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

those are some strong BB rows!!

Posted by: Pylon

Nice numbers all around!

Posted by: Double D

30 inch box jumps......the Trips has hops!

Posted by: Triple Threat

Wed, Sep 17

Squats
135 x 12
185 x 8
225 x 5
275 x 3

Deadlift
405 x 1

SLDL
225 x 5 (3 sets)

Ab Crunch Machine
45 x 10
90 x 10
135 x 8 (2 sets)

Hyperextensions
BW+30 x 6
BW+45 x 6
BW+60 x 6 (2 sets)

BW: 224

Posted by: Scarface30

umm...workouts??...

lol

30" box jumps are putting my box jumps to complete and utter shame! great job TT

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

umm...workouts??...

lol

Scarface

I've been busy. Too busy to post, not too busy to workout.

As I mentioned earlier, I'm having some renovations done to the house. Most of the work has been contracted out, but I've taken on a couple of the tasks.

My recent one was putting down hardwood floors in the kid's bedrooms. Check out my gallery for proof.

Posted by: katt

Hi TT!

Posted by: Triple Threat

katt

Welcome back to you! Now, where's TOH?

Posted by: Triple Threat

Softball playoffs continue. We lost our second game 11-2. Not much to say about it other than we had a 1-0 lead before they came to bat.

I had a quiet night, 0-for-1 (fielder's choice) and 2 walks. The fielder's choice should have been a hit, but some stupid baserunning wiped it out.

With runners on 2nd and 3rd with 1 out, I hit a grounder in the hole between short and third. The shortstop made the stop, but had no chance to throw out either the runner going home or me at first. But the runner on second decided to try for third and was thrown out easily.

The third game was much better. We scored 14 in the top of the first and cruised to a 32-15 win. Everybody was hitting the ball. I was 5-for-5 (triple, double, 3 singles) plus a walk.

Posted by: katt

Quote:

Originally Posted by Triple Threat

katt

Welcome back to you! Now, where's TOH?

focused on hunting right now.... he's working out, just not posting yet

Posted by: Triple Threat

Cliff Notes version of recent workouts:

Sat 9/20 - Push
Mon 9/22 - Pull
Thu 9/25 - Legs
Sat 9/27 - Push
Mon 9/29 - Pull

Add in the work on the house, an occasional softball game, 3 soccer practices a week with my son's team and you can see why posting time is minimal.

Posted by: Pylon

Posted by: Double D

Still playing softball? I bet I have played a total of 30 games this year, pretty pathetic considering last year I played like 300!

Posted by: Triple Threat

Softball season came to a close with a loss in the final game (double elimination) of the playoffs.

It's wait until next year for us.

Soccer season ended a couple of weeks ago, so my running has been reduced. I've gained 4 lbs in that time.

Happy Thanksgiving!

Posted by: Stewart14

Happy Thanksgiving to you and your family too TT......gain 4 more pounds tomorrow, it's ok, it's a holiday

Posted by: b_reed23

damn TT....where ya been hidin?

Posted by: PreMier

he hasnt been working out.. so he is afraid!

Posted by: katt

He's taking a little time off ?...

Posted by: the other half

ok, tt, im back. now where the fuck are you at?

Posted by: Scarface30

where are the big numbers TT?

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

damn TT....where ya been hidin?

Billie

Not hiding. Just occasionally lurking. Life got busy.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

he hasnt been working out.. so he is afraid!

Posted by: Triple Threat

Quote:

Originally Posted by katt

He's taking a little time off ?...

katt

Time off from IM. That's all.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

ok, tt, im back. now where the fuck are you at?

TOH

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

where are the big numbers TT?

Scar

If it's big numbers you're looking for, check out the journals of Stewart and soxmuscle.

Posted by: Triple Threat

I went through a period where I was having constant back stiffness. I normally had a little the day or two after heavy DLs, but this was well beyond the normal case. So I backed off on all the suspects (squats, various DLs, GMs) but the stiffness was still there. It wasn't until I stopped doing bent-over rows that the problem went away.

This annoyed me greatly since I think bent-over rows are a great exercise and I actually liked doing them. However, they are now on my banned list and until such time as the gym purchases a chest-supported row, I'll have to make do with other exercises.

End of whining.

Posted by: Triple Threat

Mon, Dec 15

Squats
135 x 6
205 x 9 (4 sets)

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

Hammer Strength Low Row
140 x 6
210 x 4 (6 sets)

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

Lateral Raise
25 x 7 (3 sets)

Dips
BW+45 x 4 (3 sets)

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

Posted by: Triple Threat

Wed, Dec 17

Squats
135 x 6
185 x 6
220 x 7 (5 sets)

Deadlift
395 x 1 (6 sets)

SLDL
235 x 5 (3 sets)

Box Jumps
30â€ x 8
32â€ x 6 (3 sets)
34â€ x 4

Step-ups
28â€ x 6
28â€ x 5
28â€ x 4

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Scar

If it's big numbers you're looking for, check out the journals of Stewart and soxmuscle.

Actually I would suggest DLDave's journal to see what big numbers really are. Mine are a mere pittance compared to his....

Good to see you back by the way TT. Hopefully you can make an appearance at least every few days or so from now on.

Posted by: Stewart14

Oh, how I miss seeing all of your weird and strange workout parameters, 225 x 7 (6 sets), 205 x 4 (5 sets), 250 x 2 (10 sets), lol. Are you doing that top secret super duper Russian Smolov commie workout again?

Posted by: katt

Hey TT,, I know how it goes taking time off from IM... I did the same thing.. sort of.

I gotta start posting regular again now that we are full-force in the gym... but it's so hard to sit at the computer and sort through journals when you know you could be (and should be) spending your time doing something constructive.

Posted by: PreMier

welcome back captn

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Oh, how I miss seeing all of your weird and strange workout parameters, 225 x 7 (6 sets), 205 x 4 (5 sets), 250 x 2 (10 sets), lol. Are you doing that top secret super duper Russian Smolov commie workout again?

Stew

Very good.

I'm impressed that you remember the name of the squat routine. Not sure about the top secret super duper part though.

Anyway, I'm giving this another shot in an effort to get my squats back to respectability. I hope to be smarter this time and lower the volume of the rest of my workouts so I don't burn out so fast.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Hey TT,, I know how it goes taking time off from IM... I did the same thing.. sort of.

I gotta start posting regular again now that we are full-force in the gym... but it's so hard to sit at the computer and sort through journals when you know you could be (and should be) spending your time doing something constructive.

katt

You and me both! And get TOH back to it as well.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

welcome back captn

Jake

Posted by: Triple Threat

Fri, Dec 19

Squats
135 x 6
185 x 5
235 x 5 (7 sets)

Bench Press
135 x 8
195 x 7 (2 sets)

Close Grip Bench Press
195 x 7
195 x 5 (failed, that was intended to be a set of 7)

Hammer Strength High Row
140 x 8
210 x 7 (4 sets)

Hang Clean and Press
95 x 4
105 x 4 (2 sets)

Dips
BW+25 x 8
BW+25 x 7

Chin-ups
BW x 7
BW x 5

Posted by: Triple Threat

This week was supposed to be the week I tested my squat 1 RM. It turned out to be 305.

