite suppressant. Just make sure it comes from Africa. Otherwise, it's likely a crap product.

Posted by: tallcall

Quote:

Originally Posted by DOMS

What the fuck? Are you saying that I'm holding you back?

Try some hoodia gordonii on your low cal days. It's an all natural appetite suppressant. Just make sure it comes from Africa. Otherwise, it's likely a crap product.

Yes DOMS, I used to think you were the wind beneath my wings, now I know that you're the broken emergency brake stuck in the on position! A little dry humor for you.

Also, most of the stuff that comes from Africa is crap anyways.

Posted by: goob

Quote:

Originally Posted by DOMS

What the fuck? Are you saying that I'm holding you back?

Try some hoodia gordonii on your low cal days. It's an all natural appetite suppressant. Just make sure it comes from Africa. Otherwise, it's likely a crap product.

Yohimbe is quit good too, although perhaps dangerous. Very mild narcotic like effect.

Posted by: vortrit

Quote:

Originally Posted by tallcall

Saturday and Sunday - 3400 calories

It's so weird that I feel like I'm starving when I have only 3000 calories a day.

I know what you mean. I need about 4000 calories just for maintenance.

Posted by: tallcall

Quote:

Originally Posted by vortrit

I know what you mean. I need about 4000 calories just for maintenance.

It's our curse! Damn us for being so big!

Posted by: tallcall

Quote:

Originally Posted by goob

Yohimbe is quit good too, although perhaps dangerous. Very mild narcotic like effect.

Drugs are good for you?!?

Posted by: tallcall

Thursday:

Shoulders:

Side Raises (Marathon) - RI - 60

Set 1 - 8x10, 12x10, 15x10, 12x10, 8x10
Set 2 - 10x10, 15x10, 20x10, 15x10, 10x10, 10x15 second hold
Set 3 - 10x10, 15x10, 20x8, 15x10, 10x15 second hold

Superset A - RI - 60

A1 - Smith Behind the Neck Shoulder Press (down to ears, no farther) | 50x10, 70x8, 70x8

A2 - Front Raises with 3 second negatives (trainer kept moving the targeted end point up, down, left, and right to add to the punishment) | 25 pound platex10, 25x8, 25x8

Rows with a straight back (not bent over rows, there was more rear delt involvement - RI - 45 | 25x10, 45x8, 30x10, 30x10

Cable Upright Rows - RI - 45 | Machine #5x10, #7x10, #10x10 PR for weight

DB Shrugs - RI - 60 | 60'sx20, 70'sx15, 70'sx15, 80'sx15

Cardio - 30 minutes HIIT

5 minutes rowing (starting hr - 77, max hr - 175, level 10).

25 minutes on a treadmill HIIT. Set 1 - Incline = 12, Speed = 3.5 - 60/60. Set 2, Incline = 15, Speed = 3.5 - 60/60. Set 3, Incline = 15, Speed = 3.0 - 120/60. Set 4, Incline = 5, Speed = 6.0 - 60/60. Set 5, Incline = 0, Speed = 7.0 - 60/60. Min hr - 85, max hr - 175.

Very good day. Some of the other trainers and I were talking about the amount of work I just did, and they thought I was a little crazy, until I said that I like it when I have a hard time walking or raising my arms for the next day or so after a workout (guess it's a little masochistic). One of the trainers was wearing one earring on his right ear (kind of nice to me too - they all are, but I think he's a little more sincere - might just be me though).

I didn't think I was going to get that HIIT session today, but I pulled something out of nothing and made myself do it (so tired after that marathon).

Today's calorie total - 3600

Posted by: tallcall

Friday:

Abs/Cardio:

Reverse Crunch - RI - 30 | BW x 3 sets x 10 reps

Torso Rotations (Kneeling with a Medicine Ball) - RI - 30 | 8 pound ball x 3 sets x 10 reps

Crunch (raising arms out in front to just above shoulders) - RI - 30 BW x 3 sets x 15 reps

Cardio - 30 minutes SS

5 minutes on an arch trainer (min hr - 75, max hr - 144, incline - 3-7, resistance - 20-25).

25 minutes on a treadmill (min hr - 106, max hr - 172, incline - 6, 10, 15, speed - 2.5-4.5, spend 120 sec at level 15 at a speed of 2.5-3.5 !).

