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

Tue, Jan 12 - Push

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

Close Grip Bench Press
205 x 6
205 x 5
195 x 5
195 x 5

Hammer Strength Incline Press
140 x 7
140 x 6
130 x 7
130 x 6

Skullcrushers
75 x 8
75 x 7
75 x 5

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

Cardio
Elliptical – 10 minutes of 20s (hard) /40s (easy) intervals

Posted by: Triple Threat

Fri, Jan 15 - Pull

Pull-ups
BW x 6
BW+10 x 6
BW+15 x 6
BW+20 x 5
BW+20 x 4
BW+20 x 3

Shrugs I remembered the chalk this time.
225 x 8
275 x 6
315 x 6
365 x 6 (2 sets)

Chin-ups
BW x 6
BW+10 x 5
BW+10 x 4 (3 sets)

1 arm DB rows
150 x 7/7
150 x 5/5

Barbell curls
85 x 6
95 x 5 (2 sets)
95 x 4

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

Posted by: Triple Threat

Sat, Jan 16 - Legs

Squats
135 x 8
225 x 5
265 x 5 (2 sets)
265 x 3
245 x 5 (2 sets)

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

Deadlifts
315 x 3
365 x 3 (4 sets)

Good Mornings
185 x 8 (2 sets)
185 x 6

Leg Press Hamstring focus
360 x 12
450 x 12
540 x 12
630 x 8

Leg Press Quad focus
360 x 12
450 x 12
540 x 12
630 x 9

Seated Calf Raise
45 x 12
90 x 12
90 x 10
90 x 8
90 x 7

Ab Crunch Machina
45 x 12
90 x 12
115 x 7

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

Cardio
Elliptical – 20 minutes

Posted by: JerseyDevil

Solid as a rock. That cardio complex looks like a killer!

Posted by: Scarface30

Some excellent workouts there, TT

.

Complexes are awesome, a definite way of raising the heart rate!

Posted by: Triple Threat

Tue, Jan 19 - Push

Close Grip Bench Press
135 x 8
185 x 6
225 x 5
225 x 4
215 x 5
215 x 4
205 x 5

Skullcrushers
70 x 8
80 x 8 (2 sets)
80 x 6

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

Hammer Strength Incline Press
130 x 8
130 x 7

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

Wed, Jan 20 - Pull

Chin-ups
BW x 7
BW x 6
BW x 5 (2 sets)
BW x 4

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

EZ Barbell curls
80 x 6
90 x 5 (2 sets)

Felt like crap during this workout. In hindsight, I never should have gone.

Posted by: Burner02

hiya trips!

Posted by: JerseyDevil

Is this thing on?

Posted by: Curt James

Awesome consistency in the gym. Kudos!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Is this thing on?

Still here. You know how it is. Sometimes life gets in the way and IM takes a back seat. Still being consistent with the workouts, just haven't had a chance to post them. Will get caught up soon.

Posted by: Triple Threat

Quote:

Originally Posted by Curt James

Awesome consistency in the gym. Kudos!

Curt

Thanks for stopping by my journal.

I find that I have to keep the consistency up, otherwise once the slacking starts, it's hard to get back into a regular routine.

Posted by: Triple Threat

Fri, Jan 22 - Legs

Squats
135 x 6
225 x 5
255 x 3
265 x 3
275 x 3
285 x 1 (2 sets)

Front Squats
145 x 5 (2 sets)
145 x 3

Deadlifts
385 x 1 (3 sets)

Good Mornings
205 x 6 (2 sets)
205 x 4

Seated Calf Raise
45 x 12
90 x 12
135 x 6 (4 sets)

Complex Cardio
Hang clean, Front squat, RDL, Push Press, Squat, Good mornings
75 x 6 reps each exercise (3 sets)

Posted by: Triple Threat

Sat, Jan 23 - Push

Close Grip Bench Press
135 x 8
185 x 6
215 x 5 (3 sets)

Incline DB Press
60 x 6
70 x 6
80 x 6
80 x 5

Dips
BW+25 x 5
BW+25 x 4

Military Press
60 x 8 (3 sets)

Cardio
Elliptical – 8 minutes of intervals (20 s hard, 40 s easy)

Posted by: Triple Threat

Tue, Jan 26 - Pull

Pull-ups
BW+10 x 5 (3 sets)
BW+10 x 4

Chin-ups
BW+10 x 4 (2 sets)
BW+10 x 3 (2 sets)

Shrugs (used a trap bar, but didn’t like the feel)
225 x 8
275 x 8
295 x 6 (2 sets)

Barbell curls
50 x 6
60 x 6
70 x 6
80 x 6

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

Posted by: Triple Threat

Thu, Jan 28 - Legs

Squats
135 x 8
185 x 6
225 x 5 (3 sets)

Front Squats
115 x 7
115 x 6

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

Good Mornings
135 x 8 (2 sets)

Back was very stiff during this workout.

Couldn’t even DL.

