Tallcall's journal

Double D · 06-18-2007, 04:42 PM

You seem to be doing good!

tallcall · 06-18-2007, 04:59 PM

Yeah, thanks man, I love the pain!

tallcall · 06-19-2007, 01:11 PM

Alright, I just weighed in this morning at 308.5 lbs (down from 312 last week). When I check my body fat percentage, I use an online calculator to get an estimation: Body Fat Calculator.

My body fat is estimated at 17%, LBM is estimated at 258 lbs (up from 252 lbs last week), and my body fat is estimated at 50 lbs (down from 54 lbs last week, I still don't think there is that much fat there). Stomach is at 42 inches which is .5 inches less than last week, chest is a little bigger (about a half an inch) as well as the neck (half an inch).

Like I said all the numbers are really estimations, ballpark figures (good enough for me for now).

All in all a good way to start the day!

tallcall · 06-19-2007, 06:29 PM

Tuesday

Leg Day:

RI=~60 seconds, 90 seconds on the squats (god my legs were sore)

Dips: (I was told to alternate the days I do these to change things up a little, but generally not more than once a week)

155x5
155x5
165x5

Leg Extensions (Single Leg):

35x10
50x10
70x10 PR
80x10 PR

Squat (on Smith Machine):

90x10
120x10
150x8
180x6 PR
90x3 (Negatives) PR (because they were negatives and we all know what that means)

Straight Leg Deadlifts (SLDL):

40x10
60x10
80x10 PR (all are pr's because I've never done these before)

Superset
Hip Adduction/BW Lunges:

90x20/ BWx10
90x20/ BWx10
90x20/ BWx10

Calf Raises:

60x15
100x15 PR
120x20 PR

Cardio:
25 minutes steady state.
5 minute warmup on a Starimaster (max hr = 155bpm).
20 minutes on a elliptical trainer (max hr = 153, I kept steady at 150 the entire time).

I loved it, lots of pain. I was whimpering a little on the last rep of the 180lb squats and all through the negatives (I thought I was going to cry). The SLDL's were pretty nice, my trainer wants to get me into more deadlifts next week. I guess he was waiting until I got to a certain point in our training before he thought I could do these, whatever (I begged him to crank up the volume all afternoon, so whe he said that I told hime I was game).

tallcall · 06-19-2007, 06:35 PM

Quote:

Originally Posted by Double D

You seem to be doing good!

Yeah I feel great, thanks!

ReproMan · 06-19-2007, 07:09 PM

I'm seeing a lot of red!!! Awesome!!

Keep em coming!!

tallcall · 06-19-2007, 07:58 PM

Quote:

Originally Posted by ReproMan

I'm seeing a lot of red!!! Awesome!!

Keep em coming!!

Hell yeah!

fufu · 06-19-2007, 08:04 PM

good jorb slappy

tallcall · 06-20-2007, 04:53 PM

Wednesday

Cardio:

Was going to do a 35 minute steady state, but halfway through I decided to introduce some nice intervals, then I somehow decided to extend it from 35 to 55 minutes.

55 minute HIIT session:

25 minutes on an elliptical trainer (Max hr = 162 and max level was 4, intervals began at 18 minutes and ran 60 seconds up 30 seconds down - not going lower than 145 or higher than 162).

30 minutes on a treadmill (Max hr = 161 and max level was 10 max pace was 4.2).

OK, first, I had a lot of fun on the treadmill today!

At first it was only going to be a 5 or 10 minute cool down for me. I normally use the last 2 minutes to slow everything down and do some high steps, modified lunges (just leaning into one knee and pushing back against the belt) and some calf stretches.

I think my strange way of doing things caught a lot of people's eyes because I felt them all starring at me, so I decided to give them something to stare at.

I started having some real fun with the incline (going all the way to 10, down to 4, up to 8, down to 3, etc) and pace (pace went from 2.0 to 4.2 and everything in between). I have to admit there were some very strange combinations of incline setting and pace (incline of 10 and pace of 4.2 down to pace of 3.5 for example, to force me to exert more energy walking slowly up a steep hill, then down to an incline of 3 and a pace of 4.2 to simulate running - for me - on a more flat surface).

