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Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations


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Posted by: Triple Threat



A new name. A new journal.


Posted by: Triple Threat

Wed, Nov 16. ME Lower

Squats (only to parallel this week)
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
275 x 3
285 x 3
295 x 2

Walkouts (10 second hold)
365
415
445
465

Deadlift rack lockouts (mid-shin)
225 x 3
315 x 3
365 x 3

Static Holds (10 seconds)
455
505
535
555 (5 seconds)

Shrugs
365 x 9 (front)
365 x 8 (rear)

Good Mornings
135 x 8
185 x 6
185 x 6

Crunches
30
25

Cardio: Squats plus Leg Press supersets
135 x 11 + 450 x 11
135 x 9 + 450 x 8
135 x 7 + 450 x 8

Got more reps per set, but could do only 3 sets before the lower back gave out.


Posted by: gwcaton

Man,

You're getting hard to keep up with . Is this some kind of mid-life crisis ? LOL


Posted by: gwcaton

Oh and nice wo !


Posted by: yellowmoomba

Cardio Squats and Leg Press

You are lifting some big weights!!


Posted by: Seanp156

Nice use of uh... alliteration in the title??? Shoot, I really DIDN'T learn anything in english last year... I always get confused when Elite Members change their names .


Posted by: Pylon

Hey, at least now the name on the outside matches the name on the inside!


Posted by: PreMier

Nice journal name




Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Man,

You're getting hard to keep up with . Is this some kind of mid-life crisis ? LOL
Gary

I *did* leave a forwarding address. I hope not


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
Cardio Squats and Leg Press

You are lifting some big weights!!
YM

I'm still waiting for the benefits of the cardio to kick in.


Posted by: Triple Threat

Quote:
Originally Posted by Seanp156
Nice use of uh... alliteration in the title??? Shoot, I really DIDN'T learn anything in english last year... I always get confused when Elite Members change their names .
Sean

You got it, it's alliteration. See, English wasn't a total waste of time, now was it?

And there won't be any more name changes. It confuses Pylon too much.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Hey, at least now the name on the outside matches the name on the inside!
Pylon

Oh, you can disregard the comment in the previous post.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Nice journal name

Jake

Took thousands of times thumbing through the thesaurus.


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
Pylon

Oh, you can disregard the comment in the previous post.
That's probably still OK to say. It does confuse me. I'm not especially bright.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Jake

Took thousands of times thumbing through the thesaurus.
LOL...begining to think you like tongue twisters


Posted by: gwcaton

Quote:
Originally Posted by Devlin
LOL...begining to think you like tongue twisters
UH oh , girl, tongue twister... I'll leave that one for someone else


Posted by: PreMier




Posted by: Triple Threat

Quote:
Originally Posted by Devlin
LOL...begining to think you like tongue twisters
Devlin

Trapeze Tongue Twisters


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Jake

Wassa matter? Cat got your tongue?


Posted by: Triple Threat

Fri, Nov 18. DE Upper

Speed Bench
Mini-bands + 185, 8 x 3 ( last week had to drop to 175 for the last 4 sets)

Bench Press, body-building style (elbows out), paused
185 x 12
185 x 8

Incline DB Press
85 x 5
85 x 4

Dips
BW+25 x 5 (and only 1 set this week )

Skull Crushers + CG Press Supersets
80 x 8 + 10
80 x 5 + 7
65 x 9 + 8
65 x 7 + 8

HS High Row
180 x 12
200 x 12
220 x 9

Lower back was still tight from Wed. HS (seated) rows felt better than DB rows.

Lat Pulldown
14 plates x 6
13 plates x 6
12 plates x 6


Posted by: gwcaton

Hey ,

The to ratio not looking good today. LOL Do you wo on weekends ?

Have a great one !


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Hey ,

The to ratio not looking good today. LOL Do you wo on weekends ?

Have a great one !
Gary

No, today's workout wasn't the greatest. I did the basics and then left. yeah, wimpy

I'm planning to workout tomorrow morning (lower body), then I'm helping put away soccer goals since the fall season just ended (not sure what's involved, this is the first time doing it). Son has a soccer game (indoors) in the afternoon, so tomorrow is basically shot. Sunday is another work on the house day. What's on your agenda?


Posted by: Devlin

Quote:
Originally Posted by gwcaton
UH oh , girl, tongue twister... I'll leave that one for someone else
Wimp


Posted by: gwcaton

Quote:
Originally Posted by Devlin
Wimp
Oh it's on like donkey kong now !!!


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Gary

No, today's workout wasn't the greatest. I did the basics and then left. yeah, wimpy

I'm planning to workout tomorrow morning (lower body), then I'm helping put away soccer goals since the fall season just ended (not sure what's involved, this is the first time doing it). Son has a soccer game (indoors) in the afternoon, so tomorrow is basically shot. Sunday is another work on the house day. What's on your agenda?
Well, saturday is my day to be grandpa all day , sunday is Back/abs . Oh and I have to go see Harry Potter


Posted by: Triple Threat

So let's see if I have this now. Pylon has two trapezes. Gary has a big trapeze. Jake has no tongue. Devlin likes tongue twisters (or is that a twisted tongue?). And I have a twisted mind.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
So let's see if I have this now. Pylon has two trapezes. Gary has a big trapeze. Jake has no tongue. Devlin likes tongue twisters (or is that a twisted tongue?). And I have a twisted mind.
By George I think you've got it


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
So let's see if I have this now. Pylon has two trapezes. Gary has a big trapeze. Jake has no tongue. Devlin likes tongue twisters (or is that a twisted tongue?). And I have a twisted mind.
Quote:
Originally Posted by gwcaton
By George I think you've got it


One more thing to add to this....



