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

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

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Posted by: Triple Threat

Quote:

Originally Posted by Burner02

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

Burner

Start with whatever is comfortable. Even 25 yds will work, as long as you do enough of them to get the heart rate up.

Posted by: Triple Threat

Quote:

Originally Posted by Triple Threat

Hoping to get some cardio in tonight.

Wed, Jul 29 - Evening

Cardio - Sprints
60 yd x 8

Followed by a soak in the hot tub.

The field that I ran on Monday had a rough, uneven, and somewhat hard surface, so I went to a local school last night and used the track. There was a quarter mile track with a fairly well maintained field in the middle. There were no lines of any kind, so I estimated the distance. I know that a football field fits easily inside a quarter mile track, so I marked a point about halfway and sprinted from one end to the halfway mark, walked to the other end, and repeated that sequence.

It was much easier running on that field than the one from the other night. As an added benefit it's also closer to the hotel. The only drawback is that the track is surrounded by woods, and since it was hot (80ish) and raining, the mosquitos were out in full force. So it behooved me to run as fast as I could and keep moving as much as possible.

I got only a couple of bites on my legs.

Interestingly, there was another guy there doing something similar. He was using the track and sprinting the straight-aways then walking the turns. That might be something to try, but I would need to buy some kind of track running shoes.

Posted by: Burner02

That's what used to do...when a ran..a LONG time ago....run the straights and walk the corners.
Are there chalk marks on the grass? Wanna do 'smokers' I htink they were called? R
Run out to the X yard line, touch the line and run back to goal line and back to the next line and back till you complete the circuit.
so: 50 yrd line, then 40, then 30...
I remember those...those sucked...but sucked well.

Posted by: Scarface30

Quote:

Originally Posted by Burner02

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

sprints are sprints, no matter what the distance - brutal! right now I am only doing 60m sprints - which, if my conversion skills are correct.. <Googles distance conversion> is...65 yards.

give 'er a go!

nice job above TT. those damn mosquitoes definitely keep you on your toes! and I've done that too at my university's track - sprint on the straights, walk the curve. worked well.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

That's what used to do...when a ran..a LONG time ago....run the straights and walk the corners.
Are there chalk marks on the grass? Wanna do 'smokers' I htink they were called? R
Run out to the X yard line, touch the line and run back to goal line and back to the next line and back till you complete the circuit.
so: 50 yrd line, then 40, then 30...
I remember those...those sucked...but sucked well.

Burner

There are no chalk marks of any kind on the field. It's the summer and the track is at a local school, so no surprise there.

I haven't heard the term "smokers", but I've heard them called "ladders" among other things. I've done those before and you're right - they suck.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

Scarface

Right about the sprints being sprints. Just getting back into them, so all I need is a decent size field to run on.

Posted by: The Monkey Man

Quote:

Originally Posted by Scarface30

I've done that on the basketball courts at my gym...
Sprint the length, walk the width..

Also theres a soccer field in the park behind my house.
I like to sprint thru one goal, turn and jog back, repeat...
Thats like 100m I think (know nothing about soccer)
You guys are giving me ideas tho -

Posted by: Scarface30

Quote:

Originally Posted by The Monkey Man

something that would be tough that a guy from work was telling me his track coach used to get them to do:

on a rather long hill, measure out ~300m. sprint 100m, walk back down, sprint 200m, walk back down..etc.. up to 300m, then 200m, 100m again.. called them the "ladder of death"

Posted by: Archangel

No desire to run here......
if you see me running its because I'm late to feed, LoL!!!

Keep at it TT, solid my friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by The Monkey Man

Monkey Man

Soccer fields can vary in length. It depends on what age group they're for. I think the longest it can be is 130 yds. I've seen high schools put soccer fields on the same field as football, which would make it 120 yds (including endzone).

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

Scarface

Ladder of death seems an appropriate name.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

No desire to run here......
if you see me running its because I'm late to feed, LoL!!!
!!!

Arch

A perfectly valid reason to be running.

Posted by: Triple Threat

Fell behind a little with posting workouts. Time to catch up.

Fri, Jul 31 - Upper

Bench Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 3
255 x 2

Pull-ups
BW x 7, 6, 5, 4, 4, 3

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

Military Press
95 x 5 (3 sets)

Hammer Strength Low Row
90 x 8
180 x 6
210 x 6
230 x 6 (4 sets)

Dips
BW+20 x 6
BW+20 x 5

Chin-ups
BW x 6, 4, 3

Cable Crunch
10 plates x 12
11 x 10
12 x 8
13 x 5

Hanging Reverse Crunch
7, 5, 5, 4

Posted by: Triple Threat

Sat, Aug 1 - Lower

Squats
135 x 10
185 x 3
225 x 3
245 x 3
265 x 3
275 x 1
285 x 1
295 x 1

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

Shrugs
225 x 8
295 x 6
345 x 5 (3 sets)

Leg Press – Hamstring focus
450 x 8
540 x 6 (3 sets)

Seated Calf Raises
90 x 12 (2 sets)

Cable Crunch
11 plates x 12
11 x 10

Spent the afternoon relaxing at the beach.

Posted by: Triple Threat

Mon, Aug 3 - Push

Bench Press
135 x 12
185 x 11
205 x 6
205 x 4

Hammer Strength Incline Press
140 x 7
140 x 6

Hammer Strength Decline Press
230 x 8
230 x 6

Hammer Strength Overhead Press
100 x 9
100 x 8

DB Lateral Raise
25 x 8
25 x 7

Close Grip Bench Press
135 x 12
155 x 8

Cybex Seated Triceps Extension
70 x 8
70 x 7 (2 sets)

Hammer Strength Ab Crunch
50 x 12
60 x 12
70 x 8 (2 sets)

Cardio - Elliptical
10 minutes of the “hills” program

Posted by: Triple Threat

Tue, Aug 4 - Pull

Pull-ups
BW x 6, 6, 6

Chin-ups
BW x 5, 4, 4

Cable Row
13 plates x 10
13 x 8
13 x 7

Hammer Strength Rows
180 x 8 (2 sets)
180 x 7

Hammer Strength Low Rows
200 x 7 (2 sets)
200 x 6

Hammer Strength Preacher Curls
60 x 9
60 x 8
60 x 6

Cardio - Elliptical
12 minutes of the “cardio” program

The outdoor cardio has taken a hit (no pun intended) these past few days. Temperatures in the mid 80's, not to mention matching humidity, are no conducive to me running.

Posted by: Triple Threat

Wed, Aug 5 - Legs

Front Squats – no laughing at the puny weights

45 x 8
65 x 8
85 x 8

Squats
135 x 10
185 x 6
225 x 6 (2sets)

Box Squats
195 x 2 (6 sets)

Speed Deadlifts
295 x 2 (6 sets)

Seated Calf Raises
115 x 12 (4 sets)

Leg Press – Hamstring focus
450 x 11
360 x 12 (4 sets)

Posted by: Double D

Still knocking it out I see. How are you?

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Still knocking it out I see. How are you?

Malley

I'm doing fairly well. Still hitting the gym on a regular basis. Good to see you back again. How's the life of a busy trainer going? How many kids do you have now? About 7 or 8?

Were you able to return to the softball field or has life's activities prevented that? I'm missing softball this season since I have to travel for work. Sucks big time.

Oh well, we do what we gotta do.

Posted by: Double D

Man I got 4 kids now. I am done with that however. I got my boy now. I have only played in one tournament this year. I think I have played in a total of 5 games. Urg....

I am the training director here at the club. Its a pain sometimes because its basically management, but it pays pretty well. And its very hard not to be consistent in the gym when you work here!

How are things with you? Hows the job?

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

A perfectly valid reason to be running.

Workouts are lookin great, How are the squats feelin???

Posted by: Burner02

dang, trips! Talk about posting w/ a vengance!
nice looking workouts!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Wed, Aug 5 - Legs

Front Squats – no laughing at the puny weights

Looking strong as always... and no laugh at the front squats. I used to do them many years ago and felt comfortable. I tried them about 6 months ago, and how awkward!

Posted by: Triple Threat

Quote:

Originally Posted by Malley

How are things with you? Hows the job?

Malley

Other than having to travel every week, not bad at all.

Economy and job market sucks right now, so I don't have many options.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Workouts are lookin great, How are the squats feelin???

Arch

The legs didn't feel too bad. Had I actually used something more than token weights, I might have felt them.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

dang, trips! Talk about posting w/ a vengance!
nice looking workouts!

