Tallcall's journal

goob · 06-01-2008, 04:27 PM

Good work on the DB SLDL's, thats a good weight.

tallcall · 06-04-2008, 01:05 AM

Quote:

Originally Posted by goob

Good work on the DB SLDL's, thats a good weight.

Thanks, that was a lot of weight to do with my grip feeling like it did.

tallcall · 06-04-2008, 01:10 AM

Cardio:
Sunday:
40 Minutes

10 minutes on a bike.

10 minutes for an abs circuit which involved 200 crunches, 25 kicks, 25 scissors, 25 leg outs, 20 bird-dogs, and 2 planks at 30 seconds.

10 minutes on a stair master.

10 minutes on an elliptical.

Calories - 3900

I had to miss my Monday class so I decided to go for 40-60 minutes of cardio on Sunday morning to make up for it.

tallcall · 06-04-2008, 01:24 AM

Monday:
Legs Power Week 3:

Double Leg Leg Extension: RI - 60 | 160x8, 170x8, 180x6 PR for Weight

Lying Leg Curls: RI - 60 | 170x7, 190x4, 205x2 (entire stack) PR for Weight

Hip Adductions: RI - 30 | 185x10, 195x10, 205x10

Superset: RI - 90 |
1 - Leg Press | 630x8, 720x8, 810x4 (machine max without adding without adding weight to the top of the sled - just using the bars provided) PR for Weight

2 - Calf Presses | 630x20, 720x20, I didn't do anything at 810 because I didn't have the time.

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

Calories - 4500

I felt great, grip still messed up so I couldn't get those snatches I wanted but at least I knew when to say no.

I have a new friend at the gym, a new trainer that they just hired. We traded stories and he witnessed me do those leg presses and offered a spot (I agreed happily). What a cool guy. I also say my other friend from the school nearby doing some upper body work. I mentioned to him that I always hate it when I have to use some equipment and someone else is hogging it all. I hate to push them off, but like he said, sometimes you have to - I'm a big guy and can scare some people, he's a bit smaller but has a really messed up looking face (kind of looks like a victim of a chair shot or two - Mmmm pretty)

. Oh well, that was a lot of fun, I'm glad I ran into those two, it really made my day a little bit better!

tallcall · 06-04-2008, 01:32 AM

Tuesday:
BJJ:
1 Hour

We covered 2 chokes from side control.

The first was an ax choke. The second one was a gi choke where you do a back bridge over the guy and crank it in even tighter. I couldn't get the bridge - mostly due to fear, but also because my toes don't like to support that kind of weight at that angle. I tried it twice with him helping and still couldn't get it, so he allowed me to use one of the other gi chokes that works at least as well. I was really nervous because I would have to come down on the guy with almost all my weight if something went wrong and I weight 280 pounds coming down on a guy weighing 180 or less - not a pleasant feeling.

I rolled for 15 minutes and spent the last 5 with the teacher who complimented me by saying my base had improved over the last month because he had a harder time moving me - high praise!

Caloreis - 3900

fufu · 06-04-2008, 01:44 AM

what is an axe choke?

tallcall · 06-05-2008, 07:40 PM

Quote:

Originally Posted by fufu

what is an axe choke?

It's a collar choke (with gi) where you dig nice and deep on both sides and usually curl your wrists and drop your elbows to the floor (assuming your opponent is on his back like mine was doing this drill). The only difference was that I was using my gi to wrap the left side and back of his neck, then reaching deep on the right side of his neck with my other hand and curling the wrist and dropping that elbow to the floor (my left arm was in the air cranking my gi around his neck and my right arm was across his neck with the wrist curled and elbow on the ground near his opposite shoulder).

I'm not a big fan of gi chokes, but they do work nicely.

tallcall · 06-05-2008, 07:54 PM

Wednesday:
BJJ:
1 Hour

2 more submissions from side control. First was an Americana - done by grabbing your opponents belt, switching your hips, reaching under his elbow, doing a figure four and cranking it back.

