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Nice job - 35 minutes on the Stair Mill?????? I can only imagine the amount sweat pooling around the machine after that...
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Tallcall's journal
- Thread starter tallcall
- Start date
Yeah, it started looking kind of like a rain forest!
I was at that point once. The thing that helped me do a bodyweight pullup was bent rows, and negatives with bodyweight. Now @ 255 I can do about 14 bodyweight pullups, or BW + 50 LB's for 6-7.
Yeah, I had thought of that, I sometimes just go balls to the wall on my rows and push the my limit on all of them to get my strength up there.
So do you fight in a heavy weight category then? That always seems to be the category with the most fluctuation in the weight of the fighters. Is it unusual to see someone weighing 225 fight a guy your size or larger (it almost seems like an unfair fight)? What are your thoughts on it?
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Nice job - 35 minutes on the Stair Mill?????? I can only imagine the amount sweat pooling around the machine after that...
Hell yeah, TC needed a snorkel and scuba gear to finish that workout......
^Lets just say that cleaning up the machine that day required a mop and a large bucket!
11/15/07
Thursday:
Legs:
Superset A: RI - 90 |
A1 - Leg Press | 270x12, 360x10 (3 second negatives), 410x18 - PR for reps
A2 - Step Ups (Platform raised on 4 partitions) | 25'sx10 PR for weight, 25'sx10, 10'sx10
Deadlifts: RI - 90 | 135x10, 225x10 (2 resets then every rep was much slower than ever before), 135x8
Superset B: RI - 60 |
B1 - Hip Rotation | 75 lbx12, 87.5 lbx10, 100 lbx10
B2 - Seated Leg Curl | 110x10, 130x10, 140x10
Leg Extensions (Single Leg for power with 3 second on both eccentric and concentric portions of the lift): RI - 60 | 90x10, 100x8, 110x7 PR for Weight (No Negatives, just decided to punch through these - my legs wanted to fall off)
Cardio - 23 Min SS
8 minutes on a stair mill warm up (min hr - 68, max hr - 160, levels 5-10).
15 minutes on a stair mill after the workout (min hr - 90, max hr - 150, levels 5-7).
Again, the stair machines looked like a rain forest, but in a good way!
According to my trainer, my form has improved a lot on the deadlifts. The last time I did this kind of weight, I was pulling fast and sloppy, now it is much slower, deliberate, and controlled all the way. It is lighter weight, but a lot more work for each set, especially after being pre-exhausted from the leg presses and step ups.
Thursday:
Legs:
Superset A: RI - 90 |
A1 - Leg Press | 270x12, 360x10 (3 second negatives), 410x18 - PR for reps
A2 - Step Ups (Platform raised on 4 partitions) | 25'sx10 PR for weight, 25'sx10, 10'sx10
Deadlifts: RI - 90 | 135x10, 225x10 (2 resets then every rep was much slower than ever before), 135x8
Superset B: RI - 60 |
B1 - Hip Rotation | 75 lbx12, 87.5 lbx10, 100 lbx10
B2 - Seated Leg Curl | 110x10, 130x10, 140x10
Leg Extensions (Single Leg for power with 3 second on both eccentric and concentric portions of the lift): RI - 60 | 90x10, 100x8, 110x7 PR for Weight (No Negatives, just decided to punch through these - my legs wanted to fall off)
Cardio - 23 Min SS
8 minutes on a stair mill warm up (min hr - 68, max hr - 160, levels 5-10).
15 minutes on a stair mill after the workout (min hr - 90, max hr - 150, levels 5-7).
Again, the stair machines looked like a rain forest, but in a good way!
According to my trainer, my form has improved a lot on the deadlifts. The last time I did this kind of weight, I was pulling fast and sloppy, now it is much slower, deliberate, and controlled all the way. It is lighter weight, but a lot more work for each set, especially after being pre-exhausted from the leg presses and step ups.
Thanks!
My goals are still fat loss and building and maintaining as much strength as I possibly can. Legs are by far my most powerful tools and I'm very proud of them!
I guess that everything for me is more like a competition, I see someone doing better and I say I can do that, then they say it can't be done and I bust myself up and get it done to prove to others that I'm not just some other whiny guy trying to make excuses. I do everything I can to push myself above the others and make myself better all the time (no rest for the wicked). < --- That's my real goal.
