Tallcall's journal

tallcall · 12-04-2007, 05:19 AM

12/4/07 Weigh In

Weight: 284.5 – down 3 pounds from last time (technically up 1 pound since my weight fluctuated a lot last week)

Waist: 36.0 inches – Down 0.5 inches from last week
Stomach: 36.0 inches – Down 0.5 inches from last week

Chest: 51 inches – No Change
Shoulders: 62 inches – No Change

Neck: 19.5 inches – Up 0.5 inches from last time
Bi's: 17 inches – Down 0.5 inches from last time
Calves: 19.5 inches - no change

Lean Body Mass: 270.83 - Down from last week's 273.69 (-2.86 pounds)
Body Fat Weight: 13.67 – Down from last week's 13.81 (-.14 pounds)

Caliper readings - 4 point test:
Abs – 6.5 mm – no change from last week
Suprailiac – 9 mm – no change from last week
Thigh – 3 mm – no change last week
Triceps – 5 mm – no change from last week

Estimated body fat % is ~12.80 %.

Lost some weight – finally. I saw no change in caliper readings – that’s also nice (no added fat from what I can tell. I’ve been going for power and strength for the last two weeks and have done very well, so I think I may be adding weight in the near future (all to help with the Brazilian Jiu-Jitsu).

tallcall · 12-05-2007, 01:59 AM

Tuesday:

My second day in class. Thiago (not the fighter) trained everyone (three of us showed up today - I think there's a holiday around here somewhere

). Here is how things went (what I remember from before I passed out

).

1. 15 minute warm-up/total beat-down. 8 minutes sprinting same as yesterday. 200 crunches (50 full, 50 on each side, and 50 bicycle kicks). Sat up and extended legs in front and pushed out 50 times. Sat up with legs extended in front and moved them over and under each other 50 times. Then there were shoulder pulls where you pull yourself across the mat using only the back of your forearms to grab the mat and your shoulders to pull your bodyweight. This was done three times followed by three where we were allowed to use our knees to kind of snake across the mat. He also had them doing rolls (I didn't know how to do them and told him that right away), I was just told to keep running for the time. Finally, we had to hold a supinated plank variation (supporting your body with only your hands positioned under your butt, chin tucked into your chest and legs elevated). We must have held this for 3-4 minutes while Thiago decided to walk around and stand on us (it felt fine, he evenly distributed his weight across my chest and as long as I kept everything in line I was fine). I was so out of breath!

2. 15 minutes learning new choke holds. They were both collar chokes from full guard. I think he called one of them the Axe Choke and said the other was just a variation of the Axe. There was only one student there with enough experience to be able to tell if the choke was in tight enough, so the rest of us worked on him. Thiago told both of us that he thought I was really a purple belt, and after successfully sinking the choke in the first time and making the guys face go a little purple he laughed and said that he was told that I was just a white belt but that everyone must have meant to say that I was an "American Top Team white belt (aka purple belt)"

!

3. 30 minutes rolling. Thiago insisted that I watch and not participate until next time. Renato just had me do the same sweeps over and over during this period, but Thiago just wanted to see if I had any questions and to explain what each guy was trying to do (I knew they were fighting for a dominant position). The other guys just told me that all they're really trying to do is stop the more experienced guys from submitting them which doesn't usually work (this came from the student with the most experience, he rolled with Thiago first and explained it all afterward - he said we were really there to give the black belts a struggle then inevitably submit to them when they secure their submissions).

Another fun day, my calves are still in pain and my abs are feeling a little better. I had a very difficult time making it through the warm-ups, but working with those guys was great - they gave me a lot of encouragement. After those warm-ups, everything else felt like pure cake (not really easy, just easier by comparison).

Calories - ~4500 (it was a cheat day - a very well deserved cheat day!)

goob · 12-05-2007, 04:35 PM

Ha., so your version of MMA actually was Mixed martial Arts, i thought it stood for something else.....

Witchblade · 12-05-2007, 04:47 PM

Quote:

Originally Posted by goob

Ha., so your version of MMA actually was Mixed martial Arts, i thought it stood for something else.....

Let me guess... My Massive Anus?

tallcall · 12-05-2007, 05:31 PM

Quote:

Originally Posted by Witchblade

Let me guess... My Massive Anus?

How did you know?

tallcall · 12-05-2007, 05:32 PM

Quote:

Originally Posted by goob

Ha., so your version of MMA actually was Mixed martial Arts, i thought it stood for something else.....

