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Good job TC. Could you also be fufu in disguise with all those PR's???
He gets around y'know.
He gets around y'know.
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Tallcall's journal
- Thread starter tallcall
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Tell me about it, first Andrew, then BigDyl, then Sean, now me.
Just kidding Fufu! But you know I'll be here for you when Andrew and Sean leave. There's always room for BigDyl though!
7/22/07
Sunday:
Arms and Abs:
Machine Dips: RI = 120
210x5
220x4
230x4 PR
240x0 - Miss
Supersets:
EZ Bar Skull Crushers/21's: RI = 60
50x8/50x21
50x10/50x21
60x6/60x21 PR
Superset:
Cable Pressdown/Cable Reverse Pressdown/Cable Curl: RI = 60
100x10/100x10/130x10
110x10/110x10/140x10
120x10/120x10/150x8
120x10/120x8/150x8 PR
Cable Crunch: (I just like lifting the stack!) RI = 60
200x10
250 (Stack)x10
250 (Stack)x10 PR - Record because of Reps
Superset:
Planks/Ab Rollout/Supermans: RI = 60
BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10
Cardio - 25 Minutes SS
5 minutes on a rowing machine (min hr - 87, max hr - 150, level 9)
20 minutes on a stairmaster (min hr - 100, max hr - 150, min level - 4, max level - 6).
Those Dips are improving each week, I decided to attempt 240, but couldn't budge it (next week) - I have to get myself up to lifting 300 pounds (my body weight).
I was impressed that I was able to get 6 reps on those Skull Crushers at 60 pounds,
they're def getting stronger. The cable superset ran smoothly, I still wish the gym would get another cable machine with all the weights labeled in pounds (not some weird number system).
My abs are really feeling a burn because of the work done today and Friday, I think those Ab rollouts are great, I easily held 60 second planks, I'm going to try to widen my feet next time.
Light cardio day because I was kind of tired from yesterday's HIIT session, legs felt kind of like lead weights today.
Tomorrow's off, going to probably head downtown for a little fun (getting to meet people in the community)!
I'm thinking about a deep tissue massage for maybe Wednesday, what do you guys think? My legs and upper back could def use some tough love and care!
Sunday:
Arms and Abs:
Machine Dips: RI = 120
210x5
220x4
230x4 PR
240x0 - Miss
Supersets:
EZ Bar Skull Crushers/21's: RI = 60
50x8/50x21
50x10/50x21
60x6/60x21 PR
Superset:
Cable Pressdown/Cable Reverse Pressdown/Cable Curl: RI = 60
100x10/100x10/130x10
110x10/110x10/140x10
120x10/120x10/150x8
120x10/120x8/150x8 PR
Cable Crunch: (I just like lifting the stack!) RI = 60
200x10
250 (Stack)x10
250 (Stack)x10 PR - Record because of Reps
Superset:
Planks/Ab Rollout/Supermans: RI = 60
BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10
BWx:60 s/BWx10/BWx10
Cardio - 25 Minutes SS
5 minutes on a rowing machine (min hr - 87, max hr - 150, level 9)
20 minutes on a stairmaster (min hr - 100, max hr - 150, min level - 4, max level - 6).
Those Dips are improving each week, I decided to attempt 240, but couldn't budge it (next week) - I have to get myself up to lifting 300 pounds (my body weight).
I was impressed that I was able to get 6 reps on those Skull Crushers at 60 pounds,
they're def getting stronger. The cable superset ran smoothly, I still wish the gym would get another cable machine with all the weights labeled in pounds (not some weird number system).My abs are really feeling a burn because of the work done today and Friday, I think those Ab rollouts are great, I easily held 60 second planks, I'm going to try to widen my feet next time.
Light cardio day because I was kind of tired from yesterday's HIIT session, legs felt kind of like lead weights today.
Tomorrow's off, going to probably head downtown for a little fun (getting to meet people in the community)!
I'm thinking about a deep tissue massage for maybe Wednesday, what do you guys think? My legs and upper back could def use some tough love and care!
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That's a nice, solid, workout! Great job, man!