Posted by: Triple Threat

Fri, Jan 29 - Push

Close Grip Bench Press
135 x 8
185 x 8
205 x 3
225 x 3
235 x 3 (6 sets)

Skullcrushers
65 x 8
75 x 6 (6 sets)

Incline DB Press
50 x 6
60 x 6
70 x 6
80 x 6 (2 sets)
80 x 4

Lateral Raise
20 x 8
25 x 6 (4 sets)

Complex Cardio
Hang clean, Front squat, RDL, Push Press, Squat, Good mornings
65 x 6 reps each exercise (2 sets)
65 x 5 reps each exercise (2 sets)
65 x 4 reps each exercise

Posted by: Triple Threat

Sat, Jan 30 - Pull

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

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

Hammer Strength High Rows
180 x 8
230 x 7 (2 sets)
230 x 6

EZ bar preacher curls
65 x 6 (3 sets)

Cable Crunch
8 plates x 10
10 x 10
12 x 6 (2 sets)

This concludes my Push/Pull/Legs phase. Starting Feb it will be an Upper/Lower split.

Posted by: Triple Threat

Mon, Feb 1 - Lower

Box Squats
225 x 2 (10 sets)

Speed Deadlifts
275 x 2 (6 sets)

Front Squats
135 x 6 (4 sets)

Good Mornings
185 x 6 (4 sets)

Leg Extensions
125 x 12
125 x 10

Leg Curls
95 x 12
100 x 12

Squats felt heavy, while the DLs and GMs felt light.

Evening

Cardio
Elliptical – 20 minutes of intervals (20 s hard, 40 s easy)

Posted by: the other half

dude, you are out of control.
how the hell do u do close grip bench, skull crushers and THEN incline press?

workouts are looking awesome.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Squats felt heavy, while the DLs and GMs felt light.

LOL, you have been complaining about this for years....Captain.

Posted by: katt

How the heck do you do 'speed deadlifts?' they are tough enough doing them regular.. lol

Posted by: Triple Threat

Quote:

Originally Posted by the other half

dude, you are out of control.
how the hell do u do close grip bench, skull crushers and THEN incline press?

With great difficulty.

Just go with lighter weights.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

LOL, you have been complaining about this for years....Captain.

I guess that's something that will never change.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

LOL, you have been complaining about this for years....Captain.

I guess that's something that will never change.

Posted by: Triple Threat

Quote:

Originally Posted by katt

How the heck do you do 'speed deadlifts?' they are tough enough doing them regular.. lol

Use a lighter weight than max (55-75%) and perform the lift as quickly as possible.

Posted by: Triple Threat

Wed, Feb 3 - Upper

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

Hammer Strength Incline Press
120 x 6
140 x 6
150 x 6
160 x 6

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

Hang Clean & Press
75 x 6
95 x 6

Hammer Strength Row
180 x 8
230 x 7
230 x 6

Skullcrushers
50 x 8
80 x 8

Hammer Strength Curls
60 x 8
70 x 7

Felt so-so during the workout. Turned out to be foreshadowing of the cold that I now have.

Posted by: Triple Threat

Mon, Feb 8 - Lower

Squats
135 x 6
185 x 6
225 x 3
235 x 3
245 x 3
255 x 3

Deadlifts
315 x 3
335 x 1
355 x 1

Front Squats
95 x 6
115 x 6

Good Mornings
155 x 6 (2 sets)

The cold (illness, not the weather) pretty much wiped me out all weekend.

About the only thing I did other than sleep and eat was start on my taxes. Not very exciting. I wasn’t feeling quite 100% for this workout and lost steam very quickly.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

The cold (illness, not the weather) pretty much wiped me out all weekend.

About the only thing I did other than sleep and eat was start on my taxes. Not very exciting. I wasn’t feeling quite 100% for this workout and lost steam very quickly.

Are you kidding? I got tired just reading it.

Even sick, you're squats are still respectable!

Posted by: yellowmoomba

Looks like a tough LOWER day

Posted by: katt

uh, yeah... regular squats, then you do front squats? That's insane

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Are you kidding? I got tired just reading it.

Even sick, you're squats are still respectable!

DOMS

Thanks, D! The illness seem to effect my stamina more than strength.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Looks like a tough LOWER day

YM

And it felt the same way, too.

Posted by: Triple Threat

Quote:

Originally Posted by katt

uh, yeah... regular squats, then you do front squats? That's insane

katt

It beats doing lunges.

Posted by: Triple Threat

Wed, Feb 10 - Upper

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

Hammer Strength Incline Press
160 x 8
160 x 7
160 x 6

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

Hammer Strength Low Row
180 x 8
200 x 8
200 x 7

Volume was deliberately kept low due to impending snow storm and anticipated shoveling. Luckily, we got only 4-5 inches of heavy wet snow.

Posted by: katt

YAY - you get to shovel.... again.... and again.... and again...

I'd totally help you out, but it would be melted by the time I got there

Posted by: Triple Threat

Quote:

Originally Posted by katt

YAY - you get to shovel.... again.... and again.... and again...

I'd totally help you out, but it would be melted by the time I got there

It's been cold so there's still some left. How soon can you get here?

There's probably enough for TOH too.

Posted by: JerseyDevil

Snow sucks....

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Snow sucks....

JD

I don't mind a little of it during the winter months, but by the time March rolls around, I want it to be warm. Trying to run on snow covered fields isn't too much fun.

Posted by: Triple Threat

Fri, Feb 12 - Lower

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

Front Squats
135 x 6
135 x 5

Deadlifts
295 x 2 (4 sets)

Good Mornings
205 x 6
205 x 4

Ab Crunch
45 x 12
90 x 12
115 x 8

Back Extensions
50 x 6 (2 sets)

Short and sweet since I was pressed for time.

