Tallcall's journal

[katt]

Look at all those PR's!!! Nice workout! So how long have you been with your trainer? Do you think it's been beneficial for you?

 

[soxmuscle]

You deserve to feel good after that workout.

While I don't use a trainer, I can see how one would be beneficial. What are your thoughts on personal trainers?

 

[tallcall]

I've had 3 trainers before the one I'm with. The first one wasn't too bad, but all the others seem to b idiots. I'd say I got very lucky with this one. There are good trainers out there, just ask Double D, P-Funk, or Duncan. I just say people need to use good judgment to determine if the person is really helping.

When my current trainer started with me, I got the feeling right away that he knew what he was doing because of the way he seemed to really care about everything I was doing, never looking away and always right there behind me if I needed any assistance. That is why I stayed with him, and yes I absolutely think it has been and will continue to be beneficial for me for at least the next couple months (I intend to finish out the year, then I might decide not to renew the contract and go on my own).

 

[tallcall]

9/5/07

Weigh in

Weight: 292.5 - down .5 pounds from last time

Waist: 37 inches - no change

Stomach: 39 inches - up 2 inches from the last time (I think this is muscle growth because I've been doing some weighted ab work and I lost some fat in the area - love that caliper)

Chest: 50 inches - no change

Shoulders: 60 inches - no change

Neck: 20 inches - no change

Bi's: 18 inches - no change

Calves: 19.5 inches - no change

Lean Body Mass: 265.85 - up from last week's 263.36 (+2.49 pounds)

Body Fat Weight: 26.65 pounds - down from last week's 29.64 (-2.99 pounds)

Caliper readings - 4 point test:
Abs - 8 mm - down 1 mm from last week

Suprailiac - 13 mm - down 2 mm from last week

Thigh - 11 mm - no change from last week

Triceps - 8 mm - no change from last week

Estimated body fat % is 12.11% (I raised it 3% to account for any errors I may have introduced since I'm still learning how to do it on myself - not as accurate as it would be if I could get an experienced person to do it)

 

[tallcall]

Look at all those PR's!!! Nice workout! So how long have you been with your trainer? Do you think it's been beneficial for you?

I really do think it's been beneficial to me, and I've been with him since the end of April (about 4 months). In that time, I've made vast improvements all across the board.

 

[goob]

You've made astounding progress TC. Also, if you keep this up, I can see some Kelju sized numbers eventually.

 

[tallcall]

Thanks, but I never pictured myself looking like a yeti!

I'll settle for something along the lines of a fitness model or something (nothing less than perfection )

 

[tallcall]

9/6/07

Thursday:

Chest/Triceps:

I figured out that I've been experiencing doms in my shoulders (both medial Delts) from my Sunday Shoulder workouts - just going to lower the weights on the presses for now to see if that helps any.

Dips:

BW-112x10
BW-88x8
BW-88x5

*All with perfect form*

Tricep Extension (underhanded):

Machine #5x12
#5x12

DB Serrates Pullover (with Pulses)/BB Flat Bench Press:

30x10 (2 pulses)/95x8
40x10 (2 Pulses)/75x10
50x10 (5 Pulses)/75x10 PR on the Pullovers for weight and reps

Reverse Fly (I called them Double Monkey Uppercuts - I think that's what they called the move in Muay Thai):

Machine #4x8
#4x10
#4x10
#4x10

I wanted to use the Peck-Deck, but there was a line for it, so I took a rain check.

Cardio: 32 minutes SS

5 minutes rowing (starting hr - 75, max hr - 165, level 10).

10 minutes on an Arch Trainer (starting hr - 118, max hr - 155, incline - 7-10, resistance - 20-30, functional range - 140-150bpm).

10 minutes on a recumbent bike (starting hr - 104, max hr - 145, level 11, functional range - 130-140bpm).

7 minutes on a treadmill (starting hr - 105, max hr - 150, incline - 0.0-6.0, speed - 3.0-3.5mph, functional range - 120-130bpm).

