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


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Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Nice w/out, Trips. Always fun to be the only one working legs.
Pylon

I've noticed that people just don't like to work legs, probably because it takes a lot of effort. Of those that do work legs, it's mostly leg extensions and lying leg curls. Even when I went to that busy Gold's up in Woburn, the day I did legs there were three other guys using doing leg presses and one guy doing quarter squats and lunges. Everyone else was doing upper body or cardio.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Damn, you deadlift more than me!
Jake

At least for the time being until you get serious again.


Posted by: Burner02

I'll be happy when I can pull up 4 plates....now if I can do that w/out straps...WHEW!


Posted by: b_reed23

wow!! nice number on those Deadlifts, and Shrugs!!!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
I'll be happy when I can pull up 4 plates....now if I can do that w/out straps...WHEW!
No straps for deadlifts.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
wow!! nice number on those Deadlifts, and Shrugs!!!
Billie

Thank you and welcome to my journal.


Posted by: Triple Threat

Fri, Dec 9. DE Bench

Pull-ups
BW x 6
BW x 5

Burner, you’re safe for a while.

Speed Bench (Ramping up again, starting with ~50%)
Mini-bands + 155, 8 x 3

Bench Press
155 x 15
155 x 11

Incline DB Press
75 x 6
75 x 5

Pull-ups (yes, again)
BW x 5
BW x 4

Skull Crushers + CG Press Supersets
75 x 10 + 10
75 x 8 + 7
75 x 6 + 5

I did the skulls with a thumbless grip. There seemed to be much less stress on the elbows than when I used a normal grip.

1 arm DB Row
110 x 8
110 x 8

Pull-ups (one more time)
BW x 4
BW x 3

BB Curls
65 x 10
75 x 7
75 x 6


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
Pylon

I've noticed that people just don't like to work legs, probably because it takes a lot of effort. Of those that do work legs, it's mostly leg extensions and lying leg curls. Even when I went to that busy Gold's up in Woburn, the day I did legs there were three other guys using doing leg presses and one guy doing quarter squats and lunges. Everyone else was doing upper body or cardio.

I always enjoy going to a gym in a different town and seeing how much dust is gathered on the power cage. I went to Gold's in St. Paul a while back. It was a great place, lots of everything, a pool, juice bar, high tech everything. And there, waaaaaaaay back in the corner, stood two cages, untouched by human hands. I looked at the guys there who were busting out of their shirts, tottering around on toothpicks, and just laughed...


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Fri, Dec 9. DE Bench
Burner, you’re safe for a while.
...not if I keep missing workouts....

liked how u went back and knocked out some more though!

Maybe a thought on something I read some time back..might be beneficial on a couple 'layers'...
if u can...when u get done doing a set of bench...go a do a set of pull ups..something about the opposite muscles making u stronger? (your bench may be better) and dont count the pull ups as a back work out.


Posted by: yellowmoomba

Quote:
Originally Posted by Pylon
I always enjoy going to a gym in a different town and seeing how much dust is gathered on the power cage. I went to Gold's in St. Paul a while back. It was a great place, lots of everything, a pool, juice bar, high tech everything. And there, waaaaaaaay back in the corner, stood two cages, untouched by human hands. I looked at the guys there who were busting out of their shirts, tottering around on toothpicks, and just laughed...
Good one


Posted by: b_reed23

WOW!! 110lb one arm rows??? Yikes..makes me hurt thinking about it!

I've been lurking for a while...just thought I'd offer my .02 cents worth!


Posted by: Burner02

C'mon, Ms. B- u can do that! I think I would need straps for that much weight though...hmm..gonna have to find out...I am...intrigued....



Posted by: boilermaker

Quote:
Originally Posted by b_reed23
WOW!! 110lb one arm rows??? Yikes..makes me hurt thinking about it!

I've been lurking for a while...just thought I'd offer my .02 cents worth!
I do these with a knee and hand on the bench. Start with arm hanging straight down and pull to abdomin/hip area. Is this the right form? I saw in one video the guy rotating the dumbell as he pulled, from pronated to supinated. Is this necessary?


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Fri, Dec 9. DE Bench

Pull-ups
BW x 6
BW x 5

Burner, you’re safe for a while.

Speed Bench (Ramping up again, starting with ~50%)
Mini-bands + 155, 8 x 3

Bench Press
155 x 15
155 x 11

Incline DB Press
75 x 6
75 x 5

Pull-ups (yes, again)
BW x 5
BW x 4

Skull Crushers + CG Press Supersets
75 x 10 + 10
75 x 8 + 7
75 x 6 + 5

I did the skulls with a thumbless grip. There seemed to be much less stress on the elbows than when I used a normal grip.

1 arm DB Row
110 x 8
110 x 8

Pull-ups (one more time)
BW x 4
BW x 3

BB Curls
65 x 10
75 x 7
75 x 6
Nice wo Trip
Getting serious with the pullups I love1 arm Db rows , good job


Posted by: Devlin

Fantastic job on the pull ups as well as the rest of the workout


Posted by: Archangel

Awesome job on the pullups my Friend!!! Excellent w/o too!!!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
WOW!! 110lb one arm rows??? Yikes..makes me hurt thinking about it!

I've been lurking for a while...just thought I'd offer my .02 cents worth!
Billie

Don't forget, I weigh about 100 lbs more than you. That 110 represents just under 50% of my BW. You're at about 35%, right, so you're not too far off.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
I think I would need straps for that much weight though...



Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I do these with a knee and hand on the bench. Start with arm hanging straight down and pull to abdomin/hip area. Is this the right form? I saw in one video the guy rotating the dumbell as he pulled, from pronated to supinated. Is this necessary?
Boiler

That's exactly the way I did them. Pull towards the abs and hold for a second. Then let it down slowly and stretch at the bottom.