Posted by: Triple Threat

Sat, Feb 13

Pull-ups
BW x 8
BW x 7
BW x 5 (2 sets)

Hammer Strength High Rows
180 x 8
230 x 6 (4 sets)

Lat Pulldowns
10 plates x 9 (2 sets)
10 x 7

Cable Rows
10 plates x 9
12 x 9
14 x 7

Skullcrushers
65 x 8
75 x 6 (4 sets)

Elliptical Machine
10 minutes intervals (20 sec hard, 40 sec easy)

Posted by: Triple Threat

Mon, Feb 15

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

Front Squats
135 x 5
135 x 5

Posted by: Triple Threat

Tue, Feb 16

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

Hammer Strength Incline Press
170 x 6
180 x 6
180 x 5

Barbell Curls
70 x 6
80 x 6

Hammer Strength Decline Press
230 x 8
230 x 7

Hammer Strength Curls
60 x 8
65 x 7

Military Press
100 x 6
90 x 7
80 x 8

Elliptical Machine
10 minutes

Posted by: katt

Workouts are looking good TT, as usual.

Still shoveling away over there? I remember last year, I think we had to shovel the roof twice, and the second time I just jumped from the eve to the burm below because it was almost touching.. lol....

Now there's some cheap entertainment..

Posted by: Triple Threat

Quote:

Originally Posted by katt

Workouts are looking good TT, as usual.

Still shoveling away over there? I remember last year, I think we had to shovel the roof twice, and the second time I just jumped from the eve to the burm below because it was almost touching.. lol....

Now there's some cheap entertainment..

katt

I haven't had to shovel since last Thursday.

I've never had to shovel the roof. I guess mine are steep enough that excess snow will fall off on its own. Either that or just got lucky.

Posted by: nadirmg

You know - I don't think I've ever seen any pictures of you at all, Trip.
Seems like with all this weight you're throwing around, you should definitely show what you've got.

Glad to see you're still here!

Posted by: CowPimp

Quote:

Originally Posted by nadirmg

You know - I don't think I've ever seen any pictures of you at all, Trip.
Seems like with all this weight you're throwing around, you should definitely show what you've got.

Glad to see you're still here!

I'm pretty sure he has pictures up. Triple is a pretty beefy dude. One of those guys you see in a bar early in the night and think to yourself, "Whatever you do, don't get on that guy's bad side."

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

You know - I don't think I've ever seen any pictures of you at all, Trip.
Seems like with all this weight you're throwing around, you should definitely show what you've got.

nadirmg

I've got a few pictures online. Just click on the number next to Photos under my avatar. They're from Aug 2007, but I still look pretty much the same. Maybe a little less hair.

My kids on the other hand, have grown significantly since then.

Posted by: Triple Threat

Quote:

Originally Posted by CowPimp

I'm pretty sure he has pictures up. Triple is a pretty beefy dude. One of those guys you see in a bar early in the night and think to yourself, "Whatever you do, don't get on that guy's bad side."

CowPimp

Pretty beefy?

Is that a nice way of saying "slightly overweight"?

Posted by: Triple Threat

Thu, Feb 18

Deadlifts
225 x 5
315 x 3
365 x 3
405 x 1
425 x 1

425 went up slowly, very slowly. At first I was disappointed, but when I checked my logs, I realized that I haven’t pulled over 400 since December, so all things considered, it was OK.

Shrugs
225 x 8
275 x 8
315 x 8
365 x 6
365 x 5 (2 sets)

Good Mornings
185 x 5
205 x 5
225 x 5 (3 sets)

RDL
135 x 8
185 x 8
185 x 6

Complex Cardio
Hang clean, Front squat, RDL, Squat, Good mornings
75 x 6 reps each exercise (2 sets)

Posted by: yellowmoomba

Very nice workout TT. How's the back feeling today?

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Very nice workout TT. How's the back feeling today?

YM

The back was a little stiff this morning, but a few minutes with a foam roller took care of that. Right now it's feel a little fatigued, but no pain or soreness, so all's good.

Posted by: Triple Threat

Fri, Feb 19

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

Close Grip Floor Press
225 x 3 (5 sets)

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

1 arm DB row
120 x 7/7 (3 sets)

Dips
BW+25 x 7
BW+25 x 6
BW+25 x 5 (2 sets)

Cable Rear Delt Raise
2 plates x 8
3 plates x 8 (3 sets)

Cable Rows
12 plates x 8
14 x 8
16 x 6 (3 sets)

Skullcrushers
75 x 8
80 x 7 (2 sets)
80 x 5

Elliptical Machine
10 minutes

Posted by: Triple Threat

Sun, Feb 21

Squats
135 x 10
225 x 6
275 x 3 (3 sets)
255 x 4
245 x 3

Front Squats
135 x 6
135 x 4
115 x 7
115 x 6
95 x 7
95 x 5

Speed Deadlifts
315 x 2 (6 sets)

Lunges
45 x 8/8
75 x 8/8
95 x 5/5

Cardio – Squat Tabatas As many reps as possible in 20 sec, rest 10 sec.
135 x 6, 6, 5, 4
Only made it 2 of the 4 minutes.