Here's a secret tip:
Buy some Xtend or Bulk BCAA's, and sip 15 grams during your workout. High to Mega dosing BCAA's is receiving virtually 100% positive feedback in regards to recovery and increasing strength. I'd suggest doing this only during your workout (15-20 grams), maybe 5-10 grams on non-workout days.
This should last quite a while:
Xtend (1016 grams) By Scivation
Buy some Xtend or Bulk BCAA's, and sip 15 grams during your workout. High to Mega dosing BCAA's is receiving virtually 100% positive feedback in regards to recovery and increasing strength. I'd suggest doing this only during your workout (15-20 grams), maybe 5-10 grams on non-workout days.
This should last quite a while:
Xtend (1016 grams) By Scivation
Yeah, I love those Rows!
7/24/07 Weigh in
Alright here are my numbers for this week:
Weight: 302.5 (up 0.5 from last week)
Stomach: 38 inches (measured when sucked in and tightened, down 1.5 inches from last week)
Waist: Same as Stomach
Chest: 48 (no change)
Shoulder: 57 (up 1 inch from last week)
Neck: 20.5 (no change)
Biceps and Calves: 17.5 and 19 respectively (no change)
Estimated BF%: ~10% (down 2.7% from last week)
Estimated LBM: 273.37 (up 9.72 pounds from last week)
Estimated Body Fat Weight: 29.13 (down 9.22 pounds from last week)
So I guess I gained a half pound of muscle and lost 1.5 inches around my waist. I kind of doubt the fat percentage is correct
, I still see a lot of room for improvement. I don't think I'm going to get much under 38 inches though. Oh well, I feel great and love these numbers! 
Alright here are my numbers for this week:
Weight: 302.5 (up 0.5 from last week)
Stomach: 38 inches (measured when sucked in and tightened, down 1.5 inches from last week)
Waist: Same as Stomach
Chest: 48 (no change)
Shoulder: 57 (up 1 inch from last week)
Neck: 20.5 (no change)
Biceps and Calves: 17.5 and 19 respectively (no change)
Estimated BF%: ~10% (down 2.7% from last week)
Estimated LBM: 273.37 (up 9.72 pounds from last week)
Estimated Body Fat Weight: 29.13 (down 9.22 pounds from last week)
So I guess I gained a half pound of muscle and lost 1.5 inches around my waist. I kind of doubt the fat percentage is correct
, I still see a lot of room for improvement. I don't think I'm going to get much under 38 inches though. Oh well, I feel great and love these numbers! 
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Can you say fucking jacked... 10ish percent at 302. You make me feel like a scrawny little bitch!! 
Nice workouts bud and congrats on all the PRs!!
Nice workouts bud and congrats on all the PRs!!
Can you say fucking jacked... 10ish percent at 302. You make me feel like a scrawny little bitch!!
Nice workouts bud and congrats on all the PRs!!
Thanks man!! I'm still not sure about the bf% (computer does an estimate, and it seems a bit low for how I look and feel
, either way it's all good).By the way, you don't look like a "scrawny little bitch!" I don't think I could have done all this without the support of guys like you, BigDyl, Fufu, DD, Goob, DOMS, and on, and on, and on.......
7/24/07
Tuesday:
Legs: RI - I don't remember (~120?) - we talked a lot
Leg Press:
270x12
450x10
DropSet - 495x30 PR
Squat Jumps onto a raised step Forward/Side (L&R):
BWx10/BWx10
BWx10/BWx10
BWx10/BWx10 PR just because I haven't ever done these before
Lunges:
BWx 10 steps
These were done between the 1st and 2nd sets of the Squat jumps. We would have done more sets, but he was much more interested in having me do those jumps.
Back Squats
100x10
150x8
160x8
These were done lighter since they were at the end of the session, today was press (Quad) heavy, so we didn't want to over do it. I'm going in early next Tuesday to do a slightly extended session with him (he felt bad because we ran into the 30 min deadline before we could do what we wanted to do, oh well, next week).
Leg Curls:
80x15
110x12
DropSet 140x15 PR
Cardio - 20 minutes SS
10 minutes on a Stairmaster (Min hr - 80, max hr - 150, level - 6).