All in all just awesome, I think I really made a lot of people wonder what I was doing and stare in shock (that's the best word I can think of to describe it).

DOMS · 06-20-2007, 05:09 PM

Someone having fun with training? Nice!

"so I decided to give them something to stare at"

You flashed them?

tallcall · 06-20-2007, 05:17 PM

Quote:

Originally Posted by DOMS

Someone having fun with training? Nice!

"so I decided to give them something to stare at"

You flashed them?

I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread

DOMS · 06-20-2007, 05:23 PM

Quote:

Originally Posted by tallcall

I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread

You're so gay.

ReproMan · 06-20-2007, 06:13 PM

Nice! You're a step ahead of everyone, most people hate cardio. Well played.

tallcall · 06-20-2007, 07:35 PM

Quote:

Originally Posted by ReproMan

Nice! You're a step ahead of everyone, most people hate cardio. Well played.

Yeah, I had a lot of fun and my knees paid the tab (just a little sore)!

tallcall · 06-20-2007, 07:35 PM

Quote:

Originally Posted by DOMS

You're so gay.

This has sure been an interesting week for me!

Double D · 06-21-2007, 01:40 AM

You have all kinds of PR's! Nice work!

tallcall · 06-21-2007, 01:59 AM

Thanks man, I get to go in for even more punishment today!

tallcall · 06-21-2007, 08:27 PM

Thursday

Chest and Back

Supersets:
Lat Pulldown/Supermans:

105x10/105x8
120x10/120x6
120x6/120x7

BB Bench Press:

75x15
95x10
115x6 PR
95x5 - Slow Negatives

Incline Fly w/rotation:

15x10
20x10
20x10
20x10

Back Extensions/Hyper Extensions (lying flat on stomach while raising legs and arms):

BWx10
BWx10
BWx10

Superset:
Leg Raises/Single Leg Raises - Wide:

BWx10//BWx10
BWx10//BWx10
BWx10//BWx10

Cardio - 35 minute steady state (for real this time).
5 Min warmup on rowing machine, max hr = 150
30 Min on a treadmill (max hr = 162, max incline = 12.5, Min hr = 139, min incline = 1). This was another real nice session, I got to really push some things and up the intensity from last time (up to incline 12.5 from 10 yesterday) I also brought the max speed up to 4.5 from yesterday's max of 4. Legs still hurt a little afterwards but no big deal.

I was able to get another record due to the fact that I was with my trainer today, I love having him there to spot me, I also love the fact that he always kicks my but until I give him what he wants! Also, I have never done supermans before, so I think they all count as records for me! The incline flys were much more difficult because of the added twist today (horizontal on the y axis to horizontal on the z axis). Another good day.

fufu · 06-21-2007, 09:56 PM

congrats on your PR big boy

DOMS · 06-21-2007, 10:03 PM

Great job on the PR.

Somewhere on this site is the formula for perfect for on the bench. I read this and realized that I wasn't benching properly. After I got my form down, my bench jumped from 120 to 140.

Find it and read it!

fufu · 06-21-2007, 10:12 PM

This?

DOMS · 06-21-2007, 10:27 PM

That's the one.

fufu · 06-21-2007, 10:29 PM

hooray!

DOMS · 06-21-2007, 10:32 PM

Hugs for everyone!!!

Double D · 06-22-2007, 12:19 AM

You gotcha a PR and on the best thing to set a PR on! Congrats big guy!

tallcall · 06-22-2007, 02:16 AM

That was an interesting article. I've been told to keep my grip wider than normal to allow myself to better stabilize the bar. My right are is lagging behind my left in this exercise, as well as the skull crushers, but the left arm is having problems with Military and shoulder presses (Right arm has no problem with these, strange).

