tallcall

Saturday:

Upper Push: Speed and Reps

DB Bench on a Stability Ball: RI - 30 | 25'sx15, 30'sx15, 30'sx15, 30'sx15

Arnolds: RI - 30 | 3 sets x 15 lb dbs x 10 reps

EZ Bar Skull Crushers: RI - 30 | 30 lb bar x 3 sets x 15 reps, 40 lb bar x 2 sets x 12 reps

Front/Lateral Raises: No Rest - Just Went From One Variation to Another and Back | 3 sets x 10 lb dbs x 12 reps

Cable Incline Flys: RI - 15 seconds | 20 lbs x 15, 30 lbs x 15, 40 lbs x 15, 50 lbs x 15

Cardio - 20 minutes

10 minutes abs, back, stretching, a couple triangle choke drills (just to scare people )

10 minutes on a Treadmill (). I got in a few sprints at 6-6.5 mph for about 45 seconds a piece. I changed my run style a little to try to sprint directly off the balls of my feet instead of letting my heal impact the belt. It actually felt really nice at the higher speeds, definitely something I want to get used to!

Calories - 4250

This is the end of week 2 of my 6-OXO cycle. I have only experienced tiredness, some aggression () and definitely some strength gain (). I'm also hungry as ever (I feel like a garbage disposal that's just begging for more ALL the time).

No one was there today, I got everything I wanted and more. I even got to watch one of my trainer friends school someone on squats (). Man, I was so happy to see that (although he was only showing the guy because he was trying to work in with the guy - but a good job nonetheless!).

I didn't even run into the same idiots I usually do, I actually ran into some power lifters and one female power lifter (very rare for me to see that, but she was impressive with all her lifts).

Oh well, tomorrow I might be heading over to Red Lobster. It's a gift from the station I work fo, a $75 gift card to and Darden restaurant (I'm definitely getting some lobster or crab meat!).

TTFN

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

Sunday:

Upper Pull - Speed and Reps:

Pull-ups:RI - 30 | BW-112 x 3 sets x 10 reps PR for total reps

One Arm Seated Cable Row: RI - 30 | 105, 120, 135, 120, 105 x 15 reps each

Bent Over Trap Bar Row: RI - 30 | 65, 75, 85 x 15 reps each

Back Extensions With Cobras: RI - 30 | BW+20 x 3 sets x 15 reps

DB Shrugs: RI - 30 | 50's x 3 sets x 20 reps

Farmer's Walks: RI - 30-60 | 60 lb dbs x 3 round trips, 456 feet - PR for Distance

Cardio - 20 minutes-ish

10 minutes doing abs, back extensions (supermans), stretching, and Triangle and momentum to advance drills.

~10 minutes doing some shin work - 4 sets of 20 reps with a plate sitting on an aerobic step which was placed on my feet. I sat on a bench and flexed my feet up as far as they would go (dorsiflexion), then drove them as far down as possible (plantarflexion??). I did this with both feet, and then with each foot separately. I really felt the stretching there, felt kindo of nice.

Calories - 4000

Those Farmer's Walks gave me a nice burn and a bit of a pump in my forearms - not that it matters of course, but I've never had that happen to them. It felt very nice, I felt like I could crush anything ()!

I ran into one of the guys I work with in BJJ class. That was too cool, we didn't talk much since we were both pretty busy, but it was nice to see a familiar face among all the new crazy people.

Speaking of that, I overheard someone asking about arm exercises in one of the big expensive cable machines (the kind with the nice weight stacks and a second pulley on the other side). He was asking if the straight bar was for arms. I couldn't help but laugh a little, then I thought, damn, I wanted to do some upright rows with that attachment, now this moron's going to spend the next 25 minutes doing curls with it and talking with his friends (3 of them - why do they always travel in packs of 3?) for 5 or 6 minutes between sets.

Anyways, he was the only major idiot I saw today, so I guess all is pretty good.

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

fUnc17

You seem disappointed.

Lots of cals burned there, good job

Strength Edge

tallcall

Oh that was the calories taken in.

I burn 3600 walking around (I get too tired if I eat much less), probably 600 or so from the workout = 4200 burned calories.

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

fUnc17

Thats great, thats about what I burn. I have no idea how I maintain weight.

Strength Edge

tallcall

I know what you mean, it seems like the weight should be just falling off. I just want a general fat reduction.

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

Gazhole

Congrats on the PRs, man that was an awesome workout!

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

tallcall

Thanks man. I have 2 more weeks of this high rep stuff, then I think I'm going to take a week off (or do a deload - not sure yet) and start back up with 3 power weeks afterward. I like this cycle better than the one I was on before (some exercises were for power, now all will fit either power or reps - power weeks will have fewer exercises in general and fewer sets).