11/16/07
Friday:
Back/Biceps:
Superset A: RI - 90 |
A1 - Bent Over Trap Bar Rows AKA Ghetto Rows | 50x15, 75x10, 85x10 PR for weight, 75x4 (slow and holding at the top for 3-5 seconds)
A2 - Straight Legged Deadlifts | 2 sets x 25 lb dbs x 15 reps, 35 lb dbs x 10 reps
Superset B: RI - 60 |
B1 - Lat Pulls | #4x15, #5x15, #7x15 PR for weight
B2 - Air Squats with OH Extension | 3 sets x 25 lb x 15 reps
Superset C: RI - 45 |
C1 - Lat Pulldown | 100x12, 125x12, Drop Set starting at 137.5 and ending at 100 for a total of 18 reps
C2 - Side Bends | 3 sets x 25 lb x 15 reps
DB Shrugs: RI - 60 | 40'sx20, 50'sx15, 50'sx20 (10 slow, 10 fast)
Cardio - 35 minutes SS
5 minutes Rowing (min hr - 71, max hr - 165, level 10).
30 minutes on a stair mill (min hr - 90, max hr - 165, level 5, 7, 9, 10, 5).
Had a lot of fun doing this. My trainer wanted a workout too so we just worked together and went for a little over an hour. We didn't get to do much for Biceps because of time and the fact that we were really trying to get all the compound lifts in (the more muscle groups being used in conjunction with each other - and in more natural movements - the better)
Calories - High Carb+, High Calorie (4000+) - Cheat Day
Friday:
Back/Biceps:
Superset A: RI - 90 |
A1 - Bent Over Trap Bar Rows AKA Ghetto Rows | 50x15, 75x10, 85x10 PR for weight, 75x4 (slow and holding at the top for 3-5 seconds)
A2 - Straight Legged Deadlifts | 2 sets x 25 lb dbs x 15 reps, 35 lb dbs x 10 reps
Superset B: RI - 60 |
B1 - Lat Pulls | #4x15, #5x15, #7x15 PR for weight
B2 - Air Squats with OH Extension | 3 sets x 25 lb x 15 reps
Superset C: RI - 45 |
C1 - Lat Pulldown | 100x12, 125x12, Drop Set starting at 137.5 and ending at 100 for a total of 18 reps
C2 - Side Bends | 3 sets x 25 lb x 15 reps
DB Shrugs: RI - 60 | 40'sx20, 50'sx15, 50'sx20 (10 slow, 10 fast)
Cardio - 35 minutes SS
5 minutes Rowing (min hr - 71, max hr - 165, level 10).
30 minutes on a stair mill (min hr - 90, max hr - 165, level 5, 7, 9, 10, 5).
Had a lot of fun doing this. My trainer wanted a workout too so we just worked together and went for a little over an hour. We didn't get to do much for Biceps because of time and the fact that we were really trying to get all the compound lifts in (the more muscle groups being used in conjunction with each other - and in more natural movements - the better)
Calories - High Carb+, High Calorie (4000+) - Cheat Day
11/17/07
Saturday:
Shoulders:
Rotator Cuff Warmup
Side Raises: RI - 60 |
Set 1 - 8 lb dbs x 10, 12 lb dbs x 10, 15 lb dbs x 10
Set 2 - 10 lb dbs x 10, 15 lb dbs x 10, 20 lb dbs x 8 (15 second hold with arms at a 45 degree angle from side)
Set 3 - 10 lb dbs x 10, 15 lb dbs x 10, 20 lb dbs x 8 (15 second hold with arms at a 45 degree angle from side)
Superset A: RI - 60 |
A1 - Smith Behind the Neck Shoulder Presses | Bar + 50x10, 70x10, 80x8 PR for Weight
A2 - Decelerated Front Raises | 3 sets x 25 lb plate x 10 (8 second negatives on the 2nd and 3rd set)
Superset B: Ri - 60 |
B1 - Smith Upright Rows | Bar + 40x8, 60x8, 80x6 PR for Weight
B2 - DB Rear Delt Row | 30 lb db x 10 35 lb db x 10, 35 lb db x 10 PR for Weight
Farmers Walk: RI - 60 | 110 pound db's for 125 steps, Beats my old record of 90 by 35 steps!
