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: b_reed23

workouts....????

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

workouts....????

Billie

Here they be.

Fri, Apr 4

Incline DB Press
50 x 8
70 x 8
80 x 6
80 x 6

Free Motion Chest Press
60 x 8
80 x 8
80 x 8

Iâ€™ll be crossing this machine off my list. Thereâ€™s no seat adjustment in any direction and the swivel arm containing the pulleys are constantly moving. It was impossible to find any groove where they would remain stable.

Dips
BW x 9
BW x 8

Hammer Strength High Row
180 x 8
230 x 6

BW: 224

Shoulders were really bothering me for this workout. Tried chin-ups but no-go.

Sat, Apr 5

Speed Squats
155 x 2 (10 sets)

Speed Deadlifts
275 x 1 (6 sets)

Knees were a little achy. Thatâ€™s two days in row where joints were aching.

Posted by: Triple Threat

Mon, Apr 7

Incline BB Bench Press
135 x 5
185 x 3
205 x 3
225 x 3

Flat BB Bench Press
225 x 3
235 x 3
245 x 1
255 x 1
265 x 1 (So thatâ€™s my latest 1 RM?

)

Close Grip Bench Press
225 x 3
205 x 4 (2 sets)

BB Row
135 x 8
185 x 6
205 x 6
225 x 5
225 x 5
225 x 4

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

Hanging Leg Raises
10
8
7

BW: 226

Posted by: Triple Threat

Wed, Apr 9

Squats
135 x 5
185 x 3
225 x 3
245 x 3
275 x 2

Deadlifts
315 x 1
405 x 1
475 x 1

Good Mornings
135 x 6
185 x 5
155 x 6
155 x 5

Shrugs
225 x 6
275 x 5
275 x 4

Seated leg curl
100 x 8
110 x 8
115 x 7

BW: 225

Posted by: countryboy

Quote:

Originally Posted by Triple Threat

Wed, Apr 9

Squats
135 x 5
185 x 3
225 x 3
245 x 3
275 x 2

Deadlifts
315 x 1
405 x 1
475 x 1

Good Mornings
135 x 6
185 x 5
155 x 6
155 x 5

Shrugs
225 x 6
275 x 5
275 x 4

Seated leg curl
100 x 8
110 x 8
115 x 7

BW: 225

Hey! I am actually close to you.. For body weight only...

Nice workout!

Posted by: katt

wo looks awesome!! Looks like you've made it out of suckyville...lol

Posted by: Scarface30

strong workouts as always Triple

nice deads and squats by the way!

Posted by: Archangel

Excellent w/o's BRother Triple!!! I hear ya about moving peices of equipment, anything that can tork my shoulder under tension like that is OUT for me too!!!

Posted by: nadirmg

TTT, nice w/o man.

squats, deads, AND gms in the same w/o? ouchie...

Posted by: boilermaker

trips, good to see ya

Posted by: b_reed23

Suckyville is now behind you...forge ahead!!!

Posted by: Triple Threat

Everyone

Skipped a couple of workouts as I planned my escape from suckyville.

Posted by: Triple Threat

Mon, Apr 14

Squats
135 x 5
185 x 3
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1

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

Deadlifts
275 x 3
315 x 1
365 x 1
405 x 1
425 x 1
445 x 1

BB Row
185 x 3
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1

(A cheap one since Iâ€™ve never done rows for singles before.

)

Dips
BW x 5
BW x 15 (

Couldnâ€™t do weighted dips because the belt was missing!

)

Chin-ups
BW x 5
BW x 5

BW: 227

Posted by: countryboy

... what a way to escape... !!

Posted by: Stewart20

My God, that's a lot of sets, I am assuming they weren't near maxes, maybe you stopped at around 90% or so? Got some inspiration from my workouts lately maybe? rows for singles? come on, who in their right mind does that??

Posted by: Pylon

Nice work Trips!

And no, I'm not depressed that you are basically warming up with my max on deads...at least, not much...

Posted by: Triple Threat

Quote:

Originally Posted by countryboy

... what a way to escape... !!

countryboy

Warp speed, full speed ahead.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

My God, that's a lot of sets, I am assuming they weren't near maxes, maybe you stopped at around 90% or so? Got some inspiration from my workouts lately maybe? rows for singles? come on, who in their right mind does that??

Stew

Probably closer to 95% of current maxes.

I stopped at the point when the form started to go south.

I got the inspiration from several sources, including your workouts. I steal shamelessly.

I'm making this up as I go. We'll see how long it lasts.

As for the 1 RM rows, well, why not?

Are 1 RMs limited to just squats, bench and DLs? I wouldn't try a 1 RM on an isolation exercise (not that I do very many of those anyway), but I didn't think it would hurt to try it on rows. And who said I'm in my right mind?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work Trips!

And no, I'm not depressed that you are basically warming up with my max on deads...at least, not much...

Pylon

Then you don't want to visit DLDave's journal.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Pylon

Then you don't want to visit DLDave's journal.

Well, then I won't!

Posted by: boilermaker

Quote:

Originally Posted by Pylon

Nice work Trips!

And no, I'm not depressed that you are basically warming up with my max on deads...at least, not much...

I could get a pretty decent workout loading and unloading the bar for trips!

Posted by: b_reed23

you guys kill me...

that is a lot of sets TT...bet your tired today!!!

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

I could get a pretty decent workout loading and unloading the bar for trips!

boiler

That would have been much appreciated, especially after I finished with the DLs.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

you guys kill me...

that is a lot of sets TT...bet your tired today!!!

