Tallcall's journal

[tallcall]

8/30/08

Power Week 1 Day 1:

Single Leg Extension: RI - 30 | 90x8, 105x8, 120x8 PR for Weight

Superset 1: No Rest |
1 - Hip Abductors | 185x10, 195x10, 205x10

2 - Hip Adductors | 185x10, 195x10, 205x10

Smith Squats: RI - 60 | 280x8, 300x5, 320x3 PR for Weight

Side Lunges: RI - 60 | BWx10, 10, 10

DB Snatches: RI - 60 | 40x8, 45x8, 50x8 PR for Weight

Shin Work | 50 lbs x 4 sets x 20 reps

Cardio

10 Minutes on a bike
10 minutes worth of ab work:
Weighted crunches (machine) | 80x25, 110x25, 210x5 Machine Max PR for Weight, 170x10

God I felt great after this! It's nice to have those spaghetti legs back. I missed not being able to stand up without wobbling (and I'm still wobbling today). Great workout!

BJJ is still going very strong. I think I made one of my blue belt friends finally go full speed with me! I surprised him by keeping up and almost catching him at nearly every turn so he had to go a lot harder and faster to stop me! I am Mr Incredible!

 

[tallcall]

9/10/08 Weigh in

9/10/08 Weigh in

Weight: 287.0 â?????? Up 9.5 pounds from last time
Waist: 33.50 inchesâ?????? No change from last week
Stomach: 34 inchesâ?????? No change from last week
Chest: 50.5 50 inches â?????? Up 0.5 inches from last week
Shoulders: 58 57.5 inches â?????? Up 0.5 inches from last week
Neck: 20 inches â?????? No change from last week

Bi's: Left â?????? 16.5 inches, Right 16.5 inches â?????? Both up 0.5 inches from last week
Calves: 19 inches - No change from last week

Lean Body Mass: 280.83 â?????? Up 9 pounds from last time
Body Fat Weight: 6.17 â?????? No change from last time

Caliper readings - 4 point test:
Abs â?????? 4.25 mm â?????? No change from last week
Suprailiac â?????? 4.25 mm â?????? No change from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 2.75 mm â?????? Down 0.25 mm from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

I have no idea how I gained 9 pounds of lean body weight in 2 weeks. That was just cool. My diet has been basically crap and I still did great. These last two weeks have been spent doing a lot of power lifting.

 

[tallcall]

9/03/08:
Power Week 1 Day 2:
Upper Push:

Dips: RI - 60 | BWx4 (couldn't control lower body swing - had to have some assistance), BW-124x6, BW-90x4 - this was difficult because the machine was so different from what I am used to using which is why I was trying so hard to them all at bodyweight to avoid that stupid machine (just not quite strong enough yet).

Barbel Flat Bench in Power Cage: RI - 60 | 115x8, 135x8, 155x3 (almost 4) PR for weight

DB Skullcrushers: RI - 60 | 30x6, 35x4 (left), 5 (right), 40x6 (all self-assisted with slow negatives unassisted) PR for weight

DB Fly: RI - 60 | 30'sx6, 35'sx6, 40'sx3 PR for weight

Rope Pressdowns: RI - 30 | 42.5x10, 57.5x8, 80x4 PR for weight

Cardio - 30 min

10 minutes on an elliptical
10 minutes for abs - machine: 145x20, 155x15, 210x6
10 minutes stretching

Everything was a little lower than I remember it, but muscle memory is a great thing.

9/04/08:
Power Week 1 Day 3:
Upper Pull:

MTS Front Pulldown (strange new machine I wanted to try): RI - 60 | 70'sx8, 100'sx6, 120'sx4 PR for weight I guess

Seated one arm cable row: RI - 60 | 120x8, 150x6, 165x3 - I should have been able to get a lot more than that.

