tallcall

Cheat Day

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

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 .

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

tallcall

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

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

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.

My Journal!

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!

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

tallcall

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

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

tallcall

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

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

vortrit

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.

My Journal!

goob

Ohhhh... 24 minutes of HIIT...

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).

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

tallcall

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).

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

tallcall

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).

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

vortrit

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.

My Journal!

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

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

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.

tallcall

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

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

vortrit

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

My Journal!

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

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

tallcall

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!

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

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.

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

tallcall

Todays calories - 3000 + a cheat meal

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

wala

I'm liking these workouts tallcall!

Farmers walks? 40 min HIIT sessions?!

Your a machine dude! keep this up

T h e .. E n l i g h t e n e d .. O n e

tallcall

Thank you!

"Domo arigato Mr. Roboto...."

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