Didn't quite get the 40-50 lb increase the program touted.

Squatting 4 times a week is tough, especially the 10x3 a day after 7x5.

I haven't decided if I'm going to persue the rest of the program. I'm supposed to take it easy for the next 2 weeks, so I've got a little time before deciding.

Since I was checking my squat 1RM, I decided to see where my bench and DL were too. Bench topped out at 285 while DL was at 425. Not very spectacular.

Posted by: PreMier

shit, those are all good lifts

Posted by: katt

Posted by: JerseyDevil

I guess I need to get my ass back in gear!

425 dead ain't happening for me. Great job TT

Posted by: JerseyDevil

Quote:

Originally Posted by katt

Hey Katt, not my journal but good to see you!

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

shit, those are all good lifts

U2 Pre

Posted by: PreMier

hey jd, how are you doing?

Posted by: Triple Threat

Well if it weren't for katt, PreMier and JD, this journal would turn into nothing but cobwebs.

everyone!

Sorry I missed one of your rare appearances JD. Good to see you're still around.

Posted by: Triple Threat

Mon, Jan 19

Squats
135 x 8
185 x 15

Incline Bench Press
135 x 8
185 x 5 (5 sets)

Hammer Strength High Row
140 x 8
230 x 5 (5 sets)

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

Lateral Raise
30 x 7
30 x 6 (2 sets)

Dips
BW+30 x 6 (4 sets)

BB Curls
70 x 6 (4 sets)

Posted by: Triple Threat

Wed, Jan 21

Squats
135 x 6
185 x 20
225 x 5
235 x 5
245 x 5
245 x 5
245 x 3

Deadlifts
295 x 1 (10 sets)

Good Mornings
185 x 6 (4 sets)

Close Grip Bench Press
135 x 6
185 x 5
195 x 5 (4 sets)

Chin-ups
BW x 5 (4 sets)
BW x 4

Posted by: Triple Threat

Mon, Feb 16

Warmup Circuit 3 reps each exercise with 125 lb (3 sets)
Power Clean
Front Squat
Push Press
Romanian Deadlift
Barbell Rows
Back Squat

Squat
245 x 5 (2 sets)

Good Mornings
185 x 5 (2 sets)

Rack Deadlifts
365 x 3 (4 sets)

Bench Press
225 x 3
235 x 3
245 x 3 (2 sets)

Pull-ups
BW+50 x 3 (2 sets)
BW+50 x 2.75 (didn’t quite make it all the way up)
BW+50 x 2

Dips
55 x 4 (3 sets)

Chin-ups
25 x 4 (2 sets)
25 x 3

Abs
Crunches – 2 sets
Reverse crunches – 2 sets

Cardio
Elliptical – 1 min warmup, 9 minutes x 40 seconds fast, 20 seconds recovery

Posted by: PreMier

nice workout captain

how have things been?

Posted by: the other half

nice workout. tt

goodmornings still scare me!
someday i may put them back into the workout.

Posted by: PreMier

i did gm's yesterday. i started a westside routine

today good morning my ass!

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

nice workout captain

how have things been?

Jake

Things are hectic as usual. Last weekend was the first completely work-free weekend in a month.

Early morning remains "me time" though and nothing is going to stop me from getting up early and hitting the gym.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

nice workout. tt

goodmornings still scare me!
someday i may put them back into the workout.

Thanks, TOH!

Just make sure you keep really strict form when doing them.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

i did gm's yesterday. i started a westside routine

today good morning my ass!

I wonder who named them "good mornings". "Painful morning afters" would be better.

Posted by: Triple Threat

Wed, Feb 18

Warmup Circuit 3 reps each exercise with 135 lb (2 sets)
Power Clean
Romanian Deadlift
Barbell Row
Deadlift
Push Press
Back Squat

Squat
255 x 4 (3 sets)

Romanian Deadlift
205 x 4 (3 sets)

Pull-ups
BW+20 x 5 (2 sets)

Incline Bench Press
185 x 5
195 x 5

Hammer Strength High Row
230 x 5 (2 sets)

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

Chin-ups
35 x 3 (4 sets)

Box Jumps
30” x 8
32” x 5 (3 sets)

Abs
Crunches – 2 sets
Reverse crunches – 2 sets

Cardio
Elliptical – 1 min warmup, 5 sets x 60 seconds fast, 60 seconds recovery

Posted by: Stewart14

now that things have quieted down for you, will you be posting your workouts more regularly? We all miss those crazy ass schemes you do

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

now that things have quieted down for you, will you be posting your workouts more regularly? We all miss those crazy ass schemes you do

Stewart14

I'm sure going to try. Now that I'm not working through lunch I've got a little more internet surfing time.

Posted by: Triple Threat

Fri, Feb 20

Warmup Circuit 3 reps each exercise with 135 lb (2 sets)
Power Clean
Front Squat
Barbell Row
Push Press
Back Squat
Good Mornings

Squat
225 x 3
275 x 3 (3 sets)
275 x 2

Deadlift
365 x 3 (2 sets)

Pull-ups
BW+35 x 4 (3 sets)

Bench Press
225 x 4 (3 sets)

Hammer Strength Low Row
250 x 4 (3 sets)

Behind Neck Press
95 x 4 (3 sets)

Dips
40 x 5

Chin-ups
20 x 5

Abs
Reverse crunches – 2 sets
Crunches – 2 sets

That concludes my low rep week.
Next week it will be in the 6-8 rep range.
It will also be an upper/lower split as opposed to full-body.

Posted by: Triple Threat

Mon, Feb 23

Bench Press
135 x 8
205 x 6 (4 sets)

Pull-ups
BW+20 x 6 (2 sets)
BW+20 x 5 (2 sets)

Incline DB Press
70 x 8 (3 sets)

Hammer Strength High Row
210 x 8 (3 sets)

Shrugs
295 x 8 (3 sets)

DB Overhead Press
40 x 7
35 x 7

Hammer Strength Low Row
180 x 7 (2 sets)

Close Grip Bench Press
185 x 6
195 x 6

Chin-ups
BW+15 x 5
BW x 5

Dips
BW+25 x 7
BW+25 x 6

Cardio
Elliptical – 1 min warmup, 6 sets x 60 seconds fast, 60 seconds recovery

Posted by: Burner02

hey trips!
how's things?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

hey trips!
how's things?

Burner

Posted by: Triple Threat

Wed, Feb 25

Warmup Circuit 6 reps each exercise with 115 lb
Power Clean
Front Squat
Romanian Deadlift
Back Squat
Good Morning

Squat
185 x 6
225 x 6
235 x 6
245 x 4

Deadlift
315 x 4
335 x 4

Romanian Deadlift
225 x 6 (3 sets)

Good Mornings
135 x 8
155 x 8 (2 sets)

Cardio
Squat Tabatas – 135 x 7, 7, 5, 5 (20 seconds squat, 10 seconds rest)

Endurance sucks.