Thats better


Posted by: PreMier

Quote:
Originally Posted by Triple Threat
So let's see if I have this now. Pylon has two trapezes. Gary has a big trapeze. Jake has no tongue. Devlin likes tongue twisters (or is that a twisted tongue?). And I have a twisted mind.
I have a tongue.. just ask The13ig13adWolf.. hehehehe


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
So let's see if I have this now. Pylon has two trapezes. Gary has a big trapeze. Jake has no tongue. Devlin likes tongue twisters (or is that a twisted tongue?). And I have a twisted mind.
When did I get a second trapeze?


Posted by: Devlin

Quote:
Originally Posted by Pylon
When did I get a second trapeze?
When you were out looking for a gym while away on business, a second one was brought in for you


Posted by: Pylon

Quote:
Originally Posted by Devlin
When you were out looking for a gym while away on business, a second one was brought in for you
Ah...well, spot on, then.


Posted by: Triple Threat

Gang!

Devlin - just whips or whips and chains?

Jake - That's OK. I'll take your word for it.


Posted by: Triple Threat

Sat, Nov 19 DE Squat/DL

Back was still sore, so I used a higher box than normal and worked without bands. I skipped the platform DLs, too, just doing them from the floor. Nothing too strenuous on the SLDLs also.

Box Squats 10”
185, 8 x 2

Deadlifts
275, 6 x 2

SLDL
225, 4 x 6

Hyperextensions
20, 4 x 8

Ab Crunch Machine
100, 4 x 8

Cardio: Squats plus Horizontal Leg Press supersets
135 x 15 + 200 x 13
135 x 12 + 200 x 12
135 x 10 + 200 x 9
135 x 9 + 200 x 9
135 x 8 + 200 x 8

A couple of cardio bunnies were using the 45 degree leg press, so I had to use the seated horizontal one instead. They even had a 10 lb plate on each side!

BW: 223


Posted by: Triple Threat

Mon, Nov 21. ME Bench

Floor Press
135 x 3
185 x 3
225 x 3
255 x 3
275 x 1
285 x 1
295 x 1

Bench Press
225 x 6

Reverse Grip CG Bench Press
195 x 6
195 x 5
195 x 6
195 x 6

Tricep Extensions 75 lbs
Rope x 8
Rope x 6
V bar x 9
V bar x 8

BB Rows
215 x 9
215 x 8
215 x 8
215 x 7

Chinups (no more assisted, it’s time to get serious )
BW x 4
BW x 3
BW x 3
BW x 3

Hey, it's a start.

Seated Cable Rows
125 x 12
150 x 10

Hang Clean and Press
95 x 8
95 x 6

Hammer DB curls
40 x 8
45 x 7
45 x 6

Side Bends
110 x 7
110 x 6

Hanging Leg Raise
11
9


Posted by: yellowmoomba

Quote:
Originally Posted by Triple Threat
Sat, Nov 19 DE Squat/DL

........

A couple of cardio bunnies were using the 45 degree leg press, so I had to use the seated horizontal one instead. They even had a 10 lb plate on each side!

BW: 223

You should have asked if you could work in ...



Man - TT you have a lot of volume going on in here


Posted by: gwcaton

Nice wo Trip

Show those chin ups who's boss !! Thats how I started . took me 8 sets to do 50 reps eventually I got it down to 4 sets then started adding weight


Posted by: Pylon

Quote:
Originally Posted by yellowmoomba
You should have asked if you could work in ...
Maybe you could just slide under the rack and lift the whole thing with them on it!


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
You should have asked if you could work in ...



Man - TT you have a lot of volume going on in here
YM

Leg pressing 50-60 lbs (assuming the sled weighs 30-40) just wouldn't cut it. Even if they both jumped on the sled, there wouldn't have been enough weight. One good push and they'd go catapulting across the room. Of course, having them sitting there would go a long way inspiration-wise.

So you've noticed that I prefer higher volume workouts. I generally shoot for 25-30 sets, but at least 25% of the sets are low reps, so if you consider just the number of sets, it's a bit misleading. Workouts take me about 60-70 minutes, which seems to work best for me physically as well as mentally. I really don't like leaving the gym feeling gypped. Screws up my whole day.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip

Show those chin ups who's boss !! Thats how I started . took me 8 sets to do 50 reps eventually I got it down to 4 sets then started adding weight
Gary

Thanks for the support! 50 chin ups in 4 sets seems a long way off right now.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Maybe you could just slide under the rack and lift the whole thing with them on it!
Pylon

Now that would have been an interesting sight!

Had I got to the gym 15 minutes earlier, I would have gotten to use the machine I wanted. It's hard to monopolize more than one station for any length of time without getting people pissed off. For some reason, there were more people than usual at the gym last Saturday.