Burner

Thanks!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Looking strong as always... and no laugh at the front squats. I used to do them many years ago and felt comfortable. I tried them about 6 months ago, and how awkward!

JD

They feel very awkward. Always have, probably always will. I just have to keep at them.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Malley

Other than having to travel every week, not bad at all.

Economy and job market sucks right now, so I don't have many options.

Going anywhere fun? I've been spending a lot of time in NC, but I may be headed to China in November.

Posted by: Archangel

Jeesh Triple, talk about some w/o's!!! Excellent work goin on!!! Your squats are no token weights my friend, keep at it, doin Great imo!!!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Going anywhere fun? I've been spending a lot of time in NC, but I may be headed to China in November.

Pylon

No where fun. No where good. If it weren't for the nearby Gold's gym, I'd go stark raving mad.

Better start learning some Chinese. At least the food should be good.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Jeesh Triple, talk about some w/o's!!! Excellent work goin on!!! Your squats are no token weights my friend, keep at it, doin Great imo!!!

Arch

Thanks for the encouragement.

Posted by: Triple Threat

Had another lapse in posting, because, well, because I did.

Here's a couple from last week.

Fri, Aug 14 - Upper

Bench Press
135 x 10
185 x 6 (5 sets)

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

Close Grip Bench Press
185 x 6
185 x 5
185 x 4
185 x 5
185 x 5

Hang Clean & Press
105 x 5 (3 sets)

Hammer Strength High Row
180 x 6 (5 sets)

Dips
BW x 6 (2 sets)

BB Curls
70 x 6 (2 sets)

Cable Crunch
11 plates x 12
12 x 8
12 x 6
12 x 5

Sat, Aug 15 - Lower

Squats
135 x 8
185 x 6
225 x 6 (4 sets)

Front Squats
95 x 6 (3 sets)

Deadlifts
315 x 3 (3 sets)

Shrugs
225 x 10
275 x 6 (2 sets)
275 x 4

Good Mornings
135 x 10 (3 sets)

Seated Calf Raises
90 x 12 (4 sets)

Hanging Reverse Crunch
8, 6, 5

Cardio - Elliptical
Only 5 minutes of the “strength” program

After that leg workout?

Posted by: Triple Threat

And now it’s time for something different, something I haven’t done since probably back when I was a guinea pig for Twin Peak’s TPPT program.

I’ve been doing this 5 day a week program (Push/Pull/Legs, Upper/Lower) for a while now, and I’m ready for a new challenge. I’ll be doing a dreaded (at least here at IM) body-part split: Chest/Biceps, Back/Hamstrings, Shoulders/Triceps, and Quads/Calves. High volume. The plan is three days on, one day off, rotating through the 4 splits. It'll take me a workout or two to get the right exercises and sets.

Posted by: Triple Threat

Mon, Aug 17 – Back, Biceps

Incline DB Press
60 x 11
60 x 7
50 x 8
40 x 10
30 x 11
20 x 15

Flat DB Press
50 x 10
50 x 9
40 x 11
30 x 15

Hammer Strength Incline Press
120 x 6
110 x 6
100 x 7
90 x 6
70 x 12
50 x 15

Hammer Strength Decline Press
140 x 10
140 x 8
120 x 11
100 x 15

EZ Bar Curls
70 x 9
70 x 7
60 x 9
50 x 11
40 x 13

Hammer Strength Curls
55 x 7
45 x 8
35 x 10
25 x 12

DB Hammer Curls
30 x 8
25 x 10
20 x 12

Cardio - Elliptical
10 minutes of the “cardio” program

Posted by: JerseyDevil

You go TT! Nice to see you posting workouts again man.

Posted by: Pylon

Nice work, Trips!

Posted by: Burner02

Looks like the Captain's been here...
Trips!

Posted by: Archangel

Triple, Sweet w/o's my Friend!!! Why is that dreaded??? There is no right or wrong way, there is only your way, whatever works for you, Rock n Roll it my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

You go TT! Nice to see you posting workouts again man.

JD

Trying to keep the posting regular, but sometimes I just get lazy.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work, Trips!

Thanks Py, but where's the funny comment? No funny pill today?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Looks like the Captain's been here...
Trips!

Burner

Who is this Captain of which you speak?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Triple, Sweet w/o's my Friend!!! Why is that dreaded??? There is no right or wrong way, there is only your way, whatever works for you, Rock n Roll it my Friend!!!

Arch

I said dreaded somewhat jokingly. Anytime someone posts a body-part based workout, the IM sheep respond with "work out movements, not body-parts", etc. I'm with you.

Do whatever works.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

I said dreaded somewhat jokingly. Anytime someone posts a body-part based workout, the IM sheep respond with "work out movements, not body-parts", etc. I'm with you.

Do whatever works.

Hey, if it works, it CAN'T be wrong, right!!!

Best Wishes!!!

Posted by: Triple Threat

Quote:

Originally Posted by Triple Threat

Mon, Aug 17 – Back, Biceps

I meant Chest and Biceps.

Posted by: Triple Threat

Tue, Aug 18 – Back, Hamstrings

Pull-ups
BW x 7, 6, 6, 4

Deadlifts
315 x 3
365 x 3

I was still feeling the DLs from last Saturday, so only 2 sets this time.

Hammer Strength Chest-Supported Row
240 x 6
190 x 10
170 x 12
150 x 12
120 x 15

SLDL
225 x 5
205 x 8
185 x 10
155 x 12
135 x 13

Lat Pulldown (plates x reps)
10 x 7
9 x 8
7 x 12
6 x 15

Leg Press – Hamstring focus
450 x 10
410 x 13
360 x 15

Cable Rows (plates x reps)
14 x 5
12 x 8
10 x 10
8 x 14

Nautilus Seated Leg Curl
110 x 7
95 x 10
85 x 12
75 x 15

Hammer Strength Ab Crunch
60 x 10
70 x 8 (2 sets)
70 x 7 (2 sets)
70 x 6

Posted by: yellowmoomba

32 sets plus abs!!!!!!!!!!!!!!

You must be bushed!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

32 sets plus abs!!!!!!!!!!!!!!

You must be bushed!

YM

I was rather beat. Notice the lack of cardio. T-shirt was drenched.

Posted by: Triple Threat

Wed, Aug 19 – Traps, Delts, Triceps

Shrugs
335 x 7
315 x 8
285 x 11
255 x 14

Hang Clean and Press
105 x 6
95 x 8
75 x 11

Hammer Strength Overhead Press
130 x 5
110 x 6
70 x 11
50 x 10

I really overestimated the weights for that one.

DB Lateral Raise
20 x 7
15 x 9
10 x 15

DB Bent-over Raise
30 x 6
25 x 8
20 x 13

Close Grip Bench Press
185 x 7
175 x 6

155 x 8

again
135 x 8

one more time

Possibly a residual effect from Monday, but the first set felt great. It was a quick downhill from there though.

Skull-crushers
50 x 8
40 x 10
30 x 13

Seated Dips
200 x 6
170 x 8
140 x 10
110 x 15

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

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

The shorter RIs are kicking my butt.

Tshirts have been drenched by the end of the workout.

Posted by: Double D

Haha, dont worry about that CGBP, I realize that if I do ANYTHING the day before it kills my CG!

Posted by: Stewart14

Damn, TT, I'm gonna have to start calling you captain volume pretty soon! How the hell do you manage all of that volume at your age? I'm pretty much destroyed at the end of my workouts recently, and you're doing more than twice as much volume as me. seriously though, do you find at your age that the higher volume with the sort of lower weight is better for you than less volume and more heavy stuff, or do you simply just want to get away from the heavy stuff for now?

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Haha, dont worry about that CGBP, I realize that if I do ANYTHING the day before it kills my CG!

um, I mean Malley

I don't think I've had something like that happen before. It's as if a switch got thrown as soon as I got to about rep 6.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Damn, TT, I'm gonna have to start calling you captain volume pretty soon! How the hell do you manage all of that volume at your age? I'm pretty much destroyed at the end of my workouts recently, and you're doing more than twice as much volume as me. seriously though, do you find at your age that the higher volume with the sort of lower weight is better for you than less volume and more heavy stuff, or do you simply just want to get away from the heavy stuff for now?

Stew

Just don't you be calling me captain over-the-hill.

I switched from the heavy weight, low rep workouts because I felt I had plateaued with them. I had been doing a Westside-ish 4 day a week upper/lower split for a long time and it seemed progress had stalled. Also I was stagnating mentally.

