Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations [Forum Archive]

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

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Posted by: Triple Threat

Fri, Feb 1

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
475 x 1

Chin-ups
BW x 7
BW x 6
BW x 5
BW x 4

Hyperextensions
40 x 6
45 x 6
50 x 6
55 x 4

Hammer Strength Low Row
180 x 6
200 x 6
220 x 6

This was supposed to have been Wednesday’s workout, but was still feeling crappy that day. Better now, but still kept the volume low.

Posted by: Stewart20

how much are you weighing these days TT? I am probably going to go for a heavy deadlift session tomorrow if all goes well between now and then, I want to see if I can break past my 450 tops.

Posted by: Scarface30

another great couple of workouts TT, some great deads there...475

think you'll hit 500 soon?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

how much are you weighing these days TT? I am probably going to go for a heavy deadlift session tomorrow if all goes well between now and then, I want to see if I can break past my 450 tops.

Stew

I'm at 232-233 these days. Weight has gone up a bit since I stopped doing cardio.

Good luck at busting that 450 plateau.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

another great couple of workouts TT, some great deads there...475

think you'll hit 500 soon?

Scarface

Thanks. I'm going to give it a shot. None of the other lifts are going anywhere, so I'll focus on the DLs for a while.

Posted by: Scarface30

just a quick question TT:

since I seen them here in your journal, I was just wondering what speed deads are (I am guessing speed bench would be the same sort of principle) and how you perform them?

I am thinking about maybe putting one of each in my new routine I am working on.

Posted by: the other half

475 deads, holy shit

. i can feel my back breaking just thinking about it.
great job.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

just a quick question TT:

since I seen them here in your journal, I was just wondering what speed deads are (I am guessing speed bench would be the same sort of principle) and how you perform them?

I am thinking about maybe putting one of each in my new routine I am working on.

Scarface

Speed deads are done with about 60% of a 1RM. I go from about 55% up to 70%.

They are supposed to be done explosively, with as much force as you would do with a 1RM attempt.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

475 deads, holy shit

. i can feel my back breaking just thinking about it.
great job.

OH

Thanks. My back feels fine. It's squats that get to me.

Posted by: Triple Threat

Mon, Feb 4

Squats
135 x 3
185 x 3
225 x 3
255 x 3
275 x 3
305 x 3

Incline Bench Press
135 x 3
185 x 3
205 x 3
225 x 3
245 x 2

Dips
BW x 8 (2 sets)

Woke up feeling blah, so skipped the AM workout and did a quick one at home after work.

Posted by: Triple Threat

Wed, Feb 6

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
485 x 1
505

Not quite there yet.

Pull-ups
BW x 4
BW x 4
BW x 3
BW x 5 (2 sets, used chalk on these)

Hammer Strength High Row
180 x 6
230 x 6
280 x 6 (4 sets)

Chin-ups
BW x 4 (3 sets)

Cardio (the long road back begins)
Elliptical machine – 10 grueling minutes

Posted by: soxmuscle

485 for a single?

What did the bar resemble today?

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

485 for a single?

What did the bar resemble today?

sox

Yes, only a single. I don't feel like messing up my back. It's the only one I've got.

They've got the cheapie bars at this gym, so once I get to about the 405-425 range, it starts to bend. I don't think it's got a permanent bend in it yet.

Posted by: b_reed23

still some very nice numbers on deads

Posted by: Pylon

Nice work Trips!

Posted by: Triple Threat

Fri, Feb 8

Squats
135 x 12
225 x 10
225 x 10
185 x 12

Incline Bench Press
135 x 12
185 x 10

185 x 9

Close Grip Bench Press
165 x 9
165 x 8
155 x 8

Dips
BW x 8

Posted by: Triple Threat

Billie

Pylon

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

Scarface

Speed deads are done with about 60% of a 1RM. I go from about 55% up to 70%.

They are supposed to be done explosively, with as much force as you would do with a 1RM attempt.

thanks TT.

great workout above, great PR on the incline

Posted by: the other half

just another easy day at the office.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

great workout above, great PR on the incline

Scarface

Thanks. It's been a long time since the last one.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

just another easy day at the office.

Posted by: Triple Threat

Sat, Feb 9

Speed Deadlifts
295 x 2 (6 sets)

Shrugs
225 x 12 (2 sets)

BB Rows
225 x 8
225 x 6

Chin-ups
BW x 6
BW x 5
BW x 5

SLDL
225 x 6 (2 sets)

Posted by: Triple Threat

Mon, Feb 11

Squats
135 x 6
225 x 6 (4 sets)

Incline Bench Press
135 x 6
185 x 6 (4 sets)

BB Row
135 x 6
185 x 6 (4 sets)

Good Mornings
135 x 10 (4 sets)

Assisted Pull-ups (I needed to do them assisted in order to get the reps up)
BW-40 x 10
BW-40 x 10
BW-46 x 8
BW-52 x 8

Dips
BW x 10 (2 sets)
BW x 8
BW x 7

Pilates
About 10 minutes

I was shooting for 4 x 10 on the pull-ups and dips, but didn't quite make it.

Posted by: Pylon

Nice work, Trips. You'll get the pulls next time.

Posted by: Scarface30

great job with those workouts TT

. Dips, and especially pullups, some of the hardest upper body movements you can do.

