Tallcall's journal

goob · 12-30-2007, 05:26 AM

Oh fuck that. That's brutal cardio TC, really brutal. Good job.

tallcall · 12-30-2007, 07:49 PM

Sunday:

Cardio - 30 minutes

10 minutes Treadmill - same as before.

20 minutes on crunches (50, 50, 50, 50), jumping jacks (100), leg outs (25), flutters (20 vertical, 20 horizontal), supinated plank for 60 seconds, positional drills, and sweeps (done without a partner).

Calories - 4000 - cheat day

Quick session. I'm probably going for 45+ minutes tomorrow, we'll see.

katt · 12-31-2007, 12:13 PM

Hey TC - Happy New Year!!

tallcall · 12-31-2007, 01:34 PM

Quote:

Originally Posted by katt

Hey TC - Happy New Year!!

Happy New Year to you too

!

YouTube Video

tallcall · 01-01-2008, 07:09 PM

Tuesday:

Cardio - 60 minutes

10 Minutes on a treadmill for sprints.

50 Minutes doing various drills.

I did some shadow drills (sweeps from butterfly guard, spider guard, closed guard - I think that one's called the "Upa"). I grabbed a stability ball and practiced side control stepping through to north/south stepping through to scarf hold then to side control on the other side and finally to hip control, then the other way. Practiced shrimping and back breakfalls. Practiced going from a seated position to tripod. Practiced two leg and one leg pushes on back. Then I did the same recovery/lung thingie drills I have been doing all along with a whole bunch of crunches and back extensions.

I really think this is a better way for me to do my cardio because it turns into something much more valuable to me and what I'm trying to do.

Calories - 4000

I think I'm going to ask my trainer (who has a lot of experience wrestling) for some tips on different drills that can be done without a partner since some of them carry over pretty nicely.

Oh yeah, this was the last day of my rest period!! Back to the weights tomorrow!

tallcall · 01-02-2008, 05:40 AM

Weigh In:

Weight: 282.5 – Down 1 pounds from last week’s 283.5

Waist: 35.5 inches – No change from last week
Stomach: 35.5 inches – No Change from last week
Chest: 49 inches – No Change from last week
Shoulders: 62 inches – No Change
Neck: 19.5 inches – No change
Bi's: 17 inches – No change
Calves: 19.5 inches - No change

Lean Body Mass: 270.46 – Down from last week's 271.41 (-1.05 pounds)
Body Fat Weight: 12.04 – Down from last week's 12.09 (-0.05 pounds)

Caliper readings - 4 point test:
Abs – 7 mm – No change from last week
Suprailiac – 7 mm –no change from last week
Thigh – 3 mm – no change last week
Triceps – 4.5 mm – no change from last week

Estimated body fat % is ~12.26 %.
I took the last week and a half off from weight lifting and BJJ practice so this is all good news. I should be back to setting personal records very soon and I’ll be getting back to classes starting Monday. I kept up with my cardio (3-4 hours each week) by doing a whole lot of BJJ drills and circuit style ab training.

katt · 01-02-2008, 07:47 AM

Awesome TC! You kept your weight down in the hard holiday season!

tallcall · 01-02-2008, 08:46 AM

Quote:

Originally Posted by katt

Awesome TC! You kept your weight down in the hard holiday season!

Yeah, I just feel bloated. I thank all the cardio for helping to keep the weight down even though I ate almost everything in sight most of the time

.

tallcall · 01-02-2008, 07:29 PM

Wednesday:

Legs: - 45 minute session (as opposed to the normal 30 minute sessions I normally have)

Superset: RI - 30 |
Hip Adductors | 170x12, 190x12, 205x10 PR for Reps at this Weight

Hip Abductors | 170x12, 190x12, 205x10 PR for Reps at this Weight

Hip Rotations | 100x12, 112.5x10, 125x8 PR for Weight

Deadlift (Conventional for 2 sets and Sumo for 3 using switched grip): RI - 60-90 seconds | 135x12, 185x10, 225x10, 265x2 PR for Weight - No Straps, 200x8

Superset: RI - 30 |
Lunges | BWx5 (right), 10 (left), BW+20 x 8 (left/right), BW+40 x 8 (left/right)

Side Lunges Limbo Style | BWx5 (left/right), BWx5 (left/right)

Smith Squats: RI - 90 | Bar+90x10, Bar+120x10, Bar+160x10 PR for Reps

Single Leg Extension: RI - 45 | 50x12, 90x6, 90x6

Cardio - 15 minutes

15 minutes on a stair mill. Nothing special, got in 3 sprints on it after my session (20 sec sprint, 60 sec recovery).

