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: JerseyDevil

Strong as always!

Posted by: Double D

Well then hows the nutrition?

Posted by: Archangel

What??? Your insane my Friend, be Proud of that workout!!!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

You! You're the one!

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

muhahahahaa......can't let you get too far ahead of me....

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Strong as always!

Thanks JD. It just wasn't the kind of workout I was planning on.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Well then hows the nutrition?

My diet is fairly consistent. Some would say boring.

No junk food at all during the week. One (occasionally two) treats on the weekend, but certainly no binging.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

What??? Your insane my Friend, be Proud of that workout!!!

Thanks Arch. Except for the DB presses, all the other exercises were either down in reps or weight.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

muhahahahaa......can't let you get too far ahead of me....

Are you learning voodoo in that strange foreign land?

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Are you learning voodoo in that strange foreign land?

just a chant:
durka, durka mohammed jihad.....

Posted by: suprfast

Team America, World Police.

I watch too many movies

kris

Posted by: Burner02

Quote:

Originally Posted by suprfast

Team America, World Police.

I watch too many movies

kris

Fuq yeah!
...me too....

Posted by: Double D

Quote:

Originally Posted by Triple Threat

My diet is fairly consistent. Some would say boring.

No junk food at all during the week. One (occasionally two) treats on the weekend, but certainly no binging.

Ya I am the same way. I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Ya I am the same way. I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

Same here

We have pizza every Friday.

Posted by: Burner02

Quote:

Originally Posted by Double D

Ya I am the same way. I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

But...beer is GOOD!
Beer has protein! Protein is GOOD for you!
its the weekend protein supplement!

Posted by: Archangel

Whats up Brother Triple, hope all is well my Friend!!!

Posted by: Burner02

let's get back to the pizza....so...moomba...what kind of pizza?

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

Same here, except that ice cream is my downfall.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Whats up Brother Triple, hope all is well my Friend!!!

Arch

Tough week last week, but we're back on track now. At least for today.

Posted by: Triple Threat

Mon, Oct 26 – Quads, Calves

Squats
135 x 5
185 x 5
245 x 4 (6 sets)

Front Squats
115 x 6 (4 sets)

Lunges
85 x 6 (2 sets)

Seated Calf Raises
45 x 12
90 x 12
100 x 12
110 x 10 (3 sets)

I still don’t know what was going on last week, but whatever it was, I wasn’t in the right frame of mind to workout. Friday, Saturday, and Sunday the alarm went off early to go workout and all I did was turn it out and go back to sleep.

Yes, I’m back to a body part split, but it will be slightly different this time. Instead of dropping the weight and increasing the reps on each exercise, the first exercise will be low reps, the second exercise will be higher reps, and the third exercise will be higher reps still, although today I missed with the lunges. I had intended to do 3x8, but my legs had other ideas.

Posted by: yellowmoomba

Nice work today.

I hate it when your body has "other plans".... haha

Posted by: Double D

Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

Posted by: Archangel

Quote:

Originally Posted by Double D

Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

I only do 1-4 sets total, now what!!!

!!!

Excellent workout Triple, I like your idea of attacking the muscle in a different way, low, medium and high reps, VERY NICE my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Nice work today.

I hate it when your body has "other plans".... haha

YM

Tell me about it. Even sitting down in between sets didn't help.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

DD

What can I say?

I'm a wuss.

Based on how my legs felt going up and down stairs today, the 12 sets were plenty. Besides, I don't want Arch getting too mad at me.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

I only do 1-4 sets total, now what!!!

!!!

Excellent workout Triple, I like your idea of attacking the muscle in a different way, low, medium and high reps, VERY NICE my Friend!!!

Arch

We have to keep changing our workouts, right? I was toying with this as the non-workout days keep accumulating last week. We'll see how it goes this time.

Posted by: Triple Threat

Mon, Oct 26 Evening – Cardio, Abs

Cardio Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning
75 x 5 reps each exercise, 3 sets (yes, 20 lbs less than last time

)

Abs
I didn’t bring my notebook, so I don’t remember the exact reps, but for abs it was 3 sets of 8-10 reps each exercise: Cable Crunch, Hammer Strength Crunch Machine, and Nautilus Crunch Machine.

Elliptical Machine
15 minutes of the “strength” program

Posted by: Triple Threat

Tue, Oct 27 – Chest, Front Delts, Biceps

DB Bench Press
60 x 8
80 x 6
100 x 4 (6 sets)

Hammer Strength Incline Press
150 x 6 (2 sets) Form got a little sloppy on the second set of 150
140 x 6 (2 sets)

Hammer Strength Decline Press
200 x 8 (2 sets)
200 x 6

Military Press
70 x 6 (4 sets)

EZ Bar Curls
80 x 6 (4 sets)

Hammer Strength Preacher Curls
50 x 8 (2 sets)
50 x 7

Incline DB Curls
25 x 8
30 x 8

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

Mon, Oct 26 Evening – Cardio, Abs

Cardio Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning
75 x 5 reps each exercise, 3 sets (yes, 20 lbs less than last time

Now you are doing two-a-days!!!!!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Now you are doing two-a-days!!!!!

YM

Doing cardio and abs at night shortens the morning workout. Also if I'm at the gym, I'm less tempted to go out at night and eat a big meal.

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

YM

Doing cardio and abs at night shortens the morning workout. Also if I'm at the gym, I'm less tempted to go out at night and eat a big meal.

Plus you get to see the "eye candy" at night

God knows they are not at the gym at 4:30 AM.

Posted by: JerseyDevil

You guys make me sick.... I am on Burner's beer protein sup on an almost daily basis. Almost never eat pizza though.