I've always responded better to higher volume, so that's when I came up with the 5 workout per week scheme, push/pull/legs, rest, upper/lower, rest. Sets and reps were based on how I was feeling that day. Whether or not it helped me physically, it certainly did it mentally. And I think the body appreciated the lack of 1RM attempts, except for DLs, which I will always keep doing as a low rep exercise.

This new routine is higher volume still, with rep ranges in the previously unattained 12-15 range. It's 4 different workouts, cycled through continuously. Workout 3 days in a row, rest, and then resume from where I left off. If I'm feeling beat, I can insert an extra day off at any point and just resume from there. It's only been 3 days so far, with today off.

I've had major DOMs in the shoulders (possibly from using too high an incline bench, about 45 degrees instead of the 20-30 that I usually use) and the biceps. Minor DOMs in the triceps, but not much in the lats or hamstrings.

Maybe it was the exercise selection. First time through I'm experimenting with the exercises and number of sets. I hope to have it nailed down by the 3rd time through.

Posted by: Scarface30

Quote:

Originally Posted by Stewart14

Damn, TT, I'm gonna have to start calling you captain volume pretty soon!

I was thinking the same thing!

a little change of pace for you I see, but if you've stalled on the Westside training like you said, a change will not hurt!

looking good as always TT

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Deadlifts
315 x 3
365 x 3
I was still feeling the DLs from last Saturday, so only 2 sets this time.

The captain is back!

Posted by: Archangel

HOLY VOLUME Bat Friend!!! You have my respect my Friend!!!

Posted by: Burner02

Hey Trips! How's it hangin'! Getting used to the new style? Am doing ok on this end...something new here too...dropping weight...adding reps...lessening RI's...

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I was thinking the same thing!

a little change of pace for you I see, but if you've stalled on the Westside training like you said, a change will not hurt!

looking good as always TT

Scarface

Yeah, stalled both physically and mentally. And it's not as if I signed up for this new routine forever.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

The captain is back!

Who dat?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

HOLY VOLUME Bat Friend!!! You have my respect my Friend!!!

Arch

Thanks, Arch. I guess we're on the opposite ends of the volume spectrum.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Hey Trips! How's it hangin'! Getting used to the new style? Am doing ok on this end...something new here too...dropping weight...adding reps...lessening RI's...

Burner

Not getting used to it yet. Major DOMS just about everywhere.

Posted by: Triple Threat

Fri, Aug 21 – Quads, Calves

Squats
225 x 6
205 x 8
185 x 10
165 x 12
135 x 12
115 x 15

Front Squats
115 x 3 (oops, too heavy!)
95 x 7
85 x 8
65 x 11
45 x 15

Leg Press
540 x 8
450 x 11
360 x 13

Seated Calf Raises
90 x 10
90 x 12
90 x 11

I think I got dehydrated, since I was cramping on every set. After the third time, I gave up.

Ab Crunch
45 x 12
90 x 10 (2 sets)

Took about an hour break, rehydrated, and headed for a local soccer field.

Sprints
50 yd x 16

Posted by: Triple Threat

Sat, Aug 22 – Chest, Biceps

Bench Press
205 x 8
185 x 8
165 x 9
145 x 10 (No endurance on this exercise!)

Incline DB Press
65 x 9
60 x 10
50 x 8
40 x 12

Decline DB Press
80 x 6
70 x 7
55 x 10
45 x 14

EZ Bar Preacher Curls
85 x 4
75 x 6
65 x 9
55 x 11
45 x 12

DB Hammer Curls
35 x 7
30 x 9
25 x 11

Cable Crunch
10 plates x 10 (2 sets)

Cardio - Elliptical
5 minutes of the “cardio” program to warm-up for sprints

Sprints
40 yd x 10

Posted by: Triple Threat

Mon, Aug 24 – Back, Hamstrings

Pull-ups
BW x 5, 4, 4

Deadlifts
315 x 1
365 x 1
415 x 1

Hammer Strength Chest-Supported Row
250 x 6
230 x 8
200 x 10
180 x 12
140 x 15

Good Mornings
205 x 6
185 x 9
165 x 12
145 x 8

Cable Rows (plates x reps)
14 x 7
12 x 9
10 x 12
8 x 15

Leg Press – Hamstring focus
540 x 7
500 x 10
450 x 12
410 x 15

Chin-ups
BW x 4, 4, 3

Nautilus Seated Leg Curl
120 x 8
110 x 11
100 x 12
90 x 15

Hammer Strength Ab Crunch
70 x 10
75 x 9
75 x 8 (2 sets)

Cable Crunch
10 plates x 15
12 plates x 12 (2 sets)

Hanging Leg Raises
Reverse – 7, 5, 4
Regular – 8, 6, 6

This workout should have been done yesterday, but it wasn’t going to happen. Went to the beach instead.

Posted by: Pylon

For a second, I thought you did all those workouts in one day. Yikes!

Still impressive though...

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

For a second, I thought you did all those workouts in one day. Yikes!

Still impressive though...

Py

Well, I did post them all in one day. Boy, am I tired.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

Thanks, Arch. I guess we're on the opposite ends of the volume spectrum.

Good lookin workouts in here my Friend!!! Some serious #'s being "Tossed" about!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Mon, Aug 24
Deadlifts
315 x 1
365 x 1
415 x 1

Just walk into the gym and pull 415 no problem

Posted by: Double D

Makes me wonder where my deads are at. Probably like 345......dude 415 is serious!!!!!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Just walk into the gym and pull 415 no problem

JD

Thanks, JD. My one decent lift.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Good lookin workouts in here my Friend!!! Some serious #'s being "Tossed" about!!!

Arch

Thanks, Arch.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Makes me wonder where my deads are at. Probably like 345......dude 415 is serious!!!!!

DD

Are you still doing them? I thought that you had dropped them at one point.

Posted by: Triple Threat

Tue, Aug 25 – Traps, Delts, Triceps

Close Grip Bench Press
205 x 7
185 x 8
165 x 10
145 x 8
115 x 12
95 x 15

Since I had so much trouble with these the last time, I did them first in the workout. It’s official: My triceps have no endurance. I can feel them start to give out around rep 6-7. I had to drop way down in weight before I could get past 10 reps.

Shrugs
365 x 6
345 x 8
315 x 10
295 x 12
275 x 15

Hammer Strength Overhead Press
120 x 7
100 x 9
80 x 11
60 x 9

DB Lateral Raise
25 x 6
20 x 9
15 x 12
10 x 13

DB Bent-over Raise
35 x 6
30 x 8
25 x 11
20 x 12

Skull-crushers
70 x 7
60 x 9
50 x 11
40 x 12

Seated Triceps Extensions
70 x 7
60 x 9
50 x 11
40 x 12

Cardio - Elliptical
12 minutes of the “interval” program

Posted by: Pylon

Posted by: Triple Threat

Wed, Aug 26 – Quads, Calves

Box Squats
225 x 3
235 x 3
245 x 3

Squats
235 x 5
225 x 6
205 x 8
185 x 9
165 x 12
145 x 12

Front Squats
105 x 7
95 x 9
85 x 8
75 x 11
65 x 8
45 x 15

Seated Calf Raises
90 x 12
115 x 12
135 x 11
145 x 7 (4 sets)

Leg Extensions
125 x 8
110 x 10
95 x 12
80 x 14

Standing Calf Raises
200 x 8
180 x 10
160 x 11
140 x 12

Squats were about the same as last time, except this workout I preceded them with box squats. Front squats were better.

I can’t seem to figure out what weight I should use for calf raises. Sometimes I struggle to get the desired reps with 90.

Today 90 felt too light.

Added in some standing ones this time since this gym has the machine. The gym I use when I’m home doesn’t have one of those.

Posted by: Double D

Quote:

Originally Posted by Triple Threat

DD

Are you still doing them? I thought that you had dropped them at one point.

No.......

But still if I can squat 450 I should be able to dead 405 without doing them. Its just relative.

Posted by: Pylon

Seems to make sense, but I guess form and physics throw things off sometimes...

Posted by: Burner02

dang trips! NOICE deads!

Posted by: Gazhole

Damn, brutal volume on squats and that wasn't even all you did that day, haha. Good stuff!

Agree with Burner, too - those deads are superb, dude

Posted by: Triple Threat

Quote:

Originally Posted by Malley

No.......

But still if I can squat 450 I should be able to dead 405 without doing them. Its just relative.