A somewhat disappointing workout. Legs felt very fatigued throughout the workout.

Posted by: katt

workout looks good, even though you think your endurance sucks ass....

At least I post nice things on peoples journals..... geez......

Posted by: Burner02

what??? I said I got dibs on you...THAT was nice, wasnt it?

Posted by: the other half

Quote:

Originally Posted by Burner02

what??? I said I got dibs on you...THAT was nice, wasnt it?

you would think so. she is kind of testy with this diet thing going on.

Posted by: the other half

TT, how do you like the tabatas stuff.
i saw an article in one of the mags about it.

Posted by: Triple Threat

Quote:

Originally Posted by katt

workout looks good, even though you think your endurance sucks ass....

At least I post nice things on peoples journals..... geez......

Rut-roh. katt's not happy.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

what??? I said I got dibs on you...THAT was nice, wasnt it?

You got dibs on katt?

Did you at least clean them off?

Posted by: Triple Threat

Quote:

Originally Posted by the other half

TT, how do you like the tabatas stuff.
i saw an article in one of the mags about it.

other half

They're humbling, that's for sure. I got the idea from some website (PreMier's journal had the link) and decided to give them a try. I had worked up to 3 minutes getting a total of about 30-32 reps (this was during the time when I wasn't posting my workouts on a regular basis) and have just resumed doing them. The article recommended front squats, but I prefer back.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

You got dibs on katt?

Did you at least clean them off?

heck no!
That's like staking a claim!

Posted by: Triple Threat

Fri, Feb 27

Incline Bench Press
135 x 8
185 x 6
195 x 6
205 x 6 (2 sets)

Hammer Strength High Row
180 x 8
250 x 6
260 x 6
270 x 6 (2 sets)

Pull-ups
BW+25 x 6
BW+25 x 5
BW+25 x 4

BB Overhead Press
105 x 6 (3 sets)

Close Grip Bench Press
205 x 6
205 x 5 (2 sets)

Chin-ups
BW+25 x 4
BW+20 x 5
BW+20 x 4

Abs
Reverse crunches – 2 sets
Crunches – 2 sets

Posted by: katt

Nice workout TT... we did clean and presses yesterday.. and holy heck my traps are so sore today !!!

I'm thinking I'll have to do those more often.. but maybe separate them out.. I can definitely do more on the cleans than presses..

Posted by: Triple Threat

Quote:

Originally Posted by katt

I can definitely do more on the cleans than presses..

Same here, katt. Overhead pressing isn't one of my strong points.

Posted by: Triple Threat

Sat, Feb 28

Squat
135 x 7
185 x 7
225 x 7
245 x 4

Deadlift
315 x 5
315 x 4

Romanian Deadlift
225 x 6 (2 sets)

Cardio
Squat Tabatas – 135 x 7, 6, 5, 4 (20 seconds squat, 10 seconds rest)

Pressed for time, so short and sweet it was.

Posted by: Triple Threat

Tue, Mar 3

Bench Press
135 x 8
185 x 6
225 x 5 (3 sets)
225 x 4 (2 sets)

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

Pull-ups
BW+30 x 5 (3 sets)
BW+30 x 4
BW+30 x 3

1 arm DB Row
90 x 5
100 x 5 (4 sets)

Skull-crushers
70 x 8
80 x 6

Chin-ups
BW x 7
BW x 5

Cardio
Cardio for the past couple of days has been shoveling snow.

This was supposed to have been Monday's workout, but I just wasn't in the mood to deal with the ice and snow at that hour.

Posted by: Triple Threat

Wed, Mar 4

Squats
135 x 8
205 x 6
255 x 5 (5 sets)

Deadlifts
295 x 5 (5 sets)

Cardio
Squat Tabatas – 135 x 7, 7, 5, 5, 3 (20 seconds squat, 10 seconds rest) Up to 2.5 minutes

Box Jumps
28” x 10
32” x 6 (2 sets)
32” x 4

Ab Crunch Machine
135 x 6 (3 sets)

Hyperextensions
70 x 6 (3 sets)

Posted by: the other half

that is so weird to read about you shoveling and looking at your ava. but i feel your pain, i had to shovel last week one day, im really hoping that it is the last time this year.

workouts are looking plenty strong!!!!
that looks like a pretty killer workout today.

Posted by: PreMier

how was the squatting tabatas? i bet i would shit my pants!

Posted by: soxmuscle

what the hell are squat tabatas?

Posted by: Triple Threat

Quote:

Originally Posted by the other half

that is so weird to read about you shoveling and looking at your ava. but i feel your pain, i had to shovel last week one day, im really hoping that it is the last time this year.

workouts are looking plenty strong!!!!
that looks like a pretty killer workout today.

TOH

The avi is to remind me that better days are ahead.

That leg workout had me hobbling yesterday. Stairs were not any fun and with my office being on the second floor and everywhere else I go on the first, well, you get the picture.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

how was the squatting tabatas? i bet i would shit my pants!

Jake

They're fun, in a sadistic sort of way.

While I was doing them, 2 other guys were using the Smith machine next to the power cage where I was. When I was done, one of them said to me "Remind me never to work out with you".

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

what the hell are squat tabatas?

sox

I actually found the link to this article in PreMier's journal.

Posted by: Triple Threat

Fri, Mar 6

Incline Bench Press
135 x 8
185 x 6
215 x 5
215 x 4
205 x 6

Hammer Strength High Row
140 x 8
180 x 6
270 x 8
280 x 6 (2 sets)
280 x 5 (3 sets)

Floor Press
205 x 5 (3 sets)

Pull-ups
BW+35 x 4 (2 sets)
BW+35 x 3

Military Press
95 x 7
95 x 6 (2 sets)

Abs
Reverse crunches – 2 sets
Crunches – 2 sets

Cardio
Elliptical – 1 minute warmup, 12 minutes of 30 seconds fast + 30 seconds recovery

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

Jake

They're fun, in a sadistic sort of way.

While I was doing them, 2 other guys were using the Smith machine next to the power cage where I was. When I was done, one of them said to me "Remind me never to work out with you".

lol thats awesome

Posted by: Triple Threat

Sun, Mar 8

Squats
135 x 8
225 x 6
275 x 3 (3 sets)

Deadlifts
365 x 3 (3 sets)

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 7, 5, 5, 5, 4, 4

Good Mornings
135 x 6 (2 sets)

Ab Crunch Machine
150 x 8 (2 sets)

Hyperextensions
75 x 6
75 x 5

Cardio
Elliptical – 1 minute warmup, 10 minutes of 40 seconds fast + 20 seconds recovery

Posted by: Triple Threat

Mon, Mar 9

Bench Press
135 x 8
185 x 8
205 x 8
215 x 8
225 x 5

Hammer Strength Low Row
180 x 8
230 x 8
240 x 7 (3 sets)

Close Grip Bench Press
185 x 8
195 x 6

1 arm DB Row
80 x 8
85 x 8

Pull-ups
BW x 7
BW x 5
BW x 4

DB Lateral Raise
20 x 8 (3 sets)

Dips
BW+25 x 8
BW+25 x 6

Chin-ups
BW x 5
BW x 4

Cardio
Elliptical – 5 minutes easy. Had intentions of doing some more intervals but legs were dead from yesterday.