I had a few doms related issues today, but I got in some good stretching. unfortunately it translated into poor performance in my bench pressing. Next time I do shoulders, I'm def going to go light on those presses and try to avoid some of this delayed onset.

Things ran pretty well otherwise, I did fine on those dips, and pullovers. I was just kind of angry that I couldn't get that Peck-Deck machine for my last would-be superset. Those reverse flys were pretty cool though, they kind of look like uppercuts (I keep thinking Muay Thai here).

Cardio was fine, nothing special, just doing better on the Arch Trainer than before - ran much smoother, decided to switch it up a little today.

 

[Musclebeach]

I've been with him since the end of April

Nice workout and nice work on dropping mm week to week!!!!

 

[tallcall]

Nice workout and nice work on dropping mm week to week!!!!

Yeah, thanks man! I still add in 3% to account for any error in my readings.

 

[tallcall]

9/7/07

Friday:

Abs and Cardio:

Superset:
Ab Rollouts/Planks/Side Bends/Supermans: RI - 30

BWx15/BWx:90/10x15/BWx10
BWx15/25x:90/25x15/BWx10
BWx15/25x:90/25x15/BWx10

Cardio - 56 min HIIT:

5 minutes on an arch trainer (starting hr - 100, max hr - 140, incline - 7, resistance - 20).

17 minutes on a stair mill HIIT. Starting hr - 88, max hr - 160. 8 sets of 60/60. Intervals at 155-160bpm and rests at 139-145bpm. Levels - 3 (resting) and 12 (intervals) - PR on max level for the intervals!

10 minutes on an elliptical machine (starting hr - 109, max hr - 151, level - 1, 8, 6, 1, Functional range - 130-140bpm).

10 minutes on a treadmill (starting hr - 105, max hr - 169, incline - 0, speed - 3.0-6.0, 1 minute at 6.0mph @ 169bpm, functional range - 130-140bpm).

14 minutes on a recumbent bike (starting hr - 103, max hr - 140, level 13, functional range - 130-137bpm).

Wow, I did better than I have ever done on those stairs, I really felt like things have improved, too bad the machine broke down on me 3 minutes before I was finished! I heard a pop and then the stairs slowed and slipped down, I got off and asked the people up front to put a sign on it because it was broken again!

Other than that, everything ran amazingly smooth.

 

[tallcall]

9/8/07

Saturday:

Back/Biceps:

Reverse Crunch: RI - 30

BWx10
BWx10
BWx10

Superset:
Bird-Dogs/Cat-Camels: RI - 30

BWx15/BWx15
BWx15/BWx15
BWx15/BWx15

Dips: RI - 60

BW-122x10
BW-122x10
BW-88x8

Neutral Grip Pullups: RI - 60

BW-112x8
BW-112x8
BW-112x8

Seated Cable Row: RI - 60

195x8
165x8
165x8
135x15 PR for Reps
** I dropped the weight because those pullups really drained my back and arms!

Machine Hyper Ext: RI - 30

150x12
210x12
250x12

Superset:
Cable Curls/Cable Crunches: RI - 60

160x8/225x15
170x6/225x15
Dropset - 190x3, 160x3, 130x4/250 (stack)x15 PR for weight on the curls

Farmers Walk: RI - 0

75'sx65 steps, 55 steps, 50 steps, and 65 steps

Cardio - 50 minutes SS

Rowing for 5 minutes (starting hr - 95, max hr - 184, level 10).

Treadmill for 25 minutes (Starting hr - 92, max hr - 159, functional hr - 140-150, incline - 0-15, speed - 3.0-4.2mph).

15 minutes on an elliptical trainer (starting hr - 102, max hr - 157, functional hr - 145-155, level 1-4).

10 minutes on an arch trainer (starting hr - 102, max hr - 145, functional hr - 135-145, incline - 7-10, resistance - 15-20).

Today was a lot of fun, I'm still working on those dips and pullups, but I think they're getting there, just can't quite handle my body weight on them yet.