Complex Cardio
Power clean, Front squat, RDL, Push Press, Back Squat, Good mornings
75 x 5 reps each exercise (2 sets)

Seated Calf Raises
45 x 12
90 x 12
135 x 8 (2 sets)

Cable Crunch
8 plates x 12
10 x 12
12 x 7
12 x 6

Posted by: Triple Threat

Tue, Feb 23 - Push

Bench Press
135 x 10
185 x 6
225 x 4
245 x 3 (2 sets)

Hammer Strength Incline Press
180 x 6
180 x 4

Hammer Strength Decline Press
240 x 7

240 x 6

Overhead Press
95 x 6
105 x 5 (2 sets)

Close Grip Bench Press
185 x 6
185 x 5

Dips
BW+25 x 5
BW+25 x 4

Skullcrushers
80 x 8

Elliptical Machine
5 minutes (legs still sore from Sunday)

Posted by: Pylon

Posted by: Burner02

hiya trips!

Posted by: Triple Threat

Wed, Feb 24 - Pull

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

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

1 arm DB rows
130 x 7/7 (3 sets)

Hammer Strength Low Rows
230 x 8
230 x 7 (2 sets)

EZ Bar Preacher Curls
50 x 8 (2 sets)
60 x 7 (3 sets)

Nautilus Seated Row
140 x 12
200 x 9 (2 sets)

Posted by: Triple Threat

Pylon

Burner

Posted by: Burner02

Pull ups are looking better

Posted by: the other half

good looking one arm rows. do u use wrist wraps on them?

how is everything else going?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Pull ups are looking better

Burner

Thanks. Still trying to get to 10.

Posted by: Triple Threat

Quote:

Originally Posted by the other half

good looking one arm rows. do u use wrist wraps on them?

how is everything else going?

TOH

I don't use wraps or straps for any exercise. My only crutch is chalk when doing DLs and shrugs.

I've been battling a head cold for the past couple of days. Not bad enough to keep me out of work, but just annoying enough to be aggravating.

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

I'm with you on the head cold thing...kind of hard to work when you have to stop to cough (in my case anyway). The Nautilus seated row...is that the machine that allows you to use each side independently? If so, it is the same one I've been using....I'm lovin' that bad boy! Good work, tt!

Posted by: katt

nice workout TT... I can't wait until we go back to 8's... just a few more days

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

The Nautilus seated row...is that the machine that allows you to use each side independently? If so, it is the same one I've been using....I'm lovin' that bad boy! Good work, tt!

DM

The one I used doesn't allow you to use each side independently, but I like it better than the low pulley cable row. With the cable row, your ROM is limited to when the attachment hits the midsection. With the Nautilus row, the handles are wide enough so that they clear the torso, and let you stretch as far as your body permits. It sounds like the one you use is better with the independent movement.

Posted by: Triple Threat

Quote:

Originally Posted by katt

nice workout TT... I can't wait until we go back to 8's... just a few more days

katt

Thanks. I don't think I'd do very well with those 15+ rep sessions that you and TOH are doing. More power to you. 8's and under for me, thanks.

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

This guy.....Except with a few plates on each side, lol.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

Thanks. I don't think I'd do very well with those 15+ rep sessions that you and TOH are doing. More power to you. 8's and under for me, thanks.

+1

Ever since I started doing the "lower" rep ranged workouts, although lately I've been getting into the 10 rep range, I've enjoyed it.

Workouts are looking great TT

Posted by: Pylon

I like the 15s. I feel like I do more work that way. (I know it isn't always the case...just humor me...)

Posted by: Triple Threat

Fri, Feb 26 - Legs

Squats
135 x 6
185 x 3 (5sets)

Front Squats
135 x 5 (4 sets)

Good Mornings
135 x 5 (4 sets)

Back Extensions
30 x 8 (3 sets)

Seated Calf Raise
45 x 12
90 x 8 (2 sets)

Cable Crunch
10 plates x 10 (3 sets)

That was a pretty pathetic workout. I woke up with a very stiff and sore lower back.

Waking up with a stiff lower back isn’t an uncommon occurrence for me, but it usually happens after a heavy DL day. I didn’t work out yesterday! So after some ibuprofen, foam rolling, and what amounted to a half-dozen squat warm-ups, I wimped out and bagged the rest of the back squats and the DLs. I was able to do several sets of other stuff with light weights, but it wasn’t what I had planned.

Posted by: Triple Threat

Sat, Feb 27 - Push

Bench Press
135 x 8 (2 sets)
155 x 6
175 x 6
185 x 5 (2 sets)
205 x 5
205 x 4

Incline DB Press
70 x 7 (2 sets)
70 x 5

Military Press
95 x 6 (2 sets)
95 x 5

Skullcrushers
65 x 8
75 x 6 (3 sets)

Back was better on Saturday, but still not 100%. I started off a little gun-shy on the first exercise, doing more than the normal number of warm-up sets. Volume was intentionally kept low, so as not to ruin the entire weekend.

