Tallcall's journal

[goob]

Holy shit! Good squats! That's way better than i could do.

And to follow it up with the stair mill....... Are you a sado masochist?

 

[tallcall]

Holy shit! Good squats! That's way better than i could do.

And to follow it up with the stair mill....... Are you a sado masochist?

Actually the first 5 or 10 minutes of my cardio are done before the weight training session, the rest is after. So the Stairs were before, so it was stairs->Squats->Leg Presses one after the other.

 

[tallcall]

8/26/07

Sunday:

Back/Biceps:

Abs: RI - 30

Ab Roll/Bird-Dog:

BWx15/BWx15
BWx15/BWx15
BWx15/BWx15

RI - 60
Dips:

BW-70x10
BW-40x8
BW-34x8
BWx5 PR - Yay I finally got a Body Weight Dip
BW-22x4

CG Assisted Pullups

BW-112x8
BW-112x8 PR - Reps
BW-112x7

Seated Cable Rows:

180x8
195x8
225x6
240x6 PR - Reps

Bent over rows

30x15
35x15
35x15 PR Weight

Hyper extension:

25x12
25x12
25x12

Preacher Curls:

30'sx10
30'sx10
30'sx10 PR

Superset:
Cable Curls/Cable Crunches:

160x8/200x10
170x5 (failed)/200x15
Crunches - 225x12 PR Reps

Farmers Walk:

85'sx50, 52, 52 PR

Cardio - 50 minutes SS

5 minute row (starting hr - 84, max hr - 169, level 9).

10 minutes on a Bike (Starting hr - 119, max hr - 137, functional range - 130-135, level 12).

5 minutes on an Arc Trainer (Starting hr - 103, max hr - 149, range of 135-145, incline - 4, resistance - 15).

25 minutes on a Treadmill (starting hr - 110, max hr - 156, range 145-150, incline 0-8, speed - 2.0-4.0)

5 minutes on an elliptical trainer (Starting hr - 140, max hr - 145, level 0).


I had a lot of fun today, I really burned out my arms and back! I got to run a little with my trainer, he just showed up and I jumped on the treadmill next to him (we didn't say anything, but I think it was cool that we got on and off at the exact same time!).

I met one of my neighbors over there again today, he is a really nice guy, and I think he likes me D ), we spent about 10 minutes talking about random stuff!

 

[tallcall]

8/27/07

Weigh in:

Weight: 293 - down 1.5 pounds from last week

Stomach and Waist are still 37 inches - no change from last time

Chest is still 50 inches - no change

Shoulders are 59 inches - up one inch from last week

Neck measured in at 20 inches - down one inch from last week - this one keeps going up and down an inch

Bi's are 18 inches - no change from last time

Calves are 19.5 inches - no change from last time

My estimated LBM is 263.36 pounds - I'm using caliper measurements, so I have no previous data to compare to

My estimated BF weight is 29.64 pounds, again same as above

My BF % is about 12.5% - down about 0.5% from last week, however, the last measurement was done late in the day, this was done in the early morning which is when I'll be doing all my future measurements from now on.

Note: The caliper is working great, I upped my caloric intake by 200 calories a day and am still losing 1.5-2 pounds a week, very good progress.

 

[fufu]

good job

 

[Musclebeach]

Sorry, I havent been around lately. Nice WO!! Damn on the PRs!!

I am glad you are liking that caliper. Who are you getting to measure for you? Whoever is doing it, do they know how to measure properly? It is nice to see the more accurate results from the caliper!

 

[tallcall]

Sorry, I havent been around lately. Nice WO!! Damn on the PRs!!

I am glad you are liking that caliper. Who are you getting to measure for you? Whoever is doing it, do they know how to measure properly? It is nice to see the more accurate results from the caliper!

Unfortunately no one here is willing to help with that, so I'm just learning to do it by myself, the only thing is that I can only do the 4 point method and that the triceps are very difficult to get a measurement on. Everything else is working fine though. The calculations showed 10.3% bf, but I know it can be about 3% off, and since I'm doing my own measurements, I just bumped it up to 12.5% to be safe, it could be a little closer to 13% though.