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

Monday:

Legs: Reps and Speed Week 2

Superset: RI - Just enough time to get to the other machine and set the weight

1 - Leg Curl | 90, 100, 110 x 15 reps

2 - Hip Rotationa | 62.5, 87.5, 100 x 15 reps

BB Back Squats: RI - 60 | 90, 100, 110x15

Double Leg Leg Press: RI - ~15 | 200, 210, 220 x 15 - It felt like I was throwing this weight up it was just a little too light.

Seated Calf Raises: No rest, just enough time to change the weights | 45, 90, 90 x 20

Shin Work for about 10 minutes: RI - 15-20 | Placed a aerobic step on my feet and 35 pounds of weight, extended my legs out so that the feet were still flat on the floor but my legs were stretched. I sat on another bench and did 3 sets of 20 reps. Starting with both feet, then alternating left and right, back to both feet, and finished by going through the entire range of motion from dorsiflexion to plantarflexion and back, really getting a nice stretch on each one.

Cardio - 15 minutes

5 minutes on a stair mill - going slow due to the splints and stretching on each step.

10 minutes abs, back, stretching (really I think I spend 15-20 minutes just stretching now that I know how to do it effectively and see - and feel - its importance).

I talked to ATT's strength and conditioning coach about them today. He showed me a few stretches I can do anytime to help them. I think it's all from the running we do here. I jumped in and went full speed. We do a lot of sprinting and rapid direction changes. Usually we're told to sprint down the mat, then side shuffle along the far side and run backwards the rest of the way back to the original starting position and do it again (lasts for about 5 minutes). That's a lot of quick direction changes. He agreed with that thought and said he definitely knows it is possible.

BJJ:

Practiced another variation of basically (from what I can tell) a failed triangle choke turned into a Kimura. Then I got to roll for about 15 minutes with everyone (there were only 4 of us). I did pretty good, I'm just focusing on keeping my balance and posture, also staying the HELL off of my back. One of the guys there is also a wrestling coach and he and I work one on one for about 30-40 minutes after class on Mondays. He's always demanding that I do anything I have to to stay off my back, I have to either immediately sweep or get on my side and limit the other guy's options.

All in all a great session, everyone commented on how they thought I have very much improved my balance and control, also staying calm on the ground and not tapping out so quickly when a reversal is right in front of me (although to be fair, I really didn't know how to get the reversals until after the match).

I think I was in class for about 1 hour 45 minutes (that last 45 minutes was all solo with my friend doing some techniques and a little rolling).

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

fUnc17

Good job, I like the kimura from triangle position, they never expect it.

Strength Edge

tallcall

Yeah, it is fun to pull things like that on people. I kind of like working on my back, it allows me to be sneaky and try to catch people off guard.

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

fufu

Nice, sounds like you have a good bunch of people to train with.

fufu's 1337 Journal

Your diet will set you free.

tallcall

They are very good guys (on and off the mat).

We are preparing for a tournament locally in February. From what I'm told, our school has always had a pretty good turnout. I plan on being there for them.

We are training in every class now for that tournament, Thiago sure likes to punish everyone. Usually a 12 lb medicine ball gets slammed into everyone's abs during the warm-ups, then he stands on us and jumps on one foot twice - I thought I was going to puke. He does far worse to his MMA and no-gi classes!

For practice, we just went kind of down the line and cycled through everyone for 2 minutes each, one guy taking top, the other on the bottom (guy on top is trying to pass and submit, the guy on bottom is trying to sweep or get to a better position). I had a lot of fun and got my butt kicked a few times. I've definitely improved my balance over last week and all of the guys noticed it ( I'm so happy, it's all paying off)!

After the initial beatings, we rolled for our customary 15 minutes. Again, I felt much more in control and calm during the first match. The second guy kept getting me and sweeping, on the plus side, I still gave him hell on my back as much as I could (made it very difficult for him to get me even though he had side control, I kept moving everywhere). He did frustrate the hell out of me but I didn't lose my patients (I still lost to him a bunch of times).

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

Weigh In
Weight: 285 – up 1.5 pounds from last week’s 283.5

Waist: 35 inches– No Change from last week
Stomach: 35 inches– No Change from last week
Chest: 50 inches – No Change from last week
Shoulders: 63 inches – No Change from last week
Neck: 19.5 inches – No change from last week

Bi's: 17.5 inches – No Change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 276.75 – Up from last week's 273.25 (+3.50 pounds)
Body Fat Weight: 8.25 – Down from last week's 9.75 (-1.55 pounds)

Caliper readings - 4 point test:
Abs – 5.5 mm – No Change from last week
Suprailiac – 5.5 mm – Down 0.5 mm from last week
Thigh – 2.5 mm – No Change from last week
Triceps – 3 mm - Down 0.5 mm from last week

Estimated body fat % is ~10.89 %.