Posted by: b_reed23

you will definetly get the reps in next time....I know how you like a challenge

Posted by: fyredup1286

Trips--I got three words for ya....

U DA MAN!!!!

Posted by: the other half

killer numbers on those workouts.
how did the back feel after the 4 sets of goodmornings?
i like that feeling after those and hyperextensions.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work, Trips. You'll get the pulls next time.

Py

Pullups have always been my worst exercise. I'll just have to use more of an assist for the high rep days.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

great job with those workouts TT

. Dips, and especially pullups, some of the hardest upper body movements you can do.

Scarface

And carrying a few extra lbs around the middle doesn't make them any easier.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

you will definetly get the reps in next time....I know how you like a challenge

Billie

You got that right.

Posted by: Triple Threat

Quote:

Originally Posted by fyredup1286

Trips--I got three words for ya....

U DA MAN!!!!

Thanks fyredup.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

killer numbers on those workouts.
how did the back feel after the 4 sets of goodmornings?
i like that feeling after those and hyperextensions.

TOH

Back felt fine after the GMs. For some reason, GMs and DLs don't give me any trouble. Whenever I have back aches, it's from squatting, usually heavy.

Posted by: Triple Threat

Wed, Feb 13

Squats
135 x 6
185 x 10 (4 sets)

Incline Bench Press
135 x 6
155 x 10
165 x 10 (2 sets)
165 x 8

BB Row
135 x 6
165 x 10
175 x 10 (2 sets)
175 x 9

Deadlift
225 x 6 (4 sets)

Assisted Pull-ups
BW-34 x 6 (4 sets)

Dips
BW+10 x 6 (4 sets)

This week started a new program. Stewart will think I’m nuts

.

I’m not doing it exactly as written. The program calls for 5 workouts a week, but I’m planning on only 4. I’ve tried 5 days a week before, with less than desirable results. I’m also replacing the 5x5 sets with 4x6.

Observations after 2 days:
On Monday, I ran out of steam towards the end of the workout, when I was doing the 4x10’s. I thought it was just being at the end of the workout, but today the 4x10s were at the beginning of the workout, and they kicked my ass. So it seems that my muscular endurance is in the crapper. I get 7 or 8 reps easily, but the last couple require me winning a battle of wills. Maybe this program will help in that area.

The 4x6s went OK, although I did use a rather wimpy weight for the DLs. Good thing, too, since I didn’t have much left after that set. And yes, I did read the part about not doing squats and DLs on the same day.

It will be interesting to see how my body reacts to back-to-back workouts on Friday and Saturday.

Posted by: Stewart20

I personally think the guy who wrote that program was smoking crack when he came up with that thing. I was always under the assumption that if you were going to increase your frequency, you would need to proportionately decrease your volume and or intensity, and this program clearly does not follow that assumption. This has high frequency along with high volume with I would guess a rather low intensity.

I could see if there was one set per exercise per day that maybe it could work, but that's an awful lot of volume to be using for 4 workouts per week. I also happen to think that in your case, a nearly 500 pound deadlifter, that doing sets with 225, regardless of the reps is going to be a waste of time for you.

Now, I think the program would actually work better if you alternated the Group 1 and Group 2 exercises every day instead of doing them all at once. so say on monday do group 1 with 4x10, tuesday do group 2 with 4x6, thursday do group 1 with 4x6 and friday do group 2 with 4x10. that to me seems a little more sensible.

But hey, I hope you kick this program's ass anyway

Or, as I like to say, you will be doing something different by this time next week

Posted by: PreMier

similar to frequency training of tppt.. but this starts out hardcore instead of working up to it

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Now, I think the program would actually work better if you alternated the Group 1 and Group 2 exercises every day instead of doing them all at once. so say on monday do group 1 with 4x10, tuesday do group 2 with 4x6, thursday do group 1 with 4x6 and friday do group 2 with 4x10. that to me seems a little more sensible.

That's what I had been doing prior to this week. I had a push day and a pull day. Each one was done twice a week, with one of the workouts being low (4-6) reps, and the other high (8-12).

Perhaps a mix would work.

Full body on Mon and Wed, with Fri and Sat being a push/pull split.

This isn't a workout for the long haul, that's for sure. I figured I'd try it for a few weeks and see what happens.

Quote:

But hey, I hope you kick this program's ass anyway

Or, as I like to say, you will be doing something different by this time next week

Somehow I knew you'd say that, but I thought maybe the under/over would be 2 weeks.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

similar to frequency training of tppt.. but this starts out hardcore instead of working up to it

Yeah, the frequency portion of tppt is somewhat similar. I think TP had us do 2 workouts the 1st week, and increasing by 1 workout per week after that. I do remember hating the 5-workout week.

I find that 3 consecutive days of training just isn't enjoyable, but if you're going to work out 5 days per week, it's unavoidable.

Where is TP anyway?

I haven't seen him around here in quite some time.

Posted by: PreMier

i dont know what happened to steve.. i wish he would post more, the guy is really smart. hell, i dont even know where jodi is

Posted by: DaMayor

They probably saw that I was here again and left town.

Hey T, how goes the new program? I believe I will give it a try Monday.

BTW, in my earlier post, I never meant to say that you were OLD.....just older than I am.