Posted by: PreMier

i bet, so the tabatas make them really sore?

Posted by: Triple Threat

I think it was the combination of the heavy squats and deads, then the tabatas (increased to 3 minutes worth) and finally the intervals that did me in. Legs seem much better today, so we'll see how tomorrow's leg workout goes.

Posted by: Triple Threat

Wed, Mar 11

Squats
135 x 8
225 x 6
275 x 4
285 x 2

Deadlifts
315 x 5 (3 sets)

Good Mornings
185 x 5 (3 sets)

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 8, 7, 5, 5, 4, 4

Ab Crunch Machine
135 x 8 (3 sets)

Hyperextensions
75 x 5
75 x 5
75 x 4

Not much energy for this workout. It felt like I was coming down with something, and as it turned out, I felt worse on Friday, so skipped that day's workout.

Posted by: Triple Threat

Sun, Mar 15

Squats
135 x 8
225 x 6 (5 sets)

Deadlifts
325 x 3 (5 sets)

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 6, 5, 4, 4
Rest 3 minutes
135 x 5, 4, 3

Ab Crunch Machine
90 x 10
135 x 8
160 x 7

Hyperextensions
75 x 5 (2 sets)

Posted by: Triple Threat

Mon, Mar 16

Bench Press
135 x 8
185 x 8
225 x 3
235 x 3
245 x 3
255 x 3
265 x 1

Close Grip Bench Press
205 x 5 (5 sets)

Pull-ups
BW+35 x 4 (2 sets)
BW+35 x 3 (3 sets)

1 arm DB Row
105 x 6 (4 sets)

Dips
BW+35 x 6
BW+35 x 5

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

There! All caught up with the workouts.

Posted by: the other half

dam u , how come you get to do chins with weights. i am getting such a mental block on them right now it sucks.

but yet i put 25 lbs on my dips and did almost as many as bw. wtf. i think it helps keep me from leaning to far forward.

Posted by: Triple Threat

Wed, Mar 18

Squats
135 x 6
185 x 6
225 x 3
275 x 3
295 x 1 (2 sets)

Deadlifts
365 x 1
405 x 1
425 x 1
445 x 1

Good Mornings
185 x 5
205 x 4 (2 sets)
205 x 3

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 8, 6, 5, 4, 4, 4

45 degree Leg Press
450 x 8
540 x 8
630 x 8

Fried!

Posted by: Triple Threat

Quote:

Originally Posted by the other half

dam u , how come you get to do chins with weights. i am getting such a mental block on them right now it sucks.

but yet i put 25 lbs on my dips and did almost as many as bw. wtf. i think it helps keep me from leaning to far forward.

TOH

Some days I do them with added weight, sometimes without. I still can't get past 7 or 8 unweighted, but felt I needed some more intensity, so I started doing them with +5 lbs. Gotta start somewhere, right? I choose a weight based on how many reps I am aiming for.

Posted by: PreMier

nice deads! no wonder you have that name.

cap'n

Posted by: katt

Dang TT,, that's some weight there.

Posted by: Scarface30

excellent chins TT. but those deads..

.. nice singles!

this is going to be a random question, but do you workout at home?

Posted by: Burner02

Quote:

Originally Posted by PreMier

nice deads! no wonder you have that name.

cap'n

y'aaaaarrrrr, matey! be some fine liftin'

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

nice deads! no wonder you have that name.

cap'n

Pre

It felt good to get back to 2xBW. Now to get back to 500.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Dang TT,, that's some weight there.

katt

Thanks. That's the first heavy day in while that I've felt really good. Now I just need more of them.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

excellent chins TT. but those deads..

.. nice singles!

this is going to be a random question, but do you workout at home?

Scar

Chins and pullups have always been a thorn in my side. Progress seems to take forever.

Most of my workouts are at a gym. I do have some minimal equipment at home which I can use when I can't make it to the gym for whatever reason. I like working out at the gym better since there are less distractions and the equipment is better.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

y'aaaaarrrrr, matey! be some fine liftin'

Burner

Have you become a pirate since going overseas?

Posted by: Triple Threat

Fri, Mar 20

Close Grip Bench Press
135 x 8
185 x 6
205 x 6 (2 sets)

Pull-ups
BW x 10

BW x 8
BW x 6 (2 sets)

Incline DB Press
70 x 8
80 x 7

1 arm DB Row
105 x 8 (2 sets)

Military Press
95 x 6 (2 sets)

Dips
BW+25 x 8
BW+25 x 6

Chin-ups
BW x 5
BW x 4

Cardio - Elliptical
1 minute warmup
8 minutes of 30 seconds fast + 30 seconds recovery
4 minutes cooldown

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

Have you become a pirate since going overseas?

yaaaar! Just sailin' the world, be lookin fer lasses to surrender the booty!

Posted by: Triple Threat

Sun, Mar 22

Squats
135 x 8
205 x 5
255 x 5 (5 sets)

Deadlifts
365 x 3 (3 sets)

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 7, 5, 5, 4

Good Mornings
135 x 8
155 x 8 (2 sets)

Hyperextensions
75 x 7
75 x 6 (3 sets)

Cardio
200 yd jog
8 sets of 50 yd sprint followed by 50 yd walk
200 yd jog

Posted by: Triple Threat

Mon, Mar 23

Bench Press
135 x 8
185 x 5
225 x 3
245 x 3
255 x 2 (2 sets)

Close Grip Bench Press
215 x 5 (2 sets)
215 x 4 (2 sets)
215 x 3

Pull-ups
BW+35 x 5
BW+35 x 4 (3 sets)
BW+35 x 3

Military Press
105 x 5
105 x 4

1 arm Barbell Row
115 x 6 (4 sets)

Dips
BW+40 x 5 (2 sets)
BW+40 x 3

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

Posted by: Burner02

nice lookin' workout, trips!
BIG #'s on the CGBP!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

nice lookin' workout, trips!
BIG #'s on the CGBP!

Burner

Thanks. Lockouts are still my downfall on the bench press. Doing everything I can to strengthen the tris.

Posted by: Triple Threat

Wed, Mar 25

Squats
135 x 8
225 x 5
275 x 3
285 x 3
295 x 2
305 x 1
315 x 1

Deadlifts
315 x 1
405 x 1
455 x 1

Good Mornings
135 x 6
185 x 5
205 x 5
225 x 5
245 x 3

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 6, 6, 5, 5, 5, 4

Posted by: PreMier

nice HEAVY day!!

Posted by: Burner02

what he said

Posted by: Devlin

Hey Trip

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

nice HEAVY day!!

Jake

Yeah, that was one of the better workouts recently. Sometimes the old body does cooperate.

Posted by: Triple Threat

Burner

Dev - Welcome back!