How's the travelling going?


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Getting serious with the pullups I love1 arm Db rows , good job
Gary

Burner has issued the challenge and I'm always up for challenges.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Fantastic job on the pull ups as well as the rest of the workout
Devlin

Thank you. Now it's your turn.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome job on the pullups my Friend!!! Excellent w/o too!!!
Arch

Thank you. I would be happy to trade you some pull-ups for some squats.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Devlin

Thank you. Now it's your turn.
Tomorrow I will be going for them or atleast one complete


Posted by: yellowmoomba

Nice work TT!!

Keep doing those pullups


Posted by: Pylon

Quote:
Originally Posted by boilermaker
I do these with a knee and hand on the bench. Start with arm hanging straight down and pull to abdomin/hip area. Is this the right form? I saw in one video the guy rotating the dumbell as he pulled, from pronated to supinated. Is this necessary?
That's the way I do them too. I always think of it as starting a mower. Same action. The twist isn't all that important, but since Arnold likes to twist the weight on some things, there are dudes that want to twist it every time...


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Boiler

That's exactly the way I did them. Pull towards the abs and hold for a second. Then let it down slowly and stretch at the bottom.

How's the travelling going?
TT, Traveling is over for now! No more blizzard driving for a while I hope.

What about rotating from supinated to pronated during the exercise. Does this do anything extra? I've been doing them with a hammer grip. Shoud I change?

Thanks, and your workouts are an inspiring goal to shoot for


Posted by: b_reed23

Inspiration isn't even the word for it!

and thanks for trying to make me feel better about my DB rows...lol..it was sweet


Posted by: Triple Threat

Sat, Dec 10 DE Squat/DL

Box Squats 8” at 50% 1RM (starting ramp up again)
Light bands + 165 x 2 (8 sets)

Seated calve raises (alternated with box squats)
150 x 8 (8 sets)

Speed Deadlifts at 60% 1RM
275 x 2 (6 sets)

Shrugs
315 x 12 (front)
315 x 12 (rear)

SLDL
255 x 6 (4 sets)

Cardio: Squats, Deadlifts, Seated Leg Press triple sets
135 x 12 + 225 x 7 + 200 x 15
135 x 12 + 225 x 6 + 200 x 12
135 x 9 + 225 x 5 + 200 x 10

Yes, there were only 3 sets today. Every year around this time, the athletic club holds a fund raiser to raise money for local charities. It has grown over the years and now includes a Spin-a-thon where there are around the clock 2-hour spinning classes, a 3-on-3 basketball tournament, and fitness challenges (pull-ups, Swiss ball pushups, bench press, jump rope), in addition to some other activities.

I can’t jump rope and my pull-ups suck, so I decided to give the bench press a go. I cut the cardio short so that I would have something left for the bench. Attempts were unlimited and there were no time limits between attempts.

Bench Press
275 x 1
305
295 x 1
300 x 1
305 x 1

This year they’re going with BP as a percentage of body weight. I weighed in at 227 (fully clothed) so I wound up with 134%. When I left, I was sitting in second (someone at ~150 got 230), but it was still early and I expect a lot more lifters to show up around mid-morning.

When I did it last year, I maxed at 285, so the way I look at it, I’ve gained 20 lbs on the bench in one year. I’ll take a few more of those increases. I’m also going to attempt the pull-ups next year, so I’ve got 12 months to work on those.


Posted by: b_reed23

20lb increase in one year...not bad!!


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
Keep doing those pullups
YM

I'll definitely be working on those pullups, especially now that I've got a long range goal.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
TT, Traveling is over for now! No more blizzard driving for a while I hope.

What about rotating from supinated to pronated during the exercise. Does this do anything extra? I've been doing them with a hammer grip. Shoud I change?

Thanks, and your workouts are an inspiring goal to shoot for
Boiler

Too bad you missed the drink-a-thon at Devlin's last night.

I can't see how changing wrist position would affect the back. I do them hammer style.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
Inspiration isn't even the word for it!

and thanks for trying to make me feel better about my DB rows...lol..it was sweet
Billie

Thank you, Billie. I don't get called sweet very often.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Boiler


I can't see how changing wrist position would affect the back. I do them hammer style.
I was hoping for that answer. One less thing to think about


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Billie

Thank you, Billie. I don't get called sweet very often.
Hey Sweetstuff Burner made me do it !


Posted by: Archangel

Brother Trip, awesome w/o and fantastic addition to your bench my Friend!!!


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Boiler

Too bad you missed the drink-a-thon at Devlin's last night.


Nice increase in the weight in Bench press

I like that fund raiser idea. If my gym did something like that I may actually brave a spinning class for it


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Hey Sweetstuff Burner made me do it !
Gary, this is so sudden!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Brother Trip, awesome w/o and fantastic addition to your bench my Friend!!!
and Thanks, Arch!


Posted by: Triple Threat

Quote:
Originally Posted by Devlin


Nice increase in the weight in Bench press

I like that fund raiser idea. If my gym did something like that I may actually brave a spinning class for it
Devlin

How's the head feeling today?

Each year they're adding more activities. I suggested adding squats and deadlifts for next year, but he laughed and said that I'd probably be the only one in it.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Devlin

How's the head feeling today?

Each year they're adding more activities. I suggested adding squats and deadlifts for next year, but he laughed and said that I'd probably be the only one in it.
Well I drank enough to get a nice buzz going , but not enough for a hangover so it was the best of both worlds.

Sounds like a lot of fun. Tell them they will never know who would go for the deadlifts and squats besides you if they don't add it.