Posted by: Jodi

Quote:

Originally Posted by PreMier

i dont know what happened to steve.. i wish he would post more, the guy is really smart. hell, i dont even know where jodi is

Hey there Jakey! I'm around, just haven't had the time to be here much

Posted by: PreMier

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

i dont know what happened to steve.. i wish he would post more, the guy is really smart. hell, i dont even know where jodi is

Yeah, I miss his posts too. Probably got too busy with all his other projects.

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

BTW, in my earlier post, I never meant to say that you were OLD.....just older than I am.

That's OK, I knew what you meant. Now Albob, he's OLD.

Posted by: Triple Threat

Quote:

Originally Posted by Jodi

Hey there Jakey! I'm around, just haven't had the time to be here much

Still here, that's good.

We thought that something bad might have happened after the Super Bowl.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

No offense, but I really, really, REALLY hope that was directed to Jodi and not me.

Posted by: Triple Threat

Fri, Feb 15

Squats
135 x 6
185 x 4
235 x 6 (4 sets)

Incline Bench Press
135 x 6
195 x 6 (4 sets)

BB Row
135 x 6
205 x 6 (4 sets)

Good Mornings
155 x 10
165 x 10
175 x 10

175 x 8

Assisted Pull-ups
BW-40 x 10
BW-40 x 10
BW-40 x 9
BW-40 x 8

Dips
BW+10 x 10
BW+10 x 9
BW+10 x 9
BW+10 x 8

I have only one thing to say.

Once again I cruised though the 4x6’s, but was ready to call it a day after the GMs. The workouts are taking longer to complete. Monday’s took 55 minutes, and Wednesday’s just a bit longer, coming in just under 1 hour. Today’s workout stretched to 75 minutes.

And here is another oddity. My weight on Mon and Wed was 234. Today it was 229. My weight fluctuates a little, but 5 lb in 2 days in not common.

Tune in tomorrow when we’ll see if TT can do 2 consecutive days of this or if Stewart is right after all.

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

And here is another oddity. My weight on Mon and Wed was 234. Today it was 229. My weight fluctuates a little, but 5 lb in 2 days in not common.

What's your diet like these days? Think it could have simply been water loss? I noticed that when I (recently) started my new "program" that I lost four pounds in a couple of days as well. I think it is just your system's way of saying

Posted by: DaMayor

Hey! Jodi's still here....cool!

Wait a minute....did I do anything to piss her off last time I was around?

Posted by: the other half

175 on GM.

5 pounds in two days. you keep that up and you will look like a stick figure in a month.

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

Diet during the week is very good and consistent. I take only what I need to work, nothing extra, and resist the temptation to feed the vending machines. If I had to guess, I'd say most of the weight loss was water, although water consumption has been consistent lately also, at least judging by the number of trips to the men's room.

I'm not really worried about the 5 lb drop, just threw it out there as an observation.

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

Wait a minute....did I do anything to piss her off last time I was around?

DaMayor? Piss someone off?

Impossible.

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

No offense, but I really, really, REALLY hope that was directed to Jodi and not me.

fine, be that way. it wasnt for you.. jerk

Posted by: Triple Threat

Quote:

Originally Posted by the other half

5 pounds in two days. you keep that up and you will look like a stick figure in a month.

You mean like this?

Posted by: the other half

thats bad ass

Posted by: Scarface30

still moving some serious weight in here TT

excellent job on that GM PR too!

Posted by: Triple Threat

Sat, Feb 16

Squats
135 x 6
205 x 10 (2 sets)

Incline Bench Press
135 x 6
175 x 10 (2 sets)

BB Row
135 x 6
185 x 10 (2 sets)

Deadlift
275 x 5
295 x 5
315 x 5

Chin-ups
BW x 6
BW x 6
BW x 5

Dips
BW x 6 (3 sets)
I really should be doing these low rep dips with added weight, but I don't have belt at home.

In the immortal words of Kramer, ”I’m out!”

Stewart was right (as usual). That amount of volume is too much. Maybe if I was in my 20’s or chemically assisted it would be doable, but since I’m neither, this experiment is going to get a modification.

BTW, if you’re looking for a THREE day a week, full-body program, this one could be doable for a few weeks. The only way I made it through the consecutive day workouts was to reduce the volume on the second day. Which leads me to next week’s plan.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

still moving some serious weight in here TT

excellent job on that GM PR too!

Scarface

Thanks.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

I really should be doing these low rep dips with added weight, but I don't have belt at home.

How much would you use? At this point, I'm only doing 35. So I hold the plate between my legs. But I was given the good advice to simply use a backpack.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

How much would you use? At this point, I'm only doing 35. So I hold the plate between my legs. But I was given the good advice to simply use a backpack.

DOMS

For the higher reps (8-10), I'm in the 20-25 range. For 4-6 reps, maybe 30-35? The backpack idea has merit. I will try that next time I workout at home.

Thanks.

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

In the immortal words of Kramer, ”I’m out!”

Posted by: Triple Threat

Mon, Feb 18

Squats
135 x 6
185 x 3
245 x 4 (3 sets)

Incline Bench Press
135 x 6
205 x 4 (3 sets)

BB Row
135 x 6
225 x 4 (3 sets)

Good Mornings
135 x 6
185 x 8 (2 sets)

Assisted Pull-ups
BW-34 x 8 (2 sets)

Dips
BW+20 x 8 (2 sets)

Cardio
Elliptical – 10 minutes

So there it is. Same exercises, but at a much reduced volume. I’ll be playing around with the sets and reps. Today’s goal was 3x4 for the low reps and 2x8 for the high reps. Even had enough left in the tank for some cardio.

