goob

Good job TC. Could you also be fufu in disguise with all those PR's???

He gets around y'know.

tallcall

Tell me about it, first Andrew, then BigDyl, then Sean, now me.

Just kidding Fufu! But you know I'll be here for you when Andrew and Sean leave. There's always room for BigDyl though!

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:

Machine Dips: RI = 120

210x5
220x4
230x4 PR
240x0 - Miss

Supersets:
EZ Bar Skull Crushers/21's: RI = 60

50x8/50x21
50x10/50x21
60x6/60x21 PR

Superset:
Cable Pressdown/Cable Reverse Pressdown/Cable Curl: RI = 60

100x10/100x10/130x10
110x10/110x10/140x10
120x10/120x10/150x8
120x10/120x8/150x8 PR

Cable Crunch: (I just like lifting the stack!) RI = 60

200x10
250 (Stack)x10
250 (Stack)x10 PR - Record because of Reps

Superset:
Planks/Ab Rollout/Supermans: RI = 60

BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10

Cardio - 25 Minutes SS

5 minutes on a rowing machine (min hr - 87, max hr - 150, level 9)

20 minutes on a stairmaster (min hr - 100, max hr - 150, min level - 4, max level - 6).

Those Dips are improving each week, I decided to attempt 240, but couldn't budge it (next week) - I have to get myself up to lifting 300 pounds (my body weight).

I was impressed that I was able to get 6 reps on those Skull Crushers at 60 pounds, they're def getting stronger. The cable superset ran smoothly, I still wish the gym would get another cable machine with all the weights labeled in pounds (not some weird number system).

My abs are really feeling a burn because of the work done today and Friday, I think those Ab rollouts are great, I easily held 60 second planks, I'm going to try to widen my feet next time.

Light cardio day because I was kind of tired from yesterday's HIIT session, legs felt kind of like lead weights today.

Tomorrow's off, going to probably head downtown for a little fun (getting to meet people in the community)!

I'm thinking about a deep tissue massage for maybe Wednesday, what do you guys think? My legs and upper back could def use some tough love and care!

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

That's a nice, solid, workout! Great job, man!

BigDyl

Here's a secret tip:

Buy some Xtend or Bulk BCAA's, and sip 15 grams during your workout. High to Mega dosing BCAA's is receiving virtually 100% positive feedback in regards to recovery and increasing strength. I'd suggest doing this only during your workout (15-20 grams), maybe 5-10 grams on non-workout days.


This should last quite a while:

Xtend (1016 grams) By Scivation

Total ownage.

tallcall

See, Rapcat, I knew you liked me!


Lol, anyways, thanks buddy!! I'll give it a try.

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

Throwing around some serious pr's in here!

tallcall

Yeah, I love those Rows!

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

Alright here are my numbers for this week:

Weight: 302.5 (up 0.5 from last week)

Stomach: 38 inches (measured when sucked in and tightened, down 1.5 inches from last week)

Waist: Same as Stomach

Chest: 48 (no change)

Shoulder: 57 (up 1 inch from last week)

Neck: 20.5 (no change)

Biceps and Calves: 17.5 and 19 respectively (no change)

Estimated BF%: ~10% (down 2.7% from last week)

Estimated LBM: 273.37 (up 9.72 pounds from last week)

Estimated Body Fat Weight: 29.13 (down 9.22 pounds from last week)

So I guess I gained a half pound of muscle and lost 1.5 inches around my waist. I kind of doubt the fat percentage is correct , I still see a lot of room for improvement. I don't think I'm going to get much under 38 inches though. Oh well, I feel great and love these numbers!

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

Musclebeach

Can you say fucking jacked... 10ish percent at 302. You make me feel like a scrawny little bitch!!

Nice workouts bud and congrats on all the PRs!!

Read my journal:
Wheelchair? So what... Impossible is Nothing

tallcall

Thanks man!! I'm still not sure about the bf% (computer does an estimate, and it seems a bit low for how I look and feel , either way it's all good).

By the way, you don't look like a "scrawny little bitch!" I don't think I could have done all this without the support of guys like you, BigDyl, Fufu, DD, Goob, DOMS, and on, and on, and on.......

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: RI - I don't remember (~120?) - we talked a lot

Leg Press:

270x12
450x10
DropSet - 495x30 PR

Squat Jumps onto a raised step Forward/Side (L&R):

BWx10/BWx10
BWx10/BWx10
BWx10/BWx10 PR just because I haven't ever done these before

Lunges:

BWx 10 steps

These were done between the 1st and 2nd sets of the Squat jumps. We would have done more sets, but he was much more interested in having me do those jumps.

Back Squats

100x10
150x8
160x8

These were done lighter since they were at the end of the session, today was press (Quad) heavy, so we didn't want to over do it. I'm going in early next Tuesday to do a slightly extended session with him (he felt bad because we ran into the 30 min deadline before we could do what we wanted to do, oh well, next week).

Leg Curls:

80x15
110x12
DropSet 140x15 PR

Cardio - 20 minutes SS

10 minutes on a Stairmaster (Min hr - 80, max hr - 150, level - 6).

10 minutes on an elliptical trainer (min hr - 115, max hr - 148, level - 0). - I really wanted to finish the last 10 minutes on a Stairmaster, but none of them were open, oh well.

