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Tallcall's journal

8/7/07

Weigh in:

Weight: 296.5 (for real this time, down 2.5 pounds from last week):D

Stomach/Waist: 37 inches (down 0.5 inches from last week):D

Chest: 49 inches (up 1 inch from last week) :D

Shoulder: 58 inches (same as last week)

Biceps: 17.5 inches (same as last week)

Calves: 19 inches (same as last week)

Estimated Lean Body Mass: 267.75 (up 4.29 pounds from last week)

Estimated Body Fat Weight: 28.55 (down 4.01 pounds from last week)

Estimated BF %: 9.6% (down 1.4% from last week) - This is not correct, but it is the only estimate I have, probably closer to 12 or 13% still.

The good news is that my Biceps are becoming more defined, my chest is a lot harder and I can see a separation between my triceps and delts. Stomach size has definitely been reduced as well.
 
8/7/07

Tuesday:

Legs

Seated Leg Curls: RI - 60

90x12
115x10
130x8

Wide Stance Conventional Deadlift: RI - 120

135x12
185x10
225x8
285x4
295x Miss - I got maybe 5 or 6 inches off the ground, I just had a problem with the form (I had a very difficult time coordinating the squat motion and the pulling motion simultaneously, with a week to rest I'll come back next time and probably nail 295 and maybe more) :sob: :sob:
225x10 PR - Tied with last week for reps and weight :D

Superset:
Hack Squat/DB Stiff Legged Deadlift: RI - 60

70x12/30'sx10
90x12/30'sx10
140x12/30'sx10
180x10 PR (Reps and Weight on a Hack Squat Machine) :D /30'sx10

Hip Adduction: RI - 45

110x15
110x15
130x15

Superset:
Standing Calf Raises/Reverse Calf Raises (I think that's what they are called, heels on a platform, lower toes until almost at the ground then bring them back up and point toward the ceiling): RI - 60

120x20/BWx20
120x20/BWx20
120x20/BWx20

Reverse Hack Squat: RI - 60

*I only did this because the Hip Abduction machine was broken and I was told to try to do some Abductions, so another trainer (my time was up with my guy and he had to get something to eat, he just had a workout of his own) advised me to try angling my toes outward on the hack squat machine to get the same effect, I think it worked very well, I felt it very nicely.*

20x10
50x15
100x15

Cardio - 20 minutes SS

8 minutes on a stairmaster (starting hr - 80, min hr - 130, max hr - 155, functional hr range - 145-155, level 7).

12 minutes on an elliptical trainer (starting hr - 90, min hr - 130, max hr - 158, functional hr range - 145-155, level 0).

Today was great considering I couldn't have my way with my deadlifts :cry: ! Oh well, I made a good attempt on the 295, my trainer told me some of his stories about getting to 400, that it took him about a month of trying it every week, then after about 4 or 5 weeks of trying, he finally got a couple reps at that weight, but it sucked every time until then, so I am not going to worry about this and will keep trying until I get my weight!

It was very cool that my trainer let me work with him for an extra 15 minutes, just because he wants to see me do well and get the time that I need on these leg days (I really like that guy!)! I got help from a different trainer after my session was up (I had some homework to do that wouldn't fit in our normal time), he was cool, I could tell he was just trying to pick up some girl nearby, but as soon as she shot him down I was able to seize the opportunity to have him show me how to get some Hip Abductions without the normal machine, the Reverse Hack Squat. We went light at first because he just didn't know what kind of punishment I could take, I thanked him for his help and quickly added a lot more weight (I normally do them with about 110 pounds anyways).
 
Nice, looks as though you are making some pretty solid progress. That's awesome.
 
goob said:
GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ GJ x 4.2mil^64,000

Nice deadlifting by the way 285, is way more than I could do.
Click to expand...

Yeah, I was a little disappointed about missing 295, but I'm going to keep at it! I've been checking your journal, but how's everything going with you? Keeping your spirits high as always?
 
ReproMan said:
Nice, looks as though you are making some pretty solid progress. That's awesome.
Click to expand...