No matter. Wednesday will be here soon enough.


Posted by: Devlin

Triple- I'll stick with whips and maybe silk bonds


Posted by: PreMier

Quote:
Originally Posted by Triple Threat
Gary

Thanks for the support! 50 chin ups in 4 sets seems a long way off right now.
You weigh a lot more than G-dub too. Fat, like me haha


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Triple- I'll stick with whips and maybe silk bonds



Posted by: Triple Threat

Quote:
Originally Posted by PreMier
You weigh a lot more than G-dub too. Fat, like me haha
Jake

You've got that right. I'm probably up around 15% or so. I need to find my calipers and see just how bad it is.


Posted by: Archangel

Brother Triple, love the name of your journal!!! Excellent w/o's in here too!!!


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Hey now don't get too excited, you will tire yourself out and that would be no fun.


Posted by: gwcaton

Quote:
Originally Posted by PreMier
You weigh a lot more than G-dub too. Fat, like me haha
Hey now , was that nice He's only got me by about 20 lbs. And I weighed as much if not more than him when I started


Posted by: PreMier

Hey, im eating a cookie.. want one?


Posted by: yellowmoomba

Quote:
Originally Posted by Triple Threat
YM

... Of course, having them sitting there would go a long way inspiration-wise.

......
THATS what I'm talkin' about!!!




Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Brother Triple, love the name of your journal!!! Excellent w/o's in here too!!!
Archangel

Thanks. Can you say the name really fast 5 times in a row?


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Hey now don't get too excited, you will tire yourself out and that would be no fun.
Devlin

Not to worry. I'm like the energizer banana.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Hey now , was that nice He's only got me by about 20 lbs. And I weighed as much if not more than him when I started
Gary

Are you over 200 now? I'm weighing in at around 223 these days.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Hey, im eating a cookie.. want one?
Jake

Sure, if they're chocolate.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
THATS what I'm talkin' about!!!
YM




Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Devlin

Not to worry. I'm like the energizer banana.



Posted by: Triple Threat

Wed, Nov 23. ME Squat/DL

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 2
405 x 2

Walkouts (10 second hold)
405
455
505
555

Good Mornings
135 x 8
185 x 6
225 x 6
225 x 6
225 x 6
225 x 6

Cardio: Squats plus Leg Press supersets
135 x 20 + 450 x 6
135 x 20 + 450 x 11 ***
135 x 14 + 450 x 8

*** [rant] Some bitch unloaded the leg press while I was doing my second set of squats so that she could do 2 inch ROM leg presses. “Oh, were you using this?” was her comment. While the gym is decently equipped, with the exception of 2 flat benches and 2 lat pulldowns, there’s only one of every machine/station. I can’t really complain about someone wanting to work in, but at least she could have used the leg press to actually do something useful. [/rant]

The time it took to reload the machine wound up giving me time to catch my breath, hence the extra reps before failure.

Ab Crunch Machine
45 x 12
90 x 12
135 x 12
145 x 6
145 x 6


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
*** [rant] Some bitch unloaded the leg press while I was doing my second set of squats so that she could do 2 inch ROM leg presses. “Oh, were you using this?” was her comment. While the gym is decently equipped, with the exception of 2 flat benches and 2 lat pulldowns, there’s only one of every machine/station. I can’t really complain about someone wanting to work in, but at least she could have used the leg press to actually do something useful. [/rant]

The time it took to reload the machine wound up giving me time to catch my breath, hence the extra reps before failure.


The bitch actually unloaded 450lb to do 2 inch ROM leg press? If she had done that to me, I think I would have caused serious bodily harm.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Gary

Are you over 200 now? I'm weighing in at around 223 these days.
Nope, 183 . but when I started a few years ago I was 217


Posted by: Archangel

Awesome w/o BRother Triple!!! I'm glad I work out in the am, hardly anyone there, and I can set just about everything up and rock-n-roll!!!
Have a GREAT Thanksgiving my Friend!!!


Posted by: Devlin

Have a Happy Thanksgiving Triple


Posted by: Triple Threat

Devlin

I was tempted to say something, but was more interested in continuing my workout. She was gone by the time I finished my set.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nope, 183 . but when I started a few years ago I was 217
Gary

I haven't seen the 180's in about 8 years. A 30+ lb drop is great, especially as you get older (as I'm sure you know).


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o BRother Triple!!! I'm glad I work out in the am, hardly anyone there, and I can set just about everything up and rock-n-roll!!!
Have a GREAT Thanksgiving my Friend!!!
Archangel

Thanks! I like the am too. Usually there's not too many people at that time where I go also.


Posted by: Triple Threat

Fri, Nov 25. DE Bench

No energy today, no doubt from the less than optimal food consumption yesterday.
Skipped the speed stuff and just went with somewhat higher reps.

Bench Press
135 x 12
185 x 12
225 x 8
225 x 6
225 x 5

Incline DB Press
60 x 12
80 x 5
70 x 7

Skull Crushers + CG Press Supersets
65 x 12 + 10
65 x 9 + 9
65 x 8 + 7
65 x 8 + 7

One arm DB Row
80 x 12
90 x 10
100 x 9
110 x 7

Lat Pulldown
12 plates x 10
13 plates x 8
13 plates x 6

DB Delts (Side/Front/Rear)
25/30/35 x 8/8/8
25/30/35 x 7/7/6

Standing EZ Bar curls
35 x 12
55 x 12
75 x 9
95 x 3

BW: 225 Not too bad considering yesterday was Thanksgiving.