I shudder to even think about what you might have been thinking about.

tallcall · 12-05-2007, 05:41 PM

No workout today, took a day to let my calves heal a little. Tomorrow is going to be a lot of work. We have a shuttle launch at 4:31:38 pm. I get to work the morning helping set things up for the afternoon guys to actually work the launch. I work at a tv station - we're going to cover NASA live like we usually do starting at 4 pm and running for about 45 minutes. I get to set up all the lives and try to ensure that everything is working correctly for the other guys (I do not want to work the launch itself - that is a lot of painful work).

Then I get to meet with my trainer at 4 pm followed by another BJJ session at 7 pm. Also, it is going to be a legs day (

torture

fun)!

Calories - 3400

**Gazhole** · 12-06-2007, 02:46 AM

MMA = Massaging My Ass?

I dread to think what your version of BJJ is

DOMS · 12-06-2007, 07:50 AM

You're an animal!

You've come a hell of a long way since you started here.

Witchblade · 12-06-2007, 08:10 AM

Quote:

Originally Posted by Gazhole

MMA = Massaging My Ass?

I dread to think what your version of BJJ is

It is disturbing to know we both associate the abbreviation MA with My Ass.

katt · 12-06-2007, 09:29 AM

So TC - what is the ultimate weight you are striving for??

Those classes you're taking sound pretty intense.. I honestly don't think I could do 200 reps for abs without passing out

**Gazhole** · 12-06-2007, 09:44 AM

Quote:

Originally Posted by Witchblade

It is disturbing to know we both associate the abbreviation MA with My Ass.

Something traumatic has happened to both of us to cause this.

Were you ever sat on by a fat woman as a child?

tallcall · 12-07-2007, 01:33 AM

Quote:

Originally Posted by katt

So TC - what is the ultimate weight you are striving for??

Those classes you're taking sound pretty intense.. I honestly don't think I could do 200 reps for abs without passing out

I'm going for 270, then I think I'm going to just try to maintain and work on building strength.

Yeah, they are pretty intense, but as long as you show that you are trying to keep up, they will respect you and won't say anything (except for the nice words of encouragement) because they all know you are just a beginner.

tallcall · 12-07-2007, 01:35 AM

Quote:

Originally Posted by DOMS

You're an animal!

You've come a hell of a long way since you started here.

Thanks.

It's kind of nice to see things all starting to come together (I said "come together"

).

tallcall · 12-07-2007, 01:39 AM

Quote:

Originally Posted by Gazhole

MMA = Massaging My Ass?

I dread to think what your version of BJJ is

Some of them might let you try that if you want to...

tallcall · 12-07-2007, 01:40 AM

Quote:

Originally Posted by Witchblade

It is disturbing to know we both associate the abbreviation MA with My Ass.

Yes, you're both very disturbing

goob · 12-07-2007, 07:09 AM

Quote:

Originally Posted by Gazhole

Something traumatic has happened to both of us to cause this.

Were you ever sat on by a fat woman as a child?

That's what you meant by "going down the mines"

tallcall · 12-07-2007, 12:14 PM

Thursday:

Legs:

Warm up - Chops on Cable Machine: RI - 30 | 2 sets x30 lbs x15 reps

Lungeson Bosu Ball: RI - 30 | 3 sets xBW x12 reps

Single Leg Leg Press: RI - 60 | 90lbs x 12, 140lbs x12 reps, 180lbs x10 reps, 180lbs x10 reps, 210lbs x7 reps PR for Weight

Ball Squats: RI - 45 | BW+30 x10, 15, 15 (going up to random positions for the last 5 reps of each set, the last 2 reps were 3 second negatives).

Superset: RI - 30 |
1 - Hip Abductions | 130x15, 170x12, 205x10 (Entire Stack) PR for Weight

2 - Hip Adductions | 130x15, 170x12, 205x10 (Entire Stack) PR for Weight

Cardio - 20 minutes SS

8 minutes on a stair mill (min hr - 80, max hr - 135, level 8).

12 minutes on a stair mill (min hr - 118, max hr - 180, level 5 & 15, 1 interval @ level 15 @ 180bpm for 20 seconds).

Calories - 3700

Had some fun with those leg presses! Everything went up a notch today.

