Tallbill's Training Journal

[TallBill]

Currently 6'6", 229 lbs with roughly 15% bodyfat according to a cheapo measuring device.

Here's a few pictures of me at the start

Pic 1
Pic 2
Pic 3


Just for laughs here is a pic of me when I first started lifting, about 12 months ago now. I'm 36 pounds heavier as well.

Tiny Bob


Today's workout:

Incline Bench
3x10x135

Dips
3x10xbw

Tricep Pushdowns
3x10x140

Dumbell pullover
3x8x80

Overhead Tricep Extensions
3x8x130

Dumbbell Bench
3x8x80

I haven't done incline in a very long time but man it feels great as opposed to flat bench.

 

[paulxcook]

You're looking much stronger, Bob. Nice bicep peak. Do you find your 1RM incline is much lower than your flat?

 

[TallBill]

I have not done a 1RM in a while, but last time I did flat I did 3x8x180.

 

[paulxcook]

I guess just in general strength has always been much lower on incline than flat. I'll stop cluttering your journal now

 

[TallBill]

Originally posted by: paulxcook
I guess just in general strength has always been much lower on incline than flat. I'll stop cluttering your journal now

No worries

 

[purbeast0]

holy crap you are one tall mofo! your damn shoulders are higher than the top of that fridge!

but yah don't sweat the incline presses. those are the toughest of all presses and declines are the easiest of all presses. it just goes w/the territory. and since you haven't done em in a while i'm sure you will increase weight pretty quickly.

hah it's almost funny looking at your starting pic and your current one, just goes to show what dedication can do. keep it up man.

 

[TallBill]

Back/Biceps/Lats

Ugh, so sore today from yesterday. Felt tired too, but still finished up good.


Lat Pushdown
10x140, 2x10x150

Hammer Grip Lat Pulldown
3x10x170

Rev Grip Cable Curl (one hand)
10x40, 2x10x45

Cable Row
3x10x120

Hammer Curl
3x10x35

BB Row
3x8x135

Laying Cable Curl
10x70, 2x10x80

 

[TallBill]

Gotta take like 6 days off in a row. Just busy with holiday crap and traveling.

 

[scootermaster]

Random suggestion, but you should -- and so should everyone else doing workout journals -- put links to ExRx pages or something for most of your exercises (except the obvious ones). I think it'd help people out a lot so they can see exactly what you're doing (and, of course, how to do it correctly).

More typing, sure, but just a thought.

 

[TallBill]

Well, I squeezed in a workout today instead of taking so many day off. Combined Shoulders/Traps day with my arms day. Good workout overall and faster paced then normal.


Seated Press
3x6x135

Side Lateralls
3x10x25

Upright Rows
3x10x90

Shoulder shrugs
3x10x215

Dips
25xBw, 20xBw, 15xBw

Tricep Pushdowns
10x140, 2x10x150

Hammer Rope Curls
3x10x80

One armed reverse cable curls
3x10x45

 

[TallBill]

Was kind of in a hurry last night but didn't want to skip so a quick leg workout. Was very happy with the deadlift results.

Deadlifts
5x225, 8x315, 3x5x365

Front squats
5x135, 2x5x145

Good Mornings
2x8x135

Calf Raises
2x10x180, with 2x30xbodyweight superset

 

[TallBill]

Nice little workout today. Wanted to do one more chest excersise, but on a time crunch again and wanted to get a little cardio in.

Dips
10xBw, 3x10xBw+55

Incline Bench
8x145, 7x145, 6x145

Dumbbell Pullovers
3x10x85

Tricep Pushdowns
3x10x140

Overhead tricep extensions
8x140, 7x130, 8x120

And then 10 minutes of cardio at or around a 7.5 mph pace. Not much, but thats all the time I had. My triceps were absolutely pumped by the end.

 

[TallBill]

Nothing to special today.

Hammer Grip Pullups
3x7

DB Rows
3x10x90

Lat Pushdowns
3x10x140

Rope cable Hammer curl
3x8x90

Yates Row
10x135, 2x10x155

Reverse Grip One hand cable curl
3x10x45

 

[TallBill]

Man, I need to do more cardio. 10 minutes today at 7.5 mph on a 2.0 incline and I was dying.