Posted by: Pylon

Nice w/o Trips. No wasted time getting back at it.


Posted by: Devlin

Another great workout. We all have earned one day to enjoy


Posted by: Triple Threat

Pylon. The gym was not crowded at all. Just the way I like it.

Devlin. Exactly. If we can't enjoy life once in a while, what's the point?


Posted by: Triple Threat

Sat, Nov 26 DE Squat/DL

Box Squats 8”
195 x 2 (8 sets)

Platform Deadlifts
285 x 1 (6 sets)

SLDL
235 x 6
245 x 6
255 x 6
265 x 5

Shrugs
315 x 12 (front)
315 x 10 (front)
315 x 15 (rear)
315 x 11 (rear)

Cardio: Squats plus Deadlifts supersets (2 bars, no waiting)
135 x 15 + 185 x 8
135 x 12 + 185 x 7
135 x 10 + 185 x 6
135 x 8 + 185 x 4



Not only did these kick my ass better than the squats & leg press combo, but there was no chance of anyone unloading the bars in between sets.

Hyperextensions
40 x 6
40 x 6

Ab Crunch Machine
45 x 12
90 x 12
135 x 8
150 x 6
155 x 5
155 x 3 (ran out of gas at this point)

BW: 224


Posted by: Devlin

Here's me after just reading that workout

Incredible workout


Posted by: Pylon

Wow...nice work, Trips!


Posted by: Burner02

Quote:
Originally Posted by Devlin


The bitch actually unloaded 450lb to do 2 inch ROM leg press? If she had done that to me, I think I would have caused serious bodily harm.
that's because u are a girl.....we...cannot induce physical bodily harm against women...we can only wish a horrible yeast infection upon them...



Posted by: Devlin

Quote:
Originally Posted by Burner02
that's because u are a girl.....we...cannot induce physical bodily harm against women...we can only wish a horrible yeast infection upon them...


Add in bad hair week, PMS, and acne and you have the grand slam


Posted by: Burner02

u are brutal! <note to self: never piss Devlin off>



Posted by: Pylon

Quote:
Originally Posted by Burner02
u are brutal! <note to self: never piss Devlin off>
Or at the very least, check the calendar first!


Posted by: Devlin

Quote:
Originally Posted by Pylon
Or at the very least, check the calendar first!

Opps guess I forgot to mention I'm a Irish woman. As for me and PMS, have that under control....drugs/synthetic hormones are such a wonderful thing The only person I would cause bodily harm to would be my ex bf, if that sob ever shows his face near me he a dead man Opps sorry, someone recently mentioned him to me and it brought back the memeories and the hate that has been simmering.


Posted by: Pylon

Ah...that forgiving Irish temprament...


Posted by: Devlin

Im usually an especially after I have has atleast one cup of coffee. All bets may be off if I haven't had coffee in the morning If only you could ask a friend that lurks in my journal, he could tell you what I'm like if taken out in public before morning coffee I think he may even be a little scared of me before I've had coffee and he irishman with red hair who very skilled with knives and guns


Posted by: Devlin

Quote:
Originally Posted by Pylon
Ah...that forgiving Irish temprament...



Posted by: Pylon

Quote:
Originally Posted by Devlin
Im usually an especially after I have has atleast one cup of coffee. All bets may be off if I haven't had coffee in the morning If only you could ask a friend that lurks in my journal, he could tell you what I'm like if taken out in public before morning coffee I think he may even be a little scared of me before I've had coffee and he irishman with red hair who very skilled with knives and guns
Hmm...a well armed Irish lurker...he knows the IRA disarmed, right?

(BTW, my family comes from the island way way back as well...)


Posted by: Devlin

Quote:
Originally Posted by Pylon
Hmm...a well armed Irish lurker...he knows the IRA disarmed, right?

(BTW, my family comes from the island way way back as well...)
Yeah he does, but Iraq hasn't which is where he currently is.


Posted by: Pylon

Quote:
Originally Posted by Devlin
Yeah he does, but Iraq hasn't which is where he currently is.
Well, at least he's on our side, right?


Posted by: Devlin

Quote:
Originally Posted by Pylon
Well, at least he's on our side, right?
Right


Posted by: gwcaton

Dayummm !!!!

Icredible wo ! I had to look at the cardio twice to be sure i was reading it right !!!! OMG !!!!!


Posted by: Rocco32

Damn Triple, how do you keep going?!? That's a hell of a w/o


Posted by: PreMier

I would shit myself


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
that's because u are a girl.....we...cannot induce physical bodily harm against women...we can only wish a horrible yeast infection upon them...
Burner

Especially when the man outweighs the woman by at least 75 lbs.


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
Burner

Especially when the man outweighs the woman by at least 75 lbs.
Hey, it's no picnic if she outweighs him by that much!


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Dayummm !!!!