Yeah, a lot of people are starting to notice (feels nice too). I was just wondering how you started lifting, was it as a cut or to bulk and add strength, just because I have been wondering if it was best to cut down the fat then try adding on muscle weight through a clean bulk. Also, how much time do you normally take between a cut and a bulk for maintenance (weeks, months, period of time between successfully completing a cut and then starting a bulk)?
 
katt said:
I've never tried reverse calf raises.... :thinking: maybe something to incorporate next time..
Click to expand...

they were interesting, I'm not entirely sure if I was rocking too much back and forth, my first time doing them and everyone knows I don't like to spend too much time on them, I figure just do leg presses and superset some calf presses. But I also know that it is sometimes good to change things up a bit.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
8/10/07

Friday

Abs and Cardio:

Cardio: 50 minutes HIIT (20 minutes HIIT and 30 minutes SS)
Warm up - 5 minutes on an elliptical trainer (starting hr - 100, min hr - 130, max hr - 146, level 0).

Abs: RI - 30 seconds

Superset:
Ab Rollouts/Bird-Dog/Cat-Camels/Planks:

BWx15/BWx15/BWx15/BWx:60
BWx15/BWx15/BWx20/BWx:60
BWx15/BWx15/BWx20/BWx:60

Cardio (continued):

20 Minutes HIIT on a stair mill (Starting hr - 84, min hr - 135, interval hr range - 150-160, rest hr range - 140-150, 6 intervals @ 60/120, levels 3-11, most of the time focused on 5 and 11).

15 minutes on an elliptical trainer (starting hr - 122, min hr - 135, functional hr range - 140-150, levels 0-6 @ ~84 RPM).

10 minutes on a Recumbent Bike (starting hr - 100, min hr - 130, functional hr range - 135-150, levels 10, 12, and 15, max speed - ~115 RPM).

Pretty simple today, I still can't stand that stair mill, I get very fatigued when I use it. Ab work was great, I think I got that Bird-Dog form nailed down (with the help of my trainer on Tuesday), it seemed much better today. I think I need to work on speed a little for the Cat-Camels. I feel better every time I do those planks, I hope to soon hit 90 seconds, then I may start adding a little weight. All in all it was a good day, I'm a little tired.

Another thing, I've decided to re-arnge my meantimes a little and add one meal to my Friday routine. The reason is that I get up at 3 am and go to bed at about 9 pm, and it is a cardio day so I don't want to go too heavy. I think a piece of fruit (Grapefruit and Bananas are my favorites, but I could do Apples and Pears as well - I don't get much of them in my diet, so I think I'll have an apple as meal 5).

5 am - Meal 1
7:30 - Meal 2
10 - Meal 3
12:30 pm - Meal 4
3 - Meal 5
5:30 - Meal 6
8 pm - Meal 7

Workout days:
5 am - Meal 1
7:30 - Meal 2
10 - Meal 3
12:30 pm - Meal 4
3 - Pre-workout meal (meal 5, usually a Grapefruit, I don't know why, but it really helps me)
~5:30 or 6 pm - Post workout meal (meal 6, Muscle Milk with yogurt and oats added - really nice combination for me)
~7 pm - Meal 7 (what I would normally call Dinner)
~9 pm - Meal 8 (might be a little earlier so I can get to bed)


I think this will work pretty well for me, just allowing me to graze on healthy foods for a few hours on Friday, remember, my cheat day is Tuesday. I'm only doing this to have the energy to stay awake until 9 pm, most days are fine, Fridays just kill me (meal 4 @ 12 pm, then meal 5 @ 5 pm is 5 hours between meals, that is not acceptable anymore).
 
Musclebeach said:
Great job! Eww to the cardio! Haha! For real, nice work bud.
Click to expand...

Thanks man, but I have to say that I hate stair mills. But it probably will help me improve on everything else.

I kind of wish my place had a UBE machine, I've always wanted to try those, it'd be a nice change of pace and probably a good alternate warm up activity for my upper body days.

MB, Have you had any good or bad experiences on stair mills and UBE machines in the past?
 