 

[katt]

Geez, great workout and cardio to boot! I know I've asked this before somewhere... but the farmers walks.. are they an all over cardio/grip strengthener?? What exactly to they work again?

 

[tallcall]

Geez, great workout and cardio to boot! I know I've asked this before somewhere... but the farmers walks.. are they an all over cardio/grip strengthener?? What exactly to they work again?

I've been told that it is a partial neutral grip deadlift (to get the weight off the ground), the walk itself strengthens the forearms, grip, and also works the shoulders and legs a bit. I like to walk fast, so I get my heart rate up there pretty fast as well (I guess I wouldn't say it is a good cardio workout - of course my idea of a good cardio workout is running up stairs for 20 minutes followed by a 6mph run and then a 10 minute bike ride followed up with 5-10 minutes of anything else ).

 

[tallcall]

9/9/07

Sunday:

Shoulders:

Ab Roll/Planks/Side Bends: RI - 30

BWx15/BW+25x:60/25x15
BWx15/BW+45x:60/45x15
BWx15/BW+45x:60/45x15 PRs for Weight


Rotator Cuff Warm-ups and Stretch

Smith Hise Shrugs: RI - 45
Bar+150x20
Bar+170x20
Bar+200x20

Smith Shoulder Press: RI - 60

Bar+70x10
Bar+75x8
Bar+80x6

*I should have been able to go higher, maybe the shrugs took something out of me, or maye it was just time to deload a little

BB Upright Rows: RI - 30

Barx10
55x10
65x10 PR Weight

Superset:
DB Front Raises/DB Side Raises: RI - 60

10x10/10x10
12x12/12x12
15x10/15x10

*was going for another set of 15x10, but my body started saying it didn't want any part of it.

Rotator Cuff work and another Stretch

DB Rear Delts: RI - 30

15x15
20x15
20x15

DB Shrugs: R - 60

75'sx15 (+5 isolated)
80'sx15 (+5 isolated) PR for Weight

Rotator Cuff Warm-down and Stretch

Cardio: 25 minutes HIIT

Rowing for 5 minutes (starting hr - 100, max hr - 160, level 10).

20 minutes on a stair mill. Starting hr - 86, max hr - 160. 5 sets of intervals @ 60/60 followed by 2 sets of 120/120. Level for the intervals was 12-14 for the first 5 sets and 7 for the last two. Levels for the rest time was 3-5.

I took a lot more time today to add in all those stretches and rotator cuff work in the hopes of lessening the effects of DOMS on Thursday. I felt very good during this workout, not much pain, just a little stiffness when I did the front/side raises, that's why I did more stretching afterwards. I am a little disapointed with my shoulder press for today, but I think that may be because I did it right after those heavy Hises. On the plus side, I got my BB uprights up a notch and everything else felt very strong.

The cardio was great again (took a week or two away from the stairs and I came back better than before). Look at those levels, and at times, I barely made it above 150bpm - my legs were just to fatigued to push much higher, but I know my heart rate could have been much higher for those intervals. Also, this time the machine didn't break on me in the middle of my set eek: )!

 

[Musclebeach]

You cardio routines are insane bro. Training for a marathon?

EDIT - That BB show I was telling you about is in West Palm Beach, normally about the 2nd/3rd Saturday of March.

 

[tallcall]

I love to move fast, I've been told that I tend to sneak up on people. Now I'm just completing my ninja training by learning to move so quick

I'll have to check out the show next March!

 

[goob]

Good HIIT TC. 25 minutes ain't easy.

Have you tried doing 100% effort sprints (for 20 seconds) before? Takes the heart rate to about 85+%. Real tough. You'd love it.....

 

[tallcall]

Good HIIT TC. 25 minutes ain't easy.

Have you tried doing 100% effort sprints (for 20 seconds) before? Takes the heart rate to about 85+%. Real tough. You'd love it.....

I'll have to give them a try. It's funny that some of the machines don't read my heart rate up that high (180-190 range).