Posted by: Pylon

Good point, Dev. How could they not do a deadlift comp?


Posted by: Devlin

Plus they could "advertise" it as a beat Trip's deadlift day or beat Trip's squat record

With the huge ego's of guys, what guy is going to resist trying to beat another man's lift record.


Posted by: Triple Threat

After thinking about it for a while, I can see why they would be hesitant to add the other PL lifts.

For squats, they'd need someone to judge depth. Since 90% of the people I see squatting don't come anywhere near parallel, this would be difficult. And the couple of people who do reach parallel use the Smith machine with very light weights.

Deadlifts would be easier to judge, but almost no one does them, so that wouldn't be much of a competition. And the point of the comp was to raise money.

Bench press? Hell, everyone benches. I'm surprised they didn't have a curl contest, too.


Posted by: boilermaker

I could build a box with an adjustable ass buzzer on it for your comp. It could have two limit switches. The first one triggers at 45 degrees, the second at parallel to the ground. If both contacts are not met, a message screams out over the pa system: "You are eliminated because you are too much of a wussy to do full squats!"


Posted by: Devlin

Quote:
Originally Posted by boilermaker
I could build a box with an adjustable ass buzzer on it for your comp. It could have two limit switches. The first one triggers at 45 degrees, the second at parallel to the ground. If both contacts are not met, a message screams out over the pa system: "You are eliminated because you are too much of a wussy to do full squats!"



Posted by: b_reed23




Posted by: Burner02

Quote:
Originally Posted by Triple Threat
For squats, they'd need someone to judge depth. Since 90% of the people I see squatting don't come anywhere near parallel, this would be difficult. And the couple of people who do reach parallel use the Smith machine with very light weights.
.
kinda funny about that...I see guys all the time doing 'partials'...u just wanna walk to them and ask if they are doing partials on purpose?


Posted by: Triple Threat

Mon, Dec 12. ME Bench

Floor Press
135 x 3 (2 sets)
185 x 3 (2 sets)
225 x 3
245 x 3
265 x 1
275 x 1

Pull-ups
BW x 7
BW x 5

Tricep Extensions
6 plates x 8 (rope)
6 plates x 7 (rope)
6 plates x 9 (reverse grip)
7 plates x 6 (reverse grip)
7 plates x 7 (V-bar)
7 plates x 6 (V-bar)
7 plates x 8 (straight bar)
7 plates x 8 (straight bar)

Pull-ups
BW x 4
BW x 3
BW x 3

HS High Rows
270 x 6 (3 sets)

HS Low Rows
180 x 10
180 x 9
180 x 7

BB curls
85 x 5
85 x 5
75 x 7

Hanging Leg Raises
11
10
8

My shoulders were unbelievably sore from benching on Saturday. Sunday wasn’t too bad, but today was another story. I also realize from the contest that the triceps are still my weak point. On the failed attempt, I stalled half-way up and on both the 300 and 305, I struggled with the lockout. In fact, what probably happened is that as my triceps got tired and failed, my elbows started to flare out, and I just muscled the weight up with my shoulders. Not something I want to do on a regular basis because that could lead to severe shoulder problems.


Posted by: Burner02

how'd u like the PU's after doing a chest exercise? Have u compounded them?


Posted by: Triple Threat

Burner

Putting them earlier in the workout makes them a little easier. If you mean superset them with the bench press, then no I haven't done that.


Posted by: Burner02

yep...that's what I meant...



Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Mon, Dec 12. ME Bench

Floor Press
135 x 3 (2 sets)
185 x 3 (2 sets)
225 x 3
245 x 3
265 x 1
275 x 1

Pull-ups
BW x 7
BW x 5

Tricep Extensions
6 plates x 8 (rope)
6 plates x 7 (rope)
6 plates x 9 (reverse grip)
7 plates x 6 (reverse grip)
7 plates x 7 (V-bar)
7 plates x 6 (V-bar)
7 plates x 8 (straight bar)
7 plates x 8 (straight bar)

Pull-ups
BW x 4
BW x 3
BW x 3

HS High Rows
270 x 6 (3 sets)

HS Low Rows
180 x 10
180 x 9
180 x 7

BB curls
85 x 5
85 x 5
75 x 7

Hanging Leg Raises
11
10
8

My shoulders were unbelievably sore from benching on Saturday. Sunday wasn’t too bad, but today was another story. I also realize from the contest that the triceps are still my weak point. On the failed attempt, I stalled half-way up and on both the 300 and 305, I struggled with the lockout. In fact, what probably happened is that as my triceps got tired and failed, my elbows started to flare out, and I just muscled the weight up with my shoulders. Not something I want to do on a regular basis because that could lead to severe shoulder problems.
Awesome w/o Brother Triple!!! Your pullups are coming along very nice my Friend!!!


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Mon, Dec 12. ME Bench
My shoulders were unbelievably sore from benching on Saturday. Sunday wasn’t too bad, but today was another story. I also realize from the contest that the triceps are still my weak point. On the failed attempt, I stalled half-way up and on both the 300 and 305, I struggled with the lockout. In fact, what probably happened is that as my triceps got tired and failed, my elbows started to flare out, and I just muscled the weight up with my shoulders. Not something I want to do on a regular basis because that could lead to severe shoulder problems.
I did not see this...do be careful...don't wanna dink anything up...knock u out of commssion for a while...


