Thread: Tallcall's journal

Originally Posted by Witchblade

Looks like you're doing great.

Never let other people drag you down when it comes to training. Most people don't know shit. I get a lot of negative feedback from my environment too. Actually, this board is the only place where I get positive feedback (and my ex). Basically, what DOMS said a page back or so.

I swear, everybody has an opinion about my diet! At 6 feet 10 inches and with a weight of 307 pounds, I researched my daily caloric needs to maintain (4200 calories a day), I eat 2,847-3,150 per day depending on if it is a strength training day or not. I think that's a pretty good range.

I wish they would stop quoting the damn FDA on me telling me to limit myself to 2,000 a day. I told them that "average" does not apply to me anymore (adding muscle is not taken into consideration on those averages - BMI and the FDA recommendations).

Oh well, they may never understand, and DOMS may have to restrain me for a little while until I can cool off, but thank you all for your support!

Sunday

Arms - RI = about 60 seconds

Supersets:
Over Head DB Triceps Extension/Hammer Curls:

50x10/35'sx8PR
55x10/35'sx8 PR
60x9 PR/35'sx8 PR
60x8 PR/35'sx8 PR

Skull Crushers (Single arm):

15x10
20x10 (right arm got 10, left only 9)
20x8 (that's it I'm done, not quite failure, but close)

Dips:

170x5
180x5
190x2 PR (really just one, could not complete full range of motion on the last rep)
180x1

Cardio:

5 min warmup on the rowing machine (min hr = 110, max hr = 145).

20 minutes on the elliptical (min hr = 101, max hr = 160, level = 5).

25 minutes on the treadmill (min hr = 109, max hr = 160, speed and inclines constantly changing, min pace = 3.0, min incline = 2.0, max pace = 4.0, max incline = 8.5).

Total time was 50 minutes solid state averaging 150 on the elliptical and 145 on the treadmill. It was a lot of fun, the music selection I had really made it awesome.

I was very disappointed in the skull crushers today, as well as with the dips. I overslept by an hour and was 10 minutes late to work. I had no time to prepare any meals (should've done that the night before) so I grabbed a few bananas, 2 portein bars, a couple granola bars, multi-vitamins and fish oil supplements with 4 bottles of water (I drink lots a water). This way I figured that I would get some good fruit, most of the carbs and protein I would've gotten on a normal day, and plenty of vitamins.

On top of all that, at work, both of the MDC Master servers crashed and reverted back to 5/19/07 (which means we lost all the file connections to everything we recorded or ingested into the computers between 5/19/07 and 6/30/07). It brought production to a crawl for at least 4 hours while we had our chief engineer and a tech support person from Pinnacle on the phone, it was a huge mess [everything at my station runs through the data grid and the sharer servers - MDC Masters 1 and 2 went offline with their redundant systems (this was Quadruple redundancy failrue)]. I walked right into it first thing this morning (I only work master control, so I had to deal with the on air systems running into the wall every couple of minutes and eventually had to get off of the servers and go to taped backup - at one point we were airing ancient news clips that were taped last night). Just plain aweful!!

I knew a guy your size would have no trouble knocking through weights! I give it about 6 months before you start to slow down! Nice work!

Originally Posted by Double D

I knew a guy your size would have no trouble knocking through weights! I give it about 6 months before you start to slow down! Nice work!

Thanks, I hope I don't slow down too much.

Tuesday

Leg Day: RI = 120

Leg Extensions (Double Leg):

80x15
90x10
125x8 PR
Dropset starting at 125 pounds with 15 reps (125x4, 95x4, 80x5)

Leg Extension (Single Leg):

65x15
80x10
95x8 PR

Deadlift (Conventional style):

135x12
185x12
225x10 PR

Straight Legged Deadlift:

155x8 PR (Just haven't done one in this style before)

Side Lunges (almost tri-planar lunges - not quite there yet):

BWx10
BWx10
BWx10

Just trying to get some balance problems fixed, then add weight if necessary

Leg Press:

180x12
280x10
360x10
450x10 PR

Cardio: 31 Min SS

Stairmaster warmup for 5 minutes (min hr = 87, max hr = 145, min level = 4, max level = 7).

Elliptical trainer for 10 minutes (min hr = 130, max hr = 155, min level = 0, max level = 5).

Treadmill for 16 minutes (min hr = 117, max hr = 155, min incline = 1.5, max incline = 8.0, min speed = 2.8, max speed = 3.6).

Cardio was fun, got to do some with my trainer today, he was just on his break, and wanted to do some, so I joined him (not slowing him down any, he just made me run the same way he was running, not the same speed of course - which was very cool!).