10 minutes on an elliptical trainer (min hr - 115, max hr - 148, level - 0). - I really wanted to finish the last 10 minutes on a Stairmaster, but none of them were open, oh well.
The strange thing is that I usually feel fine after leg workouts, it's just after the Cardio sessions that I get stiff sometimes, don't know why, but it all goes away within a day or so (not complaining though).
Today was great, I was very happy with the leg presses (god they were nice). Next week, we'll have more time, I expect to do mostly Deadlifts and Squats, probably throw some of those jumps in there as well.
I know he wants to have me there for an hour next week because he feels bad about today (he didn't do anything wrong, and I told him that). 30 minutes for legs and what we want to do with them, isn't enough time sometimes.
We talked a lot, but it was good, because I like to ask him questions, and I can do some of this without help (I just like working with him to learn from him about what to do and how to do it).
By the way, he agrees that I should be taking those BCAA's, so thanks BigDyl , he loves you for making that suggestion (he was kind of shocked when I brought that up and told me that they were absolutely a good idea)!
Tuesday:
Legs: RI - I don't remember (~120?) - we talked a lot
Leg Press:
270x12
450x10
DropSet - 495x30 PR
Squat Jumps onto a raised step Forward/Side (L&R):
BWx10/BWx10
BWx10/BWx10
BWx10/BWx10 PR just because I haven't ever done these before
Lunges:
BWx 10 steps
These were done between the 1st and 2nd sets of the Squat jumps. We would have done more sets, but he was much more interested in having me do those jumps.
Back Squats
100x10
150x8
160x8
These were done lighter since they were at the end of the session, today was press (Quad) heavy, so we didn't want to over do it. I'm going in early next Tuesday to do a slightly extended session with him (he felt bad because we ran into the 30 min deadline before we could do what we wanted to do, oh well, next week).
Leg Curls:
80x15
110x12
DropSet 140x15 PR
Cardio - 20 minutes SS
10 minutes on a Stairmaster (Min hr - 80, max hr - 150, level - 6).
10 minutes on an elliptical trainer (min hr - 115, max hr - 148, level - 0). - I really wanted to finish the last 10 minutes on a Stairmaster, but none of them were open, oh well.
The strange thing is that I usually feel fine after leg workouts, it's just after the Cardio sessions that I get stiff sometimes, don't know why, but it all goes away within a day or so (not complaining though).
Today was great, I was very happy with the leg presses (god they were nice). Next week, we'll have more time, I expect to do mostly Deadlifts and Squats, probably throw some of those jumps in there as well.
I know he wants to have me there for an hour next week because he feels bad about today (he didn't do anything wrong, and I told him that). 30 minutes for legs and what we want to do with them, isn't enough time sometimes.
We talked a lot, but it was good, because I like to ask him questions, and I can do some of this without help (I just like working with him to learn from him about what to do and how to do it).
By the way, he agrees that I should be taking those BCAA's, so thanks BigDyl
, he loves you for making that suggestion (he was kind of shocked when I brought that up and told me that they were absolutely a good idea)!
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Kicking ass!!!!!
7/25/07
Goob - Hell yeah man, Kicking ass and taking names (the names are less important though)!
Wednesday:
Abs and Cardio: RI = 15 seconds
Superset:
Ab Rollout/Supermans/Planks/Sidebends:
BWx10/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30
Cardio - 25 minutes SS
5 Minutes on a Recumbent Bike (min hr - 119, max hr - 140, level 15)
20 Minutes on an Elliptical Trainer (min hr - 117, max hr - 155, level 5)
Did good today, it was a short session. I'm beginning to focus more on abs on days that I would otherwise only be doing cardio. Those roll outs (I think that's what they are called) really get me, I can really feel them stretching when I'm rolling out, feels good.
Goob - Hell yeah man, Kicking ass and taking names (the names are less important though)!
