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Outstanding PR pushup work TC. 62 pushups? Are you fufu in disguise?
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Tallcall's journal
- Thread starter tallcall
- Start date
It's possible that every dog has a little kitty in them somewhere.
I think there's a deep philosophical message in there somewhere
.
5/10/08
Saturday:
Upper Pull Reps Week 3:
Superset 1: RI - 30 |
1 - Pull-Ups | BW-46 x 4, 4, 4, 3, 3
2 - DB Bent Over Rear Delt Row | 30x10, 10, 10, 10, 10
Superset 2: RI - 30 |
1 - MTS Highrow | 80x10, 90x9, 100x8
2 - DB Shrugs | 60'sx20, 20, 15
Rope Cable Crunches: RI - 30 | Machine #12x10, #13x10, #14x10
Superset 3: RI - 30 |
1 - Back Extensions With Medicine Ball With Bounce on Each Rep | 12 lbs x 10, 10, 10
2 - Ball Chops | 12 lbs x 10, 10, 10
Cardio - 30 minutes
10 minutes on a bike.
30 minutes stretching/BJJ drills
20 minutes on an elliptical trainer
This was a lot of fun and I'm very tired. This is the end of my 6 week cycle so I am going to take the next week off from weight lifting and cut back a little on everything else to get a lot of rest so I can come back in about a week to start a new cycle and go for power.
Calories - 4800
Saturday:
Upper Pull Reps Week 3:
Superset 1: RI - 30 |
1 - Pull-Ups | BW-46 x 4, 4, 4, 3, 3
2 - DB Bent Over Rear Delt Row | 30x10, 10, 10, 10, 10
Superset 2: RI - 30 |
1 - MTS Highrow | 80x10, 90x9, 100x8
2 - DB Shrugs | 60'sx20, 20, 15
Rope Cable Crunches: RI - 30 | Machine #12x10, #13x10, #14x10
Superset 3: RI - 30 |
1 - Back Extensions With Medicine Ball With Bounce on Each Rep | 12 lbs x 10, 10, 10
2 - Ball Chops | 12 lbs x 10, 10, 10
Cardio - 30 minutes
10 minutes on a bike.
30 minutes stretching/BJJ drills
20 minutes on an elliptical trainer
This was a lot of fun and I'm very tired. This is the end of my 6 week cycle so I am going to take the next week off from weight lifting and cut back a little on everything else to get a lot of rest so I can come back in about a week to start a new cycle and go for power.
Calories - 4800
- Joined
- Apr 14, 2006
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THats the funniest bit of that movie. Really good.
Did you spot Witchblade later on in it? He's on rollerblades and in gold.
Solid workout TC. THose ball chops sound.......er.......very painfall.
I've been busy covering brushfires down here. Damn those arsonists - Goob, you weren't here anytime last week were you 
hot:
)?
5/12/08:
BJJ:
1 Hour
"Omo-plata day" - that's what Joel (instructor) called it. We drilled 2 variations of the omo-plata. I still suck at shoulder rolls, but they're getting better. I rolled for about 10 minutes with Joel at the end of class - fun, but frustrating since he demands I go through everything step by step - good in a way since then I have to really learn all the details of all the moves I'm trying to pull.
Calories - 3400
5/13/08:
BJJ:
1 Hour
Drilled the guys who are participating in the upcoming tournament by forcing them to try and pass our guards. I gave my guys a slightly harder time than usual! We did these guard passing drills for about 40 minutes.
I got to roll a bit with one of the heaviest guys (other than me I think he's the heaviest one there), he's also not that bad. We rolled for 5 or 10 minutes, I got submitted once, then he tried to get me again and I just kept reversing his chokes and tying up his legs in spider guard and slipping him back into my full guard. He's a big boy, but I had all the leverage I needed to control him with my feet.
Calories - 4500
hot:)?5/12/08:
BJJ:
1 Hour
"Omo-plata day" - that's what Joel (instructor) called it. We drilled 2 variations of the omo-plata. I still suck at shoulder rolls, but they're getting better. I rolled for about 10 minutes with Joel at the end of class - fun, but frustrating since he demands I go through everything step by step - good in a way since then I have to really learn all the details of all the moves I'm trying to pull.
Calories - 3400
5/13/08:
BJJ:
1 Hour
Drilled the guys who are participating in the upcoming tournament by forcing them to try and pass our guards. I gave my guys a slightly harder time than usual! We did these guard passing drills for about 40 minutes.
