I was pretty fried after that! Plus I get up most mornings at 3 am to work at 5 am, get out at around 1 pm and still get all of that done before going home and just about passing out.
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Tallcall's journal
- Thread starter tallcall
- Start date
I was pretty fried after that! Plus I get up most mornings at 3 am to work at 5 am, get out at around 1 pm and still get all of that done before going home and just about passing out.
I love how you get SEVERAL new PRs for each workout!! AWESOME!!!
6'10" and 290ish... I see reason to be intimidated... although you seem like a very nice guy!
Nice CGs... and tell the jackass to fuck off, youll be done when you damn well please (keep in mind you are 6'10" and 290ish)
Yeah I just weighed myself this morning (just or fun) and weighed in at 294.5.
This is really no gain or loss over last week, but I think it may be attributed to the heavy deadlifts last week. That sort of thing usually adds about a half pound on me and my body normally takes another week to drop weight on the scale. I'll have to see what the tape (until that caliper comes in the mail) sows me tomorrow to see if I still lost some inches around the stomach or gained mass in the shoulders or chest (since that's where I usually end up making gains for now).
From a workout standpoint, having a wideopen gym at 3AM is probably ideal.
What do you do for a living?
I just work as a master control operator at a local news station, we operate 24 hours a day and I do the morning news.
The 3 am workout thing won't really work because I also use a trainer at the gym (I don't want to give him up for any of the other idiots he works with - there is one other one I respect and have talked to him a couple times though). My training appointments are generally at 4 pm, this gives me time to go home and take care of a few things.
There will be a point that you will start leveling out, but that doesn't mean your not still dropping bodyfat. A buddy of mine that hasn't seen me in over a year told me how skinny I look now. I weight just about the exact same as I did when he saw me last, just a lot leaner apparently. You're doing great making strength gains, the rest will continue to progress!
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What caliper did you end up getting?
I definitely agree with ReproMan... you will begin leveling out and eventually not lose much weight at all (if any) once you hit the point were your bf% gets down and maintain your muscle mass. Hell you might even start gaining weight (muscle).
Keep up the GREAT work!
I definitely agree with ReproMan... you will begin leveling out and eventually not lose much weight at all (if any) once you hit the point were your bf% gets down and maintain your muscle mass. Hell you might even start gaining weight (muscle).
Keep up the GREAT work!
I just got this one here
Yeah, as long as things keep progressing, I'm happy. It seems like things just go from not quite working right to blazing speed in just a couple weeks. I think I've been doing ergometer rows (for cardio) at level 9 for the last month and until last week had a hard time keeping up with 35 rpm for 5 minutes. Now I hit anywhere from 40-46 rpm easily. Things just seem to be getting smoother and smoother.
Yeah, sometimes I gain a pound one week (probably muscle), then lose 3 the next week (I usually say this roughly equals a 5 pound fat loss, 3 pounds of fat plus a pound of gained muscle). My body just takes some time to adapt sometimes.
8/21/07 Weigh in
Here's another one:
Current weight 294.5 (no change from last week).
Stomach and Waist had no change - which is fine because I can feel my abdominal wall under maybe a half inch of fat (slightly covered).
Chest gained 2 inches (50 inches from 48 inches).
Shoulders gained 1 inch (59 inches from 58).
Neck gained 1 inch (21 inches from 20). (sort of, it goes up and down each week)
Bi's actually gained 0.5 inches (18 inches from 17.5).
Calves also actually gained 0.5 inches (19.5 inches from 19).
Notes: Well I didn't lose any weight on the scale, but I seemed to have gained some muscle. The computer said my bf% (jokingly was 6.28%
- No way). It also says my estimated LBM and BF are 276.00 and 18.50 pounds 
roflmao: ).
I honestly don't think my stomach will lose to many more inches because I feel my ab wall under just a little fat.
All in all this was a very good week, I did those heavy deadlifts, they obviously added some good muscle on me this time (that always seems to happen when I go so much heavier than the week before
)!!
Here's another one:
Current weight 294.5 (no change from last week).
Stomach and Waist had no change - which is fine because I can feel my abdominal wall under maybe a half inch of fat (slightly covered).
Chest gained 2 inches (50 inches from 48 inches).
Shoulders gained 1 inch (59 inches from 58).
Neck gained 1 inch (21 inches from 20).
(sort of, it goes up and down each week)Bi's actually gained 0.5 inches (18 inches from 17.5).
Calves also actually gained 0.5 inches (19.5 inches from 19).
Notes: Well I didn't lose any weight on the scale, but I seemed to have gained some muscle. The computer said my bf% (jokingly was 6.28%
- No way). It also says my estimated LBM and BF are 276.00 and 18.50 pounds roflmao: ).I honestly don't think my stomach will lose to many more inches because I feel my ab wall under just a little fat.