DD

Does that mean if I can DL 405 I should be able to squat 450?

No?

Damn!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Seems to make sense, but I guess form and physics throw things off sometimes...

Pylon

For me, it's a lot easier to pull 400+ off the floor than it is to squat with it on my back.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

dang trips! NOICE deads!

Burner

Thanks. Resuming the quest to get back to 500.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Damn, brutal volume on squats and that wasn't even all you did that day, haha. Good stuff!

Agree with Burner, too - those deads are superb, dude

Gaz

Thanks, Gaz. I kinda got on a roll and forgot to stop.

Posted by: Triple Threat

Fri, Aug 28 – Chest, Biceps

Bench Press
135 x 8
185 x 5
205 x 3
225 x 3
235 x 3

Incline DB Press
75 x 7
65 x 9
55 x 12
45 x 13

Flat DB Press
90 x 3 (oops, a little too ambitious)
80 x 6
70 x 8
60 x 10
50 x 11

BB Curls
80 x 8
70 x 10
60 x 12
50 x 13

DB Hammer Curls
40 x 6
35 x 8
30 x 11
25 x 12

Cardio - Complexes

I stole this from T-mag. I’m always game for something different.
Instead of the usual cardio routine, do this instead.
Complete the required number of reps for each exercise before going to the next exercise.
First set 6 reps each exercise, second set 5 reps, … sixth set 1 rep.
I made it through only the first 3 sets (6, 5 and 4 reps), using 55 lbs.

Deadlift
Bent-over Row
RDL
Hang Clean
Front Squat
Overhead Press
Back Squat
Good Morning

Posted by: Triple Threat

Sat, Aug 29 – Back, Hamstrings

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

Pull-ups
BW+20 x 4
BW+15 x 4
BW+10 x 4
BW+5 x 5
BW x 3

Good Mornings
225 x 5
205 x 7
185 x 11
165 x 13

Hammer Strength High Row
270 x 6
250 x 8
230 x 10
210 x 12

Leg Press – Hamstring focus
570 x 6
540 x 9
500 x 12
470 x 13
450 x 18

Hammer Strength Low Row
210 x 8
200 x 9
180 x 10

Ab Crunch
90 x 12
115 x 8 (2 sets)
115 x 6

Hyperextensions
60 x 8
60 x 7
60 x 6 (2 sets)

Posted by: Triple Threat

Mon, Aug 31 – Traps, Delts, Triceps

Close Grip Bench Press
225 x 4
215 x 5
205 x 6
195 x 7
185 x 7

Shrugs
375 x 7
365 x 8
355 x 10
335 x 12
315 x 13

Military Press
115 x 7
105 x 7
95 x 8
85 x 6

DB Lateral Raise
25 x 8
20 x 10
15 x 11

DB Bent-over Raise
35 x 8
30 x 9
25 x 11

Skull-crushers
80 x 6
70 x 10
60 x 11
50 x 13

Seated Triceps Extensions
70 x 8
60 x 9
50 x 11

Cardio - Complexes

Deadlift
Bent-over Row
RDL
Hang Clean
Front Squat
Overhead Press
Back Squat
Good Morning

65 x 6, 5, 4. 65 lbs “feels” right. Next time we’ll shoot for a 4th set.

Redline is a wonderful thing.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Mon, Aug 31 – Traps, Delts, Triceps

Close Grip Bench Press
225 x 4
215 x 5
205 x 6
195 x 7
185 x 7

Shrugs
375 x 7
365 x 8
355 x 10
335 x 12
315 x 13

Military Press
115 x 7
105 x 7
95 x 8
85 x 6

DB Lateral Raise
25 x 8
20 x 10
15 x 11

DB Bent-over Raise
35 x 8
30 x 9
25 x 11

Skull-crushers
80 x 6
70 x 10
60 x 11
50 x 13

Seated Triceps Extensions
70 x 8
60 x 9
50 x 11

Cardio - Complexes

Deadlift
Bent-over Row
RDL
Hang Clean
Front Squat
Overhead Press
Back Squat
Good Morning

65 x 6, 5, 4. 65 lbs “feels” right. Next time we’ll shoot for a 4th set.

Redline is a wonderful thing.

HAHA, you read the same T-Nation article that I did, didn't you??? I was actually going to do one of these today, but I did lawn duty instead, and I'm quite tired right now....

Edit...ok i am quite the idiot....that's what I get for not reading two posts up and seeing that you did in fact read that article....bad me....

Posted by: Gazhole

Looking good dude! Solid numbers all around. You're loving these volume workouts! I think id keel over by the end. 32 sets in that one workout

Posted by: Archangel

Good GOD man, I'm gonna have to start calin you TV!!! Short for Triple Volume!!!

Excellent workouts by the way!!!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

HAHA, you read the same T-Nation article that I did, didn't you??? ....

Stew

I check out that site every so often. Some of their articles are pretty good and present something new.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Looking good dude! Solid numbers all around. You're loving these volume workouts! I think id keel over by the end. 32 sets in that one workout

Gaz

Right now I'm loving the high volume workouts. We'll see how long that lasts.

The novelty of something new helps, too.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Good GOD man, I'm gonna have to start calin you TV!!! Short for Triple Volume!!!

Excellent workouts by the way!!!

Arch

Triple Volume. I like that.

Posted by: Triple Threat

Tue, Sep 1 – Quads, Calves, Abs

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

Squats
245 x 3
235 x 7
225 x 8
205 x 10
185 x 13

Front Squats
115 x 6
105 x 8
95 x 9
85 x 8
75 x 11

Seated Calf Raises
90 x 10
115 x 9 (2 sets)
115 x 8 (3 sets)

Leg Extensions
140 x 8
130 x 10
120 x 10

Standing Calf Raises
220 x 7
200 x 8
180 x 10
160 x 14

Hammer Strength Ab Crunch
70 x 8
80 x 8
80 x 7 (2 sets)
80 x 6

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

Hanging Reverse Crunches
6
5

Posted by: Archangel

HOLY BATSQUATS "TV"!!! Killer w/o my Friend!!! How do you perform the box squats???

Posted by: Double D

Box squats, Back Squats, then Front squats!? How you feel after days like that?

Posted by: Burner02

dam...I feel tired just reading thru that....
How DO you like those box squats? Thnking I'll add those when I come back from vacation and go back to strength...

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

HOLY BATSQUATS "TV"!!! Killer w/o my Friend!!! How do you perform the box squats???

Arch

At one gym there's a small stool, about 10 inches high, with a surface of about 14 by 18 inches. It's solidly built (all metal) and very sturdy. I just sit down on the stool, pause for a second, and then get back up. That's the one I used the other day.

The other gym I go to has plastic Reebok steps. They're 2 inches high each and are stackable. There's also a 4 inch high surface which sit on top of the stack, so I can vary the height of the box.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Box squats, Back Squats, then Front squats!? How you feel after days like that?

DD

I generally feel like a nap.

Legs got quite tired later that day, but today there's no after effects.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

dam...I feel tired just reading thru that....
How DO you like those box squats? Thnking I'll add those when I come back from vacation and go back to strength...

Burner

I like to do them early in the workout, when the legs are fresh.

Posted by: Triple Threat

Wed, Sep 2 – Chest, Biceps

Bench Press
135 x 6
185 x 5
225 x 3
235 x 3
245 x 3

Hammer Strength Incline Press
170 x 6
150 x 9
130 x 12
110 x 13

Flat DB Press
90 x 3
85 x 5
75 x 7
65 x 9
55 x 12

Hammer Strength Decline Press
200 x 7
180 x 10
160 x 12
140 x 14

EZ Bar Curls
90 x 6
80 x 7
70 x 9
60 x 12

Hammer Strength Curls
70 x 6
60 x 7
50 x 9
40 x 12

Cardio - Complexes

Deadlift
Bent-over Row
RDL
Hang Clean
Front Squat
Overhead Press
Back Squat
Good Morning

65 x 6, 5, 4, 3, 2

I didn’t bother doing the last set of 1 rep each. It didn’t feel like I got much out of the 2 rep set, so I thought it was pointless to do a 1 rep set. Time to up the weight!

Posted by: Gazhole

Looks good, dude! Cool you have a Hammer Decline, btw. We only have an Incline and i love it. Hammer Strength make some really good machines.

Posted by: Burner02

lookn good, trips!
how're you feeling?

