Double D

Haha.....me to! Thanks buddy.

DOMS

I second this!

Solid workout, man!

tallcall

DOMS, your back! how has everything been?

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

DOMS

Great!

I had a shitload of fun in L.A. I'm 100% relaxed and feeling great!

I so gonna move back to L.A.

tallcall

Going back to live with all the Mexicans?

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

DOMS

Going back to kill the Mexicans.

No, I'm going to live in an affluent neighborhood. The better the neighborhood, the less Mexicans there are. For example, if you go into Santa Monica, less than 5% of the people that you see on the streets are Mexicans. They can't afford to shop there, much less live there.

My home town of Burbank has less than 25% Mexicans. That number drops when you go east of the 5 freeway. I'd guess that it's as low as 5%.

If you're going to live in L.A., you just need to know where to live and be at least somewhat affluent.

tallcall

It's that time again.

This weeks numbers: (Weighed each week on Tuesday and compared to previous weeks numbers)

Weight = 305.5, down from 308 last week

Body Fat % = ~13.6, down from ~14.6

Stomach and waist stayed the same at 40.5 inches

Chest stayed the same at 48 inches

Shoulders = 56.5 inches, up from 56 inches last week

Neck = 21 inches, up from 20 inches (to be honest, this one keeps fluctuating between the two so I don't count on this one too much)

Biceps = 17.5 inches, up from 17 inches (stayed there for the longest time)

Calves have been at 19 inches forever now, I don't expect them to change in the near future

Estimated Lean Body Mass = 263.76 pounds, up .78 pounds from last week (262.98 pounds)

Estimated Body Fat weight = 41.76 pounds, down 3.24 pounds from last week (45 pounds)



Notes:

I feel great about these numbers, I gained about 3/4 pounds in muscle mass and lost 3 1/4 pounds of fat. I feel faster and stronger. As a side note I can feel my abdominal wall through only a moderate (as opposed to a very thick) layer of fat, I'm getting close!

I am most impressed with the gains I've been making around my shoulders lately, up about 0.5 inches every week so far. I am also happy that I have finally seem a gain in the biceps, I have been working at that for the better part of two months now (they are just coming along very slowly).

Oh well, today's another leg day, I get to go in for an hour. I'll possibly do an all body workout today, but I think a vast majority of my time will be spent on legs, squats, deads, lunges, leg presses. I'm hoping for some upper body work as well since I will not have a trainer on Thursday (he's going out of town). I'd like to do some chest work with him, it seems to be the slowest to develop right now (still benching 125 max, I'd like to get that number up a lot, I'm aiming for something much closer to 150 within the month).

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

Double D

I am impressed to say the least! You are one big guy! Our arms and chest are very close in size!

goob

I know! With that size, and the right training/ eating, your potential is mega. Think Kelju, and DD.

tallcall

I'm definitely aiming for something near what Double D is able to accomplish, besides both of you guys are doing great as well.

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

Tuesday

Legs: RI = 90-120

Total weight time = 65 minutes (double training session because he has to be in Atlanta on Thursday - my other training day with him)

Superset:
Leg Curls/Hip Adduction:

55x15/75x20
80x15/95x20
110x12/110x15 PR
- I accidentally used too much force lifting on that last set of leg curls, that I threw the weight stack up - I had full control of it on the way down, but I guess I just didn't know my own strength

Deadlift: Traditional Style

135x10
185x10
225x6
250x~8 PR - We kind of lost count and my form was a little off on the 225, so my trainer was talking me through this one so I would get it right the first time (he lets me get away with nothing!)

Smith Squat: - I'm only listing the weight I put on the bar since the machine assists a lot.

90x12
140x10
180x10
230x8 PR - I know it is more like 200 pounds without the assistance, but great none the less

Leg Extension Single

Left leg 50x10
Right leg 50x10
Supersetted in a dropset style:
Left leg 50x10/30x10
Right leg 50x10/30x10

Leg Extension Dual:

90x12
90x15

Cardio: 21 minutes SS

8 minutes warm up on a stairmaster (min hr = 120, max hr = 150, min level = 4, max level = 7). Done before training session to serve as warmup and strech for my legs - Double step with forward lunge, calf raises off of each step, and a lot of side steps at level 7 (My trainer and I were both warming up together, and I know he wasn't going to let me settle for anything less, so I decided to put everything I had into that machine and do well).

13 minutes on an elliptical trainer (min hr = 130, max hr = 150, level = 0). This was after the training session, so I didn't want to push my legs too far.

I had a awesome time today and I'm sure my body will be in some pain for the next 5 or 6 days because of it, I was loving every second of it. Got to watch some people nearly kill themselves squatting way too much weight, we saw these people struggling a little and suggested that they reduce the weight and try to come parallel but they ignored us (proof that rule 285 is always in effect - "no good deed goes unpunished" - Ferengi Rule of Acquisition # 285 ). I guess I generated a bit of a crowd doing my deadlifts, especially the 250's, because at least 5 or 6 people were starting to circle (thanks for the added pressure, I have to admit it felt awesome though)!

We decided to stick to using Smith machines for now and will probably squat with an empty free weight bar next week. I expressed my concerns and mentioned some of the issues I felt that I was having last time with the Tourettes, and he suggested that I just do most of my work with the assistance of the Smith but that we also make the attempt to add in the free weight bar (I'm always up for this kind of challenge, so it was just fine by me).

Cheated a little today, ben and jerrys - I deserve it for what I'm about to go through this week (I'm expecting the pain starting tomorrow and probably subsiding Sunday - it always seems to last about 5 days). Can't complain though, it will all be worth it in the end!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

BigDyl

Not to let your hopes down, but your arms are most definetly longer than mine, and I have long ass arms that makes my pressing movements suck. The advantage is your should end up with a good deadlift like myself.

Total ownage.

tallcall

Yeah, cause we're awesome!

My goals are to Deadlift, Dip, and Squat (even if it's on a Smith machine) my own bodyweight, 300 pounds, by the end of the summer (end of August). As I said before, I'd also like to get my bench press to about 150 by the end of the month. I'm pretty close on those Deadlifts, and the Dips and Squats should be there in about 10 weeks or so. I keep getting that "I'm the king of the world" feeling!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

Double D

With your size your numbers will crush mine one day!

tallcall

See, this is why you need to come to Orlando, so we can train together!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

Double D

Haha.....if I didnt get the job that I am starting soon I was thinking about moving to Florida.

tallcall

LOL - Darn, it would've been fun. I hope you have fun at the new place!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

DOMS

How's it going, man?

And I have a video for you.

YouTube Video

tallcall

Thursday:

Chest and Back:

Superset:
Incline DB Fly/ Incline DB Press: RI - 120

30'sx7/40'sx8
30'sx6/40'sx6
30'sx7/45'sx4 PR

Cable Rows: RI - 60

105x10
115x10
165x6 PR

Lat Pulldown:

120x8
120x8
150x5 PR

Back Extension (machine):

170x12
190x12
230x8
Dropset 290x1, 250x6, 190x10 PR

Cardio - 50 minutes

5 minute warmup on a Rowing machine (min hr = 100, max hr = 150, lv 9).

20 minutes on a stairmaster (min hr = 90, max hr = 159, min level = 4, max level = 7). I spent most of the time on level 6 or 7 at about 145-155 bpm.

12 minutes on an elliptical trainer (min hr = 110, max hr = 162, level 4). Most of the time I was at 155-160 bpm.

13 minutes on a Treadmill (min hr = 116, max hr = 160, inclines 10-15, speeds 2.0-3.5) Spend most time at incline 15 and 150-160 bpm.

Great day, my flys were a little out of form. I think it was all pretty good, my right shoulder was still a little sore from Tuesday, but nothing that was going to prevent me from doing most of these exercises (flys were a lot harder because of the shoulder though). I'm happy with the presses (DB presses are more interesting for me because of the need for complete control in each arm to stabilize them. My back extensions were awesome, I almost got the whole stack, I know they are not really used much for strength, but I thought I'd give it a try.

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

goob

Cool workout TC!

DOMS

Nice job on the PRs, man!

BTW, what are you RIs and tempo?

tallcall

Goob: Thanks man, I'm always having fun with the cardio when my legs are feeling up to the task. Today was a good day.

DOMS: Thanks. I don't usually write all that down, but usually my rest intervals are 60 seconds, up to 120 seconds for what I consider tougher lifts (benching is a lot harder for me, so I give myself about 90-120 seconds between sets). I usually shoot up for a second, hold for about a second and come down for 3-5 seconds on the bench. Most of the other lifts are about 3 seconds up, hold for 1 or 2 seconds, then 3 seconds down with a rest interval of 60 seconds.

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

Oh! Stupid cheapo upgrades I bought don't allow me to do those cool transformations. I want to mutate into a giant human eating slug alien!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

Friday the 13th

Abs and Cardio:

First, I hate spending much time on abs, since they are worked in most of the compound lifts I do anyways - I just see no need to spend a day on them (calves are another thing I can't stand to work because they are too easy and are used in almost every leg exercise I do).

That being said all I did today was some Torso Rotations (Machine):

130x10
140x10
150x8
205 (the entire stack)x8 PR - not that I really care, it was too easy for me.
170x5
130x8
110x10


Cardio: 52 minutes

5 minute warmup on a rowing machine at level 9 (min hr = 87, max hr = 150).

20 minutes HIIT on a stairmaster (min hr = 103, max hr = 160, levels 3-10, for 60/60 for 5 bouts and 60/120 for 3 bouts).

15 minutes SS on an Elliptical Trainer (min hr = 119, max hr = 155, levels 1-4, keeping heart rate between 140 and 150).

12 minutes on a treadmill (min hr = 110, max hr = 150, speed = 2.8-3.5 and incline = 5.0-15.0, keeping my heart rate between 135 and 145).

Great cardio day! I wanted to do a different ab workout, but all the mats were taken as were all the cable stations (no cable crunches). Also, does anyone know how to do a Downward Facing Dog? I've heard a lot about it and wanted to give it a try (I love planks and would like to add more of these Yoga exercises into my routine).

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

Saturday:

Shoulders:

DB Military Press: RI = 120

40'sx6
40'sx5
40'sx6
40'sx4

**That sucked, I have to fix this somehow**

RI = 60
Superset:
DB Front Raises/DB Lateral Raise:

25'sx6/25'sx10 PR
25'sx5/25'sx10 PR
25'sx5/25'sx10 PR

Shrugs:

310x10
330x10
360x8 PR
410x5 PR

Cable Row with trap grip attachment:

135x10
155x10
180x5 PR
200x5 PR - Limited ROM

Rear Delt Cable Row:

I couldn't really tell what the weights were on this machine, it only gave me numbers 1-15 (I think), I started at number 8 and ended on number 10 - so here is what I think I rowed converted to pounds:

~80x10
~110x9
~110x9 Could be a record if I knew for sure what I was pulling

Upright Row:

Because I was angry at the other machine, I moved to another that atleast listed the weights, but had a lighter-heavier setting that changed the tension on the pulleys so I'll list them as heavy and light.

Light setting:
90x10 - too easy, moving to heavy setting.

Heavy setting:
60x10
80x4
80x4 These felt like records, another instance where if I had the exact weights I could be sure

Cable Face Pulls with rope attachment:

I've never done these before, so this was all a personal best.

100x10
120x10
150x9 PR

Cardio = 53 minutes SS/HIT

5 min warmup on row machine (min hr = 95, max hr = 160, level = 9).

15 minutes on a stairmaster (min hr - 96, max hr - 151, level - 4).

20 minutes on an elliptical trainer (min hr - 111, max hr - 165, level - 5). I just stayed between 160 and 165 for about 8 minutes straight, I think that qualifies as being at a high intensity for me.

13 minutes on a treadmill (min hr - 118, max hr - 160, min incline - 7, max incline - 15, min speed - 2.8, max speed - 4.0)

All in all a very good day. I wish my presses would have been better, all of my pulling movements are great, all my presses suck (comparatively speaking).

I don't know why I love those shrugs so much, I caught a lot of people starring when I put 4 plates and a quarter on each side! God those rows all felt great too, unfortunately I don't really know what I was lifting (those companies really need to give actual weights and not random numbers or tension settings - ).

I feel like I really tore deep into myself today, definitely a good day.

Cardio was great as well, really let the animal out of the cage this time (love listening to Disturbed - Voices and Violence - made me just angry enough to push all my limits)!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

Sunday

Arms and Abs:

Machine Dips: RI = 120

190x5
200x4
210x4 PR
220x3 PR


Superset:
Skull Crusher (EZ Bar)/21's: RI = 60


50x8/50x21
50x8/50x21
50x8/50x21 PR

Superset:
Cable Pressdown Forward/Reverse/Cable Crunch/Cable Curls - Rope Attachment: RI = 45

80x10/80x10/100x10/110x10
100x10/100x10/150x10/120x10
110x10/110x10/250 (Stack)x8/140x8
110x10/110x8/250 (Stack)x8/140x8 PRs

Torso Rotations: RI = 60

150x8
205 (Stack)x8
205 (Stack)x8

Cardio = 33 minutes HIIT

5 min warmup on Rowing machine - as usual - (min hr = 95, max hr = 155, level 9).

10 minutes HIT on a stairmaster (min hr = 100, max hr = 160, min level = 4, max level = 10, 3 bouts, 60/120).

10 minutes on a Elliptical Trainer HIT (min hr = 122, max hr = 168, min level = 5, max level = 11, 5 bouts, 60/60).

8 minutes on a Treadmill (min hr = 110, max hr = 170, min incline = 5.0, max incline = 15.0, min speed = 3.0 mph, max speed = 5.0 mph - held for 15 seconds PR).

Awesome day, I got two records on my Dips today, getting closer to 300 pounds on them! Everything was working pretty damn smooth today. Also, I got a huge superset on the cables today - which is also awesome!

Cardio was another personal best, the 5 mph sprint was the fastest I've ever gone on the treadmill (15 seconds isn't that much, but next time I'll try for a minute at a time)!

Skull Crushers felt a little dodgey, but they were ok (couldn't get the 40 pound bar, so I just stuck with the 50 pounder for all my sets).

The cable crunches were cool, my first time doing them and I was able to lift the entire stack (The Animal Is Out-Of-The-Cage!!).

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

Double D

I foresee pr's for the next year!

tallcall

Oh I intend to be cranking out records for a long time. Just out of curiosity, how do you improve on shoulder/military presses? I think it is kind of interesting that all my lower pushes and pulls are great, all my upper pulls are fine, but my upper pushes are not so nice.

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

It's that time again.

Weight = 302 - down 3.5 pounds from last week.

Stomach is at 39.5 inches - down 1 inch from last week.

Chest is still at 48 inches.

Shoulders lost 0.5 inches from last week .

Neck lost 0.5 inches from last week.

Biceps stayed at 17.5 inches and feel a lot harder now.

Calves stayed at 19 inches and also feel much harder.

My Estimated Body Fat percentage is 12.7% down 0.9% from last week.

Lean Body Mass - 263.65 which is down 0.11 pounds from last week (that's where my shoulder went).

Estimated body fat weight is 38.35 pounds, down 3.41 pounds from 41.76 last week.




I lost a little LBM, but also lost 3.5 pounds of fat, so all in all, not too bad!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

fufu

^ good stuff

fufu's 1337 Journal

Your diet will set you free.