Wow, that was fun. Lets see....5 new records! We really cranked up the pace on some of this stuff too, especially the deadlifts and squats (each rep done correctly and at almost double my normal speed).

I've never been at a gym through new year's before. Man there were like a hundred new people there! Some of them even thought it would be great to just jump on equipment I was using (if I'm supersetting, I just leave some of my crap at the machine while I'm away and most people will wait a minute - I always let people work in with me). I actually had to ask to work in with them to get the machine back!

Also, when I was deadlifting, someone came way too close, so during one of the sets my trainer told me to be sure I contacted the ground and to just let it bang a little, so I just about slammed it down (loud bang) - I smiled - and everyone backed-the-fuck-up

!

Where's that thread about all the stupid people at the gym? This should be a fun month to watch that one grow.

Calories - ~4000 - I made today a very high carb day

fufu · 01-02-2008, 07:30 PM

congrats on the PR's.

tallcall · 01-02-2008, 07:37 PM

Quote:

Originally Posted by fufu

congrats on the PR's.

Thanks man, same to you! These resting periods really help don't they.

fufu · 01-02-2008, 07:38 PM

Oh yes they do. I love the days I used not record them and just chill out a while in between sets.

tallcall · 01-02-2008, 07:41 PM

It feels like you're in competition with yourself to get better every time when you're keeping records like that. I like the feeling that I just did something I couldn't do a couple weeks ago!

fufu · 01-02-2008, 08:01 PM

That's true, but I get more joy from lifting heavier weights than lifting the same weight at a lower rest interval.

tallcall · 01-02-2008, 08:54 PM

Quote:

Originally Posted by fufu

That's true, but I get more joy from lifting heavier weights than lifting the same weight at a lower rest interval.

Yeah, keep pushing to get better.

**DOMS** · 01-02-2008, 09:22 PM

So, are you dating yet? You've made a lot of progress. I have to image that you're ready for it.

tallcall · 01-03-2008, 05:11 AM

Quote:

Originally Posted by DOMS

So, are you dating yet? You've made a lot of progress. I have to image that you're ready for it.

Not yet. It's amazing how many guys out there are complete creeps, and the rest seem to think I'm one of them. Oh well, I really want to find one someday. I'm definitely ready for it!

On the plus side I got to talk to Aaron again (it's been months). He said he'd like to eventually take me up on my offer for a drink and that school just got in the way a little (which I completely understand). Good for him focusing more on his education than anything else. There's a lesson in here somewhere (Soxmuscle - ignore the ladies and focus

, it's only for a short period).

goob · 01-03-2008, 12:35 PM

Hope you had great holidays TC!!

tallcall · 01-03-2008, 06:52 PM

Quote:

Originally Posted by goob

Hope you had great holidays TC!!

They were better than I thought they would be. I just really don't like most holidays and I just want to get back to normal.

tallcall · 01-03-2008, 07:24 PM

Thursday:

Upper Push:

Cross-Body Push: RI - 45 | Machine #4x12 L/R, #5x12 L/R, #7x12 L/R PR for weight

Superset 1: RI - 60 |
1a - Reverse Fly | #4x10, 10, 10

1b - Serratus Pulls | 55x10, 10, 10

Flat Bench Power Presses: RI - 60 | 95x10 (3 second negatives on all reps), 95x8 (rest/pause at the bottom for 3 seconds on the last 2 reps)

Superset 2: RI - 45 |
2a - Cross-Body Raise/Press | 8lbx12 PR for Weight, 12, 12

2b - Triceps Extension | #5x12, #6x10, #7x10 PR for Weight

Cardio - 30 minutes

10 minutes on a treadmill. Did some sprints.

10 minutes abs (keeping pace high) back extensions and stretching.

5 minutes on an elliptical machine. Was going fine until I broke it by pushing it above 120 rpm (just grabbed the handles and pushed everything I had into my legs and powered straight to 120+ rpm when the machine had a checksum error

).

5 minutes on a treadmill. More sprints - this time I broke 9.5 mph for 15 seconds - new speed record - getting close to 10 mph!