Billie

I was tired last night when I tried to run.

Legs weren't too happy.

Posted by: katt

Let me guess.... you have one of those spirographs hidden away somewhere and you're making your avi's now???? lol

Posted by: nadirmg

wow. got some serious settage going on there, dude!

we don't have a belt at our gym for weight chins/dips...
any way i could rig something aside from holding a DB with my feet?

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

wow. got some serious settage going on there, dude!

we don't have a belt at our gym for weight chins/dips...
any way i could rig something aside from holding a DB with my feet?

nadir

I asked that same question recently when I said I don't have a belt at home. Someone suggested using a backpack.

Posted by: Scarface30

lots of singles up on the board there TT. solid workout, and even better BB row PR

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

lots of singles up on the board there TT. solid workout, and even better BB row PR

Scarface

Singles are easy. You never lose count.

Posted by: Triple Threat

Wed, Apr 16

Squats
135 x 5
185 x 4
225 x 6 (3 sets)

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

Good Mornings
135 x 6
155 x 6 (3 sets)

BB Row
185 x 6 (3 sets)

Pull-ups
BW x 6
BW x 4 (2 sets)

Military Press
75 x 6
85 x 6 (2 sets)

Dips
BW+30 x 6 (3 sets)

Chin-ups
BW x 5
BW x 4
BW x 3

BW: 226

Posted by: Triple Threat

Played hookey from work last Friday and took the kids to the Boston Museum of Science for the day, followed by a visit to The Cheesecake Factory for dinner.

Posted by: Triple Threat

Sat, Apr 19

Squats
135 x 5
185 x 4
245 x 4 (2 sets)

Good Mornings
135 x 5
185 x 4 (2 sets)

Close Grip Bench Press
135 x 5
185 x 4
205 x 4 (2 sets)

BB Row
135 x 5
185 x 4
205 x 4 (2 sets)

Chin-ups
BW x 4 (2 sets)

Posted by: Triple Threat

Mon, Apr 21

Power Cleans
135 x 2
155 x 2 (5 sets)

Squats
135 x 5
185 x 3
225 x 2
275 x 2 (5 sets)

Bench Press
135 x 8
185 x 8 (2 sets)

Deadlifts
315 x 2
405 x 2
445 x 1

BB Row
135 x 6
205 x 5
225 x 5 (3 sets)

Military Press
65 x 8
75 x 8

Pull-ups
BW x 5 (2 sets)
BW x 3

Dips
BW+20 x 8 (2 sets)

Chin-ups
BW x 5
BW x 4
BW x 3

BW: 226

Posted by: nadirmg

wow, trip, those deads are up there!
btw, i started using my gym bag as a "backpack" for weighted chins. it's pretty ghetto but it works.

whats the difference between a clean and a power clean?

Posted by: b_reed23

I know I say this a lot...but those Deads are AWSOME!!!

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

whats the difference between a clean and a power clean?

nadir

According to the exrx.net site, they seem to be the same. I've always referred to power cleans as starting from the floor and hang cleans as starting from the top of the deadlift position. I don't know if "cleans" is a generic term or is interchangeable with power cleans.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

I know I say this a lot...but those Deads are AWSOME!!!

Billie

Thanks. It's the one lift I'm proud of.

Posted by: Triple Threat

Wed, Apr 23

Squats
135 x 5
225 x 3
255 x 5 (Back was still torched from Monday.)

Bench Press
135 x 5
185 x 3
235 x 2 (5 sets)

BB Row
135 x 5
185 x 8 (2 sets)

Hang Clean and Press
95 x 2
115 x 2
125 x 2 (4 sets)

Pull-ups
BW x 6
BW x 5

Dips
BW+50 x 2
BW+60 x 2 (4 sets)

Chin-ups
BW x 6
BW x 4

BW: 226

Posted by: Triple Threat

Fri, Apr 25

Power Cleans
115 x 2
135 x 2 (2 sets)
155 x 2 (2 sets)
175 x 2

Squats
135 x 8
205 x 8 (2 sets)

SLDL
135 x 8
185 x 8 (2 sets)

Bench Press
135 x 8
205 x 5 (3 sets)

BB Row
185 x 6
245 x 2
255 x 2 (4 sets)

Hang Clean and Press
75 x 5
95 x 5
105 x 5

Pull-ups
BW+20 x 4
BW+20 x 3
BW+20 x 2 (3 sets)

Dips
BW+40 x 5 (3 sets)

Chin-ups
BW+20 x 3 (2 sets)
BW+20 x 2 (2 sets)

BW: 225

Posted by: DOMS

Solid workout, TT! Crazy, especially the dips.

Posted by: the other half

you must have had a pretty good dinner at the cheesecake cafe, cause all your workouts look pretty tough.

its amazing what some carbs and alittle bit of bad fat will do for you!

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Solid workout, TT! Crazy, especially the dips.

DOMS

Thank ya, big D. I enjoy the full-body workouts, but can do them for only so long. Weekend workouts are tough for me right now, so I'm down to 3 days a week until sometime in June.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

you must have had a pretty good dinner at the cheesecake cafe, cause all your workouts look pretty tough.

its amazing what some carbs and alittle bit of bad fat will do for you!

OTH

Yeah, dinner was very good. I splurged on the appetizer and main course, but avoided the dessert. Of course, by the time I was finished with the main course, I really wasn't in the mood for anything else.