Wednesday:
Abs and Cardio: RI = 15 seconds
Superset:
Ab Rollout/Supermans/Planks/Sidebends:
BWx10/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30
BWx15/BWx10/BWx:60/BWx30
Cardio - 25 minutes SS
5 Minutes on a Recumbent Bike (min hr - 119, max hr - 140, level 15)
20 Minutes on an Elliptical Trainer (min hr - 117, max hr - 155, level 5)
Did good today, it was a short session. I'm beginning to focus more on abs on days that I would otherwise only be doing cardio. Those roll outs (I think that's what they are called) really get me, I can really feel them stretching when I'm rolling out, feels good.
Very nice last few workouts!!
Very nice last few workouts!!
Repro: Thanks buddy! They sure felt great!
I just got back from the massage therapist today, and I feel great. He did a blend of Swedish massage and deep tissue massage.
I asked him to focus the deep tissue massage on the legs and back, since that is where the stiffness usually is. I get some pain along the sides of my knees when I do my cardio (Illiotibial Band Friction). He knew exactly how to deal with that, I'm still a little sore there, but it feels so much better now!
Oh my god it was awesome, so nice and relaxing and still deep and hard (me likey the pain
!)It turns out that he does a lot of strength training too, so we got to share ideas and even some meal ideas! Wow, today was great! Now it is off the the support group for gay men (my first time there, I hope it goes well).
7/26/07
Thursday:
Abs/Chest/Back: RI - ~60 seconds
Reverse Crunch (on one of those decline benchs)/Push ups:
BWx15/BWx6
BWx15/BWx10
BWx15/BWx10 PR (More reps than ever before)
**During the crunches, we switched it up to be 5 crunches, followed by 5 single leg crunches (out on the side as wide as possible) per side.**
**Also, the first set of push ups was not all that great, I slipped on the 6th rep and felt a little weakness in my left arm (I sometimes get this, it is usually gone in about a week, but it really screws with the bench and flies - not nearly as much weight as I should have been doing and I still thought I was going to drop the weights).**
Incline DB Press:
20'sx12
25'sx10
25'sx10 PR (Reps)
Incline DB Flies:
20'sx15
20'sx15
20'sx15 PR (Reps - I don't like the fact that I couldn't go heavier, but my body was telling me to go lighter)
Bent over Rows:
20x15
25x15
25x15 PR (First time I've done these and the reps were high)
Lat Pulldowns:
135x10
150x10
150x8
150x8 PR (Reps)
Cardio - 62 minutes HIIT/SS
5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).
20 minutes on a stairmaster HIIT [min hr - 104, max hr - 160, functional hr range - 135-160 (Intervals at ~155-160, rest at ~135-140), min level - 4, max level - 10, 5 bouts at 60 interval/120 rest - still getting used to the machine damn it].
30 minutes on an elliptical trainer SS (min hr - 121, max hr - 152, level - 5, functional hr range - 145-152).
7 minutes on a treadmill (min hr - 114, max hr - 150, incline - 8.0, speed - 3.0, functional hr - 140-150).
I'm still angry with myself about not going as heavy as I thought I should have gone. I did get PR's on everything because of increased rep ranges, but it feels hollow. I hope my arm feels better about things tomorrow, trying to go in for shoulder work tomorrow.
Cardio was awesome, I still cant work on the stairmaster without basically burning my legs out (it's funny that my hr doesn't get that high, but my legs want to give out, that's the reason for the 2 minute rests, just to recover just enough so that I can do another interval).
I just felt very tired today, I'm thinking about skipping tomorrow, but that means going without either the arms day or the shoulder day (I don't want to skip the shoulders, so I'm going to make every effort to go tomorrow if my left arm is feeling up to it).
Thursday:
Abs/Chest/Back: RI - ~60 seconds
Reverse Crunch (on one of those decline benchs)/Push ups:
BWx15/BWx6
BWx15/BWx10
BWx15/BWx10 PR (More reps than ever before)
**During the crunches, we switched it up to be 5 crunches, followed by 5 single leg crunches (out on the side as wide as possible) per side.**
**Also, the first set of push ups was not all that great, I slipped on the 6th rep and felt a little weakness in my left arm (I sometimes get this, it is usually gone in about a week, but it really screws with the bench and flies - not nearly as much weight as I should have been doing and I still thought I was going to drop the weights).**
Incline DB Press:
20'sx12
25'sx10
25'sx10 PR (Reps)
Incline DB Flies:
20'sx15
20'sx15
20'sx15 PR (Reps - I don't like the fact that I couldn't go heavier, but my body was telling me to go lighter)
Bent over Rows:
20x15
25x15
25x15 PR (First time I've done these and the reps were high)
Lat Pulldowns:
135x10
150x10
150x8
150x8 PR (Reps)
Cardio - 62 minutes HIIT/SS
5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).
