Tallcall's journal

Musclebeach · 08-15-2007, 11:04 PM

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).

tallcall · 08-16-2007, 01:30 AM

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).

Musclebeach · 08-16-2007, 08:56 AM

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.

tallcall · 08-16-2007, 12:16 PM

Good advice, thanks man!

tallcall · 08-16-2007, 05:00 PM

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.

tallcall · 08-17-2007, 04:27 PM

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.

DOMS · 08-17-2007, 04:30 PM

That's some serious ab work and cardio!

Great job, man!

How's the body coming along?

tallcall · 08-17-2007, 05:50 PM

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

soxmuscle · 08-17-2007, 05:51 PM

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

tallcall · 08-17-2007, 05:55 PM

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.

Double D · 08-17-2007, 07:36 PM

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

Musclebeach · 08-17-2007, 10:46 PM

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).

tallcall · 08-18-2007, 01:50 AM

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).

goob · 08-18-2007, 05:51 AM

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?

ReproMan · 08-18-2007, 07:46 AM

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

katt · 08-18-2007, 11:59 AM

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?

tallcall · 08-18-2007, 12:18 PM

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).

tallcall · 08-18-2007, 12:20 PM

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.

tallcall · 08-18-2007, 12:22 PM

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

).

Witchblade · 08-18-2007, 03:24 PM

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

tallcall · 08-18-2007, 04:33 PM

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).

tallcall · 08-18-2007, 04:51 PM

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.

tallcall · 08-18-2007, 07:31 PM

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).

Witchblade · 08-19-2007, 09:20 AM

08-15-2007, 11:04 PM	#271
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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).
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-16-2007, 08:56 AM	#273
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	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.
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-16-2007, 12:16 PM	#274
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,282 Blog Entries: 8	Good advice, thanks man!
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-16-2007, 05:00 PM	#275
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,282 Blog Entries: 8	8/16/07 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.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-17-2007, 04:27 PM	#276
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,282 Blog Entries: 8	8/17/07 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.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-17-2007, 05:51 PM	#279
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,946 Photos: 10	55 minutes of cardio would kill me. Job well done.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

08-17-2007, 07:36 PM	#281
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Almost 30bs in 5 months! Thats phenominal! Great work TC!
	www.crossfit.com

08-17-2007, 10:46 PM	#282
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	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).
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-18-2007, 05:51 AM	#284
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	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?

08-18-2007, 07:46 AM	#285
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,382	Man, that's some serious poundage. I'm impressed.

08-18-2007, 11:59 AM	#286
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	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?

08-18-2007, 03:24 PM	#290
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Outstanding progress indeed. People like you should be in those dieting magazines, not the Atkin dieters and other retards.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-18-2007, 04:51 PM	#292
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,282 Blog Entries: 8	8/18/07 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.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-18-2007, 07:31 PM	#293
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,282 Blog Entries: 8	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).
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-19-2007, 09:20 AM	#294
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2