Tallcall's journal

katt · 09-04-2007, 08:53 PM

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

soxmuscle · 09-04-2007, 09:58 PM

You deserve to feel good after that workout.

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

tallcall · 09-05-2007, 06:30 AM

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

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

tallcall · 09-05-2007, 06:48 AM

Weigh in

Weight: 292.5 - down .5 pounds from last time

Waist: 37 inches - no change

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

Chest: 50 inches - no change

Shoulders: 60 inches - no change

Neck: 20 inches - no change

Bi's: 18 inches - no change

Calves: 19.5 inches - no change

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

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

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

Suprailiac - 13 mm - down 2 mm from last week

Thigh - 11 mm - no change from last week

Triceps - 8 mm - no change from last week

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

tallcall · 09-05-2007, 06:51 AM

Quote:

Originally Posted by katt

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

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

goob · 09-05-2007, 06:58 AM

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

tallcall · 09-06-2007, 12:54 PM

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

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

)

tallcall · 09-06-2007, 07:11 PM

Thursday:

Chest/Triceps:

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

Dips:

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

*All with perfect form*

Tricep Extension (underhanded):

Machine #5x12
#5x12

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

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

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

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

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

Cardio: 32 minutes SS

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

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

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

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

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

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

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

Musclebeach · 09-07-2007, 10:04 AM

Quote:

Originally Posted by tallcall

I've been with him since the end of April

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

tallcall · 09-07-2007, 12:46 PM

Quote:

Originally Posted by Musclebeach

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

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

tallcall · 09-07-2007, 05:39 PM

Friday:

Abs and Cardio:

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

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

Cardio - 56 min HIIT:

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

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

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

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

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

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

Other than that, everything ran amazingly smooth.

tallcall · 09-08-2007, 05:42 PM

Saturday:

Back/Biceps:

Reverse Crunch: RI - 30

BWx10
BWx10
BWx10

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

BWx15/BWx15
BWx15/BWx15
BWx15/BWx15

Dips: RI - 60

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

Neutral Grip Pullups: RI - 60

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

Seated Cable Row: RI - 60

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

Machine Hyper Ext: RI - 30

150x12
210x12
250x12

Superset:
Cable Curls/Cable Crunches: RI - 60

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

Farmers Walk: RI - 0

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

Cardio - 50 minutes SS

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

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

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

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

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

katt · 09-08-2007, 05:47 PM

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

tallcall · 09-08-2007, 07:47 PM

Quote:

Originally Posted by katt

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

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

).

tallcall · 09-09-2007, 07:35 PM

Sunday:

Shoulders:

Ab Roll/Planks/Side Bends: RI - 30

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

Rotator Cuff Warm-ups and Stretch

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

Smith Shoulder Press: RI - 60

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

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

BB Upright Rows: RI - 30

Barx10
55x10
65x10 PR Weight

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

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

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

Rotator Cuff work and another Stretch

DB Rear Delts: RI - 30

15x15
20x15
20x15

DB Shrugs: R - 60

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

Rotator Cuff Warm-down and Stretch

Cardio: 25 minutes HIIT

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

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

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

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

)!

Musclebeach · 09-09-2007, 08:35 PM

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

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

tallcall · 09-10-2007, 06:54 AM

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

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

goob · 09-10-2007, 05:09 PM

Good HIIT TC. 25 minutes ain't easy.

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

tallcall · 09-10-2007, 06:24 PM

Quote:

Originally Posted by goob

Good HIIT TC. 25 minutes ain't easy.

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

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

tallcall · 09-11-2007, 05:37 AM

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

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

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

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

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

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

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

Musclebeach · 09-11-2007, 08:05 AM

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

soxmuscle · 09-11-2007, 02:50 PM

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

tallcall · 09-11-2007, 04:30 PM

Quote:

Originally Posted by soxmuscle

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

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

09-04-2007, 08:53 PM	#361
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Look at all those PR's!!! Nice workout! So how long have you been with your trainer? Do you think it's been beneficial for you?

