tallcall

Saturday

Shoulders:

DB Military Press:

25'sx10
30'sx10
35'sx8 PR
35'sx8 PR
25'sx8

Rear Delt Row:

25'sx10 PR
25'sx10 PR
25'sx10 PR
25'sx10 PR

Single Side Raises (Cable):

30x12
40x12 PR
40x12 PR

Front Raises (Cable):

40x10
50x10
60x10 PR

Shrugs:

140x12
210x12
260x10 PR
260x10 PR

Didn't get to do any normal shoulder presses, but I was kind of tired (I had to work 12 hours today ).

Cardio: 40 minute HIIT

5 minute warm up on the rowing machine.
35 minutes on a treadmill (max incline was 12.5, max speed was 4.5, min incline was 3.0, min speed was 3.0, max hr = 165, min hr = 130). Intervals varied starting with (low intensity/high intensity) 60/60, then 90/90, 120/90, 60/60, repeating every few minutes.

All in all today was great. I got to take out a lot of anger on those weights, and that's always a good thing!

My diet suffered because of the long hours, but I insisted on keeping it as clean as possible (no quick fixes like fast food). I hate having to eat 4 meals at work (scrambling to find something comparable to my normal meal 5 on such short notice). Oh well, they will never understand why I'm doing what I'm doing, but I'm still trying to explain it to them.

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

DOMS

Great job on the all those PRs, man!

Also some kudos on keeping the diet clean. That's the part of my routine that sucks.

tallcall

I just hate the fact that I sometimes feel like I'm being blocked by everyone around me, and they think I'm the weird one.

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

DOMS

There are a lot of people out that hate success. Whether that success if fiscal or physical. It challenges the validity of their decisions and even their very lives.

Get use to it. It's not going to go away.

I'm working my way up to the upper class, and I catch a lot of negative input by people that want me to fail. But I don't give a rat ass. They aren't living my life, I am; so I get to call the shots.

The same applies to you.

tallcall

Yeah, you're right, it's time for me to try some aspects of your new program. Where's the part about a shooting rampage due to the price of beef going up. I feel like having one now over complaints (and negative criticism) about my diet. It's my diet and it's working fine, so I wish they would just shut up!

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

DOMS

It think there's a program that covers that activity. It's called the "postman only rings once" program.

tallcall

I'm somewhere along these lines - "I'll give you to the count of 10 to get your no good, stinkin, yellow bellied carcass out of my sight. 1, 2, 10, (Tommy gun firing) merry christmas, and happy new year!" (not an exact quote, but all I could remember) I loved "Home Alone."

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

Arms and Abs, RI=60 seconds, Total Time = 45 minutes

Supersets:

Overhead Extension/Straight Bicep Curls:

45x10/25x10
45x10/25x10
50x10 PR /25x10
55x8 PR

Skull crushers (Single arm):

20x10
20x8
20x8
(Felt too heavy, I was pretty tired today)

Weighted Dips:

165x5
175x4 PR
175x4 PR
185x4 PR

Preacher Curls:

30x10
35x10 PR
35x10 PR

(Again, possibly too heavy, I had trouble extending my arms all the way down each time, but I got most of them done right)

Superset:

Reverse Crunches/Leg Raises:

BWx10/BWx10
BWx10/BWx10
BWx10/BWx10 (single leg raises for this set)

Back extension (Hyper extension? lying on stomach while raising arms and legs):

BWx10
BWx10
BWx10 (Separated to left arm right leg, and right arm left leg)

Cardio: 55 minute session
20 min steady state, 35 minute HIIT

Rowing machine for a 5 minute warmup
Elliptical for a 20 minute steady state session (Level 5, min hr = 130, max = 161).
Treadmill for a 35 minute HIIT session [Min incline = 3.0, min speed = 3.0, min hr = 130, max incline = 15.0 (machine limit), max speed = 4.7 (my limit), max hr = 170].

It was a lot of fun, I was pushing 170 for about 3 minutes at the height of the session, keeping above 160 for about 15 minutes. I'm happy with the speed and hitting the max incline !

I was a little too tired today for some of the weights I chose, but I did a good job still. In addition, my brother joined me for my training session, I got to help him do everything listed above. He picked all of it right up. It was a lot of fun having someone else there to help for a little while.

I was very impressed with my dips today, slowly working to 280 pound dips (by the end of the summer I will be able to lift my own body weight at least once - ~300 pounds).

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

Deadlifts:

90x10
90x10
140x10
180x6 PR

To be fair, this is the first time I've ever done traditional Deadlifts. For my first day, my trainer commented and said that he thought my form was perfect! During he last set, a couple of the trainers came over to see me lift (my face was turning so red). Apparently I did better than most of the people there and it was my first day!

Squat (free weight):

90x6
50x6

Really bad due to the fact that all my training for squats has been using a machine, we are in the process of transitioning to totally free weights for just about every move.

Squat (Smith):

90x10
100x10
140x8

I did these to finish out my squats, this was about 30 min into the session and I was told to avoid the free weight squats until I had time to learn them properly next week, but to get some work on my squats in right now.

Squat Press (was supposed to be a leg press, but machine was taken - by a very nice and considerate person I might add ):

180x12
270x10
360x8

Standing Calf Raises:

120x20
140x20
140x20

Nothing special, not going for super heavy on the calves or anything.