The second was mostly a set up to a myriad of other submissions and chokes. We start by grabbing the opponent's belt on the opposite side of the attack, then switch your hips, use the hand that secured his belt to loop under his far side armpit and run it across his chest to grab his other wrist, then figure four that wrist, now release your hand that controlled his far side belt and arm and grab the top layer of his near side belt and create a small loop, push his hand through the belt loop you just created, now using the hand that controlled his near side hand - keeping a half figure four, grab the belt loop (this way you have his hand locked in the belt and your arm sort of grapevined around his so you control him with just one arm). Now you can slide back and go up for a Kimura, Americana, most chokes, knee on belly and mount, roll him over and take back mount, block his head with your shin and choke him, or set up and go for an Armbar or straight arm Armbar, take any other mounted position you want, you have all the control in the world at this point.

I rolled for about 10-15 minutes and attempted but failed to incorporate some of the submissions we went over for the past two weeks. I'm definitely going to find a way to work these into my game because they were very well suited for me.

Calories - 3900

tallcall · 06-05-2008, 08:09 PM

Thursday:
BJJ:
1 Hour

More from side control.

First was another variation on an Americana. This was kind of cool since you use your entire body's weight against your opponent. Start in side control. I'm lying with my left hand across his face, I take that hand and swim under his armpit to lock that arm, then using my other hand I pop up slightly onto my knees to give myself room and swim the other hand under his elbow which is trapped under my hips closest to me, I reach under and grab his wrist, then switch my hips kicking my right leg back at an angle to allow for better balance and pull his wrist up and toward his ribs which bends his elbow back against me, then I just lean my bodyweight onto his torso and bridge my hips if I need and more leverage.

The second was another that gives you a myriad of submissions and chokes. basically it starts the same as the Americana above, but this time you don't shift your hips, you reach under and pin the trapped arm under your hips closest to you and lay your shin across it right above the elbow. Now you have him trapped, just extend your other leg to give yourself a good base and you can get collar chokes, standard wrist chokes, opposite side Americanas and straight arm Armbars, mount, knee on belly or knee on side to help with the straight arm Armbar, then there's one of my personal favorites, the bicep cutter - not allowed in NAGA because it can cause nasty damage to the guy's biceps and take 3-6 months to heal up right (one of our guys who just fought a month or two ago had his bicep injured in the fight - that's when the ref stopped the fight- and is out for about 3 months). I think you can also get a Bone crusher from there but I didn't get a chance to ask or try.

I rolled for 10 minutes - there were only three of us so we just spent the majority of the time going over positions.

Calories - 4300

fufu · 06-05-2008, 10:46 PM

Quote:

Originally Posted by tallcall

It's a collar choke (with gi) where you dig nice and deep on both sides and usually curl your wrists and drop your elbows to the floor (assuming your opponent is on his back like mine was doing this drill). The only difference was that I was using my gi to wrap the left side and back of his neck, then reaching deep on the right side of his neck with my other hand and curling the wrist and dropping that elbow to the floor (my left arm was in the air cranking my gi around his neck and my right arm was across his neck with the wrist curled and elbow on the ground near his opposite shoulder).

I'm not a big fan of gi chokes, but they do work nicely.

ahh yes, I know what you are talking about, thanks.

tallcall · 06-06-2008, 01:17 AM

Quote:

Originally Posted by fufu

ahh yes, I know what you are talking about, thanks.

Yeah, they are a lot of fun.

He taught his no gi class some type of Crucifix. Trapping one arm in an Americana and the other in a straight arm Armbar. I thought that looked pretty cool.

tallcall · 06-06-2008, 01:20 AM

6/6/08 Weigh in
Weight: 282 – No Change from last week

Waist: 34 inches– Down 0.5 inches from last week
Stomach: 35 inches– No change from last week
Chest: 52 inches – No change from last week
Shoulders: 64.5 inches – No change from last week
Neck: 18.5 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 273.98 – Up 0.39 pounds from last week’s 273.59
Body Fat Weight: 8.02– Down 0.39 pounds from last week’s 8.41

Caliper readings - 4 point test:
Abs – 4.75 mm – Down 0.25 mm from last week
Suprailiac – 5.5 mm – Down 0.25 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3.5 mm – No change from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

Again, I stayed at 282 but lost some fat while gaining muscle. The 6-OXO Extreme has been working very nicely for me and I feel like it is actually doing what it advertised.

tallcall · 06-07-2008, 01:47 AM

Friday:
Upper Push Power Week 3:

Dips : RI - 60 | BW-22 x 4, BW-16 x 2, 2 PR for Weight

DB Bench on Ball: RI - 90 | 70's x 5 PR for Reps, 80's x fail (I tried a second time and failed again)

DB Skull Crushers: RI - 60 | 25 x 8, 30 x 8 (all assisted), 25 x 10 PR for Reps

Superset: RI - 60 |
1 - Seated Incline Cable Fly | 90 x 7, 100 x 4, 110 x 2 PR for Weight

2 - Reverse Seated Incline Cable Flys | 90 x 7, 100 x 4, 110 x 2 PR for Weight

Cardio - 20 minutes

10 minutes on a bike
10 minutes for abs
15 minutes stretching

Calories - 5000 (cheat day)

I was so tired today. I know I could have had the 80 pound DB bench, I got the weight about half way up and failed each time. I was seriously burned out, I've been working for the last 15 days with only 2 days off in between and will work 2 more days before I get any time off (6 days, 1 day off, 6 days, 1 day off, 5 days, then 2 days off - sucks).

I was nice to see my rep range improve over last week with those 70 pounders through and on the Skull Crushers.

goob · 06-07-2008, 05:10 AM

Thought this journal was getting too serious......

tallcall · 06-07-2008, 08:02 AM

Quote:

Originally Posted by goob

Thought this journal was getting too serious......

Are you jealous of her?

Double D · 06-09-2008, 05:41 PM

Your bf has went way down since the last time I have been here! Very nice buddy!

tallcall · 06-09-2008, 07:40 PM

Quote:

Originally Posted by Double D

Your bf has went way down since the last time I have been here! Very nice buddy!

Hey buddy, it's been too long! What have you been up to?

Double D · 06-10-2008, 09:54 AM

Working alot thats about it, see my journal for more!

tallcall · 06-10-2008, 01:49 PM

Saturday:
Upper Pull Power Week 3:

Pull-Up Ladder - 1, 2, 3, 2, 1 style: RI - 60 | BW x 1, 2, 2, 1, 1- Fail

MTS Highrow: RI - 60 | 125x5, 135x4, 155x2 (Machine Max) PR for Weight

2 Handed Seated Cable Row W/Stirrup Grips: RI - 60 | 195x8, 210x6, 225x4 PR for Weight

Hise Shrugs: RI - 60 | 200 x 15, 250x15, 300x12 PR for Weight

Ab Wheel | BWx3x10

Turkish Getups | 20 lb db x 3 L, 3 R PR for Weight

Tablemakers | 20 @ 3 minutes

Cardio - 20 minutes

10 minutes on a bike
10 minutes for that ab session
30 minutes stretching

I felt great. I got 7 pull-ups at bodyweight and Maxed out the MTS row machine. Those Hise shrugs felt nice too.

Calories - 4000

tallcall · 06-10-2008, 01:57 PM

Monday:
Legs Reps Week 1:

Superset: No Rest |
1 - Lying Leg Curls | 100x10, 110x10, 120x10

2 - Hip Rotations | 75x10, 100x10, 112.5x10

Sumo Deadlift: RI - 60 | 165x10, 245x8, 265x8, 245x8, 165x8

DB Snatches: RI - 60 | 20x8, 30x8, 35x8

Hip Adductions: RI - 30 | 150x10, 170x10, 190x10

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs circuit
15 minutes stretching

Calories - 3900

That was a lot of deadlifting! My hamstrings and lower back are burning and my traps are feeling it a bit as well - good times.

I had to work around some dumb-asses today. One of them decided to walk right in front of me when I was doing those snatches. I stopped and let him go by but I really wanted him to just walk into a good 35 lb dbl as it's flying through the air - after losing a few teeth I think he'd get the idea (

)!

tallcall · 06-10-2008, 07:55 PM

Monday 6/09/08:
BJJ:
1 Hour

Worked with opponent in side control. Basically a spin out to North/South, then driving your leg up so their waist and stomach is resting on your shin, from there you can easily roll into mount.

Rolled for about 10 minutes.