20 minutes on a stairmaster HIIT [min hr - 104, max hr - 160, functional hr range - 135-160 (Intervals at ~155-160, rest at ~135-140), min level - 4, max level - 10, 5 bouts at 60 interval/120 rest - still getting used to the machine damn it].
30 minutes on an elliptical trainer SS (min hr - 121, max hr - 152, level - 5, functional hr range - 145-152).
7 minutes on a treadmill (min hr - 114, max hr - 150, incline - 8.0, speed - 3.0, functional hr - 140-150).
I'm still angry with myself about not going as heavy as I thought I should have gone. I did get PR's on everything because of increased rep ranges, but it feels hollow. I hope my arm feels better about things tomorrow, trying to go in for shoulder work tomorrow.
Cardio was awesome, I still cant work on the stairmaster without basically burning my legs out (it's funny that my hr doesn't get that high, but my legs want to give out, that's the reason for the 2 minute rests, just to recover just enough so that I can do another interval).
I just felt very tired today, I'm thinking about skipping tomorrow, but that means going without either the arms day or the shoulder day (I don't want to skip the shoulders, so I'm going to make every effort to go tomorrow if my left arm is feeling up to it).
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Top dog on the PR's TC.
It's a pretty hardcore session you do - weights, then a balls out LONG cardio session. Good stuff.
It's a pretty hardcore session you do - weights, then a balls out LONG cardio session. Good stuff.
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I second goob's assessment. You do a shit-load of stuff! You da' man!
Aww Shucks, thanks everyone! My arm does feel better now.
I try to keep up about 3.5 hours a week of cardio and 4 hours of strength training. I've been losing about 2 pounds a week and feeling great.
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my hat's off to ya...I need toget onto that track of dropping two lbs per week...
now...if I cna capitolize on pimping out Fufu...I'd be golden!
now...if I cna capitolize on pimping out Fufu...I'd be golden!
my hat's off to ya...I need toget onto that track of dropping two lbs per week...
now...if I cna capitolize on pimping out Fufu...I'd be golden!
Watch it man, I heard his premium is pretty high.
7/27/07
Friday:
Abs and Shoulders:
Superset:
Ab Rollouts/Planks/Leg Raises: RI - 15 seconds
BWx15/BWx:60/BWx10
BWx15/BWx:90/BWx10
BWx15/BWx:90 PR /BWx10
DB Military Press: RI - 30 seconds
20'sx10
30'sx10
35'sx9 PR (Reps)
Superset:
DB Front Raise/DB Side Raise: RI - 60 seconds
15'sx15/15'sx12
15'sx15/15'sx12
20'sx10/20'sx10 PR (Reps)
Neutral Grip Machine Shrugs: RI - 120 seconds
410x8 PR (Reps)
410x7
450x4
450x4 - remember, this is the machine's maximum until I get creative and duct tape some plates and dumbbells on the ends (also known as the Fufu method)
Superset:
Cable Rear Delt Row/Cable Trap Row: RI - 60 seconds
120x8/180x8
135x8/150x8
150x8/195x6
150x8 PR (Reps and Weight) /240x0 failed
Superset:
Face Pulls/Upright Rows: RI - 60 seconds
130x10/70x10
150x10/80x10
160x10/90x10
170x10/100x10 PR (Reps)
Cardio - 60 minutes SS
5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).
30 minutes on an elliptical trainer (min hr - 110, max hr - 163, functional hr range was 140-150, levels 1-5).
25 minutes on a treadmill (min hr - 106, max hr - 175, functional hr range was 135-145, min incline - 0.0, max incline - 12.0, min speed - 3.0, max speed - 5.5 held for 30 seconds at 0 incline PR).