But I did lose close to 30 lbs in the last 8 months

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Tue, Oct 27 – Chest, Front Delts, Biceps

DB Bench Press
60 x 8
80 x 6
100 x 4 (6 sets)

Hammer Strength Incline Press
150 x 6 (2 sets) Form got a little sloppy on the second set of 150
140 x 6 (2 sets)

Hammer Strength Decline Press
200 x 8 (2 sets)
200 x 6

Military Press
70 x 6 (4 sets)

EZ Bar Curls
80 x 6 (4 sets)

Hammer Strength Preacher Curls
50 x 8 (2 sets)
50 x 7

Incline DB Curls
25 x 8
30 x 8

Lookin' strong brotha! Especially the 6 sets of DB 100 x 4

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

You guys make me sick.... I am on Burner's beer protein sup on an almost daily basis. Almost never eat pizza though.

But I did lose close to 30 lbs in the last 8 months

Now I wish I could drink beer....30lbs?????

Im seriously doing something wrong here! I need to drop 30+ lbs.....

Congrats, JD!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Plus you get to see the "eye candy" at night

God knows they are not at the gym at 4:30 AM.

Eye candy.

Yum!

Posted by: Triple Threat

Fri, Oct 30 – Hamstrings, Traps

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

Deadlifts
315 x 3
405 x 2 (2 sets)
405 x 1 (2 sets)

Shrugs
315 x 8
335 x 6 (4 sets)

Good Mornings
185 x 8
205 x 7 (3 sets)

Hyperextensions
50 x 8
50 x 7

Front Squat Tabatas (as many as possible in 20 sec, rest 10 sec)
65 x 8, 6, 6, 5

That went downhill fast!

Posted by: Triple Threat

Sat, Oct 31 – Back, Triceps

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

Floor Press
135 x 8
205 x 5 (2 sets)
215 x 4 (3 sets)
215 x 3

1 Arm BB Row
135 x 4
135 x 3
125 x 5
125 x 3
115 x 6
115 x 4

Overhead Triceps Extensions
45 x 8
55 x 8
65 x 6

Tried something new, but it didn’t feel like it was hitting the triceps.

Hammer Strength Low Rows
180 x 8 (3 sets)
180 x 6

Dips
BW+25 x 5
BW+25 x 4
BW x 7

Posted by: Triple Threat

Mon, Nov 2 – Quads, Calves

Squats
135 x 8
205 x 5
275 x 3 (2 sets)
265 x 4 (2 sets)
255 x 5 (2 sets)
245 x 6 (wanted to do a second set at this weight, but the back was having none of it!)

Front Squats
135 x 5
135 x 4
125 x 7
125 x 6
115 x 7 (2 sets)

Seated Calf Raises
90 x 12
135 x 9 (4 sets)

Posted by: Triple Threat

Tue, Nov 3 – Chest, Delts, Biceps

BB Bench Press
135 x 8
185 x 5
205 x 5 (4 sets)

Hammer Strength Incline Press
140 x 7
150 x 6 (3 sets)

Hammer Strength Decline Press
210 x 8 (2 sets)

Military Press
85 x 6 (4 sets)

DB Lateral Raise
30 x 6
25 x 8 (2 sets)

EZ Bar Curls
90 x 6
90 x 5
80 x 8
80 x 6
70 x 8
70 x 7

EZ Preacher Curls
55 x 8
55 x 7 (2 sets)

Posted by: Archangel

As usual Triple, SOLID workouts, excellent Shrugs my Friend!!!

Posted by: Triple Threat

Wed, Nov 4 – Hamstrings, Traps

Box Squats
135 x 6
185 x 5
225 x 3
275 x 2

Deadlifts
365 x 2 (2 sets)

Shrugs
345 x 8 (2 sets)

Good Mornings
225 x 6 (2 sets)

RDL
185 x 8
205 x 8

Nautilus Lower Back
180 x 8 (2 sets)

Posted by: Archangel

Excellent Deads and Squats too my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent Deads and Squats too my Friend!!!

Arch

Thanks, Arch. DLs have always been my best lift. Now if I could only match your squat numbers.

Posted by: Triple Threat

Fri, Nov 6 – Back, Triceps

Pull-ups
BW+40 x 4
BW+30 x 4
BW+20 x 4 (3 sets)

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

1 Arm DB Row
120 x 8/8 (3 sets)

Dips
BW+40 x 3
BW+35 x 4
BW+30 x 6
BW+25 x 5

Hammer Strength High Rows
180 x 10 (2 sets)
190 x 8
190 x 6

Cable Rows
10 plates x 10
14 x 8

Posted by: Triple Threat

Sat, Nov 7 – Quads

Squats
135 x 8
185 x 8
225 x 8
275 x 5 (3 sets)

Front Squats
135 x 7

135 x 6
135 x 5

That’s it. Pressed for time today, so just a quick workout at home.

Posted by: Archangel

GREAT workouts Triple!!!

Posted by: Burner02

how'd the squats feel?
I still can't get comfy with front squats....it not the legs...its the bar against throat I can't get around. I've tried different hand positions, but to no avail...

Posted by: Pylon

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Front Squats
135 x 7

135 x 6
135 x 5

Front squats are tough!

Posted by: Double D

I hate front squats. My wrists have no flexibility, and it makes it very hard to hold the bar. I get to much lower back in it that way. My bars at my club roll really easy so I cant do the crossed arms thing either.

Posted by: Gazhole

Damn good squats, man!

Posted by: Pylon

Quote:

Originally Posted by Double D

I hate front squats. My wrists have no flexibility, and it makes it very hard to hold the bar. I get to much lower back in it that way. My bars at my club roll really easy so I cant do the crossed arms thing either.

Agreed. I've noticed that I can handle them a little better than I used to, and the balance things has gotten better, but I still have to cross my arms to do them.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

GREAT workouts Triple!!!

Arch

You're not just saying that because it was a short workout, are you?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

how'd the squats feel?
I still can't get comfy with front squats....it not the legs...its the bar against throat I can't get around. I've tried different hand positions, but to no avail...

Burner

The squats felt good while I was doing them. The next day, not so much.

Gaz posted something about a way to hold the bar for front squats. It's not a clean position and it's not crossed arms either. I'll try to find the article and post a link to it.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Front squats are tough!

