nadirmg

wow, awesome numbers on the one-armed seated rows, tallcall!

hey, what kind of calipers to you use? been thinkin' about getting me a pair of them so i can track my progress more accurately.

w/o log
5'5" - currently bulking - 143lb on 5/02
weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

tallcall

Thanks man!

Mine are cheap ones from Body Tracker - Slim Guide Caliper.

I know my numbers are off, but I've been having fun with the calipers.

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:
Legs Reps Week 3:

Hip Rotations: RI - 30 | 112.5 x 3 sets x 12 reps

Deadlifts: RI - 60 | 155x12, 205x10, 225x8 - All of this with no straps and DOH grip - also, no back belt.

Side Lunges: RI - 20 | BW x 3 sets x 10 reps

Lying Leg Curls: RI - 30 | 130 x 3 sets x 10 reps

Cardio - 20 minutes

10 minutes bike

10 minutes abs/back

30 minutes stretching/BJJ drills

Calories - ~3600

I was not in a great mood this day, and performed very poorly. I did get some good looking deadlifts without any equipment though.



BJJ - Wednesday:

More work from Spider guard - pulling a triangle. Using the higher positioned leg, dropping it and switching legs so that the other leg is across the back and locking down a triangle.

We rolled a few times, I frustrated everyone and stayed in their guard as much as possible - god I love that!



BJJ - Thursday:

More work from sipder guard. This time we pulled the triangle with the higher mounted leg, escaped the hips and locked it down. Also, we drilled a omo-plata (I think that's how it's spelled) by pulling the higher mounted arm down and wrapping around the higher mounted leg, grap the guy's thigh, sit up, grab is back and the floor, escape hips to the side to force him to flaten out, lock the foot whose leg is controlling the arm under the opposite knee, place your hand on his back and lean forward - also you might have to bridge your hips a little (not much really, I didn't need to move anything much at all because I had it locked in so tight).

I rolled with just about everyone and dominated all (I didn't get anyone to tap and I tapped out only once). I got everybody at one point or another in side control and made several smooth transitions from side to full mount, I even almost got a north-south mount and a clock choke.

I was most proud of escaping a rear naked choke that was in really tight, then having it converted to a guillotine and pushing in and pressing my head to the mat to breath. Then slipping out of that (he had me in it while he was directly in front of me). When I was able to breath, I started pulling out and ended up sliding out the back door nearly getting him in a back mount before time was called (he had tried to go from guillotine to either a rear naked again or a variation of a triangle - either way, I got out).

I had a lot of fun rolling tonight - my only issue was keeping my hips down tight during side control (just can't always think while I'm trying to do this - so many things to consider - really like playing Chess ).

Calories - Thursday - 4000

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 Push Reps Week 3:

Dips: RI - 30 | BW-70 x 3 sets x 6, 6, 5 (+1)

Bench on Ball: RI - 30 | 30'sx12, 35'sx12, 40'sx12, 35'sx12, 30'sx12

Cross Body Push: RI - 30 | Machine #4 x 3 sets x 12 reps

Rope Triceps Extension: RI - 30 | Machine #6 x 3 sets x 12 reps

Peck Deck: RI - 30 | 150 x 3 sets x 10

Cardio - 30 minutes

10 minutes on a bike
10 minutes abs/back
30 minutes stretching
10 minutes on an elliptical - didn't feel too bad on my legs, I think I'll keep it in.

Calories - 3900

Is it just me or does anyone else think that the Peck Deck can be counted as a push - I'm doing the reverse fly on it. I can easily see it as either a push or pull, pushing to the side or pulling to the side. I like it and am thinking of keeping it on my push days, if only to balance the normal pushes a little (feels nice to internally rotate my shoulders after all that external rotation).

All in all a good day - I'm getting a bit lethargic about everything and chose not to do any drills there, just to try and remember all the things we went over last week.

I saw my friend from Tuesday night. Apparently I caused some damage to that knee, he said he could walk on it fine, but running was out of the question for now. He was very cool about everything, we sat and talked for a little while. It's pretty cool to have friends that you can basically beat up and are still willing to come in and talk to you (I did not do anything to him intentionally and stopped immediately when I thought something may have been wrong - I heard his knee pop twice). I told him I felt really bad about all of it, that I thought he was a pretty cool guy and how it was a pleasure to train with him.

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

PreMier

do you do the pec dec to hit the chest, or the rear delts? former is push, latter is pull.. i always do a pull movement at the end of push day

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

tallcall

I'm doing it to hit the rear delts, so I guess it is really more of a pull. That's ok, after a day of pushing it feels nice to do a good pulling movement.

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

Saturday:

Upper Pull Reps Week 3:

Superset 1: RI - 30 |
1 - Pull-ups | BW-70 x 7, 6, 5, 5, 4 - Nice improvement over last week!

2 - DB Rear Delt Row | 30 lbs x 3 sets x 12

Superset 2: RI - 30 |
1 - MTS High Row | 80's x 3 sets x 10 reps

2 - Hammer Curls | 25's x 3 sets x 8, 8, 7

Superset 3: RI - 30 |
1 - Back Extensions With Medicine Ball | BW+8 lbs x 3 sets x 10 reps

2 - EZ Bar Curls (21's) | 3o lbs x 3 sets x 21 reps (of course)

Hanging Knee Raises: RI - 30 | BW+25 x 7, 6, 6, 7, 7 - Also a nice improvement

Cardio - 30 minutes

10 minutes on a bike.
10 minutes for abs/back
30 minutes for stretching

10 minutes on an elliptical - I am getting back into doing some HIIT training on this machine (lower impact might not be so bad for my legs and it is a controlled movement so I can't accidentally have my feet land sideways or in the wrong place and get thrown off balance like on the treadmill ). I did six 20 second sprints each with 40 seconds active recovery between them, then finished is a steady state form.