Posted by: Triple Threat

Mon, Mar 1 – Fullbody

Squats
135 x 20
185 x 20

Good Mornings
185 x 6 (4 sets)

DB Flat Bench
70 x 6
75 x 6
80 x 6
85 x 6

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

Low Pulley Cable Row
10 plates x 7
12 x 7
14 x 7
15 x 7 (2 sets)

Dips
BW x 8
BW+25 x 6
BW+25 x 5

EZ Bar Preacher Curls
50 x 8
60 x 8
70 x 6 (2 sets)

It seems that a day of rest yesterday was just the remedy for my back.

185x20 kicked by butt.

I misjudged what I was capable of doing with the DB presses. Although I did a push routine just 2 days ago, only the fourth set was a struggle.

I was still cautious with the rows, starting lighter than I would have under normal circumstances.

Posted by: yellowmoomba

Look at you with a 20 repper!!

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

Look at you with a 20 repper!!

YM

Now let's see if I can keep these going for more than just a couple of workouts.

Posted by: Triple Threat

Wed, Mar 3 – Fullbody

Squats
135 x 10
195 x 20

RDL
205 x 6
215 x 6

Hammer Strength Incline Press
190 x 8

190 x 6

Pull-ups
BW x 6 (2 sets)

Overhead Press
95 x 6 (2 sets)

Hammer Strength Low Rows
250 x 7
250 x 6

Close Grip Bench Press
185 x 8
205 x 5

EZ Bar Curls
80 x 7
80 x 6

I'm getting really bad about skipping ab work and cardio. Seems it's too easy to avoid those lately.

Posted by: Burner02

Hey trips-
Do you think the not hitting 10 reps on a pull up yet may be part mental? You know..like when you see a bench loaded w/ heavy weight and it kinda psyches you out a little? You know you can do it, but you have hesitations?
Do you have an assisted pull up machine? Or do weighted pull ups? Do something w/ that plateau?
Just a thought.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Hey trips-
Do you think the not hitting 10 reps on a pull up yet may be part mental? You know..like when you see a bench loaded w/ heavy weight and it kinda psyches you out a little? You know you can do it, but you have hesitations?
Do you have an assisted pull up machine? Or do weighted pull ups? Do something w/ that plateau?
Just a thought.

Burner

I do have access to an assisted pull up machine (both gyms I go to have them), and if use enough assistance, I can go over 10. I also do weighted pullups on occasion as well as high reps on a lat pulldown. But when it comes to doing dead-hang pull-ups, I just can't get to 10.

Posted by: Triple Threat

Fri, Mar 5 - Push

Bench Press
135 x 10
185 x 6
225 x 5
245 x 3
255 x 3
255 x 2

Close Grip Dead Press (off of the safety bar)
235 x 3 (2 sets)
225 x 4
225 x 3
205 x 6
205 x 5

Incline DB Press
80 x 8
80 x 6 (2 sets)

Military Press
105 x 5
105 x 4

Skullcrushers
75 x 8
85 x 7
85 x 6

Posted by: Gazhole

Really nice pressing, dude. Looking strong

Posted by: JerseyDevil

Quote:

Originally Posted by Gazhole

Really nice pressing, dude. Looking strong

And that is just the tip of the iceberg. TT is only warming up...

Posted by: b_reed23

Posted by: Archangel

Excellent workouts in here TT, awesome job on the 20 reppers too, outstanding!!!

Posted by: Triple Threat

So I disappear for a while and Billie and Arch return.

Posted by: Triple Threat

Thu, Mar 11 - Pull

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

Cable Row (plates x reps)
10 x 10
12 x 8
14 x 8
16 x 6

EZ Bar Preacher Curls
50 x 8
60 x 8
70 x 8
80 x 5

Hammer Strength Low Rows
230 x 7 (3 sets)

Posted by: Triple Threat

Fri, Mar 12 - Legs

Squats
135 x 5 (5 sets)

Front Squats
95 x 6

Good Mornings
95 x 5

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

Elliptical Machine
12 minutes

Over the past several months, my lower back has been getting more and more stiff and sore. My initial reaction was that it was some exercise that I was doing, most likely squats or deadlifts. This workout was the worst it’s been so up to this point. Even those exercises with 95 lb hurt.

So I started researching lower back pain on the internet and found that there are about a gazillion different reasons why someone might develop lower back pain. While I can’t be 100% sure I found the reason, and maybe there isn’t just one reason, but I did find, and subsequently eliminate, one of the causes. It took about a week of no exercise and a lot of reading.

So, was it some exercise, such as squats, deadlifts, or perhaps overhead presses? Or was it doing physical labor around the house, such as moving furniture, working in the yard, or some other activity requiring lots of bending? Or is it just the result of getting older? Well, no, no, and I sure hope no. So what strenuous physical activity was the culprit? Would you believe sitting?

Since my most recent work assignment which started last June, I’ve been doing more sitting, and for longer stretches, than ever before. While I can’t eliminate sitting at my job, I can at least get up and move around more during the day. Since I’ve been sitting less for long stretches of time, my lower back has slowly improved. I don’t know if there’s any permanent damage and only time will tell if I can get back to my previous numbers.

So I’m slowly on the comeback trail. Upper body doesn’t seem to be effected, so that’s a good thing.