 

[tallcall]

8/28/07

Tuesday:

Legs - Hamstring Dominant

**Done with trainer, no PR's but a crapload of DL's
Seated Leg Curl: RI - 30

60x15
110x15
145x9

Traditional stance DL's: RI - 60

135x10 - Overhand/Underhand grip
135x10 - Underhand/Overhand grip
185x8 - Overhand/Underhand grip
185x8 - Underhand/Overhand grip

Wide Stance DL's :RI - 60

225x8
245x8

Superset:
Hip Abductor/Reverse Chop: RI - 45

90x15/6 pound med ballx12 (per side)
110x15/6 pound med ballx12 (per side)
190 (stack)x12/8 pound med ballx12 (per side)

Cardio - 20 min SS

5 min on a stair mill (starting hr - 96, max hr - 145, level 5-7)

15 min on a recumbent bike (starting hr - 90, max hr - 146, functional range - 130-140, level 10).

Oh my freaking god that was a lot of deadlifts. We purposly preloaded my legs on those curls so that I was already pre-exhausted and ran on nothing but anger and aggression for the last set. I think the Abductions were a PR because my trainer was really impressed with my control of the stack at 190 pounds for 12 reps. Just plain awesome!

 

[goob]

Good job TC. Your dedication is astounding.

 

[tallcall]

Good job TC. Your dedication is astounding.

As always I owe most of it to support from guys like you, DD, DOMS, fufu, and sometimes BigDyl! Thank you all for your support!

 

[Musclebeach]

Nice WO!!!! Keep it up.

Every March I do a BB show in FL. You should cut down and do it too!

Anyway, on the calipers you can get an estimate of your bf%, but since someone else isnt measuring it, there will be more error (im guessing +/- 3%), whereas if someone else were doing it it would be +/- 1%. You can however keep track of your mm measurements and just track those.

Way to keep at it bud!

 

[tallcall]

I don't know about doing a show, but I'd like to attend, where is it usually?

Yeah, I still can't believe that my gym doesn't allow the trainers to do skin fold tests (I think it is because some of the women may have a problem with the guys pinching them and they wouldn't always like the results). My trainer really wanted to do a 9 point pinch test with me, but he can't do any of that on the clock (they can do tape measurements, and all that stuff).

 

[tallcall]

8/30/07

Thursday:

Chest/Triceps:

**Had a little Medial Delt pain on the right side today, (this happens when I sleep on it wrong sometimes) it did interfere with some of the lifts so we took it light and easy (at first).

Incline DB Fly: RI - 60

20'sx15
30'sx10
30'sx10

**Had a lot of assistance on those especially the last 2 of each set

Machine Fly/Push ups: RI - 45

120x20/BWx10
135x15/BWx10
Dropset - 135x10,120x10/BWx8
Dropset - 150x10, 135x6, 120x8/BWx8

Rope Pressdowns: RI - 45

Dropsets:
Machine #6x12, #4x18
#6x10, #5x8, #4x12
#6x15, #5x10, #4x10

Cardio - 56 minutes HIIT

5 minutes rowing at level 9, starting hr - 115, max hr - 175.

35 minutes on a elliptical HIIT. Starting hr - 126, max hr - 165

Min 1-5 @135-145, Level 0
Min 5-10 @ 155-165, Level 10-15
Min 10-15 @135-145, Level 0
Min 15-20 @155-165, Level 10-15
Min 20-35 @135-145, Level 0

5 minutes on a recumbent bike (starting hr - 116, mx hr - 140, level 10-12). God I HATE bikes (only doing them because my trainer is asking me to switch everything up frequently with regard to cardio).

11 minutes on a treadmill HIIT. Starting hr - 115, max hr - 175. Most of the time was 135-145, but I ran for 3 minutes at 5.0-6.5 mph at a hr of 175 (held for 3 minutes!).

Aside from the minor pain, everything was pretty good. Also, the pain is now completely gone (I know my body knows what day it is and makes phantom pains to make me think twice about everything and scare me away, but it doesn't work). I hated going this light , but next week I'll probably be much stronger as a result.

Cardio was great as always. I didn't see my friend there , maybe he'll be there tomorrow. I really enjoy talking to him, so I hope he shows (I know we both do the same schedule on Sunday, so if not tomorrow, I'll probably see him Sunday).