Cardio - 30 minutes HIIT
5 minutes Rowing (min hr - 68, max hr - 200, level 10).
25 minutes on a treadmill HIIT. Min hr - 96, max hr - 175, incline - 0, speed - 3.2-9.0mph. 1 set of 6.5mph, 7mph, 7mph, 8mph, 8.5mph, and 9mph. The first four sets were 60/60, the last 2 were 20-30/90. New Speed Record - 9.0 MPH!
Felt great today. I talked to one of my friends there who trains down here with American Top Team. I'm thinking about checking it out sometime this week. I'm just interested in classes, not so much in actually fighting. He just won his first MMA fight about 1 min 30 sec in the first round by guillotine choke in the 155 pound weight class (he said his opponent looked really build - like Sean Sherk built). I would absolutely love to learn Jujitsu and Mui Tai.
Calories for today - Estimated at 3200 - High Carb, Low Calorie Day
Saturday:
Shoulders:
Rotator Cuff Warmup
Side Raises: RI - 60 |
Set 1 - 8 lb dbs x 10, 12 lb dbs x 10, 15 lb dbs x 10
Set 2 - 10 lb dbs x 10, 15 lb dbs x 10, 20 lb dbs x 8 (15 second hold with arms at a 45 degree angle from side)
Set 3 - 10 lb dbs x 10, 15 lb dbs x 10, 20 lb dbs x 8 (15 second hold with arms at a 45 degree angle from side)
Superset A: RI - 60 |
A1 - Smith Behind the Neck Shoulder Presses | Bar + 50x10, 70x10, 80x8 PR for Weight
A2 - Decelerated Front Raises | 3 sets x 25 lb plate x 10 (8 second negatives on the 2nd and 3rd set)
Superset B: Ri - 60 |
B1 - Smith Upright Rows | Bar + 40x8, 60x8, 80x6 PR for Weight
B2 - DB Rear Delt Row | 30 lb db x 10 35 lb db x 10, 35 lb db x 10 PR for Weight
Farmers Walk: RI - 60 | 110 pound db's for 125 steps, Beats my old record of 90 by 35 steps!
Cardio - 30 minutes HIIT
5 minutes Rowing (min hr - 68, max hr - 200, level 10).
25 minutes on a treadmill HIIT. Min hr - 96, max hr - 175, incline - 0, speed - 3.2-9.0mph. 1 set of 6.5mph, 7mph, 7mph, 8mph, 8.5mph, and 9mph. The first four sets were 60/60, the last 2 were 20-30/90. New Speed Record - 9.0 MPH!
Felt great today. I talked to one of my friends there who trains down here with American Top Team. I'm thinking about checking it out sometime this week. I'm just interested in classes, not so much in actually fighting. He just won his first MMA fight about 1 min 30 sec in the first round by guillotine choke in the 155 pound weight class (he said his opponent looked really build - like Sean Sherk built). I would absolutely love to learn Jujitsu and Mui Tai.
Calories for today - Estimated at 3200 - High Carb, Low Calorie Day
Oh, I sure did, it was a great day indeed!
Thanks man! I still love it when people stare at me while I'm doing those farmer's walks - it's basically the same as deadlifting 220 pounds and walking all over the place with the weight! My grip feels great too, no soreness - yet!
11/18/07
Sunday:
Chest/Triceps:
Rotator Cuff Warmups
Dips: RI - 90 | BW-88x10, BW-64x8, BW-52x6
Superset A: RI - 60 |
A1 - Flat BB Bench | 75x10, 95x10, 105x8
A2 - CG Bench | 75x10, 85x10, 95x4 Failed (was able to re-rack though, those Dips took a lot out of me).
Superset B: RI - 60 |
B1 - Pressdowns | #6x8, Dropset from #8-#5 for a total of 25 reps, Dropset from #8-#5 for a total of 20 reps
B2 - Reverse Grip Pressdowns | #6x8, Dropset from #7 to #4 for a total of 25 reps, Dropset from #7-#4 for a total of 20 reps
Plate Pinches: RI - 45 | 2 10 lb plates for 40 seconds in each hand, 3 10 lb plates for 30 sec in each hand
Plate Grabs | 25 lb plates for 15 grabs
Cardio - 30 minutes HIIT
10 mihnutes on an elliptical trainer (min hr - 65, max hr - 155, level 1 and 6).