Posted by: Pylon

Nice work, Trips!

Posted by: Triple Threat

Wed, Feb 20 (Plan: 3x8, 5x4)

Squats
135 x 6
225 x 8 (3 sets)

Incline Bench Press
135 x 6
185 x 8 (3 sets)

BB Row
135 x 6
205 x 8

Deadlift
315 x 4
365 x 4 (5 sets)

Chin-ups
BW x 4
BW+20 x 4 (2 sets) Notice the plus sign?

BW+15 x 4 (2 sets)
BW+15 x 3

Dips
BW x 4
BW+40 x 4 (5 sets)

I had originally planned on doing the same set x rep scheme as Monday (2x8, 3x4), but when I got to the gym, I was feeling rather frisky, so I upped those modest plans. I felt drained after the workout, but not the beat up feeling I had last week.

Posted by: Pylon

Nice work, Trips!

Posted by: Scarface30

great stuff TT

for being a big guy (in a good way) and yet adding weight to the chins, that is some serious strength happening!

Posted by: DLDave

Good move on scrapping that program. What a load of BS (no offense intended towards you though). He suggests doing the same type of movements up to 5 times a week, if I'm understanding correctly? If so, when is it that you recover, also known as when the muscle tissue repairs itself and gets bigger, the entire point of hypertrophy-based workouts? I particularly like his comment towards the end "If you choose to continue with the program beyond six weeks..." Guess he doesn't have a lot of confidence in it himself.

Anyways, looks like you've got a good deal of strength going on. Now I have to dig through your log to see what it is that you're trying to get done

Posted by: the other half

TT, great job on the dips. "+40". i cant wait to be able to do dips agian. its so much fun watching katt burn out doing them. she always wants to count the partial reps.

actually i was looking at her tri's the other day, and they are fucking huge for a women her size.

Posted by: soxmuscle

Keep dancing.

Weighted chins and weighted dips are my faves.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work, Trips!

Pylon

Thankee, thankee, thankee.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

great stuff TT

for being a big guy (in a good way) and yet adding weight to the chins, that is some serious strength happening!

Scarface

Chins (palms facing towards me) are much easier for me than pull-ups (palms facing away). Plus I was doing only 4 rep sets so muscular endurance was not a factor.

Posted by: JerseyDevil

hey TT

Posted by: Triple Threat

Quote:

Originally Posted by DLDave

Good move on scrapping that program. What a load of BS (no offense intended towards you though). He suggests doing the same type of movements up to 5 times a week, if I'm understanding correctly? If so, when is it that you recover, also known as when the muscle tissue repairs itself and gets bigger, the entire point of hypertrophy-based workouts? I particularly like his comment towards the end "If you choose to continue with the program beyond six weeks..." Guess he doesn't have a lot of confidence in it himself.

Anyways, looks like you've got a good deal of strength going on. Now I have to dig through your log to see what it is that you're trying to get done

Dave

Welcome to my journal. You understood the article the same way that I did. 5 full-body workouts per week. I knew right off that that was too much. I wasn't sure about the volume if done over only 4 days, but that proved to be too much also.

I'm not sure that you want to plow through all 3600+ posts in this journal, so I'll give you the Cliff Notes version. They still have Cliff Notes, don't they?

My training for the longest time was mostly Westside. While size is nice, strength was more important to me. Westside permitted me the "correct" (for me) number of workouts per week, and I liked the results from it.

However, since I wasn't doing any PL comps, I would occasionally get bored, see something new, and decide to give it a go. Some forays into other training included 5x5, Smolov Squat Cycle, and Sheiko training.

A bit of boredom precipitated the latest change, the 5 day full-body one which didn't last too long. Right now, I'm just trying to scale it down to a manageable 4-day per week workout plan.

As for goals, as I head into my mid-50's

I'm just trying to maintain what I've got. PRs in the low rep range are few and far between if at all. Any PRs lately have been in the higher rep ranges. I'm just trying to stave off the effects of getting older, trying to stay healthy and in shape.

Hope I haven't rambled too much.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

TT, great job on the dips. "+40". i cant wait to be able to do dips agian. its so much fun watching katt burn out doing them. she always wants to count the partial reps.

actually i was looking at her tri's the other day, and they are fucking huge for a women her size.

TOH

I used to hate dips, but nowadays they're a staple in my workouts.

As for katt, I hope you realize what a good catch you have there.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

Keep dancing.

Weighted chins and weighted dips are my faves.

sox

If you insist.

Weighted chins I can do a few of. Pull-ups? Well they're another story.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

hey TT

JD

Good to have you back here posting again.

Posted by: Gazhole

Man, i havent done weighted pullups in a LONG time...

Solid workouts, dude

Posted by: katt

Quote:

Originally Posted by Triple Threat

sox

If you insist.

Weighted chins I can do a few of. Pull-ups? Well they're another story.

I love those dancing guys!!

Also, contrary to what OH said,,, I really don't think my triceps are that big,, he's just biased..

Posted by: Pylon

Quote:

Originally Posted by katt

I love those dancing guys!!

Also, contrary to what OH said,,, I really don't think my triceps are that big,, he's just biased..