Bent over ghetto rows: RI - 60 | 135x8, 160x5, 185x3

EZ Bar Preacher curls: RI - 60 | 70x7, 80x7, 110x3 PR for weight

Back Extentions W/Cobras: RI - 60 | 15's x 3 sets x 8 reps

Cardio - 30 minutes
10 minutes on a bike
10 minutes abs - ball chops: 10 lb ball x 3 x 10 reps, Turkish getups: 15 lb x 5 on each side
10 minutes stretching

I was broken after this.

9/06/08:
Power Week 2 Day 1:
Legs:

Superset 1: No Rest |
1 - Hip Adductors | 185x10, 195x10, 205x10

2 - Hip Abductors | 185x10, 195x10, 205x10

Lying Leg Curls: RI - 60 | 170x8, 190x6, 210x4 PR for weight and Machine Max

Sumo Deadlift: RI - 2 minutes | 285x6, 335x4, 345x2 PR for weight (up 10 pounds)

Superset 2: RI - 60 |
1 - Leg Press | 540x8, 630x8, 720x2 (fail) -> 450x8

2 - Calf Presses | 540x20, 630x20, 450x20

cardio - 30 minutes
10 minutes on an elliptical
10 minutes abs cycle
10 minutes stretching

Very good day.

9/08/08:
Power Week 2:
Upper Push:

X Body Raises: RI - 60 | 25'sx8, 8, 8 - going light because shoulder wasn't feeling too good up until that morning

Barbel Flat Bench in Power Cage: RI - 60 | 135x7, 155x5, 175x2 PR for Weight

Serrates Pull: RI - 60 | 50 lbs x 8, 8, 8

EZ Bar Skulllcrushers: RI - 60 | 40x8, 50x8, 70x6 PR for weight

Superset 1: RI - 60 |
1 - Seated Cable Fly | 90x5, 100x3, 110x2

2 - Reverse Cable Fly | 90x5, 100x3, 110x2

Cardio - 30 minutes
10 minutes on an elliptical
10 minutes abs - machine: 140x12, 170x10, 210x8 Side Bends: 45 lbs x 3 sets x 10 reps
10 minutes stretching

Everything was fried after this.

Calories - basically stayed around 4000 everyday for the last two weeks and went as high as 4500 on a few of them (mostly on the power days themselves)

 

[tallcall]

The Jiu-Jitsu training has been going great, I'm getting better. We keep drilling the same basic things and I know I'm doing better because of it (keep it simple and effective).

I got to roll with a marine Monday (it was just the two of us). I loved it! He was extremely aggressive and a lot of fun! I think he was also free-balling (actually I know he was ). I was watching their no gi class, he was on his back and his board shorts (with the split down the sides) kind of flapped open, and there he was (He's kind of short in stature, but not where it counts apparently ). Of course I didn't mention it to him or anything but I did enjoy the show. When we rolled I actually looked him in the eyes at one time and he smiled back! I loved the sort of cold stare he gave most of the time, it was sort of freaky and hot at the same time (got to love that military training).

All I know is he is a very cool guy and I want to roll with him again soon. I even asked him where he was stationed, Hawaii - I'm guessing he was "Force-Protection."

While we were rolling, he said something about his balls (I guess I might have been grabbing his pants a little too close, but he was still smiling) and I started laughing because I remembered the last class. It takes a real man to go without protection (like me) and he only went in with a thin layer of fabric (I had two thin layers )!

I can't wait to roll with him again - damn I love Marines!

 

[goob]

Alright there you old Queen. Still kicking ass. Hows things?

 

[tallcall]

Alright there you old Queen. Still kicking ass. Hows things?

Freakin awesome! ....Old crack mule

 

[tallcall]

9/18/2008 Weigh in:

9/18/2008 Weigh in:
Weight: 284.0 287.0 â?????? Up 9.5 pounds from last time
Waist: 33.50 inchesâ?????? No change from last week
Stomach: 34 inchesâ?????? No change from last week
Chest: 50.5 inches â?????? No change from last week
Shoulders: 58 inches â?????? No change from last week
Neck: 20 inches â?????? No change from last week

Bi's: Left â?????? 16.5 inches, Right 16.5 inches â?????? Both up 0.5 inches from last week
Calves: 19 inches - No change from last week

Lean Body Mass: 277.90 â?????? Down 2.93 pounds from last time
Body Fat Weight: 6.10 â?????? Down 0.07 pounds from last time

Caliper readings - 4 point test:
Abs â?????? 4.25 mm â?????? No change from last week
Suprailiac â?????? 4.25 mm â?????? No change from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 2.75 mm â?????? No change from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

I have been sick for the last week and am starting to feel much better.