My heart rate monitor has been acting up lately, I don't think it's the battery anymore, I may just have to have it replaced, if I do that, I'll place the order on Monday (I've had this one for almost 8 months!).

Other than that everything was cool. I ran into my trainer there, he was re-earning Power-Clean & Jerks, it was interesting to see him doing those. He just hasn't done them in a while so he was a bit rusty, he had one of the other trainers there who is apparently training in MMA to help him get those done. They didn't mind if I observed, so I did. Afterwards, we got off talking about some of the latest UCF news - I'm going to miss Randy Couture!

Today's calorie total - 3200 (somehow I'm making this work with so many temptations from the upcoming holidays - I think I deserve a gold star!).

Posted by: tallcall

Saturday:

Chest/Triceps:

These next two weeks, I think I'm going to go for reps, then transition back to power.

Ab Superset: RI - 30

1 - Ab Rollout | BW x 3 sets x 10 reps (record for distance - 4 feet)

2 - Side Bends | 45 x 3 sets x 15 reps

Superset A: RI - 120

A1 - BB Flat Bench | 75x12, 95x10, 105x10

A2 - Serrates Pulls | 25x10, 30x8 (with 3 pulses), 30x8 (with 5 pulses)

A3 - CG Bench | 55x10 (way too light), 65x10, 75x10

Superset B: RI - 60

B1 - Flat DB Fly | 20'sx10, 20'sx10, 30'sx10

B2 - Flat DB Press | 20'sx10, 20'sx10, 30'sx10

B3 - DB Skullcrushers (both arms at the same time) | 20'sx8, 20'sx8, 20'sx8

Cardio - 32 minutes Solid State

5 minutes on a rowing machine (min hr - 95, max hr - 97, level - 8).

21 minutes on an elliptical trainer (min hr - 75, max hr - 165, levels 1-14, functional hr - 140-150).

6 minutes on a treadmill (min hr - 108, max hr - 140, incline - 0, speed - 3.0).

Those were two big supersets. It felt awesome doing flat and cg bench as part of the same unit! All I was missing was some dips (next time).

I was also impressed with my distance on the ab wheel, 4 feet is a lot longer than where I was when I started on this thing.

Sorry, only one record for today.

Calorie total - 3400 for today

Posted by: goob

That's a lot of work........!!!!

What's a serrates pull?

Posted by: tallcall

Quote:

Originally Posted by goob

That's a lot of work........!!!!

What's a serrates pull?

Yeah, it was a lot of work!

Basically Lat Pulls done while lying across the bench (bench is supporting your shoulders). Using a dumbbell and holding it just above your stomach, move it up along your body (just an inch or so away from your body) past your head and drop down and stretch as far as you can, then come back. Pulses are done by repeating the drop and stretch for a desired number of times (I do mine once or twice on each rep).

Posted by: tallcall

Sunday:

Back/Biceps:

Superset A: RI - 90

A1 - WG Pullups | 3xBW-112x8 (last set had 7 second negatives)

A2 - Cable Rows | 3x135x12 - PR for Reps

Superset B: RI - 60

B1 - Bent over Rows | 40x10, 45x10, 45x10

B2 - Hammer Curls (done simultaneously) | 20'sx10, 20'sx12, 20'sx12 PR for Reps

Superset C - RI - 60

C1 - Cable Curls | 110x12, 110x12, 110x12

C2 - Hyper-extensions | 3x25x12

Farmer's Walk: RI - 45-60 75'sx318 steps (72 more than last time at this weight) PR for distance

Cardio - 25 minutes SS

Row for 5 minutes (min hr - 90, max hr - 150, level 10).

Stairs for 20 minutes (min hr - 108, max hr - 145, functional hr range - 135-145, level 5).

I decided against the second HIIT session this week because I incorporated some intervals into every other cardio workout anyways, and my legs were still a little sore from the last HIIT session.

Look at all those Supersets! They were fun.