All in all this was a very good week, I did those heavy deadlifts, they obviously added some good muscle on me this time (that always seems to happen when I go so much heavier than the week before
)!!
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GJ on the progress TC, you just keep on improving.
Thanks man, it always means a lot coming from you guys!
8/21/07
Tuesday:
Shoulders: Again - this time with the trainer working in with me (I got to learn a lot more from him this way, plus I think he likes to do this as well).
Superset:
BB Smith Shrugs/BB Upright rows:
Bar+90x20/45x10
Bar+140x20/65x10
Bar+180x20 PR Weight /65x5, 45x10
Smith Shoulder Press:
Bar+50x12
Bar+70x10
Bar+90x5,+4 PR Reps
Single Arm Lateral Raises:
10'sx12
10'sx12
12'sx12
15'sx12 PR for Reps at a lower weight (good for my shoulders)
Done with a 2 second pause at the top and bottom
Cable Rear Delts/DB Rear Delts:
4 sets x Machine #4x15/15x10
BB Incline Front Raises:
4 sets x Barx10
DB Shrugs:
3 sets x 50'sx25 (15 straight, then 5 on each side, then 5 straight) PR Reps
Cardio - 30 minutes HIIT
5 minutes rowing (starting hr - 86, max hr - 160, level 9 max rpm - 45)
20 minutes on an elliptical HIIT (starting hr - 117, max hr - 170, Min 1-10 hr - 160-170 level 12, min 10-20 hr - 135-145 level 3)
10 minutes on a normal bike (starting hr - 122, max hr - 150, level 15).
All in all a great day. I got some good PR's in there and really burned myself out.
On the down side, I broke my computer chair and now need to try to super-glue it back together
.
Tuesday:
Shoulders: Again - this time with the trainer working in with me (I got to learn a lot more from him this way, plus I think he likes to do this as well).
Superset:
BB Smith Shrugs/BB Upright rows:
Bar+90x20/45x10
Bar+140x20/65x10
Bar+180x20 PR Weight
/65x5, 45x10Smith Shoulder Press:
Bar+50x12
Bar+70x10
Bar+90x5,+4 PR Reps
Single Arm Lateral Raises:
10'sx12
10'sx12
12'sx12
15'sx12 PR for Reps at a lower weight (good for my shoulders)
Done with a 2 second pause at the top and bottom
Cable Rear Delts/DB Rear Delts:
4 sets x Machine #4x15/15x10
BB Incline Front Raises:
4 sets x Barx10
DB Shrugs:
3 sets x 50'sx25 (15 straight, then 5 on each side, then 5 straight) PR Reps
Cardio - 30 minutes HIIT
5 minutes rowing (starting hr - 86, max hr - 160, level 9 max rpm - 45)
20 minutes on an elliptical HIIT (starting hr - 117, max hr - 170, Min 1-10 hr - 160-170 level 12, min 10-20 hr - 135-145 level 3)
10 minutes on a normal bike (starting hr - 122, max hr - 150, level 15).
All in all a great day. I got some good PR's in there and really burned myself out.
On the down side, I broke my computer chair and now need to try to super-glue it back together
.
a plate on each side of the smith machine for five reps is pretty solid. nice work.
Thanks man! You know, that last set was rough, I almost didn't get it up (did I just say I couldn't get it up? ).
).
katt
Registered
Those incline BB raises,,, you're lying face down on an incline bench, right?
No we were going face up on an incline bench, very difficult, the bar by itself was very heavy to move in that position.
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Have you measured you bf% with the caliper?
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Wow more PR's!! Are you sure you are not a distant relative of fu?
I'm still waiting for it to come in the mail.
So now were evil triplets? Tallcall, Goob, and Fufu - That's a scary combo! Now all we have to do is add BigDyl to the mix and we've got the whole evil family!
8/23/07
I was so tired today, these weights are down a little to allow me to get through some of the sets, but a great day none-the-less!
Thursday:
Chest/Triceps:
Planks:
BWx:90
BWx:60
BB Incline Bench
75x10
85x9
95x4 (+5 assisted)
95x6
BB Decline Bench:
85x8
95x10
95x9
Cable Flys:
20x20
30x20
40x15
40x15/Single Arm Presses - 40x15 each arm
Rope Pressdown Dropsets:
Machine #6x30
Machine #6x25
Machine #6x25 PR
EZ Bar Skull Crushers:
40x10
40x10 PR Reps
50x7
Superset:
Single Arm Underhand Pressdown/Single Arm Overhand Pressdown:
Machine #3x15/Machine #3x10
Machine #3x15/Machine #3x10
Machine #3x15/Machine #3x10
Cardio - 35 minutes HIIT
Rowing for 5 minutes on level 9 (starting hr - 90, max hr - 160, 45 rpm)
Treadmill for 23 minutes HIIT (Starting hr - 120, max hr - 200, incline - 0.0-15.0, speed - 3.1-6.5 mph). I held 6.5 mph for 30 seconds and held 6.0 mph for 60 seconds PR for Speed
7 minutes on an elliptical trainer SS (Starting hr - 110, max hr - 160, level 10).