Posted by: Triple Threat

Fri, Mar 19 - Push

Bench Press
135 x 8
185 x 8
205 x 3
225 x 3
235 x 3
245 x 3
255 x 2
265 x 1
275 x 1
285 x 1

Close Grip Bench Press
245 x 2 (2 sets)
235 x 3 (3 sets)
235 x 2

Dips
BW x 8
BW x 7 (2 sets)
BW x 6

Skullcrushers
65 x 6
75 x 6
85 x 6 (3 sets)

Incline DB Press
40 x 8
50 x 8
60 x 8
70 x 5

Elliptical Machine
20 minutes on strength program

Posted by: Triple Threat

Sat, Mar 20 - Pull

Pull-ups
BW x 8
BW x 6
BW x 5 (2 sets)
BW x 4
BW x 3

Hammer Strength High Rows
180 x 8
230 x 6
230 x 5 (2 sets)

Cable Row (plates x reps)
10 x 8
12 x 8
14 x 8
15 x 6 (2 sets)
15 x 5

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

Cable Crunch (plates x reps)
8 x 10
10 x 8
12 x 6 (2 sets)

EZ bar preacher curls
55 x 6 (2 sets)
65 x 5 (2 sets)

Elliptical Machine
20 minutes on strength program

Posted by: Triple Threat

Tue, Mar 23 – Legs

Leg Press
90 x 12 (2 sets)
180 x 12 (2 sets)
270 x 12 (2 sets)
360 x 12 (2 sets)
450 x 12 (2 sets)
540 x 12 (2 sets)

Seated Calf Raises
45 x 12
90 x 12
115 x 8
135 x 8 (2 sets)
135 x 7 (2 sets)

Leg Extension
110 x 12
110 x 10

Seated Leg Curl
80 x 12 (2 sets)

Elliptical Machine
20 minutes on strength program

This was a test to see how the back would respond. As it turned out, all was OK.

Posted by: Triple Threat

Wed, Mar 24 - Push

Bench Press
135 x 10
185 x 6
225 x 6
225 x 5

Hammer Strength Incline Press
140 x 8
160 x 6 (2 sets)

Hammer Strength Overhead Press
90 x 7 (2 sets)

Skullcrushers + Close Grip supersets
50 x 8 + 10
70 x 7 + 8
70 x 6 + 7
70 x 5 + 7

Posted by: Triple Threat

Sat, Mar 20 - Pull

Pull-ups
BW x 8
BW+25 x 5 (2 sets)
BW+25 x 4 (3 sets)
BW+25 x 3

Chin-ups
BW x 6
BW x 5

Cable Row (plates x reps)
14 x 8
16 x 6 (2 sets)
16 x 5

Hammer Strength High Rows
180 x 9
210 x 8
210 x 6

EZ bar preacher curls
65 x 6 (2 sets)
65 x 4
55 x 6
55 x 5

Cable Crunch (plates x reps)
10 x 10 (2 sets)
10 x 9
10 x 7
10 x 6

Elliptical Machine
22 minutes on strength program

Posted by: Triple Threat

Sat, Mar 27 – Legs

Let there be squats and deads!

Squats
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5 (2 sets)

Deadlifts
135 x 5
185 x 5
225 x 3 (4 sets)

RDL
185 x 5 (3 sets)

Good Mornings
95 x 8
135 x 5 (3 sets)

Leg Press
450 x 8
540 x 8
630 x 8
720 x 8
810 x 5

Back Extensions
50 x 6 (3 sets)

Elliptical Machine
23 minutes on strength program

Although the weights were on the low side, this workout was a moral victory. I had some not unexpected DOMS in the legs the next day, but no pain at all in the lower back, just a little stiffness, which is normal for me. Now comes the hard part of building back up slowly.

Posted by: Triple Threat

Mon, Mar 29 – Push

Bench Press
135 x 10
185 x 6
225 x 5
225 x 4 (3 sets)

Hammer Strength Incline Press
140 x 9
160 x 8
160 x 6

Hammer Strength Decline Press
180 x 9
230 x 7
230 x 6

Close Grip Bench Press
135 x 8
185 x 8
205 x 5

Posted by: Triple Threat

Tue, Mar 30 - Pull

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

Hammer Strength Low Rows
180 x 8
230 x 8
240 x 7
240 x 6

Cable Row (plates x reps)
14 x 8
16 x 6 (2 sets)

Hammer Strength Curls
50 x 8
60 x 8
70 x 7

EZ Bar Curls
70 x 8
70 x 7

Elliptical Machine
25 minutes on strength program

Posted by: JerseyDevil

One word... I am posting for each workout

Strong
Strong
Strong
Strong
Strong
Strong
Strong
Strong
Strong
Strong

Posted by: Triple Threat

JD

Thanks for stopping by.

Posted by: Triple Threat

Wed, Mar 31 – Legs

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

Deadlifts
275 x 3 (3 sets)

Nautilus Back Extensions
125 x 8
155 x 8
185 x 8

Elliptical Machine
10 minutes on strength program

Posted by: Gazhole

looking good, man!

Hows it going lately?

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Wed, Mar 31
Deadlifts
275 x 3 (3 sets)

What's the deal? This wo would be great for me, but for you? This is like me doing 3 sets of 135 x 5 on bench, lol.

Of course, no disrepect TT, but you pull 500+ easy. Why the low weights? Just curious.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

looking good, man!

Hows it going lately?

Gaz

Thanks, I'm being consistent with the workouts although I'm not setting any records these days. There's just too much stuff going on in my life, so making it to the gym on a regular basis is victory enough.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

JD

You might have missed this.