I wanted to go in for another class but felt kind of sick. I might go in Friday night for one of their seminars (kind of a open night for anyone who wants to participate - they heavily suggest that I go in for some). I kind of felt bad, I told Thiago I'd be there but decided to stay home and wait until I felt better (besides, my calves were still in some pain - not complaining, just stating the facts).

tallcall · 12-07-2007, 05:29 PM

Friday:

Back/Abs:

Hyper Extensions: RI - 30 | BWx12, BW+ 4 lb medicine ball (catch and throw style with partner) x 12, BW+6 lb medicine ball x 12

Hyper Extensions with Cobra: RI -30 | BW+ 5lbs/hand x 12, BW+10lbs/handx12, 12 PR for Weight

Balance on Bosu Ball | BWx ~10 seconds (not great, but back was already a little tired) PR for time - last time was much worse

Abs - Leg Lifts/Flutters/Knee Ins | Each for 1 set of 8 reps just threw a bunch of random things like that in there to change things up a bit.

BB Ab Roll:RI - 30 | Bwx10, 10, 10 (straight and obliques alternated during each set with 2 or 3 reps done with 3 second holds at full extension)

Cardio - 27 minutes SS/HIIT

10 minutes on a stair machine SS (min hr - 63, max hr - 150, levels 5-12).

3 minutes on an elliptical SS (min hr - 88, max hr - 161, level 8 and 13).

14 minutes on a treadmill HIIT. Min hr - 88, max hr - 170, speed - 1.5-7.5mph, incline - 0.0-6.5. 3 sets @ 6, 6.5, and 7 mph respectively for 20 seconds. 1 set @ 6 mph and an Incline of 6.5. This was forward sprint, right side shuffle, backwards run (slow), left side shuffle, then forward sprint again each phase was about 45 seconds and repeated through the 14 minutes. The wind sprints were towards the end at 6-7.5 mph all others were 5-6 mph.

My trainer and I had fun with his one. We got to try a bunch of random things and do some balance exercises.

Calories - 3600

tallcall · 12-08-2007, 07:20 PM

Saturday:

Upper Push:

Warm-up:
5 minutes on a stair master, 2 sets of 50 jumping jacks and 2 sets of 20 push-ups (20 and 15 really), 2 sets of 50 crunches with knees raised, 50 oblique crunches, and 50 bicycle kicks

Smith Flat BB Bench: RI - 60 | 135x6, 145x4, 165x2 PR for Weight, 125x6, 115x8

Smith Shoulder Press: RI - 60 | 80x6, 100x3, 115x2 PR for Weight, 90x5, 80x7

DB Flat Bench Press: RI - 60 | 30'sx10, 40'sx8, 45'sx7 PR for Weight, 40'sx10, 30'sx10

DB Military Press: RI - 60 | 20'sx10, 25'sx8, 30'sx5, 25'sx6, 20'sx8

Farmer's Walk: RI - 60 | 100 pounders x 210 feet PR for Distance (+10 feet)

Cardio - 30 minutes HIIT

Warm-up from before ~ 20 minutes total time - stairs had a min hr of 90, max of 135, and was at level 6, the others had a min hr of 125, and a max hr of 155.

10 minutes on a treadmill HIIT. Min hr - 96, max hr - 175, incline - 0, speed - 1.5 (backwards run), 2.4-2.8 (side shuffling), and 7.0-9.0 for forward sprints. There were a total of 5 rounds each lasting 2 minutes and each round contained one sprint @ 20 seconds @ speeds greater than 7 mph.

I had some fun today. The cardio was cool, I think I'll do this more often.

I ran out of gas on those DB Military Presses, but that was bound to happen. All-in-all, power across the board - Strength is really getting up there now!

Calories - 3600

Rubes · 12-08-2007, 07:36 PM

been seein alot of red TC keep up the great work

12-04-2007, 05:19 AM	#661
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	12/04/07 Weight In BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 12/4/07 Weigh In Weight: 284.5 – down 3 pounds from last time (technically up 1 pound since my weight fluctuated a lot last week) Waist: 36.0 inches – Down 0.5 inches from last week Stomach: 36.0 inches – Down 0.5 inches from last week Chest: 51 inches – No Change Shoulders: 62 inches – No Change Neck: 19.5 inches – Up 0.5 inches from last time Bi's: 17 inches – Down 0.5 inches from last time Calves: 19.5 inches - no change Lean Body Mass: 270.83 - Down from last week's 273.69 (-2.86 pounds) Body Fat Weight: 13.67 – Down from last week's 13.81 (-.14 pounds) Caliper readings - 4 point test: Abs – 6.5 mm – no change from last week Suprailiac – 9 mm – no change from last week Thigh – 3 mm – no change last week Triceps – 5 mm – no change from last week Estimated body fat % is ~12.80 %. Lost some weight – finally. I saw no change in caliper readings – that’s also nice (no added fat from what I can tell. I’ve been going for power and strength for the last two weeks and have done very well, so I think I may be adding weight in the near future (all to help with the Brazilian Jiu-Jitsu).
	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