Maybe they just look big compared to his...

Posted by: katt

Quote:

Originally Posted by Pylon

Maybe they just look big compared to his...

Posted by: the other half

Quote:

Originally Posted by Pylon

Maybe they just look big compared to his...

ouch!!!!!

Posted by: Pylon

Hey, it's just speculation...

Posted by: Triple Threat

Quote:

Originally Posted by katt

Also, contrary to what OH said,,, I really don't think my triceps are that big,, he's just biased..

Quote:

Originally Posted by Pylon

Maybe they just look big compared to his...

There have been some really great slams at IM, but that one is top 10 material.

Posted by: the other half

there ya go, just jump on the band wagon.

Posted by: Archangel

Lookin Good BRother Triple, hope all is well my Friend!!!

Posted by: b_reed23

how's it goin Trips??

Posted by: Triple Threat

Mon, Mar 3

Squats
135 x 5
185 x 6
205 x 4
225 x 4
245 x 3
245 x 2

Lunge
45 x 16 (8 each leg)
65 x 16

Bench Press
135 x 6
165 x 4
185 x 4
205 x 4
225 x 4

Close Grip Bench Press
185 x 4
195 x 4
205 x 4
215 x 3

Dips
BW+25 x 8
BW+25 x 6

Standing Military Press
65 x 8
85 x 8

Ab Crunch Machine
45 x 12
90 x 10
90 x 8

Cardio
Elliptical – 10 minutes

Coming back after a week off always sucks for me. Strength was down somewhat and stamina was way down.

Last week was the week from hell. Caught a cold early in the week and just couldn’t shake it. Workouts were non-existent.

Posted by: b_reed23

looks good especially after being sick...are you completly over it now?

Posted by: Stewart20

Do you take a lot of vitamin C or any other vitamins? I swear by them, it's kept me pretty well for a good stretch now, knock on wood.

Posted by: Archangel

Keep that chin up Brother triple, w/o was solid imo!!! Hope your feelin better and have kicked that cold my Friend!!!

Posted by: PreMier

you vacation too much. thats why you get sick lol

Posted by: katt

Awsome workout TT!! Yeah the cold thing sucks,, it's been going around our office for the last 4 months.. Usually I'm pretty "resistant" to things, but not this one... And of course it can't be the usual 2-4 day feel bad cold... it's got to be the 2-4 week one..

Posted by: the other half

really we are just passing it back and forth.

Posted by: Scarface30

looks like a damn strong workout to me TT

colds are a bitch, but it looks like you're fighting through it!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

looks good especially after being sick...are you completly over it now?

Billie

I've been drug-free since last Saturday.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Do you take a lot of vitamin C or any other vitamins? I swear by them, it's kept me pretty well for a good stretch now, knock on wood.

Stewart

I take 1000 mg every morning. Didn't seem to help this time, though.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Keep that chin up Brother triple, w/o was solid imo!!! Hope your feelin better and have kicked that cold my Friend!!!

Arch

Thanks, Arch. Feeling better now that the cold is gone.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

you vacation too much. thats why you get sick lol

Jake

I wish I took too many vacations.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Awsome workout TT!! Yeah the cold thing sucks,, it's been going around our office for the last 4 months.. Usually I'm pretty "resistant" to things, but not this one... And of course it can't be the usual 2-4 day feel bad cold... it's got to be the 2-4 week one..

katt

I think I got this one from my daughter. First she got it, then me, then my son. So we had the germs in the house for about 10 days.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

really we are just passing it back and forth.

TOH

Well at least you had fun doing it.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

looks like a damn strong workout to me TT

colds are a bitch, but it looks like you're fighting through it!

Scarface

It's gone now, but wreaked havoc with the workouts. On the bright side, at least it wasn't the flu.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Stewart

I take 1000 mg every morning. Didn't seem to help this time, though.

OK, I am talking like at least 5000mg per day, plus a multi vitamin, plus, if I feel like I am starting to get sick, I load up on zinc too. Seems to be working for me so far, as I have stayed relatively sick free for a good 5 years now, except for a minor cold here and there, which was gone in 2-3 days as opposed to the week or so that most people are getting sick now a days.

Gotta remember how much extra stress our workouts place on our bodies, I feel we need a lot more in terms of defences than a normal, non weight lifting person would need.

Of course, I have no idea what this is going to do to me long term, but hey, it's working now.

Posted by: Triple Threat

5000 mg a day, consistently, and no problems? I guess it's safe for me to up it to 2000 then.

When it comes to stuff like that, I'm extremely conservative, not willing to take any sort of risks.

Posted by: Triple Threat

Wed, Mar 5

Deadlift
135 x 3
225 x 3
315 x 3
365 x 3
385 x 1
405 x 1

Good Mornings
135 x 4
185 x 4
205 x 4
225 x 4
245 x 3

BB Row
135 x 4
185 x 4
225 x 4
245 x 4
245 x 4

Pull-ups
BW x 5
BW x 5
BW x 4

Shrugs
225 x 6
275 x 4 (3 sets, but DOH grip was failing

)

Chin-ups
BW x 5
BW x 4
BW x 4

Free Motion*** single leg curl
20 x 8 (each leg, 3 sets)

Cardio
Elliptical – 11 minutes

Fatigued back was a poignant reminder of why I need to DL on a regular basis. Lower back gave out a lot sooner than I thought it would have and today (Thursday) my lower back is as stiff and sore as it has been in a very long time.