I noticed that my short RI's and high reps while weight training are helping my stairmill performance but not vice versa if that helps at all. :shrug:

To answer your other question: I started lifting in high school for a class and I realized a few years after high school that it was a good way to control my weight and still eat everything I wanted too. :D It wasn't until recently (maybe the last 6 months or so) that I decided to really improve my appearance and my conditioning and that all the hard work that I have been putting in for over the last 2 years should count towards something. That was of course after my stint as a pizza delivery guy that ballooned me up to over 240lbs because I could eat whatever I wanted for free (The free soda is what really killed me I think).

Time will tell how much time I'll take between bulks and cuts for this is really the first time in my life I've had a good grip on my diet. It was all "bulking" before. :)
 
Hey Repro, any advice you give is good to me. I think my solid state cardio is benefiting from the stairs, and I'm still waiting to see if anything else might improve (squat jumps and lunges, or maybe nothing at all).

It's nice to see that we'll be going through our first cut together (sort of), I hope yours goes well.
 
8/11/07

Saturday:

Shoulders and Back:

Superset:
DB Military Press/DB Rear Delt Row: RI - 120

30x10/30x10
35x8/35x10
40x5/40x8
40x5/40x8 PR (Weight) :D

Smith Machine Hises: RI - 60

Bar + 90x20
Bar + 180x20
Bar + 230x20 PR (weight and Reps) :thumb:

DB Bent Rows: No Rest Between Sets

25x15
30x15
30x15 PR (Weight) :D

Cable Upright Rows (used a different machine than usual): RI - 30

60x10
65x9
70x8
75x7 PR (Weight and Reps) :D

Hyper-Extensions W/Plate: RI - 30

25x12
25x12
25x12

Farmer's Walk: RI - 45

40'sx114 feet, 120 feet, and 117 feet

Abs:
Reverse Crunches: RI - 30

BWx10
BWx10
BWx10

Superset:
Planks/Bird-Dogs/Cat-Camels: RI - 30

BWx:90/BWx15/BWx15
BWx:90/BWx15/BWx15
BWx:90 PR (Time) :clapping: /BWx15/BWx15

Cardio: 45 minutes HIIT (20 minutes HIIT, 25 minutes SS)

Row for 5 miutes at 150 bpm, level 9

Elliptical for 20 minutes HIIT. 0-3 minutes - 135-145 bpm, 3-7 minutes - 160-164 bpm, 7-10 minutes - 140 bpm, 10-12 minutes - 160 bpm, 12-20 minutes 140-150 bpm.

Treadmill for 20 minutes SS at 140 bpm. I ran at 4.5 mph for 2 minutes at 165 bpm (PR for Endurance :D ). Incline - 0.0-10.0, speed 3.0-4.5 mph.

Today was great! I experimented with some things (Hises and Farmers Walks). I love both of them. Those walks were very difficult on that last set, my grip (hands) were starting to give way, and I def felt it in my forearms! Those Hises were awesome (Thank you Goob for recommending them), I think I'll be focusing on them a little more in the next couple weeks. My only problem today was the Military press, I got to 40 pound dumbbells and am stuck on 5 reps per set, I think I'll pull it out for a few weeks and see if I'm just trying too hard.

HIIT cardio all the way man, got to love that elliptical machine - 165 bpm is pretty close to "red-lining" it for me (I think my max, that I'm reasonable comfortable with is 180 bpm, so I came pretty close).
 
tallcall said:
Yeah, I was a little disappointed about missing 295, but I'm going to keep at it! I've been checking your journal, but how's everything going with you? Keeping your spirits high as always?
Click to expand...

Hell, yeah. Spirits too high. In fact I was so intoxicated with spirits, I've got a really bad hangover.

Bene Pr's!:thumb:
 
8/12/07

Sunday:
Arms and Abs:

Abs:
Side Bends/Planks/Supermans: RI - 30

10x30/10x:45/BWx10
10x15/10x:45/BWx10
10x15/10x:45/BWx10

PR on the planks - Threw a 10 pound weight on my back and still held them easily for 45 seconds :D

Arms:
Assisted Dips: RI - 120

BW-70x6
BW-40x4
BW-36x3
BW-106x10 PR for Reps :)
BW-88x8

Smith Machine CG Bench Press: RI - 30

Bar+40x10
Bar+50x10
Bar+70x10
Bar+80x4 PR :thumb:

Hammer Curls/Pressdown/Cable Curls: RI - 60

40x6/120x10/150x8
40x3/130x10/160x6
40x8 - 5 sec Negatives/140x10/160x5 - Failure

Farmer's Walk: RI - 60

60'sx50 feet, 78 feet (PR for Weight and Distance) :clapping: , and 60 feet

Cardio - 30 Minutes SS
5 minutes on a rowing machine (starting hr - 95, max hr - 150, level 9).

