Tallcall's journal

[tallcall]

10/06/07

Saturday:

Chest/Triceps: Power Day

BB Flat Bench: RI - 60 | 105x10, 125x6, 135x4, 145xMiss, 95x10

Good attempt, I felt much more comfortable on the 135's than I did before.

Superset A: RI - 45

A1 - Cable Reverse Fly | 35x10, 45x10, 50x8 PR for Weight

A2 - Cable Fly | 35x10, 45x10, 50x8 PR for Weight

A3 - Cable Incline Press 35x10, 45x10, 50x8 PR for Weight


Dips: RI - 60

3 sets x BW-100 x 8 reps

Superset B: RI - 45

B1 - Triceps Pressdown | Machine #5x10, #5x10, #6x8 PR for Weight

B2 - Reverse Triceps Pressdown | Machine #5x10, #5x10, #6x8 PR for Weight


Cardio - 23 minutes HIIT

5 minutes rowing (starting hr - 75, max hr - 190 , level 10).

11 minutes on a stair mill HIIT. 5 sets of 60/60, min hr - 96, max hr - 160, interval hr - 150-160, rest hr - 135-145, interval level - 10, rest level - 3.

7 minutes on an elliptical trainer HIIT. Min hr - 112, max hr - 155, 3 minutes on level 10, 1 minute on level 5, 1 minute on level 10, 2 minutes on level 1.

There, I'm a little angry that I missed 145 on the bench, but it was my first time doing this without someone there to spot me and when I tried to lift the bar off the pins, I just could not budge it more than about an inch - no need to risk an injury for this. On the extreme plus side, I was very impressed with the way I was able to control that bar on my own, even at 135 pounds - felt easier than last time. I could have done a few more, but I didn't want to risk hitting my failure point and being stuck in a really bad place.

 

[Double D]

Hey buddy how are ya? Are you still working with a trainer?

 

[tallcall]

Hey buddy how are ya? Are you still working with a trainer?

Hey man, I missed you! Yeah, I still use a trainer.

I'm thinking of cutting one day with him. To save some money and try to do some of this on my own for a while (just to prove to myself and others that I can).

He told me that he is thinking of opening his own place around here. I will definitely go with him when that happens!

 

[Double D]

What gym do you train at now? I think you probably know enough to be on your own. But sometimes its just the accountability to be there a trainer gives you.

 

[tallcall]

What gym do you train at now? I think you probably know enough to be on your own. But sometimes its just the accountability to be there a trainer gives you.

I go to a LA Fitness. I'm just thinking about canceling one day basically because I can't afford it. I think he has been invaluable so far and would like to continue for another couple months with him full time. I am very confident that I can get it all done on my own.

The only areas that make me nervous (doing them without someone to spot me) is Deads/Squats and Bench - The areas where I could injure myself quickly if I make a mistake.

I just listen to my body and go with whatever it allows me to do for that day (some days are better than others). This week has been all about power, and I definitely feel like I've gained muscle (I cut calories, upped the intensity, and gained a pound on the scale!).

 

[tallcall]

10/07/07

Sunday:

Back/Biceps: Power Day



Pulldowns: RI - 60 | 150x8, 180x8, 195x6 PR for reps at this weight

MTS Highrow (New Machine - Different): RI - 45 | 70'sx10, 80'sx10, 90'sx10, 100'sx5 PR for Weight

DB Straight Legged Deadlift: RI - 60 | 45'sx10, 45'sx10, 50'sx10 PR for Weight

Preacher Curls: RI - 45 | 20'sx8, 30'sx8 (because I couldn't FIND 25 pound dumbbells anywhere!), 35'sx6 PR for Weight

Farmer's Walk: RI - 60 | 110 pound dumbbells x 20, 20, 20, 10, 10, 10 = 90 steps total PR for Weight



Torso Rotations: RI - 15 | 130x10, 150x10, 200x8

Superset A: RI - 45

A1 - Supermans - Ab work | 3 sets x BW x 10 reps

A2 - Cat-Camels | 3 sets x BW x 10 reps

Cardio - 31 minutes SS

5 minutes rowing (starting hr - 90, max hr - 165, level 10).