Tuesday 6/10/08:
BJJ:
1 Hour

Worked from side control. Goal was to get a Americana and Armbar from side control by blocking his head, switching your hips, grabbing the arm you trapped by switching, then positioning the elbow on your lower knee and stepping on his wrist with your elevated leg (Americana is done by keeping the arm bent over your knee, stepping on his writs, then pulling up on the elbow). We also went from that position to full mount by keeping our foot very tight to our chest and sliding it over top of him so as not to tip him off on what's happening (he can't see because you're still blocking his head). From there we went to high mount and triangle choke, kimura, and armbar.

Then we practiced what to do if the guy blocks you. Basically it's all the same just that you swim the arm that was blocking the guy's head under his head and grab that wrist with your free wrist, then switch your hips, flatten out and walk around so your head is pretty much right next to his, drop your head to the ground, squeeze and drop the shoulder attached to the arm that is wrapping under his head. This is the Jeff Monson Choke and it works very nicely (this doesn't really utilize the gi much so it is perfect for MMA - I guess that's because Jeff started it).

There's a lot of talk lately about possibly getting BJ Penn, Rodger Gracie, Nog's MMA coach, Marcelo Grosso, and De La Riva to come over and do seminars with us by the end of the year. Thiago was in BJ's locker room at the last UFC - you can see him in the end credits giving BJ a hug and kiss on the forehead. He is going to be visiting Hawaii in September on vacation and is going to visit BJ for a little while. I am very excited about that possibility and getting Nog's current MMA coach over here.

Also, We're getting some of our guys ready for their debuts in "Cage Warriors" and had some of the fight coordinators over here tonight from England (they were talking about smoking some fags, then I realized they meant cigarettes and I stopped myself from over-reacting

). So in a little bit we're going to be bringing a bunch of their guys over here to train with us from England as they prepare for their fights as well. This could be interesting especially if one of them gets selected to fight one of our guys (There'd be a beatdown!

).

Too much excitement for me!

tallcall · 06-11-2008, 01:18 AM

I'm doing this a bit early this week.

6/11/08 Weigh in

Weight: 281 282 – Down 1 pound from last week
Waist: 34 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 52 inches – No change from last week
Shoulders: 64.5 inches – No change from last week
Neck: 18.5 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 273.40 – Down 0.58 pounds from last week’s 273.98
Body Fat Weight: 7.60 – Down 0.42 pounds from last week’s 8.02

Caliper readings - 4 point test:
Abs – 4.75 mm – No change from last week
Suprailiac – 5 mm – Down 0.5 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3.5 mm – No change from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I went down one pound. People at school are again complimenting me on how I look, something must be going well. The 6-OXO Extreme has been working great, I keep losing fat and am maintaining most of my lean mass.

Double D · 06-11-2008, 09:46 AM

We use those handheld devices here, I personally dont like em cause they estimated someone who was like 8% bf at 17% the other day.....just hate em, but most of the time they give you a general idea. Keep up the good work buddy!

06-04-2008, 01:10 AM	#1083
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/01/08 Cardio: Sunday: 40 Minutes 10 minutes on a bike. 10 minutes for an abs circuit which involved 200 crunches, 25 kicks, 25 scissors, 25 leg outs, 20 bird-dogs, and 2 planks at 30 seconds. 10 minutes on a stair master. 10 minutes on an elliptical. Calories - 3900 I had to miss my Monday class so I decided to go for 40-60 minutes of cardio on Sunday morning to make up for 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

06-04-2008, 01:24 AM	#1084
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/02/08 Monday: Legs Power Week 3: Double Leg Leg Extension: RI - 60 \| 160x8, 170x8, 180x6 PR for Weight Lying Leg Curls: RI - 60 \| 170x7, 190x4, 205x2 (entire stack) PR for Weight Hip Adductions: RI - 30 \| 185x10, 195x10, 205x10 Superset: RI - 90 \| 1 - Leg Press \| 630x8, 720x8, 810x4 (machine max without adding without adding weight to the top of the sled - just using the bars provided) PR for Weight 2 - Calf Presses \| 630x20, 720x20, I didn't do anything at 810 because I didn't have the time. Cardio - 20 minutes 10 minutes on a bike 10 minutes abs 15 minutes stretching Calories - 4500 I felt great, grip still messed up so I couldn't get those snatches I wanted but at least I knew when to say no. I have a new friend at the gym, a new trainer that they just hired. We traded stories and he witnessed me do those leg presses and offered a spot (I agreed happily). What a cool guy. I also say my other friend from the school nearby doing some upper body work. I mentioned to him that I always hate it when I have to use some equipment and someone else is hogging it all. I hate to push them off, but like he said, sometimes you have to - I'm a big guy and can scare some people, he's a bit smaller but has a really messed up looking face (kind of looks like a victim of a chair shot or two - Mmmm pretty) . Oh well, that was a lot of fun, I'm glad I ran into those two, it really made my day a little bit better!
	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

