Thanks for the support man! I was a little disappointed with the slight muscle loss, but my body tends to take from one place one week, then add to another place the next week.
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Tallcall's journal
- Thread starter tallcall
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Thanks for the support man! I was a little disappointed with the slight muscle loss, but my body tends to take from one place one week, then add to another place the next week.
The strange thing is that I'm actually adding muscle weight too. When I started I had a lbm of about 250 pounds, now I'm up to almost 264 while my fat levels have slid down about 20 pounds
7/17/07
Tuesday
Legs: RI - about 120 seconds or whenever my hr dropped below 8 million
Superset:
Hip Abduction/Adduction:
80x30/80x30
90x30/90x30
I was asked to do these while an older woman finished her session, so I got them done quickly to warm up.
Superset:
Front Squat Smith Machine/DB Straight Legged Deadlift:
90x12/25'sx12
140x10/35'sx12
180x10/35'sx12
250x6/35'sx12 - reduced time between reps for the deadlifts. PR
Leg Press: Dropsets
Drop set starting at a weight of 360 down to 180 for a total of 20 reps.
Drop set starting at a weight of 405 down to 225 for a total of 20 reps. PR
* I consider this a record because of the 20 rep drop set accomplished *
Cardio - 23 minutes SS
13 minutes on the Stairmaster to warm up and bring my hr up (min hr - 75, max hr - 160 at level 7). I did two steps, side steps and calf raises off each step at a high speed to hit two birds with one stone (warm up legs and get in some cardio time).
10 minutes on the Stairmaster at the end of my leg session (min hr - 133, max hr - 151, level - 5, just did not want to push them that much today).
Today was awesome, I did much better on my SLDL's that last time (about 3 weeks ago I think) - more weight and a lot more reps. I was also pleased with the Squats, they were tied with last weeks record, but great none the less. When we were going on to the Leg press, my trainer wanted me to throw 3 plates on my side, I told him I did 4 last time I was on the machine and would like to start at 4 (I knew I could put up to 450 pounds on it and still be fine, should have gone for it, next time). Dropsets were awesome, very draining and difficult especially after the deadlifts and squats.
The cardio was great, I'm def getting used to the Stairmaster for longer periods of time - feels more natural now, just took some time.
My legs are a little wobbly now. Going to have a little cheat meal tonight to treat my body nice (big bowl of Ice cream!)
Tuesday
Legs: RI - about 120 seconds or whenever my hr dropped below 8 million
Superset:
Hip Abduction/Adduction:
80x30/80x30
90x30/90x30
I was asked to do these while an older woman finished her session, so I got them done quickly to warm up.
Superset:
Front Squat Smith Machine/DB Straight Legged Deadlift:
90x12/25'sx12
140x10/35'sx12
180x10/35'sx12
250x6/35'sx12 - reduced time between reps for the deadlifts. PR
Leg Press: Dropsets
Drop set starting at a weight of 360 down to 180 for a total of 20 reps.
Drop set starting at a weight of 405 down to 225 for a total of 20 reps. PR
* I consider this a record because of the 20 rep drop set accomplished *
Cardio - 23 minutes SS
13 minutes on the Stairmaster to warm up and bring my hr up (min hr - 75, max hr - 160 at level 7). I did two steps, side steps and calf raises off each step at a high speed to hit two birds with one stone (warm up legs and get in some cardio time).
10 minutes on the Stairmaster at the end of my leg session (min hr - 133, max hr - 151, level - 5, just did not want to push them that much today).
Today was awesome, I did much better on my SLDL's that last time (about 3 weeks ago I think) - more weight and a lot more reps. I was also pleased with the Squats, they were tied with last weeks record, but great none the less. When we were going on to the Leg press, my trainer wanted me to throw 3 plates on my side, I told him I did 4 last time I was on the machine and would like to start at 4 (I knew I could put up to 450 pounds on it and still be fine, should have gone for it, next time). Dropsets were awesome, very draining and difficult especially after the deadlifts and squats.
The cardio was great, I'm def getting used to the Stairmaster for longer periods of time - feels more natural now, just took some time.
My legs are a little wobbly now. Going to have a little cheat meal tonight to treat my body nice (big bowl of Ice cream!)
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Great workout!
Wait until you get to do a dropset of Back Squats. It'll feel like you're about to throw-up your colon.
Wait until you get to do a dropset of Back Squats. It'll feel like you're about to throw-up your colon.
Can back squats be done on a smith machine? I think I know what you're talking about, but I can't remember for sure. I usually squat with feet together or just wider than shoulder width apart.
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You're thinking of sumo vs. standard. That's foot placement and grip.
Back Squats are where you rest the bar on your back, versus holding it in front of your during Front Squats.