I love the Deadlifts! I discovered that the bar weight was 45 pounds, I had 4 plates on it today (double what I got last week, coming up there fast). The Straight Legged Deadlifts were good also, never done them before, and since this was after the other Deads, I was tired, so only 155 pounds. I liked the side lunges, I've done them before, so this was really just to help me with some balancing problems I sometimes have. And then there were the leg presses, 450 pounds at 8 reps (at the end of the workout no less)! Just amazing for me!

Oh yeah, I found out that he is certified, I think he has the same one as Double D (I think?). He is going to the conference in Atlanta next week on Thursday, I told him to be sure to bring some business cards to hand out, and wished him well when he is over there (I hate the idea that I might lose him, he's a good one - and I've had some of the really bad ones so I know - but this would be great for him). Another great leg day, I got some of my favorite Ice Cream (Chunky Monkey - borrowed idea from MJH, good idea still).

** I weighed in today at 308 pounds (40.5 inch waist and stomach - loss of 1 inch!). Chest is still 48 inches, shoulders are 56 inches (up from 55.5 last week). My bf% is now estimated at 14.6 % (down from 16.5 % last week) and my Lean body mass is around 263 pounds (up from 259 last week. So a gain in muscle and a fat loss, very good way to start the week!

gj

Thanks man, those deadlifts were great . I hate these balance problems with my lunges and squats though , trying to improve, maybe it'll just take time.

Thursday

Chest and Back - RI = 120

Back and shoulders were still sore from Tuesday's Deadlifts, so we went for lighter weights and higher reps.

DB Fly (added shoulder rotation and wrist flex at the top of the movement):

20'sx12 (form was suffering because of pain in my shoulders, almost completely gone by this time though)
20'sx12
25'sx12

*These felt great, though I wish I could have gone a lot heavier (darn that delayed onset).

Supersets:
BW Pushups On Uneven Platform (12 with left hand on platform, then 12 with right hand on platform = 1 set)/BW Supermans:

BWx12/BWx12
BWx12/BWx12
BWx12/BWx12

Cable Bench Press:

40x15
40x20
50x15

Lat Pulldowns:

120x10
120x10
135x8

Cable Lateral Row:

95x10
105x10
110x10

No records for today, but still a good day. I had some pain associated with the Deadlifts I did last time, but I was able to work through it for the most part (the only thing we did differently was to reduce the weight and increase the reps). Pain should be totally gone by tomorrow.

Cardio - Solid State for 25 minutes (due to existing pain in hips, see above).

I was trying to do HIT cardio, but after one bout my body decided that it just wasn't happening today.

5 minutes on a rowing machine (min hr = 98, max hr = 154, level 9 out of 10)

5 minutes on a stairmaster to pass some time while I waited for some guy to finally finish up on the cable rowing machine (he took forever, I stood by for a few minutes knowing he has been there for a good 10 or 15 minutes, but he was still going, so I just threw in some more cardio). My min hr = 109 and my max hr = 150. I was on level 7 the entire time.

15 minutes on a treadmill, I really wanted an elliptical because I needed a low impact exercise for today, but there were a thousand people there today (I guess there was some kind of holiday or something yesterday, huh). My min hr = 116, and my max hr = 150 (after the first bout at 150, my body told me not to do any more today). The incline stayed at 5.0 and the speed went from 3.0 to 4.0.

Not a bad day, I had fun working in with some guy doing lat pulldowns. He decided to tell me that I had to throw my back into it more, after watching him do it the "right" way, I decided to just ignore him and do it the way I've been trained. It was kind of funny, really. I was watching him try to pull the entire stack, but he had to have the help of one of his buddies to get it down (and he looked really built too, I wonder if he was more into power lifting, still funny to watch from my perspective). Then he just threw the weight up and down for a few seconds and about 10 reps and told me that was the right way. I've always been told that I have to control the weight in every phase of movement, not just let the weight fall, then jerk it back up, then let it fall again. There is really no control involved in that, just gravity and a lot of jerking ( I know everyone's going to have fun with that one, so go on and have fun).

PR's or not, still a great day!

Originally Posted by tallcall

Thanks man, those deadlifts were great . I hate these balance problems with my lunges and squats though , trying to improve, maybe it'll just take time.

What sort of problems are you having with squats? Do you have the feeling that you are falling backwards?

All the time. Plus the Tourettes syndrome makes it difficult to keep my head in one place, I constantly end up jerking down and all over (almost fell forward because of that one time)

Originally Posted by tallcall

All the time. Plus the Tourettes syndrome makes it difficult to keep my head in one place, I constantly end up jerking down and all over (almost fell forward because of that one time)

You have tourettes?

I can't help with the tourettes, but I can help you squat with better balance. I had virtually no mobility when I first started squatting again a few years back. I had to place 25lb plates on the floor under the squat rack. Place the back of your foot on the edge of the plate with your toes on the floor. This will jack up your backside a few inches giving you the balance you need. After squatting this way for a few years, I rehabilitated my ankle and can now squat to parallel without the plates. Give it a try for a little while, and as your balance improves, so will your flexibility.