I got to roll a bit with one of the heaviest guys (other than me I think he's the heaviest one there), he's also not that bad. We rolled for 5 or 10 minutes, I got submitted once, then he tried to get me again and I just kept reversing his chokes and tying up his legs in spider guard and slipping him back into my full guard. He's a big boy, but I had all the leverage I needed to control him with my feet.
Calories - 4500
5/14/08
No BJJ, just went to bed early and got some rest (it is a rest week after all).
Calories - 2900- I ended up skipping my last meal, I don't like doing that, but I thought I could use a slight change since I wasn't really going to be needing all that much for the rest of the day.
No BJJ, just went to bed early and got some rest (it is a rest week after all).
Calories - 2900- I ended up skipping my last meal, I don't like doing that, but I thought I could use a slight change since I wasn't really going to be needing all that much for the rest of the day.
5/15/08 Weigh in
5/15/08 Weigh in
Weight: 280.5 â?????? Down 4 pounds from last weekâ??????s 274.5
Waist: 34.5 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 51.5 inches â?????? No change from last week
Shoulders: 64 inches â?????? No change from last week
Neck: 19 inches â?????? Down 0.5 inches from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 270.39 â?????? Down 3.47 pounds from last weekâ??????s 273.86
Body Fat Weight: 10.11 â?????? Down 0.53 pounds from last weekâ??????s 10.64
Caliper readings - 4 point test:
Abs â?????? 6 mm â?????? No change from last week
Suprailiac â?????? 6.5 mm â?????? No change from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 4 mm â?????? Down 0.5 mm from last week
Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.
I lost 4 of the 8.5 pounds I gained last time and still lost mmâ??????s on the caliper. I pretty much maintained, so it is neither good nor bad.
5/15/08 Weigh in
Weight: 280.5 â?????? Down 4 pounds from last weekâ??????s 274.5
Waist: 34.5 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 51.5 inches â?????? No change from last week
Shoulders: 64 inches â?????? No change from last week
Neck: 19 inches â?????? Down 0.5 inches from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 270.39 â?????? Down 3.47 pounds from last weekâ??????s 273.86
Body Fat Weight: 10.11 â?????? Down 0.53 pounds from last weekâ??????s 10.64
Caliper readings - 4 point test:
Abs â?????? 6 mm â?????? No change from last week
Suprailiac â?????? 6.5 mm â?????? No change from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 4 mm â?????? Down 0.5 mm from last week
Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.
I lost 4 of the 8.5 pounds I gained last time and still lost mmâ??????s on the caliper. I pretty much maintained, so it is neither good nor bad.
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[
I want a Pit Bull!!
Seriously???? I hate those fucking dogs. Ugliest animal ever. An alsation or a husky, thats where its at.
A friend of mine raised 5 of them and brought 3 over to play with us at my BJJ school (in the parking lot). They were some of the nicest, most loyal and ugliest (cool looking) dogs I've ever been around. I just want to be able to walk down the street and watch the people stare.
We'll see what the future holds though, I'm moving in a couple months and I'd have to first see if the place I'll be in allows dogs and what kind of dogs. Maybe I'll just volunteer to do some work in an animal shelter or help train some pit bulls (or other dogs). I really just want to be able to be around the animals more and take care of them. I can't have kids, but I can have puppies
!
5/16/08
Friday:
Cardio - 45 minutes HIIT
10 minutes on a bike - levels 14-20 - 30 seconds at level 20 - PR for endurance.
20 minutes Farmers Walks - 60 lb dbs - 500 paces - up and down stairs (25 total each way), rest for 1 minute and repeat 5 times. Then standard walks for 10 minutes averaging 60 paces followed by a 60 second rest repeated 5 times.
5 minutes on a rowing machine.
5 minutes on an elliptical trainer at levels 3 and 13. 1:10 at level 13.
5 minutes on a treadmill at a speed of 2.5-4.0 mph. I kept it kind of slow because of the problems I've had in the past.
I felt like I was flying after those farmers walks. Nothing like throwing on an extra 120 pounds and running around with it. Makes me feel like I'm floating when I put the weight down.
Calories - 3400
Friday:
Cardio - 45 minutes HIIT
10 minutes on a bike - levels 14-20 - 30 seconds at level 20 - PR for endurance.
20 minutes Farmers Walks - 60 lb dbs - 500 paces - up and down stairs (25 total each way), rest for 1 minute and repeat 5 times. Then standard walks for 10 minutes averaging 60 paces followed by a 60 second rest repeated 5 times.
5 minutes on a rowing machine.
5 minutes on an elliptical trainer at levels 3 and 13. 1:10 at level 13.
5 minutes on a treadmill at a speed of 2.5-4.0 mph. I kept it kind of slow because of the problems I've had in the past.