JD

That they are. And progress is slow. But at least there is some progress, which is what keeps us going.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

DD

Lack of wrist flexibility is a problem for me too. The crossed arms thing is uncomfortable. Yeah, yeah, I know. Whiner.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Damn good squats, man!

Gaz

Thanks Gaz. I've got to find that link you posted about a 3rd way to hold the bar for front squats.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Agreed. I've noticed that I can handle them a little better than I used to, and the balance things has gotten better, but I still have to cross my arms to do them.

Pylon

Someone needs to invent a strap of some kind that loops over the shoulder and has hooks in front from which to hang a barbell.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Pylon

Someone needs to invent a strap of some kind that loops over the shoulder and has hooks in front from which to hang a barbell.

Like a barbell bra?

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

Gaz

Thanks Gaz. I've got to find that link you posted about a 3rd way to hold the bar for front squats.

YouTube - The Front Squat with Will Brink v12

Voila! Its the way i always front squat now, Will Brink is da man.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Like a barbell bra?

Pylon

Maybe something like a harness which fits over the shoulders with J-hooks in front?

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

YouTube - The Front Squat with Will Brink v12

Voila! Its the way i always front squat now, Will Brink is da man.

Gaz

Thanks, Gaz. That's the one. And you da man!

Posted by: Triple Threat

Sun, Nov 8 – Chest, Biceps

BB Bench Press
135 x 8
185 x 6 (6 sets)

Barbell Curls
65 x 8 (4 sets)

Posted by: Triple Threat

Tue, Nov 10 – Full-body

Squats
135 x 8
225 x 9 (4 sets)

BB Bench Press
135 x 8
185 x 9 (4 sets)

Good Mornings
185 x 8 (4 sets)

Hammer Strength Row
180 x 9 (4 sets)

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

This is only a temporary deviation to my plan. With Saturday and Sunday being brief workouts, not working out Monday, and knowing that Wednesday would also be an off day, I decided (rightly or wrongly) to just do a full-body workout. I kept the weights low and the reps high so as to not destroy myself too badly.

Posted by: Triple Threat

Thu, Nov 12 – Hamstrings, Calves

Box Squats
135 x 5
185 x 5
225 x 5 (3 sets)

Deadlifts
315 x 5 (3 sets)

Good Mornings
205 x 8 (3 sets)

Seated Leg Curl
95 x 12 (2 sets)

Seated Calf Raises
90 x 12
135 x 10 (3 sets)
135 x 9 (3 sets)

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

Posted by: Pylon

Quote:

Originally Posted by Gazhole

YouTube - The Front Squat with Will Brink v12

Voila! Its the way i always front squat now, Will Brink is da man.

Great video. When I was tinkering with crossfit, the point was made that the "normal" grip is part of the bigger clean and jerk lift. It wasn't until then that it really made sense for me. Of course, if you don't do the C&J, then the cross grip is just as good, I guess.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Pylon

Maybe something like a harness which fits over the shoulders with J-hooks in front?

Like a scary bra?

Posted by: Triple Threat

Sat, Nov 14 – Back, Triceps

Pull-ups
BW+50 x 3
BW+40 x 4
BW+30 x 4
BW+20 x 4
BW+10 x 6
BW+10 x 5

Floor Press
135 x 8
205 x 6
225 x 5
225 x 4 (4 sets)

1 Arm DB Row
120 x 10/10

120 x 9/9
120 x 8/8

Skullcrushers
65 x 10
75 x 8
75 x 7
75 x 5

Hammer Strength High Rows
180 x 10
230 x 7 (2 sets)
230 x 6

Rear Delt Raises
35 x 7 (2 sets)
35 x 6

Dips
BW+25 x 6
BW+25 x 4

Posted by: Triple Threat

Sun, Nov 15 – Quads, Traps

Squats
135 x 12
225 x 12
315 x 2 (2 sets)
315 x 1
295 x 5
295 x 3
275 x 7

Front Squats
185 x 2
165 x 4
155 x 5

Shrugs
135 x 12
225 x 12
365 x 10
365 x 8

Posted by: Triple Threat

Mon, Nov 16 – Chest, Delts, Biceps

BB Bench Press
135 x 12
185 x 8
225 x 6
255 x 2
245 x 3
235 x 4
235 x 4
235 x 3

Hammer Strength Incline Press
160 x 7 (2 sets)
160 x 6 (2 sets)

EZ Bar Curls
50 x 10
70 x 8
100 x 5
90 x 6
90 x 5

Hammer Strength Decline Press
230 x 9
230 x 8 (2 sets)

Hammer Strength Military Press
90 x 9
90 x 8
90 x 5

EZ Preacher Curls
65 x 9
65 x 8
65 x 7

Posted by: Pylon

Impressive work, as always.

Posted by: Archangel

Excellent workouts Triple, fantastic DB Rows too, very strong in here!!!

Posted by: Gazhole

Squats are looking phenomenal, and nice inclusion of floor presses! I love that movement!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent workouts Triple, fantastic DB Rows too, very strong in here!!!

Arch

Thanks, Arch. I've been working on the DB rows since I can't do the bent over BB ones any more.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Squats are looking phenomenal, and nice inclusion of floor presses! I love that movement!

Gaz

Floor presses are really a challenge. I have to use much less weight than I use for a normal bench press. I usually get weird looks from other people when I do them, too.

Posted by: Triple Threat

Wed, Nov 18 – Hamstrings, Calves

Box Squats
135 x 5
185 x 3
225 x 3
285 x 3
265 x 3
245 x 3

Seated Calf Raises
90 x 12
135 x 10
160 x 8 (2 sets)
160 x 7

Seated Leg Curl
95 x 10 (2 sets)

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Box Squats
135 x 5
185 x 3
225 x 3
285 x 3
265 x 3
245 x 3

Ah, box squats. Be careful TT, I think these are what really screwed up my knees. But at the same time increased my squat by close to 100 lbs.

Posted by: Burner02

so...I've never tried the floor press...but they sound...fun.
How do you get under the bar?