20 minutes on a stair mill HIIT. Min hr - 95, max hr - 170, level 3 to 5 and 10, 12, and 14. 6 sets of 60/90 at level 10, 12, and 14 (some combination of the three).
I am very happy with those dips - getting much better, maybe another month or two and I'll be able to do them with bodyweight. The pressdowns were great and had my arms burning for a while today. Lots of nice work.
Calories - High Carb, Medium Calorie Day (3400)
Sunday:
Chest/Triceps:
Rotator Cuff Warmups
Dips: RI - 90 | BW-88x10, BW-64x8, BW-52x6
Superset A: RI - 60 |
A1 - Flat BB Bench | 75x10, 95x10, 105x8
A2 - CG Bench | 75x10, 85x10, 95x4 Failed (was able to re-rack though, those Dips took a lot out of me).
Superset B: RI - 60 |
B1 - Pressdowns | #6x8, Dropset from #8-#5 for a total of 25 reps, Dropset from #8-#5 for a total of 20 reps
B2 - Reverse Grip Pressdowns | #6x8, Dropset from #7 to #4 for a total of 25 reps, Dropset from #7-#4 for a total of 20 reps
Plate Pinches: RI - 45 | 2 10 lb plates for 40 seconds in each hand, 3 10 lb plates for 30 sec in each hand
Plate Grabs | 25 lb plates for 15 grabs
Cardio - 30 minutes HIIT
10 mihnutes on an elliptical trainer (min hr - 65, max hr - 155, level 1 and 6).
20 minutes on a stair mill HIIT. Min hr - 95, max hr - 170, level 3 to 5 and 10, 12, and 14. 6 sets of 60/90 at level 10, 12, and 14 (some combination of the three).
I am very happy with those dips - getting much better, maybe another month or two and I'll be able to do them with bodyweight. The pressdowns were great and had my arms burning for a while today. Lots of nice work.
Calories - High Carb, Medium Calorie Day (3400)
Have you tried doing the dips after your bench? Prolly get more outta the bench that way ...
Yeah, my goal for today was to kill myself on Dips and go kind of light on the bench. I think the reason my bench was kind of weak today is that I was supersetting two bench presses together (again, that was desired this time - go for complete fatigue and see what I can still accomplish).
I always try to superset things like that to really exhaust myself. I'll usually drop the weight a lot in order to do it. When I go for power on the bench, I always start with bench press first and never superset, usually on those days I end with dips or anything kind of light with high reps.
By the way, those Dips felt great! I'm thinking about getting a dip belt in a little while so I can start adding some weight.
Weighted dips are the shit. There are several guys here that think they suck, but I love the results I have in how my upper body moves from doing weighted dips.
11/19/07
Monday:
Abs/Cardio:
Superset: RI - 60 |
1 - Side Bends | 3 sets x 25 lb x 10 reps
2 - Planks | 3 x BW+25 x 60, 60, 90 seconds
Cardio - 45 miutes solid state with a few intervals just for fun
10 minutes on an elliptical trainer (min hr - 65, max hr - 155, level 1 and 7).
35 minutes on a treadmill. Min hr - 106, max hr - 161, incline - 0-15, speed - 3.0-9.1 mph. Held 9.1 mph for 15 seconds.
I was wiped out today and wouldn't have gone in if I could have had time tomorrow, but I have to see my psychologist in the afternoon. Also, this was a low carb day and I did all this at the end of my day.
I really want to check out the American Top Team gym around here, I've heard that Thiago Alves is the MMA class instructor. I think it'd be awesome just to talk to him for a minute. My friend is a student of his so I'm going to ask him for more information on joining - according to him almost all the people here are beginners and I should fit right in, that'd make me so happy
!
Calories for today - Low Carb, Low Calorie (3200-3400 - I didn't really add it up because I was so hungry I figure it was very close to 3200)
Monday:
Abs/Cardio:
Superset: RI - 60 |
1 - Side Bends | 3 sets x 25 lb x 10 reps
2 - Planks | 3 x BW+25 x 60, 60, 90 seconds
Cardio - 45 miutes solid state with a few intervals just for fun
10 minutes on an elliptical trainer (min hr - 65, max hr - 155, level 1 and 7).