I met someone as I was leaving. I saw him leg pressing about 720 pounds with good form! I just wanted to let him know that I thought what he was doing was amazing. It turns out that he is training for MMA and he opted to keep pushing his strength training. I asked what his deadlifts were like and he said about 600 pounds at a bodyweight of 198 pounds (about 3 times his bodyweight)! He does do occasional Power Cleans, but not usually. We talked for a while about some of the different ideas on whether or not to skip strength training to just focus on grappling or go the other way. I really enjoyed meeting him (guys like that are just cool to talk to anyway).

I have met some really interesting people there lately, one powerlifter, one female bodybuilder, and at least 2 (not counting this new guy) guys training MMA (one was helping my trainer with his Power Cleans). This just might counterbalance the amount of dumb people I see there everyday (maybe...).

I saw someone training a friend and he put too much weight on the bar, the guy training him had him do limited ROM presses (the guy can barely hold the weight, so instead of removing some, lets just limit his movement - brilliant idea that'll probably take the guy nowhere).

Oh well, today was a good day!

Posted by: tallcall

10/15/07 Weigh in
Weight: 285.5 – down 1.5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches – no change
Chest: 51 inches – no change from last week
Shoulders: 61.5 inches – up 0.5 inches from last time
Neck: 19 inches – no change
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 264.24 - down from last week's 265.25 (-1.01 pounds)
Body Fat Weight: 21.26 - down from last week's 21.75 (-0.49 pounds)

Caliper readings - 4 point test:
Abs – 7 mm – down 0.5 mm from last week
Suprailiac – 11 mm – no change from last week
Thigh – 9.5 mm – no change from last week
Triceps – 6 mm – no change from last week

Estimated body fat % is still ~15%. Once again, I’m happy that I lost a pound and a half on the scale. The body fat is slowly coming off and I’m still making nice strength increases, and progressing through the weights. So in the end all is good.

Posted by: goob

Awesome stuff TC. You just keep on succeeding, if only everybody had the level of dedication you have.

Posted by: tallcall

Quote:

Originally Posted by goob

Awesome stuff TC. You just keep on succeeding, if only everybody had the level of dedication you have.

Aww, thanks man, I'm doing my best!

Posted by: tallcall

Cheat Day

Total calories - 3000 + whatever I wanted (I've been good all week and deserve something good today)

Posted by: tallcall

Tuesday:

Legs:

Lying Leg Curl: RI - 30 | 90x15, 130x12, 150x8, 170x3 PR for Weight

Straight Legged Deadlift (With Barbell On Raised Platform): RI - 45 | 95x10, 115x12, 135x8 + 8 with a 3 second eccentric/concentric, 155x8, 155x6 + 2 with a 3 second eccentric/concentric PR for Weight

Lunges (Done in Place): RI - 20 | 25'sx10 x 2 sets, 25'sx8 each rep done with a 3 second eccentric/concentric

Leg Press (Abductor Emphasis): RI - 45 | 270x10, 360x10, 450x10

Superset: RI - 30
Hip Abductions | 120x20, 130x15, 140x15, 150x12

Hip Adductions | 120x20, 130x15, 140x15, 150x12

Cardio - 22 minutes SS

8 minutes on a stair mill - before the leg workout - (min hr - 81, max hr - 145, level 5-7).

14 minutes on a treadmill - after the workout - (min hr - 132, max hr - 155, functional hr range - 135-150, incline - 0-7, speed - 3.0-3.5 mph)

Calories for today - 4200

Man that was awesome! I always feel so good after a leg workout, it feels good to not be able to walk correctly for at least a day. I'm impressed to see those Deadlift numbers going up all across the board (these SLDL's felt awesome today). Also, the leg curl machine only goes up to 205, so I'm awfully close to maxing out on that machine

Posted by: tallcall

Today's calorie total (projected into the future) - 3000

Posted by: vortrit

Looking good. Nice workouts and congrats on the PR for leg curls. I love lying leg curls. I haven't done them in awhile.

Posted by: tallcall

Thursday:

Core Workout: Learning Day

Torso Rotations with Medicine Ball (Both Sides): RI - 30 | 4 pound ballx12 reps, 8 pound ballx12, 8 pound ballx15

Crunch with leg raises and 2 pound medicine ball (doing a kind of catch and release with my hands and legs): RI - 30 | BWx8, BW+2x8, BW+2x6

Hanging Knee Raises: RI - 30 | BWx8, BWx5, BWx3 - Really just learning this and trying to get the form down.