06-04-2008, 01:32 AM	#1085
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/03/08 Tuesday: BJJ: 1 Hour We covered 2 chokes from side control. The first was an ax choke. The second one was a gi choke where you do a back bridge over the guy and crank it in even tighter. I couldn't get the bridge - mostly due to fear, but also because my toes don't like to support that kind of weight at that angle. I tried it twice with him helping and still couldn't get it, so he allowed me to use one of the other gi chokes that works at least as well. I was really nervous because I would have to come down on the guy with almost all my weight if something went wrong and I weight 280 pounds coming down on a guy weighing 180 or less - not a pleasant feeling. I rolled for 15 minutes and spent the last 5 with the teacher who complimented me by saying my base had improved over the last month because he had a harder time moving me - high praise! Caloreis - 3900
	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

06-04-2008, 01:44 AM	#1086
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,993 Photos: 4	what is an axe choke?
	fufu's 1337 Journal Your diet will set you free.

06-05-2008, 07:54 PM	#1088
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/04/08 Wednesday: BJJ: 1 Hour 2 more submissions from side control. First was an Americana - done by grabbing your opponents belt, switching your hips, reaching under his elbow, doing a figure four and cranking it back. The second was mostly a set up to a myriad of other submissions and chokes. We start by grabbing the opponent's belt on the opposite side of the attack, then switch your hips, use the hand that secured his belt to loop under his far side armpit and run it across his chest to grab his other wrist, then figure four that wrist, now release your hand that controlled his far side belt and arm and grab the top layer of his near side belt and create a small loop, push his hand through the belt loop you just created, now using the hand that controlled his near side hand - keeping a half figure four, grab the belt loop (this way you have his hand locked in the belt and your arm sort of grapevined around his so you control him with just one arm). Now you can slide back and go up for a Kimura, Americana, most chokes, knee on belly and mount, roll him over and take back mount, block his head with your shin and choke him, or set up and go for an Armbar or straight arm Armbar, take any other mounted position you want, you have all the control in the world at this point. I rolled for about 10-15 minutes and attempted but failed to incorporate some of the submissions we went over for the past two weeks. I'm definitely going to find a way to work these into my game because they were very well suited for me. Calories - 3900
	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

06-01-2008, 04:27 PM	#1081
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Good work on the DB SLDL's, thats a good weight.

06-05-2008, 08:09 PM	#1089
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/05/08 Thursday: BJJ: 1 Hour More from side control. First was another variation on an Americana. This was kind of cool since you use your entire body's weight against your opponent. Start in side control. I'm lying with my left hand across his face, I take that hand and swim under his armpit to lock that arm, then using my other hand I pop up slightly onto my knees to give myself room and swim the other hand under his elbow which is trapped under my hips closest to me, I reach under and grab his wrist, then switch my hips kicking my right leg back at an angle to allow for better balance and pull his wrist up and toward his ribs which bends his elbow back against me, then I just lean my bodyweight onto his torso and bridge my hips if I need and more leverage. The second was another that gives you a myriad of submissions and chokes. basically it starts the same as the Americana above, but this time you don't shift your hips, you reach under and pin the trapped arm under your hips closest to you and lay your shin across it right above the elbow. Now you have him trapped, just extend your other leg to give yourself a good base and you can get collar chokes, standard wrist chokes, opposite side Americanas and straight arm Armbars, mount, knee on belly or knee on side to help with the straight arm Armbar, then there's one of my personal favorites, the bicep cutter - not allowed in NAGA because it can cause nasty damage to the guy's biceps and take 3-6 months to heal up right (one of our guys who just fought a month or two ago had his bicep injured in the fight - that's when the ref stopped the fight- and is out for about 3 months). I think you can also get a Bone crusher from there but I didn't get a chance to ask or try. I rolled for 10 minutes - there were only three of us so we just spent the majority of the time going over positions. Calories - 4300
	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