 

[Double D]

Hope you get back to 100%....I just got over a 2 month sickness

 

[tallcall]

I'm definitely feeling better now, I even went to the gym and my BJJ class yesterday. I did alright, I still need a bit more time (I failed a lot at the gym and was very slow in class).

 

[AndrewSS]

lets PARTY!

 

[fufu]

how is the BJJ going TC?

 

[tallcall]

how is the BJJ going TC?

It's going fine. I just had a 4 hour long seminar with De La Riva Sunday, I even got him to autograph my gi (I just hope it doesn't bleed when I wash it).

I got to work with one of my marine friends yesterday so that was cool.

 

[tallcall]

10/1/2008 Weigh in:

10/1/2008 Weigh in:
Weight: 285.5 â?????? Up 1.5 pounds from last time
Waist: 33.50 inchesâ?????? No change from last time
Stomach: 34 inchesâ?????? No change from last time
Chest: 50.5 inches â?????? No change from last time
Shoulders: 58 inches â?????? No change from last time
Neck: 21.5 inches â?????? Up 1.5 inches from last time

Bi's: Left â?????? 16.5 inches, Right 16.5 inches â?????? no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 279.76 â?????? Up 1.86 pounds from last time
Body Fat Weight: 5.74 â?????? Down 0.36 pounds from last time

Caliper readings - 4 point test:
Abs â?????? 4.0 mm â?????? Down 0.25 mm from last time
Suprailiac â?????? 4.0 mm â?????? Down 0.25 mm from last time
Thigh â?????? 2 mm â?????? No change from last time
Triceps â?????? 2.75 mm â?????? No change from last time

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

I just finished up 4 weeks of power lifting and am taking this week off from everything.

 

[tallcall]

Alright, here's where I stand after the last 4 weeks of power lifting.

New maxâ??????s:
Lges -
Squat: 340x4
Leg Press: Single Leg: 410x4, Double Leg: 720x2
Calf Presses â?????? Same as Leg Presses
Deadlift: 345x2
Dumbbell Snatches: 55â??????sx4
Lying Leg Curls: 210x4
Leg Extensions: 190x8

Chest/Pulling Motions-
Dips: BW-60x1 (part of a superset and already pre-exhausted)
Bench: 190x1
Skull Crushers: 70x6
X Body Pushes: 42.5x4
Shoulder Press: 110x3
RG Bench: 135x1

Back/Pulling Motions-
MTS Front Pulldown: 155â??????sx1
Rear Delt Row: 60â??????sx8
Upright Row: 87.5x6
Pull-Ups: BW-60x1 (done as part of a superset and after being pre-exhausted)
Straight Legged Deadlift: 75â??????sx7

Iâ??????ve also started doing some Pilates every Thursday and might start to do some wrestling on Fridays. This is all in addition to everything Iâ??????m already doing.

I had a class with Ricardo De La Riva again about a week ago. I got him to sign the back of my gi. I think Iâ??????m going to have all the people who come over for special seminars sign something for me (I also suggested that my friend work with me on that and try to get some Dead-Game gear signed to try to sell it, or at least for display). I hope BJ Penn will be able to come before the end of the year. He and Dan Henderson are supposed to be making a visit sometime in the next few months (I want their autographs - E-Bay is calling me!! ).

 

[tallcall]

10/15/08:

Update -
Here's where I stand after two weeks of my all body program.