Posted by: CowPimp

LOL. Alliteration journal titles for the win.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Looks good, dude! Cool you have a Hammer Decline, btw. We only have an Incline and i love it. Hammer Strength make some really good machines.

Gaz

This gym is the first place that I've seen a HS decline. I wish my regular gym had more HS equipment. They've only got an incline press, high row and low row. I agree with you about the HS machines. Some of the best that I've used.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

lookn good, trips!
how're you feeling?

Burner

Right now, it's late Monday night, so a little tired.

Posted by: Burner02

so...unwind w/ a little foot ball on the TV and call it a night?

Posted by: Triple Threat

Actually, I just checked to see what was new on IM, watched a few highlights from the day's baseball games, and called it a night.

Posted by: Triple Threat

Fri, Sep 4 – Back, Hamstrings

Deadlifts
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1

Pull-ups
BW+25 x 5
BW+20 x 5
BW+15 x 5
BW+10 x 6
BW+5 x 5

Good Mornings
225 x 8
205 x 11
185 x 15
165 x 20

1 Arm DB Row
110 x 6
100 x 9
90 x 11
80 x 15

Leg Press – Hamstring focus
630 x 7
590 x 10
540 x 12
475 x 15

So why the odd looking amount of weight on the last set?

Because, after taking off a pair of 45’s, I put a 25 on one side and forgot to put one on the other side. I had been intending to do 500 on the final set.

No wonder the weight felt light while I was doing the exercise.

Hammer Strength Low Row
220 x 8
200 x 9
180 x 10

Ab Crunch
90 x 12
180 x 3

160 x 6
150 x 6
135 x 7
125 x 7
115 x 6

Hanging Reverse Crunches
6, 4, 4

This was one of those workouts when everything felt light. I just wish there were more days like this.

Posted by: Triple Threat

Sat, Sep 5 – Traps, Delts, Triceps

Shrugs
385 x 5
365 x 7
355 x 9
335 x 10
315 x 12
295 x 13
275 x 15

Floor Press
185 x 7
175 x 9
165 x 8
155 x 9
145 x 11
135 x 15

DB Lateral Raise
25 x 10
25 x 8
20 x 10

DB Front Raise
30 x 8
25 x 11
20 x 13

DB Bent-over Raise
35 x 8
30 x 10
25 x 12

Skull-crushers
75 x 5
65 x 10
55 x 12
45 x 13

Somehow I managed to get a cut on the bottom of my right foot on Friday.

I couldn’t put much weight on it, so the complex cardio didn’t get done.

The next workout in the cycle was supposed to have been quads, so I decided to take a mini-break and skipped working out on Sunday and Monday, to give the cut time to heal. By Tuesday, it had mostly healed, so time to resume the workouts.

Posted by: Triple Threat

Tue, Sep 8 – Quads, Calves, Abs

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

Squats
245 x 5
235 x 8
225 x 5

I think that the single box squats took a toll.

Front Squats
125 x 5
115 x 6
105 x 7

Seated Calf Raises
90 x 15
135 x 12 (3 sets)
135 x 10

Cardio - Complexes

Deadlift, Bent-over Row, RDL, Hang Clean, Front Squat, Overhead Press, Back Squat, Good Morning

65 x 6
75 x 5
75 x 4

Leg Extensions
150 x 9
140 x 11

Standing Calf Raises
240 x 6
220 x 9

Hammer Strength Ab Crunch
80 x 12 (2 sets)
80 x 10
80 x 8

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

Posted by: JerseyDevil

Solid as always!

Posted by: Double D

Your workouts are so long they wear me out reading them

Posted by: Triple Threat

Wed, Sep 9 – Chest, Biceps

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

Hammer Strength Incline Press
180 x 6
160 x 9
140 x 10
120 x 11
100 x 14

Flat DB Press
85 x 6
75 x 9
65 x 11
55 x 15

Hammer Strength Decline Press
220 x 6
200 x 8
180 x 10
160 x 13

EZ Bar Curls
95 x 5
85 x 7
75 x 9
65 x 12

Hammer Strength Preacher Curls
75 x 6
65 x 7
55 x 9
50 x 10

I wanted to attempt 275 on the bench, but there was no safe way to do so. There’s no power cage at this gym and all the flat benches are bolted to the floor. And there was no one there who I trusted to spot me.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Your workouts are so long they wear me out reading them

Agreed. He should be called Mr. Volume!

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Agreed. He should be called Mr. Volume!

TV!!!
Triple Volume!!!

Excellent workouts my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I wanted to attempt 275 on the bench, but there was no safe way to do so. There’s no power cage at this gym and all the flat benches are bolted to the floor. And there was no one there who I trusted to spot me.

that just struck me as funny. They say it's hard to work out by yourself at your house cause there is no one to help you, yet I have the means to safely attempt a heavy bench without spotters, and you were at a gym and could not. I dunno, just, funny.

Posted by: Burner02

yer gonnna feel that tomorrow...gonna be....awesome!

Posted by: Burner02

....awesome!

Posted by: Gazhole

Jesus, do you have any chest LEFT after that workout? Never put your workout book in front of your chest or it might just atrophy out of FEAR if it can see what it's in for!

Good stuff

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Agreed. He should be called Mr. Volume!

Quote:

Originally Posted by Archangel

TV!!!
Triple Volume!!!

Excellent workouts my Friend!!!

I've already had one name change. I can't do another. Pylon would be annoyed.

Thanks guys!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

At home and at the local gym, there's a power cage plus a movable bench, so I can attempt anything without worry of being pinned. However, the gym I use when travelling just doesn't have the correct equipment (it's about the only they don't have, so I can't really complain), so max BPs will have to wait for the weekends.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

yer gonnna feel that tomorrow...gonna be....awesome!

Didn't feel much the next day. I'm now in my 4th week of this routine and it may be time for a change of some kind.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Jesus, do you have any chest LEFT after that workout? Never put your workout book in front of your chest or it might just atrophy out of FEAR if it can see what it's in for!

Good stuff

Now that's an interesting thought.

Instead of going to the gym, I'll just read what I did the workout before.

Posted by: Gazhole

I've put an inch on my chest just by reading this journal!

Posted by: Triple Threat

Fri, Sep 11 – Back, Hamstrings, Abs

Deadlifts
135 x 5
225 x 3
315 x 2
405 x 1
475 x 1

Pull-ups
BW+30 x 4
BW+25 x 4
BW+20 x 4
BW+15 x 4
BW x 6

Good Mornings
245 x 5
235 x 6
225 x 9
225 x 8

1 Arm DB Row
115 x 6
110 x 8
105 x 12
100 x 14

Leg Press – Hamstring focus
660 x 9
630 x 12
590 x 15
590 x 13

Lat Pulldown
12 plates x 8
11 x 8
9 x 11
7 x 12

Cable Crunch
8 plates x 15
10 x 10
10 x 9
10 x 7

Pull-ups were down from last time. All the other exercises were up. Lat Pulldowns were instead of HS Rows, since pull-ups were down.

Had planned to do more for abs, but ran out of time.

Posted by: JerseyDevil

Noice work out!

Posted by: Double D

Beautiful deadlifts!!!!!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

1 Arm DB Row
115 x 6
110 x 8
105 x 12
100 x 14

NOICE!

How long did the WO take?

Posted by: Triple Threat

Thanks, guys.

These high volume workouts take anywhere from 1:20 to 1:40. I spend about 10 minutes warming up and stretching, then get going. The variation occurs due to things like RIs (much longer between 1 rep DLs than say, reps when doing arm curls) or how focused I am. On days that I have to get into work, I keep the pace up, resulting in a shorter duration workout. If I'm not going to be working that day and have no other committments to attend to, I have a tendency to take an extra minute or two when moving from one exercise to another.

Posted by: Triple Threat

Sat, Sep 12 – Traps, Delts, Triceps

Shrugs
135 x 10
225 x 8
315 x 10
385 x 6
365 x 8
345 x 9
325 x 11
315 x 12

Floor Press
225 x 3
205 x 5
205 x 4
185 x 7
185 x 5
165 x 8

Hang Clean & Push Press
115 x 4
105 x 6
95 x 9
85 x 10

DB Lateral Raise
30 x 5
25 x 10
20 x 12
15 x 14

Skull-crushers
85 x 5
75 x 8
65 x 9
55 x 10
45 x 13

Dips
BW+30 x 4
BW+25 x 5
BW+20 x 5

Cardio - Complexes

Deadlift, Bent-over Row, RDL, Hang Clean, Front Squat, Overhead Press, Back Squat, Good Morning

75 x 6
75 x 5
75 x 4

Posted by: Triple Threat

Mon, Sep 14 – Quads, Calves, Abs

Box Squats
135 x 5
185 x 3
245 x 3
275 x 3
305 x 1

Squats
275 x 3 (2 sets)
255 x 5
255 x 4
235 x 8
225 x 9

A little better this time, probably due to the fewer sets of box squats.