Posted by: Triple Threat

Fri, Mar 27

Close Grip Bench Press
135 x 8
205 x 7
205 x 6 (3 sets)
205 x 5

Pull-ups
BW x 9
BW x 7
BW x 5

Chin-ups
BW x 8
BW x 7
BW x 5

Incline DB Press
85 x 6 (2 sets)

1 arm DB Row
120 x 6
120 x 5

Dips
BW+30 x 7
BW+30 x 5

Hammer Curls
35 x 6 (2 sets)

Cardio - Elliptical
2 minute warmup
10 minutes of 30 seconds fast + 30 seconds recovery
5 minutes cooldown

Not too bad. Legs were still feeling the effects from Wednesday's workout.

Posted by: Triple Threat

Sat, Mar 28

Squats
135 x 8
225 x 5

Box Squats (technically cinder block squats, but close enough

)
185 x 2 (10 sets)

Speed Deadlifts
315 x 2 (6 sets)

Good Mornings
185 x 6
205 x 6

Posted by: Triple Threat

Mon, Mar 30

Bench Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 3
255 x 3 (barely, form was pretty bad on the 3rd rep)
275 x 1

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

Pull-ups
BW+40 x 4
BW+40 x 3 (2 sets)
BW+40 x 2

Military Press
115 x 5
115 x 4

1 arm Barbell Row
125 x 6
135 x 4
135 x 3 (3 sets)

Lateral Raise
20 x 6 (2 sets)

Dips
BW+45 x 6
BW+45 x 5
BW+45 x 4

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

Posted by: Burner02

nice looking workout, bud! How long did that take?

Posted by: Scarface30

this is from back a few posts, but I always thought you worked out at home, don't know why

solid work up there TT, your bis must have been fried after the pullups and then chins!

Posted by: katt

Chins & pullups??? you're nuts!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

nice looking workout, bud! How long did that take?

Burner

Counting stretching and warmups, 75 minutes. I don't list all the prelimary stuff.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

this is from back a few posts, but I always thought you worked out at home, don't know why

solid work up there TT, your bis must have been fried after the pullups and then chins!

Scarface

I do have some equipment at home and sometimes I will workout at home on the weekends. But during the week I workout early in the AM and I don't want to be making noise while everyone else is asleep. For lower body stuff, I have enough equipment to get a decent workout, but upper body workouts at home suffer.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Chins & pullups??? you're nuts!

katt

They're my weakest link, therefore I try to get those 2 exercises into almost every upper body workout. And yes, I've been accused of being that before.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

Counting stretching and warmups, 75 minutes. I don't list all the prelimary stuff.

hey bud!
That's what I'm afraid of...I need to keep my workouts to 30-40minutes max, due to my working out during the work day. (can't get up WAY early like u..plus, may work towards a couple mile run/jog...whatever prior to work now that its getting wrmer out)
And the place is PACKED when I get off work.
So am gonna have to learn to eitther become a master of compound sets or stick to the 1 BP per workout...

Posted by: Triple Threat

Wed, Apr 1

Squats
135 x 8
205 x 5
245 x 3
275 x 2

Good Mornings
135 x 8
185 x 5 (5 sets)

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 7, 6, 5, 5

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

Hyperextensions
80 x 5 (4 sets)

Box Jumps
30” x 8
32” x 8
34” x 3
34” x 2

I wish I were fooling, but this workout was horrible. Lower back was really stiff and squats felt awkward. Even the 245 lb felt heavy. So I skipped the DLs and went straight to GMs in an attempt to get something out of the workout. Sure wish I knew what it was that I did to cause it.

Posted by: katt

there are good days and not-so-good days.... It'll be better next time

Posted by: Triple Threat

Quote:

Originally Posted by katt

there are good days and not-so-good days.... It'll be better next time

katt

As long as the good days outnumber the not-so-good days, I'm happy.

Posted by: Triple Threat

Sun, Apr 5

Squats
135 x 8
185 x 8
205 x 8
225 x 5

Speed Deadlifts
315 x 1 (5 sets)

I never figured out what was causing the back aches but not working out for a few days made them go away. Even so, I wasn’t tempted to overdo it the first time back. It doesn’t appear that squats or DLs were the problem.

Posted by: Triple Threat

Mon, Apr 6

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

Hammer Strength Low Row
180 x 8
230 x 5 (5 sets)

Close Grip Bench Press
185 x 6 (4 sets)

Pull-ups
BW+35 x 4
BW+35 x 3
BW+25 x 4
BW+25 x 3

DB Overhead Press
25 x 6
35 x 6
40 x 6

1 arm Lat Pulldowns (plates x reps, 1 plate = 10, 12, or 15 lb depending on who I ask

)
5 x 6
6 x 6
7 x 6

Dips
BW+25 x 5

Chin-ups
BW x 4

Cardio - Elliptical
2 minute warmup
10 minutes of 30 seconds fast + 30 seconds recovery
2 minutes cooldown

Pull-ups were disappointing, but still no recurrence of the back ache. Not wishing to press my luck, I switched to a chest-supported row for this workout.

Posted by: Triple Threat

Wed, Apr 8

Squats
135 x 10
205 x 10
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 1
285 x 1
295 x 1

Deadlifts
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1

Good Mornings
205 x 5 (5 sets)

Squat Tabatas (20 seconds squat, 10 seconds rest)
135 x 8, 6, 5, 5, 5, 4

Although the back felt fine, I was still a little gun-shy and so kept the weights slightly conservative, not willing to push to the max.

Posted by: Triple Threat

Back in a couple of weeks.

Posted by: Burner02

wait...what????

Posted by: Triple Threat

Quote:

Originally Posted by Triple Threat

Back in a couple of weeks.

Guess I should have said a couple of months.

Here's the Cliff's Notes version.

April
Vacation

Miami
Cruise
Buffets

San Juan
Buffets
St Thomas
Buffets
St Maartin
Buffets
Home
Coughing
Not enough sleep
No workouts
More coughing
Doctor
Bronchitis
Antibiotics
Still more coughing
Still not enough sleep
Still no workouts

May
Different antibiotics
Better
Sleeping

Resume workouts

Weak
Business travel
Back home
No new work

Back on travel
New gym
Eating better
Workouts progressing
Finally posting in this journal

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Guess I should have said a couple of months.

Here's the Cliff's Notes version.

April
Vacation

Miami
Cruise
Buffets

May
Different antibiotics
Better
Sleeping

Resume workouts

Weak
Business travel
Back home
No new work

Back on travel
New gym
Eating better
Workouts progressing
Finally posting in this journal

best post ever.

Well, not really so much the stuff that happened, minus the buffets and all, just the actual post

Posted by: Burner02

I dunno...never underestimate the power of a good buffet....

Posted by: katt

oh dude... I need your vaca's ..

Miami?? Holy Hell.. I'd be tearing it up in south beach.. lol

Posted by: JerseyDevil

Welcome back TT... Now maybe I need to come back to the fold.