It's kind of nice to break a machine in that fashion. I was channeling so much force through my legs I drove the machine to over it's limit and caused the computer to crash big time (a checksum 5598 error is what I think it said - I just smiled and got off while one other guy looked at the display then back at me with a look of shock on his face

). I credit this to all that squatting and deadlifting - lots of power there.

I absolutely love terrorizing the hell out of the people there (I've broken stair machines, treadmills, ellipticals, and of course did what I did last time and slammed 265 pounds on the floor while deadlifting).

Man the gym idiots are out in full swing this month, I'm kind of having fun watching them. It's when they start lecturing me that I get a little angry (you go use the only squat cage to do your upright rows there skippy and leave the real work to me ).

katt · 01-04-2008, 09:21 AM

haha on the newbies.... I haven't seen that many so far, maybe a couple on the cardio machines.. but then again, I go at 5 in the morning also. There could be more people at the 5 p.m. time frame.

Nice job on the tread!

tallcall · 01-05-2008, 06:20 PM

Saturday:

Upper Pull:

DB Rear Delt Rows: RI - 45 | 30x10, 35x10, 40x10, 45x10 PR's for Weight

One Arm Seated Cable Row: RI - 60-90 | 135x10, 165x10, 180x8, 210x6 PR for Weight

Back Extensions With Cobras: RI - 60 | BW+20x12, BW+20x10, BW+30x10 PR for Weight

Pull-Ups: RI - 60 | BW-64x1 PR for Weight, -76x2, -88x4, -88x4

Farmer's Walk: RI - 60 | 120 pound dbs for 102 feet - PR for Distance - Previous record was 82 feet.

Cardio - 30 Minutes

10 minutes on a treadmill.

20 minutes for abs, positioning drills, Top Control drills on a stability ball (quickly switching between side a control, scarf, north/south, side b control, hips, and full mount - clockwise and counterclockwise randomly). I just kept going on the drills for about 10-15 minutes at as quick a pace as I could (keeping in mind that there were quite a few other people around me so I had to slow down for them quite a bit).

Calories - 4500

That was fun. My form on the Cobras kind of sucked, but my trainer was also there working out and stopped by to give me some advice. I helped him out a bit too where I could (really not much, but we had a nice chat among all the other idiots there -

).

I did Pull-Ups last this time and suffered a little. I really wanted to do it in a ladder fashion, but just couldn't find my right starting weight (took about 3-4 attempts to figure it out, so by then I was kind of tired and kept hitting technical failure -

). Oh well, I got my weight, still really working for body weight pull-ups (the last time I did them I wrote it down as bodyweight, but really I meant to write bw-____ and forgot what weight I had it set to when I was writing it up afterwards).

Witchblade · 01-05-2008, 07:56 PM

Sick cable rows, man.

Rubes · 01-06-2008, 04:16 AM

TC is a beast no doubt about that one

12-30-2007, 05:26 AM	#721
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Oh fuck that. That's brutal cardio TC, really brutal. Good job.

12-30-2007, 07:49 PM	#722
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	12/30/07 Sunday: Cardio - 30 minutes 10 minutes Treadmill - same as before. 20 minutes on crunches (50, 50, 50, 50), jumping jacks (100), leg outs (25), flutters (20 vertical, 20 horizontal), supinated plank for 60 seconds, positional drills, and sweeps (done without a partner). Calories - 4000 - cheat day Quick session. I'm probably going for 45+ minutes tomorrow, we'll see.
	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

01-01-2008, 07:09 PM	#725
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	01/01/08 Tuesday: Cardio - 60 minutes 10 Minutes on a treadmill for sprints. 50 Minutes doing various drills. I did some shadow drills (sweeps from butterfly guard, spider guard, closed guard - I think that one's called the "Upa"). I grabbed a stability ball and practiced side control stepping through to north/south stepping through to scarf hold then to side control on the other side and finally to hip control, then the other way. Practiced shrimping and back breakfalls. Practiced going from a seated position to tripod. Practiced two leg and one leg pushes on back. Then I did the same recovery/lung thingie drills I have been doing all along with a whole bunch of crunches and back extensions. I really think this is a better way for me to do my cardio because it turns into something much more valuable to me and what I'm trying to do. Calories - 4000 I think I'm going to ask my trainer (who has a lot of experience wrestling) for some tips on different drills that can be done without a partner since some of them carry over pretty nicely. Oh yeah, this was the last day of my rest period!! Back to the weights tomorrow!
	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