Posted by: gwcaton

Nice wo Trip,

Way to show those pullups who's boss


Posted by: Pylon

That's a crazy tri workout. It took me a couple of times reading it to make sure I understood it.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o Brother Triple!!! Your pullups are coming along very nice my Friend!!!
Arch

Thanks. I'm going to hit them 2 or 3 times a workout twice a week. I want to hit double digits before the year is out.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
I did not see this...do be careful...don't wanna dink anything up...knock u out of commssion for a while...
Burner

I know, shoulders are very delicate. I kept the 1 rep sets to a minimum. I was also supposed to do close grip bp's and military presses, but decided to lay off any kind of pressing after the initial benching. I've had messed up shoulders before, and I don't want them again.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip,

Way to show those pullups who's boss
Gary

Thanks. I'm trying.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
That's a crazy tri workout. It took me a couple of times reading it to make sure I understood it.
Pylon

Since I didn't want to do any close grip presses, I decided just to do 8 sets of tri extensions, 4 different grips, 2 sets each.


Posted by: Devlin

8 sets of tri extensions Can we say ouch


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Pylon

Since I didn't want to do any close grip presses, I decided just to do 8 sets of tri extensions, 4 different grips, 2 sets each.
I think I'm going to try varying my grip next time. I always do the v-bars. Would one set of each be enough? I usually only do 3 sets total.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Pylon

Since I didn't want to do any close grip presses, I decided just to do 8 sets of tri extensions, 4 different grips, 2 sets each.
u also do dips? I will do cg bench one week and dips the next...



Hey BM- u only do three sets total for tris? Did I read that right?


Posted by: boilermaker

Quote:
Originally Posted by Burner02
u also do dips? I will do cg bench one week and dips the next...



Hey BM- u only do three sets total for tris? Did I read that right?
I only do three sets of tricep pushdowns. I also do 3 sets of dips, 3 sets of overhead extensions (cable or db) and sometimes pullovers (or pushdown machine).


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
8 sets of tri extensions Can we say ouch
Devlin

I think I did on the last couple of reps.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I think I'm going to try varying my grip next time. I always do the v-bars. Would one set of each be enough? I usually only do 3 sets total.
Boiler

Three would work. I don't normally do 8 sets of tri extensions. It was only because I couldn't do any more pressing.

My suggestion would be one set with a rope (or U-bar), one set reverse grip (palms up, works better with an EZ-bar attachment), and then either V-bar or straight-bar.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
u also do dips? I will do cg bench one week and dips the next...
Burner

I hit triceps twice a week. Once is normally close grip presses followed by extensions. The other day is dips followed by skull/cg supersets.


Posted by: Burner02

Quote:
Originally Posted by boilermaker
I only do three sets of tricep pushdowns. I also do 3 sets of dips, 3 sets of overhead extensions (cable or db) and sometimes pullovers (or pushdown machine).
gotcha. I do about teh same: 2 - 3 sets per exercise and 3 exercises.
I wish I could remember where I read it, but there is also a 'certain order' in which to do tris to get maximum potential...


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Boiler

Three would work. I don't normally do 8 sets of tri extensions. It was only because I couldn't do any more pressing.

My suggestion would be one set with a rope (or U-bar), one set reverse grip (palms up, works better with an EZ-bar attachment), and then either V-bar or straight-bar.
I was thinking about one set of 8 reps each for each grip for a total of 32 reps. I'll try it next time.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Arch

Thanks. I'm going to hit them 2 or 3 times a workout twice a week. I want to hit double digits before the year is out.
I already HIT double digits............................................ ..............






if you multiply by 4

All the best to you my Friend!!!


Posted by: Pylon

Quote:
Originally Posted by Archangel
I already HIT double digits............................................ ..............






if you multiply by 4

All the best to you my Friend!!!

I'm just trying to get to single digits....

You know, I was perfactly happy never doing chins until you people came along...


Posted by: Devlin

Quote:
Originally Posted by Pylon
I'm just trying to get to single digits....

You know, I was perfactly happy never doing chins until you people came along...



Posted by: PreMier

Yo.. steevareno whats up!


Posted by: b_reed23

Quote:
Originally Posted by Pylon
I'm just trying to get to single digits....

You know, I was perfactly happy never doing chins until you people came along...
Amen to that!


Posted by: Burner02

yeah...but when your back REALLY begins to take on the 'V" taper...u will be singing a different tune!



Posted by: Triple Threat

Wed, Dec 14. ME Squat/DL

Squats
135 x 3
185 x 3
225 x 3
275 x 3
295 x 2
315 x 1
325 x 1
335

Walkouts (10 second hold)
405
455
505
555

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
385 x 3

Good Mornings
225 x 5
245 x 5
265 x 3
265 x 3

Seated Calve Raises
135 x 12 (2 sets)
160 x 8 (2 sets)
175 x 6 (2 sets)

Pull-ups Obsessed? Who, me?
BW x 7
BW x 6

Lame attempt at cardio: Squats plus Deadlifts supersets
135 x 20 + 225 x 5
135 x 20 + 225 x 4

Side Bends
115 x 7
115 x 6

Ab Crunch Machine
90 x 12
135 x 12
160 x 6
160 x 6


Posted by: gwcaton

Nice wo Mr. Obsessed

Are the walkouts new ?


Posted by: Burner02

and..more importantly...are walkouts...just holding the weight on your shoulders?
no worries on missing the 335...u did good on all other sets.


Posted by: b_reed23

OMG....160lb on abs?????????

OUCH!!!!!


Posted by: PreMier

Yea, walkouts help get you used to holding huge weights. Its for the CNS I believe.


Posted by: Burner02

sweet...


Posted by: Archangel

Great w/o Brother Triple!!! No worries my Friend, I bet you nail 335 like theres no tomorrow next time!!! You and those pullups, your making me hurt!!!