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Ah, box squats. Be careful TT, I think these are what really screwed up my knees. But at the same time increased my squat by close to 100 lbs.

Jersey

So far no issues with the knees. I think as long as I sit back, the knees won't take the brunt of the force.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

so...I've never tried the floor press...but they sound...fun.
How do you get under the bar?

Burner

I do the floor press in a power rack. I put the safety bars at the lowest setting and the hooks in the 4th one up. If I miss a rep, I set the bar down on the safety bars, turn my head sideways, and slide out.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

THanks amigo!
Will try that next bench day!

Posted by: Archangel

Good lookin workouts, AS USUAL Triple!!! Floor presses, I have never tried them, I might have to some time in the future!!! And I can't believe I missed your comment about the "short" workout, OF COURSE I LIKE THE SHORT WORKOUT, but, you kill it in the long ones my Friend!!!

Posted by: Triple Threat

Sat, Nov 21 - Lower

Squats
135 x 8
185 x 5
225 x 5
275 x 5
295 x 3
305 x 3
315 x 3

Deadlifts
225 x 3
315 x 1
365 x 1
415 x 1
435 x 1

Front Squats
155 x 5
145 x 4
135 x 6

Good Mornings
225 x 6 (3 sets)

Posted by: Triple Threat

Mon, Nov 23 - Fullbody

Squats
135 x 20
165 x 20

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

Close Grip Bench Press
165 x 8 (2 sets)

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

Chin-ups
BW x 6
BW x 5

Posted by: Gazhole

Two sets of 20 on squats? Pukeytown!

Great Good Mornings aswell!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Deadlifts
225 x 3
315 x 1
365 x 1
415 x 1
435 x 1

Way to steal my thunder, pal!
I was kinda feeling all good about myself and to come in here and see...this...

good job sir!

...and then you did squats again 2 days later?????

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Two sets of 20 on squats? Pukeytown!

Great Good Mornings aswell!

Gaz

Well the first set was just a warmup.

Good mornings are coming along just fine, as long as I stay consistent with them.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Way to steal my thunder, pal!
I was kinda feeling all good about myself and to come in here and see...this...

good job sir!

...and then you did squats again 2 days later?????

Burner

You can still feel good about yourself.

Deads have always been my strongest exercise. And I'm trying to get back to that elusive 500 lb single. It's been a while since I've hit that.

I've been doing the high volume bodypart split since August, so I've switched to a high frequency, but lower volume workout routine for a bit. Squats will be done 3 times a week. One workout high reps, one moderate (6-ish) and one low (3 or less). I think once I get past the first couple of weeks, the legs will adapt to all the squatting.

Posted by: Triple Threat

Wed, Nov 25 - Fullbody

Squats
135 x 8
225 x 6
275 x 6 (2 sets)

Front Squats
135 x 8

135 x 7

Speed Deadlifts
275 x 2 (6 sets)

Good Mornings
205 x 8 (2 sets)

Bench Press
135 x 8
185 x 8
195 x 8

Pull-ups
BW+25 x 5 (2 sets)

Hang Clean & Press
95 x 7 (2 sets)

Hammer Strength High Rows
230 x 8 (2 sets)

1 arm DB rows
120 x 9/9 (that's 1 set, reps for each side)

Dips
BW+25 x 6 (2sets)

Chin-ups
BW+25 x 4
BW x 5

Cable Crunch
11 plates x 10
11 x 9 (2 sets)

Posted by: yellowmoomba

How are you liking the fullbody program?

Posted by: Burner02

The Cap is back!
Er...trips!

Happy Thanksgiving, bud!

Posted by: Stewart14

well burner beat me to it, but happy thanksgiving big guy...eat up, and have a great one!

Posted by: Archangel

Excellent workouts Triple, SOLID as usual!!! Love fullbody routines myself!!!

Happy Thanksgiving my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

How are you liking the fullbody program?

YM

They're good for certain times, such as when I might get only a couple of workouts in a week (ie, vacation or business travel when getting to a gym is impossible) and such as now, where I'm trying to increase frequency. But to tell the truth, I prefer other splits such as upper/lower (Westside), push/pull/legs, and even the body-part split I recently was doing.

With a fullbody, if I go all out on the major muscle groups, by the time I get to the smaller ones, I'm beat and usually wind up doing them half-assed or not at all. And if I leave something in the tank for the smaller muscles, I don't feel as if the major ones get enough attention. Can't win, huh?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

The Cap is back!
Er...trips!

Happy Thanksgiving, bud!

Burner

Thanks, B. And right back atcha for the T-day wishes.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

well burner beat me to it, but happy thanksgiving big guy...eat up, and have a great one!

Stew

Thanks and you too! I did eat a lot yesterday. I'm calling it a carb-up day.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent workouts Triple, SOLID as usual!!! Love fullbody routines myself!!!

Happy Thanksgiving my Friend!!!

Arch

Thanks Arch. Hope T-day was good for you too.

Posted by: Triple Threat

Fri, Nov 27 - Upper

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

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

Pull-ups
BW x 9
BW x 6 (3 sets)
BW x 4

Shrugs
365 x 6
375 x 5

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

Lateral Delt Raise
25 x 7 (2 sets)

Rear Delt Raise
35 x 8
35 x 7

Posted by: Andalite

Thanks for posting in my journal, TT. I appreciate it. I am now subscribed to your workout. Your workouts are looking really good, sir.

Posted by: Burner02

Looks like that refeed did you well, sir!
Nice CGBP!

Posted by: Pylon

Heya Trips. Hope you had a great holiday weekend!

Posted by: Triple Threat

Sat, Nov 28 - Lower

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

Deadlifts
315 x 1
405 x 1
415 x 1

Front Squats
185 x 2 (2 sets)

Good Mornings
255 x 3 (2 sets)

RDL
255 x 4 (2 sets)

Hard to believe that this short workout would trash my legs. DOMS set in yesterday and is still there.

Posted by: Triple Threat

Quote:

Originally Posted by Andalite

Thanks for posting in my journal, TT. I appreciate it. I am now subscribed to your workout. Your workouts are looking really good, sir.