Dive Bombers: RI - 60 | BWx5 - This is also very new and I just couldn't do it right so I attempted about a dozen times before I got it to work correctly. Maybe it'll be easier next time.

Cardio - 24 minutes HIIT

10 minutes on an elliptical trainer HIIT. Min hr - 80, max hr - 165, level - 1 and 10, 2 minutes @ level 10 and 160-165 bpm.

14 minutes on a treadmill HIIT. Min hr - 105, max hr - 171, incline 4.0, speed - 3.5-6.5. 5 sets of 60/60 at a speed of 6.5mph and hr - 165-171.

I'm kind of angry that I couldn't get a stair mill for the last half, because two of the six are still out of service (they've been that way for a week now, I'm going to file some kind of complaint about that stuff not being fixed and probably tack on something about not having a dip belt or weighted vest for us to use on occasion).

On top of all that, the treadmill had belt problems and I kept feeling the belt stopping under me (it nearly threw me off a few times).

The main workout was a nice change of pace, my trainer was happy to see that I wanted to spend some time on my core. When we tried the hanging knee raises, I was already half way threw the workout, so I was a bit worn out.

I never expected that to be so hard. I really have some work to do on those!

Posted by: tallcall

Quote:

Originally Posted by vortrit

Looking good. Nice workouts and congrats on the PR for leg curls. I love lying leg curls. I haven't done them in awhile.

Yeah, I absolutely love my leg days. Those curls felt great too!

Posted by: tallcall

Today's calorie total - 3400 (+/- 100)

Posted by: vortrit

Quote:

Originally Posted by tallcall

Cheat Day

Total calories - 3000 + whatever I wanted (I've been good all week and deserve something good today)

Yeah, I'm having one of those. I usually just have one cheat meal a week, but today I'm going to have a whole cheat day. It's been way too long. I'll probably pack down about 7000 calories today. I'm bulking anyway.

Posted by: goob

Ohhhh... 24 minutes of HIIT...

Posted by: tallcall

Friday:

Cardio

45 minutes HIIT

20 minutes HIIT on an elliptical trainer. Min hr - 70, max hr - 171. 5 sets of 120/90 @ level 12, 15, and 20 (max resistance - I was really just pushing 45 rpm on this one), hr - 160-165bpm and 70-75 rpm (except the level 20 interval - 45 rpm).

25 minutes on a treadmill HIIT. Min hr - 110, max hr - 172. 1 set of 6.5 mph @ 60/60, incline = 0. 1 set of 8.2 mph @ 20/90, incline = 0. 1 last set of 3.5 mph @ an incline of 15.0 for 30/60. Followed up with solid state cardio for 10 minutes or so. For the solid state segment, incline - 0.0-4.0-6.0-15.0, and speed - 2.5-3.0-3.5-4.0mph, these were mixed and matched randomly (I just won't do an incline of 15 and speed greater than 3.8 mph - too much for even me).

Everything felt great today. I skipped abs today because of all the work we did yesterday, I might get some in on Sunday (after I fully recover).

On the elliptical, when I hit level 20, I was really pushing it (I had to really put my arms into it as well to move the pedals, it felt like a glute-ham workout more than anything else

).

I talked to the trainers about canceling one of the contracts, we decided to kill the shorter and more expensive one in November (this gives me a 1.5 month buyout instead of the 2 month buyout I would have to do if I canceled it now). I also complained to the management about them not having Dip belts or at least a vest available, I'll just have to buy them when I get to that level. Also, I got to yell at them for not having the stair machines fixed sooner (it's been about 2 damn weeks and 2 of the 6 machines are still out of service)!

Todays calorie total -

3200+ a big cheat (I didn't plan on it, but what the hell, it doesn't happen often anyways).

Posted by: tallcall

Quote:

Originally Posted by goob

Ohhhh... 24 minutes of HIIT...

I know! In reality, the first 8 minutes were just warming up. I normally end up with about 15 minutes of actual intervals (much more than that and my legs will start to cry).

Posted by: tallcall

Quote:

Originally Posted by vortrit

Yeah, I'm burning so many calories with my workouts and trying to get by with only 3000 calories on some days, I know that this slip up will not hurt me in any way (heck, the added energy made things just that much easier to handle).