I felt like I was flying after those farmers walks. Nothing like throwing on an extra 120 pounds and running around with it. Makes me feel like I'm floating when I put the weight down.
Calories - 3400
5/17/08
Cardio - 30 minutes HIIT
10 minutes on a bike.
20 minutes for farmer's walks - again. 65 lb dbs. I hauled them up and down 25 stairs resting for 60 seconds at the bottom = 8 minutes total time (4 runs). The I walked the floor (sort of race walking though) for 12 minutes. I ended up with a total of 645 steps taken, 200 steps on the stairs and 445 on the floor.
Total cardio time for this week is 3 hours 15 minutes
Calories - 4000
Cardio - 30 minutes HIIT
10 minutes on a bike.
20 minutes for farmer's walks - again. 65 lb dbs. I hauled them up and down 25 stairs resting for 60 seconds at the bottom = 8 minutes total time (4 runs). The I walked the floor (sort of race walking though) for 12 minutes. I ended up with a total of 645 steps taken, 200 steps on the stairs and 445 on the floor.
Total cardio time for this week is 3 hours 15 minutes
Calories - 4000
5/18/08
Sunday:
Legs Power Week 1:
Hip Abductions: RI - 30 | 185x10, 195x10, 205x10
Hip Adductions: RI - 30 | 185x10, 195x10, 205x10
Sumo Style Deadlift: RI - 90 | 275x5, 325x1, 335x1 PR for Weight - not the best but I forgot to bring my straps so everything was done with a double overhand grip. I nearly lost my grip on the 325 set so I stopped after the first one. I blame the farmer's walks from the last two days for the weaker grip, but I still did very good considering!
Superset: RI - 90 |
1 - Leg Press | 540 (6 plates per side) x 10, 630 (7 plates) x 10, 720 (8 plates) x 5 PR for Weight
2 - Calf Press - on Leg Press Sled | 540x10, 630x10, 720x10 PR for Weight
Shin Work | 70 lbs x 4 sets x 20 reps
Cardio - 20 minutes
10 minutes on a bike.
10 minutes ab circuit.
30 minutes stretching/BJJ drills
I'm happy to be back on the power cycle again! I feel pretty good about things, and even though I had problems with my deadlifts, everything ran pretty smooth. I met a new guy there, not available, but a nice guy anyways, he played baseball at UCF for the last 4 years and looks greatdaydream. We talked about things for a little while, he was really cool.
Calories - ~5000 - Cheat Day
Sunday:
Legs Power Week 1:
Hip Abductions: RI - 30 | 185x10, 195x10, 205x10
Hip Adductions: RI - 30 | 185x10, 195x10, 205x10
Sumo Style Deadlift: RI - 90 | 275x5, 325x1, 335x1 PR for Weight - not the best but I forgot to bring my straps so everything was done with a double overhand grip. I nearly lost my grip on the 325 set so I stopped after the first one. I blame the farmer's walks from the last two days for the weaker grip, but I still did very good considering!
Superset: RI - 90 |
1 - Leg Press | 540 (6 plates per side) x 10, 630 (7 plates) x 10, 720 (8 plates) x 5 PR for Weight
2 - Calf Press - on Leg Press Sled | 540x10, 630x10, 720x10 PR for Weight
Shin Work | 70 lbs x 4 sets x 20 reps
Cardio - 20 minutes
10 minutes on a bike.
10 minutes ab circuit.
30 minutes stretching/BJJ drills
I'm happy to be back on the power cycle again! I feel pretty good about things, and even though I had problems with my deadlifts, everything ran pretty smooth. I met a new guy there, not available, but a nice guy anyways, he played baseball at UCF for the last 4 years and looks great
daydream. We talked about things for a little while, he was really cool.Calories - ~5000 - Cheat Day
My grip was a huge limiting factor in those. I know I had a few more in me.
One of the guys there noticed me pushing 720 pounds on the leg press and looked kind of shocked - he's one of my trainer friends. He was there working out with a buddy, who also looked impressed. That made me feel better.
5/19/08
BJJ:
1 Hour:
Learned a choke from the De La Riva guard. Sort of a variation on a guillotine choke. One hand grabs deep into the lapel with the wrist going across the neck, pull the head under that arm's elbow and push head down with other hand sliding that hand under your elbow as well and pull and twist your wrist while pushing down on the head. A nice simple collar choke. This can be used to iniate a sweep which can also end in mount with his head still trapped under your elbow, then just pull with that arm and lift up with that elbow against the head slightly, tap tap tap. I love that one.
