tallcall

Stop teasing me, I'm salivating for those 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

tallcall

besides, didn't you forget to add a 0 to each of those (3000, and 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

fufu

hehehe

fufu's 1337 Journal

Your diet will set you free.

tallcall

lol I said "Salivating."

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

AndrewSS

bitch ass

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

tallcall

You're just jealous!

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

I weighed myself again this morning and came in at 299 pounds, I'm going with that number for this week, it is a 3.5 pound difference from last week. I gained a half pound of muscle last week and lost about an inch on my stomach, this week I lost a half inch around my stomach and lost 3.5 pounds on the scale.

God I'm fat.

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

You will probably hit 30 next week on that dead!

tallcall

I think so too, but I know my trainer likes to be a little conservative at times.

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

It's not so much where you are, it's where you're going.

You'll be dead sexy soon enough!

goob

That's some good shit. You've gained muscle and cut the waist size. A win win in my book.

tallcall

Thanks guys. I guess I am doing well.

I love how my body likes to add a half pound of muscle weight one week while cutting an inch, then drop 3.5 pounds the next week and cut .5 inches.

My body just likes adding a little, then cutting a lot, so I end up averaging 4 pounds every 2 weeks, just not evenly distributed.

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:

Chest/Back: RI - ~120

Started off with my usual Rotator Cuff warmup and stretch, we did there periodically throughout because I had a little pain in my right shoulder (slept on it wrong, oops, though I did ice it most of the morning to make most of it go away).

We didn't do much for back exercises, we really didn't do any today, but I'll get them in on Saturday.

Superset:
Flat Bench BB Press/Flat Bench DB Press:

75x15/15x15
85x12/15x15
95x12/20x8
115x10/20x8 PR (Reps)
Dropset BB Flat Bench: 65X6 Slow Negatives PR (Weight on those Negatives)

Machine Fly Single Arm (modified, elbow slightly below shoulder with forearm pointing straight down, motion across front of body - sort of like doing rear delt warmups and crossing arms in front, then hold for a second to stretch):

Each arm independently:
20x12
40x12
40x12

DB Serrates Pullovers and Pulses:

30x12
40x12
40x12 - with pulses on each rep PR (weight and Reps)

Cardio - 62 minutes SS

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

40 minutes on an elliptical trainer (min hr - 100, max hr - 165, functional hr range - 145-160 bpm, levels 1-6, ran about 3.5 miles).

17 minutes on a treadmill (min hr - 115, max hr - 150, functional hr range - 130-140, incline - 0.0-10.0, speed - 1.4-3.5, most of the time on incline of 3.0, speed of 3.5, ran about .75 miles).

Great day, I had a lot of fun with my trainer today, he really kicked my butt. I told him about the mild shoulder pain right at the start. That is why he had me stretching constantly throughout, I have to admit that it actually feels much better now. I think I've had my best day on the bench in a long time, I really cranked out those reps at 115 with no assistance on the first 8 reps, just a little on 9 and 10 (much better than last weeks workout). The only thing is that we didn't have time for any back work, my back is a little tight from Tuesday's Deadlifts, but there is no pain. Oh well, I'll just have to do some on Shoulder day (I love those rows, probably just add in some hypers and ab work). We forgot to do any abs today (well, I forgot to do them, there's always tomorrow).

Cardio was fine, I really wanted to use a stairmaster, but the 5 that were working were also being used (there are 6 machines total). Still, 40 min on the elliptical was awesome.

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

Nice workout.....you have to be feeling stronger everyday!

ReproMan

Holy crap, that's a pretty tough looking workout! NIce!

tallcall

Yeah, getting stronger each week, aside from a little pain, everything was wonderful.

But this was no DD or Repro workout, I could still move and breathe at the end.

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:

Abs and Cardio:

Dips: RI = 60 seconds
BW-112x8
BW-34x5 PR (Reps and Weight - First time doing normal Dips in a while)
BW-58x4

Superset:
Ab Roll/Plank/Superman: RI = 30 seconds

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

Reverse Crunches: RI - 45 seconds
BWx10
BWx10
BWx10 - All single leg reverse crunches

Cardio: 57 minutes HIIT

5 min warmup on stairmaster (starting hr - 74, min hr - 130, max hr - 137, level 5).

20 minutes on the stairmaster HIIT (starting hr - 87, min hr - 140, max hr - 165, interval hr range - 155-160 bpm, resting hr range - 140-145 bpm, 6 intervals @ 60/120, levels 3-11 - most of the time on 5 and 11).

20 minutes on an elliptical trainer SS (starting hr - 125, min hr - 140, max hr - 160, functional hr range - 140-150 bpm, level 6).