Great day! I did a joint workout with my trainer again, we went on for 90 minutes, including the cardio session (60 minutes weights and 30 minutes cardio). It was awesome, I was able to help him (give him a spot for his heavier lifts and I feel like I really learn a lot from him when we do these - his years of experience really show when we're working almost side by side). I kept up with him again minus a few reps here and there.
The cardio was awesome, I hit 6.5 mph for speed on the treadmill, he was very impressed when I told him afterward and asked me to push myself even harder on the stairmills when I use them next to help improve my speed.
I finally got my caliper!
I was so tired today, these weights are down a little to allow me to get through some of the sets, but a great day none-the-less!
Thursday:
Chest/Triceps:
Planks:
BWx:90
BWx:60
BB Incline Bench
75x10
85x9
95x4 (+5 assisted)
95x6
BB Decline Bench:
85x8
95x10
95x9
Cable Flys:
20x20
30x20
40x15
40x15/Single Arm Presses - 40x15 each arm
Rope Pressdown Dropsets:
Machine #6x30
Machine #6x25
Machine #6x25 PR
EZ Bar Skull Crushers:
40x10
40x10 PR Reps
50x7
Superset:
Single Arm Underhand Pressdown/Single Arm Overhand Pressdown:
Machine #3x15/Machine #3x10
Machine #3x15/Machine #3x10
Machine #3x15/Machine #3x10
Cardio - 35 minutes HIIT
Rowing for 5 minutes on level 9 (starting hr - 90, max hr - 160, 45 rpm)
Treadmill for 23 minutes HIIT (Starting hr - 120, max hr - 200, incline - 0.0-15.0, speed - 3.1-6.5 mph). I held 6.5 mph for 30 seconds and held 6.0 mph for 60 seconds PR for Speed
7 minutes on an elliptical trainer SS (Starting hr - 110, max hr - 160, level 10).
Great day! I did a joint workout with my trainer again, we went on for 90 minutes, including the cardio session (60 minutes weights and 30 minutes cardio). It was awesome, I was able to help him (give him a spot for his heavier lifts and I feel like I really learn a lot from him when we do these - his years of experience really show when we're working almost side by side). I kept up with him again minus a few reps here and there.
The cardio was awesome, I hit 6.5 mph for speed on the treadmill, he was very impressed when I told him afterward and asked me to push myself even harder on the stairmills when I use them next to help improve my speed.
I finally got my caliper!
I finally did my caliper reading and I'm at about 13.2% bodyfat. I have about 255 pounds of lean mass and 39 pounds of fat. I used the Jackson/Pollack 4 Caliper method (Abdominal, Thigh, Tricep, Suprailliac) because it was easier to do without needing someone else to administer it. Yes I did measure each site twice and they were pretty much the same both times.
8/24/07
Friday:
Abs and Cardio:
Reverse Crunch: RI - 30
BW/10
BW/10
BW/10
Superset:
Ab Rollout (with wheel)/Cat-Camel/Weighted Planks: RI - 30
BWx15/BWx15/BW+25x:60
BWx15/BWx15/BW+25x:60
BWx15/BWx15/BW+25x:60
**I have never been able to get the wheel before, that was great and I didn't do too bad on them either.
Cardio: 52 minutes SS
Stair mill - 5 minutes. Starting hr - 85, max hr - 145, level 5, 7, 10, and 12
Elliptical Trainer - 25 minutes Starting hr - 122, max hr - 150, functional hr - 140-150, Levels 1, 6, 7, 12
Treadmill - 17 minutes, Starting hr - 106, max hr - 145, functional hr - 130-140, Incline - 0.0-4.0, Speed - 2.0-4.0 mph.
Pretty good day! My trainer was there, we talked for about 15 minutes and he was able to show me the way to do an ab roll with the wheel, again I think he's awesome - none of the other ones cared enough to give me the time of day.
Oh well, I'm burned out for today, got to go to sleep soon.
13% bf - I was close in saying 12%, so that's nice!