Posted by: vortrit

Quote:

Originally Posted by tallcall

Yeah, I hear you. I usually lose a couple of pounds at the end of every week and have to try to gain it back over the weekend. Right now I'm staying a bit more consistent.

Posted by: tallcall

Saturday:

Chest/Tri/Shoulders (kind of):

Dips: RI - 60 | BW-100 x 10, 2 x BW-88 x 8 PR (sort of) for Weight - Kept good form

Superset A: RI - 60

A1: BB Flat Bench | 95 x 10, 105 x 8, 115 x 7

A2: BB CG Bench | 75 x 10, 85 x 8, 95 x 8 PR for Weight

DB Shrugs: RI - 45 | 80's x 20, 2 x 85's x 15 PR for Weight

Rope Pressdowns: RI - 30 | Machine #5x12, #8x10, #10x8 (6 sec negatives) PR for Weight, #8x8 (7 sec negatives)

Cardio - 40 minutes HIIT

5 minutes rowing (min hr - 70, mac hr - 170, level - 10).

15 minutes HIIT on a treadmill (a little pain along the side of my knee made it difficult to run on the stairs - It's that pain that comes from running, like some kind of friction or something). 3 sets of 180/90 @ an incline of 15.0 and a speed of 3.2mph. Min hr - 90, max hr - 165, incline - 4.0 and 15.0, speed - 3.0-3.5mph.

20 minutes SS on a stair mill (min hr - 105, max hr - 152, level 6).

I really wanted to do more of a shoulder workout as well, but I think I burned myself out too much on those dips - still felt pretty impressive to me though. Because of the dips, my bench was a little lack-luster and I decided to not even try any shoulder presses (shoulders started getting really tight - my body's way of telling me I might be pushing it a little today - so I backed off).

Damn, I got another HIIT session this week (that makes 3 so far), and maybe one more tomorrow (If I do it I'm going to keep it extremely short - I'm a little worried about burning myself out because 3 sessions is a lot for me, but I've never done 4).

Oh well, everything was pretty good today!

Today's calories - 3500

Posted by: goob

Looking at your workouts, I think they must be some of the most taxing on IM. Always weights followed by HIIT or long cardio, most people just do weights, or cardio on seperate days.

Posted by: tallcall

Quote:

Originally Posted by goob

Looking at your workouts, I think they must be some of the most taxing on IM. Always weights followed by HIIT or long cardio, most people just do weights, or cardio on seperate days.

I just do it this way to save some time. Oh, and because it's "fun!"

Posted by: vortrit

Nice job on the PR's. Impressive numbers all around.

Posted by: tallcall

Sunday:

Back/Biceps: I AM THE PPOWWERRR!

Superset A: RI - 60
A1: WG Pullups Alternating with NG Pullups | (WG) BW-112x10, (NG) BW-100x8, (WG) BW-100x5 (+2, +1 with a 10 second hold) PR for Weight

A2: Seated Cable Row | 165x10, 195x8, 225x5 PR for Weight

Machine Hyper-extensions: RI - 30 | 130x12, 210x10, 305 (stack)x8 PR for Weight

MTS High Row: RI - 45 | 60'sx10, 70'sx10, 90'sx8, 100'sx6 PR for Weight

Cable Curls: RI - 45 | 150x6, 150x6, 160x4 (+2)

Farmers Walk: RI - 60 | 85'sx230 feet - beat my old record by 76 feet PR for Distance

Cardio - 31 minutes HIIT

5 minutes rowing SS/HIIT warm-up (min hr - 75, max hr - 165, level 10).

15 minutes on an Elliptical trainer HIIT. Min hr - 128, max hr - 175, level 4 and 12. 3 sets of 120/90 @170-175 and level 12.

11 minutes on a stair mill SS (min hr - 115, max hr - 152, level 5).

Everything was awesome! I really exhausted my biceps in the beginning, so when I got to the curls, I could barely get the 150 pounds off the floor for 6 reps (my record is 200 pounds for 1 rep). I'm just a little sore right now (

).

I can't believe I got FOUR (4) HIIT sessions in this week! I guess my body was ready to make up for some lost time over the last two weeks. Man, I'm so tired!