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Mr. Obsessed

Are the walkouts new ?
Gary

I've done the walkouts before, but it's not something I want to do every week. I added them in today on the spur of the moment when the 335 felt very heavy on my shoulders. As Jake mentioned, it's a conditioning exercise for the CNS.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
and..more importantly...are walkouts...just holding the weight on your shoulders?
no worries on missing the 335...u did good on all other sets.
Burner

You got it! I think I was doomed as soon as I unracked the weight. It felt quite heavy, much heavier than the 325.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
OMG....160lb on abs?????????

OUCH!!!!!
Billie

Gotta work the abs hard to handle the heavy weights. That tells me there's some abs in there, just too hard to see them with all that insulation.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Yea, walkouts help get you used to holding huge weights. Its for the CNS I believe.
Jake

Thanks for covering my back.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Great w/o Brother Triple!!! No worries my Friend, I bet you nail 335 like theres no tomorrow next time!!! You and those pullups, your making me hurt!!!
Arch

Thanks and I sure plan to try again. Pullups - what fun!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
sweet...
That's the second time I've been called sweet recently.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Burner

You got it! I think I was doomed as soon as I unracked the weight. It felt quite heavy, much heavier than the 325.
hate that feeling.
Get ready...unrack it...take control of the weight and then...WTF????
This isn't supposed to be this 'heavy!'


Posted by: P-funk

walk outs are good. You can also try to do little mini squats if you feel comfortable.


Posted by: Burner02

u mean the range...most people think are 'real' squats...

I luv the safety bars in the power cage for this...I set them just far below so I can come down to a partial..then push it back up...good stuff.

wow....I do the same thing as p-funk? Dude! I rock!



Posted by: Burner02

Quote:
Originally Posted by Triple Threat
That's the second time I've been called sweet recently.
I...uh...never....said....uh....


Posted by: Pylon

So, with walkouts, I assume you are just unracking and stepping away? Or just unrack?


Posted by: Triple Threat

Quote:
Originally Posted by P-funk
walk outs are good. You can also try to do little mini squats if you feel comfortable.
P-funk

Do you think they're beneficial? I've tried them before, but didn't think they were doing much. Maybe I need to give them more time.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
So, with walkouts, I assume you are just unracking and stepping away? Or just unrack?
Pylon

How's things down in N'orleans?

I unrack, step back as if I was going to squat, hold for 10 seconds, and then rerack. I've got the safety bars set one hole down, so even if it crushes me, the bar won't go far.


Posted by: P-funk

Quote:
Originally Posted by Triple Threat
P-funk

Do you think they're beneficial? I've tried them before, but didn't think they were doing much. Maybe I need to give them more time.

they defenitly make you get used to having heavy weight on your back. Maybe a weight that is just above your 1RM. Walk it out and do a small quarter squat or less. Heavy quarter squats will help you really feel the weight too.


Posted by: Devlin

Fantastic workout


Posted by: b_reed23

Quote:
Originally Posted by Triple Threat
Billie

Gotta work the abs hard to handle the heavy weights. That tells me there's some abs in there, just too hard to see them with all that insulation.
nah..that just means you have some meat on your bones...and THAT is a very good thing


Posted by: Rocco32

Quote:
Originally Posted by Triple Threat
P-funk

Do you think they're beneficial? I've tried them before, but didn't think they were doing much. Maybe I need to give them more time.
Most definately. They helped me out a lot when used.

Next time do 1 or 2 walkouts, maybe a little quarter squat and then do your ME lift of 335 or higher.


Posted by: Pylon

The walkouts sound interesting, if only so people see you prepping a lot of plates on the bar. I may try them when I am back to working legs.


Posted by: Triple Threat

Quote:
Originally Posted by Rocco32
Most definately. They helped me out a lot when used.

Next time do 1 or 2 walkouts, maybe a little quarter squat and then do your ME lift of 335 or higher.
Rocco

So what did you do? Triples, then walkouts with partials, and then the 1RMs?


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
The walkouts sound interesting, if only so people see you prepping a lot of plates on the bar. I may try them when I am back to working legs.
Pylon

I don't care about other people seeing me load the bar. I'd rather them see me actually lift it.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
nah..that just means you have some meat on your bones...and THAT is a very good thing



Posted by: Triple Threat

Fri, Dec 16. DE Bench

Pull-ups
BW x 8
BW x 5

Speed Bench (~55%)
Mini-bands + 170, 8 x 3

Bench Press
170 x 12

Incline DB Press
70 x 8
70 x 6

Dips
BW x 9
BW x 6

Skull Crushers + CG Press Supersets
80 x 8 + 7
80 x 7 + 7
80 x 6 + 7

Pull-ups
BW x 5
BW x 3

1 arm DB Row
115 x 7
115 x 5

WG Seated Cable Row
10 plates x 12
12 plates x 12

Military Press
95 x 8
95 x 5

DB Lateral Raise
25 x 8
20 x 10

BB Curls
75 x 9
75 x 8

When I woke up this morning and heard the rain pounding on the windows, I so very much wanted to roll over and go back to sleep. I knew, however, that the abuse I would get here on IM for missing a workout would far outweigh any pleasure I might get by sleeping in.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Fri, Dec 16. DE Bench

Pull-ups
BW x 8
BW x 5

Speed Bench (~55%)
Mini-bands + 170, 8 x 3

Bench Press
170 x 12

Incline DB Press
70 x 8
70 x 6

Dips
BW x 9
BW x 6

Skull Crushers + CG Press Supersets
80 x 8 + 7
80 x 7 + 7
80 x 6 + 7

Pull-ups
BW x 5
BW x 3

1 arm DB Row
115 x 7
115 x 5

WG Seated Cable Row
10 plates x 12
12 plates x 12

Military Press
95 x 8
95 x 5

DB Lateral Raise
25 x 8
20 x 10

BB Curls
75 x 9
75 x 8

When I woke up this morning and heard the rain pounding on the windows, I so very much wanted to roll over and go back to sleep. I knew, however, that the abuse I would get here on IM for missing a workout would far outweigh any pleasure I might get by sleeping in.
Thats what we're here for !! Nice job on the Pullups/dips


Posted by: PreMier

"I cant workout.. the rain is too much, it will mess my hair up "


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Thats what we're here for !! Nice job on the Pullups/dips
Gary

And you all do an excellent job at it.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
"I cant workout.. the rain is too much, it will mess my hair up "
Jake

The way my hair looks in the morning, rain could only make it look better.