Friday:
Abs and Cardio:
Reverse Crunch: RI - 30
BW/10
BW/10
BW/10
Superset:
Ab Rollout (with wheel)/Cat-Camel/Weighted Planks: RI - 30
BWx15/BWx15/BW+25x:60
BWx15/BWx15/BW+25x:60
BWx15/BWx15/BW+25x:60
**I have never been able to get the wheel before, that was great and I didn't do too bad on them either.
Cardio: 52 minutes SS
Stair mill - 5 minutes. Starting hr - 85, max hr - 145, level 5, 7, 10, and 12
Elliptical Trainer - 25 minutes Starting hr - 122, max hr - 150, functional hr - 140-150, Levels 1, 6, 7, 12
Treadmill - 17 minutes, Starting hr - 106, max hr - 145, functional hr - 130-140, Incline - 0.0-4.0, Speed - 2.0-4.0 mph.
Pretty good day! My trainer was there, we talked for about 15 minutes and he was able to show me the way to do an ab roll with the wheel, again I think he's awesome - none of the other ones cared enough to give me the time of day.
Oh well, I'm burned out for today, got to go to sleep soon.
13% bf - I was close in saying 12%, so that's nice!
Yeah, that caliper was pretty simple to use actually, I think it's accurate to within 2 or 3 percent.
I got in a bunch of workouts with my trainer, I can only say that I love being able to give him a hand every now and then. Plus, for the price, you can't beat that kind of training. I basically get about an hour with him some days, yesterday I got 90 minutes because he wanted a workout and to do some cardio, so we just did it together (and I'm happy to say that I didn't slow him down one bit)!
Well sounds like to me your trainer knows what hes doing. It is good to see this. Its funny because we have one guy who the head trainer always has to go over and take over his workouts. The guy doesnt have a clue, and I am pretty sure they are going to let him go. It really is reflecting badly on us.
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That ab roller is a bitch. A sadistic mistress of the damned.
Although, I feel that it dose'nt work the abs as much as other exersices.
i.e......the Dragon Flag....
Although, I feel that it dose'nt work the abs as much as other exersices.
i.e......the Dragon Flag....
Yeah, the devils play toy!
Holy shit!! 13%!?! That's amazing!! Awesome job, really awesome!
8/25/07
Saturday:
Legs: Quad Dominant
Abs: RI - 30 seconds
Ab Rollout/Planks/Cat-Camels:
BWx15/25x:60/BWx15
BWx15/25x:60/BWx15
BWx15/25x:60/BWx15
Smith Back-Squats: RI - 60
180x10
230x8
250x8
270x6 PR (Weight)
Leg Press/Calf Press: RI - 60
270x12/270x12
450x10/450x10
495x8/495x8
535x6/535x12 PR's for Weight
Walking Lunges with 8 pound medicine ball: RI - 60
BW+8x21 steps each way
BW+8x21 steps each way
BW+8x21 steps each way
Seated Leg Extensions: RI - 30
90x15
100x12
110x10
120x8 PR for Weight
Cardio - 20 minutes SS
5 min on a stair mill (starting hr - 81, max hr - 140, level 5-7)
15 minutes on a treadmill (starting hr - 88, max hr - 151, Functional hr range - 140-150, incline - 0-8, speed - 2.5-4.0)
I had some fun today, I decided to get in two leg days this week, so today was Quad Dominant, and Tuesday will be dedicated to the Hams and Glutes.
I always catch a lot of stares doing those lunges, my trainer laughed and told me one day that you might never be able to find a bench to do any chest work, but you'll never have that problem with any leg exercises because no one here ever does leg work! They must just be wondering what I'm doing, but to me it's become second nature by now.
Saturday:
Legs: Quad Dominant
Abs: RI - 30 seconds
Ab Rollout/Planks/Cat-Camels:
BWx15/25x:60/BWx15
BWx15/25x:60/BWx15
BWx15/25x:60/BWx15
Smith Back-Squats: RI - 60
180x10
230x8
250x8
270x6 PR (Weight)
Leg Press/Calf Press: RI - 60
270x12/270x12
450x10/450x10
495x8/495x8
535x6/535x12 PR's for Weight
Walking Lunges with 8 pound medicine ball: RI - 60
BW+8x21 steps each way
BW+8x21 steps each way
BW+8x21 steps each way
Seated Leg Extensions: RI - 30
90x15
100x12
110x10
120x8 PR for Weight
Cardio - 20 minutes SS
5 min on a stair mill (starting hr - 81, max hr - 140, level 5-7)
15 minutes on a treadmill (starting hr - 88, max hr - 151, Functional hr range - 140-150, incline - 0-8, speed - 2.5-4.0)
I had some fun today, I decided to get in two leg days this week, so today was Quad Dominant, and Tuesday will be dedicated to the Hams and Glutes.
I always catch a lot of stares doing those lunges, my trainer laughed and told me one day that you might never be able to find a bench to do any chest work, but you'll never have that problem with any leg exercises because no one here ever does leg work! They must just be wondering what I'm doing, but to me it's become second nature by now.