35 minutes on a treadmill. Min hr - 106, max hr - 161, incline - 0-15, speed - 3.0-9.1 mph. Held 9.1 mph for 15 seconds.
I was wiped out today and wouldn't have gone in if I could have had time tomorrow, but I have to see my psychologist in the afternoon. Also, this was a low carb day and I did all this at the end of my day.
I really want to check out the American Top Team gym around here, I've heard that Thiago Alves is the MMA class instructor. I think it'd be awesome just to talk to him for a minute. My friend is a student of his so I'm going to ask him for more information on joining - according to him almost all the people here are beginners and I should fit right in, that'd make me so happy
!Calories for today - Low Carb, Low Calorie (3200-3400 - I didn't really add it up because I was so hungry I figure it was very close to 3200)
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That's a torture chamber of a workout!
You'd be unstoppable at MMA. That's male-on-male-action right?
You'd be unstoppable at MMA. That's male-on-male-action right?
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Oh Yeah!
That's what fufu said it was.
He says he's really good at groping, and sucking and 'go' downs, whatever they are.
I don't know what any of these mean, being a simple country boy.
Huh, I thought you said it was going to be hard. I have a black belt in all of that already! I'll gladly train you if you so desire, though fufu is the current grand master!
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Huh, I thought you said it was going to be hard. I have a black belt in all of that already! I'll gladly train you if you so desire, though fufu is the current grand master!
No, as I'm just a simple country boy I don't have any interest except in simple country girls.
Yes, fufu is the Bruce Lee of MMA. He learned from the ledgendary Bonemuncher 9th dan grandmaster.
I know a few simple country boys that like to be with other simple country boys. Are you sure you're not one of them?
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No, I is liken' em' boosoms to mooch, i aint liken' dem uder country boys.
Well if I ever get to talk to Thiago, I'll just have to let him know that you're not really into that sort of thing.
11/20/07 Weigh in
11/20/07 Weigh in
Weight: 281.5 ??? up 1 pound from last time
Waist: 36.5 inches ??? no change from last time
Stomach: 36.5 inches ??? no change from last time
Chest: 50 inches ??? no change from last week
Shoulders: 60 inches ??? no change from last time
Neck: 19 inches ??? no change from last time
Bi's: 17 inches ??? no change from last time
Calves: 19.5 inches - no change
Lean Body Mass: 267.98 - up from last week's 265.52 (2.46 pounds)
Body Fat Weight: 13.52 - down from last week's 14.98 (-1.46 pounds)
Caliper readings - 4 point test:
Abs ??? 6.5 mm ??? no change from last week
Suprailiac ??? 9 mm ??? no change from last week
Thigh ??? 3 mm ??? down 1 mm from last week
Triceps ??? 5 mm ??? no change from last week
Estimated body fat % is still ~14 %.
I???m kind of surprised I seemed to have gained weight, but it looks like none of it was in the form of fat, so it???s all good. This is my second week into a low carb/high carb diet. The belt has stayed down one notch.
11/20/07 Weigh in
Weight: 281.5 ??? up 1 pound from last time
Waist: 36.5 inches ??? no change from last time
Stomach: 36.5 inches ??? no change from last time
Chest: 50 inches ??? no change from last week
Shoulders: 60 inches ??? no change from last time
Neck: 19 inches ??? no change from last time
Bi's: 17 inches ??? no change from last time
Calves: 19.5 inches - no change
Lean Body Mass: 267.98 - up from last week's 265.52 (2.46 pounds)
Body Fat Weight: 13.52 - down from last week's 14.98 (-1.46 pounds)
Caliper readings - 4 point test:
Abs ??? 6.5 mm ??? no change from last week
Suprailiac ??? 9 mm ??? no change from last week
Thigh ??? 3 mm ??? down 1 mm from last week
Triceps ??? 5 mm ??? no change from last week
Estimated body fat % is still ~14 %.
I???m kind of surprised I seemed to have gained weight, but it looks like none of it was in the form of fat, so it???s all good. This is my second week into a low carb/high carb diet. The belt has stayed down one notch.