Posted by: countryboy

Great workouts!

Posted by: Scarface30

excellent workouts Triple!

those hang clean and presses are brutal, huh? great overall movement though, in my opinion.

Posted by: Archangel

As usual, Great w/o's my Friend, hope all is well Brother Triple!!!

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

excellent workouts Triple!

those hang clean and presses are brutal, huh? great overall movement though, in my opinion.

Scarface

They are great, although my shoulders have a different opinion.

Two days of those last week took its toll, so I had to skip the overhead presses on Monday.

Posted by: Triple Threat

CB & Arch

Thanks!

Posted by: Triple Threat

Enough of those full-body torture sessions.

It's back to an upper/lower split.

Mon, Apr 28

Floor Press
135 x 6
185 x 4
225 x 4 (5 sets)
225 x 3

Pull-ups
BW+25 x 4
BW+25 x 3
BW+20 x 4
BW+20 x 3
BW+15 x 4
BW+15 x 3

Dips
BW+45 x 4 (3 sets)
BW+40 x 4 (3 sets)

Chin-ups
BW+25 x 4
BW+25 x 2
BW+20 x 3
BW+15 x 3
BW x 4
BW x 4

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

Hanging Leg Raises
12
9
8
7
7
6

And yes, my abs are a-hurting today!

Posted by: Archangel

Great w/o BRother Triple, had enough of the torturing huh??? I hear ya!!! Of course I would still say you did one heck of a torture session today!!!

Posted by: b_reed23

That's a lot of weight for floor presses!!!!!!

Posted by: Scarface30

I hear ya on the fullbody TT, but the upper/lower split is a great one too! that's one heck of a workout by the way

so when you do floor presses, is it just like a bench press, but you are laying on the floor? what would the benefit of that be?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

so when you do floor presses, is it just like a bench press, but you are laying on the floor? what would the benefit of that be?

Variation of stimulus, stability (to stop rolling the hell over), can help if you have problems locking out on regular bench (as thats most of the floor press ROM), not only that its just a damned tough movement, lol.

***

Also, killer workout, dude

. Speaking of the floor presses, they looked real strong. How are you finding them? I love em.

Posted by: countryboy

Nice workout!

Posted by: nadirmg

monster w/o, trip! nice!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

gotcha

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Great w/o BRother Triple, had enough of the torturing huh??? I hear ya!!! Of course I would still say you did one heck of a torture session today!!!

Arch

Yes, the 3 times a week full-body is OK for a short time only.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

That's a lot of weight for floor presses!!!!!!

Billie

I won't be happy until I can do it with 300.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Also, killer workout, dude

. Speaking of the floor presses, they looked real strong. How are you finding them? I love em.

Gaz

Thanks for answering Scar's question.

I like the floor presses. My weak point is at the top and this exercise is supposed to help get past that point.

Posted by: Triple Threat

Thanks countryboy and nadir.

Another thing about the floor presses is that there is no bounce at the bottom.

Posted by: Triple Threat

Wed, Apr 30

Squats
135 x 6
225 x 3
275 x 3
315 x 1

Deadlifts
315 x 1
405 x 1

Lunge (reps each leg)
45 x 6
75 x 6
95 x 6

SLDL
225 x 6 (2 sets)

Hyperextensions
60 x 6 (2 sets)

Hanging Leg Raises
8
7

BW: 226

Felt a bit tired, and the abs were still aching too.

Posted by: Triple Threat

Fri, May 2

Bench Press
135 x 7
185 x 7
205 x 7
225 x 5

Pull-ups
BW x 8
BW x 6
BW x 5

Close Grip Bench Press
185 x 7
195 x 7
205 x 5

BB Row (underhand grip for a change)
135 x 7
185 x 7
205 x 7 (2 sets)

Dips
BW+30 x 7
BW+30 x 6
BW+25 x 6

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

Military Press
95 x 7
105 x 5

Med Grip Pull-ups (palms towards each other)
BW x 5
BW x 4
BW x 3

Cardio
Elliptical - 12 minutes

BW: 225

Posted by: Archangel

Very NICE w/o's BRother Triple!!! Keep doin it to it my Friend!!!

Posted by: thewicked

damn what a day! talk about work! how do you feel after a workout like that good lord!

Posted by: countryboy

WooHoo... Looking good.. !!

Posted by: nadirmg

sup, trip! nice work out yesterday!

regular bench followed by CG bench! but that burned like hell!

Posted by: Scarface30

so you're weighing 225 but also adding weight to dips and previously to pullups? that's some serious strength going on right there TT, great job

Posted by: b_reed23

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Very NICE w/o's BRother Triple!!! Keep doin it to it my Friend!!!

Arch

I'm doin', I'm doin'!

Posted by: Triple Threat

Quote:

Originally Posted by thewicked

damn what a day! talk about work! how do you feel after a workout like that good lord!

wicked

I generally feel tired.

Too bad I have to go to work instead of being able to take a nap.

Posted by: Triple Threat

Quote:

Originally Posted by countryboy

WooHoo... Looking good.. !!

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

sup, trip! nice work out yesterday!

regular bench followed by CG bench! but that burned like hell!

nadir

That's not something I can do all the time. By the last set of CGs, tris were rather tired.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

so you're weighing 225 but also adding weight to dips and previously to pullups? that's some serious strength going on right there TT, great job

Scarface

I'm trying to catch Stewart, not that I'll ever get there, but so as to always have a goal.