Quote:

Originally Posted by Triple Threat

Over the past several months, my lower back has been getting more and more stiff and sore. My initial reaction was that it was some exercise that I was doing, most likely squats or deadlifts. This workout was the worst it’s been so up to this point. Even those exercises with 95 lb hurt.

So I started researching lower back pain on the internet and found that there are about a gazillion different reasons why someone might develop lower back pain. While I can’t be 100% sure I found the reason, and maybe there isn’t just one reason, but I did find, and subsequently eliminate, one of the causes. It took about a week of no exercise and a lot of reading.

So, was it some exercise, such as squats, deadlifts, or perhaps overhead presses? Or was it doing physical labor around the house, such as moving furniture, working in the yard, or some other activity requiring lots of bending? Or is it just the result of getting older? Well, no, no, and I sure hope no. So what strenuous physical activity was the culprit? Would you believe sitting?

Since my most recent work assignment which started last June, I’ve been doing more sitting, and for longer stretches, than ever before. While I can’t eliminate sitting at my job, I can at least get up and move around more during the day. Since I’ve been sitting less for long stretches of time, my lower back has slowly improved. I don’t know if there’s any permanent damage and only time will tell if I can get back to my previous numbers.

So I’m slowly on the comeback trail. Upper body doesn’t seem to be effected, so that’s a good thing.

I haven't pulled 500 in quite some time. While it would great to get back to that level, if it doesn't happen, I'm not going to sweat it. I workout to try to be healthy, and being a cripple doesn't fall into that category.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

While it would great to get back to that level, if it doesn't happen, I'm not going to sweat it. I workout to try to be healthy, and being a cripple doesn't fall into that category.

Hey TT! No I didn't see that earlier post, but that makes total sense.

I love deadlifts and regard them as one of the best overall movements ever. But I came to the conclusion that at 54, they were just too dangerous for me. Once I would get to certain amount of weight, I felt weird "tweaks", and I keep thinking these are warning signs. I used to squat fairly heavy, and ignored the warning signs. Now my knees are jacked, hence the reason I do not squat heavy and have problems working legs at all.

I appreciate your post, because people need to realize the "go heavy or go home", or "if the bar ain't bending, you are just pretending" mentality only makes sense up to a point. I like those sayings, they are motivational and can light a fire under your butt in the gym.

However, there becomes a point where you need to train smart, and understand your limits.... You said it perfectly. We work out to be healthly, not cripple ourselves.

Posted by: Curt James

Quote:

Originally Posted by Triple Threat

I haven't pulled 500 in quite some time. While it would great to get back to that level, if it doesn't happen, I'm not going to sweat it. I workout to try to be healthy, and being a cripple doesn't fall into that category.

Great outlook, but I hope it all gets sorted out so you have the ability to get back to that level if you'd like.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Hey TT! No I didn't see that earlier post, but that makes total sense.

JD

Too soon old and too late smart.

Posted by: Triple Threat

Quote:

Originally Posted by Curt James

Great outlook, but I hope it all gets sorted out so you have the ability to get back to that level if you'd like.

Curt

Thanks, we'll see. Only time will tell.

Posted by: Triple Threat

Fri, Apr 2 - Upper

Bench Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 3
255 x 3 (4 sets)

Close Grip Bench Press
255 x 1
245 x 2
235 x 3
225 x 3 (3 sets)

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

Incline DB Press
90 x 4
80 x 6 (2 sets)

Skullcrushers
65 x 8
85 x 6
90 x 6
90 x 5

Cable Row (plates x reps)
15 x 8
18 x 6
18 x 5
17 x 6
17 x 5
16 x 7

EZ Bar Preacher Curls
65 x 6 (2 sets)

Elliptical Machine
20 minutes on strength program level 2

Posted by: Triple Threat

Sat, Apr 3 - Lower

Squats
135 x 6
185 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3

Deadlifts
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1
365 x 1

RDL
185 x 5 (3 sets)

Leg Press
540 x 8 (4 sets)

Cable Crunch
10 plates x 10 (4 sets)

Elliptical Machine
12 minutes on strength program level 3

Posted by: Archangel

Excellent workouts Triple!!! I have always been droppin in and checkin on my peeps, just wasnt into posting my workouts!!! Hope the back is ok my Friend, sucks when ya gotta nurse any kind of injury!!! Best Wishes!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Bench Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 3
255 x 3 (4 sets)

Close Grip Bench Press
255 x 1
245 x 2
235 x 3
225 x 3 (3 sets)

Incline DB Press
90 x 4
80 x 6 (2 sets)

Now that's what I call pressing strength!

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

To be honest, i think the biggest determinant of success is just turning up. If you can do that, you're doing SOMETHING and that's what matters.

Besides, from the looks of these workouts you tear shit up when you ARE there!