Today's calorie total - 3400

Posted by: tallcall

Quote:

Originally Posted by vortrit

Nice job on the PR's. Impressive numbers all around.

Thanks man!

I don't know if I mentioned this, but I based my diet off of your cutting diet. Well, sort of anyways. I added my own twist, but it is working very well. So thank you!

Posted by: tallcall

10/22/07 Weigh in
Weight: 286.0 – up 0.5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches – no change

Chest: 51 inches – no change from last week
Shoulders: 61.5 inches – no change from last time

Neck: 19 inches – no change

Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 266.56 - up from last week's 264.24 (+1.32 pounds)
Body Fat Weight: 19.44 - down from last week's 21.26 (-1.82 pounds)

Caliper readings - 4 point test:
Abs – 7 mm – no change from last week
Suprailiac – 9.5 mm – down 1.5 mm from last week
Thigh – 9.5 mm – no change from last week
Triceps – 5 mm – down 1 mm from last week

Estimated body fat % is ~14.5%.
I think that half pound gain is due to the power leg day and the power back/biceps day I just went through. I feel very strong right now, so everything’s all good. The caliper measurements still show some fat loss, so there must have been a gain in lean body mass.

Posted by: tallcall

Todays calories - 3000 + a cheat meal

Posted by: wala

I'm liking these workouts tallcall!

Farmers walks? 40 min HIIT sessions?!

Your a machine dude! keep this up

Posted by: tallcall

Quote:

Originally Posted by wala

I'm liking these workouts tallcall!

Farmers walks? 40 min HIIT sessions?!

Your a machine dude! keep this up

Thank you!

"Domo arigato Mr. Roboto...."

Posted by: tallcall

Yesterday's calorie total - 3200

Today will be about 4200

Posted by: AKIRA

Ok, thank god for reading huh? I was going to immediately going to ask you what the hell you were thinking doing 40+ min of HIIT, but now I see theyre separated sessions.

I pay close attention to HR during HIIT sessions as they are the indicators if HIIT is being used correctly.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Ok, thank god for reading huh? I was going to immediately going to ask you what the hell you were thinking doing 40+ min of HIIT, but now I see theyre separated sessions.

I pay close attention to HR during HIIT sessions as they are the indicators if HIIT is being used correctly.

Yeah I generally only do 10-15 minutes of minute long intervals.I do them right after my regular workout and sometimes add on a solid state session after the HIIT session - maybe 10 minutes or so (a lot of work)!

Posted by: goob

10-15 minutes of pure torture is more than enough.......

I might have to get back into the old HIIT, instead of trying to tag a sprint section on the end of my runs...

Posted by: vortrit

Yeah, I'll agree with goob on that!

Posted by: tallcall

Wednesday:

Legs:

Leg Extensions: RI - 90 | 130x12, 170x10, 230x10, 250x8, 250x6 PR for Weight

Smith Front Squats: RI - 60 | 3 sets x Bar +50 (Plus added resistance from trainer - very cool) x 10

**This was my first time doing these for working sets (last time went pretty bad, I got the hang of them - sort of)

Leg Press: RI - 90 | 360x10, 450x8, 450x10

Lunges (Static Left/Right): RI - 60 | BWx5 (5 sec eccentric and 5 sec concentric) per leg, BWx5 (with 5 second holds at the bottom) per leg

Single Leg Seated Leg Curls: RI - 60 | 50x15, 60x12 (+3 with 5 sec holds and 5 sec negatives), 65x9 (+2 with 5 sec negatives) PR for Weight

Cardio - 21 Minutes SS

5 minutes on a treadmill - warming up for workout - (min hr - 60, max hr - 142, incline - 9, speed - 3.5)

16 minutes on a stair mill - after workout - (min hr - 105, max hr - 145, level 3 for 3 minutes, 5 for 3 minutes, 6 for 8 minutes, 3 for 2 minutes)

Today's calorie total - 4200

I am burned out right now!