 

[tallcall]

9/12/07

9/12/07 Weigh in
Weight: 290.5 - down 2 pounds from last time

Waist: 37 inches - no change
Stomach: 39 inches ??? no change (again, I've been doing some weighted ab work and I again lost some fat in the area)

Chest: 50 inches - no change
Shoulders: 60 inches - no change

Neck: 20.5 inches ??? up about .5 inches from last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 265.87 - up from last week's 265.85 (+.02 pounds)
Body Fat Weight: 24.63 pounds - down from last week's 26.65 (-2.02 pounds)

Caliper readings - 4 point test:
Abs ??? 7.5 mm - down .5 mm from last week
Suprailiac - 13 mm ??? no change from last week
Thigh ??? 9.5 mm ??? down 1.5 mm from last week
Triceps ??? 7.5 mm ??? down .5 mm from last week

Estimated body fat % is 11.48% (I raised it 3% to account for any errors I may have introduced)

 

[Musclebeach]

Nice work man! Just a thought, but you should be able to take your chest measurement with the caliper. Since you are a guy it is 1/2 between yoru insertion point of your pectoral major (the fold where your shoulder and chest meet) and your nipple. I can do it on myself, in fact I am sitting on class trying it right now! LOL!

 

[soxmuscle]

That's a lean body weight. What was your goal from the get go?

 

[tallcall]

That's a lean body weight. What was your goal from the get go?

My trainer thinks I'm making a mistake with my measurements and that I'm probably closer to 18%, but I entered 6 months ago at 30+% bodyfat and 325 pounds. I'm down 35 pounds and more than 12% bodyfat. My goal weight is 275-280, so I figured that I have about another 2 months of cutting to do.

 

[tallcall]

9/11/07

Tuesday:

Legs:

Superset:
Leg Extension 2 leg/1 leg/Walking Lunges: RI - 60

130x10/70x6/BWx10
150x10/70x6/BWx12
190x10/70x6/BWx12
Dropset on 2 leg extensions - 215x6, 170x9, 110x10
PRs for weight

Smith Back Squat: RI - 90

90x15
140x10
140x10
180x8

Leg Press with Drop Sets: RI - 90

270x12
DS1: 420x8, 370x8, 320x4, 270x5
DS2: 420x10, 320x10, 270x5

Superset:
Lying Leg Curls/Hip Adduction: RI - 30

90x12/90x15
110x10/110x15
130x8/130x15 PR for weight

Cardio - 20 minutes SS

Stairs for 5 minutes at level 5-7 - starting hr - 87, max hr - 133.

15 minutes on a treadmill - starting hr - 110, max hr - 149, functional hr - 130-140, incline - 0.0, speed - 3.0-4.0mph.

WOW, I was beaten up today, my heart rate hit 170 and stayed there for a long time today. We're really starting to get pretty intense with these, he wants to see me lifting the entire stack on those leg curls and extensions - I can do it, just not after being preloaded like that. My Squats have been heavier, but not lower (lower than parallel to the ground! ). My trainer likes to have me warm up on stair mills and then do a few sets of lunges or extensions before doing any deadlifts/squats. We also do a warm up set on those major lifts, 90 pound squat from today for a warm up set.

Great day, God, I feel good!

 

[katt]

Awesome workout!

 

[tallcall]

9/13/07

Thursday:

Chest:

BB Flat Bench Press: RI - 60

95x10
105x10
125x6
135x4(+1 assisted) PR Weight
95x4 (rest/pause)
105x6 (rest/pause)

Incline BB Bench Press: RI - 60

75x6
75x8
85x6 (+ 1 assisted)
85x7

Dips/Pushups: RI - 45

BW-100x8/BWx4
BW-100x6/BWx4

Cardio - 32 minute SS

5 minutes rowing, starting hr - 100, max hr - 170, level - 10.

27 minutes on a treadmill - starting hr - 100, max hr - 161, functional hr range - 140-150 with 2 30 second sprints, incline - 0.0-6.0, speed - 3.0-5.5).