26 minutes on a treadmill (starting hr - about 130, max hr - 168, functional hr - 140-160, incline - 0-15, speed - 3.0-3.5).

God I'm tired, that's why I didn't get my hour of cardio today and I know I went incredibly slow through the rest of it. But hey, I got my personal records now didn't I.

This was interesting, the place didn't have many people in today, but there were a whole lot of idiots there! This group of kids hogged the only good cable machine (both sides) and did nothing mut pressdowns and chatted for about 15 minutes while I was doing my SLDL's. I began and finished while they were just standing there talking - I had hoped that they would finish by the time I finished so I could get on it for my previously planned triple-set - curls/crunches/woodchoppers (sp?), but that would've been too nice, so I went to my plan B and finished everything (with that special twist).

God I feel like I'm in a sea of morons when I'm there sometimes - where do all those dumbbells go anyways - they all just disappear from the racks. I enjoy finding about 20 or them piled up in the corner of the classroom on the wood floors - what if someone dropped them in there on that nice wooden floor, wouldn't that be fun? Shockingly the 100 pounders and above were still there because they are all positioned on the TOP RACK!

But it was still a very good day!

 

[katt]

Dang nice job with all the pr's!!

I know, isn't it funny how all the db's are "missing" or "being used" by people that just want to "chat"... gawd, it's really annoying when you're there to do your workout and you can't, or have to - regroup...

 

[tallcall]

Dang nice job with all the pr's!!

I know, isn't it funny how all the db's are "missing" or "being used" by people that just want to "chat"... gawd, it's really annoying when you're there to do your workout and you can't, or have to - regroup...

Thanks!

I just really hated those kids standing in that cable machine wasting time (my time too!). Knowing that I tower over them, I probably could've just scared them all away.

 

[tallcall]

10/08/07 Weigh in

10/8/07 Weigh in
Weight: 287 ??? down 1.5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches ??? no change
Chest: 51 inches ??? no change from last week
Shoulders: 61 inches ??? up 0.5 inches from last time
Neck: 19 inches ??? down 1 inch from last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 265.25 - down from last week's 265.52 (-0.27 pounds)
Body Fat Weight: 21.75 - down from last week's 22.98 (-1.23 pounds)

Caliper readings - 4 point test:
Abs ??? 7.5 mm ??? no change from last week
Suprailiac ??? 11 mm ??? down 0.5 mm from last week
Thigh ??? 9.5 mm ??? no change from last week
Triceps ??? 6 mm ??? down 1 mm from last week

Estimated body fat % is still ~15%. I kind of expect to just hover in place like that for a while, but I???m happy that I lost a pound and a half on the scale, am making big strength increases, and progressing through the weights.

 

[goob]

Great job TC. It musyt be great to look in the mirror and notice a gradual but definite change.

 

[tallcall]

Great job TC. It musyt be great to look in the mirror and notice a gradual but definite change.

It's nice that I can feel the abs under a thin layer of fat and actually have a bit of a chest now!

 

[tallcall]

10/09/07

Tuesday:

Legs:

Wide Stance Deadlifts With a Double Overhand Grip: RI - 120 | 135x12, 205x12, 255x4 (stop, reset, back up again), 285x4, 300xMiss (would have been a PR but I just couldn't get my hips in place to carry the load, maybe next time).

Superset A: RI - 45

A1 - Lying Leg Curls | 90x15, 100x12, 110x12, 120x10

A2 - Hip Abductors | 100x20, 110x15, 120x15, 130x12

Leg Press - Wide Stance: RI - 60 | 360x10, 450x8, 540x8 PR tie for my previous weight record

Leg Extensions (6 Second Negatives): RI - 45 | 110x10, 150x10, 170x10

Cardio - 20 minutes SS

Stairs for 8 minutes (starting hr - 75, max hr - 140, level - 5).