Today was great, my arm felt so much better. I've been going for increased rep ranges because I've sort of stalled a bit on weight progression, especially on all the presses - getting better at the lower weights will improve my performance on higher weights anyways.
How about that record on the treadmill! That was a spur of the moment thing, I just decided to try for it while I was on the thing and I got it, might have been able to pull off 6.0, but heart rate was at 175 bpm, and I didn't want to go much higher.
Friday:
Abs and Shoulders:
Superset:
Ab Rollouts/Planks/Leg Raises: RI - 15 seconds
BWx15/BWx:60/BWx10
BWx15/BWx:90/BWx10
BWx15/BWx:90 PR
/BWx10DB Military Press: RI - 30 seconds
20'sx10
30'sx10
35'sx9 PR (Reps)
Superset:
DB Front Raise/DB Side Raise: RI - 60 seconds
15'sx15/15'sx12
15'sx15/15'sx12
20'sx10/20'sx10 PR (Reps)
Neutral Grip Machine Shrugs: RI - 120 seconds
410x8 PR (Reps)
410x7
450x4
450x4 - remember, this is the machine's maximum until I get creative and duct tape some plates and dumbbells on the ends (also known as the Fufu method)
Superset:
Cable Rear Delt Row/Cable Trap Row: RI - 60 seconds
120x8/180x8
135x8/150x8
150x8/195x6
150x8 PR (Reps and Weight)
/240x0 failedSuperset:
Face Pulls/Upright Rows: RI - 60 seconds
130x10/70x10
150x10/80x10
160x10/90x10
170x10/100x10 PR (Reps)
Cardio - 60 minutes SS
5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).
30 minutes on an elliptical trainer (min hr - 110, max hr - 163, functional hr range was 140-150, levels 1-5).
25 minutes on a treadmill (min hr - 106, max hr - 175, functional hr range was 135-145, min incline - 0.0, max incline - 12.0, min speed - 3.0, max speed - 5.5 held for 30 seconds at 0 incline PR).
Today was great, my arm felt so much better. I've been going for increased rep ranges because I've sort of stalled a bit on weight progression, especially on all the presses - getting better at the lower weights will improve my performance on higher weights anyways.
How about that record on the treadmill! That was a spur of the moment thing, I just decided to try for it while I was on the thing and I got it, might have been able to pull off 6.0, but heart rate was at 175 bpm, and I didn't want to go much higher.
7/28/07
Saturday:
Abs and Arms - OK everyday is going to start with ab work.
Reverse Crunch on a Decline bench: RI - 20
BWx10
BWx10
BWx10
Superset:
Planks/Supermans: RI - 60
BWx90 seconds (wide stance)/BWx10
BWx45 seconds (narrow stance and tucked elbows close to chest)/BWx10
BWx45 seconds (same as above) PR (for difficulty) /BWx10
Machine Dips: RI - 120
250x5 PR (Reps and Weight)
260xFailed
Superset:
Skull Crushers/21's: RI - 60
60x8/60x21
60x8/60x21
60x8/60x21
Superset:
Cable Pressdown Forward/Reverse/Cable Curls: RI - 60
110x10/110x10/140x10
120x10/120x10/140x10
130x8/130x1(4)(3)/150x8
130x8/130x5(3)/160x8 PR (for weight)
Cardio - 30 minutes HIIT
5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).
20 minutes on a stairmaster HIIT [Min hr - 86, max hr - 158, functional hr range was 150-155 on the intervals and 135-140 on the rests, 6 bouts at ~60/~120 (ran smoother today, so I was able to squeeze in one more interval and two intervals were 60/60!) PR ].
7 minutes on a treadmill [min hr - 106, max hr - 175, min speed - 3.0, max speed - 5.8 held for 15 seconds (pr for speed) , incline was set to 0.0].
Pretty good today, my right arm was bothering me a little, but nothing that would've stopped me. Kept the weight a little lighter for that reason though. I decided to just jump in and try the machine dips at 250 which is where I wanted to be today, it worked well - I'm 50 pounds away from my goal there!