And yes, you can do Back Squats on a Smith machine, but free weights are much better.
I've been told to just use the Smith due to problems with my Tourette Syndrome and the possibility of jerking my neck everywhere during the lift (possibly falling face first with the bar. I have been doing back squats the whole time with the machine, I was told to call it a front squat even though the bar was behind me. Maybe he misspoke, either way, I like them and am looking forward to 275 within the month, getting to 300 pound deadlifts by then too I think!
I tried the rack squats before, nearly did some damage, couldn't balance and nearly fell forward because of the tourettes syndrome (it's just something I have to deal with, and maybe I'll just have to rely on the smith for a while longer). I'm open to the idea of just doing the bar with no weight, and getting used to it, but I usually cannot stop twitching my neck (not a big problem with deadlifts for some reason, I guess I just have a lot better focus and control of my actions?).
I've done that before with no issues, 30 minutes isn't enough time with him on leg days, too much to do. At least I can say that those combinations we did yesterday were very solid, I think I could have had a little more weight on the squat and SLDL, but I'll save that for next time.
Maybe I'll do that later on, right now, I like the program, still need his help with both upper and lower body (both sessions used up already, for now, I like to rotate them every now and then).
7/19/07
Thursday: RI - 45 seconds
Chest and Back
Incline BB Bench Press:
75x10
95x10
115x8
115x6 PR (Reps increased and no assistance) 
Incline Fly:
15x12
20x12
25x12 PR (Same as above)
Serrates Pull - Cable (Lat Pull):
40x12
50x10
60x9
Lat Pulldown:
135x10
150x7
150x7 PR (More reps)
90x20 PR (Light weight, but more reps)
Cardio: 57 minutes SS
5 minutes on a rowing machine (min hr - 110, max hr - 167, level 9)
20 minutes on a Stairmaster (min hr - 114, max hr - 158, level 7)
20 minutes on an Elliptical (min hr - 134, max hr - 160, level 5)
12 minutes on a Treadmill (min hr - 127, max hr - 160, min incline - 6.0, max incline - 15.0, min speed - 2.8, max speed - 3.8).
Today was Awesome again. My recovery time has greatly improved, not in any pain from last Tuesday's leg workout, had a little stiffness though, but nothing major. I am very happy with the Bench press today, I was much more comfortable hitting 8 reps at 115 (usually that last rep has to be assisted, but today I was completely under my own power)! I'm throwing in a few back exercises on my shoulder day to help with the bench press as well (thanks DD!).
The Cardio went smooth as well, easily handeling 20 minutes on the stair machine (usually have a hard time with 15 minutes, now at a higher level and more time!). Another great day!
Thursday: RI - 45 seconds
Chest and Back
Incline BB Bench Press:
75x10
95x10
115x8
115x6 PR (Reps increased and no assistance)
Incline Fly:
15x12
20x12
25x12 PR (Same as above)
Serrates Pull - Cable (Lat Pull):
40x12
50x10
60x9
Lat Pulldown:
135x10
150x7
150x7 PR (More reps)
90x20 PR (Light weight, but more reps)
Cardio: 57 minutes SS
5 minutes on a rowing machine (min hr - 110, max hr - 167, level 9)
20 minutes on a Stairmaster (min hr - 114, max hr - 158, level 7)
20 minutes on an Elliptical (min hr - 134, max hr - 160, level 5)
12 minutes on a Treadmill (min hr - 127, max hr - 160, min incline - 6.0, max incline - 15.0, min speed - 2.8, max speed - 3.8).
Today was Awesome again. My recovery time has greatly improved, not in any pain from last Tuesday's leg workout, had a little stiffness though, but nothing major. I am very happy with the Bench press today, I was much more comfortable hitting 8 reps at 115 (usually that last rep has to be assisted, but today I was completely under my own power)! I'm throwing in a few back exercises on my shoulder day to help with the bench press as well (thanks DD!).
The Cardio went smooth as well, easily handeling 20 minutes on the stair machine (usually have a hard time with 15 minutes, now at a higher level and more time!). Another great day!
Thanks man, those back exercises really helped improve everything else.
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Keep it up TC, Improving each workout, you'll be kicking our assess soon enough....
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Solid workout, man!
You've earned an old advert:
You've earned an old advert:
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7/20/07
Friday:
Abs and Cardio:
Ab Roll out:
BWx10
BWx10
BWx10
Supermans:
BWx10
BWx10
BWx10
Planks:
BW/ :60
BW/ :60
BW/ :60
Leg Raises:
BWx10
BWx10
BWx10
Cardio - 60 minutes (20 minute HIIT, 40 minute SS)
5 minute warmup on an elliptical trainer (min hr - 110, max hr - 150, level 0).
