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Tallcall's journal
- Thread starter tallcall
- Start date
Yeah, thanks man, I love the pain!
Alright, I just weighed in this morning at 308.5 lbs (down from 312 last week). When I check my body fat percentage, I use an online calculator to get an estimation: Body Fat Calculator.
My body fat is estimated at 17%, LBM is estimated at 258 lbs (up from 252 lbs last week), and my body fat is estimated at 50 lbs (down from 54 lbs last week, I still don't think there is that much fat there). Stomach is at 42 inches which is .5 inches less than last week, chest is a little bigger (about a half an inch) as well as the neck (half an inch).
Like I said all the numbers are really estimations, ballpark figures (good enough for me for now).
All in all a good way to start the day!
My body fat is estimated at 17%, LBM is estimated at 258 lbs (up from 252 lbs last week), and my body fat is estimated at 50 lbs (down from 54 lbs last week, I still don't think there is that much fat there). Stomach is at 42 inches which is .5 inches less than last week, chest is a little bigger (about a half an inch) as well as the neck (half an inch).
Like I said all the numbers are really estimations, ballpark figures (good enough for me for now).
All in all a good way to start the day!
6-19-07
Tuesday
Leg Day:
RI=~60 seconds, 90 seconds on the squats (god my legs were sore)
Dips: (I was told to alternate the days I do these to change things up a little, but generally not more than once a week)
155x5
155x5
165x5
Leg Extensions (Single Leg):
35x10
50x10
70x10 PR
80x10 PR
Squat (on Smith Machine):
90x10
120x10
150x8
180x6 PR
90x3 (Negatives) PR (because they were negatives and we all know what that means)
Straight Leg Deadlifts (SLDL):
40x10
60x10
80x10 PR (all are pr's because I've never done these before)
Superset
Hip Adduction/BW Lunges:
90x20/ BWx10
90x20/ BWx10
90x20/ BWx10
Calf Raises:
60x15
100x15 PR
120x20 PR
Cardio:
25 minutes steady state.
5 minute warmup on a Starimaster (max hr = 155bpm).
20 minutes on a elliptical trainer (max hr = 153, I kept steady at 150 the entire time).
I loved it, lots of pain. I was whimpering a little on the last rep of the 180lb squats and all through the negatives (I thought I was going to cry). The SLDL's were pretty nice, my trainer wants to get me into more deadlifts next week. I guess he was waiting until I got to a certain point in our training before he thought I could do these, whatever (I begged him to crank up the volume all afternoon, so whe he said that I told hime I was game).
Tuesday
Leg Day:
RI=~60 seconds, 90 seconds on the squats (god my legs were sore)
Dips: (I was told to alternate the days I do these to change things up a little, but generally not more than once a week)
155x5
155x5
165x5
Leg Extensions (Single Leg):
35x10
50x10
70x10 PR
80x10 PR
Squat (on Smith Machine):
90x10
120x10
150x8
180x6 PR
90x3 (Negatives) PR (because they were negatives and we all know what that means)
Straight Leg Deadlifts (SLDL):
40x10
60x10
80x10 PR (all are pr's because I've never done these before)
Superset
Hip Adduction/BW Lunges:
90x20/ BWx10
90x20/ BWx10
90x20/ BWx10
Calf Raises:
60x15
100x15 PR
120x20 PR
Cardio:
25 minutes steady state.
5 minute warmup on a Starimaster (max hr = 155bpm).
20 minutes on a elliptical trainer (max hr = 153, I kept steady at 150 the entire time).
I loved it, lots of pain. I was whimpering a little on the last rep of the 180lb squats and all through the negatives (I thought I was going to cry). The SLDL's were pretty nice, my trainer wants to get me into more deadlifts next week. I guess he was waiting until I got to a certain point in our training before he thought I could do these, whatever (I begged him to crank up the volume all afternoon, so whe he said that I told hime I was game).
Yeah I feel great, thanks!
I'm seeing a lot of red!!! Awesome!!
Keep em coming!!
Keep em coming!!
6/20/07
Wednesday
Cardio:
Was going to do a 35 minute steady state, but halfway through I decided to introduce some nice intervals, then I somehow decided to extend it from 35 to 55 minutes.
55 minute HIIT session:
25 minutes on an elliptical trainer (Max hr = 162 and max level was 4, intervals began at 18 minutes and ran 60 seconds up 30 seconds down - not going lower than 145 or higher than 162).
30 minutes on a treadmill (Max hr = 161 and max level was 10 max pace was 4.2).
OK, first, I had a lot of fun on the treadmill today!
At first it was only going to be a 5 or 10 minute cool down for me. I normally use the last 2 minutes to slow everything down and do some high steps, modified lunges (just leaning into one knee and pushing back against the belt) and some calf stretches.
I think my strange way of doing things caught a lot of people's eyes because I felt them all starring at me, so I decided to give them something to stare at.
I started having some real fun with the incline (going all the way to 10, down to 4, up to 8, down to 3, etc) and pace (pace went from 2.0 to 4.2 and everything in between). I have to admit there were some very strange combinations of incline setting and pace (incline of 10 and pace of 4.2 down to pace of 3.5 for example, to force me to exert more energy walking slowly up a steep hill, then down to an incline of 3 and a pace of 4.2 to simulate running - for me - on a more flat surface).
All in all just awesome, I think I really made a lot of people wonder what I was doing and stare in shock (that's the best word I can think of to describe it).
Wednesday
Cardio:
Was going to do a 35 minute steady state, but halfway through I decided to introduce some nice intervals, then I somehow decided to extend it from 35 to 55 minutes.
55 minute HIIT session:
25 minutes on an elliptical trainer (Max hr = 162 and max level was 4, intervals began at 18 minutes and ran 60 seconds up 30 seconds down - not going lower than 145 or higher than 162).