Clean Pulls - 335x3x15 - PR

Front Step-up - 175x3x5 - PR for reps

Split Good Mornings - 195x3x5 - PR for reps

Push Jerks - 110x3x5

Mixed-Grip Pull-Ups - BWx3x10 - still having problems doing more than 3 in a row and will keep going at them until they improve (I self-assist on these every time)

Reverse Grip Bench Press - 135x3x5 - PR for weight and reps

Horizontal (supinated) Pull-Ups - BWx3x10 - these feel awesome

Planks - 45 sec with 12 lb weight transfer.

I'm also doing Pilates regularly. That is a killer workout too, my body feels torn apart every night from that.

BJJ is going well. I miss my friend Scott who went up to New Jersey to visit his brother and work out some of the problems their company is having. I miss talking to him.

I also went to the PRIDE celebration last Sunday here in Orlando. Man, that was fun. I have never been protested against until then. I walked right into the protesters and turned to the cop standing there and asked if I can get in on the other side of the crowd or if I needed to go around (I wasn't afraid of these people, but I was kind of shocked that they started yelling at me, I just smiled and kept on going). I saw another friend there (I really like him), he was a model on one of the floats. I caught up with him afterward and talked with him and some of his friends. Then he kissed me right before he left, I gave him a big bear-hug and he said "god you're strong" !

So yeah, I had a really nice and memorable time.

In BJJ, I keep getting to roll with my Marine friend, which is cool since he NEVER backs down or gives up (he never goes easy on me and I love him for that). I kept stalemating with him, but that's good considering that he's much faster and much more aggressive (he's also kind of crazy, says weird things when we're rolling in a freaky voice, but it's so freaky it's funny so I love that too).

I got to roll with one of our new MMA fighters. He decided to kick me in the face and then knee me in the nose (all accidental). I forgave him by dropping the blade of my wrist on his throat while leaning up trying to pass his guard (which I did into half guard) driving all my bodyweight onto his neck and chest (payback's a bitch).

 

[tallcall]

10/16/2008 Weigh in

10/16/2008 Weigh in:
Weight: 287.5 â?????? Up 2 pounds from last time
Waist: 33.50 inchesâ?????? No change from last time
Stomach: 34 inchesâ?????? No change from last time
Chest: 50.5 inches â?????? No change from last time
Shoulders: 60 inches â?????? Up 2 inches from last time
Neck: 21.0 inches â?????? Down 0.5 inches from last time

Bi's: Left â?????? 16.5 inches, Right 16.5 inches â?????? no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 281.72 â?????? Up 1.96 pounds from last time
Body Fat Weight: 5.78 â?????? Up 0.04 pounds from last time

Caliper readings - 4 point test:
Abs â?????? 4.0 mm â?????? No change from last time
Suprailiac â?????? 4.0 mm â?????? No change from last time
Thigh â?????? 2 mm â?????? No change from last time
Triceps â?????? 2.75 mm â?????? No change from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

Two weeks back into all body cycle. Staying with Mom who likes to cook a lot, so since Iâ??????m eating a lot, I figure I might as well try and add some muscle.

 

[MCx2]

Wow, it's been a while since I've been in here. You're doing some great stuff TC!! Very impressive, keep it up!

 

[fufu]

Wow, it's been a while since I've been in here. You're doing some great stuff TC!! Very impressive, keep it up!

x2

Nice squattage!

 

[tallcall]

Thanks everyone, I'm actually more impressed with the Olympic lifts I've been doing.

 

[tallcall]

11/4/2008 Weigh in

11/4/2008 Weigh in:
Weight: 292.5 - Up 5 pounds from last time
Waist: 33.50 inches - No change from last time
Stomach: 34 inches - No change from last time
Chest: 51 inches - Up 0.5 inches from last time
Shoulders: 60 inches - No change from last time
Neck: 21.5 inches - Up 0.5 inches from last time

Bi's: Left – 16.5 inches, Right 16.5 inches – no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 286.62 – Up 4.9 pounds from last time
Body Fat Weight: 5.88 – Up 0.1 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – No change from last time
Suprailiac – 4.0 mm – No change from last time
Thigh – 2 mm – No change from last time
Triceps – 2.75 mm – No change from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

Last week on 3rd power cycle. Still staying with mom who likes to cook a lot, so since I’m eating a lot, I figure I might as well try and add some muscle.