Posted by: Triple Threat

Sat, May 3

Squats
135 x 5
225 x 5
255 x 5 (2 sets)

Speed Deadlifts
295 x 1 (5 sets)

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

Posted by: Triple Threat

Mon, May 5

Squats
135 x 5
225 x 3
275 x 3 (4 sets)

Deadlifts
315 x 3
365 x 3 (4 sets)

Bench Press
135 x 5
205 x 6 (3 sets)
205 x 5

BB Row
205 x 6 (4 sets)

Dips
BW+30 x 6 (4 sets)

Pull-ups
BW x 6
BW x 5
BW x 4
BW x 3

Hanging Leg Raises
Without straps: 8, 7
With straps: 10, 10

Cardio
Elliptical - 13 minutes

BW: 227

Itâ€™s back to full-body this week since thereâ€™ll be only 3 workouts this week.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Scarface

I'm trying to catch Stewart, not that I'll ever get there, but so as to always have a goal.

Yes, it's very nice to have goals.....of course, now my goal is to keep adding on the weight to those exercises so you have a harder time reaching yours

Posted by: boilermaker

Quote:

Originally Posted by Triple Threat

Hanging Leg Raises
Without straps: 8, 7
With straps: 10, 10

I knew you were a Deadlift God of sorts, but I had no idea you could actually levitate. How cool is that!!

Posted by: nadirmg

excellent fb workout, tripster! what's it feel like to dead over 300 lbs?

Posted by: Scarface30

great workouts TT

I thought you said you were scrating the fullbody workout idea?

Posted by: b_reed23

300lb is nothing for the Captain!!!!

Posted by: the other half

hey there TT, things are looking pretty good in here. of course, this is you we are talking about.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

now my goal is to keep adding on the weight to those exercises so you have a harder time reaching yours

Don't think that'll stop me. I'm very stubborn.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

I knew you were a Deadlift God of sorts, but I had no idea you could actually levitate. How cool is that!!

What I meant was that I was just gripping the chin-up bar. I switched because my arms and hands were tiring before the abs.

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

excellent fb workout, tripster! what's it feel like to dead over 300 lbs?

The first time I hit 300, it was great. Now it's not such a big deal. Even 400 is nothing to get excited about. It's not until I get to 2xBW that the ego is pleased.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Don't think that'll stop me. I'm very stubborn.

talk is cheap, let's see you do it

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

great workouts TT

I thought you said you were scrating the fullbody workout idea?

I wanted to get back the upper/lower split that I like, but I need 4 workouts to hit each muscle group twice a week. Won't be able to squeeze in a workout this Saturday, so I needed a FB to meet my quota.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

300lb is nothing for the Captain!!!!

I can say that for DLs, but that's about it.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

hey there TT, things are looking pretty good in here. of course, this is you we are talking about.

Thanks, TOH. Sometimes I wish I had a slavedriver, er, workout partner like you do.

Posted by: Triple Threat

Wed, May 7

Floor Press
135 x 5
185 x 5
225 x 3
245 x 2 (struggled with this, so decided to lower the weight)
205 x 5 (3 sets)
205 x 4

Pull-ups
BW+30 x 4
BW+30 x 3 (2 sets)
BW+25 x 3 (2 sets)

Dips
BW+50 x 4 (3 sets)

BB Row
135 x 5
225 x 5
245 x 5 (3 sets)

Hanging Leg Raises
13
10

Chin-ups
BW x 6
BW x 4

BW: 224

Posted by: nadirmg

wow, trip. +50 on the dips! veeeeery nice.

Posted by: Triple Threat

Fri, May 9

Squats
135 x 8
185 x 6
225 x 6

Good Mornings
135 x 6
185 x 6 (3 sets)

Hyperextensions
50 x 6 (3 sets)

BW: 224

On a scale of 1 to 10, this workout was a zero. I should have stayed in bed.

Posted by: Triple Threat

Mon, May 12

Squats
135 x 9
185 x 9 (4 sets)

Incline Bench Press
135 x 6
185 x 6 (2 sets)
185 x 5 (2 sets)

Deadlifts
315 x 2
405 x 1
500 x 1

Dips
BW+35 x 6 (3 sets)
BW+35 x 4

Pull-ups
BW+25 x 5

BW+25 x 3+ Didnâ€™t quite get that 4th rep.
BW+25 x 3

BB Row
135 x 5
225 x 4
275 x 3 (4 sets)

Military Press
95 x 6
105 x 6

Chin-ups
BW+20 x 5

BW+20 x 4
BW+20 x 3

Hanging Leg Raises
11
8
7

BW: 226

I started using Adrenalean pre-workout today and took 2 caps. I plan on using it only on workout days and not for any kind of weight loss. It definitely gave me the boost I was looking for.

I donâ€™t know if it was the Adrenalean or a placebo effect but I felt really strong on the pulling exercises. Not so much on the pushing ones. Good to get back to 500 on the DL, too. In fact, I probably had 502 in me.

Posted by: Stewart20

i am sure you say the same thing about me, but I can never figure out your workouts, they are just all over the place

Nice pullups man, I seem to recall you always having problems with even BW ones, and then to strap on a 25 pounder, good shit TT...

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

i am sure you say the same thing about me, but I can never figure out your workouts, they are just all over the place

Nice pullups man, I seem to recall you always having problems with even BW ones, and then to strap on a 25 pounder, good shit TT...

Stew

Today was full-body. High rep legs, med rep push, low rep pull.