Posted by: b_reed23

hey..awsome job on the pullups! very impressive


Posted by: boilermaker

I was going to throw the flag and give you 15 yards for baiting and taunting, but hell, I'd be dancing like a bananna if I did that too! Good job, TT
I think you are currently winning the challenge.


Posted by: Archangel

Great w/o my Friend!!! I hear ya about the rain, really makes you want to roll over and enjoy being lazy don't it!!! But thats why WE are all different than the rest!!!


Posted by: Devlin

Fantastic workout You are killing us with the pull ups you can back off them, now, please


Posted by: Burner02

looks like the pull ups are getting there!


Posted by: Triple Threat

Billie
Thanks. Pull-ups are getting there, slowly but surely.


Boiler



Arch
And that is why I'm usually one of the few in the gym. How's the crowds when you go?


Devlin
Back off the pull-ups? Was that a pun?


Burner
It's you I'm trying to catch.


Posted by: Rocco32

Great job on the pull-ups!!


Posted by: Triple Threat

Sat, Dec 17 DE Squat/DL

Box Squats 8” at 55% 1RM
Light bands + 180 x 2 (8 sets)

Seated calve raises (alternated with box squats)
170 x 9 (4 sets)
170 x 8 (2 sets)

Speed Deadlifts at 65% 1RM
295 x 2 (6 sets)

SLDL
275 x 5 (4 sets)

Cardio: Squats and Deadlifts supersets
135 x 20 + 225 x 6
135 x 15 + 225 x 4
135 x 12 + 225 x 4

Ab Crunch Machine
90 x 12
135 x 12
160 x 8
160 x 8
160 x 6
160 x 4

Hanging Leg Raises
12
8

Hyperextensions
35 x 8
35 x 7


Posted by: Triple Threat

Rocco

Thanks. It's part of the great pull-up challenge. Burner said he can get about 12. After I catch him, I'm going after YM.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Rocco

Thanks. It's part of the great pull-up challenge. Burner said he can get about 12. After I catch him, I'm going after YM.
I bet we could sell some tickets for that event!

What's for lunch today?


Posted by: Triple Threat

Mon, Dec 19. ME Bench

Bench Press
135 x 5
185 x 5
225 x 5
245 x 3
265 x 2
285 x 1
295 x 1

I decided to up the rep range on the warm-up sets, trying to work on the muscular endurance a little.

Decline CG Bench Press (something new!)
135 x 5
185 x 5
205 x 5
215 x 5
225 x 4

Tricep Extensions with 7 plates
Reverse grip x 8
Rope x 7
V-bar x 8
EZ-bar x 8

Pull-ups (No taunting today, Boiler )
BW x 6
BW x 4
BW x 4
BW x 3

BB Rows (I cheated and used straps)
225 x 7 (4 sets)

Military Press
105 x 6
110 x 5

BB curls
75 x 8
85 x 6

Incline DB Curls
30 x 8
30 x 7


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
What's for lunch today?
Boiler

Funny you should ask, as I'm just about ready to heat it up. I've got a couple of baked chicken breasts topped with salsa plus a side dish of peppers, onions, and green beans with a little bit of grated cheese. Today's mid-morning and mid-afternoon snacks are tuna salad.

How about you?


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Rocco

Thanks. It's part of the great pull-up challenge. Burner said he can get about 12. After I catch him, I'm going after YM.
Quote:
Originally Posted by Triple Threat
Burner
It's you I'm trying to catch.
no worries...I have not been in a few weeks...I am gonna have to work on catching u....but, I do not see much anything to keep me from the gym this week...


Posted by: Burner02

sweet rows! I can't really do 225 yet...I could get a set of 2 - 3, but felt I was cheating too much, so backed off....


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Boiler

Funny you should ask, as I'm just about ready to heat it up. I've got a couple of baked chicken breasts topped with salsa plus a side dish of peppers, onions, and green beans with a little bit of grated cheese. Today's mid-morning and mid-afternoon snacks are tuna salad.

How about you?
Chicken, veggies and brown rice stir fried in teriyaki sauce. Leftover from last week. Gotta love tupperware.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Chicken, veggies and brown rice stir fried in teriyaki sauce. Leftover from last week. Gotta love tupperware.
Are they all cooked together? I tried a chicken and brown rice in a crock pot last week, and it was rather lousy. The rice had a bland taste to it, not to mention not all of it cooked (had a few crunchy bites). Any suggestions for improving the taste? I like spicy.


Posted by: Burner02

have u substitiuted chicken broth for some water? add different spices.

Ever hear of a 'mudge meal'?
You know mudge, right? He does chicken and brown rice..then puts marinara sauce over it. Very good..I can vouch for!