 

[tallcall]

New max deadlift is 370 for 3 sets of 2

I doubled the range of motion on my step-ups to 7 partitions high

I brought my jerks up to 135 pounds for 3 sets of 3 (finally cracked into the 45's)

My reverse grip bench is 150 for 3 sets of 3

I just got back form a nice deep tissue massage (whole body). I think he fixed the problem in my right forearm and shoulder and has done a good job with my hip. I hope his work on my shins helps them too. It was the best $70 I ever spent.

 

[PreMier]

if there is a massage school(college) near you, they usually do hour long sessions for 25$. just make sure you ask for someone that can do deep tissue.

 

[tallcall]

if there is a massage school(college) near you, they usually do hour long sessions for 25$. just make sure you ask for someone that can do deep tissue.

It's not that, I just really like the guy that did it.

 

[tallcall]

11/26/2008 Weigh in:

11/26/2008 Weigh in:
Weight: 289 292.5 â?????? Down 3.5 pounds from last time
Waist: 33.50 inchesâ?????? No change from last time
Stomach: 34 inchesâ?????? No change from last time
Chest: 51 inches â?????? No change from last time
Shoulders: 60 inches â?????? No change from last time
Neck: 21 inches â?????? Up 0.5 inches from last time

Bi's: Left â?????? 17 up 0.5 inches from last time , Right 17 up 0.5 inches from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 283.80 â?????? Down 2.82 pounds from last time
Body Fat Weight: 5.20 â?????? Down 0.68 pounds from last time

Caliper readings - 4 point test:
Abs â?????? 4.0 mm â?????? No change from last time
Suprailiac â?????? 4.0 mm â?????? No change from last time
Thigh â?????? 2 mm â?????? No change from last time
Triceps â?????? 2 mm â?????? Down 0.75 mm from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

I need to try to keep my weight to near 290 until March (for my brotherâ??????s wedding), so 270-310 is my acceptable weight range. Iâ??????m going to be just fine!

 

[tallcall]

12/10/2008 Weigh in

12/10/2008 Weigh in:
Weight: 296 â?????? Up 7 pounds from last time
Waist: 33.50 inchesâ?????? No change from last time
Stomach: 34 inchesâ?????? No change from last time
Chest: 51 inches â?????? No change from last time
Shoulders: 60 inches â?????? No change from last time
Neck: 23 inches â?????? Up 2 inches from last time

Bi's: Left â?????? 17 no change from last time , Right 17 no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 291.09 â?????? Up 7.29 pounds from last time
Body Fat Weight: 4.91 â?????? Down 0.29 pounds from last time

Caliper readings - 4 point test:
Abs â?????? 4.0 mm â?????? No change from last time
Suprailiac â?????? 4.0 mm â?????? No change from last time
Thigh â?????? 1.5 mm â?????? Down 0.5 mm from last time
Triceps â?????? 2 mm â?????? No change from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

Iâ??????ve been having more fun with 6-OXO and doing pretty well.

I brought my deadlifts to 405 pounds â?????? Iâ??????m a member of the 400 club and I feel very powerful.

 

[tallcall]

1/16/2009 Weigh in:

1/16/2009 Weigh in:
Weight: 292 ??? Down 4 pounds from last time
Waist: 33.50 inches??? No change from last time
Stomach: 35 inches??? Up 1 inch from last time
Chest: 51 inches ??? No change from last time
Shoulders: 61.5 inches ??? Up 1.5 inches from last time
Neck: 23 inches ??? No change from last time

Bi's: Left ??? 17 no change from last time , Right 17 no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 287.57 ??? Down 3.52 pounds from last time
Body Fat Weight: 4.43??? Down 0.48 pounds from last time

Caliper readings - 4 point test:
Abs ??? 4.0 mm ??? No change from last time
Suprailiac ??? 4.0 mm ??? No change from last time
Thigh ??? 1.5 mm ??? No change from last time
Triceps ??? 1.5 ??? Down 0.5 mm from last time

Estimated body fat % is ~ 14.6% - Down 0.1% from last time.