One of my friends went to last weekend's Copa America tournament. He beat his first opponent within 90 seconds. All sweeps were legal, so he did a sort of double under hip toss, the guy landed on his shoulder, complained to the ref and asked for a time out, the ref said no time outs and asked if the guy was forfeiting. Of course he said no and the fight was restarted on the feet. My friend again took him down the exact same way, they scrambled and the guy got in my friends guard, he switched up to De La Riva guard and pulled off that choke. The other guy didn't even see it coming.
My friend lost the other matches to points, but was really a winner since now he knows what he must do next time to succeed.
My teacher fought as well and won due to points but incurred a leg injury, he nearly fractured his leg. I'm not sure how that all went down, but I know there was some bad blood between some of them including my teacher well after that match. My friend told me he thought there was going to be a brawl afterwards. The other guy was taking a lot of jabs at my teacher in Portuguese until he was shown the video of the fight and realized his fighter really did lose. My teacher had a hard time walking, but walked all the way over to the other guy then decided to just let it all go instead of creating a mess (that takes some guts). I hope someone has some video of it all, I'd like to see it.
***Ninja Edit***
Calories - 4000
BJJ:
1 Hour:
Learned a choke from the De La Riva guard. Sort of a variation on a guillotine choke. One hand grabs deep into the lapel with the wrist going across the neck, pull the head under that arm's elbow and push head down with other hand sliding that hand under your elbow as well and pull and twist your wrist while pushing down on the head. A nice simple collar choke. This can be used to iniate a sweep which can also end in mount with his head still trapped under your elbow, then just pull with that arm and lift up with that elbow against the head slightly, tap tap tap. I love that one.
One of my friends went to last weekend's Copa America tournament. He beat his first opponent within 90 seconds. All sweeps were legal, so he did a sort of double under hip toss, the guy landed on his shoulder, complained to the ref and asked for a time out, the ref said no time outs and asked if the guy was forfeiting. Of course he said no and the fight was restarted on the feet. My friend again took him down the exact same way, they scrambled and the guy got in my friends guard, he switched up to De La Riva guard and pulled off that choke. The other guy didn't even see it coming.
My friend lost the other matches to points, but was really a winner since now he knows what he must do next time to succeed.
My teacher fought as well and won due to points but incurred a leg injury, he nearly fractured his leg. I'm not sure how that all went down, but I know there was some bad blood between some of them including my teacher well after that match. My friend told me he thought there was going to be a brawl afterwards. The other guy was taking a lot of jabs at my teacher in Portuguese until he was shown the video of the fight and realized his fighter really did lose. My teacher had a hard time walking, but walked all the way over to the other guy then decided to just let it all go instead of creating a mess (that takes some guts
). I hope someone has some video of it all, I'd like to see it.***Ninja Edit***
Calories - 4000
Last edited:
5/20/08
BJJ:
1 Hour:
We covered 2 escapes from side control.
I rolled with one of the strongest guys there and actually did very well against him.
The place I'm renting is going through foreclosure and I'm going to have to move within the next 30 days. I'm hoping to be able to find a small apartment for a few months until I can get into something more permanent. God I hope this all ends smoothly!
Calories - Estimateing at 4000 - When I start going crazy like I have been for the last two or three days I tend to forget how much I'm eating and usually can't stand to see food. I think I'm near 4000, but I missed some food this morning and this afternoon. This all really just sucks!
BJJ:
1 Hour:
We covered 2 escapes from side control.
I rolled with one of the strongest guys there and actually did very well against him.
The place I'm renting is going through foreclosure and I'm going to have to move within the next 30 days. I'm hoping to be able to find a small apartment for a few months until I can get into something more permanent. God I hope this all ends smoothly!
Calories - Estimateing at 4000 - When I start going crazy like I have been for the last two or three days I tend to forget how much I'm eating and usually can't stand to see food. I think I'm near 4000, but I missed some food this morning and this afternoon. This all really just sucks!
5/21/08
BJJ:
1.5 hours
We drilled a lot of the things on our belt tests for Green and Blue. Mostly did some sweeps, transitions, reversals, and escapes (or as Thiago says "Scapes" - I guess it works). It was cool of those guys to go over those with a few of us since we all are going through it.
For the main class we covered more escapes from side control. Both of them allowed for the transition from being in someone's side control to either taking their back or taking half guard/mount. I loved these because of their simplicity.
Calories - ~3700
BJJ:
1.5 hours
We drilled a lot of the things on our belt tests for Green and Blue. Mostly did some sweeps, transitions, reversals, and escapes (or as Thiago says "Scapes" - I guess it works). It was cool of those guys to go over those with a few of us since we all are going through it.