Icredible wo ! I had to look at the cardio twice to be sure i was reading it right !!!! OMG !!!!!
Gary

The cardio was a spur of the moment thing. The leg press was actually free at the time, but I was feeling rather energetic so I decided to experiment. I'll definitely be doing that combo again.


Posted by: Devlin

Quote:
Originally Posted by Pylon
Hey, it's no picnic if she outweighs him by that much!
Pylon-Speaking from experience there


Posted by: Triple Threat

Quote:
Originally Posted by Rocco32
Damn Triple, how do you keep going?!? That's a hell of a w/o
Rocco

It was just one of those things. Some days you have it, some days you don't. I took a nap Friday afternoon and slept well Friday night, so I was well rested come Saturday's workout.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
I would shit myself
Jake.

That image is not a pretty sight.


Posted by: Burner02

Quote:
Originally Posted by Devlin
Im usually an especially after I have has atleast one cup of coffee. All bets may be off if I haven't had coffee in the morning If only you could ask a friend that lurks in my journal, he could tell you what I'm like if taken out in public before morning coffee I think he may even be a little scared of me before I've had coffee and he irishman with red hair who very skilled with knives and guns
I'm part Irish...I'm all of 5'9" and have curly hair.....

hmm...coffee....drug of choice...



Posted by: Archangel

Awesome w/o's BRother Triple!!! Amazing strength too, and your cardio w/squats, and now Deads??!! Oh my goodness I would be hurling!!! keep it up my friend, doing great imo!!!


Posted by: Triple Threat

Greetings from Woburn, Massachusetts (a little north of Boston). I'm here for the week on business (a week of training ) The hotel where I'm staying has the typical fitness center, which is to say virtually useless. Fortunately, there's a Gold's gym about 2 miles away, so the workouts will continue.

Eating will be a bit of a challenge this week. Every morning there's a continental breakfast (pastry, bagels, coffee, etc) and they provide snacks throughout the day (more pastry and coffee mid-morning, cookies and soda in the afternoon. Where's the protein?

Luckily, there's also a restaurant in the hotel where I can get a normal breakfast and there's enough of a variety of food at lunch so that I can eat something decent. Also, my room is just one floor up from the meeting room, so during breaks I can go and make a protein shake.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o's BRother Triple!!! Amazing strength too, and your cardio w/squats, and now Deads??!! Oh my goodness I would be hurling!!! keep it up my friend, doing great imo!!!
Archangel

Thanks. I think that I'd be hurling if I tried to workout at the pace that you do. I can't imagine accomplishing what you do in such a short time.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Greetings from Woburn, Massachusetts (a little north of Boston). I'm here for the week on business (a week of training ) The hotel where I'm staying has the typical fitness center, which is to say virtually useless. Fortunately, there's a Gold's gym about 2 miles away, so the workouts will continue.

Eating will be a bit of a challenge this week. Every morning there's a continental breakfast (pastry, bagels, coffee, etc) and they provide snacks throughout the day (more pastry and coffee mid-morning, cookies and soda in the afternoon. Where's the protein?

Luckily, there's also a restaurant in the hotel where I can get a normal breakfast and there's enough of a variety of food at lunch so that I can eat something decent. Also, my room is just one floor up from the meeting room, so during breaks I can go and make a protein shake.
Hope you packed warm clothes, hear it kinda chilly there Enjoy your business trip and working out at Gold's. Ohh and stay away from the pasties, they are deadly to the diet


Posted by: Triple Threat

Mon, Nov 28. ME Bench.

Bench Press
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 2
275 x 1
285 x 1
225 x 6

I wasn’t in a power cage, so I didn’t want to push it too far on the singles.

CG Bench Press
185 x 6
185 x 6
185 x 5
185 x 4

Tricep Extensions (V-bar)
50 x 10
60 x 10
70 x 8
80 x 7
80 x 6

BB Rows
225 x 6 (4 sets)

Chinups
BW x 5
BW x 3
BW x 3
BW x 3

Hang Clean and Press
95 x 7
95 x 6
95 x 5

Hammer DB curls (dropset)
50 x 5
40 x 5
30 x 6


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Mon, Nov 28. ME Bench.

Bench Press
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 2
275 x 1
285 x 1
225 x 6

I wasn’t in a power cage, so I didn’t want to push it too far on the singles.

BB Rows
225 x 6 (4 sets)
Those rows are SICK! in a word: da.....am!

how'd the 275 feel?


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Hope you packed warm clothes, hear it kinda chilly there Enjoy your business trip and working out at Gold's. Ohh and stay away from the pasties, they are deadly to the diet
Devlin

It's not that bad this week. Temperatures are in the 50's. I went for a short walk during lunch and didn't even need a jacket.

I had no trouble staying away from the deadly desserts today. For some strange reason unbeknownst to me, I have much more will-power on the days that I workout. Tomorrow (an off day) will be the real test.


Posted by: Burner02

will trade ya...it's friggin c-o-l-d here....brr....


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
how'd the 275 feel?

Burner

The 275 went up smoothly and the 285 was only a little struggle. Had I been in a rack, I would've tried one more set (295).


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Devlin

It's not that bad this week. Temperatures are in the 50's. I went for a short walk during lunch and didn't even need a jacket.