I brought my deadlifts to 425 pounds ??? I???m a member of the 400 club and I feel very powerful.

My step-ups are at 85 pounds with 8 raisers for a total of 9 partitions (just under waist level for me - going for range of motion increases here).

Split Good Mornings are at 225 pounds.

Push Jerks are at 95 (my right shoulder doesn't like handling too much weight so I keep the weight low and just try to get through the reps - I can go as high as 135 though).

Pull-ups are doing well, I can pretty comfortably get 3-5 completely unassisted pull-ups in a row, I go for 3 sets of 3-10 reps and do fine on the first set, then assist on the other two. My goal is 10 reps straight and assisting on the other two sets.

Reverse Grip Bench is at 160 pounds. This feels like it is continuing to get much stronger. I see no need to make any changes and am just trying to get up to 200 pounds.

Horizontal Pull-ups are fine as well. I am aiming at doing them one armed with the opposite arm punching in the air at the top of the motion. Also possible raising one leg and keeping it elevated throughout (get the abs in there).

Then I finish up with planks, they are fine, all are at 45 seconds with at least a 12 pound weight to switch back and forth.

I also do Pilates once or twice a week. This has really helped improve my abdominal strength. A lot of the guys I train with also do the Pilates class, it is a wonderful warm-up for our BJJ class and forces you into strange new positions (it's really a workout in its own right - VERY difficult at times and not to be taken lightly).

I've been helping my friend get ready for his fight on Jan 30th at UCF. I never have done an MMA class before, but jumped in and put on some thick and heavy padding and helped put my friend throug a gauntlet. 7 or 8 of us put him through 3 11.5 minute rounds with a 1 minute break in between for a total of 35 minutes of pain and torture. I wore the heavy padding and gave him 8 pound dumbbells to punch me with (I also forced him to go for low leg kicks and side kicks), then he switched to another guy. Each of us had him for 30 seconds then stopped the timer until he got to the next guy (not a long time I can assure you). We beat the hell out of him and he gave us everything he had. His cardio is supurb, he will NOT be gassing out. His fight will be for 3 five minute rounds (15 minutes tops) and we are pushing him four days a week at 35-40 minutes (and he keeps coming back - he's such a Masochist ).

Here's a link to the fight card, his name is Danny Gurzenda at the bottom of the list - he'll fight first - and win first!

CageWarriors USA: Destruction Fight Card

 

[Rubes11]

holy crap long time no see how have you been doin?

 

[tallcall]

holy crap long time no see how have you been doin?

I've been around, just a bit busy. How was your holiday?

 

[DOMS]

I just want to say that, based on your stats, if I we're gay, I'd hit it.

You have come a long way, my friend.

 

[tallcall]

I just want to say that, based on your stats, if I we're gay, I'd hit it.

You have come a long way, my friend.

Aww...

My best friend (an amateur bodybuilder, boxer, kick boxer, and grappler) just came back from New Jersey. He'd been gone for 8 weeks. When he came back I saw him and jumped up to give him a big hug, he hugged me back. He really is an awesome friend.

I'm probably going to be hanging out with my Marine friend tomorrow afternoon. He wanted to do something, so I suggested a movie (he and his girlfriend wanted a friend to do things with so I said I'd love to go). We might also watch the UFC fight tomorrow night.

We went out for subs after class last night and he sort of opened up to me about all the crazy bad things he had gone through with his drug addictions, his time in the corps, and his somewhat rocky relationship with his girlfriend (It's strange how so many relationships end over stupid arguments - like over what to have for dinner). He said I was the only person who didn't judge him because of that and showed some faith in him. I told him that I thought he was a really good guy and that I thought he'd do just fine. I also told him not to get rid of the girl just because of one dumb argument or misunderstanding. He really is a good kid, a good friend, and he'll do great in MMA.