For the main class we covered more escapes from side control. Both of them allowed for the transition from being in someone's side control to either taking their back or taking half guard/mount. I loved these because of their simplicity.
Calories - ~3700
5/22/08
BJJ:
1 Hour
We did more side control escapes and transitions. I got to roll with the teacher first and successfully rolled out of a clock choke of his twice and almost a third time before the timer went off. He rolled with me the last time and I was saved by the bell. Later he said that I flew twice that night and rolled smoothly from a very bad situation to a position where, if I had pushed a little more, I could have had mount.
I rolled with the other two guys as well and did pretty well against both of them. I think I tapped out only to the teacher and the last guy who is considered a pro fighter. His record is officially 1-0-0 and he is looking for his next sanctioned fight. He was going to fight this weekend in Costa Rica with Cage Warriors under Renato Tavares, but his opponent got injured and decided to give up his spot, so he had no one and no one would take it at such short notice. So I think he'll just wait until August or November and get back in there.
Calories - 3600
BJJ:
1 Hour
We did more side control escapes and transitions. I got to roll with the teacher first and successfully rolled out of a clock choke of his twice and almost a third time before the timer went off. He rolled with me the last time and I was saved by the bell. Later he said that I flew twice that night and rolled smoothly from a very bad situation to a position where, if I had pushed a little more, I could have had mount.
I rolled with the other two guys as well and did pretty well against both of them. I think I tapped out only to the teacher and the last guy who is considered a pro fighter. His record is officially 1-0-0 and he is looking for his next sanctioned fight. He was going to fight this weekend in Costa Rica with Cage Warriors under Renato Tavares, but his opponent got injured and decided to give up his spot, so he had no one and no one would take it at such short notice. So I think he'll just wait until August or November and get back in there.
Calories - 3600
5/24/08 Weigh in
5/24/08 Weigh in
Weight: 282 â?????? Up 1.5 pounds from last weekâ??????s 280.5
Waist: 34.5 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 51.5 inches â?????? No change from last week
Shoulders: 64 inches â?????? No change from last week
Neck: 19 inches â?????? No change from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 272.81 â?????? Up 2.42 pounds from last weekâ??????s 270.39
Body Fat Weight: 9.19 â?????? Down 0.92 pounds from last weekâ??????s 10.11
Caliper readings - 4 point test:
Abs â?????? 5.5 mm â?????? Down 0.5 mm from last week
Suprailiac â?????? 6 mm â?????? Down 0.5 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.75 mm â?????? Down 0.25 mm from last week
Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.
I Went up 2 pounds but lost quite a bit on the calipers so Iâ??????m really happy. I think I added weight nicely this time and am hoping to see a steady loss of fat regardless of weight loss on the scale.
5/24/08 Weigh in
Weight: 282 â?????? Up 1.5 pounds from last weekâ??????s 280.5
Waist: 34.5 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 51.5 inches â?????? No change from last week
Shoulders: 64 inches â?????? No change from last week
Neck: 19 inches â?????? No change from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 272.81 â?????? Up 2.42 pounds from last weekâ??????s 270.39
Body Fat Weight: 9.19 â?????? Down 0.92 pounds from last weekâ??????s 10.11
Caliper readings - 4 point test:
Abs â?????? 5.5 mm â?????? Down 0.5 mm from last week
Suprailiac â?????? 6 mm â?????? Down 0.5 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.75 mm â?????? Down 0.25 mm from last week
Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.
I Went up 2 pounds but lost quite a bit on the calipers so Iâ??????m really happy. I think I added weight nicely this time and am hoping to see a steady loss of fat regardless of weight loss on the scale.
5/24/08
Saturday:
Upper Push and Pull Power Week 1:
Pull-Ups: RI - 60 | BW-22x3, BW-16x2, 2 PR for Weight
Dips: RI - 60 | BW-34x4, BW-28x3, 3 PR for Weight
DB Bench on Stability Ball: RI - 90 | 65'sx5, 70'sx2, 75'sx Fail -
1 Arm Seated Cable Row: RI - 60 | 270x8, 285x6, 300 (Entire Stack!) x4 PR for Weight
Back Extension with Medicine Ball: RI - 60 | BW+12 lb ball x 10, 10, 10 - 1 x With a bounce at the bottom, 2 x With a toss at the top and a bounce at the bottom
Cardio - 20 minutes
10 minutes on a bike
10 minute ab circuit
30 minutes stretching
I'm angry that I didn't get my weight on those DB bench presses. My arms were a bit sore so I wonder if it was just because of that. I'll get it next week!