I ran into my trainer today, well he ran into me when I was doing some planks, he told me to bring my legs together and drop my chest down to right above my elbows to add difficulty. I'm glad I did, because I felt that much more than the way I had been doing it45 seconds is great for just trying it so I count it as a PR for difficulty involved)!
The cardio was fine today as well, I finally got more than 5 intervals on that damn stairmaster! I also decided to run a little max speed test on myself today to see where I stand, so I jumped on the treadmill and cranked it up to 5.8 mph and held it there for 15 seconds (doesn't say much, but it is my new maximum and it is better than any other time before).
Saturday:
Abs and Arms - OK everyday is going to start with ab work.
Reverse Crunch on a Decline bench: RI - 20
BWx10
BWx10
BWx10
Superset:
Planks/Supermans: RI - 60
BWx90 seconds (wide stance)/BWx10
BWx45 seconds (narrow stance and tucked elbows close to chest)/BWx10
BWx45 seconds (same as above) PR (for difficulty)
/BWx10Machine Dips: RI - 120
250x5 PR (Reps and Weight)
260xFailed
Superset:
Skull Crushers/21's: RI - 60
60x8/60x21
60x8/60x21
60x8/60x21
Superset:
Cable Pressdown Forward/Reverse/Cable Curls: RI - 60
110x10/110x10/140x10
120x10/120x10/140x10
130x8/130x1(4)(3)/150x8
130x8/130x5(3)/160x8 PR (for weight)
Cardio - 30 minutes HIIT
5 minutes on a rowing machine (min hr - 100, max hr - 155, level 9).
20 minutes on a stairmaster HIIT [Min hr - 86, max hr - 158, functional hr range was 150-155 on the intervals and 135-140 on the rests, 6 bouts at ~60/~120 (ran smoother today, so I was able to squeeze in one more interval and two intervals were 60/60!) PR
].7 minutes on a treadmill [min hr - 106, max hr - 175, min speed - 3.0, max speed - 5.8 held for 15 seconds (pr for speed)
, incline was set to 0.0].Pretty good today, my right arm was bothering me a little, but nothing that would've stopped me. Kept the weight a little lighter for that reason though. I decided to just jump in and try the machine dips at 250 which is where I wanted to be today, it worked well - I'm 50 pounds away from my goal there!
I ran into my trainer today, well he ran into me when I was doing some planks, he told me to bring my legs together and drop my chest down to right above my elbows to add difficulty. I'm glad I did, because I felt that much more than the way I had been doing it
45 seconds is great for just trying it so I count it as a PR for difficulty involved)!The cardio was fine today as well, I finally got more than 5 intervals on that damn stairmaster! I also decided to run a little max speed test on myself today to see where I stand, so I jumped on the treadmill and cranked it up to 5.8 mph and held it there for 15 seconds (doesn't say much, but it is my new maximum and it is better than any other time before).
7/31/07
Another Weigh in
Weight - 296 (down 6.5 pounds from last week) - I have no idea how that happened.
Estimated BF % - 11% (much closer to the truth and up 1% from last week).
Stomach and waist - 37.5 inches (down 0.5 inches from last week).
Chest - Same as last week (48 inches).
Shoulder - 58 inches (+1 inch over last week).
Neck - 19 inches (down 1.5 inches from last week).
Bi's - Same as last week (17.5 inches).
Calves - Same as last week (19 inches).
Estimated Lean Body Mass - 263.46 pounds (down 9.91 pounds from last week).
Estimated Body Fat Weight - 32.56 (up 3.43 pounds over last week).
I have no idea how this happened, probably a result of cutting weight. I don't trust the computer's estimations that much either. It is nice to be down a half an inch around the waist and stomach though.
Another Weigh in
Weight - 296 (down 6.5 pounds from last week) - I have no idea how that happened.
Estimated BF % - 11% (much closer to the truth and up 1% from last week).
Stomach and waist - 37.5 inches (down 0.5 inches from last week).
Chest - Same as last week (48 inches).
Shoulder - 58 inches (+1 inch over last week).
Neck - 19 inches (down 1.5 inches from last week).