I had no trouble staying away from the deadly desserts today. For some strange reason unbeknownst to me, I have much more will-power on the days that I workout. Tomorrow (an off day) will be the real test.
Just wait the cold front is on its way..it blowing thru KY now on its way east

Nice workout in a temporary gym. Looks like you were able to make the best of the place.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Burner

The 275 went up smoothly and the 285 was only a little struggle. Had I been in a rack, I would've tried one more set (295).
nice. I dunno what I can do on bb bench right now...was that with or w/out a spotter?


Posted by: gwcaton

Nice benching !!!!


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Just wait the cold front is on its way..it blowing thru KY now on its way east

Nice workout in a temporary gym. Looks like you were able to make the best of the place.
The Gold's gym is better equipped than the gym where I normally workout. In fact, I've never seen a poorly equipped Gold's. When I'm travelling I try to find a Gold's or a 24 Hr Fitness. I've never been disappointed. And it's even better when I'm travelling for business, since the company pays for the gym.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
nice. I dunno what I can do on bb bench right now...was that with or w/out a spotter?
That was without a spotter. I did only what I felt safe with.


Posted by: Burner02

suh-wheet!
I may try that next week....if the arm isn't dinked up again....


Posted by: Devlin

just noticed the new line near your aviator


Posted by: PreMier

Nice benching! Hopefully I will catch you soon


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
Greetings from Woburn, Massachusetts (a little north of Boston). I'm here for the week on business (a week of training ) The hotel where I'm staying has the typical fitness center, which is to say virtually useless. Fortunately, there's a Gold's gym about 2 miles away, so the workouts will continue.

Eating will be a bit of a challenge this week. Every morning there's a continental breakfast (pastry, bagels, coffee, etc) and they provide snacks throughout the day (more pastry and coffee mid-morning, cookies and soda in the afternoon. Where's the protein?

Luckily, there's also a restaurant in the hotel where I can get a normal breakfast and there's enough of a variety of food at lunch so that I can eat something decent. Also, my room is just one floor up from the meeting room, so during breaks I can go and make a protein shake.
I feel your pain, Trips. I'm headed back to NOLA in a couple of weeks. Stay strong!


Posted by: Burner02

Quote:
Originally Posted by PreMier
Nice benching! Hopefully I will catch you soon
watch out, Trips! We're right on your heels!



Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Nice benching! Hopefully I will catch you soon
Jake

And I'm trying to catch you in squats!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
watch out, Trips! We're right on your heels!
Burner

I know! I've got to get back over 300 again. Damn youngsters



Posted by: Triple Threat

Quote:
Originally Posted by Pylon
I feel your pain, Trips. I'm headed back to NOLA in a couple of weeks. Stay strong!
Pylon

I'm trying. The desserts that they're putting out at lunch look really good and chocolately, but I will resist.


Posted by: boilermaker

I have to travel for work quite a bit too. Good job getting out there and finding a place to work out. Good luck with the diet thing, I know that is difficult on the road.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Burner

I know! I've got to get back over 300 again. Damn youngsters
not sure when I will be trying for three plates again...it's still a little ways off. Plus, gotta find a spotter I think I could trust.


Posted by: Archangel

Awesome bench my friend!!! I envy your strength, keep it up though, your helping myself and others I'm sure!!!


Posted by: Triple Threat

3 days of brain-numbing lectures down, 2 more to go.
I am amazed how they can cram about 10 minutes of useful information into a 4 hour lecture.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I have to travel for work quite a bit too. Good job getting out there and finding a place to work out. Good luck with the diet thing, I know that is difficult on the road.
boiler

The first thing I did when I found out about the class was go to google and search for "gym locator". There are a couple of good ones out there.

Eating on the road is always hard, but at least restaurants seem to be offering more variety of healthy-eating meals.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome bench my friend!!! I envy your strength, keep it up though, your helping myself and others I'm sure!!!
AA

I think that's one great thing about all the online journals. Everyone pushes each other.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
not sure when I will be trying for three plates again...it's still a little ways off. Plus, gotta find a spotter I think I could trust.
Burner

Can you do them in a power cage? That way you won't need a spotter.


Posted by: Triple Threat

Wed, Nov 30. ME Squat/DL

I got a late start today, so I had to cut the workout a little short.

Squats
135 x 3
185 x 3
225 x 3
255 x 3
275 x 3
295 x 2
305 x 1
315 x 1
325 x 1

Good Mornings
185 x 4
205 x 4
225 x 4
245 x 4
265 x 2
275 x 2

Cardio: Squats plus Deadlifts supersets (2 bars, no waiting)
135 x 13 + 185 x 9
135 x 10 + 185 x 6
135 x 8 + 185 x 5
135 x 7 + 185 x 5
135 x 6 + 185 x 4

Reps were down from last time, but I did one more set.

HS Ab Crunch
30 x 10
50 x 10
70 x 10

Today’s funny gym tale. When I was doing my crunches, a guy sat down at a similar machine directly in front of me and started doing crunches. Nothing too unusual about that except he was wearing a weight belt!!!


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
3 days of brain-numbing lectures down, 2 more to go.
I am amazed how they can cram about 10 minutes of useful information into a 4 hour lecture.



Posted by: gwcaton

Nice one Trip !