There’s some new equipment in the gym, with the crappy Cybex machines being moved up to the “fitness room” to replace some ancient Nautilus equipment. The new stuff is a brand called Free Motion. They’re machines with cables and pulleys, but you’re not locked into a fixed plane of motion. The one I used is intended for hamstrings and hips. Definitely felt it in the hamstrings.

There is also a machine that can be used for deadlifts, but the weight stack goes up to only 200 lb. A fat lot of good that is going to do for me.

There’s a chest press, shoulder press, leg curl, row, squat and calf version, too.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

5000 mg a day, consistently, and no problems? I guess it's safe for me to up it to 2000 then.

When it comes to stuff like that, I'm extremely conservative, not willing to take any sort of risks.

Well, I have been working under the assumption that vitamin C is one of the less toxic vitamins, and that even if 5000mg per day is excessive, the extra that my body doesn't use I figured would just be peed out.

I am not as cavalier with the other stuff, mainly just vitamin C and zinc when I feel like I am getting sick. I know I probably don't need it all, but whether or not it is psychological, it seems to be working.

Posted by: soxmuscle

That's a solid workout.

Deads and GM's in the same day? Ugh, that sounds brutal.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

That's a solid workout.

Deads and GM's in the same day? Ugh, that sounds brutal.

sox

In that case it felt like it sounds.

It had quite the negative effect on today's workout.

Posted by: the other half

thats what is so funny about this site. you see what other people do, and hear their comments about good and bad, but yet we still have to find out for ourselves.

deads and GM, together. your friggin nuts. oh, but i think i might try that myself.

Posted by: PreMier

nice workout capt'n. someday i will deadlift as much as you

Posted by: Scarface30

another solid workout TT

and I third the deads and GMs...crazy stuff!

Posted by: Triple Threat

Quote:

Originally Posted by the other half

thats what is so funny about this site. you see what other people do, and hear their comments about good and bad, but yet we still have to find out for ourselves.

deads and GM, together. your friggin nuts. oh, but i think i might try that myself.

TOH

It's like walking past a wall that has a "Wet Paint" sign on it. You've got to touch it just to be sure.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

nice workout capt'n. someday i will deadlift as much as you

No doubt you will, just keep at it. I think DLs are the easiest of the big 3 to max out with. With squats and bench, the failure point is halfway through the lift. With DLs, it's at the start. You can get pinned on a squat or bench, but I've never heard of anyone getting pinned on a DL.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

another solid workout TT

and I third the deads and GMs...crazy stuff!

So when are you going to try it?

(See TOH's post above)

Posted by: Triple Threat

Fri, Mar 7

Free Motion Squats
100 x 8
140 x 8
180 x 8
220 x 7

Incline Bench Press
135 x 8
165 x 8
165 x 8
165 x 7

Free Motion Chest Press
50 x 10
70 x 8
80 x 8

Dips
BW+30 x 6
BW+30 x 5

1 arm tricep extentions (used Free Motion multi-exercise machine)
15 x 8
20 x 8

Lateral Raise (used Free Motion multi-exercise machine)
10 x 8 (each side)
15 x 7

Back was still sore (stiff sore, not painful sore) so I used that as an excuse to use the squat machine.

Squats
Pros: Absolutely no strain on the lower back, which was the perfect thing for me today.
Cons: It feels more like a standing leg press than a squat. In fact, it doesn’t feel like a squat at all. The pads are on top of the shoulder as opposed to regular squats with the bar on the traps. It wasn’t the most pleasant feeling at the higher weights, but perhaps regular use would get the body used to the pressure.
Rating: 4 out of 10.

Chest Press
This machine can be used for incline, flat, and decline presses depending on what direction the user pushes. Seat back is not quite vertical, maybe about 10-15 degrees from vertical. Decent isolation, it felt like dumbbells.
Rating: 7 out of 10.

Multi-exercise machine
No better or worse than any other multi-exercise station that I’ve used.

Posted by: the other half

Quote:

Originally Posted by Triple Threat

TOH

It's like walking past a wall that has a "Wet Paint" sign on it. You've got to touch it just to be sure.

and who says that humans are the "smart ones"?

Posted by: Triple Threat

Sat, Mar 8

Speed Deadlifts
275 x 1 (3 sets)
285 x 1 (3 sets)

Good Mornings
135 x 8
185 x 6 (2 sets)

Chin-ups
BW x 6
BW x 5
BW x 5

BB Row
225 x 6 (2 sets)

Shrugs
245 x 8 (2 sets)

Posted by: Triple Threat

Mon, Mar 10

Floor Press
135 x 5
185 x 5
205 x 5
225 x 3
235 x 3
245 x 3
255 x 1
265 x 1

Dips
BW+30 x 7
BW+30 x 6
BW+30 x 6
BW+30 x 5

Hammer Strength High Rows
180 x 8
230 x 6
280 x 6 (2 sets)
280 x 5 (2 sets)

Chin-ups
BW x 4 (2 sets)

Cardio
Elliptical – 12 minutes

I felt very sleepy during the workout

, probably the result of the time change. It was easier getting up this morning, so hopefully by tomorrow, things will be back to normal.

Posted by: DOMS

Solid workout, TT!