30 minutes on a treadmill (Max hr = 161 and max level was 10 max pace was 4.2).
OK, first, I had a lot of fun on the treadmill today!
At first it was only going to be a 5 or 10 minute cool down for me. I normally use the last 2 minutes to slow everything down and do some high steps, modified lunges (just leaning into one knee and pushing back against the belt) and some calf stretches.
I think my strange way of doing things caught a lot of people's eyes because I felt them all starring at me, so I decided to give them something to stare at.
I started having some real fun with the incline (going all the way to 10, down to 4, up to 8, down to 3, etc) and pace (pace went from 2.0 to 4.2 and everything in between). I have to admit there were some very strange combinations of incline setting and pace (incline of 10 and pace of 4.2 down to pace of 3.5 for example, to force me to exert more energy walking slowly up a steep hill, then down to an incline of 3 and a pace of 4.2 to simulate running - for me - on a more flat surface).
All in all just awesome, I think I really made a lot of people wonder what I was doing and stare in shock (that's the best word I can think of to describe it).
- Joined
- Jul 13, 2004
- Messages
- 32,369
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- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
Someone having fun with training? Nice!
"so I decided to give them something to stare at"
You flashed them?
"so I decided to give them something to stare at"
You flashed them?
Someone having fun with training? Nice!
"so I decided to give them something to stare at"
You flashed them?
I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread
You're so gay.
Nice! You're a step ahead of everyone, most people hate cardio. Well played. 
Nice! You're a step ahead of everyone, most people hate cardio. Well played.
Yeah, I had a lot of fun and my knees paid the tab (just a little sore)!
You're so gay.
This has sure been an interesting week for me!
Thanks man, I get to go in for even more punishment today!
6/21/07
Thursday
Chest and Back
Supersets:
Lat Pulldown/Supermans:
105x10/105x8
120x10/120x6
120x6/120x7
BB Bench Press:
75x15
95x10
115x6 PR
95x5 - Slow Negatives
Incline Fly w/rotation:
15x10
20x10
20x10
20x10
Back Extensions/Hyper Extensions (lying flat on stomach while raising legs and arms):
BWx10
BWx10
BWx10
Superset:
Leg Raises/Single Leg Raises - Wide:
BWx10//BWx10
BWx10//BWx10
BWx10//BWx10
Cardio - 35 minute steady state (for real this time).
5 Min warmup on rowing machine, max hr = 150
30 Min on a treadmill (max hr = 162, max incline = 12.5, Min hr = 139, min incline = 1). This was another real nice session, I got to really push some things and up the intensity from last time (up to incline 12.5 from 10 yesterday) I also brought the max speed up to 4.5 from yesterday's max of 4. Legs still hurt a little afterwards but no big deal.
I was able to get another record due to the fact that I was with my trainer today, I love having him there to spot me, I also love the fact that he always kicks my but until I give him what he wants! Also, I have never done supermans before, so I think they all count as records for me! The incline flys were much more difficult because of the added twist today (horizontal on the y axis to horizontal on the z axis). Another good day.
Thursday
Chest and Back
Supersets:
Lat Pulldown/Supermans:
105x10/105x8
120x10/120x6
120x6/120x7
BB Bench Press:
75x15
95x10
115x6 PR
95x5 - Slow Negatives
Incline Fly w/rotation:
15x10
20x10
20x10
20x10
Back Extensions/Hyper Extensions (lying flat on stomach while raising legs and arms):
BWx10
BWx10
BWx10
Superset:
Leg Raises/Single Leg Raises - Wide:
BWx10//BWx10
BWx10//BWx10
BWx10//BWx10
Cardio - 35 minute steady state (for real this time).
5 Min warmup on rowing machine, max hr = 150
30 Min on a treadmill (max hr = 162, max incline = 12.5, Min hr = 139, min incline = 1). This was another real nice session, I got to really push some things and up the intensity from last time (up to incline 12.5 from 10 yesterday) I also brought the max speed up to 4.5 from yesterday's max of 4. Legs still hurt a little afterwards but no big deal.
I was able to get another record due to the fact that I was with my trainer today, I love having him there to spot me, I also love the fact that he always kicks my but until I give him what he wants! Also, I have never done supermans before, so I think they all count as records for me! The incline flys were much more difficult because of the added twist today (horizontal on the y axis to horizontal on the z axis). Another good day.
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
Great job on the PR.
Somewhere on this site is the formula for perfect for on the bench. I read this and realized that I wasn't benching properly. After I got my form down, my bench jumped from 120 to 140.
Find it and read it!
Somewhere on this site is the formula for perfect for on the bench. I read this and realized that I wasn't benching properly. After I got my form down, my bench jumped from 120 to 140.
Find it and read it!
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
That's the one.
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
Hugs for everyone!!!
That was an interesting article. I've been told to keep my grip wider than normal to allow myself to better stabilize the bar. My right are is lagging behind my left in this exercise, as well as the skull crushers, but the left arm is having problems with Military and shoulder presses (Right arm has no problem with these, strange).
Hum...everything ought to even itself out with time. I dont know if a primary goal of yours is to increase your bench, but I have always noticed a good amount of back work does wonders for your bench! Not to mention strengthening up that scap area is always a good thing!
Thanks man, I'll try to throw in some more back work. I'm looking to increase everything, I try to go up 5 pounds a week and keep my rep range almost the same (8-10 seems to work well for me).
I still can't believe that I've lost almost 20 pounds, mostly fat, and gained about 10 pounds of muscle in about 4 months (is this that beginners luck thing?). Everyone at work is starting to notice, awesome!
Thanks for your kind words!