Bi's - Same as last week (17.5 inches).
Calves - Same as last week (19 inches).
Estimated Lean Body Mass - 263.46 pounds (down 9.91 pounds from last week).
Estimated Body Fat Weight - 32.56 (up 3.43 pounds over last week).
I have no idea how this happened, probably a result of cutting weight. I don't trust the computer's estimations that much either. It is nice to be down a half an inch around the waist and stomach though.
katt
Registered
Wow - all those supersets on the last workout! Those looked pretty brutal.
7/31/07
Tuesday:
Legs: RI = ~60 seconds (I think)
Superset:
Lying Leg Curl/Hip Adduction:
75x15/75x25
90x15/90x25
110x15/110x20
140x11/140x20
Conventional Deadlift:
135x10
225x8
285x5 PR (Weight - SO CLOSE TO 300 I CAN TASTE IT)
High Steps (I don't really know the name, basically standing on a raised platform and stepping down only to lift back up before your foot hits the ground, if that helps):
Each foot:
BWx10
BWx10
BWx10
Squat Press:
360x12
410x10
420x8 PR (Weight)
Seated Leg Curls - Single leg Only:
50x12
70x10
80x8 PR (weight)
Calf Presses:
360x12
410x10
460x10 PR (Weight and Reps)
Cardio - 30 Min SS
6 min warmup on stairmaster before leg workout (min hr - 70, max hr - 148, level 5).
24 Min on stairmaster after leg workout (min hr - 100, max hr - 160, functional hr range was 145-155 bpm, levels 3-5).
I love those deadlifts, I am so close to body weight on those I can taste it. My trainer really liked my form on them, so he says he wants me to progress 10 pounds next week to 290-295 and possibly 305-315. I've never felt so powerful before, the thought of tearing hundreds of pounds off the floor and holding it in my hands is exhilarating!
Everything else was great today as well, I am impressed with the weight and the reps I was able to throw around today. The cardio was fine, it's still not fair that my body wants to keep going, but my legs don't want anything to do with it, I guess that's the reason normal people generally do not do sprints on leg day (*Fufu*), I love them every other day, heck I'll probably do some Thursday as part of my interval training.
Tuesday:
Legs: RI = ~60 seconds (I think)
Superset:
Lying Leg Curl/Hip Adduction:
75x15/75x25
90x15/90x25
110x15/110x20
140x11/140x20
Conventional Deadlift:
135x10
225x8
285x5 PR (Weight - SO CLOSE TO 300 I CAN TASTE IT)
High Steps (I don't really know the name, basically standing on a raised platform and stepping down only to lift back up before your foot hits the ground, if that helps):
Each foot:
BWx10
BWx10
BWx10
Squat Press:
360x12
410x10
420x8 PR (Weight)
Seated Leg Curls - Single leg Only:
50x12
70x10
80x8 PR (weight)
Calf Presses:
360x12
410x10
460x10 PR (Weight and Reps)
Cardio - 30 Min SS
6 min warmup on stairmaster before leg workout (min hr - 70, max hr - 148, level 5).
24 Min on stairmaster after leg workout (min hr - 100, max hr - 160, functional hr range was 145-155 bpm, levels 3-5).
I love those deadlifts, I am so close to body weight on those I can taste it. My trainer really liked my form on them, so he says he wants me to progress 10 pounds next week to 290-295 and possibly 305-315. I've never felt so powerful before, the thought of tearing hundreds of pounds off the floor and holding it in my hands is exhilarating!
Everything else was great today as well, I am impressed with the weight and the reps I was able to throw around today. The cardio was fine, it's still not fair that my body wants to keep going, but my legs don't want anything to do with it, I guess that's the reason normal people generally do not do sprints on leg day (*Fufu*), I love them every other day, heck I'll probably do some Thursday as part of my interval training.
katt
Registered
Way to PR it up there man!
Oh yeah, I'm still trying to figure out if my weight is correct. I'll probably weigh in tomorrow morning and see if things changed much, then take an average of the two weights for this week (296 is a 6 pound loss in one week, I don't think I lost that much in a week).