You're correct though, right now I'm just making this up as I go. Full-body or upper/lower, depending on how many days I've got to workout and how I feel.

I think I'll try weighted pull-ups at least once a week, to see if that will help unweighted ones. There's got to be a reason I can't get past 7 or 8 reps.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

I think I'll try weighted pull-ups at least once a week, to see if that will help unweighted ones. There's got to be a reason I can't get past 7 or 8 reps.

Pullups are very strange for me too, don't worry, it isn't just you. I can barely make it past 12 unweighted reps myself, although, lately I have been doing sets of 8 with 25 added pounds, so maybe that has improved, I don't know. I just reach a point where everything just doesn't work anymore, it's usually not due to tired muscles or out of breath either, they are just a damn hard exercise.

Think about when you started training, how ofter did you do a pullup? For me, I never did. Of course I did lots of benching though

. Back then, the lat exercise of choice was the pulldown, and sure, I got pretty strong on that over time, but the carryover to pullups is like nothing, so yeah, it sucks when you are doing 300 pound bench presses for reps, deadlifting 500 pounds, and curling 60 pound dumbbells, but you struggle doing 5 or 6 measly bodyweight pullups. Just keep doing them, like you said at least once a week and you will make progress.

I do however think that there is at least SOME decent carryover from chinups to pullups, so maybe you can do what I do, is to do CHINUPS heavy and for lower reps, and then do PULLUPS for higher reps, this seems to be working for me right now.

Posted by: soxmuscle

Back over the 500 pound deadlift hump?

That's a nice way to start your week.

Posted by: countryboy

Nice workout TT!

Posted by: b_reed23

Woah! nice pullups!!

I wish I could do ONE unweighted!!

Posted by: Archangel

Excellent w/o's BRother Triple!!! Your w/o's always help feed me to push myself, thank you for that my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

Back over the 500 pound deadlift hump?

That's a nice way to start your week.

sox

I'm not sure that nailing 500 once qualifies as being over the hump.

We'll see over the next few weeks if I can maintain that.

Posted by: Triple Threat

Quote:

Originally Posted by countryboy

Nice workout TT!

Thanks, CB.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

Woah! nice pullups!!

I wish I could do ONE unweighted!!

Billie

I've been working on them for what seems like forever. Guess I won't be entering any pull-up contests anytime soon.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent w/o's BRother Triple!!! Your w/o's always help feed me to push myself, thank you for that my Friend!!!

Thanks, Arch!

Posted by: Triple Threat

Wed, May 14

Squats
135 x 8
205 x 7
225 x 6
245 x 6

Bench Press
135 x 6
185 x 3
225 x 3
245 x 3
275 x 1

Not the most artistic rep Iâ€™ve ever done.

Suspended Close Grip Bench Press (BB started on safety bar about 1-2â€ above chest)
225 x 3
235 x 3
245 x 1
265 x 1

BB Row
135 x 8
205 x 8
215 x 8
215 x 7

SLDL
205 x 6 (2 sets)
205 x 5

Dips
BW+55 x 4 (2 sets)
BW+55 x 3
BW+55 x 2

Pull-ups
BW x 7
BW x 5

Military Press
115 x 3
135 x 2 ***
115 x 3
125 x 3

Chin-ups
BW x 7
BW x 5

BW: 226 in spite of hitting the Chinese buffer last night.

I was disappointed in the bench press when the bar slowed just off the chest, hence the suspended CGs.

*** I must not have been thinking too clearly after I did the first set of militaries. 115 felt OK, so I decided to add 10 lbs. The trouble is I added 10 to each side, and then thought, damn this is heavy for just a 10 lb increase. So I went back to 115 and only after the second set of 115 did I realize what I had done.

Posted by: Pylon

Still a heckuva w/out, Trips.

Posted by: Archangel

Great w/o and awesome closegrips my Friend!!!

Posted by: nadirmg

THAT was a nice workout, tripster. i can't wait to join the 200 bench club

Posted by: b_reed23

HOLY CRAP...look at those dips!!!

Posted by: the other half

Quote:

Originally Posted by Triple Threat

Wed, May 14

Squats
135 x 8
205 x 7
225 x 6
245 x 6

Bench Press
135 x 6
185 x 3
225 x 3
245 x 3
275 x 1

Not the most artistic rep Iâ€™ve ever done.

the only way you can look at this is kinda like an orgasm. not the prettiest face that you will ever make, but damn it sure felt good.

Posted by: b_reed23

OMG....

Posted by: Triple Threat

Fri, May 16

Squats
135 x 6
225 x 3
275 x 1
295 x 1
315 x 1

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

BB Row
135 x 8
225 x 6
235 x 6
245 x 6
265 x 5
265 x 4

Good Morning
135 x 5
165 x 3
185 x 3
205 x 3

Dips
BW+30 x 8
BW+30 x 7

Chin-ups
BW+20 x 6
BW+20 x 5
BW+20 x 3

BW: 225

Posted by: Triple Threat

Mon, May 19

Squats
135 x 8
205 x 7 (2 sets)
215 x 6
225 x 5
235 x 4
245 x 3
255 x 2
265 x 1

Bench Press
135 x 8
155 x 5
165 x 4
175 x 3
185 x 2
195 x 1

Right elbow was hurting, but I canâ€™t remember doing anything to it.

BB Row
135 x 8
185 x 5
195 x 4
205 x 3
215 x 2
225 x 1

Chin-ups
BW x 5
BW+10 x 5
BW+10 x 4
BW+10 x 4

Close Grip Bench Press
135 x 8
165 x 6
185 x 6

BW: 227

Posted by: Stewart20

now do you understand why we have absolutely no idea what you are doing???