Once again, I gained weight while reducing fat! I’m still feeling great and hungrier than ever!

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

I am astonished that you have'nt slipped up once in this. You always get results TC, I think you are the most commited person on this board.

tallcall

I've been eating like a horse, weight training for 3 hours a week, and training martial arts for 3-4 hours a week on average (some weeks are 5 hours). I could probably eat a cow and not gain much fat!

.... that sounds pretty good.....

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

katt

I agree w/Goob - you've been so consistant you're an inspiration to us all.

What is your final goal??

tallcall

To be honest, I don't have a final goal. I just want an all around great level of fitness and to see my abs (I can see the top row right now if I flex), and do as much of this as I can without giving up strength.

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

Wednesday:

Upper Push: Reps week 2

DB Bench on a Stability Ball: RI - 30 | 25's, 30's, 30's, 35's x 15 reps each

X Body Raises: RI - 30 | 10 lb dbl x 3 sets x 12 reps

Side Raises: RI - 30 | 10 lb dbs x 3 sets x 15 reps

Pushdowns: RI - 30 | Machine #6 x 3 sets x 15 reps

Shin work - DB Calf Raises: RI - 30 | 4 sets x BW+50 x 20 reps

Dorsiflexion and Plantarflexion with Weights: No Rest | 4 sets x 35 lbs x 20 reps

Cardio - 25 minutes

Before Workout:
5 minutes on a treadmill doing some sprinting.

10 minutes for abs, flutters, leg outs, back extensions
- 20 minutes for stretching

After Workout:
10 minutes on a treadmill sprinting on the balls of my feet (60 seconds sprint @ 3.0 mph/60 seconds active recovery). I know it's only 3 mph, but running on my toes is very different and I have to take it a little slower, plus the splints are still there - a LOT better than last week though (slow to heal).

Calories - 4000

I was working right next to one of the new trainers (kind of a moron). He was "training" a new person. I felt bad for the new person, the trainer told him his traps would be able to handle a lot of weight. I know they're a very strong muscle group and can handle a lot of weight, but the trainer just started saying things like "you can handle another 50 pounds, traps are very strong" - not a great idea to assume without any kind of strength test.

Anyways, it kind of felt like I was in a sea of idiots today. Everyone's looking at me strange when I'm pressing off a stability ball. I think this is a pretty decent workout when you consider that I'm moving weight across a moving center of gravity - as opposed to a fixed center when lying on a bench or on the floor!

A nice day all around though (... keeps smiling in the hopes that good things will come... ).

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

Thursday:

BJJ:

I had a good time in class, I got to work with some guys who haven't been there for a while. One of them had an amature fight about 2 months ago and has been out for the last month or so. He lost the fight but said it was something he did not regret.

I have to admit I really missed talking to him. What a cool guy! I have to say, he was looking pretty lean too (which always nice to see )!

We did a lot of rolling, 2 minute rounds where one guy starts on top and another starts on the bottom. Generally speaking, the first one to better their position stays and goes to the bottom while the other one is replaced by another student on the top. I think we each had 3 rounds of this. Then 15 minutes of free rolling.

Our instructor likes to punish everyone during the warm-ups as much as possible. He usually has us lay flat, chin to chest and legs elevated with our hands under our butt. He walks around to everyone and will do pretty much anything - sometimes he drops a 12 pound ball on us (more like a forced drop) about 6 times, stomps on us with a flat foot, stomps on us with his heel, stands on us and hops on one foot 3 times, hops on two feet 3 times, stands on us and turns to give a little speech, kneels down and delivers punches straight to the abs, or he'll just start running and hop onto each of us as he runs the circle. He'll usually do two of them each day (you'd swear he thinks he's a lightweight when in reality he weighs about 190 pounds).

Today he did the stand on us and stomp along wit the straight heel stomps, all while we're holding the position for almost 3 minutes. He's really pushing everyone hard for this tournament. From what I've been told, none of the other local places push their guys nearly as hard, so I can't wait to see everyone who enters win their matches!

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

Friday:

Upper Pull: Reps Week 2:

Pull-Downs: RI - 30 | 120x15, 150x12, 12

DB Rear Delt Rows: RI - 30 | 40 lb dbl x 3 sets x 15 reps

T-Bar Row: RI - 30 | 75, 85, 95 x 15

Back Extensions W/Medicine Ball: RI - 30 | 10 lb med ball x 3 sets x 15 re