I ran into someone at the store today (apparently I have some kind of fan base at the gym I go to - everyone sees my progress and when they run into me they want advice or to just chat a whole lot - I love the attention

) I ended up talking to some guy and his girlfriend for about 20 minutes. He just kept on asking how everything was going with the training (by this time I had told him I was with a trainer). It just went on and on (even the guy at the counter got in on some of it). We ended on a little discussion on diet and the huge mistakes some women are making (the trainers - the questionable ones - usually recommend their clients drink a muscle milk shake 3 times a day with milk), we kept joking about how people don't like to take the protein supplements because they taste bad, but they'll dump 3000+ calories into their bodies in the form of 3 shakes - absolutely hysterical, I loved that one (I've seen it happen a lot myself and when I see those magic weight loss commercials I always want to break something

).

Oh well, enough of my ranting.

I'm going to try a traditional three day split this week because I currently have some plans for Saturday night (going out with my friend and his partner

). Should be fun. I have no idea how much energy I'll have Sunday afternoon so I'm going to push to get everything done by Friday, if there is something left on Sunday I think I'll just do some abs and cardio.

Posted by: PreMier

how do you only eat that much an not lose weight? man i would need to eat like 10k kcals to weigh 280

Posted by: tallcall

Quote:

Originally Posted by PreMier

how do you only eat that much an not lose weight? man i would need to eat like 10k kcals to weigh 280

Oh, I am sliding down on the scale, almost 2 pounds most weeks. My main goal is to cut another 15-20 pounds (to be sure I'm in a healthy weight range), then to begin a clean bulk.

I used to eat about 3900-4000 four days a week and still lose that weight. At my height, projected weight, and current level of activity, I have to eat about 5200 calories a day (workout day) just to maintain. My normal maintenance calorie range for my size and weight is 3150 calories per day.

The only reason the weight loss slows down like that for me is because of my "power" days. Whenever I go for power, I always end up putting on a little weight, but also losing body fat in the process. I dropped from 15% bf to 14.8% and gained a half pound on the scale. Next week it'll probably show a 2.5 pound loss on the scale and a slight decrease in body fat.

I know, my body works kind of weird like that sometimes - up a half pound and down in bf, then down 2-2.5 pounds and down slightly in bf.

Posted by: PreMier

hey everyone is different, thats why its important to figure out what works for you. a lot of people have trouble doing a recomp (losing fat gaining muscle) but its possible.

Posted by: PreMier

oh and how are you having your bf measured? caliper? if so how many points?

Posted by: tallcall

Yeah, I'm using a caliper and using a 4 point method. It's really the only way I can do it myself. I add about 8 percent to whatever I get to account for the errors I'm sure I'm introducing.

Posted by: tallcall

Quote:

Originally Posted by PreMier

hey everyone is different, thats why its important to figure out what works for you. a lot of people have trouble doing a recomp (losing fat gaining muscle) but its possible.

I've found that my body seems to respond quite well to heavier lifting as opposed to higher reps.

I keep telling people that the most difficult thing for me is getting the right food and enough of it. I think some people believe that it's so easy to eat everything you want to bulk up. I still have a very hard time eating 4000 calories a day (on my high cal days), and doing it cleanly. It's also funny to watch people's faces when I tell them that I eat more now than when I was fat, and that sometimes people have to eat more to lose weight (those who were on one of those diets and did no exercise - you know the millions of bad diets out there).

Anyways I'm having a lot of fun punishing myself every other day like this.

Posted by: tallcall

Thursday:

Back/Biceps:

Superset A: RI - 45
A1 - Single Handle Double Row | Machine #6x12, #8x12, #10x12, #12x10 PR for Weight

A2 - Moving Bicep Curl | #3x15, #4x15, #5x12, #6x12 (last 3 reps were 8 second negatives) PR for Weight

1 Arm Row Supported on Bench: RI - 30 | 25x12, 40x10, 60x10 PR for Weight

Superset B: RI - 45
B1 - Reverse Curls | 40 pound bar x 10, 40 pound bar x 10, 50 pound bar x 10, 50 pound bar x 10 PR for Weight

B2 - Cable Curls (Arms to side curling to ears focusing on peaks) | #3x12, #4x12, #5x12, #5x12 PR for Weight

Lat Pulldowns (Reverse Grip): RI - 60 (working in with someone else) | 3 sets x 105 pounds x 12 reps

Back Extensions: RI - 30 | 3 sets x BW x 10 reps

Rope Hammer Curls: RI - 30 | 90x10, 100x10, 110x8

Cardio - 30 minutes SS

5 minutes rowing (min hr - 90, max hr - 165, level 10).