You did a 315 squat on friday and then today only hit a 265? I know you did more overall volume, but why didn't you try for 320 or something like that?

I hope you have a plan, cause your workouts look more convoluted than mine do, and that's hard to do!

Posted by: boilermaker

Hey Trips!! Looking solid in here. Are chins palms facing or palms away? can never keep that straight

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

now do you understand why we have absolutely no idea what you are doing???

I do have a plan, or at least I think I do.

Last week I tried to max out on each of the big 3, just to see where I stood after doing several weeks of full-body workouts.

This week and next are "back-off" weeks. Some people stay away from the gym. Others, like me, just scale it back somewhat. Taking time off doesn't work too well for me.

Training will be interrupted over the holiday weekend, so for the next two weeks I'll just be playing around, experimenting with something new. Once the 2 weeks are up, it's back to being serious.

Posted by: Triple Threat

Quote:

Originally Posted by boilermaker

Hey Trips!! Looking solid in here. Are chins palms facing or palms away? can never keep that straight

boiler

I don't know what other people call them, but for me, chins are palms facing me and pull-up are palms facing away.

Posted by: b_reed23

I'm assuming you also use chins for biceps and pullups for back??

Posted by: soxmuscle

I do the same thing you do when "rest" is needed. What are your plans for being serious two weeks from now?

Posted by: katt

Hey TT... just cruisin through to check out your progress...

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

I'm assuming you also use chins for biceps and pullups for back??

Billie

Pretty much, yes. I haven't done curls in a long, long time and lat pulldowns don't seem to have the same effect as pullups do.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

I do the same thing you do when "rest" is needed. What are your plans for being serious two weeks from now?

sox

I haven't decided yet. There's always old faithful Westside, or an upper/lower split. Then I start to think about how sucky my squats are, and I wonder if I should try one of the ball-busting squat mega-times a week programs to see if I can make those squat numbers respectable.

Then again, softball season is starting in June, so I don't want my legs to be perpetually fatigued. Decisions, decisions, decisions.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Hey TT... just cruisin through to check out your progress...

katt

Thanks for cruisin by. See anything interesting?

Posted by: Triple Threat

Wed, May 21

Squats
135 x 6
225 x 6
235 x 5
245 x 4
255 x 3
265 x 2
275 x 1

Deadlifts
295 x 4
315 x 3
335 x 2
355 x 1

I woke up very tired Wed morning, so I just rolled over and went back to sleep.

Got home around 4 in the afternoon and squeezed in a quick workout at home before heading to my sonâ€™s soccer practice.

Posted by: katt

I don't think your squat numbers are sucky .... at all.. But I totally know what you're talking about w/softball season.. TOH has the same problem.. sore legs kinda interferes with the running process...

Posted by: Triple Threat

Quote:

Originally Posted by katt

But I totally know what you're talking about w/softball season.. TOH has the same problem.. sore legs kinda interferes with the running process...

katt

Yeah, waddling around the outfield just isn't how the game should be played.

Posted by: Triple Threat

The long weekend is just around the corner and I am outta here.

Posted by: Archangel

Good lookin w/o's Brother Triple!!! Have a GREAT weekend my Friend!!!
Lookin forward to your new routine!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Good lookin w/o's Brother Triple!!! Have a GREAT weekend my Friend!!!
Lookin forward to your new routine!!!

Arch

Weekend was great. I didn't work out once.

Seriously, my kids were in a soccer tournament in Danvers, Mass. My daughter's team did so-so (1 win, 1 loss, 1 tie) but my son's team made it to the playoffs (3-0 in the round-robin) only to lose by a goal in the playoffs. Weather was perfect and I got to work on my tan.

And I had a chance to relax with a couple of drinks too, since I had a night off from driving.

I haven't figured out a new routine yet, so I'm still doing the same thing.

Posted by: Triple Threat

Mon, Jun 2

Squats
135 x 5
205 x 5
265 x 5
275 x 4
285 x 3
305 x 2

Incline Bench Press
135 x 6
165 x 5
185 x 4
195 x 3
205 x 2
215 x 1

Deadlifts
315 x 1
405 x 1
455 x 1
505 x 1

BB Row
225 x 5
245 x 4
265 x 3
285 x 2

Pull-ups
BW+35 x 4
BW+35 x 3
BW+35 x 2

Dips
BW+55 x 5
BW+55 x 4
BW+55 x 3
BW+55 x 2

Chin-ups
BW+30 x 4
BW+30 x 3
BW+30 x 2

Hanging Leg Raises
10
8
7

BW: 224

Posted by: b_reed23

ummm....what's wrong with your squats??

Posted by: Stewart20

505, well alright! Good stuff, you are now officially on your way to 600

Posted by: katt

Yeah, I agree w/Stew... those deadlifts are awesome

Posted by: Archangel

Amazing Deads my Friend!!! Sounds like you had a GREAT time too with the fam!!!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

ummm....what's wrong with your squats??

Billie

Because they pale in comparison to my deads.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

505, well alright! Good stuff, you are now officially on your way to 600

Stew

I've been on this road before.

And then I run into a wall.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Yeah, I agree w/Stew... those deadlifts are awesome

katt

So can I go to Jamica too? I can carry your suitcase.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Amazing Deads my Friend!!! Sounds like you had a GREAT time too with the fam!!!