Cardio:

25 minute steady state session, ended up at 34 minutes.
12 minute warm-up on Stair master (min hr = 80, max = 155, max level was 7). I went so long because my trainer joined me half way into the warmup, that was very cool!
22 minutes on an elliptical trainer (min hr = 106, max hr = 155, max level was 0). This was 20 minutes followed by a 2 minute cool down.

Man those Deadlifts were cool, I'm going to be in pain 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

DOMS

Congrats on the well done Deads!

As someone once asked me, do you do convention or sumo (Bloodied, but unbound)?

tallcall

I weighed in this morning at 307.5 (-1 lb from last week). 41.5 inch waist and stomach (down 0.5 inches from last week). Chest measured at 48 inches (up 0.5 inches from last week). Shoulders measured at 55.5 inches (up 2.5 inches from last week). My body fat % is estimated now at 16.5% (down 0.5% from last week).

I'm starting to see some definition in my arms and legs and some vascularity in my neck. Awesome!

I cheated a little bit this afternoon, I had a right to have some fun. I tried the Ben and Jerry's Chunky Monkey (ohhh soooo good) and had some extra fruit (watermelon, haven't had any in a long time and I do love my watermelon).

Oh well, clean dieting 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

tallcall

Looking at those pictures, I think I was doing Sumo. Legs wide and feet angled out near the little notch on the bar. But I don't know, my hands were in the conventional position. Is it possible to blend the two?

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

Chest and Back: RI=45 seconds (PR)


Incline BB Bench Press:

75x12
95x8 (assistance on the last rep)
95x8 (went for it again and had to have assistance on the last rep)

Superset:
Incline DB Fly/Flat DB Close Grip Bench Press:

15'sx10/15'sx10
20'sx10/(flat DB Fly - Trainer wanted to address a problem I was having so we changed it up a little) 20'sx10
20'sx10/(back to the flat DB CG Bench) 20'sx15 PR

Cable Fly (using two stacks, I'm using the same naming scheme I would use for Dumbbells):

40'sx6 (short set because the weight was way too light and the trainer was pleased that I demanded to go heavier)
60'sx10 PR
60'sx10 PR
60'sx10 PR

Lat Pulldowns:

120x10
150x5 PR
165x4 PR
120x10

Back was still in pain from the Deads, so we opted for less back work for now, I still decided to push for some strength work on the lat pulldowns though and got some PR's there. I feel much better training BB Bench Press at 95 pounds now and feel a lot stronger (it helps knowing that someone is there spotting you).

Even though I did not do as well as I'd have liked to do on the incline flys, I still loved them. Until last week I wasn't doing them with the little twist in the middle, definitely much more difficult for me.

In addition, the 45 second RI was a first for me, reducing the rest time made everything seem a lot faster!

Cardio:

35 minute Steady State day

5 min warmup on a rowing machine (min hr = 74, max = 150)
31 minutes on an elliptical (min hr = 136, max = 167, min level = 4, max level = 10). I did what I always do and threw in a couple 60 second intervals to keep things fresh for 30 minutes (I did 2 every 10 minutes for 6 intervals).

I had a lot of fun today with my trainer, he told me that he was interested in going for an hour long session with me at some point so that we could switch back and forth (he wanted to get some time in as well), I told him that I was game. We might discuss that in more detail next time I'm with him. To be honest, I'm looking forward to seeing his workouts, it should be a good learning experience for me, and it will most definitely be a lot of fun (for me anyways, but we get along very well).

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

Double D

Your setting PR's all over the place! I am very proud of you.

fufu

gj, what certifications does your trainer have?

fufu's 1337 Journal

Your diet will set you free.

tallcall

Hey Master Fu,

To be honest, I'm not really sure. I think the gym has a kind of blanket cert. I'm not really sure, all I can say is that he knows what he is doing. Working on making improvements every time I'm with him.

He is just finishing college with a degree in Bio-mechanics. If the client list says anything, he has more regulars than all the other guys there! I think he is turning me into a project for himself. I love the fact that we are always on the same page about everything, I want to go heavier, he smiles and says that is what he was hoping I would say. Too cool!

Double D,

Thanks man, I'm trying hard to improve everything across the board!

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

Double D

Well your doing a fine job!

tallcall

Friday

Cardio:

23 minutes on an elliptical machine HIIT. Min hr = 79, max hr = 167, min level = 5, max level = 11. Each bout was 60 seconds and there were 5 bouts total.

25 mimutes on a treadmill HIIT. Min hr = 106, max hr = 160, min incline = 3.0, max incline = 10.5, min speed - 3.5, max speed = 4.5. Each bout was 60 seconds again and I got 3 bouts in.

This was supposed to be 45-55 minutes solid state, but I wanted to mix it up and add 2 intervals every 10 minutes. The problem was that I had to be up this morning at 1 am to work at 3 am, so I was only going at maybe 40 percent. By the time I got to the treadmill, I was almost completely gassed. I decided to take it easier and go for 35-45 minutes and reduce the intervals by half instead.

I am so tired now

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

ReproMan

I concur. Looking good!

tallcall

Thanks guys, the comments are much appreciated!

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

DOMS

Nice workout, tallcall!

How's the weight coming along?

tallcall

I only weigh myself, and take my other measurements, once a week. I'll know Tuesday morning. I haven't been able to sleep very well with these crazy work hours, so I'm not expecting much.

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