Posted by: Triple Threat

Wed, Jun 24

Box Squats
135 x 5
185 x 5
205 x 5
225 x 5 (2 sets)

Deadlifts
315 x 1 (5 sets)

Good Mornings
135 x 6
165 x 5 (3 sets)

Seated Calve Raises
45 x 15
90 x 12 (3 sets)

Leg Extensions
100 x 12
110 x 12
110 x 10

Seated Leg Curl
80 x 12
90 x 12 (2 sets)

Cable Crunch
8 plates x 12
10 plates x 10 (2 sets)

Cardio - Elliptical
1 minute warmup
9 minutes of 30 seconds fast + 30 seconds recovery

Current goal: Maintain my sanity.

Posted by: yellowmoomba

Nice goal.....good luck with that

Posted by: Burner02

hiya trips!
good lookin' workout!

Posted by: Triple Threat

Thu, Jun 25

Bench Press
135 x 8
185 x 8
195 x 7
205 x 5

Hammer Strength Incline Press
110 x 8
120 x 8
130 x 6

Hammer Strength Decline Press
140 x 8
160 x 8
180 x 8

Military Press
70 x 8
80 x 6
80 x 6
80 x 5

Skull-crushers
50 x 8
50 x 8

Posted by: Triple Threat

Fri, Jun 26

Pull-ups
BW x 7
BW x 5
BW x 4 (3 sets)

Chin-ups
BW x 5
BW x 4
BW x 3 (3 sets)

Hammer Strength High Row
180 x 8
230 x 7 (3 sets)
230 x 5

Cable Row
11 plates x 8
13 x 7 (3 sets)
13 x 6

Rack DL (knee-high)
225 x 5
315 x 4
385 x 2

Barbell Curl
75 x 8 (2 sets)
75 x 6

Hammer Curls
35 x 8
40 x 5

Posted by: Triple Threat

Mon, Jun 29

Box Squats
135 x 5
185 x 5
235 x 3
245 x 3

Squats
185 x 9 (3 sets)

Deadlifts
335 x 1 (5 sets)

Good Mornings
185 x 5 (3 sets)

Seated Calf Raises
45 x 15
100 x 12 (4 sets)

Leg Extensions
120 x 10 (2 sets)

Seated Leg Curl
100 x 10 (2 sets)

Cable Crunch
11 plates x 12
11 x 10
11 x 10
11 x 9

Hammer Strength Ab Crunch
20 x 10
25 x 10
30 x 8 (2 sets)

Reverse Crunch
3 sets of 10

Cardio - Elliptical
1 minute warmup
10 minutes of 30 seconds fast + 30 seconds recovery

Posted by: Pylon

Dude, you just continue to bring it. Well done!

Posted by: Triple Threat

Py

Thanks. Now that I've somewhat settled into my routine, I'm looking for more consistency.

Posted by: Triple Threat

Tue, Jun 30

Bench Press
135 x 8
185 x 6
225 x 4 (3 sets)

Hammer Strength Incline Press
140 x 8
150 x 7
150 x 5

Hammer Strength Decline Press
180 x 8
200 x 8
210 x 7

Hammer Strength Military Press (something different!)
50 x 8
70 x 8
90 x 8
100 x 6
100 x 5

Close Grip Bench Press
165 x 6
165 x 5 (2 sets)

Skull-crushers
60 x 8
60 x 6

Hanging Leg Raises
10
8

Abs somewhat sore from yesterday. These were a struggle.

Cardio - Elliptical
1 minute warmup
11 minutes of 30 seconds fast + 30 seconds recovery

Posted by: Pylon

Looks like fun!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Looks like fun!

Yes, if by fun you mean want to go home and take a nap.

Posted by: Triple Threat

Wed, Jul 1

Wide Grip Pull-ups
BW x 6, 5, 5, 4, 4

Medium Grip Pull-ups
BW x 5, 4, 4, 3, 3

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

Rack DL (knee-high)
315 x 5
365 x 5 (2 sets)

Shrugs
225 x 8 (4 sets)

Chest Supported Row
90 x 8
100 x 8
110 x 8
120 x 5 (struggled with this weight, back was starting to get tired at this point)

Cable Row
13 plates x 7 (2 sets)
13 x 6

Barbell Curls
70 x 8
80 x 7
80 x 6

Hammer Strength Curls (A new machine to play with!

)
50 x 7 (2 sets)
50 x 6 (2 sets)

Posted by: yellowmoomba

That's a LOT of pulling!!!

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Yes, if by fun you mean want to go home and take a nap.

Yup, that's how I meant it.

Posted by: katt

Holy crap!

You just made my workout look like a beginners...

Nice job!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

That's a LOT of pulling!!!

YM

Thanks, I just sort of got on a roll and kept going until I ran out of time.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Holy crap!

You just made my workout look like a beginners...

Nice job!

katt

Thankee! I just like High volume workouts. They seem to do more for me.

Posted by: Triple Threat

Hope everyone had a wonderful holiday weekend.

Posted by: Triple Threat

Fri, Jul 3

Squats
135 x 8
185 x 5
225 x 3
245 x 3
255 x 3 (2 sets)
255 x 2
275 x 1

Deadlifts
365 x 1 (2 sets)
375 x 1
385 x 1 (slowly inching back to 400)

Seated Calf Raises
45 x 15
90 x 15
115 x 8 (3 sets)

Ab Crunch
45 x 12
90 x 12
115 x 10
135 x 6 (2 sets)

Cable Crunch
12 plates x 8
11 x 9
11 x 8
11 x 6

Posted by: Triple Threat

Sat, Jul 4

Bench Press
135 x 8
185 x 5
225 x 5
245 x 3 (2 sets)
245 x 2 (2 sets)

Wide Grip Pull-ups
BW x 7
BW x 5 (2 sets)
BW x 4

Military Press
95 x 6 (3 sets)

Close Grip Bench Press
185 x 7
185 x 6
185 x 5

Chin-ups
BW x 5
BW x 4 (2 sets)

Hammer Strength High Row
180 x 8
250 x 5 (2 sets)

Dips
BW x 6
BW x 5
BW x 3

Cardio - Elliptical
1 minute warmup
12 minutes of 30 seconds fast + 30 seconds recovery

Fireworks, food and drink!

Posted by: Triple Threat

Mon, Jul 6

Box Squats
135 x 6
185 x 6 (5 sets)

Speed Deadlifts
275 x 2 (5 sets)

Seated Calf Raises
90 x 15
115 x 15
135 x 9 (2 sets)
135 x 8 (3 sets)

Leg Extensions
130 x 10
130 x 8

Seated Leg Curl
110 x 10 (2 sets)

Cable Crunch
11 plates x 12
12 x 10
12 x 10
12 x 9

Hanging Leg Raises
10, 8, 6, 6

Cardio - Elliptical
10 minutes of the “Strength” program

Posted by: Triple Threat

Tue, Jul 7

Bench Press
135 x 8
185 x 6
225 x 6
225 x 5
225 x 4

Hammer Strength Overhead Press
90 x 8
100 x 8
110 x 6 (2 sets)

Hammer Strength Incline Press
150 x 6 (2 sets)

Hammer Strength Decline Press
210 x 8
220 x 7

Close Grip Bench Press
165 x 7
175 x 6
175 x 5

Skull-crushers
50 x 8
60 x 8
70 x 6

Cardio - Elliptical
12 minutes of the “Cardio” program

That’s it for today. Short and sweet.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Tue, Jul 7

Thats it for today. Short and sweet.