Andalite

Glad to have you here. The more, the merrier!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Looks like that refeed did you well, sir!
Nice CGBP!

Burner

I'm not sure if it was the refeed or the results of having looked in the mirror after the refeed.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Heya Trips. Hope you had a great holiday weekend!

Pylon

Actually I had a great holiday week as I took off the preceding Mon, Tue and Wed. I think I'm going to enjoy retirement.

Posted by: Triple Threat

Mon, Nov 30 - Push

Bench Press
135 x 10
185 x 6
205 x 6
215 x 6
215 x 5

Close Grip Bench Press
185 x 6 (4 sets)

Hammer Strength Incline Press
150 x 7
150 x 6 (2 sets)

Skullcrushers
70 x 8 (3 sets)

Military Press
65 x 8
85 x 7
85 x 6

Dips
BW x 7
BW x 5

Posted by: Double D

Dude I couldnt do CG's after bench, my arms would fall off!

Posted by: Archangel

Great workouts Triple!!! Um.................. Did I read that right??? A "short" workout trashed your legs...............................SWEEEEEEEEEEEEE EEET!!!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Dude I couldnt do CG's after bench, my arms would fall off!

DD

I try to do CGs close to benching, and put a limit on the total number of sets between the 2.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Great workouts Triple!!! Um.................. Did I read that right??? A "short" workout trashed your legs...............................SWEEEEEEEEEEEEE EEET!!!

Arch

You read it correctly. In fact, you HIT it on the head.

Of course, that's short by my definition, not yours.

Posted by: Triple Threat

Wed, Dec 2 – Pull

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

Hammer Strength Low Rows
180 x 8
200 x 8
230 x 6
240 x 6

Shrugs
315 x 12 (2 sets)

Hammer Strength Preacher Curls
50 x 8
60 x 8
70 x 6

Chin-ups
BW x 5 (2 sets)

Hammer Strength Ab Crunch
80 x 10
90 x 8
90 x 7

Posted by: Triple Threat

Sat, Dec 5 - Lower

Squats
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1

Deadlifts
315 x 1

So I ran a little experiment this week. It was along the lines of "less is more". Monday was upper push, Wednesday upper pull. Then 2 days off and go for the legs. That made it a week since I last did legs and 2 full days off prior to the leg workout. I should have killed it, right?

The 275, which was relatively easy last week, was a struggle, and I stopped after a single 315 which nearly killed me (form was awful). Even my favorite, DLs, let me down.

That experiment FAILED big time.

Posted by: Triple Threat

Mon, Dec 7 - Fullbody

Squats
135 x 6
225 x 5
275 x 5 (4 sets)

Trap Bar Deadlifts
315 x 5 (2 sets)

These felt strange. It was the first time I’ve done them with this trap bar (somewhat diamond shaped, stand in the middle).

Hammer Strength Incline Press
90 x 6
160 x 5 (4 sets)

Hammer Strength Low Rows
180 x 6
230 x 5 (4 sets)

Military Press
65 x 6
95 x 5 (3 sets)

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

EZ Barbell Curls
80 x 5
90 x 5

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

Posted by: Triple Threat

Wed, Dec 9 - Lower

Box Squats
185 x 2 (8 sets)

Speed Deadlifts
275 x 2 (8 sets)

Front Squats
135 x 6 (3 sets)

Good Mornings
225 x 6 (3 sets)

Hammer Strength Ab Crunch
90 x 8 (4 sets)

Posted by: Andalite

Do you do any hip mobility drills, foam rolling, etc?

Posted by: Archangel

Great lookin workouts in my opinion my Friend!!! Hey, your startin to come around to my way of thinking...Less is More, kinda...LoL!!! I'll have you converted yet!!!

Posted by: Triple Threat

Quote:

Originally Posted by Andalite

Do you do any hip mobility drills, foam rolling, etc?

Andalite

I use the foam roller before doing lower body work, but only at the gym since I don't have one at home. I don't use it on upper body.

I do quad and hamstring stretches before and also this exercise where I bring my knee straight up as far as possible, and then rotate it to the side. Is that what you meant by hip mobility drills?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Great lookin workouts in my opinion my Friend!!! Hey, your startin to come around to my way of thinking...Less is More, kinda...LoL!!! I'll have you converted yet!!!

Arch

If I do less less, sometimes I don't get good results, so I try to do more less, but sometimes I do more more which isn't good either.

Posted by: katt

Hiya TT!!

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Arch

If I do less less, sometimes I don't get good results, so I try to do more less, but sometimes I do more more which isn't good either.

My thoughts ... EXACTLY!!!

Posted by: JerseyDevil

Lookin strong as always!

Posted by: Burner02

retire?????

Posted by: Triple Threat

Quote:

Originally Posted by katt

Hiya TT!!

katt

Welcome back. Are we going to be seeing you on a regular basis again?

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

My thoughts ... EXACTLY!!!

Arch

I'm so glad you understood that. I wasn't sure if I was clear enough.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Lookin strong as always!

JD

Thanks and welcome back.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

retire?????

Burner

It's only wishful thinking right now. I've still got another 10-12 years before I can realistically think about that, unless of course I hit the lottery.

Posted by: the other half

Quote:

Originally Posted by Triple Threat

Arch

If I do less less, sometimes I don't get good results, so I try to do more less, but sometimes I do more more which isn't good either.

my head feels like that little guy right now.

Posted by: the other half

and as always, still some kick ass workouts!!!!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

It's only wishful thinking right now. I've still got another 10-12 years before I can realistically think about that, unless of course I hit the lottery.

that's my plan too! I am thinking of getting a fair amount of power ball tickets while I'm at home...who knows....

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

It's only wishful thinking right now. I've still got another 10-12 years before I can realistically think about that, unless of course I hit the lottery.

Me too brother. I'm hoping 68 is the magic number for me.

Posted by: Archangel

Hey TT, Hope all is well my Friend!!!

Posted by: Gazhole

You da man, man!