12-05-2007, 01:59 AM	#662
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	12/04/07 Tuesday: My second day in class. Thiago (not the fighter) trained everyone (three of us showed up today - I think there's a holiday around here somewhere ). Here is how things went (what I remember from before I passed out ). 1. 15 minute warm-up/total beat-down. 8 minutes sprinting same as yesterday. 200 crunches (50 full, 50 on each side, and 50 bicycle kicks). Sat up and extended legs in front and pushed out 50 times. Sat up with legs extended in front and moved them over and under each other 50 times. Then there were shoulder pulls where you pull yourself across the mat using only the back of your forearms to grab the mat and your shoulders to pull your bodyweight. This was done three times followed by three where we were allowed to use our knees to kind of snake across the mat. He also had them doing rolls (I didn't know how to do them and told him that right away), I was just told to keep running for the time. Finally, we had to hold a supinated plank variation (supporting your body with only your hands positioned under your butt, chin tucked into your chest and legs elevated). We must have held this for 3-4 minutes while Thiago decided to walk around and stand on us (it felt fine, he evenly distributed his weight across my chest and as long as I kept everything in line I was fine). I was so out of breath! 2. 15 minutes learning new choke holds. They were both collar chokes from full guard. I think he called one of them the Axe Choke and said the other was just a variation of the Axe. There was only one student there with enough experience to be able to tell if the choke was in tight enough, so the rest of us worked on him. Thiago told both of us that he thought I was really a purple belt, and after successfully sinking the choke in the first time and making the guys face go a little purple he laughed and said that he was told that I was just a white belt but that everyone must have meant to say that I was an "American Top Team white belt (aka purple belt)" ! 3. 30 minutes rolling. Thiago insisted that I watch and not participate until next time. Renato just had me do the same sweeps over and over during this period, but Thiago just wanted to see if I had any questions and to explain what each guy was trying to do (I knew they were fighting for a dominant position). The other guys just told me that all they're really trying to do is stop the more experienced guys from submitting them which doesn't usually work (this came from the student with the most experience, he rolled with Thiago first and explained it all afterward - he said we were really there to give the black belts a struggle then inevitably submit to them when they secure their submissions). Another fun day, my calves are still in pain and my abs are feeling a little better. I had a very difficult time making it through the warm-ups, but working with those guys was great - they gave me a lot of encouragement. After those warm-ups, everything else felt like pure cake (not really easy, just easier by comparison). Calories - ~4500 (it was a cheat day - a very well deserved cheat day!)
	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

12-05-2007, 05:41 PM	#667
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	No workout today, took a day to let my calves heal a little. Tomorrow is going to be a lot of work. We have a shuttle launch at 4:31:38 pm. I get to work the morning helping set things up for the afternoon guys to actually work the launch. I work at a tv station - we're going to cover NASA live like we usually do starting at 4 pm and running for about 45 minutes. I get to set up all the lives and try to ensure that everything is working correctly for the other guys (I do not want to work the launch itself - that is a lot of painful work). Then I get to meet with my trainer at 4 pm followed by another BJJ session at 7 pm. Also, it is going to be a legs day ( torture fun)! Calories - 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

12-07-2007, 12:14 PM	#678
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	12/6/07 Thursday: Legs: Warm up - Chops on Cable Machine: RI - 30 \| 2 sets x30 lbs x15 reps Lungeson Bosu Ball: RI - 30 \| 3 sets xBW x12 reps Single Leg Leg Press: RI - 60 \| 90lbs x 12, 140lbs x12 reps, 180lbs x10 reps, 180lbs x10 reps, 210lbs x7 reps PR for Weight Ball Squats: RI - 45 \| BW+30 x10, 15, 15 (going up to random positions for the last 5 reps of each set, the last 2 reps were 3 second negatives). Superset: RI - 30 \| 1 - Hip Abductions \| 130x15, 170x12, 205x10 (Entire Stack) PR for Weight 2 - Hip Adductions \| 130x15, 170x12, 205x10 (Entire Stack) PR for Weight Cardio - 20 minutes SS 8 minutes on a stair mill (min hr - 80, max hr - 135, level 8). 12 minutes on a stair mill (min hr - 118, max hr - 180, level 5 & 15, 1 interval @ level 15 @ 180bpm for 20 seconds). Calories - 3700 Had some fun with those leg presses! Everything went up a notch today. I wanted to go in for another class but felt kind of sick. I might go in Friday night for one of their seminars (kind of a open night for anyone who wants to participate - they heavily suggest that I go in for some). I kind of felt bad, I told Thiago I'd be there but decided to stay home and wait until I felt better (besides, my calves were still in some pain - not complaining, just stating the facts).
	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