Double D · 06-22-2007, 02:20 AM

Hum...everything ought to even itself out with time. I dont know if a primary goal of yours is to increase your bench, but I have always noticed a good amount of back work does wonders for your bench! Not to mention strengthening up that scap area is always a good thing!

tallcall · 06-22-2007, 02:29 AM

Quote:

Originally Posted by Double D

Hum...everything ought to even itself out with time. I dont know if a primary goal of yours is to increase your bench, but I have always noticed a good amount of back work does wonders for your bench! Not to mention strengthening up that scap area is always a good thing!

Thanks man, I'll try to throw in some more back work. I'm looking to increase everything, I try to go up 5 pounds a week and keep my rep range almost the same (8-10 seems to work well for me).

I still can't believe that I've lost almost 20 pounds, mostly fat, and gained about 10 pounds of muscle in about 4 months (is this that beginners luck thing?). Everyone at work is starting to notice, awesome!

Double D · 06-22-2007, 02:50 AM

Na......thats an awesome accomplishment!

tallcall · 06-22-2007, 01:10 PM

Quote:

Originally Posted by Double D

Na......thats an awesome accomplishment!

Thanks for your kind words!

06-18-2007, 04:59 PM	#32
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Yeah, thanks man, I love the pain! First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-19-2007, 01:11 PM	#33
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Alright, I just weighed in this morning at 308.5 lbs (down from 312 last week). When I check my body fat percentage, I use an online calculator to get an estimation: Body Fat Calculator. My body fat is estimated at 17%, LBM is estimated at 258 lbs (up from 252 lbs last week), and my body fat is estimated at 50 lbs (down from 54 lbs last week, I still don't think there is that much fat there). Stomach is at 42 inches which is .5 inches less than last week, chest is a little bigger (about a half an inch) as well as the neck (half an inch). Like I said all the numbers are really estimations, ballpark figures (good enough for me for now). All in all a good way to start the day! First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-19-2007, 06:29 PM	#34
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	6-19-07 Tuesday Leg Day: RI=~60 seconds, 90 seconds on the squats (god my legs were sore) Dips: (I was told to alternate the days I do these to change things up a little, but generally not more than once a week) 155x5 155x5 165x5 Leg Extensions (Single Leg): 35x10 50x10 70x10 PR 80x10 PR Squat (on Smith Machine): 90x10 120x10 150x8 180x6 PR 90x3 (Negatives) PR (because they were negatives and we all know what that means) Straight Leg Deadlifts (SLDL): 40x10 60x10 80x10 PR (all are pr's because I've never done these before) Superset Hip Adduction/BW Lunges: 90x20/ BWx10 90x20/ BWx10 90x20/ BWx10 Calf Raises: 60x15 100x15 PR 120x20 PR Cardio: 25 minutes steady state. 5 minute warmup on a Starimaster (max hr = 155bpm). 20 minutes on a elliptical trainer (max hr = 153, I kept steady at 150 the entire time). I loved it, lots of pain. I was whimpering a little on the last rep of the 180lb squats and all through the negatives (I thought I was going to cry). The SLDL's were pretty nice, my trainer wants to get me into more deadlifts next week. I guess he was waiting until I got to a certain point in our training before he thought I could do these, whatever (I begged him to crank up the volume all afternoon, so whe he said that I told hime I was game). First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-19-2007, 08:04 PM	#38
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	good jorb slappy fufu's 1337 Journal Your diet will set you free.

06-20-2007, 04:53 PM	#39
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	6/20/07 Wednesday Cardio: Was going to do a 35 minute steady state, but halfway through I decided to introduce some nice intervals, then I somehow decided to extend it from 35 to 55 minutes. 55 minute HIIT session: 25 minutes on an elliptical trainer (Max hr = 162 and max level was 4, intervals began at 18 minutes and ran 60 seconds up 30 seconds down - not going lower than 145 or higher than 162). 30 minutes on a treadmill (Max hr = 161 and max level was 10 max pace was 4.2). OK, first, I had a lot of fun on the treadmill today! At first it was only going to be a 5 or 10 minute cool down for me. I normally use the last 2 minutes to slow everything down and do some high steps, modified lunges (just leaning into one knee and pushing back against the belt) and some calf stretches. I think my strange way of doing things caught a lot of people's eyes because I felt them all starring at me, so I decided to give them something to stare at. I started having some real fun with the incline (going all the way to 10, down to 4, up to 8, down to 3, etc) and pace (pace went from 2.0 to 4.2 and everything in between). I have to admit there were some very strange combinations of incline setting and pace (incline of 10 and pace of 4.2 down to pace of 3.5 for example, to force me to exert more energy walking slowly up a steep hill, then down to an incline of 3 and a pace of 4.2 to simulate running - for me - on a more flat surface). All in all just awesome, I think I really made a lot of people wonder what I was doing and stare in shock (that's the best word I can think of to describe it). First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-18-2007, 04:42 PM	#31
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	You seem to be doing good!