 

[katt]

Drop sets are just painfull I tell you.. nice work.!

 

[tallcall]

Oh yeah, I love Dropset pain!

I'm not sure (too tired to look), but I think one of those Dropsets on the Fly machine was a record for me.

 

[DOMS]

Yeah man, nice job on the dropsets!

So, is the friend just a friend, or a possible "friend friend".

 

[tallcall]

You're instigating again...

Who knows, it would be nice to just have someone to be able to hang out with, but he does smile at me a lot (he looks right in my eyes when we talk - and does not turn away, I think that's a sign that he might be gay, just not comfortable enough to say anything).

 

[tallcall]

8/31/07

Friday:

Back/Biceps:

Reverse Crunches: RI - 60

BWx10
BWx10
BWx10

Dips: RI - 60

-34x8
-64x4
-82x8

**Trainer was there and informed me that I wasn't using proper form, so I brought the weight back down to get everything in the right form

Pulldowns: RI - 60

150x8
165x8
180x5 PR - Weight

Seated Cable Rows: RI - 45

180x8
195x8
205x8
135x12 PR - Reps

SLDL (just trying to give the lower back a workout too): RI - 30

30'sx10
30'sx10
30'sx10

Bent over Rows: RI - 30

35x15
35x15
40x15 PR - Weight

Farmers Walk: RI - 60

90'sx69 feet, 55 feet, 50 feet, 25 feet - PR for Weight

Cardio - 25 minutes SS

5 Minutes rowing (starting hr - 85, max hr - 165, level 10 PR - Endurance)

20 Minutes on a treadmill (Starting hr - 91, max hr - 150, Speed - 3.0-5.0 mph, Incline - 0.0-5.0, Functional hr range - 135-145).

I was very tired today, so I kept it kind of short. I did everything I could to try to use more rows, dips, and pulldowns to hit my back and biceps at the same time (working smarter, not harder). I realize the effects on the arms may be negligible, but it should be enough.

Even though I had issues with the Dips, I was still very pleased, just 3 months ago I couldn't do one dip with 112 pounds of assistance, now I can do them with correct form at 82 pounds of assistance .

I had a rough time at work today, lots of breaking news with a hostage situation and a bomb threat, so I left with a big headache that didn't go away before I got to the gym . Also my friend didn't show up, I never usually see him there on Friday's anyways, but it would have been nice to have someone to talk to.

I'm taking tomorrow off to rest a bit, back at it on Sunday.

 

[DOMS]

You're instigating again...

Who knows, it would be nice to just have someone to be able to hang out with, but he does smile at me a lot (he looks right in my eyes when we talk - and does not turn away, I think that's a sign that he might be gay, just not comfortable enough to say anything).

Hey, I'm just trying see you get hooked up with a nice guy.

So...you're gaydar is broken? Just give it some time, you'll figure it out. You do sound like you like him.

 

[tallcall]

Hey, I'm just trying see you get hooked up with a nice guy.

So...you're gaydar is broken? Just give it some time, you'll figure it out. You do sound like you like him.

I do, and I'm just trying to figure out if it is mutual. The non-verbal communication is definitely there, but it is a very public place, and I don't want to make anyone too uncomfortable.

All I can think about is the eyes, constantly locked on mine, he stopped what he was doing to talk to me for about 15 minutes and his eyes never left mine (I don't even remember much of what we said). Do you think that qualifies?

 

[TrojanMan60563]

awww gay men in love....similar to hot girls in bikini's on a trampoline!

 

[tallcall]

awww gay men in love....similar to hot girls in bikini's on a trampoline!

 

[TrojanMan60563]

Hey TC how tall are you?

 

[tallcall]

Hey TC how tall are you?

About 6'10"

 

[TrojanMan60563]

About 6'10"

Ok that explains your weight/size to me. I am sure you mentioned it in this journal but I didn't see it skimming over it.

You are one tall man.

 

[tallcall]

Ok that explains your weight/size to me. I am sure you mentioned it in this journal but I didn't see it skimming over it.

You are one tall man.

Yeah, my weight goal is somewhere around 275-280. If I keep losing the weight, maybe I'll be there in a few months. That is the weight where I am hoping to be able to see my abs @ ~8% bf.