Arch

We did have a good time. They love staying in hotels and eating at restaurants, plus they got to go to a water park too.

Posted by: b_reed23

any chance we may get some vacay pictures??

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

any chance we may get some vacay pictures??

Billie

Unless you want a picture of the soccer team, there's nothing to show.

Posted by: Triple Threat

Wed, Jun 4

Squats
135 x 8
225 x 3
265 x 6
275 x 5

SLDL
135 x 8
225 x 6
245 x 4

Incline Bench Press
135 x 8
185 x 6
195 x 5

BB Row
135 x 8
225 x 6
245 x 5

Dips
BW+55 x 6

BW+55 x 4

Pull-ups
BW+25 x 6

BW+25 x 3

Military Press
105 x 6
115 x 4

Iâ€™m thinking about trying some of those MILF presses that TOH does.

Chin-ups
BW+25 x 6

BW+25 x 4

Some Pilates stuff at the end for about 15 minutes.

BW: 224

I seemed to be lacking a little energy at the start of the workout, so I decided to do only 2 work sets per exercise. That probably explains why there was so much left in the tank at the end. I slept like a rock last night. Overslept in fact. Kids missed the bus and I got them to school just in time.

Posted by: b_reed23

holy crap

thats a lot of weight on your dips, pulluips, and chins!!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

holy crap

thats a lot of weight on your dips, pulluips, and chins!!

Posted by: Triple Threat

Mon, Jun 9

Squats
135 x 8
225 x 4
275 x 6
295 x 3 (What happened to 5 you might ask?

Wasn't happening today!)

Good Mornings
135 x 6
205 x 6
225 x 5

Bench Press
135 x 8
205 x 6
225 x 5

Floor Press
135 x 8
185 x 6
205 x 4 (2 sets)

Pull-ups
BW+30 x 5
BW+30 x 4

BB Row
135 x 8
245 x 6

255 x 5

Dips
BW+60 x 5

BW+60 x 2 (That went downhill fast!)

Chin-ups
BW+30 x 4
BW+30 x 3

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

BW: 225 â€“ Up a pound and had Chinese food last night. Coincidence?

Extremely hot in the gym today, 73 outside at 4:30 am, and not much cooler inside. I had a good sweat going after the second squat warm-up set, and found myself taking longer between sets as the workout progressed.

Tried a bit narrower grip on the floor press and felt it more in the tris. They definitely had an adverse effect on the dips.

Posted by: Double D

I am very impressed with the rows! That takes good core strength to do that!

Posted by: b_reed23

again with the chinups and dips

Posted by: Triple Threat

Mon, Jun 23

Bench Press
135 x 8
185 x 5
205 x 3
225 x 3
245 x 2
255 x 1
265 x 1

Close Grip Bench Press
185 x 6 (4 sets)

Hammer Strength High Rows
180 x 8
230 x 6
230 x 6
230 x 5
230 x 4

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

Chin-ups
BW+20 x 4
BW+20 x 3
BW x 5
BW x 3

Rear Delt Raises
25 x 8
30 x 7

Cardio
Elliptical â€“ 10 minutes

After 2 final weeks of some uninspired full-body workouts, Iâ€™ve gone back to an upper/lower split. The full-body workouts are OK for a while, but after about 2 months, I had had it.

BW: 225

Posted by: b_reed23

Posted by: Triple Threat

Billie

Posted by: Triple Threat

Wed, Jun 25

Box Squats
135 x 5
185 x 3
225 x 3
245 x 3
255 x 3
265 x 2

Rack Deadlift (just below knee)
225 x 5
315 x 5
405 x 3
455 x 3
495 x 2

SLDL
225 x 6
245 x 6
265 x 5
265 x 3

Leg Press
450 x 8
540 x 8
630 x 8
720 x 8

Hyperextensions
40 x 6
50 x 6
55 x 5

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

Box Jumps (heights are approximate)
6.5 in. x 10
8 in. x 10
9.5 in. x 10
11 in x 10

First time doing box jumps so I started out rather conservatively.
I didnâ€™t feel the need to fall on my ass the first time.

BW: 223

Posted by: Pylon

Heya Trips!

Posted by: Double D

Nice job big guy, still pluggin along!

Posted by: b_reed23

lookin good TT!!!

Posted by: Triple Threat

IM time has been scarce lately. I've been working through lunch and at night I've been keeping busy trying to stay ahead of the construction crew that's been putting an addition on my house.

Still doing workouts, although I don't have much time to post them. I'm doing either full-body, upper/lower or push/pull/legs, depending on how many times I'm getting to the gym (or my basement, where it is ungodly hot lately). Weight is down to 220 as of this morning and strength is following accordingly.

I'm still getting in my one softball game a week. We just won our first game of the season this past week after 4 lopsided losses. We kinda suck this year.

Posted by: b_reed23

No one has been around TT...but at least you check in once in a while!

Posted by: Triple Threat

Mon, Aug 11

Bench Press
135 x 6
185 x 6
225 x 3 (4 sets)

Floor Press
185 x 6 (3 sets)

Pull-ups
BW+20 x 4
BW+20 x 4
BW+20 x 3

Military Press
65 x 6
85 x 6 (2 sets)

Hammer Strength Low Rows
200 x 6 (3 sets)

Dips
BW+30 x 6 (3 sets)

Chin-ups
BW+20 x 4
BW+20 x 4
BW+20 x 3

Box Jumps
20â€ x 12
24â€ x 12
28â€ x 12
32â€ x 6 (2 sets)

Legs were still sore from last Saturdayâ€™s workout, so I didnâ€™t push the jumps.