Seated press
6x145, 5x145, 4x145

Upright Row
3x8x100

Rack Pulls from just below the knee
10x315, 5x405, 5x455, 2x495

ChinUps (palms out)
7, 7, 5

Barbell Shrugs
3x10x185

Reverse Cable Flys
3x10x25

And then the cardio at the end.

 

[TallBill]

Had some insane pumps going today in my arms. I think it was mostly the selection of my excersises.

Barbell curl
3x8x80

Bodyweight dips
30, 15, 15

Hammer Curl
3x8x40

Skull Crushers super setted with close grip bench press
3x10x80 of each

Reverse Grip Tricep pushdowns
3x10x120

Single arm reverse grip cable curls
3x10x50

Overall a great workout.

 

[TallBill]

Upped my squats again, so I was happy. Deadlifts sucked mostly because of the heavy rack pulls early in the week.

Squats
5x5x245

Deadlift
10x315, 2x2x365

Good Mornings
3x8x155

Calf Raises
3x10x170

Superset Bodyweight Calf raises
3x30

Leg Extensions
3x8x184

Finished with 10 minutes of cardio @ 7.2 mph on a 2.0 incline. Not much, but getting back into it slowly.

 

[TallBill]

Wow, am I sore today!!! My legs are dead, and my chest and triceps are already stiff immediately after the workout. No noticeable weight gains and minor strength gains that would have come anyways.

Incline Bench
3x8x145

Dips
10xbw, 8xbw+70, 6xbw+70

Dumbbell Bench
3x8x80

Dumbbell Pullovers
3x8x90

Tricep pushdowns
3x10x150


Kind of a light day, but I just did triceps 2 days ago and I'm going to try to start doing incline bench twice a week, so no biggy. I felt like puking after the pullovers.

 

[TallBill]

Taking today off.

 

[TallBill]

Early morning weight was 233 today, Strength was up accross the board today. Starting to move into higher volume sets as well.


Weighted Pullups
6xbw+25, 6xbw+25, 5xbw+25

lat Pushdowns
4x10x150

DB Rows
3x8x95

Hammer Grip Rope Curls
4x8x100

Hammer Grip Lat Pulldown
3x10x180

Yates Row
9x165, 2x8x165

Reverse Grip Cable Curl
5x10x45

Seated Row
3x10x130

29 sets total, which is a tad high for me, but I really enjoyed the workout. Gonna try powercleans tomorrow for the first time.

 

[TallBill]

Good lift today, nothing insane, but traps/deltoids day rarely is. I decided not to do powercleans since my forearm is already bugging me. I'm going to kind of baby it for a few days. Anyways

Seated Press
6x145, 2x5x145

DB Side Laterals
3x8x30

Upright Row
3x8x110

Shoulder Shrug
3x10x235

Rear Delt Cable
3x10x30, 2x10x35

And then 10 minutes on the eliptical.

 

[TallBill]

No lifting yesterday, but 3 hours of volleyball. I'm paying for it today! First tournament coming up this saturday.

 

[TallBill]

Hella sore from volleyball yesterday but still got in a good workout today.

Hammer curls
3x10x40

Dips
20, 15, 15

Tricep Pushdowns
3x10x150

Laying Cable Curl
3x10x90

Overhead Tricep Extensions
3x10x130

One hand reverse cable curl
3x10x50

Nothing crazy, but good enough.

 

[TallBill]

Yikes, legs still sore from volleyball, but now that I'm going to start playing I need to work around it I guess.

Squats
5x5x255

Rack Pulls
10x315, 5x405, 1x495-4x405(drop set)

Calf Raises
3x10x170 (supersetted with)

Calf raises
3x30xbw

And then 10 minutes on the stair climber. Not to much quad work, but good enough for today.

 

[TallBill]

Overused my arm this weekend playing volleyball again so slowly getting back into things.

Incline Bench
3x8x155

Machine dips
10x180
6x270

Decline bench
10x185

DB Pullovers
10x90, 2x10x70

Tricep Pushdowns
10x130, 10x140, 10x150

Crappy numbers/work, but still something without hurting myself further.

 

[Safeway]

Any updates? Pictures?