12 minutes on a treadmill SS [starting hr - 111, min hr - 140, max hr - 170, functional hr range - 140-150 bpm, incline 0.0-6.0, speed - 2.5-6.0, held 6.0 mph for 30 seconds PR (New Speed Record) ].

Yay, I finally did some real dips, albeit assisted (up to 112 pounds of assistance ), but it was awesome, the last time I did these about 2 months ago I could barely get 2 rep without going to failure (and that was with 112 pounds assistance). I think I'm going to be doing a lot more of them from now on to get myself up to bodyweight (~300 pounds)!

The cardio was great, I love doing these speed tests on myself every so often and 6 mph is great 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

goob

Nice going TC.
Have you tried doing a fast/ slow (HIIT style) treadmill workout?

1min @ 3mph, 1min @ 8mph (for example - fill in speeds as manageable.) x 8

Incline @ 1%.

Kicks ass.

tallcall

I've def thought about that, but my trainer wants to see me tearing up the stairmaster. Even though I hate that machine right now, I will oblige.

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:

Shoulders:

Abs: RI - 30
Crunch/Plank/Leg Raises/Superman:

BWx10/BW:60/BWx10/BWx10
BWx10/BW:60/BWx10/BWx10
BWx10/BW:60/BWx10/BWx10

Shoulders:
Superset:
DB Military Press/DB Rear Delt Row: RI - 90

30'sx10/30'sx8
30'sx10/30'sx8
35'sx9 PR (Reps)/35'sx8 PR (Weight and Reps)

Shrugs: RI - 120

410x8
430x6
450x6 PR (Reps)

Cable Delt Rows: - 60

120x10
135x10
150x9
165x8 PR

Seated Row: RI - 60

165x8
180x8
210x8
240x5 PR

Lat Pulldown: RI - 60

135x8
150x8
165x6 PR

Cardio - 35 HIIT

5 min row (min hr - 100, max hr - 155, level 9)

20 min on a stairmaster (starting hr - 88, min hr - 130, max hr - 165, level 3-11, interval hr range - 155-160, rest hr range - 145-150, 5 intervals @ 60/120).

10 minutes on an elliptical trainer (starting hr - 124, min hr - 130, max hr - 150, functional hr range - 140-150, level 6).

Everything was fine today, I did better than I expected on almost everything, kept nearly perfect form and everything.

Cardio was also great, I realized that I had to cut it a little short because I already had 2.5 hours and can only really go for 3.5 hours a week and be able to get through all of it otherwise this would have been a 60 min session.

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:

Abs and Arms:

Abs (Stability): RI - 30

Bird-Dogs/Cat-Camels/Planks

BWx15 (each side)/BWx8/BWx:60
BWx15 (each side)/BWx8/BWx:60
BWx15 (each side)/BWx8/BWx:60

U-Bar Dips: RI - 120

BW-40x5
BW-34x5
BW-70x8

Arms:

Superset:
DB Over Head Extensions/Hammer Curls: RI - 60

55x10/35'sx10
60x8/40'sx8 PR (Weight and Reps)
65x8 PR (weight and Reps) /40x7

Superset:
Single Arm Skull Crusher/DB Curls: RI - 60

20x8/25'sx8
20x8/30'sx8
25x6/35'sx8 PRs (Reps and Weight)

Cardio: 35 SS

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

15 minutes on an elliptical trainer (starting hr - 112, min hr - 130, max hr - 155, functional hr range - 145-155, level 6).

15 minutes on a treadmill (starting hr - 109, min hr - 120, max hr - 165, functional hr range - 140-150, Incline 1.0-7.0, speed - 3.0-4.5, I ran at 4.5 mph and 1.0 incline for 2 minutes @ 165 bpm PR (Endurance)).

I decided to change some things up a little and bring back a workout I haven't done for about a month to see how much I've improved. OH extensions were increased by 5 pounds and I still got 8 reps, same for the Hammer curls, Single Arm Skull Crushers, and DB Curls, so everything improved by at least 5 pounds and I had very little trouble hitting 8 reps on all of them (yay for me).

I am having fun with those assisted dips, and I'm still making progress in reducing the assistance. I'm sure that I'll do some tomorrow with my trainer (I'm not sure how bad my form looks since I haven't done this style of dips with him in about a month - those other dips were using a machine that required the user to sit and dip the weight that was added to the machine in the form of plates).

Cardio felt fine to me, a little draining though. I was stoked to get a 2 minute run at 4.5 mph - a little spur of the moment endurance test for me (Fun Fun Fun)! I'm starting to feel a little overtrained on the cardio, but I still have to go for two more days (not recommended, but necessary due to scheduling complications later in the week). Oh well, no rest for the wicked!

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

You've got a great attitude towards your workouts!

Nice gains, too!

tallcall

And I feel better each week (no setbacks or plateaus yet)!

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

katt

Great P