15 minutes on an elliptical trainer (starting hr - 95, max hr - 160, functional hr range - 140-155, level 0-6).

10 minutes on a treadmill (starting hr - 105, max hr - 145, functional hr range - 135-145, inclines - 0-8.0, speed - 2.5-4.0 mph).

Today was a Looooonng day, I was up at 2 am for work, and was pretty tired this afternoon. I'm using that as my excuse for the relatively poor performance today. I still found some diamonds in the rough, the CG Bench and the Farmers Walks. I haven't done those CG Bench Presses in a while, but I got a heck of a lot more weight on them this time, I think every set was a record over the last set in terms of weight and repetitions. I now love Farmer's Walks, I decided to just grab some 60's and drop them on the floor, deadlift them and walk around the gym with them (my grip was screaming at me by the end, I love the feeling in my forearms though).

Cardio was fine, I was very tired and decided to cut it shorter than the 45 minutes I wanted to go. I'll just have to settle for 3 hours and 15 minutes of cardio this week, oh well, rest is good for the body, right!
 
I am not familiar with UBE machines?

I have never been a cardio fan. You will probably want to punch me in the face, but in HS I ate whatever I wanted (4000+ cals) and didnt gain fat. I just lifted and stayed around 7-8%. Now that I am doing BB shows I have to do cardio and I find that things that get you moving are superior to things that keep you stationary (its a boredom thing). In other words:

trail run > treadmill

EDIT... Or in my case:

wheelchair push > stationary arm bike
 
Musclebeach said:
I am not familiar with UBE machines?

I have never been a cardio fan. You will probably want to punch me in the face, but in HS I ate whatever I wanted (4000+ cals) and didnt gain fat. I just lifted and stayed around 7-8%. Now that I am doing BB shows I have to do cardio and I find that things that get you moving are superior to things that keep you stationary (its a boredom thing). In other words:

trail run > treadmill

EDIT... Or in my case:

wheelchair push > stationary arm bike
Click to expand...

I used to ride my bike down trails around here (most of them are paved with benches every 10 feet, not much in the nature department). It just gets so hot here (yesterday it was about 97 degrees with a lot of humidity, it felt like 106) that I have a hard time doing it for more than 4 months out of the year.

To be honest, I eat almost 3000 calories a day on a diet day and close to 3300 on a training day, and I'm still losing weight. I did the calculations and have estimated my basal metabolic rate as about 2880 calories a day, to maintain at my current weight (296.5) with moderate activity requires almost 5000 calories a day, to maintain at 280 pounds with moderate activity requires about 4000 calories a day. I'm starting to wonder if I'm not eating enough, but we'll see.
 
Oh, I think the UBE is a stationary arm bike. I just figured that it might be a good warm up on days that I do upper body work, as an occasional alternative to rowing.
 
8/14/07

Weigh in:

Weight - 294.5 (down 2 pounds from last week) :D

Stomach/Waist - 37 inches (no change from last week)

Chest - 48 inches (down 1 inch from last week, could be just fluctuating)

Shoulders - 58 inches (no change from last week)

Neck - 20 inches (up 0.5 inches from last week)

Bi's and Calves - 17.5 and 19 inches respectively (no change from last week)

Estimated Lean Body Mass - 269.33 pounds (up 1.38 pounds from last week) :D

Body Fat Weight - 25.17 (down 3.38 pounds from last week) :D

Computer estimated my bf % as 8.55%, but it can't be that low, maybe around 12 %. Once I see my upper abdominals, then I'll say 10%, and when I see the rest of them I'll say 8%.