What's your current bodyweight?

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Solid workout, TT!

What's your current bodyweight?

DOMS

The scale read 228 yesterday morning. I usually weigh myself before the workout, with workout clothes and sneakers on.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

DOMS

The scale read 228 yesterday morning. I usually weigh myself before the workout, with workout clothes and sneakers on.

228 wow, you're going the opposite direction as me! I tipped the scales at 220.5 this morning, I just don't know if it's added muscle, or because of that tub of pillsbury chocolate chip cookies that we bought *for my son* that is in my fridge!!

Posted by: Stewart20

It's real scary too, cause I am 5'10 and weigh 220 pounds. Now when I was 140 pounds soaking wet in 12th grade, I always wished I could be 6'2" 220 lbs, that was always my magic target height and weight.

Back then I thought 220 pounds was HUGE, now I look at myself and I think I am still just a regular old small guy. It really only is until I see pictures of myself and my friends who truly do weigh less than me that I notice that difference, but in daily life, I still think I am not that big, and I guess that goes back to my "disorder" from when I was a little guy always wanting to be a big guy. Now, by all accounts, I am a big guy and I want to be bigger---a vicious cycle!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Stew

My eating during the trip to Florida wasn't exactly the best. Too much crap, too many meals at Disney, and on top of all that, I didn't get to the gym as much as I wanted.

Although I returned to the gym after vacation, the poor eating habits remained with me, resulting in a peak of 237 towards the end of January. I said enough of this and started being a little more careful with what I ate.

I've also started doing a little cardio, but I need to pick up the pace there. My son's soccer team will be practicing outdoors in a couple of weeks. I'm helping out (especially with conditioning) so damned if I'm going to go out there and be huffing and puffing while trying to get them into shape.

Posted by: Triple Threat

It's not the weight that I'm concerned with, it's how that weight is distributed and especially what it looks like. 220 lb with 25% fat is going to look a lot different than 220 lb with 10% fat.

I remember going to a benefit basketball game a long time ago. Pepper Johnson (playing for the NY Giants at the time) was one of the players. He was about 235 lb and muscular, but not bulky looking. He looked great and I thought that's the look I wouldn't mind having. Well, at 235, I didn't look like that.

Now I'm working on gut-be-gone.

Posted by: PreMier

whats the new avi?

Posted by: Archangel

Awesome #'s in here BRother Triple, strong as usual!!!

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

whats the new avi?

Jake

Wassa matter?

Don't you like it?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Awesome #'s in here BRother Triple, strong as usual!!!

Arch

Thanks, getting back into it after losing a lot of ground during vacation and then being sick.

Posted by: PreMier

looks like watermelons on a red blanket..

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

Arch

Thanks, getting back into it after losing a lot of ground during vacation and then being sick.

see too much vacationing!

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

see too much vacationing!

I didn't know there was such a thing.

Posted by: Triple Threat

Wed, Mar 12

Box Squats
135 x 5
185 x 3
225 x 3
245 x 3
265 x 1
275 x 1

Deadlift
315 x 1
405 x 1
455 x 1

Free Motion single leg curl
22.5 x 8 (each leg)
25 x 8 (each leg, 3 sets)

Hyperextensions
60 x 6 (4 sets)

Cardio
Elliptical – 13 minutes

BW: 227

Posted by: the other half

short but sweet workout. the best kind.

on your deads, what stance do you use, and do you start from the ground and hit the floor every rep?

Posted by: Archangel

BIG #'s my Friend, I'm curious about your Deads as well, I think I remember you saying you used a Conventional grip?!? I tried them and Sumos and actually prefer Sumos, but I alternate sometimes!!!

Posted by: Triple Threat

I do DLs with a conventional stance (arms outside of the legs) and use a mixed (over-under) grip, alternating which hand is up on each set.

I always start from the floor and for multiple rep sets, I always lower the weights to the floor, reset the grip, and lift. It takes only about a second to reset the grip, but pausing for a second prevents any kind of bounce (gym has rubber mats on the floor). At home the floor is concrete.

I've tried sumo a few times, but I don't like the feel. It's hard to teach an old dog new tricks, you know.

Posted by: Triple Threat

Fri, Mar 14

Close Grip Bench Press
135 x 8
185 x 8
205 x 7

Chin-ups
BW x 5

BB Rows
135 x 8
185 x 8

Pathetic!

I overslept, so couldn’t make it in the early AM. Figured I’d get out at lunch, but got tied up with work. Thought I might workout after work, but just wasn’t in the mood. This is as far as I got. Good thing days like this don’t happen very often.

Sat, Mar 15

Squats
135 x 8
165 x 20
185 x 12
185 x 12

Speed Deadlifts
295 x 1 (6 sets)

Good Mornings
135 x 8
185 x 6
205 x 6

Shrugs
295 x 8 (2 sets)

Posted by: Triple Threat

Mon, Mar 17

Floor Press
135 x 6
185 x 5
225 x 3
245 x 3
255 x 2
265 x 1
275 x 1

Pull-ups
BW x 7
BW x 6
BW x 5

Dips
BW+40 x 5 (3 sets)

Hammer Strength High Rows
180 x 8
270 x 8

Chin-ups
BW x 7
BW x 5
BW x 4

Free Motion 1 arm seated rows
100 x 10 (each arm)
130 x 8
150 x 7

Standing Overhead Press
95 x 6
105 x 5

Cardio
Elliptical – 8 minutes

BW: 227, which is a minor miracle. Yesterday was my father’s birthday so we all went out to eat and then had lots of sugary desserts back at the house. Gotta splurge once in a while on special occasions. Back on the clean-eating wagon today.