25 minutes on a stair mill [min hr - 86, max hr - 162, levels 3 (3 min)-5 (3 min)-7 (9 min)-4 (5 min)-2 (5 min)].

Today's calories - 4000

I felt good and worn out today.

The MMA guy I met a week or two ago came back in today, I didn't get to talk much to him, but it was cool that he remembered my name. I seem to be making a lot of friends there lately (especially among those guys who seem to actually know what they're doing - I could care less about the rest

).

I was also very hungry today - we did a lot during that workout, it justified an extra meal!

Posted by: PreMier

so have you thought about doing mma? or stick with BB?

your pretty big, once you get stronger you could even be a huge force in strongman

Posted by: tallcall

Quote:

Originally Posted by PreMier

so have you thought about doing mma? or stick with BB?

your pretty big, once you get stronger you could even be a huge force in strongman

I've always wanted to learn some different fighting styles. I'm not interested in actually fighting, but more in helping other fighters get better (I don't know exactly how that would work but it has been something I've been interested in for a long time).

Every time I'm with my trainer I joke about how I think he's going to have me throw some Atlas stones around into giant baskets or something as a warmup! He loves it when I ask him to make things harder (always willing to try new things)!

Posted by: tallcall

Friday:

Chest/Triceps/Shoulders:

Flat BB Bench Press: RI - 60 | 115x10, 125x8, 135x4, 145x2 PR for Weight, 135x3

Smith Behind the Neck Shoulder Press: RI - 60 | Bar +50x10, +70x8, +80x3 PR for Weight

Smith Upright Rows: RI - 30 | Bar +20x10 (too light), +50x8, +70x8 PR for Weight

Press Downs (done with a wavy bar): RI - 30 | #6x10, #7x8 (all with 8 second negatives), #7x8 (all with 8 second negatives)

Dips: RI - 60 | BW-112x10, BW-112x9

Farmers Walks: RI - 60 | 90'sx230 steps (beat old record at this weight by 76 steps) PR for Distance

Cardio - 32 minutes HIIT/SS

5 minutes rowing (min hr - 100, max hr - 200, level 10)

20 minutes on an elliptical trainer HIIT. Min hr - 120, max hr - 172. Min 1-8 @160bpm and level 2 and 4, minutes 10-12 @160bpm and level 14, minutes 13-15 @160bpm and level 8, minutes 18-19 @ 155bpm and level 6. Total of 4 sets.

5 minutes on a treadmill as a cooldown. Min hr - 110, max hr - 135 [I hit 200bpm when I did some knee raises on the treadmill moving at 1.5mph (I did about 80 knee raises in 60 seconds)], incline - 0-6.0, speed - 3.0-3.5.

Everything was ok today. I was really angry at everything and everyone (I pretty much hated everything today and really needed to throw some weight around to feel a little better - it worked). On top of all that, I'm very worn out (I just didn't think I'd get through it all).

Today's calories - ~3600

Damn I am

today!

Posted by: vortrit

Nice looking workout. Great job and congratulations on the PR's. Sorry to hear you were pissed though. I get like that a lot.

Posted by: goob

Quote:

Originally Posted by vortrit

Nice looking workout. Great job and congratulations on the PR's. Sorry to hear you were pissed though. I get like that a lot.

2nd'ed. Great job. Being angry sometimes throws lifts through the roof. Controlled aggression - what a weapon.

Posted by: tallcall

Sunday:

Abs/Cardio:

Hanging Knee Raises: RI - 30 | BWx10, BWx9, BWx10 PR for reps

Dive Bombers (Done on Knees): RI - 45 | BWx8, BWx7

Medicine Ball Wood Chops: RI - 30 | 3 sets x 6 pounds x 10 reps

Plate Pinches: RI - 30 | 25 pound plates x 60 s, 45 pound plates x 30 s, 30 s, 30 s (never done these before, they were pretty good for my first time - there was about 30 seconds rest between all these attempts)

Cardio - 50 minutes HIIT/SS

10 minutes on an elliptica