09-04-2007, 09:58 PM	#362
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	You deserve to feel good after that workout. While I don't use a trainer, I can see how one would be beneficial. What are your thoughts on personal trainers?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

09-05-2007, 06:30 AM	#363
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	I've had 3 trainers before the one I'm with. The first one wasn't too bad, but all the others seem to b idiots. I'd say I got very lucky with this one. There are good trainers out there, just ask Double D, P-Funk, or Duncan. I just say people need to use good judgment to determine if the person is really helping. When my current trainer started with me, I got the feeling right away that he knew what he was doing because of the way he seemed to really care about everything I was doing, never looking away and always right there behind me if I needed any assistance. That is why I stayed with him, and yes I absolutely think it has been and will continue to be beneficial for me for at least the next couple months (I intend to finish out the year, then I might decide not to renew the contract and go on my own).
	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

09-05-2007, 06:48 AM	#364
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/5/07 Weigh in Weight: 292.5 - down .5 pounds from last time Waist: 37 inches - no change Stomach: 39 inches - up 2 inches from the last time (I think this is muscle growth because I've been doing some weighted ab work and I lost some fat in the area - love that caliper) Chest: 50 inches - no change Shoulders: 60 inches - no change Neck: 20 inches - no change Bi's: 18 inches - no change Calves: 19.5 inches - no change Lean Body Mass: 265.85 - up from last week's 263.36 (+2.49 pounds) Body Fat Weight: 26.65 pounds - down from last week's 29.64 (-2.99 pounds) Caliper readings - 4 point test: Abs - 8 mm - down 1 mm from last week Suprailiac - 13 mm - down 2 mm from last week Thigh - 11 mm - no change from last week Triceps - 8 mm - no change from last week Estimated body fat % is 12.11% (I raised it 3% to account for any errors I may have introduced since I'm still learning how to do it on myself - not as accurate as it would be if I could get an experienced person to do it)
	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

09-06-2007, 12:54 PM	#367
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	Thanks, but I never pictured myself looking like a yeti! I'll settle for something along the lines of a fitness model or something (nothing less than perfection )
	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

09-05-2007, 06:58 AM	#366
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	You've made astounding progress TC. Also, if you keep this up, I can see some Kelju sized numbers eventually.

09-06-2007, 07:11 PM	#368
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/6/07 Thursday: Chest/Triceps: I figured out that I've been experiencing doms in my shoulders (both medial Delts) from my Sunday Shoulder workouts - just going to lower the weights on the presses for now to see if that helps any. Dips: BW-112x10 BW-88x8 BW-88x5 All with perfect form Tricep Extension (underhanded): Machine #5x12 #5x12 DB Serrates Pullover (with Pulses)/BB Flat Bench Press: 30x10 (2 pulses)/95x8 40x10 (2 Pulses)/75x10 50x10 (5 Pulses)/75x10 PR on the Pullovers for weight and reps Reverse Fly (I called them Double Monkey Uppercuts - I think that's what they called the move in Muay Thai): Machine #4x8 #4x10 #4x10 #4x10 I wanted to use the Peck-Deck, but there was a line for it, so I took a rain check. Cardio: 32 minutes SS 5 minutes rowing (starting hr - 75, max hr - 165, level 10). 10 minutes on an Arch Trainer (starting hr - 118, max hr - 155, incline - 7-10, resistance - 20-30, functional range - 140-150bpm). 10 minutes on a recumbent bike (starting hr - 104, max hr - 145, level 11, functional range - 130-140bpm). 7 minutes on a treadmill (starting hr - 105, max hr - 150, incline - 0.0-6.0, speed - 3.0-3.5mph, functional range - 120-130bpm). I had a few doms related issues today, but I got in some good stretching. unfortunately it translated into poor performance in my bench pressing. Next time I do shoulders, I'm def going to go light on those presses and try to avoid some of this delayed onset. Things ran pretty well otherwise, I did fine on those dips, and pullovers. I was just kind of angry that I couldn't get that Peck-Deck machine for my last would-be superset. Those reverse flys were pretty cool though, they kind of look like uppercuts (I keep thinking Muay Thai here). Cardio was fine, nothing special, just doing better on the Arch Trainer than before - ran much smoother, decided to switch it up a little today.
	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