Front Squats
125 x 6
115 x 7
105 x 9
95 x 6

Seated Calf Raises
90 x 15
135 x 11
135 x 10
135 x 10
135 x 9
135 x 8

Leg Extensions
160 x 8
150 x 9
140 x 10

Standing Calf Raises
240 x 5
220 x 8
200 x 11
180 x 13
160 x 11

Hammer Strength Ab Crunch
80 x 10
85 x 10
85 x 8
85 x 8
80 x 9
80 x 8
80 x 7

Posted by: Double D

How much are you eating when you do that much?

Posted by: Burner02

lookin' good, amigo! Like the shrugs!

Posted by: Triple Threat

Tue, Sep 15 – Chest, Biceps

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

Hammer Strength Incline Press
190 x 6
180 x 6

Flat DB Press
80 x 9
70 x 12

Hammer Strength Decline Press
180 x 13
170 x 14

EZ Bar Curls
90 x 7
80 x 8

Hammer Strength Preacher Curls
50 x 10
50 x 9

Cardio – Elliptical
8 minutes “interval” program

While the complex cardio gets the heart rate up, it doesn’t seem to do much for endurance. 8 minutes felt like an eternity.

I need to improve that aspect of my training.

It’s been 4 weeks since I started my recent program, and I can feel that I’m due for a “week off” (that's a "week off" TT-style

). So I’ll do one cycle through with minimal volume, and then ramp it up again.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

How much are you eating when you do that much?

Malley

Enough to not lose weight and not enough to gain any.

My weight is remaining fairly constant, near 230, give or take a couple of pounds either way.

Breakfast is usually some combination of eggs, fruit, milk and yogurt. Mid-morning, lunch and mid-afternoon meals are sandwiches or wraps of tuna, chicken, turkey or sometimes roast beef. Occasionally there's a salad too. Dinner is almost anything - meat, fish, poultry, salad, veggies. Protein shakes before and after workouts. Sometimes a protein shake before bed if dinner was early.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

lookin' good, amigo! Like the shrugs!

Burner

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

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

Hammer Strength Incline Press
190 x 6
180 x 6

Flat DB Press
80 x 9
70 x 12

Hammer Strength Decline Press
180 x 13
170 x 14

EZ Bar Curls
90 x 7
80 x 8

Hammer Strength Preacher Curls
50 x 10
50 x 9

Ahhh, once I get thru Pfunk's program this is exactly the type of workout I want to do for at least a few weeks.

I would love to have you as a training partner TT, you and I train very similar, except you are a helluva lot stronger

, and my knees are crap.

Posted by: Double D

Quote:

Originally Posted by Triple Threat

Malley

Enough to not lose weight and not enough to gain any.

Sounds like everything is working out VERY well.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I would love to have you as a training partner TT, you and I train very similar, except you are a helluva lot stronger

, and my knees are crap.

JD

I've been working out solo for so long now I forget what it's like to have a workout partner.

It would be cool to have one with similar goals, though. And we would understand each other's issues with this aging thing too.

As for the strength thing, I think I'm weighing a bit more than you, so that could account for much of it. Tipping the scale at 230 or so these days.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Sounds like everything is working out VERY well.

Malley

Yes, everything is working out well and everything is working well too.

Posted by: Triple Threat

Wed, Sep 16 – Back, Hamstrings

Deadlifts
135 x 5
225 x 3
315 x 2
405 x 2

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

Good Mornings
245 x 6

225 x 7

Hammer Strength Row
230 x 8
210 x 10

Leg Press – Hamstring focus
680 x 9

630 x 12

1 Arm DB Row
100 x 13

Nautilus Seated Leg Curl
110 x 14

Cardio – Elliptical
6 minutes “cardio” program

Posted by: Double D

Personally I havent ever went over 135 for good mornings, that just scares me. I suppose its no worse than doing squats with 450 on your back.....but I am just hesitant to do much weight there! But atleast your not a coward like me....

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Thanks, guys.

These high volume workouts take anywhere from 1:20 to 1:40. I spend about 10 minutes warming up and stretching, then get going. The variation occurs due to things like RIs (much longer between 1 rep DLs than say, reps when doing arm curls) or how focused I am. On days that I have to get into work, I keep the pace up, resulting in a shorter duration workout. If I'm not going to be working that day and have no other committments to attend to, I have a tendency to take an extra minute or two when moving from one exercise to another.

LY Shizen TT, I about spit my water all over my moniter, My entire body shook violently, LoL!!! I can honestly say I spend , depending on the week, anywhere from 10-20 minutes a week working out!!! Your workouts would DESTROY me my Friend, definatly tipping the cap to you my Friend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

JD

I've been working out solo for so long now I forget what it's like to have a workout partner.

It would be cool to have one with similar goals, though. And we would understand each other's issues with this aging thing too.

As for the strength thing, I think I'm weighing a bit more than you, so that could account for much of it. Tipping the scale at 230 or so these days.

Heh...I know the feeling...I know what I want to do, how I want to do it and in what order.
Throw another person's thought process into it...can be annoying.
How tall are you?
'Cause I'm a chunky SOB at 220 right now...kinda hard to imagine my being bigger, yet all of 182 a few mere years ago...

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Personally I havent ever went over 135 for good mornings, that just scares me. I suppose its no worse than doing squats with 450 on your back.....but I am just hesitant to do much weight there! But atleast your not a coward like me....

Malley

Agreed, it's no more dangerous than any other lift providing you keep good form and don't let ego get in the way.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Arch

At least you didn't waste a protein shake.

I don't know how you do it. If I take a couple of days off, I start to feel lethargic and out of sorts. I think I've become addicted. I need my hour or so workout several times a week or I just don't feel right.

After 2 days of low-key workouts (about 30 minutes or so) and having not worked out today, I'm feeling rather antsy sitting here at work.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Burner

My driver's license says I'm 6 ft tall.

Actually, I'm 5 ft, 11.5 inches tall, but I round up.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

JD

I got a laugh from that as well.

Posted by: Triple Threat

Fri, Sep 18 – Traps, Delts, Triceps

Close Grip Bench Press
135 x 8
185 x 5
235 x 3
215 x 5
195 x 6

Shrugs
365 x 8 (2 sets)
315 x 11

Hang Clean & Push Press
95 x 7 (2 sets)

DB Lateral Raise
30 x 6 (2 sets)
25 x 10

Skull-crushers
65 x 10
65 x 8

Dips
BW x 11

Cardio - Complexes

Deadlift, Bent-over Row, RDL, Hang Clean, Front Squat, Overhead Press, Back Squat, Good Morning

75 x 6
75 x 5

Posted by: Triple Threat

Sat, Sep 19 - Quads

Squats
135 x 8
225 x 5
275 x 3
305 x 1

Front Squats
115 x 8
95 x 10

Posted by: yellowmoomba

How'd you like the complexes? Did you read about them on t-nation. They just had an article last week on complexes.

Posted by: Triple Threat

It was on T-nation that I read about them. They're kicking my ass right now.

I can get only the first two sets at this weight.

Posted by: Triple Threat

Sun, Sep 20 – Chest, Biceps

Bench Press
135 x 8
185 x 5
225 x 5
275 x 1
265 x 2
255 x 3
245 x 3
235 x 4

Incline DB Press
80 x 8
70 x 10
60 x 10
50 x 12

Barbell Curls
95 x 5
85 x 7
75 x 10

Chin-ups
BW x 4
BW x 3

EZ bar Preacher Curls
65 x 7
45 x 12

Ab Crunch Machine
45 x 12
90 x 12
135 x 6 (2 sets)
135 x 5

Cable Crunch
10 plates x 10
10 x 9
10 x 7

Cardio - Complexes

Deadlift, Bent-over Row, RDL, Hang Clean, Front Squat, Overhead Press, Back Squat, Good Morning

75 x 6
75 x 5
75 x 4

Deload is over. Time to start cranking it up.