Awesome, shoulders felt fine going in today, so we decided to try for a power lifting day. I'll just continue to go lighter on shoulder day to avoid much of that pain. I kind of felt like a million bucks when I caught people starring at me on my attempt to lift 135 pounds (not a huge weight, so I don't know why they were looking, but whatever).

 

[tallcall]

9/14/07

Abs and Cardio:

Ab Rollout/Crunches/Planks: RI - 30

BWx15/BWx15/BWx:90
BWx15/BWx15/BWx:120
BWx15/BWx15/BWx:120

Cardio - 51 minutes HIIT:

Elliptical for 10 minutes SS (starting hr - 109, max hr - 145, level 0-6, functional hr - 135-145).

Stairmill for 16 minutes HIIT. Starting hr - 88, max hr - 165, resting hr - 135-140 (level 3), Interval hr - 155-165 (level 12-14). 6 sets of 60/60, followed by 1 set of 120/120 (level 7).

Treadmill for 25 minutes HIIT. Starting hr - 128, max hr - 170. Incline - 0.0-6.0, speed - 3.5-6.5mph. I did 3 30-second sprints @6.5mph and 170bpm, each separated by about 3 minutes of SS work.

I had fun today, but cut it a little shorter than I normally would have.

I saw my friend at the store the other day, he is very cool, I asked if he'd like to get something to drink sometime, he said absolutely. I got some conflicting information out of him, so I'm not quite sure about him, but it is nice to have a friend in the area (especially someone who likes to do all of this stuff too).

 

[DOMS]

You've done more cardio in one workout than I've done in the past ten years.

16000 posts

 

[tallcall]

You've done more cardio in one workout than I've done in the past ten years.

16000 posts

Thank you, I try to keep up with 3.5 hours a week.

 

[tallcall]

9/15/07

Saturday:

Back/Biceps:

Superset:
Bird-Dogs/Cat-Camels/Side Bends: RI - 30

BWx15/BWx15/45x15
BWx15/BWx15/45x15
BWx15/BWx15/45x15

Rotator Cuff Warmup and Stretch

Dips: RI - 30

BW-100x8
BW-100x8
BW-88x4

Neutral Grip Pullups: RI - 60

BW-112x8
BW-112x8
BW-100x4 PR for Weight

Hyper-extensions: RI - 30

25x12
25x12
25x12

DB Bent Over Row: RI - 30

40x15
45x15
45x15 PR for Weight

Superset:
Cable Curls/Cable Crunches: RI - 60

170x4 (Just a set of curls, I didn't do so well - just tired, so I lowered the weight)

110x10/220x15
110x10/250x10
120x10/220x15

Farmer's Walk: RI - 60

90'sx60, 50, and 50 steps - PR for distance on the first set

Rotator Cuff Work and Stretching

Cardio - 25 minute SS

5 minutes rowing (starting hr - 100, max hr - 210, Level 10).

20 minutes on a treadmill (starting hr - 130, max hr - 161, functional hr range - 140-150, incline - 0.0-15.0, speed - 3.5-6.0mph).

I had some more fun today. My back feels very strong after all of this. I'm very impressed with my dips and pullups right now (I've come a long way in not that much time). I think I've packed on some muscle after all of this because right now I think gained a little weight this week (maybe a half pound or so). Cardio was great as well.

I think it's funny that I sometimes catch a lot of stares from people when I'm doing my weighted ab work (side bends with a 45 pound plate). But it is even more funny when it is while I'm doing my walks and I walk real fast down the isle, then my grip starts giving up and I have to set the weights down (usually a thump on the floor). They seem amazed that I'm even lifting 180 pounds off the floor and then trying to walk very fast with them up and down the isles of machines (I like to walk by everyone in machine-land since most of them have never touched a free-weight before). Doing those walks always makes me feel like I've got something on everyone in that place. Of course even doing a leg day puts me one above everyone there. Except for this one guy I see every now and then - I think he's a power lifter (my trainer was very impressed and said that was the most weight he'd ever seen deadlifted successfully - I think it was about 500 pounds from the floor - absolutely inspiring ).