06-06-2008, 01:20 AM	#1092
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/6/08 Weigh in 6/6/08 Weigh in Weight: 282 – No Change from last week Waist: 34 inches– Down 0.5 inches from last week Stomach: 35 inches– No change from last week Chest: 52 inches – No change from last week Shoulders: 64.5 inches – No change from last week Neck: 18.5 inches – No change from last week Bi's: Left – 18 inches, Right 17.5 inches – No change from last week Calves: 19.5 inches - No change from last week Lean Body Mass: 273.98 – Up 0.39 pounds from last week’s 273.59 Body Fat Weight: 8.02– Down 0.39 pounds from last week’s 8.41 Caliper readings - 4 point test: Abs – 4.75 mm – Down 0.25 mm from last week Suprailiac – 5.5 mm – Down 0.25 mm from last week Thigh – 2 mm – No change from last week Triceps – 3.5 mm – No change from last week Estimated body fat % is ~ 15 % - Coming from one of those handheld devices. Again, I stayed at 282 but lost some fat while gaining muscle. The 6-OXO Extreme has been working very nicely for me and I feel like it is actually doing what it advertised.
	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

06-07-2008, 01:47 AM	#1093
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/6/08 Friday: Upper Push Power Week 3: Dips : RI - 60 \| BW-22 x 4, BW-16 x 2, 2 PR for Weight DB Bench on Ball: RI - 90 \| 70's x 5 PR for Reps, 80's x fail (I tried a second time and failed again) DB Skull Crushers: RI - 60 \| 25 x 8, 30 x 8 (all assisted), 25 x 10 PR for Reps Superset: RI - 60 \| 1 - Seated Incline Cable Fly \| 90 x 7, 100 x 4, 110 x 2 PR for Weight 2 - Reverse Seated Incline Cable Flys \| 90 x 7, 100 x 4, 110 x 2 PR for Weight Cardio - 20 minutes 10 minutes on a bike 10 minutes for abs 15 minutes stretching Calories - 5000 (cheat day) I was so tired today. I know I could have had the 80 pound DB bench, I got the weight about half way up and failed each time. I was seriously burned out, I've been working for the last 15 days with only 2 days off in between and will work 2 more days before I get any time off (6 days, 1 day off, 6 days, 1 day off, 5 days, then 2 days off - sucks). I was nice to see my rep range improve over last week with those 70 pounders through and on the Skull Crushers.
	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

06-07-2008, 05:10 AM	#1094
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Thought this journal was getting too serious......

06-09-2008, 05:41 PM	#1096
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Your bf has went way down since the last time I have been here! Very nice buddy!

06-10-2008, 09:54 AM	#1098
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Working alot thats about it, see my journal for more!

06-10-2008, 01:49 PM	#1099
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/07/08 Saturday: Upper Pull Power Week 3: Pull-Up Ladder - 1, 2, 3, 2, 1 style: RI - 60 \| BW x 1, 2, 2, 1, 1- Fail MTS Highrow: RI - 60 \| 125x5, 135x4, 155x2 (Machine Max) PR for Weight 2 Handed Seated Cable Row W/Stirrup Grips: RI - 60 \| 195x8, 210x6, 225x4 PR for Weight Hise Shrugs: RI - 60 \| 200 x 15, 250x15, 300x12 PR for Weight Ab Wheel \| BWx3x10 Turkish Getups \| 20 lb db x 3 L, 3 R PR for Weight Tablemakers \| 20 @ 3 minutes Cardio - 20 minutes 10 minutes on a bike 10 minutes for that ab session 30 minutes stretching I felt great. I got 7 pull-ups at bodyweight and Maxed out the MTS row machine. Those Hise shrugs felt nice too. Calories - 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