Posted by: Triple Threat

Mon, Sep 21 – Hamstrings, Traps

Box Squats
135 x 5
225 x 3
275 x 3
295 x 1

Deadlifts
315 x 1
405 x 1

Good Mornings
135 x 6 (3 sets)

Shrugs
225 x 10 (3 sets)

Leg Press – Hamstring focus
450 x 12 (2 sets)

Nautilus Lower Back
65 x 10
95 x 10
125 x 10
140 x 10

I had trouble loosening up the lower back area. It seemed to get tighter after the DLs, so I decided to back off for the remaining exercises. There's always next time.

Posted by: Gazhole

Smart move backing off on the lower back! Dont play with that area, haha.

Workouts are looking strong, man! Complexes look tough as hell, too!

Posted by: Double D

What kind of warmup are you doing?

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Smart move backing off on the lower back! Dont play with that area, haha.

Workouts are looking strong, man! Complexes look tough as hell, too!

Gaz

I take no chances with the lower back. Mess that up and you'll have all sorts of problems. No workout Tuesday (planned) and none today either (unplanned, but I thought an extra day off would be a good idea).

Complexes don't look hard on paper, but when I get to the 5th exercise, I'm breathing pretty hard.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

What kind of warmup are you doing?

Malley

It depends on what I plan on doing that day. For lower body, quad and hamstring stretches, prisoner squats, etc. For upper body, it's mostly shoulders. Corner stretches are a staple. I'll also do the first exercise with an empty bar, doing a couple of 10-12 rep sets. I'll also do some foam rolling if my lower back feels tight at all.

Posted by: Double D

Maybe try doing 5-10 minutes of light cardio with it as well. Alot of times you think you did enough to get properly warm, but you have to think is my body temp up enough?

Posted by: Burner02

nice workouts, amigo!
Man...we are so close in strength...too bad can't lift together.....

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Man...we are so close in strength...too bad can't lift together.....

Burner

OK, I'll meet you somewhere in between. I know of a good gym in El Ferrol, Spain and then afterwards, I know of some topless beaches in La Coruna we can drive to.

Posted by: Triple Threat

Fri, Sep 25 – Back, Delts, Triceps

Pull-ups
BW x 7
BW x 6 (2 sets)
BW x 5

Hammer Strength Row
250 x 6
230 x 8
210 x 10

1 Arm DB Row
115 x 8
100 x 12

Lat Pulldown
10 plates x 10
8 x 12

Military Press
85 x 9
85 x 8 (2 sets)

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

Cybex Seated Triceps Extensión
70 x 10
70 x 8
50 x 10

Nautilus Lower Back
140 x 10 (2 sets)

Cardio - Complexes
Deadlift, Bent-over Row, RDL, Hang Clean, Front Squat, Overhead Press, Back Squat, Good Morning

75 x 6

Yeah, that’s right. One stinking set.

Furthermore, I felt out of sorts in the gym today.

Back felt fine though.

Posted by: Triple Threat

Quote:

Originally Posted by Triple Threat

I felt out of sorts in the gym today.

It turned out that out of sorts translated into sinus infection. That, couple with the previous back tightness, resulted in a period of 8 days with only 2 workouts.

But it was back in the gym today and hopefully we can keep this train on track now.

Posted by: Triple Threat

Wed, Sep 30 – Chest, Biceps

Bench Press
135 x 8
185 x 6
235 x 5
225 x 5
215 x 5
205 x 5

Hammer Strength Incline Press
180 x 4
160 x 6
140 x 8
120 x 9

Hammer Strength Decline Press
200 x 8
180 x 10
160 x 12
140 x 15

Chin-ups
BW x 4 (2 sets)

EZ Bar Curls
80 x 8
70 x 9
60 x 11

Hammer Strength Preacher Curls
50 x 8
50 x 6

Cardio – Elliptical
5 minutes “interval” program

Not the greatest, but it'll do considering the circumstances.

Posted by: Archangel

Great workout my Friend, we are doing a similar routine, well, sorta!!! LoL!!!

Posted by: Triple Threat

Fri, Oct 2 – Hamstrings, Traps

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

Deadlifts
315 x 2 (5 sets)

Shrugs
315 x 8 (2 sets)
295 x 11
295 x 10
275 x 12
275 x 9

Good Mornings
225 x 6
205 x 8
185 x 9

RDL
175 x 7
155 x 10
135 x 12

Stamina is way down. This workout should have been fairly easy.

Guess the body is still fighting the sinus infection.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Great workout my Friend, we are doing a similar routine, well, sorta!!! LoL!!!

Arch

You mean as in exercise selection, right?

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

You mean as in exercise selection, right?

LoL!!!

Hope you kick that bug soon my Friend, solid workouts even though you might not think so!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

LoL!!!

Hope you kick that bug soon my Friend, solid workouts even though you might not think so!!!

Arch

The doctor hooked me up with some good shit.

Antibiotics seem to be working.

Posted by: Triple Threat

Sat, Oct 3 – Back, Delts, Triceps

Floor Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 2
255 x 1
225 x 3
205 x 5
185 x 7
165 x 9

Pull-ups
BW+40 x 4
BW+35 x 4
BW+30 x 4
BW+25 x 4
BW+20 x 4
BW+15 x 4

Military Press
115 x 4
105 x 5
95 x 8
95 x 7

1 Arm DB Row
120 x 7

110 x 9
100 x 11
90 x 14

DB Lateral Raise
30 x 6
25 x 8
20 x 10

Dips
BW+40 x 5
BW+35 x 5
BW+30 x 5
BW+25 x 6

Cable Crunch
10 x 8 (2 sets)
10 x 7 (2 sets)
10 x 6

Posted by: Triple Threat

Sun, Oct 4 – Quads, Calves

Squats
135 x 8
225 x 3
275 x 3
265 x 3
255 x 3
245 x 4
235 x 5
225 x 6
215 x 7
205 x 6

Front Squats
135 x 6

125 x 4
115 x 6
105 x 8

Lunges
95 x 4
85 x 6
75 x 5

Seated Calf Raises
90 x 12
115 x 7 (4 sets)

Not a very impressive performance on the lunges. I haven't done these in a long time and form went down the tubes quickly. The rest of the workout was OK though.

Posted by: Archangel

GREAT workouts, um............... Whats yer Doc's name, apparently he did hook you up LoL!!!
EXCELLENT DB rows too!!!

Posted by: Stewart14

i give you credit for plowing away on the squats like you do, you're just like me, we did so much work and never made any appreciable progress, always hovering around the same numbers give or take.

So now that I hurt my back, I'm using it as an opportunity to drop squats all together and focus on using my trap bar. If the worst thing to come of it is that I don't compete in any more powerlifting squat competitions, I guess I can live with that if it means my back stays healthy and I work up to a 600+ pound trap bar lift.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

GREAT workouts, um............... Whats yer Doc's name, apparently he did hook you up LoL!!!
EXCELLENT DB rows too!!!

Arch

Sorry, but we're not allowed to give sources on this board.

I never used to do DB rows on a regular basis, but since I can no longer do bent-over BB rows, they're a good substitute.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

i give you credit for plowing away on the squats like you do, you're just like me, we did so much work and never made any appreciable progress, always hovering around the same numbers give or take.

So now that I hurt my back, I'm using it as an opportunity to drop squats all together and focus on using my trap bar. If the worst thing to come of it is that I don't compete in any more powerlifting squat competitions, I guess I can live with that if it means my back stays healthy and I work up to a 600+ pound trap bar lift.

Stew

I've pretty much given up on surpassing my sbest quat 1 RM. But the benefits of squatting are such that I'm not about to give them up as long as my back can take it. I'm sure my back can tolerate more than my legs can squat.

Every so often I think about giving one of those very high volume squat routines a try, one more time, to see how high I can get to. Then rational thinking takes over.

Posted by: Triple Threat

Tue, Oct 6 – Chest, Biceps

Bench Press
135 x 8
185 x 6
245 x 3
235 x 4
225 x 4

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

Hammer Strength Decline Press
200 x 9

190 x 10
180 x 12

EZ Bar Curls
90 x 7
80 x 8
70 x 9

Hammer Strength Preacher Curls
50 x 10
50 x 8

Low energy day.

Spirit was willing, but the body had other ideas.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Tue, Oct 6 – Chest, Biceps

Bench Press
135 x 8
185 x 6
245 x 3
235 x 4
225 x 4

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

Hammer Strength Decline Press
200 x 9

190 x 10
180 x 12

EZ Bar Curls
90 x 7
80 x 8
70 x 9

Hammer Strength Preacher Curls
50 x 10
50 x 8

Low energy day.