01-02-2008, 05:40 AM	#726
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	1/2/08 Weigh In Weigh In: Weight: 282.5 – Down 1 pounds from last week’s 283.5 Waist: 35.5 inches – No change from last week Stomach: 35.5 inches – No Change from last week Chest: 49 inches – No Change from last week Shoulders: 62 inches – No Change Neck: 19.5 inches – No change Bi's: 17 inches – No change Calves: 19.5 inches - No change Lean Body Mass: 270.46 – Down from last week's 271.41 (-1.05 pounds) Body Fat Weight: 12.04 – Down from last week's 12.09 (-0.05 pounds) Caliper readings - 4 point test: Abs – 7 mm – No change from last week Suprailiac – 7 mm –no change from last week Thigh – 3 mm – no change last week Triceps – 4.5 mm – no change from last week Estimated body fat % is ~12.26 %. I took the last week and a half off from weight lifting and BJJ practice so this is all good news. I should be back to setting personal records very soon and I’ll be getting back to classes starting Monday. I kept up with my cardio (3-4 hours each week) by doing a whole lot of BJJ drills and circuit style ab training. Last edited by tallcall : 01-02-2008 at 05:42 AM. Reason: Dumb formatting error...
	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

01-02-2008, 07:29 PM	#729
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	01/02/08 Wednesday: Legs: - 45 minute session (as opposed to the normal 30 minute sessions I normally have) Superset: RI - 30 \| Hip Adductors \| 170x12, 190x12, 205x10 PR for Reps at this Weight Hip Abductors \| 170x12, 190x12, 205x10 PR for Reps at this Weight Hip Rotations \| 100x12, 112.5x10, 125x8 PR for Weight Deadlift (Conventional for 2 sets and Sumo for 3 using switched grip): RI - 60-90 seconds \| 135x12, 185x10, 225x10, 265x2 PR for Weight - No Straps, 200x8 Superset: RI - 30 \| Lunges \| BWx5 (right), 10 (left), BW+20 x 8 (left/right), BW+40 x 8 (left/right) Side Lunges Limbo Style \| BWx5 (left/right), BWx5 (left/right) Smith Squats: RI - 90 \| Bar+90x10, Bar+120x10, Bar+160x10 PR for Reps Single Leg Extension: RI - 45 \| 50x12, 90x6, 90x6 Cardio - 15 minutes 15 minutes on a stair mill. Nothing special, got in 3 sprints on it after my session (20 sec sprint, 60 sec recovery). Wow, that was fun. Lets see....5 new records! We really cranked up the pace on some of this stuff too, especially the deadlifts and squats (each rep done correctly and at almost double my normal speed). I've never been at a gym through new year's before. Man there were like a hundred new people there! Some of them even thought it would be great to just jump on equipment I was using (if I'm supersetting, I just leave some of my crap at the machine while I'm away and most people will wait a minute - I always let people work in with me). I actually had to ask to work in with them to get the machine back! Also, when I was deadlifting, someone came way too close, so during one of the sets my trainer told me to be sure I contacted the ground and to just let it bang a little, so I just about slammed it down (loud bang) - I smiled - and everyone backed-the-fuck-up ! Where's that thread about all the stupid people at the gym? This should be a fun month to watch that one grow. Calories - ~4000 - I made today a very high carb 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

12-31-2007, 12:13 PM	#723
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	Hey TC - Happy New Year!!

01-02-2008, 07:47 AM	#727
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	Awesome TC! You kept your weight down in the hard holiday season!

01-02-2008, 07:30 PM	#730
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,477 Photos: 3	congrats on the PR's.
	fufu's 1337 Journal Your diet will set you free.

01-02-2008, 07:38 PM	#732
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,477 Photos: 3	Oh yes they do. I love the days I used not record them and just chill out a while in between sets.
	fufu's 1337 Journal Your diet will set you free.

01-02-2008, 07:41 PM	#733
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	It feels like you're in competition with yourself to get better every time when you're keeping records like that. I like the feeling that I just did something I couldn't do a couple weeks ago!
	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

01-02-2008, 08:01 PM	#734
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,477 Photos: 3	That's true, but I get more joy from lifting heavier weights than lifting the same weight at a lower rest interval.
	fufu's 1337 Journal Your diet will set you free.