What are speed Deadlifts exactly? I can probably guess by the name, but talk me through it

Posted by: katt

Quote:

Originally Posted by Triple Threat

katt

Welcome back. Are we going to be seeing you on a regular basis again?

Well, yaaaaa... I have been posting

I'm back at it now

Posted by: Triple Threat

Quote:

Originally Posted by the other half

and as always, still some kick ass workouts!!!!

TOH

They've been good for the most part. It keeps me sane.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

that's my plan too! I am thinking of getting a fair amount of power ball tickets while I'm at home...who knows....

Burner

I don't go crazy with them. If I'm in a store that sells them, I'll buy one. But I don't go out of my way to play.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Me too brother. I'm hoping 68 is the magic number for me.

JD

69 is a good number too.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Hey TT, Hope all is well my Friend!!!

Arch

It is, or at least I think so.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

You da man, man!

What are speed Deadlifts exactly? I can probably guess by the name, but talk me through it

Gaz

Check out Westside training, DE (Dynamic Effort) for legs and you'll find speed deadlifts as one of the exercises. Using about 60-70% of 1 RM, perform the lift using an explosive movement, lifting the weight as fast as possible. Lower it under control as in a normal DL. I find them good for checking form and making sure I'm doing the lift correctly.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Well, yaaaaa... I have been posting

I'm back at it now

katt

At least you have TOH to keep you on track.

Posted by: Triple Threat

Fri, Dec 11 - Upper

Pull-ups
BW x 6
BW+40 x 4
BW+40 x 3 (4 sets)

Floor Press
135 x 6
205 x 4
225 x 3
235 x 3 (2 sets)
235 x 2

Incline DB Press
80 x 8
84 x 7
85 x 6 (2 sets)

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

Dips
BW+30 x 6
BW+30 x 5
BW+30 x 4

1 arm DB rows
150 x 4/4

125 x 9/9

125 x 8/8

Skullcrushers
65 x 8
75 x 8 (2 sets)
75 x 6

EZ Preacher Curls
65 x 8 (2 sets)
70 x 7 (2 sets)

So they now have some DBs heavier than 120 lbs, a pair of 125’s and a pair of 150’s.

I know I should be grateful, but that’s a huge jump to have to go from 125 to 150. Anyway, I tried a set of DB rows with the 150’s, but I could get only 4 reps, and the form wasn’t the best. A pair of 135’s or 140’s would be nice, but I’m not holding my breath for those.

Posted by: Triple Threat

Sat, Dec 12 – Lower (Fun with high reps)

Squats
135 x 6
225 x 12
275 x 8
295 x 6

Deadlifts
225 x 5
315 x 5
365 x 4

Front Squats
95 x 12

115 x 9

Good Mornings
185 x 12

205 x 11

Posted by: Triple Threat

Mon, Dec 14 - Fullbody

Squats
135 x 10
185 x 6
235 x 9 (4 sets)

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

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

Hammer Strength Incline Press
140 x 8
150 x 8

Hammer Strength Low Rows
230 x 6 (2 sets)

Dips
BW x 8

Seated Leg Curl
125 x 8
125 x 7

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Fri, Dec 11 - Upper

Pull-ups
BW x 6
BW+40 x 4
BW+40 x 3 (4 sets)

Floor Press
135 x 6
205 x 4
225 x 3
235 x 3 (2 sets)
235 x 2

Incline DB Press
80 x 8
84 x 7
85 x 6 (2 sets)

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

Dips
BW+30 x 6
BW+30 x 5
BW+30 x 4

1 arm DB rows
150 x 4/4

125 x 9/9

125 x 8/8

Skullcrushers
65 x 8
75 x 8 (2 sets)
75 x 6

EZ Preacher Curls
65 x 8 (2 sets)
70 x 7 (2 sets)

So they now have some DBs heavier than 120 lbs, a pair of 125’s and a pair of 150’s.

Lookin' GOOD! 150!!!!!

Do you have access to chains or any such thing that you can add those or some sort of weight to the 120's until you can get the 150's w/ good form?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Lookin' GOOD! 150!!!!!

Do you have access to chains or any such thing that you can add those or some sort of weight to the 120's until you can get the 150's w/ good form?

Burner

I don't have any chains. The other gym I go to has DBs up to 130. I'll continue to use the 150s at first and then drop to the 125s for a while. I can always resort to BB rows, but trying to keep it balanced detracts from the movement.

Posted by: Triple Threat

Wed, Dec 16 – Fullbody / Lower Emphasis

Squats
135 x 8
185 x 8
255 x 7 (5 sets)

Good Mornings
225 x 7 (5 sets)

DB Bench Press
60 x 8
80 x 7 (2 sets)

1 arm DB rows
130 x 7/7 (2 sets)

Hang Clean & Press
95 x 7 (2 sets)

Pull-ups
BW x 7
BW x 5

Close Grip Bench Press
165 x 7 (2 sets)

EZ-bar Curls
70 x 7 (2 sets)

Posted by: Archangel

Great workouts TT, amazing DB Rows too, Holy SHIZEN my Friend!!!

Posted by: Andalite

Strong rows, dude.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

1 arm DB rows
130 x 7/7 (2 sets)

Holy smokes. You are in YM territory!

Posted by: Burner02

Maybe we should change your name to Major Row

Posted by: yellowmoomba

Nice rowing. You are lucky to have access to 150s. I was trying to figure out a good way to add weight to my gym's 130. So far the best idea I had was "duck tape"

Posted by: the other half

so you must have a sit down job, cause if i did rows like that i sure in hell would suck at work.
good job.

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Great workouts TT, amazing DB Rows too, Holy SHIZEN my Friend!!!

Quote:

Originally Posted by Andalite

Strong rows, dude.

Arch and Andalite

Thanks. The DB rows have been coming along nicely. I had to drop the bent over BB rows and the DB rows have been an adequate substitute.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Holy smokes. You are in YM territory!