09-07-2007, 05:39 PM	#371
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/7/07 Friday: Abs and Cardio: Superset: Ab Rollouts/Planks/Side Bends/Supermans: RI - 30 BWx15/BWx:90/10x15/BWx10 BWx15/25x:90/25x15/BWx10 BWx15/25x:90/25x15/BWx10 Cardio - 56 min HIIT: 5 minutes on an arch trainer (starting hr - 100, max hr - 140, incline - 7, resistance - 20). 17 minutes on a stair mill HIIT. Starting hr - 88, max hr - 160. 8 sets of 60/60. Intervals at 155-160bpm and rests at 139-145bpm. Levels - 3 (resting) and 12 (intervals) - PR on max level for the intervals! 10 minutes on an elliptical machine (starting hr - 109, max hr - 151, level - 1, 8, 6, 1, Functional range - 130-140bpm). 10 minutes on a treadmill (starting hr - 105, max hr - 169, incline - 0, speed - 3.0-6.0, 1 minute at 6.0mph @ 169bpm, functional range - 130-140bpm). 14 minutes on a recumbent bike (starting hr - 103, max hr - 140, level 13, functional range - 130-137bpm). Wow, I did better than I have ever done on those stairs, I really felt like things have improved, too bad the machine broke down on me 3 minutes before I was finished! I heard a pop and then the stairs slowed and slipped down, I got off and asked the people up front to put a sign on it because it was broken again! Other than that, everything ran amazingly smooth.
	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

09-08-2007, 05:42 PM	#372
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/8/07 Saturday: Back/Biceps: Reverse Crunch: RI - 30 BWx10 BWx10 BWx10 Superset: Bird-Dogs/Cat-Camels: RI - 30 BWx15/BWx15 BWx15/BWx15 BWx15/BWx15 Dips: RI - 60 BW-122x10 BW-122x10 BW-88x8 Neutral Grip Pullups: RI - 60 BW-112x8 BW-112x8 BW-112x8 Seated Cable Row: RI - 60 195x8 165x8 165x8 135x15 PR for Reps I dropped the weight because those pullups really drained my back and arms! Machine Hyper Ext: RI - 30 150x12 210x12 250x12 Superset: Cable Curls/Cable Crunches: RI - 60 160x8/225x15 170x6/225x15 Dropset - 190x3, 160x3, 130x4/250 (stack)x15 PR for weight on the curls Farmers Walk: RI - 0 75'sx65 steps, 55 steps, 50 steps, and 65 steps Cardio - 50 minutes SS** Rowing for 5 minutes (starting hr - 95, max hr - 184, level 10). Treadmill for 25 minutes (Starting hr - 92, max hr - 159, functional hr - 140-150, incline - 0-15, speed - 3.0-4.2mph). 15 minutes on an elliptical trainer (starting hr - 102, max hr - 157, functional hr - 145-155, level 1-4). 10 minutes on an arch trainer (starting hr - 102, max hr - 145, functional hr - 135-145, incline - 7-10, resistance - 15-20). Today was a lot of fun, I'm still working on those dips and pullups, but I think they're getting there, just can't quite handle my body weight on them yet.
	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

09-08-2007, 05:47 PM	#373
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	Geez, great workout and cardio to boot! I know I've asked this before somewhere... but the farmers walks.. are they an all over cardio/grip strengthener?? What exactly to they work again?