Treadmill for 12 minutes (starting hr - 100, max hr - 147, incline - 5-7, speed - 3.5).

That was a whole lot of deadlifting today. I really thought I might be able to beat my old record of 295 today, but as soon as I tried to get it up, I just couldn't get it to budge. I know the problem is that I just didn't get my hips down - I grabbed the bar, slid my feet under into position, then propped my butt up and tried pulling from there. I really thought I was pulling like I had for all the other sets because they were all done correctly, but I know I have to get into a sort of squat as I'm pulling back, not just pull back. I think of it as down and back pushing through your heels and let the weight sort of ride up along your legs and thrust your hips forward right as the bar is just about on your knees, so everything gets into position.

Oh well, next time. Everything was great though. My cheap little heart rate monitor needs a new battery in the watch receiver unit, I'll see about getting that fixed.

 

[goob]

Fuck, i just don't know how you can do cardio after deads, my back is always in bits after them, and I just can't face cardio.

Good job.

 

[tallcall]

Fuck, i just don't know how you can do cardio after deads, my back is always in bits after them, and I just can't face cardio.

Good job.

I just figured that if I didn't do it then, I might not be able to do it for a few days (DOMS and all).

 

[tallcall]

Saturday and Sunday - 3400 calories

Monday - 3000 + a cheat meal - ~3600 or so - the cheat meal makes Monday possible

Tuesday - 4200 calories

Today - 3000 calories

Thursday - ~3600 calories

Friday - ~3200 calories

Lather, Rinse, Repeat for now


It's so weird that I feel like I'm starving when I have only 3000 calories a day.

Time for a nap, going to see some friends tonight.

 

[DOMS]

I just figured that if I didn't do it then, I might not be able to do it for a few days (DOMS and all).

What the fuck? Are you saying that I'm holding you back?

Try some hoodia gordonii on your low cal days. It's an all natural appetite suppressant. Just make sure it comes from Africa. Otherwise, it's likely a crap product.

 

[tallcall]

What the fuck? Are you saying that I'm holding you back?

Try some hoodia gordonii on your low cal days. It's an all natural appetite suppressant. Just make sure it comes from Africa. Otherwise, it's likely a crap product.

Yes DOMS, I used to think you were the wind beneath my wings, now I know that you're the broken emergency brake stuck in the on position! A little dry humor for you.

Also, most of the stuff that comes from Africa is crap anyways.

 

[goob]

What the fuck? Are you saying that I'm holding you back?

Try some hoodia gordonii on your low cal days. It's an all natural appetite suppressant. Just make sure it comes from Africa. Otherwise, it's likely a crap product.

Yohimbe is quit good too, although perhaps dangerous. Very mild narcotic like effect.

 

[vortrit]

Saturday and Sunday - 3400 calories

It's so weird that I feel like I'm starving when I have only 3000 calories a day.

I know what you mean. I need about 4000 calories just for maintenance.

 

[tallcall]

I know what you mean. I need about 4000 calories just for maintenance.

It's our curse! Damn us for being so big!

 

[tallcall]

Yohimbe is quit good too, although perhaps dangerous. Very mild narcotic like effect.

Drugs are good for you?!?

 

[tallcall]

10/11/07

Thursday:

Shoulders:

Side Raises (Marathon) - RI - 60

Set 1 - 8x10, 12x10, 15x10, 12x10, 8x10
Set 2 - 10x10, 15x10, 20x10, 15x10, 10x10, 10x15 second hold
Set 3 - 10x10, 15x10, 20x8, 15x10, 10x15 second hold

Superset A - RI - 60

A1 - Smith Behind the Neck Shoulder Press (down to ears, no farther) | 50x10, 70x8, 70x8

A2 - Front Raises with 3 second negatives (trainer kept moving the targeted end point up, down, left, and right to add to the punishment) | 25 pound platex10, 25x8, 25x8

Rows with a straight back (not bent over rows, there was more rear delt involvement - RI - 45 | 25x10, 45x8, 30x10, 30x10

Cable Upright Rows - RI - 45 | Machine #5x10, #7x10, #10x10 PR for weight

DB Shrugs - RI - 60 | 60'sx20, 70'sx15, 70'sx15, 80'sx15

Cardio - 30 minutes HIIT

5 minutes rowing (starting hr - 77, max hr - 175, level 10).