JD

Maybe for one exercise. He's still miles ahead of me on the other stuff.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Maybe we should change your name to Major Row

Burner

I shouldn't do that again. Remember how confused Pylon was the last time?

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Nice rowing. You are lucky to have access to 150s. I was trying to figure out a good way to add weight to my gym's 130. So far the best idea I had was "duck tape"

YM

How about tie a rope with an attached weight?

Posted by: Triple Threat

Quote:

Originally Posted by the other half

so you must have a sit down job, cause if i did rows like that i sure in hell would suck at work.
good job.

TOH

I do sit down all day, but I try to find reasons to get up and walk around periodically. Actually, sitting for long stretches after working out the back doesn't feel really good. I'd prefer to be lying down.

Posted by: Double D

130 for DB rows is sick!

Posted by: Archangel

TT, hope all is well my Friend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

JD

Maybe for one exercise. He's still miles ahead of me on the other stuff.

You are way too modest

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

I shouldn't do that again. Remember how confused Pylon was the last time?

this is true...I hear he's still upset 8-tracks aren't coming back...

Posted by: Triple Threat

Fri, Dec 18 - Upper

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

Pull-ups
BW x 6
BW+40 x 3 (2 sets)
BW+30 x 4 (2 sets)

Close Grip Bench Press
205 x 6 (2 sets)

Incline DB Press
90 x 6
90 x 5

1 arm DB rows
150 x 5/5

150 x 4/4

Skullcrushers
75 x 8
80 x 6 (3 sets)

Chin-ups
BW+25 x 5
BW+25 x 4
BW+20 x 4
BW+20 x 3

Elliptical Machine
10 minutes of interval setting

Sadly, I’ve been seriously deficient in the cardio department. It seems to happen frequently around this time of year.

Posted by: Triple Threat

Sat, Dec 19 - Lower

Squats
135 x 6
185 x 6
225 x 6
285 x 3 (10 sets)

Deadlifts
365 x 1
415 x 1

Good Mornings
185 x 8
205 x 7
225 x 4

In anticipation of the snowstorm, I kept the volume low. Figured I’d be doing plenty of shoveling the following day.

Posted by: Triple Threat

Mon, Dec 21

Squats
135 x 9
185 x 9
255 x 9 (4 sets)

Bench Press
135 x 8
185 x 6
205 x 9 (2 sets)
205 x 8
205 x 7

Pull-ups
BW x 9
BW x 7
BW x 6
BW x 5

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

Dips
BW x 8
BW x 7

After 3+ hours of shoveling snow yesterday (we got somewhere between 18 and 20 inches), that workout pretty much wiped me out.

Posted by: JerseyDevil

Now THAT is a good looking workout, especially after shoveling snow for 3 hours! I shoveled for about an hour...

Posted by: katt

Hey TT... looking good in here..

PS - I'm glad I don't have to shovel... yet

Posted by: JerseyDevil

Merry Christmas!

Posted by: Burner02

Merry Christmas!
Shovelling? What is this that you speak of? I was wondering about in a t-shirt and light jacket today...

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Now THAT is a good looking workout, especially after shoveling snow for 3 hours! I shoveled for about an hour...

JD

That was my stay at home workout. I didn't feel like dealing with the idiots on the road.

Posted by: Triple Threat

Quote:

Originally Posted by katt

I'm glad I don't have to shovel... yet

katt

Of course you don't have to shovel. That's what you have TOH for, right?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Shovelling? What is this that you speak of? I was wondering about in a t-shirt and light jacket today...

Burner

Now I know why you escaped the confines of Colorado --- so you don't have to shovel snow any more.

Posted by: Triple Threat

Time to catch up with some workouts.

Wed, Dec 23

Squats
135 x 10
225 x 7
275 x 7 (4 sets)

Bench Press
135 x 8
185 x 7
225 x 6 (2 sets)

Close Grip Bench Press
225 x 4
205 x 5 (2 sets)
185 x 7

Pull-ups
BW x 6
BW+40 x 3 (2 sets)
BW+30 x 4 (2 sets)
BW+20 x 5
BW+20 x 3

Overhead BB Press
115 x 5 (2 sets)

1 arm DB rows
150 x 5/5
150 x 3/3

Incline DB Press
90 x 6
90 x 4

Skullcrushers
65 x 8
75 x 8
80 x 7

BB Curls
65 x 8
85 x 6

Back Extensions
50 x 6 (3 sets)

Posted by: Triple Threat

Fri, Dec 25

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

Pull-ups
BW x 7 (2 sets)
BW x 6 (3 sets)

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

Chin-ups
BW x 7
BW x 5 (2 sets)

Posted by: Triple Threat

Sat, Dec 26

Squats
135 x 6
225 x 5
275 x 3
305 x 3 (3 sets)

Good Mornings
135 x 8
185 x 8
225 x 5

Posted by: Triple Threat

Mon, Dec 28

Bench Press
135 x 10
185 x 10
205 x 9

Lateral Raise
20 x 10 (2 sets)

Close Grip Bench Press
185 x 9
185 x 6

Posted by: Triple Threat

Tue, Dec 29

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

1 arm DB rows
125 x 9/9
125 x 8/8

Hammer Strength Low Row
230 x 7 (2 sets)

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

BB Curls
80 x 7 (2 sets)

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

Ab Crunch Machine
45 x 10
90 x 10

Elliptical Machine
11 minutes of cardio setting

Posted by: Triple Threat

Thu, Dec 31

Squats
135 x 10
185 x 5 (5 sets)

Front Squats
95 x 8 (2 sets)

Good Mornings
135 x 10
185 x 5 (5 sets)

Th-th-that’s all folks. See you next year! Happy New Year to everyone!

Posted by: JerseyDevil

Happy New Years TT!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

Now I know why you escaped the confines of Colorado --- so you don't have to shovel snow any more.

don't be silly....I lived in a town house...HOA paid someone to do that shovelling crap for me!

...and! When I come back to the world and decide on a place to live:
Denver, CO
Phoenix, AZ
Houston, Tx
Miami, Fl
Norfolk, VA

are on the list. If Denver or Norfolk, will snow...will invest in either a snow blower or an old TAV and put a snow blower/blade on it. Shovelling...

what an antiquated idea!