09-09-2007, 07:35 PM	#375
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/9/07 Sunday: Shoulders: Ab Roll/Planks/Side Bends: RI - 30 BWx15/BW+25x:60/25x15 BWx15/BW+45x:60/45x15 BWx15/BW+45x:60/45x15 PRs for Weight Rotator Cuff Warm-ups and Stretch Smith Hise Shrugs: RI - 45 Bar+150x20 Bar+170x20 Bar+200x20 Smith Shoulder Press: RI - 60 Bar+70x10 Bar+75x8 Bar+80x6 I should have been able to go higher, maybe the shrugs took something out of me, or maye it was just time to deload a little BB Upright Rows: RI - 30* Barx10 55x10 65x10 PR Weight Superset: DB Front Raises/DB Side Raises: RI - 60 10x10/10x10 12x12/12x12 15x10/15x10 was going for another set of 15x10, but my body started saying it didn't want any part of it. Rotator Cuff work and another Stretch* DB Rear Delts: RI - 30 15x15 20x15 20x15 DB Shrugs: R - 60 75'sx15 (+5 isolated) 80'sx15 (+5 isolated) PR for Weight Rotator Cuff Warm-down and Stretch Cardio: 25 minutes HIIT Rowing for 5 minutes (starting hr - 100, max hr - 160, level 10). 20 minutes on a stair mill. Starting hr - 86, max hr - 160. 5 sets of intervals @ 60/60 followed by 2 sets of 120/120. Level for the intervals was 12-14 for the first 5 sets and 7 for the last two. Levels for the rest time was 3-5. I took a lot more time today to add in all those stretches and rotator cuff work in the hopes of lessening the effects of DOMS on Thursday. I felt very good during this workout, not much pain, just a little stiffness when I did the front/side raises, that's why I did more stretching afterwards. I am a little disapointed with my shoulder press for today, but I think that may be because I did it right after those heavy Hises. On the plus side, I got my BB uprights up a notch and everything else felt very strong. The cardio was great again (took a week or two away from the stairs and I came back better than before). Look at those levels, and at times, I barely made it above 150bpm - my legs were just to fatigued to push much higher, but I know my heart rate could have been much higher for those intervals. Also, this time the machine didn't break on me in the middle of my set ( )!
	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

09-09-2007, 08:35 PM	#376
Musclebeach Registered User Join Date: May 2004 Posts: 363 Photos: 11	You cardio routines are insane bro. Training for a marathon? EDIT - That BB show I was telling you about is in West Palm Beach, normally about the 2nd/3rd Saturday of March.
	Read my journal: Wheelchair? So what... Impossible is Nothing

09-10-2007, 06:54 AM	#377
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	I love to move fast, I've been told that I tend to sneak up on people. Now I'm just completing my ninja training by learning to move so quick I'll have to check out the show next March!
	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

09-10-2007, 05:09 PM	#378
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	Good HIIT TC. 25 minutes ain't easy. Have you tried doing 100% effort sprints (for 20 seconds) before? Takes the heart rate to about 85+%. Real tough. You'd love it.....

09-11-2007, 05:37 AM	#380
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/12/07 9/12/07 Weigh in Weight: 290.5 - down 2 pounds from last time Waist: 37 inches - no change Stomach: 39 inches – no change (again, I've been doing some weighted ab work and I again lost some fat in the area) Chest: 50 inches - no change Shoulders: 60 inches - no change Neck: 20.5 inches – up about .5 inches from last time Bi's: 18 inches - no change Calves: 19.5 inches - no change Lean Body Mass: 265.87 - up from last week's 265.85 (+.02 pounds) Body Fat Weight: 24.63 pounds - down from last week's 26.65 (-2.02 pounds) Caliper readings - 4 point test: Abs – 7.5 mm - down .5 mm from last week Suprailiac - 13 mm – no change from last week Thigh – 9.5 mm – down 1.5 mm from last week Triceps – 7.5 mm – down .5 mm from last week Estimated body fat % is 11.48% (I raised it 3% to account for any errors I may have introduced)
	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

09-11-2007, 08:05 AM	#381
Musclebeach Registered User Join Date: May 2004 Posts: 363 Photos: 11	Nice work man! Just a thought, but you should be able to take your chest measurement with the caliper. Since you are a guy it is 1/2 between yoru insertion point of your pectoral major (the fold where your shoulder and chest meet) and your nipple. I can do it on myself, in fact I am sitting on class trying it right now! LOL!
	Read my journal: Wheelchair? So what... Impossible is Nothing

09-11-2007, 02:50 PM	#382
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	That's a lean body weight. What was your goal from the get go?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

09-11-2007, 04:42 PM	#384
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	9/11/07