Posted by: Stewart20

that is one hell of a workout there TT, I think I would have been gassed by the 4th exercise....hell I was gassed on my simple little back workout today, which was not really taxing at all.

God I am out of shape

Posted by: Archangel

Lookin strong my Friend, Good lookin w/o's Brother triple!!!

Posted by: the other half

looks like you are liking those weighted dips. always a good workout after a good day of eating

Posted by: b_reed23

very nice workouts, I don't know how you do it sometimes!

Posted by: katt

pullups, dips and chins all in the same workout?? I'd be a big ole' puddle of goo on the floor after that workout.. gj!!!

Posted by: nadirmg

Trip claims he's a charter member of the pull-up welfare club but he's doing BW pull-ups! (is he really one of us??) Nice w/o, man!

Question for you, I tried good mornings a few weeks ago, and it felt like i was doing it totally wrong. are you supposed to bend your legs at all? and when i was lifting it felt like i was using my shoulders too much.
should i be lifting with more of my lower back, like back extensions?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

that is one hell of a workout there TT, I think I would have been gassed by the 4th exercise....hell I was gassed on my simple little back workout today, which was not really taxing at all.

God I am out of shape

Stew

The limited cardio I've been doing seems to have been helping. RIs do tend to get a little long later in the workout, but as I have only so much time in the AM, I have to keep it moving.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Lookin strong my Friend, Good lookin w/o's Brother triple!!!

Thanks, Arch!

Posted by: Triple Threat

Quote:

Originally Posted by the other half

looks like you are liking those weighted dips. always a good workout after a good day of eating

TOH

Some people say that dips hurt their shoulders, but so far the weighted dips aren't posing a problem for mine. We'll see as the weights get heavier.

So do we eat well to workout or do we workout so we cat eat well?

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

very nice workouts, I don't know how you do it sometimes!

Billie

Simple. Drugs.

Posted by: Triple Threat

Quote:

Originally Posted by katt

pullups, dips and chins all in the same workout?? I'd be a big ole' puddle of goo on the floor after that workout.. gj!!!

katt

I even moved the pull-ups to earlier in the workout to do them while still fresh. Helps a little, but still can't nail 10.

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

Trip claims he's a charter member of the pull-up welfare club but he's doing BW pull-ups! (is he really one of us??) Nice w/o, man!

Question for you, I tried good mornings a few weeks ago, and it felt like i was doing it totally wrong. are you supposed to bend your legs at all? and when i was lifting it felt like i was using my shoulders too much.
should i be lifting with more of my lower back, like back extensions?

nadirmg

Welcome to my journal!

I am a charter member of the pull-up welfare club. You just need to look back to an earlier time. And until I can do a set of 10, I'll still consider myself a member.

As to the GM questions, yes and yes.
I do bend my knees very slightly, and maintain the bend throughout the set. You should feel it in the lower back and also in the hamstrings.

I believe on exrx.net they show it being done with a straight leg.

Posted by: Triple Threat

Tue, Mar 18

.5 mile jog

Finally some outdoor cardio!

Posted by: Triple Threat

Wed, Mar 19

Box Squats
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
255 x 2

Good Mornings
135 x 6
185 x 4
205 x 4

Free Motion single leg curl
25 x 8 (each leg)
30 x 6 (2 sets)

Hyperextensions
65 x 6

65 x 5
65 x 5

Ab Crunch Machine
45 x 12
90 x 12
115 x 8
115 x 7

Pilates
10 minutes various stretching and core work

BW: holding steady at 227

Maybe doing that half-mile run last night wasn’t the best thing to be doing the night before a lower body workout.

Wasn’t in the mood for DLs today.

Posted by: Archangel

Excellent w/o and great Hypers my Friend!!!

Posted by: katt

We definitely need to keep track of all us peeps in the pullup welfare club...

So how many pullups can we do before we get booted out??

Posted by: the other half

thats a big weight for hyperextensions. what do you use, a db, or plates?

Posted by: Stewart20

I have done hypers in the past with 120 pound dbs. I held them up to my chest and did the hypers. Not really THAT difficult if you have a strong back from deadlifting and stuff.

I think if you put the weight behind your head, it would make things a LOT harder, and I think I would be lucky to manage a 45 pound bar doing it that way, I just think the setup is too hard, it's easier to just bring a db up to your chest, then put a bar on your back and get into the hyper machine

Also, if you do crunches with extra weight, put the weight behind your head as well, MUCH much harder that way.

That wasn't meant to take anything away from you TT, it still takes time to work up on these....

Posted by: nadirmg

Quote:

Originally Posted by Stewart20

I have done hypers in the past with 120 pound dbs. I held them up to my chest and did the hypers. Not really THAT difficult if you have a strong back from deadlifting and stuff.

I think if you put the weight behind your head, it would make things a LOT harder, and I think I would be lucky to manage a 45 pound bar doing it that way, I just think the setup is too hard, it's easier to just bring a db up to your chest, then put a bar on your back and get into the hyper machine