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Are they all cooked together? I tried a chicken and brown rice in a crock pot last week, and it was rather lousy. The rice had a bland taste to it, not to mention not all of it cooked (had a few crunchy bites). Any suggestions for improving the taste? I like spicy.
Well, rice takes the right amount of liquid to cook properly. Usually twice as much liquid as rice itself. I usually cook this separate and then add it back in. For stir fry I usually do it this way. Cube up about a pound of chicken. Add a little olive oil, some salt and pepper and stir fry it until it is done, then take it out. Add in your chopped veggies and stir fry these. Veggies that are more firm take a little longer, so sometimes I start these first, but it doesn't really matter. Softer veggies will just get more soft the longer you cook them. This is where I add in a sauce if I'm using one. If you like it hot, go to the asian section of your grocery store. The last spicy bottle I bought was San-J Hot and Spicy Szechuan Sauce. You can also add varying amounts of heat with fresh peppers. Just buy a different one or two when you go to the grocery store. Be careful, though, some of them are real hot and can overtatke the dish. There is usually a chart in the produce section. Poblanos are a favorite of mine and of course jalepenos are always available. When the veggies are done, just add the chicken back in and heat it through. If your pan is big enough you can add the cooked rice too. I usually leave it separate and then when I'm done cooking, measure it out into tupperware. It reheats really well in the microwave. If it looks a little dry when you go to reheat it, add a splash of water. This whole process only takes about 10 to 15 minutes to make if you chop your veggies fast when the chicken is cooking. I usually use 10 minute brown rice and it gets done at the same time as the stir fry.

Veggies I like to use: Peppers (hot and sweet) onions (red ones have a little more kick) , garlic, mushrooms, broccoli, eggplant, bean sprouts.

You can do this just as easily with shrimp or beef too. The reason I cook the meat separate is because then it doesn't get over cooked and dry out. If you get the cooked shrimp ($12 for 2 lbs. at costco) you just throw it in at the end and let it heat through.

Hope that helps. I do this about once a week and there are plenty of leftovers for lunches and snacks later.


Posted by: gwcaton

Nice wo Trip
Quote:
Pull-ups (No taunting today, Boiler )
BW x 6
Whats with the ?


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Whats with the ?
Gary

Because I got 8 last Friday.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Gary

Because I got 8 last Friday.
Hmmmmmm , I missed that . Didn't fo back far enough I guess. Oh well, you 'll do 9-10 next time


Posted by: Burner02

hey trip-
do u have sup. grip pull up bars? I do pull ups one week, then do supp grip pull ups the next...maybe that may help?


Posted by: Devlin

Trip I think we need to discuss your diving into the pull up challenge Your killing some of us, Ok your killing me

Nice workout


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
hey trip-
do u have sup. grip pull up bars? I do pull ups one week, then do supp grip pull ups the next...maybe that may help?
I'm not sure what sup grip pull up bars are.


Posted by: Triple Threat

Burner, Boiler - Thanks for the hints on making the brown rice a little more palatable.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Trip I think we need to discuss your diving into the pull up challenge Your killing some of us, Ok your killing me
I tend to do that - dive right in, that is.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Burner, Boiler - Thanks for the hints on making the brown rice a little more palatable.
No problem. For just the rice, you can also use balsamic vinegar, soy sauce or lite italian dressing. I like them all. Watch the cals on the italian dressing, a little goes along ways in that dept. Oh, and for heat, I almost forgot prepared horseradish! Nothing clears the sinuses like that stuff. Which brings to mind shrimp cocktail sauce, another good adder with some punch.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
I'm not sure what sup grip pull up bars are.
suppinated grip. Palms facing each other...sorry...


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
suppinated grip. Palms facing each other
They have one, it's on the assisted pull-up/dip machine. Does that grip put you in a stronger position for pull-ups? Is that your point?


Posted by: Burner02

actually, it's easier, so u can up your reps. It's just a different grip to use...like inc bench press to flat bench.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
They have one, it's on the assisted pull-up/dip machine. Does that grip put you in a stronger position for pull-ups? Is that your point?
I think the answer u were looking for was: yes..



Posted by: PreMier

Your pressing strength still amazes me. Im hella far behind


Posted by: Devlin

Happy Birthday Sexy


Posted by: gwcaton

Hey, heres a Triple Happy Birthday to ya !!

Happy Birthday !
Happy Birthday !!
Happy Birthday !!!


Posted by: P-funk

happy birthday!


Posted by: boilermaker

Happy Birthday, TT!! Have a great day.


Posted by: yellowmoomba

Happy Bday TT!!


Posted by: yellowmoomba

Quote:
Originally Posted by Triple Threat
Rocco

Thanks. It's part of the great pull-up challenge. Burner said he can get about 12. After I catch him, I'm going after YM.


Speaking up pullups .... Have you seen the "plyo pullups" in this vid...


http://www.marunde-muscle.com/videos/407x20.mpg


Posted by: Pylon

Happy bday, Trips!


Posted by: Burner02

Happy B-day, Trips!


Posted by: PreMier

Happy Birthday


Posted by: min0 lee




Posted by: Triple Threat

Devlin, Gary, P-funk, Boiler, YM, Pylon, Burner, Jake and min0

Thank you all for the birthday wishes. Very much appreciated.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba


Speaking up pullups .... Have you seen the "plyo pullups" in this vid...


http://www.marunde-muscle.com/videos/407x20.mpg
I saw that link in another thread, but it's not working for me. I'll have to try it at home.


Posted by: Rocco32

Oh crap, I'm late.

HAPPY BIRTHDAY!!!!!!!!!!!


Posted by: Burner02

I just watched it...WOW...dude is massive!


Posted by: b_reed23

HAPPY BIRTHDAY TO YOOUOOOUUUUU!


Posted by: Triple Threat

Rocco and Billie

Thanks for the birthday greetings and the kiss, too. Just Billie on the kiss.


Posted by: Burner02

oh c'mon, don't let JOhn H. har u say that....REAL men HONESTLY can pleasure one another TRUTHFULLY!



Posted by: Triple Threat

Whatever floats your boat, Burner.