Posted by: Triple Threat

Tue, Apr 6 – Push

Bench Press
135 x 12
185 x 8
235 x 5 (2 sets)

Close Grip Bench Press
185 x 7
205 x 4

Hammer Strength Incline Press
150 x 6
140 x 7

Skullcrushers
70 x 10
70 x 9

Hammer Strength Decline Press
230 x 7
230 x 6

Elliptical Machine
8 minutes on strength program level 3

Posted by: Triple Threat

Thu, Apr 8 - Pull

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

Palms facing
BW x 7
BW x 6
BW x 5

Hammer Strength Low Rows
230 x 8
250 x 7
260 x 6 (3 sets)

Hammer Strength Curls
50 x 8
60 x 8
75 x 6 (2 sets)
75 x 5

Cable Row (plates x reps)
16 x 9
16 x 8 (2 sets)

Barbell Curls
70 x 8
80 x 6

Elliptical Machine
12 minutes on strength program level 3

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

Excellent workouts Triple!!! I have always been droppin in and checkin on my peeps, just wasnt into posting my workouts!!! Hope the back is ok my Friend, sucks when ya gotta nurse any kind of injury!!! Best Wishes!!!

Arch

And the back is worst one to have to nurse.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Now that's what I call pressing strength!

JD

Thanks, JD. 300 is a long way off though.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Gaz

If I'm going to make the effort to get there, I may as well do something useful.

Posted by: Triple Threat

Fri, Apr 9

Squats
135 x 8
185 x 6
225 x 5 (5 sets)

Front Squats
95 x 6 (4 sets)

Ab Crunch Machine
45 x 12
90 x 8 (3 sets)

Back Extensions
50 x 8
50 x 7 (2 sets)
50 x 6

Seated Calf Raises
45 x 15
90 x 8 (2 sets)

Hanging Reverse Leg Raises
7
6
6

Elliptical Machine
25 minutes on strength program level 3

Posted by: Triple Threat

Sat, Apr 10

Bench Press
135 x 8
185 x 6
205 x 5 (3 sets)

Close Grip Bench Press
205 x 5 (3 sets)

Incline DB Press
85 x 7
85 x 6
75 x 7
75 x 6

Decline DB Press
80 x 8
80 x 6
70 x 6

Dips
BW+30 x 4
BW+25 x 4
BW+20 x 4
BW x 6

Skullcrushers
65 x 10
85 x 6
85 x 5

Stepper Machine
12 minutes on hills

Posted by: Triple Threat

Wed, Apr 14

Deadlifts
135 x 5
225 x 5
315 x 3
345 x 3
365 x 3
385 x 3
405 x 1
425 x 1

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

Complex Cardio
Front squat, RDL, Squat, Good mornings (kept it simple)
65 x 6 reps each exercise (2 sets)

Posted by: Gazhole

Holy Deadlifts, Batman!! VERY nice

Posted by: DaMayor

Quote:

Originally Posted by Gazhole

Holy Deadlifts, Batman!! VERY nice

I'll second that....

So I'm guessing the back is much improved. Excellent.

Now get to work on that front.

Posted by: Triple Threat

Thu, Apr 15

Pull-ups
BW x 8
BW+50 x 3
BW+40 x 3
BW+30 x 5
BW+20 x 4

Hammer Strength High Rows
90 x 10
180 x 8
270 x 6 (2 sets)
270 x 5

1 Arm DB Rows
50 x 8/8
80 x 8/8
100 x 8/8
100 x 7/7

Cable Crunch
10 x 10
12 x 7 (2 sets)
12 x 5

EZ-bar Preacher Curls
65 x 7
75 x 6

Hammer Curls
30 x 8
35 x 6

So tomorrow we’ll see how the back feels after back-to-back back-targeting workouts.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Holy Deadlifts, Batman!! VERY nice

Gaz

Thanks. They're getting there - again.

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

I'll second that....

So I'm guessing the back is much improved. Excellent.

Now get to work on that front.

DM

Much improved over a couple of weeks ago, yes. Still not 100% yet though.

As far as that working on the front comment, are you referring to the flabdominals?

Yes, I know, they need some work.

Posted by: DaMayor

Quote:

Originally Posted by Triple Threat

:As far as that working on the front comment, are you referring to the flabdominals?

Yes, I know, they need some work.

Heck no...I was talking about that ugly mug of yours!

Glad to hear the back's better.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Thu, Apr 15

Pull-ups
BW x 8
BW+50 x 3
BW+40 x 3
BW+30 x 5
BW+20 x 4

Nice pull ups!

Posted by: Triple Threat

Quote:

Originally Posted by DaMayor

Heck no...I was talking about that ugly mug of yours!

There are some things beyond hope.

Posted by: Triple Threat

Fri, Apr 16

Squats
135 x 8
205 x 6
235 x 4 (5 sets)

Front Squats
115 x 6 (4 sets)

Ab Crunch Machine
45 x 12
90 x 10
115 x 8 (2 sets)
115 x 6

Elliptical Machine
5 minutes on strength program level 2

Posted by: JerseyDevil

***BUMP***

Where are you TT?

Posted by: PreMier

yes, where are you captn

Posted by: Triple Threat

I was on a self-imposed exile for a few months, cutting down on my internet surfing, not just here, but other sites also. Perfect weather this summer, been outdoors a lot. Lots of unfinished house projects, spending most of the free time keeping busy. Had a steady stream of relatives visiting too, and only 24 hours in a day ...

Posted by: yellowmoomba

Welcome back

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

I was on a self-imposed exile for a few months, cutting down on my internet surfing, not just here, but other sites also. Perfect weather this summer, been outdoors a lot. Lots of unfinished house projects, spending most of the free time keeping busy. