Tallcall's journal

tallcall · 07-17-2007, 05:16 AM

Quote:

Originally Posted by fufu

^ good stuff

Thanks for the support man! I was a little disappointed with the slight muscle loss, but my body tends to take from one place one week, then add to another place the next week.

fufu · 07-17-2007, 05:29 AM

Yeah, that will often happen when on a cut, but you are doing great cutting and setting alot of PR's and maintaining most of your muscle.

tallcall · 07-17-2007, 05:38 AM

Quote:

Originally Posted by fufu

Yeah, that will often happen when on a cut, but you are doing great cutting and setting alot of PR's and maintaining most of your muscle.

The strange thing is that I'm actually adding muscle weight too. When I started I had a lbm of about 250 pounds, now I'm up to almost 264 while my fat levels have slid down about 20 pounds

tallcall · 07-17-2007, 04:28 PM

Tuesday

Legs: RI - about 120 seconds or whenever my hr dropped below 8 million

Superset:
Hip Abduction/Adduction:

80x30/80x30
90x30/90x30

I was asked to do these while an older woman finished her session, so I got them done quickly to warm up.

Superset:
Front Squat Smith Machine/DB Straight Legged Deadlift:

90x12/25'sx12
140x10/35'sx12
180x10/35'sx12
250x6/35'sx12 - reduced time between reps for the deadlifts. PR

Leg Press: Dropsets

Drop set starting at a weight of 360 down to 180 for a total of 20 reps.

Drop set starting at a weight of 405 down to 225 for a total of 20 reps. PR

* I consider this a record because of the 20 rep drop set accomplished *

Cardio - 23 minutes SS

13 minutes on the Stairmaster to warm up and bring my hr up (min hr - 75, max hr - 160 at level 7). I did two steps, side steps and calf raises off each step at a high speed to hit two birds with one stone (warm up legs and get in some cardio time).

10 minutes on the Stairmaster at the end of my leg session (min hr - 133, max hr - 151, level - 5, just did not want to push them that much today).

Today was awesome, I did much better on my SLDL's that last time (about 3 weeks ago I think) - more weight and a lot more reps. I was also pleased with the Squats, they were tied with last weeks record, but great none the less. When we were going on to the Leg press, my trainer wanted me to throw 3 plates on my side, I told him I did 4 last time I was on the machine and would like to start at 4 (I knew I could put up to 450 pounds on it and still be fine, should have gone for it, next time). Dropsets were awesome, very draining and difficult especially after the deadlifts and squats.

The cardio was great, I'm def getting used to the Stairmaster for longer periods of time - feels more natural now, just took some time.

My legs are a little wobbly now. Going to have a little cheat meal tonight to treat my body nice (big bowl of Ice cream!)

Double D · 07-18-2007, 03:51 PM

Thats the best thing you can do is try to shorten the time and see what you can do! I saw where you said you reduced rest time and knocked out a pr.....thats impressive!

**DOMS** · 07-18-2007, 04:10 PM

Great workout!

Wait until you get to do a dropset of Back Squats. It'll feel like you're about to throw-up your colon.

tallcall · 07-18-2007, 04:15 PM

Can back squats be done on a smith machine? I think I know what you're talking about, but I can't remember for sure. I usually squat with feet together or just wider than shoulder width apart.

**DOMS** · 07-18-2007, 04:24 PM

Quote:

Originally Posted by tallcall

Can back squats be done on a smith machine? I think I know what you're talking about, but I can't remember for sure. I usually squat with feet together or just wider than shoulder width apart.

You're thinking of sumo vs. standard. That's foot placement and grip.

Back Squats are where you rest the bar on your back, versus holding it in front of your during Front Squats.

And yes, you can do Back Squats on a Smith machine, but free weights are much better.

Double D · 07-18-2007, 04:28 PM

Smith machine (depending on what you use) really can teach poor form. You have to go along the plane it sets for you and lots of times teaches bad things.

Double D · 07-18-2007, 04:28 PM

If I was to do drop sets with squats I would use DB or something. Or a squat rack would work well.

tallcall · 07-18-2007, 04:29 PM

Quote:

Originally Posted by DOMS

You're thinking of sumo vs. standard. That's foot placement and grip.

Back Squats are where you rest the bar on your back, versus holding it in front of your during Front Squats.

And yes, you can do Back Squats on a Smith machine, but free weights are much better.

I've been told to just use the Smith due to problems with my Tourette Syndrome and the possibility of jerking my neck everywhere during the lift (possibly falling face first with the bar. I have been doing back squats the whole time with the machine, I was told to call it a front squat even though the bar was behind me. Maybe he misspoke, either way, I like them and am looking forward to 275 within the month, getting to 300 pound deadlifts by then too I think!

tallcall · 07-18-2007, 04:32 PM

Quote:

Originally Posted by Double D

If I was to do drop sets with squats I would use DB or something. Or a squat rack would work well.

I tried the rack squats before, nearly did some damage, couldn't balance and nearly fell forward because of the tourettes syndrome (it's just something I have to deal with, and maybe I'll just have to rely on the smith for a while longer). I'm open to the idea of just doing the bar with no weight, and getting used to it, but I usually cannot stop twitching my neck (not a big problem with deadlifts for some reason, I guess I just have a lot better focus and control of my actions?).

Double D · 07-18-2007, 04:43 PM

Awww yes I forgot about that. What about using DB's?

tallcall · 07-18-2007, 04:46 PM

Quote:

Originally Posted by Double D

Awww yes I forgot about that. What about using DB's?

I've done that before with no issues, 30 minutes isn't enough time with him on leg days, too much to do. At least I can say that those combinations we did yesterday were very solid, I think I could have had a little more weight on the squat and SLDL, but I'll save that for next time.

Double D · 07-18-2007, 04:52 PM

I would do 2 leg days a week

One ham dominant and one quad dominant

tallcall · 07-18-2007, 04:57 PM

Quote:

Originally Posted by Double D

I would do 2 leg days a week

One ham dominant and one quad dominant

Maybe I'll do that later on, right now, I like the program, still need his help with both upper and lower body (both sessions used up already, for now, I like to rotate them every now and then).

tallcall · 07-19-2007, 04:47 PM

Thursday: RI - 45 seconds

Chest and Back

Incline BB Bench Press:

75x10
95x10
115x8
115x6 PR (Reps increased and no assistance)

Incline Fly:

15x12
20x12
25x12 PR (Same as above)

Serrates Pull - Cable (Lat Pull):

40x12
50x10
60x9

Lat Pulldown:

135x10
150x7
150x7 PR (More reps)

90x20 PR (Light weight, but more reps)

Cardio: 57 minutes SS

5 minutes on a rowing machine (min hr - 110, max hr - 167, level 9)

20 minutes on a Stairmaster (min hr - 114, max hr - 158, level 7)

20 minutes on an Elliptical (min hr - 134, max hr - 160, level 5)

12 minutes on a Treadmill (min hr - 127, max hr - 160, min incline - 6.0, max incline - 15.0, min speed - 2.8, max speed - 3.8).

Today was Awesome again. My recovery time has greatly improved, not in any pain from last Tuesday's leg workout, had a little stiffness though, but nothing major. I am very happy with the Bench press today, I was much more comfortable hitting 8 reps at 115 (usually that last rep has to be assisted, but today I was completely under my own power)! I'm throwing in a few back exercises on my shoulder day to help with the bench press as well (thanks DD!).

The Cardio went smooth as well, easily handeling 20 minutes on the stair machine (usually have a hard time with 15 minutes, now at a higher level and more time!). Another great day!

Double D · 07-19-2007, 05:23 PM

PR's like normal. Ho hum.....nice work.

tallcall · 07-19-2007, 06:09 PM

Quote:

Originally Posted by Double D

PR's like normal. Ho hum.....nice work.

Thanks man, those back exercises really helped improve everything else.

goob · 07-20-2007, 06:40 AM

Keep it up TC, Improving each workout, you'll be kicking our assess soon enough....

**DOMS** · 07-20-2007, 11:04 AM

Solid workout, man!

You've earned an old advert:

goob · 07-20-2007, 11:09 AM

Quote:

Originally Posted by DOMS

Solid workout, man!

You've earned an old advert:

So wrong....but,......

**DOMS** · 07-20-2007, 11:21 AM

You want "wrong"? Here's wrong:

YouTube Video

tallcall · 07-20-2007, 12:21 PM

Quote:

Originally Posted by DOMS

You want "wrong"? Here's wrong:

YouTube Video

The morale of the story is that we all must get AYDS!

07-17-2007, 05:29 AM	#152
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,483 Photos: 3	Yeah, that will often happen when on a cut, but you are doing great cutting and setting alot of PR's and maintaining most of your muscle.
	fufu's 1337 Journal Your diet will set you free.

07-17-2007, 04:28 PM	#154
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	7/17/07 Tuesday Legs: RI - about 120 seconds or whenever my hr dropped below 8 million Superset: Hip Abduction/Adduction: 80x30/80x30 90x30/90x30 I was asked to do these while an older woman finished her session, so I got them done quickly to warm up. Superset: Front Squat Smith Machine/DB Straight Legged Deadlift: 90x12/25'sx12 140x10/35'sx12 180x10/35'sx12 250x6/35'sx12 - reduced time between reps for the deadlifts. PR Leg Press: Dropsets Drop set starting at a weight of 360 down to 180 for a total of 20 reps. Drop set starting at a weight of 405 down to 225 for a total of 20 reps. PR * I consider this a record because of the 20 rep drop set accomplished * Cardio - 23 minutes SS 13 minutes on the Stairmaster to warm up and bring my hr up (min hr - 75, max hr - 160 at level 7). I did two steps, side steps and calf raises off each step at a high speed to hit two birds with one stone (warm up legs and get in some cardio time). 10 minutes on the Stairmaster at the end of my leg session (min hr - 133, max hr - 151, level - 5, just did not want to push them that much today). Today was awesome, I did much better on my SLDL's that last time (about 3 weeks ago I think) - more weight and a lot more reps. I was also pleased with the Squats, they were tied with last weeks record, but great none the less. When we were going on to the Leg press, my trainer wanted me to throw 3 plates on my side, I told him I did 4 last time I was on the machine and would like to start at 4 (I knew I could put up to 450 pounds on it and still be fine, should have gone for it, next time). Dropsets were awesome, very draining and difficult especially after the deadlifts and squats. The cardio was great, I'm def getting used to the Stairmaster for longer periods of time - feels more natural now, just took some time. My legs are a little wobbly now. Going to have a little cheat meal tonight to treat my body nice (big bowl of Ice cream!)
	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

07-18-2007, 04:15 PM	#157
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	Can back squats be done on a smith machine? I think I know what you're talking about, but I can't remember for sure. I usually squat with feet together or just wider than shoulder width apart.
	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

07-19-2007, 04:47 PM	#167
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	7/19/07 Thursday: RI - 45 seconds Chest and Back Incline BB Bench Press: 75x10 95x10 115x8 115x6 PR (Reps increased and no assistance) Incline Fly: 15x12 20x12 25x12 PR (Same as above) Serrates Pull - Cable (Lat Pull): 40x12 50x10 60x9 Lat Pulldown: 135x10 150x7 150x7 PR (More reps) 90x20 PR (Light weight, but more reps) Cardio: 57 minutes SS 5 minutes on a rowing machine (min hr - 110, max hr - 167, level 9) 20 minutes on a Stairmaster (min hr - 114, max hr - 158, level 7) 20 minutes on an Elliptical (min hr - 134, max hr - 160, level 5) 12 minutes on a Treadmill (min hr - 127, max hr - 160, min incline - 6.0, max incline - 15.0, min speed - 2.8, max speed - 3.8). Today was Awesome again. My recovery time has greatly improved, not in any pain from last Tuesday's leg workout, had a little stiffness though, but nothing major. I am very happy with the Bench press today, I was much more comfortable hitting 8 reps at 115 (usually that last rep has to be assisted, but today I was completely under my own power)! I'm throwing in a few back exercises on my shoulder day to help with the bench press as well (thanks DD!). The Cardio went smooth as well, easily handeling 20 minutes on the stair machine (usually have a hard time with 15 minutes, now at a higher level and more time!). Another great day!
	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

07-18-2007, 03:51 PM	#155
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Thats the best thing you can do is try to shorten the time and see what you can do! I saw where you said you reduced rest time and knocked out a pr.....thats impressive!

07-18-2007, 04:28 PM	#159
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Smith machine (depending on what you use) really can teach poor form. You have to go along the plane it sets for you and lots of times teaches bad things.

07-18-2007, 04:28 PM	#160
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	If I was to do drop sets with squats I would use DB or something. Or a squat rack would work well.

07-18-2007, 04:43 PM	#163
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Awww yes I forgot about that. What about using DB's?

07-18-2007, 04:52 PM	#165
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	I would do 2 leg days a week One ham dominant and one quad dominant

07-19-2007, 05:23 PM	#168
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	PR's like normal. Ho hum.....nice work.

07-20-2007, 06:40 AM	#170
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,345	Keep it up TC, Improving each workout, you'll be kicking our assess soon enough....