BW: 222

Posted by: Triple Threat

Wed, Aug 13

Squats
135 x 6
185 x 3
225 x 3
245 x 3
255 x 1
275 x 1
295 x 1

Deadlift
225 x 1
315 x 1
365 x 1
405 x 1

Lunge
95 x 6
115 x 6
135 x 4
135 x 4

Ab Crunch Machine
45 x 12
90 x 10
135 x 8
150 x 6 (3 sets)

Box Jumps
28â€ x 12
32â€ x 10
34â€ x 8
36â€ x 6
36â€ x 4

BW: 222

Tweaked the old back a few weeks ago doing overhead squats.

I donâ€™t even like that exercise, but I was waiting for the squat rack and figured that Iâ€™d warm up with something easy.

This week marks an attempt to get back to heavy lifting (as opposed to that fluff I did the past couple of weeks).

Posted by: Triple Threat

Time to talk softball. It's official. We suck.

We're 2-7 and we keep finding new ways to lose. And I swear we're leading the league in injuries.

We've had one sprained shoulder, one split thumb, and I don't know how many leg/quad/hamstring injuries this year. At least I can say that I'm not one of them. Knock on wood.

One thing I have noticed is that the weight loss and box jumps have made a difference in my running. I feel quicker and a couple of the guys on the team have noticed the difference too. I even scored from second on a fly ball last game, and no, the player didn't fall down.

I think I caught them by surprise. So at least the hard work in the gym is paying off.

Posted by: Stewart20

bout time you're back posting workouts in here, now keep it up you slacker

Posted by: b_reed23

how you been losin the weight?? Still doing sprints?

Posted by: katt

Hey TT !

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

bout time you're back posting workouts in here, now keep it up you slacker

Stewart

I'm going to do my best to keep this thing up to date. The work crunch is over and I've got my lunch time free to surf IM again.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

how you been losin the weight?? Still doing sprints?

Billie

Most of the weight loss I attribute to diet, especially staying away from sweets. I've also been eating low carb most of the time, but not being obsessive about it. If pizza appears in front of me, I'm going to eat it.

But most days are minimal carbs.

I'm still doing sprints, although only once or twice a week. I'll occasionally get on the elliptical machine on a rainy day. And the box jumps also do a good job of getting the heart rate up, although usually the legs give out before the lungs do.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Hey TT !

katt

Posted by: PreMier

still workin out pretty strong i see

thats good!

i need to post in my journal again

Posted by: Triple Threat

Fri, Aug 15

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

Pull-ups
BW x 8
BW x 5
BW x 5

Close Grip Bench Press
135 x 8
185 x 4

165 x 5

Hang Clean & Press
45 x 8
65 x 6
85 x 6
95 x 5
95 x 4

Hammer Strength High Rows
180 x 8
250 x 6 (2 sets, form sucked on the last couple of reps in the second set)
230 x 6
230 x 5

Dips
BW+30 x 7
BW+30 x 6 (2 sets)

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

BW: 222

Skipped the box jumps since I was supposed to have had a softball game tonight, but got into work and found out it was postponed.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

still workin out pretty strong i see

thats good!

i need to post in my journal again

Jake

Should I go bump your journal?

Posted by: Pylon

Nice work, trips. Good to hear you got your game going!

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

Jake

Should I go bump your journal?

thanks capt'n

how has life been? hows the little one, do you still get her to workout?

Posted by: Double D

Still playing ball huh? Our team actually broke up this year. But we threw a team together to get into ASA B state. We did pretty well we took 5th. For a throw together team thats not to bad at all.

Posted by: b_reed23

I was wondering the same things...does your daughter still join you for workouts on Saturdays?

Posted by: the other half

how are things going TT?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work, trips. Good to hear you got your game going!

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

thanks capt'n

how has life been? hows the little one, do you still get her to workout?

PreMier

My life has been mucho hectic this summer. Having a second floor addition put on the house as well as renovating about half of the first floor. There are 4 people trying to live in 1 bedroom, kitchen, living room, dining room plus 1 bathroom.

My daughter lost interest in the lifting after about a month or so. Progress stalled, the novelty wore off, and that was the end of that.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Still playing ball huh? Our team actually broke up this year. But we threw a team together to get into ASA B state. We did pretty well we took 5th. For a throw together team thats not to bad at all.

DD

Yeah, still playing. Body aches the day after, but such is life.

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

I was wondering the same things...does your daughter still join you for workouts on Saturdays?

Billie

Unfortunately, she lost interest. Now she spends her free time on IM (Instant Messenger, not Iron Magazine).

On a more positive note, her improvement as soccer goal keeper was not lost on the coaches. She has moved up from the B team to the A team for the upcoming season. This marks the first time she will be playing with the "big kids".

Posted by: Triple Threat

Mon, Aug 25

Bench Press (superset with BB Row)
135 x 12
155 x 12
175 x 9

BB Row
135 x 12
155 x 12
175 x 12

Hammer Strength Chest Press (superset with High Row)
90 x 12
110 x 10
100 x 11

Hammer Strength High Row
100 x 12
140 x 12
160 x 12

Hang Clean and Press (superset with pull-ups)
65 x 12
65 x 12
65 x 9

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

Dips (superset with chin-ups)
BW x 12
BW x 8
BW x 7

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

Box Jumps
24â€ x 12
28â€