Posted by: Burner02

not this guys' boat....don't tell me u have not sat back and hada good laugh @ John's posts?


Posted by: Archangel

Happy Birthday Brother triple!!!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
not this guys' boat....don't tell me u have not sat back and hada good laugh @ John's posts?
Dear Burner,

Yes I HAVE had some GOOD laughs at his inane posts, but alas, I had to stop reading his DRIVEL since they all started to sound the SAME, and it seemed like my IQ was dropping everytime I read one of his POSTS.

Take care,
Triple T


Posted by: Triple Threat

Arch

Thank you!


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Dear Burner,

Yes I HAVE had some GOOD laughs at his inane posts, but alas, I had to stop reading his DRIVEL since they all started to sound the SAME, and it seemed like my IQ was dropping everytime I read one of his POSTS.

Take care,
Triple T
guess...u have....read a post or two....


Posted by: Triple Threat

Sadly, yes.


Posted by: Triple Threat

Wed, Dec 21. ME Squat/DL

Squats (Triples were full depth. Singles were to just below parallel.)
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
335 x 1 (form was not the best, the last half was more of a good morning than a squat )

Partial squats (to about 45 degrees, what most people call squatting )
315 x 3
365 x 3
405 x 2

Suspended squats (starting just below parallel)
135 x 3
185 x 3
225 x 3
245 x 2
265 x 2

Front squats
95 x 5
95 x 5

First set was done holding the bar with my hands. Second set was done with arms crossed. Neither way felt really comfortable.

Seated Calve Raises (done during the squatting)
95 x 12
135 x 12
180 x 10
180 x 8
180 x 7
180 x 7
180 x 6

Deadlifts (starting to fade )
225 x 2
315 x 2
405 x 1
425 x 1
445 x 1

SLDL (back is fried about now)
275 x 7

Hanging Leg Raise
16
12

No cardio today.


Posted by: Burner02

legs feeling good? Think I am gonna do a bit of this tonight....not deads tho...do those on back days.
335? See if I can do that....


Posted by: Triple Threat

Legs are feeling a little fatigued, but no soreness yet. Tomorrow is the test, though.


Posted by: Burner02

...or Friday....


Posted by: boilermaker

Leg day for me too. Good workout, TT.


Posted by: Pylon

I wish I could do leg day...holding off until Jan to let the knee rest.


Posted by: boilermaker

Quote:
Originally Posted by Pylon
I wish I could do leg day...holding off until Jan to let the knee rest.
You're just sandbagging so you can win that contest that starts in January Just Kidding!


Posted by: Burner02

what contest?


Posted by: Triple Threat

This contest.


Posted by: Burner02

gotcha. thanks


Posted by: gwcaton

Hmmmmmm , could of swore I posted in here at lunch. LOL

Killer wo ! Suspended squats sound insane


Posted by: b_reed23

Good looking workout Trip


Posted by: Pylon

Quote:
Originally Posted by boilermaker
You're just sandbagging so you can win that contest that starts in January Just Kidding!
I wish! Man, as much as I love leg day, it's killing me to miss it.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Hmmmmmm , could of swore I posted in here at lunch. LOL

Killer wo ! Suspended squats sound insane
Gary

Things were really slow with the server around noon today. I was having trouble posting, too. Had to do some of them twice.

The suspended squats really revealed my weak point (getting out of the bottom position). I'll be keeping those in the workout on a consistent basis.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
Good looking workout Trip
Billie

Thanks and get well soon!


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Legs are feeling a little fatigued, but no soreness yet. Tomorrow is the test, though.
Operative word being YET. I see I'm not the only one that went for killer workout today


Posted by: Burner02

how are the legs on this fine day, sir?


Posted by: Triple Threat

The legs feel great, as if I didn't even work them out yesterday. Maybe I need to change things up. Lower back, as usual, is slightly fatigued and stiff, about what is expected after that type of workout. When's your next visit to the gym?


Posted by: Burner02

in about 4 hours, thank you.... I have a date with the squat rack...I'm gonna get some on this date....


if u are not feeling it....maybe next workout, go for high reps....I find that whenever I do/did legs....I never really felt 'it' after low rep days...but throw those high reps in there....WHEW! Franenstein walk time!


Posted by: Rocco32

Great w/o TT and congrats on the 335. It may have been half GM but that still counts I'm missing westside LOL!


Posted by: Devlin

Quote:
Originally Posted by Burner02
in about 4 hours, thank you.... I have a date with the squat rack...I'm gonna get some on this date....

if u are not feeling it....maybe next workout, go for high reps....I find that whenever I do/did legs....I never really felt 'it' after low rep days...but throw those high reps in there....WHEW! Franenstein walk time!
I will never be able to look at the squat rack in the same way again. Thanks for putting that image in my head.


Posted by: Burner02

if THAT puts an image in your head..what am I thinking.....NOW.



Posted by: Devlin

Quote:
Originally Posted by Burner02
if THAT puts an image in your head..what am I thinking.....NOW.



Posted by: Burner02

....it has something to do w/ that out fit u used to wear to work...



Posted by: Triple Threat

Quote:
Originally Posted by Burner02
I have a date with the squat rack!
Hopefully you'll be able to get it up. The weight, that is.


Posted by: Triple Threat

Quote:
Originally Posted by Rocco32
Great w/o TT and congrats on the 335. It may have been half GM but that still counts I'm missing westside LOL!
Rocco

Thanks. And I had the sense not to try any higher weights.

It looks like you're having fun with the O-lifting. I've checked out some of your videos.


Posted by: Triple Threat

And as for Devlin and Burner, what do you think this is? Boiler's journal?


Posted by: Triple Threat

Quote:
<