01-03-2008, 12:35 PM	#738
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	Hope you had great holidays TC!!

01-03-2008, 07:24 PM	#740
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	01/03/08 Thursday: Upper Push: Cross-Body Push: RI - 45 \| Machine #4x12 L/R, #5x12 L/R, #7x12 L/R PR for weight Superset 1: RI - 60 \| 1a - Reverse Fly \| #4x10, 10, 10 1b - Serratus Pulls \| 55x10, 10, 10 Flat Bench Power Presses: RI - 60 \| 95x10 (3 second negatives on all reps), 95x8 (rest/pause at the bottom for 3 seconds on the last 2 reps) Superset 2: RI - 45 \| 2a - Cross-Body Raise/Press \| 8lbx12 PR for Weight, 12, 12 2b - Triceps Extension \| #5x12, #6x10, #7x10 PR for Weight Cardio - 30 minutes 10 minutes on a treadmill. Did some sprints. 10 minutes abs (keeping pace high) back extensions and stretching. 5 minutes on an elliptical machine. Was going fine until I broke it by pushing it above 120 rpm (just grabbed the handles and pushed everything I had into my legs and powered straight to 120+ rpm when the machine had a checksum error ). 5 minutes on a treadmill. More sprints - this time I broke 9.5 mph for 15 seconds - new speed record - getting close to 10 mph! It's kind of nice to break a machine in that fashion. I was channeling so much force through my legs I drove the machine to over it's limit and caused the computer to crash big time (a checksum 5598 error is what I think it said - I just smiled and got off while one other guy looked at the display then back at me with a look of shock on his face ). I credit this to all that squatting and deadlifting - lots of power there. I absolutely love terrorizing the hell out of the people there (I've broken stair machines, treadmills, ellipticals, and of course did what I did last time and slammed 265 pounds on the floor while deadlifting). Man the gym idiots are out in full swing this month, I'm kind of having fun watching them. It's when they start lecturing me that I get a little angry *(you go use the only squat cage to do your upright rows there skippy and leave the real work to me ).*
	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

01-04-2008, 09:21 AM	#741
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	haha on the newbies.... I haven't seen that many so far, maybe a couple on the cardio machines.. but then again, I go at 5 in the morning also. There could be more people at the 5 p.m. time frame. Nice job on the tread!

01-05-2008, 06:20 PM	#742
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	01/05/07 Saturday: Upper Pull: DB Rear Delt Rows: RI - 45 \| 30x10, 35x10, 40x10, 45x10 PR's for Weight One Arm Seated Cable Row: RI - 60-90 \| 135x10, 165x10, 180x8, 210x6 PR for Weight Back Extensions With Cobras: RI - 60 \| BW+20x12, BW+20x10, BW+30x10 PR for Weight Pull-Ups: RI - 60 \| BW-64x1 PR for Weight, -76x2, -88x4, -88x4 Farmer's Walk: RI - 60 \| 120 pound dbs for 102 feet - PR for Distance - Previous record was 82 feet. Cardio - 30 Minutes 10 minutes on a treadmill. 20 minutes for abs, positioning drills, Top Control drills on a stability ball (quickly switching between side a control, scarf, north/south, side b control, hips, and full mount - clockwise and counterclockwise randomly). I just kept going on the drills for about 10-15 minutes at as quick a pace as I could (keeping in mind that there were quite a few other people around me so I had to slow down for them quite a bit). Calories - 4500 That was fun. My form on the Cobras kind of sucked, but my trainer was also there working out and stopped by to give me some advice. I helped him out a bit too where I could (really not much, but we had a nice chat among all the other idiots there - ). I did Pull-Ups last this time and suffered a little. I really wanted to do it in a ladder fashion, but just couldn't find my right starting weight (took about 3-4 attempts to figure it out, so by then I was kind of tired and kept hitting technical failure - ). Oh well, I got my weight, still really working for body weight pull-ups (the last time I did them I wrote it down as bodyweight, but really I meant to write bw-____ and forgot what weight I had it set to when I was writing it up afterwards).
	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

01-05-2008, 07:56 PM	#743
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Sick cable rows, man.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-06-2008, 04:16 AM	#744
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	TC is a beast no doubt about that one
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51se