Originally Posted by KelJu

You have tourettes?

I can't help with the tourettes, but I can help you squat with better balance. I had virtually no mobility when I first started squatting again a few years back. I had to place 25lb plates on the floor under the squat rack. Place the back of your foot on the edge of the plate with your toes on the floor. This will jack up your backside a few inches giving you the balance you need. After squatting this way for a few years, I rehabilitated my ankle and can now squat to parallel without the plates. Give it a try for a little while, and as your balance improves, so will your flexibility.

That's a good idea, I'll try that next week (going in for an hour long leg session, should really be hurting for a few days). Thanks

I was rather shocked not to see a PR, but still a good workout!

Originally Posted by Double D

I was rather shocked not to see a PR, but still a good workout!

Looking back, it was pretty good, I never usually do more than 10 reps on anything, but there were a lot of 12's, one 15, and a few 20's! Lower weight and higher reps, just for one day. I tend to go heavy on compound movements, still having problems with the bench press (I guess that will come in time and with practice ).

Friday

Abs and Cardio:

I just supersetted all of the abs workouts to get them done fast (I don't really like dedicating that much time to them).

Reverse Crunches/Leg Raises/ Modified Suppermans (no leg involvement, just arms being raised and swung around back in the motion of a lat pulldown - feels really good!):

BWx10/BWx10/BWx10
BWx10/BWx10/BWx10
BWx10/BWx10 (skipped the last Superman to talk to my trainer - I was looking for a little advice and he had no clients, he's a cool guy!).

Cardio (heavily influenced by trainers input, hell it was everything he told me to do almost down to the letter!): -

5 minutes on a rowing machine warm up (min hr = 100, max hr = 150, level 9 of 10). A new older lady was sitting right next to me and had no idea of what she was doing, so I helped her set the machine up and gave her some advice, the same thing my trainer told me, told her not to arch her back when pulling the cable but that it was a good idea to reach forward while sliding forward (to keep the resistance steady). It felt good to help her, I usually like to give advice to those who I know will listen.

10 minutes on a stairmaster HIT (Min hr = 110, max hr = 160, min level = 3, max level = 11). I went for 5 bouts at 60/60 - god I was tired, I also don't like the stairmaster too much, tried to go for 20 minutes, but couldn't handle it yet.

20 minutes on an elliptical trainer, first 10 minutes were HIT followed by 10 minutes of SS (min hr = 110, max hr = 160, min level = 5, max level = 10). The HIT round had 5 bouts at 60/60.

10 minutes on a recumbent Bike SS (min hr = 120, max hr = 155, min level = 9, max level = 13, held level 13 for about 7 minutes at about 145 bpm).

21 minutes on a treadmill SS (min hr = 120, max hr = 150, min level = 4.0, max level = 8.0, min speed = 2.5, max speed = 4.3).

Total cardio time = 1 hour 6 minutes

This kicked my butt, it was awesome and I'm very tired right now. I consider all of this a personal best, so I forgive myself for yesterday!

Sure would be nice if every client was as dedicated as you!

Originally Posted by Double D

Sure would be nice if every client was as dedicated as you!

Man if you were in Orlando, I'd gladly use your services in a few months (I think my trainer is leaving the company around the end of the summer) !

Sorry to hear that. Hopefully you will find someone who is equal to the guy you got now.

Originally Posted by Double D

Sorry to hear that. Hopefully you will find someone who is equal to the guy you got now.

There are some pretty good people there, and he is planning to bring in a good friend of his (also certified I believe). I've had the misfortune of having the twwo worst trainers at one time. You know, the guys who'll have you do flat bench, then decline bench, then incline bench, followed by dumbbell flys incline flat and decline. And they do it the same way every week. They were both fired, so I have some faith in the new management at least. I think they got rid of most of the uncertified trainers or are putting them through the process of becoming certified.

I know some trainers who are certified and stil train people like crap so just be careful.

Good work tallcall. 1 hour + cardio is pretty hardcore. I like the way you switched machines for it all, rather than stat on one thing. gj.

Originally Posted by goob

Good work tallcall. 1 hour + cardio is pretty hardcore. I like the way you switched machines for it all, rather than stat on one thing. gj.

Thanks, it really wore me out. I got to keep adding the stairmaster in and increasing the duration of the exercise to really be able to use it to its full potential (just 10 minutes on it is enough to gas me... for now... ).