Spirit was willing, but the body had other ideas.

Good looking wo as usual

Posted by: Triple Threat

Wed, Oct 7 – Hamstrings, Traps

Box Squats
135 x 5
205 x 3 (5 sets)

Deadlifts
315 x 2
405 x 1
455 x 1

Shrugs
365 x 7
365 x 6
345 x 9
345 x 7
325 x 9
325 x 8

Good Mornings
255 x 4
245 x 6
235 x 7

RDL
205 x 6
195 x 7
185 x 9

Posted by: Archangel

Great w/o's Triple, awesome shrugs, just Awesome!!!

Posted by: Triple Threat

Fri, Oct 9 – Back, Delts, Triceps

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

Floor Press
135 x 8
185 x 6 (2 sets)
185 x 5

Military Press
95 x 6 (3 sets)

1 Arm DB Row
125 x 6

125 x 5 (2 sets)

Hammer Strength High Row
250 x 6 (2 sets)
250 x 5

DB Lateral Raise
30 x 7
30 x 5

Dips
BW+30 x 6
BW+30 x 4

Posted by: Triple Threat

Sat, Oct 10 – Quads

Squats
135 x 6
185 x 6 (2 sets)
205 x 6 (2 sets)

Not feeling it for this workout.

That’s a wrap for the body part split. It’s been 8 weeks and the signs are there that it’s time for a change. Next up is a push/pull/legs and upper/lower split.

Posted by: Triple Threat

Mon, Oct 12 - Push

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

Hammer Strength Decline Press
230 x 7 (4 sets)

Hammer Strength Incline Press
140 x 6 (2 sets)
140 x 5 (2 sets)

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

DB Lateral Raise
30 x 7 (2 sets)

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

Skull-crushers
50 x 9
60 x 8
60 x 7

Posted by: Triple Threat

Mon, Oct 12 Evening – Cardio, Abs

Cardio - Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning

95 x 5 reps each exercise
95 x 5
95 x 4

I ditched the upper body exercises for the complexes and reduced it to only 6 exercises. Started off using 20 lbs more than I used to use and I could complete only 3 sets.

Let's hope a little consistency can change that.

Hammer Strength Crunch Machine
40 x 12
60 x 10
80 x 8 (3 sets)

Cable Crunch
12 plates x 12
13 x 12 (3 sets)

Elliptical Machine HIIT
10 minutes of 30 seconds hard, 30 seconds easy

I decided to go back for an evening session of cardio and abs. When I got there, there were 50-60 cars in the parking lot. I had visions of people all over the place and me not being able to get my workout in. Sure enough, there were lots of people benching, a lot more doing curls, but not a single person anywhere near the 2 squat racks.

So I had no problem finding some room for the complexes.

Posted by: Triple Threat

Tue, Oct 13 - Pull

Pull-ups
BW x 6
BW x 5 (2 sets)
BW x 4

Shrugs
365 x 6 (2 sets)
335 x 7 (2 sets)

1 Arm DB Row
125 x 7 (2 sets)

125 x 6
125 x 5

Hammer Strength Low Row
230 x 7
230 x 6 (3 sets)

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

EZ Bar Curls
90 x 6 (2 sets)
80 x 7
80 x 6
70 x 8
70 x 7

Posted by: Triple Threat

Tue, Oct 13 Evening – Cardio, Abs

Cardio Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning

95 x 6 reps each exercise
95 x 5
95 x 4

Hanging Reverse Crunches
8, 8, 6

Hanging Leg Raises
8, 8, 8

Elliptical Machine HIIT
10 minutes of 30 seconds hard, 30 seconds easy

Once again there was a parking lot full of cars and not a single person working legs.

I’m not complaining mind you, I just find this amusing.

Posted by: Archangel

Excellent workouts Triple!!! Incredible DB Rows too!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent workouts Triple!!! Incredible DB Rows too!!!

Arch

Thanks, I've been concentrating on the DB rows lately. Unfortunately, I've reached the top end of what the gyms have available and will need to switch to 1 arm BB rows soon.

Posted by: Triple Threat

Fri, Oct 16 - Lower

Squats
135 x 6
185 x 6
225 x 6
235 x 6
245 x 6
255 x 6

Deadlifts
315 x 3
345 x 3
375 x 3
405 x 3

Front Squats
135 x 5
125 x 7
125 x 6 (2 sets)

Good Mornings
225 x 6
245 x 5 (2 sets)
245 x 3

RDL
185 x 8 (2 sets)

Hanging Reverse Crunch
10
8

Hanging Leg Raise
10 (2 sets)

Elliptical Machine HIIT
14 minutes of 30 seconds hard, 30 seconds easy

Posted by: Triple Threat

Sat, Oct 17 - Upper

Bench Press
135 x 8
185 x 5
225 x 5
245 x 3
255 x 3
265 x 1 (2 sets)

Pull-ups
BW+40 x 3
BW+40 x 2
BW+30 x 4
BW+30 x 3
BW+20 x 4
BW+20 x 3

1 arm BB rows (DBs don’t go high enough any more.

Could have switched to DBs for 125, but already had the BB loaded.)
135 x 4
135 x 3
125 x 5
125 x 4
115 x 6 (2 sets)

Hang Clean & Push Press
115 x 5 (2 sets)
95 x 6

Incline DB Press
75 x 8
85 x 6

Incline DB Press (a little higher)
50 x 8
70 x 8

Incline DB Press (a little higher still)
70 x 7

BB Curl
95 x 6 (2 sets)
95 x 5

Dips
BW+40 x 5
BW+35 x 5
BW+30 x 4

Cardio Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning

95 x 6 reps each exercise
95 x 5 (except only 3 on the front squat)

Ran out of gas here.

Posted by: Triple Threat

Mon, Oct 19 - Lower

Squats
135 x 8
185 x 6
275 x 4 (2 sets)
265 x 5
255 x 6

Speed Deadlifts
275 x 2 (4 sets)

Front Squats
125 x 5
115 x 6
105 x 7
95 x 8

Good Mornings
225 x 8
225 x 7 (2 sets)

Posted by: Archangel

AWESOME w/o's Triple!!! How did the 1 arm BB rows feel??? That is some IMPRESSIVE weight my Friend!!!

Posted by: Burner02

what he said!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

AWESOME w/o's Triple!!! How did the 1 arm BB rows feel??? That is some IMPRESSIVE weight my Friend!!!

Arch

Keeping the bar balanced is the hardest part of that exercise. It's real easy for the bar to tip in one direction. One of the gyms I go to tops out at 125 lb DBs, the other gym has up to 130.

Posted by: Triple Threat

Burner

Posted by: Triple Threat

Last night's planned cardio workout didn't happen. Legs were really sore throughout the day and I just wasn't up to going to the gym. Contributing to that was the fact that the NY-LA game was on at the same time, so I bagged the workout.

Posted by: suprfast

Looking good triple. Checked out the pics and your chest is like 15x the size of mine. I did the math and rounded up to 15

kris

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

things are lookin' good in here, brotha!

Posted by: Triple Threat

Quote:

Originally Posted by suprfast

Looking good triple. Checked out the pics and your chest is like 15x the size of mine. I did the math and rounded up to 15

kris

kris

Thanks and nice of you to drop by my journal.

Posted by: Triple Threat

Wed, Oct 21 - Upper

Flat DB Press
50 x 10
75 x 8
100 x 6 (2 sets)
90 x 7

Pull-ups
BW x 5 (2 sets)
BW x 4 (2 sets)
BW x 3

Incline BB Press
135 x 8 (2 sets)

Hammer Strength Incline Press
140 x 8
140 x 6

Hammer Strength Row
180 x 8
230 x 6 (2 sets)

Hang Clean & Push Press
115 x 4 (2 sets)

Close Grip Bench Press
135 x 8

BB Curl
50 x 8

Worst workout ever.

OK, so I exaggerated a bit. It wasn’t the worst ever, just one of the worst. Every set felt like an ordeal. I should have been well-rested. I didn’t work out either Sunday or Tuesday. I had a decent but not killer workout on Monday. I slept late on Sunday and got a full night’s sleep last night. And I did no cardio of any kind over the last 3 days. I should have been ready to go.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

things are lookin' good in here, brotha!

Burner

You! You're the one!

While I was sleeping, you came in here and put a hex on me.

(CLICK HERE here to view the original thread with full colors/images)

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