20 minutes on elliptical trainer HIIT (starting hr - 116, min hr - 140, max hr - 168, min level - 5, max level - 11, 10 bouts at 60/60).
20 minutes on a recumbent bike SS (min hr - 112, max hr - 144, min level - 12, max level - 15).
15 minutes on a treadmill (min hr - 113, max hr - 160, min incline - 4.0, max incline - 15.0, min speed - 2.5, max speed - 5.0 - at 30 seconds this time - PR)
I had a little fun today, I still don't like devoting much time to ab training (I don't know why, just being quirky I guess).
I wanted a stairmaster for the HIIT session, but they were all being used. I am very happy with my personal speed/time record on the treadmill!!
I felt a little tired today, but I got through everything fine.
Someone here kept arguing with me about my diet and training program. I went over the diet with them and mathematically proved that my current diet is working fine, that 2 pounds cut a week is healthy and any more might not be so great for me. I eat between 2880 calories and 3200 calories a day depending on if it is a training day or not. They kept arguing abput my training program too saying I should not lift so much weight, that they worry about my knees carrying the added weight and my lower back (I have no back or knee problems at all). I tried to explain that Deadlifts and Squats help improve posture (lower back) and can possibly help the knees too. Everybody here keeps telling me that I need to scale back and not do so much, that I need to do a lot more cardio each week (I do about 3.5 hours a week, any more and I risk losing muscle and strength). I told them all where to go (please bear in mind that there are members of my immediate family saying all of this, everyone I work with and all my friends say otherwise - and I work with a former Army guy!).
I can't believe that I just can't get anyone around me to just say something positive (so much negative criticism), or to tell me I'm doing a good job, or just give me some support. This is really driving me insane, I can't seem to do anything right for them, or maybe they just hate everything I do, maybe they just hate me (I don't know anymore, I don't think that is true, or I don't want to think that is true). It's not all bad though, at least I can talk to my friends about it and get some positive feedback from them, and of course you guys! Thank you all! 
Friday:
Abs and Cardio:
Ab Roll out:
BWx10
BWx10
BWx10
Supermans:
BWx10
BWx10
BWx10
Planks:
BW/ :60
BW/ :60
BW/ :60
Leg Raises:
BWx10
BWx10
BWx10
Cardio - 60 minutes (20 minute HIIT, 40 minute SS)
5 minute warmup on an elliptical trainer (min hr - 110, max hr - 150, level 0).
20 minutes on elliptical trainer HIIT (starting hr - 116, min hr - 140, max hr - 168, min level - 5, max level - 11, 10 bouts at 60/60).
20 minutes on a recumbent bike SS (min hr - 112, max hr - 144, min level - 12, max level - 15).
15 minutes on a treadmill (min hr - 113, max hr - 160, min incline - 4.0, max incline - 15.0, min speed - 2.5, max speed - 5.0 - at 30 seconds this time - PR)
I had a little fun today, I still don't like devoting much time to ab training (I don't know why, just being quirky I guess).
I wanted a stairmaster for the HIIT session, but they were all being used. I am very happy with my personal speed/time record on the treadmill!!
I felt a little tired today, but I got through everything fine.
Someone here kept arguing with me about my diet and training program. I went over the diet with them and mathematically proved that my current diet is working fine, that 2 pounds cut a week is healthy and any more might not be so great for me. I eat between 2880 calories and 3200 calories a day depending on if it is a training day or not. They kept arguing abput my training program too saying I should not lift so much weight, that they worry about my knees carrying the added weight and my lower back (I have no back or knee problems at all). I tried to explain that Deadlifts and Squats help improve posture (lower back) and can possibly help the knees too. Everybody here keeps telling me that I need to scale back and not do so much, that I need to do a lot more cardio each week (I do about 3.5 hours a week, any more and I risk losing muscle and strength). I told them all where to go (please bear in mind that there are members of my immediate family saying all of this, everyone I work with and all my friends say otherwise - and I work with a former Army guy!).
I can't believe that I just can't get anyone around me to just say something positive (so much negative criticism), or to tell me I'm doing a good job, or just give me some support. This is really driving me insane, I can't seem to do anything right for them, or maybe they just hate everything I do, maybe they just hate me (I don't know anymore, I don't think that is true, or I don't want to think that is true). It's not all bad though, at least I can talk to my friends about it and get some positive feedback from them, and of course you guys! Thank you all!
7/21/07
Saturday:
Shoulders:
DB Military Press: RI = 60
20'sx10
25'sx10
30'sx10 PR - More reps than I've done before at a moderate weight.