06-19-2007, 07:09 PM	#36
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	I'm seeing a lot of red!!! Awesome!! Keep em coming!!

06-20-2007, 05:09 PM	#40
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Someone having fun with training? Nice! "so I decided to give them something to stare at" You flashed them?

06-20-2007, 06:13 PM	#43
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	Nice! You're a step ahead of everyone, most people hate cardio. Well played.

06-21-2007, 01:40 AM	#46
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	You have all kinds of PR's! Nice work!

06-21-2007, 01:59 AM	#47
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Thanks man, I get to go in for even more punishment today! First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-21-2007, 08:27 PM	#48
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	6/21/07 Thursday Chest and Back Supersets: Lat Pulldown/Supermans: 105x10/105x8 120x10/120x6 120x6/120x7 BB Bench Press: 75x15 95x10 115x6 PR 95x5 - Slow Negatives Incline Fly w/rotation: 15x10 20x10 20x10 20x10 Back Extensions/Hyper Extensions (lying flat on stomach while raising legs and arms): BWx10 BWx10 BWx10 Superset: Leg Raises/Single Leg Raises - Wide: BWx10//BWx10 BWx10//BWx10 BWx10//BWx10 Cardio - 35 minute steady state (for real this time). 5 Min warmup on rowing machine, max hr = 150 30 Min on a treadmill (max hr = 162, max incline = 12.5, Min hr = 139, min incline = 1). This was another real nice session, I got to really push some things and up the intensity from last time (up to incline 12.5 from 10 yesterday) I also brought the max speed up to 4.5 from yesterday's max of 4. Legs still hurt a little afterwards but no big deal. I was able to get another record due to the fact that I was with my trainer today, I love having him there to spot me, I also love the fact that he always kicks my but until I give him what he wants! Also, I have never done supermans before, so I think they all count as records for me! The incline flys were much more difficult because of the added twist today (horizontal on the y axis to horizontal on the z axis). Another good day. First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-21-2007, 09:56 PM	#49
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	congrats on your PR big boy fufu's 1337 Journal Your diet will set you free.

06-21-2007, 10:03 PM	#50
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Great job on the PR. Somewhere on this site is the formula for perfect for on the bench. I read this and realized that I wasn't benching properly. After I got my form down, my bench jumped from 120 to 140. Find it and read it!

06-21-2007, 10:12 PM	#51
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	This? fufu's 1337 Journal Your diet will set you free.

06-21-2007, 10:27 PM	#52
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	That's the one.

06-21-2007, 10:29 PM	#53
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	hooray! fufu's 1337 Journal Your diet will set you free.

06-21-2007, 10:32 PM	#54
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Hugs for everyone!!!

06-22-2007, 12:19 AM	#55
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	You gotcha a PR and on the best thing to set a PR on! Congrats big guy!

06-22-2007, 02:16 AM	#56
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	That was an interesting article. I've been told to keep my grip wider than normal to allow myself to better stabilize the bar. My right are is lagging behind my left in this exercise, as well as the skull crushers, but the left arm is having problems with Military and shoulder presses (Right arm has no problem with these, strange). First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

06-22-2007, 02:20 AM	#57
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Hum...everything ought to even itself out with time. I dont know if a primary goal of yours is to increase your bench, but I have always noticed a good amount of back work does wonders for your bench! Not to mention strengthening up that scap area is always a good thing!

06-22-2007, 02:50 AM	#59
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Na......thats an awesome accomplishment!

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