Calories - ~3700
I'm trying to cut my calories back a little to get back to having days at ~3400, 3600, and 4000-4500 (depending on the level of anticipated activity)

Pretty good day, I saw a bunch of friends there, other than them, no one was there - probably due to the holiday. Very nice, I got everything I wanted without any hassle.

I feel very strong on those Pull-Ups, just got to keep working it up to body weight.

Shoulders feel fine. Shins feel great. I credit my shoulders to doing those bench presses off a stability ball. I think it allows me to get a little more of an internal rotation on the latter half of the movement which relieves pressure and makes me feel better. Also, I've noticed a size difference in my chest since I started doing these so I think I'm going to keep these in for a while.

Anyway, this is my last strength training workout for about a week so I can have some time to rest up for my next power cycle. I'm still going to go in for cardio and stretching 3 times and probably go to 2 BJJ classes. I have to make sure I have my spot for the De La Riva seminar . Plus I hope to see my poor injured friends there Monday or Tuesday (My strength/conditioning coach and the guy I accidentally injured this week - not really my fault but I still feel bad about it ).

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

Happy Easter!

Today was a nice cheat day, I don't think I went too far overboard.

Calories - ~4500-5000 (not really sure, just guessing)

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:
Rest Week:

Cardio: 20 Minutes

5 minutes on a bike

5 minutes on a treadmill. I did this very slow (so as not to cause any problems) and at the highest elevation (to allow me to get the most bang for my buck).

10 minutes on an elliptical trainer. I did this as a strange mix of HIIT and SS, maxing out at level 20 of 20 (working around level 8-12).

Slight fatigue in my shins but nothing more.

BJJ: 1.5 hours

We just drilled arm-bars from full mount. I'm still having difficulty with the swing motion (mostly the speed).

My purple belt friend described my strength and Thiago (my trainer's strength - since they have worked together since 1996) as "retard strength" - meaning I have a lot of untapped strength that I need to learn to use, Thiago used to have "retard strength" but he learned to use it so now he's just "retarded."

I rolled with my friend, who was injured by me last week, a couple times. He was cool, we just kind of played for a little while, he pretended to rain down punches while I just kept trying to jump him any time he turned his back. He's a strong beast of a person too, he used to do a lot of boxing, now he does a lot of Muai-Thai, Jiu-Jitsu, and Capoeira, so even those playful punches still kind of stung. It was all great, I got to have some fun with him and relieve some tension ().

I count my cardio time for today as about 2 hours.

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

fufu

noice

fufu's 1337 Journal

Your diet will set you free.

tallcall

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

Good job TC.

katt

Do you feel any anxiety when you're about to go at it with someone that was injured by you?? I kinda think I would...

DOMS

Great work on the BJJ!

How long have you been at it?

You're "retarded" comments reminded me a something I used to say: "You're not just tarded, you're retarded."

tallcall

Only since December, so I'm going on 5 months 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

tallcall

Just a little, but he likes to be rough. Like I said he is a strong guy with a great attitude.

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

nadirmg

'bout 2 hours of cardio? nice, man!

hey, what's 'BJJ'?

w/o log
5'5" - currently bulking - 143lb on 5/02
weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

tallcall

It stands for Brazilian Jiu-Jitsu. It's kind of like MMA (think of UFC), but we don't throw punches - that's done in another class there.

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

nadirmg

must be nice to live in a place where you can get all kinds of stuff like that.
here in n.c. we have a plethora of BBQ and fried chicken shacks.

'karate? kung-who? what yoo, talkin'bout boy? s'at some kinda newfangled food?'

*sigh* i hate n.c.

w/o log
5'5" - currently bulking - 143lb on 5/02
weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

tallcall

Tuesday:

BJJ:

Drilled some Gi chokes since there were a lot of new people. I did pretty good, but go owned by everyone for quite a while. I held my own against the blue belts I went against and the stronger one really gave me a nice workout by keeping the pressure on me and forcing me to keep shrimping out of his control. I kept reversing rear naked chokes all night - I think I'm getting pretty good at that, now if I could only keep people from getting my back in the first place.

One other thing, I still can't generate that much power/speed with my hips. I have a really difficult time bridging out of everything, I can't bridge with my neck because of the Tourettes so it's not very fun.

Oh well, I might never be that good, but I am really just there to have fun and get a lot of cardio. Also, having all these great guys there really makes things so much nicer and easier (I still love rolling and just playing with Scott - rain down all the punches you want man, then I go for a rear naked chock while he's talking to one of his other friends ).

Calories - ~3600

Time - 1 hour

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

PreMier

do they know you're gay? if the do, does it bother them? if they dont, do you think it would bother them? im just curious

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

tallcall

Most of them know, Scott knows as well as Thiago and a few others. They're all fine with it. I don't try to do anything inappropriate there.

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

3/27/08 Weigh in

Weight: 279.0 – Down 6.5 from last week’s 285.5

Waist: 35 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 51 inches – No change from last week
Shoulders: 63.5 inches – No change from last week
Neck: 18.5 inches – Down 0.5 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: 273.25 – Down 1.67 pounds from last week.
Body Fat Weight: 5.75 – Down 0.83 pounds from last week.

Caliper readings - 4 point test:
Abs – 5 mm – No change from last week
Suprailiac – 3.5 – Down 0.5 mm from last week
Thigh – 2.5 mm – No Change from last week
Triceps – 2.5 – Down 0.5 mm from last week

Estimated body fat % is ~10.06 % - Really more like 15 %.

The weight has dropped kind of quick and has been hovering around 279-281 for the last few days. I feel great for finally breaking into the 270’s.

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