12-07-2007, 05:29 PM	#679
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	12/7/07 Friday: Back/Abs: Hyper Extensions: RI - 30 \| BWx12, BW+ 4 lb medicine ball (catch and throw style with partner) x 12, BW+6 lb medicine ball x 12 Hyper Extensions with Cobra: RI -30 \| BW+ 5lbs/hand x 12, BW+10lbs/handx12, 12 PR for Weight Balance on Bosu Ball \| BWx ~10 seconds (not great, but back was already a little tired) PR for time - last time was much worse Abs - Leg Lifts/Flutters/Knee Ins \| Each for 1 set of 8 reps just threw a bunch of random things like that in there to change things up a bit. BB Ab Roll:RI - 30 \| Bwx10, 10, 10 (straight and obliques alternated during each set with 2 or 3 reps done with 3 second holds at full extension) Cardio - 27 minutes SS/HIIT 10 minutes on a stair machine SS (min hr - 63, max hr - 150, levels 5-12). 3 minutes on an elliptical SS (min hr - 88, max hr - 161, level 8 and 13). 14 minutes on a treadmill HIIT. Min hr - 88, max hr - 170, speed - 1.5-7.5mph, incline - 0.0-6.5. 3 sets @ 6, 6.5, and 7 mph respectively for 20 seconds. 1 set @ 6 mph and an Incline of 6.5. This was forward sprint, right side shuffle, backwards run (slow), left side shuffle, then forward sprint again each phase was about 45 seconds and repeated through the 14 minutes. The wind sprints were towards the end at 6-7.5 mph all others were 5-6 mph. My trainer and I had fun with his one. We got to try a bunch of random things and do some balance exercises. Calories - 3600
	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

12-05-2007, 04:35 PM	#663
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Ha., so your version of MMA actually was Mixed martial Arts, i thought it stood for something else.....

12-06-2007, 09:29 AM	#671
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	So TC - what is the ultimate weight you are striving for?? Those classes you're taking sound pretty intense.. I honestly don't think I could do 200 reps for abs without passing out

12-08-2007, 07:20 PM	#680
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283 Blog Entries: 8	12/8/07 Saturday: Upper Push: Warm-up: 5 minutes on a stair master, 2 sets of 50 jumping jacks and 2 sets of 20 push-ups (20 and 15 really), 2 sets of 50 crunches with knees raised, 50 oblique crunches, and 50 bicycle kicks Smith Flat BB Bench: RI - 60 \| 135x6, 145x4, 165x2 PR for Weight, 125x6, 115x8 Smith Shoulder Press: RI - 60 \| 80x6, 100x3, 115x2 PR for Weight, 90x5, 80x7 DB Flat Bench Press: RI - 60 \| 30'sx10, 40'sx8, 45'sx7 PR for Weight, 40'sx10, 30'sx10 DB Military Press: RI - 60 \| 20'sx10, 25'sx8, 30'sx5, 25'sx6, 20'sx8 Farmer's Walk: RI - 60 \| 100 pounders x 210 feet PR for Distance (+10 feet) Cardio - 30 minutes HIIT Warm-up from before ~ 20 minutes total time - stairs had a min hr of 90, max of 135, and was at level 6, the others had a min hr of 125, and a max hr of 155. 10 minutes on a treadmill HIIT. Min hr - 96, max hr - 175, incline - 0, speed - 1.5 (backwards run), 2.4-2.8 (side shuffling), and 7.0-9.0 for forward sprints. There were a total of 5 rounds each lasting 2 minutes and each round contained one sprint @ 20 seconds @ speeds greater than 7 mph. I had some fun today. The cardio was cool, I think I'll do this more often. I ran out of gas on those DB Military Presses, but that was bound to happen. All-in-all, power across the board - Strength is really getting up there now! Calories - 3600
	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

12-08-2007, 07:36 PM	#681
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,106 Blog Entries: 1 Photos: 5	been seein alot of red TC keep up the great work
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

12-08-2007, 07:38 PM	#682
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,283