Posted by: Burner02

Looks like your pull ups are getting better!

Posted by: Pylon

Happy new year, Trips!

Posted by: katt

Well,,, it's the New Year and I'm looking for the workout....

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Happy New Years TT!

JD

Thanks, JD. Here's to a great 2010!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Looks like your pull ups are getting better!

Burner

Slowly. Really slowly.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Happy new year, Trips!

Pylon

Happy New Year to you too.

Posted by: Triple Threat

Quote:

Originally Posted by katt

Well,,, it's the New Year and I'm looking for the workout....

katt

Last week was a deload week, TT-style. 3 easy workouts followed by 3 days off. I got back on track today.

Thanks for the segue to my next post.

Posted by: Triple Threat

Mon, Jan 4

Squats
135 x 6
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

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

Close Grip Bench Press
185 x 5 (5 sets)

Hammer Strength Incline Press
120 x 8 (3 sets)

Skullcrushers
50 x 8 (3 sets)

Overhead Press
75 x 6
85 x 6
95 x 6

Lateral Raise
20 x 8 (2 sets)

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Burner

Slowly. Really slowly.

However...its progress.

Posted by: Triple Threat

Tue, Jan 5

Pull-ups
BW x 5 (5 sets)

Nautilus Lat Pulldown
155 x 8
170 x 8 (2 sets)

EZ bar curls
70 x 6
80 x 6
90 x 5 (2 sets)

Hammer Strength Preacher Curls
50 x 8 (2 sets)
50 x 7

Shrugs
275 x 6
295 x 6
305 x 6 (2 sets)

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

1 arm DB rows
110 x 8/8 (2 sets)

Cardio

Elliptical – 15 minutes

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

don't be silly....I lived in a town house...HOA paid someone to do that shovelling crap for me!

what an antiquated idea!

There are a lot of cheap houses in Detroit

LOL Of your list I would pick Denver.

Posted by: yellowmoomba

Still training at 4AM ??

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Still training at 4AM ??

YM

Yes, still training early in the AM. I usually get to the gym between 4:15 and 4:30, before the masses get there. On weekends, the gym doesn't open until 7, so I get to sleep in until 6:00.

Posted by: Andalite

^^^ Thats crazy man....I'd never be able to do that. I need to workout late in the evening...I can't do mornings lol...

Posted by: Burner02

yeah...0400 to lift? that's twisted, pal! It seems to work for you....but...dang!
Have to refocus and reattack when I get back from Dubai next week.

Posted by: Triple Threat

Quote:

Originally Posted by Andalite

^^^ Thats crazy man....I'd never be able to do that. I need to workout late in the evening...I can't do mornings lol...

Andalite

I used to workout in the evenings. After my kids were born, I switched to early morning workouts. Otherwise when I came home from work there would be too much other stuff to do before the workout. Now, 14+ years later, I can't imagine working out at any other time.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

yeah...0400 to lift? that's twisted, pal! It seems to work for you....but...dang!
Have to refocus and reattack when I get back from Dubai next week.

Burner

As long as I get enough sleep, I'm OK. The biggest problem is when I stay up late and then try to get up early for the workout.

Posted by: Pylon

I do the morning workouts, though not quite that early. I usually get out of the house by 5:30, into the gym by 6, out and to the office by 7:30. I avoid most of the traffic issues that way, though I'm usually gone before anyone in the house wakes up.

Posted by: JerseyDevil

I used to do 5:30 am workouts, and never really got used to it. Something about trying to lift heavy before your joints are loose just didn't work for me. I switched back to evening workouts. Right now, my gym is like 1 minute away from my work, which is really cool....

Posted by: Triple Threat

Looks like I fell way behind in posting workouts. So here goes.

Wed, Jan 6 - Legs

Squats
135 x 6
185 x 5
225 x 5
235 x 5
245 x 5
245 x 3 (2 sets)

Front Squats
105 x 8
115 x 6 (2 sets)

Deadlifts
315 x 3 (4 sets)

Good Mornings
155 x 8
175 x 8

Seated Calf Raise
45 x 12
70 x 12 (3 sets)

Hammer Strength Ab Crunch
70 x 8
75 x 8
80 x 6 (3 sets)

Posted by: Triple Threat

Fri, Jan 8 - Push

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

Close Grip Bench Press
195 x 5 (5 sets)

Incline DB Press
70 x 8
70 x 7

Skullcrushers
55 x 8
60 x 8
65 x 7

Lateral Raise
20 x 8
25 x 6 (2 sets)
20 x 7

Cardio
Elliptical – 10 minutes

Posted by: Triple Threat

Sat, Jan 9 - Pull

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

Chin-ups
BW x 6
BW x 4 (4 sets)

1 arm DB rows
125 x 8/8
125 x 6/6
125 x 5/5

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

EZ bar preacher curls
65 x 7
65 x 6 (2 sets)

Shrugs I forgot the chalk.
225 x 8
275 x 5 (2 sets)

Complex Cardio
Hang clean, Front squat, RDL, Squat, Good mornings
65 x 5 reps each exercise (4 sets)

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

Posted by: Triple Threat

Mon, Jan 11 - Legs

Squats
135 x 8
185 x 6
245 x 5
255 x 5
265 x 3

Front Squats
115 x 7 (2 sets)

Deadlifts
335 x 3 (4 sets)

Good Mornings
185 x 6 (2 sets)

Seated Calf Raise
70 x 12
90 x 12 (2 sets)
90 x 10

Leg Extensions
95 x 12 (2 sets)

Leg Curls
80 x 12
85 x 12

Evening

Complex Cardio
Hang clean, Front squat, RDL, Push Press, Squat, Good mornings
65 x 5 reps each exercise
75 x 5 (3 sets)

Hammer Strength Ab Crunch
50 x 12
70 x 10
80 x 8

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

More cardio

Elliptical – 15 minutes

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