 

[tallcall]

9/2/07

Sunday:

Shoulders:

Abs:
Ab rollout/Planks/Side Bends: RI - 30

BWx10/25x:60/25x10 (per side)
BWx10/25x:60/25x10 (per side)
BWx10/BWx:2.5 minutes/25x10 (per side) - PR on the Planks for time

Smith BB Shrugs/BB Upright Rows: RI - 60

Bar+130x20/Barx10
Bar+150x20/Bar+10 (55 #) x10
Bar+190x20/Bar+10 (55 #) x10 PR for Weight

Smith Shoulder Press: RI - 60

Bar+70x12
Bar+80x10
Bar+100x5
Bar+100x5 (failure) PR for Weight

DB Single Arm Raise: RI - 30

10x12
12x12
12x12
15x12

Single Arm DB Rear Delt Rows: RI - 30

20x15
20x15
20x15 PR for Weight

DB Shrugs: RI - 60

50'sx20 (15 regular and 5 isolated on each side)
60'sx20 (15 regular and 5 isolated on each side) PR for Weight

Farmers Walks: RI - 60

70'sx60 feet, 70 feet, 98 feet (PR for Distance ), 60 feet, and 18 feet

Cardio - 50 Minutes HIIT

5 minutes rowing (starting hr - 80, max hr - 180, level 10).

Treadmill for 25 minutes. Starting hr - 130, max hr - 170, incline - 0.0, speed - 3.0-6.0.

Minutes 0-5: 130-140bpm, speed - 3.0
Minutes 5-8: 160-170bpm, speed - 5.5
Minutes 8-10: 130-140bpm, speed - 3
Minutes 10-12: 160-170bpm, speed - 6.0
Minutes 12-15: 130-140bpm, speed - 3.0
Minutes 15-17: 160-170bpm, speed - 6.0
Minutes 17-25: 130-140bpm, speed - 3.0, and 4.0

10 minutes on an elliptical trainer (starting hr - 111, max hr - 150, functional range - 140-150, level 6)

10 minutes on a recumbent bike (hate them). Starting hr - 107, max hr - 138, level 13.

Very good day, I didn't get to do any incline barbell front raises (my body told me very quickly that it wasn't going to happen when I attempted it the first and only time today ).

Man that was some crazy stuff today, 2.5 minute planks(!) and those shrugs, walks, and presses felt great! Then there was the 8 minutes of all out running on the treadmill for the HIIT session! Whew.

 

[DOMS]

PRs galore! Great job, tallcall!

 

[goob]

PR explosion!

2.5 minute planks are a tough bastard. Very good job.

 

[tallcall]

9/04/07

Tuesday:

Legs:

Double Leg Extensions/Walking Lunges: RI - ~45

75x15/BW x one row (~18 steps)
140x15/BW x one row (~18 steps)
155x12/BW x one row (~18 steps) PR on the Extensions for weight

Leg Press/Step Ups: RI - 45

270x10/BWx12(per leg)
DS - 360x10, 270x6/BWx12(per leg)
DS - 450x10, 315x10/BWx12(per leg)
540x8/BWx12(per leg) PR on the Leg Press for weight

Leg Curl/Stiff Legged DL: - 45

90x12/35'sx12
100x12/35'sx12
110x12/35'sx12 PR for weight

Hip Abduction/Rotary Hip Machine: RI - 45

110x15/62.5x10 (per leg)
150x15/62.5x10 (per leg)
190x15/75x10 (per leg) PR's for Reps (Abductions) and weight (Rotaries)

Farmer's Walk:

Just one set of 35's (taking them back to the rack and walking all around the place before I set them down) - 145 steps PR for distance - although it was very light .

Cardio - 22 minutes SS

5 minutes on a "Free Climber" stair machine. Starting hr - 75, max hr - 145, levels 5-7.

17 minutes on a treadmill. Starting hr - 112, max hr - 145, speed - 3.5-4.0, incline - 0.0, functional hr range - 135-145bpm.

Man, I thought I was going to puke during that last set of leg presses. We are starting to get much more advanced in setting up these superset and dropset combos. My trainer has two other clients who have apparently turned me into a sort of idol (they both keep asking how much weight I dropped - 31 pounds as of late). My legs are still tingling from that workout, god I feel good!