Note:
I continue to lose 2 pounds a week (looks like most of it is still body fat, so that's good). I also continue to see better definition in my biceps, triceps, chest and shoulders. I also feel much stronger and can kind of feel the definition throughout my back. All-in-all, everything is going well. :thumb:
 
Thanks, I'm not sure how much longer I'm going to be cutting. I'm just going to go with visual cues - once I can see them, then I think I'll be where I want to be for now.
 
8/14/07

Tuesday:

Legs

First off, today was Awesome, my trainer asked me if we could do this workout for an hour and if it would be alright if we both got a workout in. I, of course, agreed. It is really an honor for me to be asked to to that, help him load and unload his weight, watch him (since he was going very heavy today and may have been slightly weary of that) in case there was a problem, and be able to monitor his form on his deadlifts to try to improve mine (which really helped me this week).

Deadlift (Wide Stance): RI - I lost track of time (we did it as a sort of ladder, so whenever he finished I went, maybe 3 minutes)

135x12
185x10
225x15 PR (Reps at this weight) :thumb:
265x1 (just testing to see if I had my form right for my next lift, which I did)
295x4 PR (Weight and Reps) :D :D
225 (Narrow Stance) for 3 sets of 3,3,8

Walking Lunges: RI- 90 seconds

BWx21 steps
BW+8 pound med ballx21 steps
BW+8 pound med ballx21 steps PR (Weight)

Superset:
Leg Curls/Hip Abductions: No rest between sets

95x12/90x25
100x10/115x20
110x10/125x25

Cardio: 20 minutes SS

8 minutes on a stairmaster (5 min warmup, then I went for 3 more minutes, starting hr - 100, max hr - 142, level 7).

12 minutes on a stairmaster (starting hr - 106, max hr - 145, functional range - 130-140, levels 3-5).

Holy Crap That Was Fun/Hard as Hell! I love the guy for letting me workout with him, that's quite an honor. I kept up with him on those Lunges all the way too. We crammed 2 workouts into a 55 minute period (we finished earlier than we expected to so we threw in some curls and abductions for thrills).

My legs just weren't having that cardio today though, anything more than 20 minutes on a day of deadlifts or squats is just plain madness! Madness I tell you, madness!
 
Hell yeah, those are great deads! I think the lunges are just as impressive, they are so hard for me for some reason.

Way to go on the weight loss too! Awesome shit man.
 
Nice workout with your trainer and congrats on your weight loss! 275 at 8% would be fucking sick!!!

2880 basal?... You lucky bastard! Haha.

What formula are you using to calculate bf%? I have tried MANY and I find the best to the one in the ACSM handbook. Its long, but I like it. The formulas are also somewhat specific based on age/gender/race. Here is the one for you (seven site):

1.112 - 0.00043499*(sum of seven skinfolds) + 0.00000055*(sum of seven skinfolds)*(sum of seven skinfolds) - 0.00028825*(age)

That will give you your "body density" number. Then you plug it into this short formula which is specific for age/race (is it wrong to assume you are white):

(4.95/body density) - 4.50

That number will give you your body fat %

Remember the seven site measurements are:
Chest
Tricep
Subscapular
Midauxillary
Suprailiac
Abdominal
Thigh
 
Musclebeach said:
Nice workout with your trainer and congrats on your weight loss! 275 at 8% would be fucking sick!!!

2880 basal?... You lucky bastard! Haha.

What formula are you using to calculate bf%? I have tried MANY and I find the best to the one in the ACSM handbook. Its long, but I like it. The formulas are also somewhat specific based on age/gender/race. Here is the one for you (seven site):

1.112 - 0.00043499*(sum of seven skinfolds) + 0.00000055*(sum of seven skinfolds)*(sum of seven skinfolds) - 0.00028825*(age)

That will give you your "body density" number. Then you plug it into this short formula which is specific for age/race (is it wrong to assume you are white):

(4.95/body density) - 4.50

That number will give you your body fat %

Remember the seven site measurements are:
Chest
Tricep
Subscapular
Midauxillary
Suprailiac
Abdominal
Thigh
Click to expand...

I have just been using this site

Body Fat Calculator

I don't know how to use a fat caliper, so I've just been giving it a tape measurement. I'm going to see about getting one in the future and learning how to use it though.

And yes, it's correct to assume I'm white.
 
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