Calories - 4300
Saturday:
Upper Push and Pull Power Week 1:
Pull-Ups: RI - 60 | BW-22x3, BW-16x2, 2 PR for Weight
Dips: RI - 60 | BW-34x4, BW-28x3, 3 PR for Weight
DB Bench on Stability Ball: RI - 90 | 65'sx5, 70'sx2, 75'sx Fail -
1 Arm Seated Cable Row: RI - 60 | 270x8, 285x6, 300 (Entire Stack!) x4 PR for Weight
Back Extension with Medicine Ball: RI - 60 | BW+12 lb ball x 10, 10, 10 - 1 x With a bounce at the bottom, 2 x With a toss at the top and a bounce at the bottom
Cardio - 20 minutes
10 minutes on a bike
10 minute ab circuit
30 minutes stretching
I'm angry that I didn't get my weight on those DB bench presses. My arms were a bit sore so I wonder if it was just because of that. I'll get it next week!
Calories - 4300
5/26/08-5/28/08
5/26/08:
Monday
BJJ:
1 Hour
Just my teacher and I today. We spent time going over the basics and rolled for 45 minutes. One of the best classes I've had in a while.
Calories - 3600
5/27/08:
Tuesday:
Legs Power Week 2:
Single Leg Extensions: RI - 60 | 80x8, 90x8, 100x8
Hip Rotations: RI - 60 | 112.5x8, 125x8, 137.5x8 PR for Weight
Smith Squats: RI - 90| 240x8, 290x6, 300x4 PR for Weight
Side Lunges: RI - 60 | BW x 3 sets x 10 reps
Shin Work | 55 lbs x 4 sets x 20 reps
Superset: No Rest |
1 - Calf Raises | BW x 3 sets x 10 reps
2 - Reverse Calf Raises | BW x 3 sets x 10 reps
Cardio - 20 minutes
10 minutes on a bike
10 minute ab circuit
30 minutes stretching
I felt really good today. Those squats were scarily good and easy.
Calories - 4500
BJJ:
1 Hour
We learned two escapes from a side control. The first escapes from side control to an arm-bar. the second escapes to a gogo plata (choking the person with the top of your foot/tibia under their head and your hands on top pulling down while thrusting up with your leg and hips - doesn't take much and they pass out. I really like the gogo platas!
Rolled for 15 minutes.
5/28/08:
Wednesday:
BJJ:
1 Hour
We learned two more escapes from side control. The first escapes from side control to omo plata. The second escape allows your to transition to a sweep to mount with your knee on his belly and his arm locked and ready for any arm or shoulder lock. I really like that sweep.
Rolled for 15 minutes
Calories - 3600
5/26/08:
Monday
BJJ:
1 Hour
Just my teacher and I today. We spent time going over the basics and rolled for 45 minutes. One of the best classes I've had in a while.
Calories - 3600
5/27/08:
Tuesday:
Legs Power Week 2:
Single Leg Extensions: RI - 60 | 80x8, 90x8, 100x8
Hip Rotations: RI - 60 | 112.5x8, 125x8, 137.5x8 PR for Weight
Smith Squats: RI - 90| 240x8, 290x6, 300x4 PR for Weight
Side Lunges: RI - 60 | BW x 3 sets x 10 reps
Shin Work | 55 lbs x 4 sets x 20 reps
Superset: No Rest |
1 - Calf Raises | BW x 3 sets x 10 reps
2 - Reverse Calf Raises | BW x 3 sets x 10 reps
Cardio - 20 minutes
10 minutes on a bike
10 minute ab circuit
30 minutes stretching
I felt really good today. Those squats were scarily good and easy.
Calories - 4500
BJJ:
1 Hour
We learned two escapes from a side control. The first escapes from side control to an arm-bar. the second escapes to a gogo plata (choking the person with the top of your foot/tibia under their head and your hands on top pulling down while thrusting up with your leg and hips - doesn't take much and they pass out. I really like the gogo platas!
Rolled for 15 minutes.
5/28/08:
Wednesday:
BJJ:
1 Hour
We learned two more escapes from side control. The first escapes from side control to omo plata. The second escape allows your to transition to a sweep to mount with your knee on his belly and his arm locked and ready for any arm or shoulder lock. I really like that sweep.
Rolled for 15 minutes
Calories - 3600
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Holy shit. Those squats are incredible. I could only imagine doing 300.
Not even going to mention those absolutely insane one armed rows from the previous workout. No. I won't say anything about that INCREDIBLE effort. Not a peep.