2 bars , no waiting


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
3 days of brain-numbing lectures down, 2 more to go.
I am amazed how they can cram about 10 minutes of useful information into a 4 hour lecture.
I know how you feel, Trip. Sometimes I think the guy has to put more effort into finding a way to talk continuously for 3 and a half hours about nothing than he does for the 10 minutes worth that is actually relevant and interesting.


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
When I was doing my crunches, a guy sat down at a similar machine directly in front of me and started doing crunches. Nothing too unusual about that except he was wearing a weight belt!!!
Well, you can't be too careful when doing...um...you need support to...um....there's not a...ok, that's crazy.


Posted by: boilermaker

Quote:
Originally Posted by Pylon
Well, you can't be too careful when doing...um...you need support to...um....there's not a...ok, that's crazy.
On that note, do you guys use a belt for anything? They have them for use at my gym, but I've never tried one for squats or anything else. I guess it is to support the lower back and torso in general, eh?


Posted by: PreMier

Nice squats Capn


Posted by: Triple Threat




Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I know how you feel, Trip. Sometimes I think the guy has to put more effort into finding a way to talk continuously for 3 and a half hours about nothing than he does for the 10 minutes worth that is actually relevant and interesting.
One of their favorite tactics is to try to have group participation, so the instructor will ask a question such as "Why do we want to do this?", and they'll take answers from the "students".

Hey, if I knew the answers already, I wouldn't be sitting here taking this course, now would I?


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
On that note, do you guys use a belt for anything? They have them for use at my gym, but I've never tried one for squats or anything else. I guess it is to support the lower back and torso in general, eh?
Boiler

I've stopped using a weight belt for any of my lifts, including 1RMs. It is supposed to support the lower back, but my theory is if I can't lift the weight without equipment, then I can't lift the weight. It's been well over 10 years since I've used a belt.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Nice squats Capn
Jake

Thanks, but who's this Capn guy?


Posted by: Triple Threat

Quote:
Originally Posted by Triple Threat
4 days down, 1 more to go and tomorrow is only a half day. I can see the light at the end of the tunnel.


Posted by: boilermaker

Looks like you are going to survive another grueling educational experience. What field are you in?


Posted by: PreMier

Quote:
Originally Posted by Triple Threat
Jake

Thanks, but who's this Capn guy?
Ok, I will call you "Bill". Whats your real name anyway?


Posted by: Burner02

They bolt most of the benches to the floor, so really cannot move them around to cage...

I only use a belt for my heavy squats. But, i do see people using them for dang near everything....makes me laugh...althoughI have not seen them used in crunches...yet!


Posted by: Rocco32

Great squats TT!! Are they down a little bit though? I remember you doing 330 and then I thought you may have went higher. I like your new avi!!


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Looks like you are going to survive another grueling educational experience. What field are you in?
Boiler

Made it!

My fancy-pants title is software engineer. Designing, writing, and testing computer programs, specifically defense-related stuff.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Ok, I will call you "Bill". Whats your real name anyway?
Jake

It's Triple.


Posted by: Triple Threat

Quote:
Originally Posted by Rocco32
Great squats TT!! Are they down a little bit though? I remember you doing 330 and then I thought you may have went higher. I like your new avi!!
Rocco

Yes, they're down a little from when I peaked earlier this year. It's the old 2 steps forward, 1 step backwards. Don't want to get burned out.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Ok, I will call you "Bill". Whats your real name anyway?
Quote:
Originally Posted by Triple Threat
It's Triple.
OK, I lied. It's Steve, I think.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
OK, I lied. It's Steve, I think.


Do we need to stick one of those darn HELLO: My name is.... stickers on you

Must be all that testing of programs that has made you loose parts of your memory


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
OK, I lied. It's Steve, I think.
I'm a Steve too, I think


Posted by: Triple Threat

Fri, Dec 2. DE Bench

Bench Press
135 x 8
185 x 8
225 x 9
225 x 5

Decline BB Press
185 x 10
185 x 7

HS Iso Incline Press
90 x 12
140 x 9

Skull Crushers + CG Press Supersets
70 x 9 + 11
70 x 8 + 8
65 x 7 + 6

Lat Pulldown
150 x 8
170 x 7
170 x 6

HS High Row
180 x 8
230 x 6
230 x 6

Today’s workout sucked big time. I woke up feeling crappy and I’m sure it was from dinner last night. During the past week, they’ve been serving us lunch at the hotel where the conference was being held. They’ve had a buffet lunch, with a good selection of food, so I could always find something that fit the way I prefer to eat. At night we were on our own, so I could eat pretty much what I wanted to.

Last night, however, we had a dinner at the hotel, where we got one last chance to “network with our colleagues”. Unlike the lunches, there were only two choices for dinner. Take it or leave it. They served a sit-down, prime rib dinner. Now, I think that prime rib is like sex. When it’s good, it’s great. And when it’s bad, it’s still pretty good.

I may have to rethink that after last night’s meal. The meat was tough and over-cooked, and its tastelessness matched that of the potatoes and vegetables. It was edible, which is about the best thing I could say about the meal. Anyway, I don’t think that it agreed with me, and as I said, when I woke up this morning, I felt crappy. So I just muddled through a few exercises and called it a day.