That is sweet

How do you like the HS stuff? You obviously went light today. I have always liked the HS incline.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

How do you like the HS stuff?

JD

I like Hammer Strength equipment.

The gym I go to Mon-Thu has quite a few HS machines, mostly upper body. For lower body stuff, it's primarily Cybex with a couple of Icarian ones. In a separate area they also have Cybex and Nautilus machines set up circuit style.

The gym when I'm home has only 3 Hammer Strength machines - a chest press which I don't like, plus a high row and low row which I do use. The rest of their stuff is Cybex (OK) and Free Motion (I don't like and don't use.) In a separate area they have Cybex machines, circuit style.

Posted by: Triple Threat

Wed, Jul 8

Wide Grip Pull-ups
BW x 6, 5, 4

Medium Grip Pull-ups
BW x 5, 4, 4

Chin-ups
BW x 5, 4, 3

Chest Supported Row
90 x 8
115 x 8 (2 sets)
115 x 7 (2 sets)

Cable Row
7 plates x 8
6 x 8 (3 sets)
Used a wider grip attachment this time – what a difference! Had to cut the amount of weight in half.

Hammer Strength Shrugs (Didn’t really like the feel of this one.)
180 x 8 (3 sets)

Hammer Strength Preacher Curls
45 x 8
55 x 8
60 x 7
65 x 6

Hammer Strength Ab Crunch
30 x 10
35 x 9 (2 sets)
35 x 8 (2 sets)

Posted by: Burner02

Hey Trips!
Nice lookn' workouts!

Posted by: Scarface30

back at it now, eh TT? were you taking a break from the weights or taking a break from posting? either way, your workouts don't seem to have suffered (if you took some time off, that is)!

I'd love you have your ability to do wide grip, medium grip, then chins, back to back to back, awesome stuff

Posted by: Archangel

Triple, hope all is well my Friend, still movin insane #'s I see!!!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Hey Trips!
Nice lookn' workouts!

Burner

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

back at it now, eh TT? were you taking a break from the weights or taking a break from posting? either way, your workouts don't seem to have suffered (if you took some time off, that is)!

I'd love you have your ability to do wide grip, medium grip, then chins, back to back to back, awesome stuff

Scarface

I took a break from posting and the workouts took a hit while I battled bronchitis during late April and early May. Didn't get to post the workouts from last week either since I had the week off and was entertaining relatives, not to mention all the contention of using the computer. Back at work now, so I hope to get caught up on the posting. Maybe tomorrow.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Triple, hope all is well my Friend, still movin insane #'s I see!!!

Arch

All is as well as can be.

Posted by: Triple Threat

Mon, Jul 13 - Legs

Squats
135 x 8
185 x 5
205 x 5
225 x 3
225 x 1

Tue, Jul 14 - Push

Bench Press
135 x 8
185 x 6
225 x 4 (2 sets)
235 x 3 (2 sets)

Close Grip Bench Press
205 x 5
205 x 4 (2 sets)
205 x 3

Overhead Press
85 x 8 (2 sets)

Wed, Jul 15 – Water park

Posted by: Triple Threat

Thu, Jul 16 - Pull

Wide Grip Pull-ups
BW x 5, 4, 4, 4, 4

Chin-ups
BW x 4, 4, 3, 3, 3

Hammer Strength Low Row
90 x 8
180 x 6
200 x 6 (3 sets)

Cable Row
8 plates x 8
10 x 8
12 x 6 (3 sets)

Shrugs
225 x 6
255 x 5 (5 sets)

BB Curls
70 x 6
80 x 5
80 x 4

Cardio - Elliptical
1 minute warmup
14 minutes of 30 seconds fast + 30 seconds recovery

Fri, Jul 17 – Science Museum

That takes care of vacation week.

Posted by: Triple Threat

Sat, Jul 18 - Legs

Squats
135 x 12
185 x 8
225 x 5
255 x 3
275 x 1

Deadlifts
315 x 2
365 x 1
405 x 1 (finally made it back to 400, now to see if 500 is still there)

Good Mornings
135 x 8
185 x 5

Hyperextensions
50 x 6 (4 sets)

Ab Crunch Machine
45 x 15
90 x 12
135 x 10
160 x 4

Seated Calf Raises
90 x 15
115 x 12
135 x 10
135 x 9

Farmer’s Walks
Each lap is about 140 steps
1 lap each with 25, 30, 35 and 40 lb DBs

Posted by: Triple Threat

Mon, Jul 20 - Push

Bench Press
135 x 8
185 x 8
215 x 7
215 x 5
195 x 6
195 x 5

Hammer Strength Incline Press
110 x 7
100 x 8 (2 sets)
100 x 6

Hammer Strength Overhead Press
90 x 7 (2 sets)
90 x 6 (2 sets)

Close Grip Bench Press
135 x 8 (2 sets)
135 x 7

Hammer Strength Decline Press
180 x 8
180 x 7 (2 sets)

Skull-crushers
50 x 8
50 x 6

Seated Dips (machine)
185 x 7
185 x 5

No cardio – legs still fried from Saturday

Posted by: Archangel

I bet them wheels are still FRIED!!! Excellent TT!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Mon, Jul 20 - Push

Bench Press
135 x 8
185 x 8
215 x 7
215 x 5
195 x 6
195 x 5

Hammer Strength Incline Press
110 x 7
100 x 8 (2 sets)
100 x 6

Hammer Strength Overhead Press
90 x 7 (2 sets)
90 x 6 (2 sets)

Close Grip Bench Press
135 x 8 (2 sets)
135 x 7

Hammer Strength Decline Press
180 x 8
180 x 7 (2 sets)

Skull-crushers
50 x 8
50 x 6

Seated Dips (machine)
185 x 7
185 x 5

No cardio – legs still fried from Saturday

Solid wo as usual

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

I bet them wheels are still FRIED!!! Excellent TT!!!

HEY Arch! Long time buddy.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

I bet them wheels are still FRIED!!! Excellent TT!!!

Arch

You are correct!

It wasn't until Thursday that they finally were back to normal.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Solid wo as usual

JD

Thanks, JD. I'm trying.