Not even going to mention those absolutely insane one armed rows from the previous workout. No. I won't say anything about that INCREDIBLE effort. Not a peep.
5/30/08 Weigh in
5/30/08 Weigh in
Weight: 282 â?????? No Change from last week
Waist: 34.5 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 52 inches â?????? Up 0.5 inches from last week
Shoulders: 64.5 inches â?????? Up 0.5 inches from last week
Neck: 18.5 inches â?????? Down 0.5 inches from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 273.59 â?????? Up 0.78 pounds from last weekâ??????s 272.81
Body Fat Weight: 8.41 â?????? Down 0.78 pounds from last weekâ??????s 9.19
Caliper readings - 4 point test:
Abs â?????? 5 mm â?????? Down 0.5 mm from last week
Suprailiac â?????? 5.75 mm â?????? Down 0.25 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.5 mm â?????? Down 0.25 mm from last week
Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.
I stayed at 282 but seem to have lost some fat while gaining muscle (pretty cool). People at school have been telling me how they think Iâ??????ve lost a lot of weight since two weeks ago when I saw dome of them last. I thought that was a nice compliment, but really havenâ??????t been doing anything all that different. Maybe Iâ??????m judging myself too harshly at times. Iâ??????ve been trying some 6-OXO Extreme, I think itâ??????s doing a nice job. One of my friends is using a T booster like 6-OXO and hydroxyl-cut along with some other things, maybe Iâ??????ll give hydroxy-cut a try someday.
5/30/08 Weigh in
Weight: 282 â?????? No Change from last week
Waist: 34.5 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 52 inches â?????? Up 0.5 inches from last week
Shoulders: 64.5 inches â?????? Up 0.5 inches from last week
Neck: 18.5 inches â?????? Down 0.5 inches from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 273.59 â?????? Up 0.78 pounds from last weekâ??????s 272.81
Body Fat Weight: 8.41 â?????? Down 0.78 pounds from last weekâ??????s 9.19
Caliper readings - 4 point test:
Abs â?????? 5 mm â?????? Down 0.5 mm from last week
Suprailiac â?????? 5.75 mm â?????? Down 0.25 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.5 mm â?????? Down 0.25 mm from last week
Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.
I stayed at 282 but seem to have lost some fat while gaining muscle (pretty cool). People at school have been telling me how they think Iâ??????ve lost a lot of weight since two weeks ago when I saw dome of them last. I thought that was a nice compliment, but really havenâ??????t been doing anything all that different. Maybe Iâ??????m judging myself too harshly at times. Iâ??????ve been trying some 6-OXO Extreme, I think itâ??????s doing a nice job. One of my friends is using a T booster like 6-OXO and hydroxyl-cut along with some other things, maybe Iâ??????ll give hydroxy-cut a try someday.
5/29/08
Thursday:
BJJ:
1 Hour
We just went over a escape from side control to a upside-down arm-bar. Drilled that for about 15-20 minutes. We rolled for about 10-15 minutes.
Thursday:
BJJ:
1 Hour
We just went over a escape from side control to a upside-down arm-bar. Drilled that for about 15-20 minutes. We rolled for about 10-15 minutes.
5/30/08
Friday:
Upper Push Power Week 2"
Dips: RI - 60 | BW-28x4, BW-22x3, 2 PR for Weight
DB Bench On Ball: RI - 90 | 65'sx7, 75'sx2 (failed on 3rd rep), 75'sx0 (failure) PR for Weight
Cross Body Raises: RI - 60 | 30 lbs x 8, 8, 8 PR for Weight
Superset: RI - 60 |
1 - Seated Cable Incline Flys | 80x6, 90x4, 100x2 PR for Weight
2 - Seated Cable Incline Reverse Flys | 80x6, 90x4, 100x2 PR for Weight
Cardio - 20 minutes
10 minutes on a bike
30 minutes stretching
10 minutes doing farmer's walks after the workout
I liked those flys! I also like how I was able to kind of push through that 70-75 lb weight barrier on my presses, I think next week will be standard bench presses and I'll see where I am there. I think I'll be able to get 150 pretty easily.
Calories - 4500
Friday:
Upper Push Power Week 2"
Dips: RI - 60 | BW-28x4, BW-22x3, 2 PR for Weight
DB Bench On Ball: RI - 90 | 65'sx7, 75'sx2 (failed on 3rd rep), 75'sx0 (failure) PR for Weight
Cross Body Raises: RI - 60 | 30 lbs x 8, 8, 8 PR for Weight
Superset: RI - 60 |
1 - Seated Cable Incline Flys | 80x6, 90x4, 100x2 PR for Weight
2 - Seated Cable Incline Reverse Flys | 80x6, 90x4, 100x2 PR for Weight
Cardio - 20 minutes
10 minutes on a bike
30 minutes stretching
10 minutes doing farmer's walks after the workout
I liked those flys! I also like how I was able to kind of push through that 70-75 lb weight barrier on my presses, I think next week will be standard bench presses and I'll see where I am there. I think I'll be able to get 150 pretty easily.