Saturday:

Shoulders:

RI = 60-120 seconds

DB Military Press:

35'sx10
40'sx6
45'sx1 PR (not much, but I say it is the equivalent of pressing 90 pounds which is just about what I can bench right now, so it's all good really)
35'sx10

Superset:
DB Front Raises/DB Side Raises:

20'sx5/20'sx10
20'sx5/20'sx10
20'sx6/20'sx10 PR. I see this as a record because the other raises I've been doing were on a cable machine which was allievating 30% of the weight (that is what my trainer told me). 20 pounds is equal to about 60 on the machine, so I was raising 40 pounds in raw weight but the machine would have seen that as around 100 or 120 pounds total, and that is better than I have done in the past.

Shrugs:

270x10
300x10
320x8 PR
330x8 PR

Rear Delt Cable Crossovers:

60'sx10
80'sx10
100'sx4 PR
100'sx4 PR

Rear Delt Row (Machine):

110x10 (= to two 30's)
120x10 (= to two 40's)
130x8 (= to two 45's) PR
130x8 (= to two 45's) PR

Cardio - 55 minutes SS

5 minutes on a rowing machine (min hr = 110, max hr = 150, level 9 of 10).

10 Minutes on a stairmaster (min hr = 106, max = 150, level 4-7 - mostly on level 4 though).

20 minutes on an elliptical trainer (min hr = 117, max hr = 155, level = 5). I kept my heart rate at 150 for the entire time only spiking once.

20 minutes on a treadmill (min hr = 126, max hr = 155, incline = 8.0, speed = 3.5 at all times).

I had a very good time, I'm a little upset about the presses, but I think they'll be better next time, still 90 pounds (total) is right about what I'm comfortable benching - isn't that wierd?).

Shrugs are just massive right now, time to put more emphasis on the Military press and Shoulder press. I almost opted to do some Supine rows, never done them before, but I was watching someone do them and they looked pretty good.

It's hard to compare machines to freeweights so I did my best in converting for my own records (I think I'm pretty close). Those front raises are always harder for me than the side raises (not sure why).

Oh well good day again, so tired...

Looking pretty good. You keep on improving TC. Sure ain't flinching - a weight session followed by 55 mins of various cardio.

Originally Posted by goob

Looking pretty good. You keep on improving TC. Sure ain't flinching - a weight session followed by 55 mins of various cardio.

Well, those first 5 minutes were before everything else as a warm-up. I always count my warm-up and cool-down as part of my over-all cardio time.

Yeah it is tough to follow a weight session with an hour of cardio, but I like to do it, mostly to tire myself out and to have some fun.

Anyways, thank you for the support and kind words man, it's really appreciated!

Sunday:

Arms and Abs:

Dips: RI = 120

180x5
190x5
200x4 PR (yay I got 200 finally )
I attempted 210, but failed on the first rep.


RI = 60 for everything else.

Superset:
EZ Skull Crusher/EZ 21's:

30x10/30x21
30x10/30x21
40x10/40x21 PR

Superset:
Cable Pressdown forward,reverse/WG Cable Curls:

60x10,10/100x10
80x10,10/110x10
100x10,10/120x10 PR
100x10,10/120x10 PR

Planks:

BWx:60
BWx:60

Superset:
Cross Knee Crunch/Vertical Lying Leg Thrust:

BWx10/BWx10
BWx10/BWx10
BWx10/BWx10

Cardio: 30 minutes HIIT

5 minutes on a rowing machine (min hr = 100, max hr = 145 on level 9 of 10).

10 minutes on a Stairmaster HIIT (min hr = 100, max hr = 155, min level = 3, max level = 11, spent most time on 5-7, intervals were 60 up and 120 down - 3 bouts).

10 minutes on an elliptical trainer HIIT (min hr = 116, max = 165, min level = 6, max level = 12, intervals were 60 seconds up and 120 seconds down - 3 bouts).

5 Minutes on a treadmill (min hr = 120, max hr = 140, min level = 0, min speed = 1.5, max level = 0, max speed = 3.5 - This was just a cool down).

This was the best arms day I've had in a while, the old program was getting stale. My trainer recommended moving the Dips to the top spot and doing them first (I don't know why I didn't do this before, I always try to put the compound exercises first).

Everything worked really well, and I got the records I was after. I say about 10 more weeks until I put up 300 pounds on those dips (efforting to get to 300+ pounds - my body weight - even if it is just one rep, it is good enough).

I haven't done EZ Bar Skull Crushers in a while, these were refreshing, as were the 21's. Throwing in the cable superset was a nice addition as well, I made a lot of improvements since I last did them about a month and a half ago. I think I'll use this program for a little while.

The cardio felt fine, got gassed a little quicker than normal. I blame the stairmaster, I just have to give it time like I did the treadmill (that took a long time because my shins and knees always got sore halfway through the session, I still have sore knees afterward, but nothing as bad as before).

Your doing really well. I believe with your size, you will be one of the strongest guys on here in the next 2 years!