25 minutes on a treadmill HIIT. Set 1 - Incline = 12, Speed = 3.5 - 60/60. Set 2, Incline = 15, Speed = 3.5 - 60/60. Set 3, Incline = 15, Speed = 3.0 - 120/60. Set 4, Incline = 5, Speed = 6.0 - 60/60. Set 5, Incline = 0, Speed = 7.0 - 60/60. Min hr - 85, max hr - 175.

Very good day. Some of the other trainers and I were talking about the amount of work I just did, and they thought I was a little crazy, until I said that I like it when I have a hard time walking or raising my arms for the next day or so after a workout (guess it's a little masochistic). One of the trainers was wearing one earring on his right ear (kind of nice to me too - they all are, but I think he's a little more sincere - might just be me though).

I didn't think I was going to get that HIIT session today, but I pulled something out of nothing and made myself do it (so tired after that marathon).

Today's calorie total - 3600

 

[tallcall]

10/12/07

Friday:

Abs/Cardio:

Reverse Crunch - RI - 30 | BW x 3 sets x 10 reps

Torso Rotations (Kneeling with a Medicine Ball) - RI - 30 | 8 pound ball x 3 sets x 10 reps

Crunch (raising arms out in front to just above shoulders) - RI - 30 BW x 3 sets x 15 reps

Cardio - 30 minutes SS

5 minutes on an arch trainer (min hr - 75, max hr - 144, incline - 3-7, resistance - 20-25).

25 minutes on a treadmill (min hr - 106, max hr - 172, incline - 6, 10, 15, speed - 2.5-4.5, spend 120 sec at level 15 at a speed of 2.5-3.5 !).

My heart rate monitor has been acting up lately, I don't think it's the battery anymore, I may just have to have it replaced, if I do that, I'll place the order on Monday (I've had this one for almost 8 months!).

Other than that everything was cool. I ran into my trainer there, he was re-earning Power-Clean & Jerks, it was interesting to see him doing those. He just hasn't done them in a while so he was a bit rusty, he had one of the other trainers there who is apparently training in MMA to help him get those done. They didn't mind if I observed, so I did. Afterwards, we got off talking about some of the latest UCF news - I'm going to miss Randy Couture!

Today's calorie total - 3200 (somehow I'm making this work with so many temptations from the upcoming holidays - I think I deserve a gold star!).

 

[tallcall]

10/13/07

Saturday:

Chest/Triceps:

These next two weeks, I think I'm going to go for reps, then transition back to power.

Ab Superset: RI - 30

1 - Ab Rollout | BW x 3 sets x 10 reps (record for distance - 4 feet)

2 - Side Bends | 45 x 3 sets x 15 reps

Superset A: RI - 120

A1 - BB Flat Bench | 75x12, 95x10, 105x10

A2 - Serrates Pulls | 25x10, 30x8 (with 3 pulses), 30x8 (with 5 pulses)

A3 - CG Bench | 55x10 (way too light), 65x10, 75x10

Superset B: RI - 60

B1 - Flat DB Fly | 20'sx10, 20'sx10, 30'sx10

B2 - Flat DB Press | 20'sx10, 20'sx10, 30'sx10

B3 - DB Skullcrushers (both arms at the same time) | 20'sx8, 20'sx8, 20'sx8

Cardio - 32 minutes Solid State

5 minutes on a rowing machine (min hr - 95, max hr - 97, level - 8).

21 minutes on an elliptical trainer (min hr - 75, max hr - 165, levels 1-14, functional hr - 140-150).

6 minutes on a treadmill (min hr - 108, max hr - 140, incline - 0, speed - 3.0).

Those were two big supersets. It felt awesome doing flat and cg bench as part of the same unit! All I was missing was some dips (next time).