Posted by: Triple Threat

Wed, Jul 22 - Pull

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

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

Shrugs
225 x 8
275 x 8
295 x 8
295 x 7
295 x 6 (2 sets)

Chest Supported Row
115 x 8
125 x 6 (2 sets)

Cable Row
10 plates x 8
12 x 8
13 x 6 (3 sets)

BB Curls
60 x 8
70 x 6 (2 sets)

Hammer Curls
25 x 8
30 x 6 (2 sets)

Hammer Strength Ab Crunch
35 x 10
40 x 10
50 x 10 (2 sets)
50 x 8

Cardio - Elliptical
15 minutes of the “Interval” program

Posted by: Triple Threat

That's me, after having woken up at 3:45 this morning, driving to the gym, only to find a locked gym and 3 other people waiting outside. The person who was supposed to open up never showed and after 30 minutes of waiting, I left. So no leg workout today which will mess up my planned workout schedule for the weekend.

Rant over. But I'm still pissed.

Posted by: Archangel

I would be furious too, that is bull, especially when they know your relying on them to get there on time!!! You want I should Smite them???

Posted by: Scarface30

I'd be livid if that happened, especially from waking up at 3:45am and that happening.

hell, I get mad when I don't get the piece of equipment I want right away

workouts are looking strong TT

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

I would be furious too, that is bull, especially when they know your relying on them to get there on time!!! You want I should Smite them???

Smite Master

If I knew who didn't show up, I'd consider taking you up on your offer.

The woman who usually opens was on vacation, and I have no idea who the fill-in was supposed to be.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I'd be livid if that happened, especially from waking up at 3:45am and that happening.

hell, I get mad when I don't get the piece of equipment I want right away

workouts are looking strong TT

Scarface

And to make matters worse, it wasn't as if I could go back to sleep. Fortunately, it's back to normal this week.

Posted by: Triple Threat

Fri, Jul 24 - Legs

Squats
135 x 8
185 x 6
225 x 5

Good Mornings
135 x 8 (4 sets)

Seated Calf Raises
90 x 12
135 x 8
135 x 7

Cable Crunch
8 plates x 12
10 plates x 12
11 plates x 8

Cardio - Elliptical
20 minutes of the “strength” program

That “tweak” I felt on Wednesday apparently was more than just a “tweak”. On the third set of squats I felt the same sensation, so I just did a few easy exercises, some cardio, and called it quits. Advil was my friend over the weekend, and today I think it’s back to normal.

Posted by: Triple Threat

Mon, Jul 27 - Push

Close Grip Bench Press
135 x 8
185 x 6
205 x 5 (2 sets)
205 x 4

Hammer Strength Incline Press
110 x 6
130 x 6
140 x 6 (2 sets)

Hammer Strength Decline Press
180 x 6
200 x 6
220 x 6 (2 sets)

Hammer Strength Overhead Press
90 x 6
100 x 6 (2 sets)
105 x 6

Dips
BW x 6
BW+10 x 6
BW+10 x 4

Cybex Seated Triceps Extension
70 x 8 (2 sets)

Hammer Strength Ab Crunch
50 x 10
60 x 10
70 x 8 (2 sets)

Hanging Reverse Crunch
8, 6, 3

Hanging Leg Raise
8, 6

Cardio - Elliptical
1 minute warmup
12 minutes of 30 seconds fast + 30 seconds recovery

Posted by: Triple Threat

Mon, Jul 27 - Evening

Cardio - Sprints
130 yd x 6
100 yd x 2

Followed by a soak in the hot tub.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Mon, Jul 27 - Evening

Cardio - Sprints
130 yd x 6
100 yd x 2

Followed by a soak in the hot tub.

Sounds nice. I like being back at the Y, except the don't have a hot tub. It's more of a warm tub. I'm guessing that the blue-hairs complain if it gets above 105.

Posted by: yellowmoomba

Do you normally get up at 3:45 AM??? Damn that's early.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Mon, Jul 27 - Evening

Cardio - Sprints
130 yd x 6
100 yd x 2

Followed by a soak in the hot tub.

NOICE! You're doing better than I, sir!

I thought I'd start w/ some 50 yarders and move up to 100 yards.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Sounds nice. I like being back at the Y, except the don't have a hot tub. It's more of a warm tub. I'm guessing that the blue-hairs complain if it gets above 105.

Pylon

Well this hot tub is at the hotel where I'm staying. I prefer the temperature to be around 110, but here it's a little less.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Do you normally get up at 3:45 AM??? Damn that's early.

YM

I get up that early to workout only if the gym is going to be open at that hour.

I'm currently travelling for work, leaving Sunday night and returning home Thursday night. I've been trying to workout Mon, Tue, and Wed and since the local gym opens at 4, I may as well take advantage it. The gym back at home opens a bit later than that.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

NOICE! You're doing better than I, sir!

I thought I'd start w/ some 50 yarders and move up to 100 yards.

Burner

I just started doing these again. It's been a few months since I've done them. I vary the distances and since the next time I'll be doing them is after working legs, I figured I better get the long distance ones out of the way.

Posted by: Triple Threat

Tue, Jul 28 - Pull

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

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

Cable Crunch
10 plates x 12
12 x 12 (2 sets)

Shrugs
315 x 6 (4 sets)

Cable Row
13 plates x 6 (4 sets)

Hammer Strength Rows
90 x 8
140 x 8
180 x 6 (2 sets)

BB Curls
70 x 8
80 x 6 (3 sets)

Hammer Strength Preacher Curls
60 x 6 (3 sets)

Cardio - Elliptical
15 minutes of the “Interval” program

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

YM

I get up that early to workout only if the gym is going to be open at that hour.

Nice commitment

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Nice commitment

YM

Getting to the gym is the only thing keeping me sane with the new work schedule. Sitting at a desk for 10-11 hours a day is a pain in the ass.

Posted by: Triple Threat

Wed, Jul 29 - Legs

Squats
135 x 8
185 x 6
225 x 6
245 x 6
255 x 5

Box Squats
185 x 2 (8 sets)

Speed Deadlifts
275 x 2 (8 sets)

Good Mornings
135 x 8
165 x 8 (2 sets)

Seated Calf Raises
90 x 15
135 x 9
135 x 8
135 x 8
135 x 7

Leg Press – Hamstring focus
270 x 12
360 x 12
450 x 8

Leg Press – Quad focus
450 x 12
540 x 12

The gym was a little warmer than usual today and I had a good sweat going by the fourth set of squats. I was pretty well drenched by the end of the workout and had nothing left for any ab work. Hoping to get some cardio in tonight.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

Mon, Jul 27 - Evening

Cardio - Sprints
130 yd x 6
100 yd x 2

Followed by a soak in the hot tub.

I see you and I both are doing the sprint madness, TT

. except you are doing double what I am doing.

Posted by: Archangel

Excelent last 2 w/o's Triple, hows things my Friend???

Posted by: Burner02

Quote:

Originally Posted by Scarface30

I see you and I both are doing the sprint madness, TT

. except you are doing double what I am doing.

I keep telling myself t ostart doing these...
I was thnking of starting w/ 50 yrd sprints...

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I see you and I both are doing the sprint madness, TT

. except you are doing double what I am doing.

Scarface

I didn't time it, but I'm most likely resting longer between sprints than you are.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excelent last 2 w/o's Triple, hows things my Friend???

Arch

You mean you didn't like the other workouts?

Thursday's are good, since it's getaway day (head home and have tomorrow off).

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