Calories - 4500
5/31/08
Saturday:
Upper Pull Power Week 2:
Pull-Ups: RI - 60 | BW-16 x 2, BW x 2, 1 (failed on 2nd rep) PR for Weight
MTS High Row: RI - 60 | 90'sx8, 125'sx5, 130'sx3 PR for Weight
Two Handed Seated Cable Row: RI - 60 | 150x10, 195x8, 210x4 PR for Weight
DB SLDL: RI - 90 | 70'sx7, 7, 7 PR for Weight
Preacher EZ Bar Curls: RI - 60 | 85x8, 95x5, 110x2 PR for Weight
Cable Chops and Reverse Cable Chops: RI - 60 | 25 lbs x 10 (downward chops), 10 (upward chops), 10 (downward chops) PR for Weight
Turkish Getups: RI - 30 | 10 lbs x 6 reps on each side - started failing on the fifth reps
Cardio - 20 minutes
10 minutes on a bike
30 minutes stretching
10 minutes for abs - I counted the ab section of my workout as cardio because I didn't take any breaks and it took me about 10 minutes to do those getups.
Yay I am at bodyweight on my pull-ups!
The High Row machine has a machine max of 155 pounds - I'm already at it's doorstep.
I had to try the two handed rows again and see where I stood with those so I kind of screwed myself by going for 10 reps on the first set, I think I could have had much more weight if I started at 195 - I'd probably have had almost 300 pounds today.
My left hand's grip is still messed up from the farmer's walks I did Friday, so it probably wasn't a good idea to do those straight legged deadlifts today, but I'll be fine - the finger just feels like I pulled something and is just a little swollen.
I haven't done cable chops in a while so I had to ask for some help on the form. The guy said that I was actually doing them right - it just took me a few tries to remember it. It felt good to use a little more weight than the balls would allow.
I really like the Turkish getups. I had never done them so I started with the 10 lb db for now and got 6 reps with it in each hand before I had to give up. I felt my arms shaking nicely by the fifth rep and couldn't fathom going past 6 - my left side almost didn't make it through the sixth rep.
Calories - 5000 (cheat day)
Saturday:
Upper Pull Power Week 2:
Pull-Ups: RI - 60 | BW-16 x 2, BW x 2, 1 (failed on 2nd rep) PR for Weight
MTS High Row: RI - 60 | 90'sx8, 125'sx5, 130'sx3 PR for Weight
Two Handed Seated Cable Row: RI - 60 | 150x10, 195x8, 210x4 PR for Weight
DB SLDL: RI - 90 | 70'sx7, 7, 7 PR for Weight
Preacher EZ Bar Curls: RI - 60 | 85x8, 95x5, 110x2 PR for Weight
Cable Chops and Reverse Cable Chops: RI - 60 | 25 lbs x 10 (downward chops), 10 (upward chops), 10 (downward chops) PR for Weight
Turkish Getups: RI - 30 | 10 lbs x 6 reps on each side - started failing on the fifth reps
Cardio - 20 minutes
10 minutes on a bike
30 minutes stretching
10 minutes for abs - I counted the ab section of my workout as cardio because I didn't take any breaks and it took me about 10 minutes to do those getups.
Yay I am at bodyweight on my pull-ups!
The High Row machine has a machine max of 155 pounds - I'm already at it's doorstep.
I had to try the two handed rows again and see where I stood with those so I kind of screwed myself by going for 10 reps on the first set, I think I could have had much more weight if I started at 195 - I'd probably have had almost 300 pounds today.
My left hand's grip is still messed up from the farmer's walks I did Friday, so it probably wasn't a good idea to do those straight legged deadlifts today, but I'll be fine - the finger just feels like I pulled something and is just a little swollen.
I haven't done cable chops in a while so I had to ask for some help on the form. The guy said that I was actually doing them right - it just took me a few tries to remember it. It felt good to use a little more weight than the balls would allow.
I really like the Turkish getups. I had never done them so I started with the 10 lb db for now and got 6 reps with it in each hand before I had to give up. I felt my arms shaking nicely by the fifth rep and couldn't fathom going past 6 - my left side almost didn't make it through the sixth rep.
Calories - 5000 (cheat day)