I was also impressed with my distance on the ab wheel, 4 feet is a lot longer than where I was when I started on this thing.

Sorry, only one record for today.

Calorie total - 3400 for today

 

[goob]

That's a lot of work........!!!!

What's a serrates pull?

 

[tallcall]

That's a lot of work........!!!!

What's a serrates pull?

Yeah, it was a lot of work!

Basically Lat Pulls done while lying across the bench (bench is supporting your shoulders). Using a dumbbell and holding it just above your stomach, move it up along your body (just an inch or so away from your body) past your head and drop down and stretch as far as you can, then come back. Pulses are done by repeating the drop and stretch for a desired number of times (I do mine once or twice on each rep).

 

[tallcall]

10/14/07

Sunday:

Back/Biceps:

Superset A: RI - 90

A1 - WG Pullups | 3xBW-112x8 (last set had 7 second negatives)

A2 - Cable Rows | 3x135x12 - PR for Reps

Superset B: RI - 60

B1 - Bent over Rows | 40x10, 45x10, 45x10

B2 - Hammer Curls (done simultaneously) | 20'sx10, 20'sx12, 20'sx12 PR for Reps

Superset C - RI - 60

C1 - Cable Curls | 110x12, 110x12, 110x12

C2 - Hyper-extensions | 3x25x12

Farmer's Walk: RI - 45-60 75'sx318 steps (72 more than last time at this weight) PR for distance

Cardio - 25 minutes SS

Row for 5 minutes (min hr - 90, max hr - 150, level 10).

Stairs for 20 minutes (min hr - 108, max hr - 145, functional hr range - 135-145, level 5).

I decided against the second HIIT session this week because I incorporated some intervals into every other cardio workout anyways, and my legs were still a little sore from the last HIIT session.

Look at all those Supersets! They were fun.

I met someone as I was leaving. I saw him leg pressing about 720 pounds with good form! I just wanted to let him know that I thought what he was doing was amazing. It turns out that he is training for MMA and he opted to keep pushing his strength training. I asked what his deadlifts were like and he said about 600 pounds at a bodyweight of 198 pounds (about 3 times his bodyweight)! He does do occasional Power Cleans, but not usually. We talked for a while about some of the different ideas on whether or not to skip strength training to just focus on grappling or go the other way. I really enjoyed meeting him (guys like that are just cool to talk to anyway).

I have met some really interesting people there lately, one powerlifter, one female bodybuilder, and at least 2 (not counting this new guy) guys training MMA (one was helping my trainer with his Power Cleans). This just might counterbalance the amount of dumb people I see there everyday (maybe...).

I saw someone training a friend and he put too much weight on the bar, the guy training him had him do limited ROM presses (the guy can barely hold the weight, so instead of removing some, lets just limit his movement - brilliant idea that'll probably take the guy nowhere).

Oh well, today was a good day!

 

[tallcall]

10/15/07 Weigh in

10/15/07 Weigh in
Weight: 285.5 ??? down 1.5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches ??? no change
Chest: 51 inches ??? no change from last week
Shoulders: 61.5 inches ??? up 0.5 inches from last time
Neck: 19 inches ??? no change
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 264.24 - down from last week's 265.25 (-1.01 pounds)
Body Fat Weight: 21.26 - down from last week's 21.75 (-0.49 pounds)

Caliper readings - 4 point test:
Abs ??? 7 mm ??? down 0.5 mm from last week
Suprailiac ??? 11 mm ??? no change from last week
Thigh ??? 9.5 mm ??? no change from last week
Triceps ??? 6 mm ??? no change from last week

Estimated body fat % is still ~15%. Once again, I???m happy that I lost a pound and a half on the scale. The body fat is slowly coming off and I???m still making nice strength increases, and progressing through the weights. So in the end all is good.

 

[goob]

Awesome stuff TC. You just keep on succeeding, if only everybody had the level of dedication you have.

 

[tallcall]

Awesome stuff TC. You just keep on succeeding, if only everybody had the level of dedication you have.

Aww, thanks man, I'm doing my best!