06-10-2008, 01:57 PM	#1100
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/09/08 Monday: Legs Reps Week 1: Superset: No Rest \| 1 - Lying Leg Curls \| 100x10, 110x10, 120x10 2 - Hip Rotations \| 75x10, 100x10, 112.5x10 Sumo Deadlift: RI - 60 \| 165x10, 245x8, 265x8, 245x8, 165x8 DB Snatches: RI - 60 \| 20x8, 30x8, 35x8 Hip Adductions: RI - 30 \| 150x10, 170x10, 190x10 Cardio - 20 minutes 10 minutes on a bike 10 minutes abs circuit 15 minutes stretching Calories - 3900 That was a lot of deadlifting! My hamstrings and lower back are burning and my traps are feeling it a bit as well - good times. I had to work around some dumb-asses today. One of them decided to walk right in front of me when I was doing those snatches. I stopped and let him go by but I really wanted him to just walk into a good 35 lb dbl as it's flying through the air - after losing a few teeth I think he'd get the idea ()!
	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

06-10-2008, 07:55 PM	#1101
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/10/08 Monday 6/09/08: BJJ: 1 Hour Worked with opponent in side control. Basically a spin out to North/South, then driving your leg up so their waist and stomach is resting on your shin, from there you can easily roll into mount. Rolled for about 10 minutes. Tuesday 6/10/08: BJJ: 1 Hour Worked from side control. Goal was to get a Americana and Armbar from side control by blocking his head, switching your hips, grabbing the arm you trapped by switching, then positioning the elbow on your lower knee and stepping on his wrist with your elevated leg (Americana is done by keeping the arm bent over your knee, stepping on his writs, then pulling up on the elbow). We also went from that position to full mount by keeping our foot very tight to our chest and sliding it over top of him so as not to tip him off on what's happening (he can't see because you're still blocking his head). From there we went to high mount and triangle choke, kimura, and armbar. Then we practiced what to do if the guy blocks you. Basically it's all the same just that you swim the arm that was blocking the guy's head under his head and grab that wrist with your free wrist, then switch your hips, flatten out and walk around so your head is pretty much right next to his, drop your head to the ground, squeeze and drop the shoulder attached to the arm that is wrapping under his head. This is the Jeff Monson Choke and it works very nicely (this doesn't really utilize the gi much so it is perfect for MMA - I guess that's because Jeff started it). There's a lot of talk lately about possibly getting BJ Penn, Rodger Gracie, Nog's MMA coach, Marcelo Grosso, and De La Riva to come over and do seminars with us by the end of the year. Thiago was in BJ's locker room at the last UFC - you can see him in the end credits giving BJ a hug and kiss on the forehead. He is going to be visiting Hawaii in September on vacation and is going to visit BJ for a little while. I am very excited about that possibility and getting Nog's current MMA coach over here. Also, We're getting some of our guys ready for their debuts in "Cage Warriors" and had some of the fight coordinators over here tonight from England (they were talking about smoking some fags, then I realized they meant cigarettes and I stopped myself from over-reacting ). So in a little bit we're going to be bringing a bunch of their guys over here to train with us from England as they prepare for their fights as well. This could be interesting especially if one of them gets selected to fight one of our guys (There'd be a beatdown! ). Too much excitement for 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

06-11-2008, 01:18 AM	#1102
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,380 Blog Entries: 8	6/11/08 Weigh in I'm doing this a bit early this week. 6/11/08 Weigh in Weight: 281 282 – Down 1 pound from last week Waist: 34 inches– No change from last week Stomach: 35 inches– No change from last week Chest: 52 inches – No change from last week Shoulders: 64.5 inches – No change from last week Neck: 18.5 inches – No change from last week Bi's: Left – 18 inches, Right 17.5 inches – No change from last week Calves: 19.5 inches - No change from last week Lean Body Mass: 273.40 – Down 0.58 pounds from last week’s 273.98 Body Fat Weight: 7.60 – Down 0.42 pounds from last week’s 8.02 Caliper readings - 4 point test: Abs – 4.75 mm – No change from last week Suprailiac – 5 mm – Down 0.5 mm from last week Thigh – 2 mm – No change from last week Triceps – 3.5 mm – No change from last week Estimated body fat % is ~ 15 % - Coming from one of those handheld devices. I went down one pound. People at school are again complimenting me on how I look, something must be going well. The 6-OXO Extreme has been working great, I keep losing fat and am maintaining most of my lean mass.
	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

06-11-2008, 09:46 AM	#1103
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	We use those handheld devices here, I personally dont like em cause they estimated someone who was like 8% bf at 17% the other day.....just hate em, but most of the time they give you a general idea. Keep up the good work buddy!