The strange thing is that I usually feel fine after leg workouts, it's just after the Cardio sessions that I get stiff sometimes, don't know why, but it all goes away within a day or so (not complaining though).

Today was great, I was very happy with the leg presses (god they were nice). Next week, we'll have more time, I expect to do mostly Deadlifts and Squats, probably throw some of those jumps in there as well.

I know he wants to have me there for an hour next week because he feels bad about today (he didn't do anything wrong, and I told him that). 30 minutes for legs and what we want to do with them, isn't enough time sometimes.

We talked a lot, but it was good, because I like to ask him questions, and I can do some of this without help (I just like working with him to learn from him about what to do and how to do it).

By the way, he agrees that I should be taking those BCAA's, so thanks BigDyl , he loves you for making that suggestion (he was kind of shocked when I brought that up and told me that they were absolutely a good 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

goob

Kicking ass!!!!!

tallcall

Goob - Hell yeah man, Kicking ass and taking names (the names are less important though)!

Wednesday:

Abs and Cardio: RI = 15 seconds

Superset:
Ab Rollout/Supermans/Planks/Sidebends:

BWx10/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30

Cardio - 25 minutes SS

5 Minutes on a Recumbent Bike (min hr - 119, max hr - 140, level 15)

20 Minutes on an Elliptical Trainer (min hr - 117, max hr - 155, level 5)

Did good today, it was a short session. I'm beginning to focus more on abs on days that I would otherwise only be doing cardio. Those roll outs (I think that's what they are called) really get me, I can really feel them stretching when I'm rolling out, feels good.

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

Very nice last few workouts!!

tallcall

Repro: Thanks buddy! They sure felt great!

I just got back from the massage therapist today, and I feel great. He did a blend of Swedish massage and deep tissue massage.

I asked him to focus the deep tissue massage on the legs and back, since that is where the stiffness usually is. I get some pain along the sides of my knees when I do my cardio (Illiotibial Band Friction). He knew exactly how to deal with that, I'm still a little sore there, but it feels so much better now!

Oh my god it was awesome, so nice and relaxing and still deep and hard (me likey the pain !)

It turns out that he does a lot of strength training too, so we got to share ideas and even some meal ideas! Wow, today was great! Now it is off the the support group for gay men (my first time there, I hope it goes 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

tallcall

Thursday:

Abs/Chest/Back: RI - ~60 seconds

Reverse Crunch (on one of those decline benchs)/Push ups:

BWx15/BWx6
BWx15/BWx10
BWx15/BWx10 PR (More reps than ever before)

**During the crunches, we switched it up to be 5 crunches, followed by 5 single leg crunches (out on the side as wide as possible) per side.**

**Also, the first set of push ups was not all that great, I slipped on the 6th rep and felt a little weakness in my left arm (I sometimes get this, it is usually gone in about a week, but it really screws with the bench and flies - not nearly as much weight as I should have been doing and I still thought I was going to drop the weights).**

Incline DB Press:

20'sx12
25'sx10
25'sx10 PR (Reps)

Incline DB Flies:

20'sx15
20'sx15
20'sx15 PR (Reps - I don't like the fact that I couldn't go heavier, but my body was telling me to go lighter)

Bent over Rows:

20x15
25x15
25x15 PR (First time I've done these and the reps were high)

Lat Pulldowns:

135x10
150x10
150x8
150x8 PR (Reps)

Cardio - 62 minutes HIIT/SS

5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).

20 minutes on a stairmaster HIIT [min hr - 104, max hr - 160, functional hr range - 135-160 (Intervals at ~155-160, rest at ~135-140), min level - 4, max level - 10, 5 bouts at 60 interval/120 rest - still getting used to the machine damn it].

30 minutes on an elliptical trainer SS (min hr - 121, max hr - 152, level - 5, functional hr range - 145-152).

7 minutes on a treadmill (min hr - 114, max hr - 150, incline - 8.0, speed - 3.0, functional hr - 140-150).

I'm still angry with myself about not going as heavy as I thought I should have gone. I did get PR's on everything because of increased rep ranges, but it feels hollow. I hope my arm feels better about things tomorrow, trying to go in for shoulder work tomorrow.

Cardio was awesome, I still cant work on the stairmaster without basically burning my legs out (it's funny that my hr doesn't get that high, but my legs want to give out, that's the reason for the 2 minute rests, just to recover just enough so that I can do another interval).

I just felt very tired today, I'm thinking about skipping tomorrow, but that means going without either the arms day or the shoulder day (I don't want to skip the shoulders, so I'm going to make every effort to go tomorrow if my left arm is feeling up to 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

goob

Top dog on the PR's TC.

It's a pretty hardcore session you do - weights, then a balls out LONG cardio session. Good stuff.

DOMS

I second goob's assessment. You do a shit-load of stuff! You da' man!

tallcall

Aww Shucks, thanks everyone! My arm does feel better now.

I try to keep up about 3.5 hours a week of cardio and 4 hours of strength training. I've been losing about 2 pounds a week and feeling great.

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

Burner02

my hat's off to ya...I need toget onto that track of dropping two lbs per week...
now...if I cna capitolize on pimping out Fufu...I'd be golden!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

tallcall

Watch it man, I heard his premium is pretty high.

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