Posted by: Devlin

Not good Trip. Hope you feel better soon.


Posted by: gwcaton

nice muddling ! Get better and kick some ass!


Posted by: Archangel

Jeesh Brother Triple, your "crappy" w/o has some big movers in there, I'd like to have some of those numbers my Friend!!! Hope you feel better soon too!!!


Posted by: Burner02

hhhm.....prime rib.....luv that stuff!
I used to work as a bus boy at the Air Force Academy Officer's Club WAY back when. At the end of the night, we would get to eat the rest of the left over Prime Rib...very good...also helped expand my waist a good bit...

Get home, get better and get busy!



Posted by: Pylon

I've never really been a prime rib fan, myself. I'll take a ribeye or strip any day.

To answer Boiler's question from a couple of days ago, I still carry my belt in my bag, but haven't used it in months, just like my gloaves and wraps. I feel like they should be in the bag, but they should STAY in the bag.


Posted by: Triple Threat

Thank you all for the get well wishes. I pushed Saturday's workout to Sunday and gave myself an extra day to get back in sync. Felt much better on Sunday.

Sun, Dec 4 DE Squat/DL

Box Squats 8”
Light bands + 195 x 2 (8 sets)

Seated calve raises (alternated with box squats)
115 x 8 (2 sets)
140 x 8 (2 sets)
150 x 6 (3 sets)

Platform Deadlifts
295 x 1 (6 sets)

Shrugs
365 x 8 (front)
365 x 8 (rear)

SLDL
245 x 6 (4 sets)

Crazy man cardio: Squats, Deadlifts, Leg Press triple sets
135 x 14 + 225 x 5 + 450 x 8
135 x 10 + 225 x 4 + 450 x 6
135 x 9 + 225 x 4 + 450 x 5
135 x 7 + 225 x 3 + 450 x 5



Ab Crunch Machine
45 x 10
90 x 10
135 x 10
160 x 6
160 x 5

BW: 225 (not bad, considering less than optimal eating this past week)


Posted by: Devlin

Glad to hear and see you are feeling better. Great workout


Posted by: gwcaton

Holy Chit Big Daddy Trip,
How am I supposed to keep up with you and your suicide cardio sessions !!!


Posted by: boilermaker

TT,

Why so many sets of calf work? Just curious. That's one intense workout!


Posted by: Pylon

Calves are tough little boogers. You have to kill them to get their attention.


Posted by: Rocco32

Your cardio gets worse everytime I look in here LOL! How are you liking that cardio?


Posted by: Burner02

Quote:
Originally Posted by Pylon
I've never really been a prime rib fan, myself. I'll take a ribeye or strip any day.

To answer Boiler's question from a couple of days ago, I still carry my belt in my bag, but haven't used it in months, just like my gloaves and wraps. I feel like they should be in the bag, but they should STAY in the bag.
That's where I keep my belt too! (have not gone 'heavy' in a while..)
'gloaves'...are those made with a special material?



Posted by: Pylon

They are big chunks of bread I wrap around my hands.


Posted by: Burner02

pretzels or doughnuts?

ok..I'm hungry...gonna go grab something to eat...


Posted by: Archangel

Awesome w/o Brother Triple, and you are beyond crazy with that cardio!!! Amazing, my hats definatly off to you my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Glad to hear and see you are feeling better. Great workout
Devlin

Thanks muchly. A little extra sleep plus my own cooking and good to go.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Holy Chit Big Daddy Trip,
How am I supposed to keep up with you and your suicide cardio sessions !!!
Gary

I think you've got that backwards. I'm trying to catch you.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Calves are tough little boogers. You have to kill them to get their attention.
Pylon

Exactly right. Plus I've been neglecting them lately.

Boiler


Posted by: Triple Threat

Quote:
Originally Posted by Rocco32
Your cardio gets worse everytime I look in here LOL! How are you liking that cardio?
Rocco

I think I've reached a maximum level of craziness with that triple set. There were only two other people in the gym when it came time for me to do my cardio, and they were both working upper body. So I didn't feel any guilt in tying up all that equipment.

That type of cardio certainly gets the heart pumping. I'd like to be able to get a few more sets in, though, and start seeing some progress in the stamina.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o Brother Triple, and you are beyond crazy with that cardio!!! Amazing, my hats definatly off to you my Friend!!!
Arch

Just trying to make the cardio sessions interesting. Thanks.


Posted by: Triple Threat

Mon, Dec 5. ME Bench

Floor Press
135 x 3
185 x 3
225 x 3
265 x 2
285 x 1 ( maxed at 295 last time)

Reverse Grip CG Bench Press
205 x 4 (4 sets)

Seated Tricep Extensions
100 x 8
106 x 7
106 x 7
106 x 6

BB Rows
235 x 5
235 x 5
235 x 4
235 x 4

Pullups
BW x 5
BW x 4 ( 1 more)
BW x 4 ( 1 more)
BW x 3

HS Low Row
140 x 9
160 x 9

Hang Clean and Press
105 x 5
105 x 4

Military Press
105 x 7
105 x 5

Hammer DB curls
45 x 6
45 x 5
35 x 8
35 x 7

Side Bends
110 x 8
110 x 8