Superset:
DB Front Raise/DB Lateral Raise: RI = 60
25'sx7/25'sx10
25'sx7/25'sx10
25'sx7 PR - Again more reps/25'sx10
Machine Shrugs (Hammer Strength CAT 100): RI = 120
360x10
410x7
450x4 PR
450x1 - Failure
Superset:
Rear Delt Cable Row/Cable Lateral Row: RI = 60
100x10/155x10
125x8/185x8
125x8/200x8
125x8/225x8 (form was a little off) Big PR :
Superset:
Face Pulls/Upright Rows: RI = ~60
120x10/60x10
150x10/100x10
160x10/150x10 PR
Cardio - 55 minutes (20 min HIIT, 35 minutes SS)
5 minutes rowing (min hr - 90, max hr - 152, level 9)
20 minutes on a Stairmaster HIIT (min hr - 104, max hr - 162, min level - 4, max level - 11, ~6 bouts at 60/120)
20 minutes on an elliptical trainer SS (min hr - 125, max hr - 155, level - 5)
10 minutes on a Treadmill (min hr - 115, max hr - 150, incline - 8.0, min speed - 3.0, max speed - 3.8)
Today was fine, I reduced the weight on the presses to allow me to get in at least 8-10 reps per set and was able to quickly progress up to 30 pound dumbbells. I should have done the front and side raises lighter (maybe around 20 pounds next time), but I still got more reps out of them.
I love my shrugs, I felt a little weak on them today, but I am a powerhouse with them, today I got the machine's max of 5 plates on each side (450 pounds) to failure (I didn't intend on going to failure, but you know stuff happens sometimes).
All the rows today were awesome for me especially the lateral rows (225 pounds for 6 reps is wonderful - almost did 250 ). I also did a lot better on the face pulls.
The cardio was ok, I was still a bit tired from yesterday's HIIT session, maybe I should have saved this one for tomorrow and just done some solid state stuff. Either was it was fine, I'm still getting used to the HIIT on the Stairmaster (I just keep telling myself that it takes time and that 60 seconds up/120 seconds down is not bad for starting out).
All in all, I feel great, I feel it all in my back and shoulders right where it should be!
Saturday:
Shoulders:
DB Military Press: RI = 60
20'sx10
25'sx10
30'sx10 PR - More reps than I've done before at a moderate weight.
Superset:
DB Front Raise/DB Lateral Raise: RI = 60
25'sx7/25'sx10
25'sx7/25'sx10
25'sx7 PR - Again more reps/25'sx10
Machine Shrugs (Hammer Strength CAT 100): RI = 120
360x10
410x7
450x4 PR
450x1 - Failure
Superset:
Rear Delt Cable Row/Cable Lateral Row: RI = 60
100x10/155x10
125x8/185x8
125x8/200x8
125x8/225x8 (form was a little off) Big PR :
Superset:
Face Pulls/Upright Rows: RI = ~60
120x10/60x10
150x10/100x10
160x10/150x10 PR
Cardio - 55 minutes (20 min HIIT, 35 minutes SS)
5 minutes rowing (min hr - 90, max hr - 152, level 9)
20 minutes on a Stairmaster HIIT (min hr - 104, max hr - 162, min level - 4, max level - 11, ~6 bouts at 60/120)
20 minutes on an elliptical trainer SS (min hr - 125, max hr - 155, level - 5)
10 minutes on a Treadmill (min hr - 115, max hr - 150, incline - 8.0, min speed - 3.0, max speed - 3.8)
Today was fine, I reduced the weight on the presses to allow me to get in at least 8-10 reps per set and was able to quickly progress up to 30 pound dumbbells. I should have done the front and side raises lighter (maybe around 20 pounds next time), but I still got more reps out of them.
I love my shrugs, I felt a little weak on them today, but I am a powerhouse with them, today I got the machine's max of 5 plates on each side (450 pounds) to failure (I didn't intend on going to failure, but you know stuff happens sometimes).
All the rows today were awesome for me especially the lateral rows (225 pounds for 6 reps is wonderful - almost did 250
). I also did a lot better on the face pulls.The cardio was ok, I was still a bit tired from yesterday's HIIT session, maybe I should have saved this one for tomorrow and just done some solid state stuff. Either was it was fine, I'm still getting used to the HIIT on the Stairmaster (I just keep telling myself that it takes time and that 60 seconds up/120 seconds down is not bad for starting out).
All in all, I feel great, I feel it all in my back and shoulders right where it should be!
That reminds me, I never got that first shipment. And by buns of steel, do you mean Andrew, BigDyl, or you? Any one is fine by me!
katt
Registered
That's some serious weight on the shrugs!! Nice!
I love the fact that I hit the machines maximum limit!
My body is letting me hear about it today though, abs are in a little pain from Friday (I think it was the roll outs), and I feel everything in my upper back tingling/burning.
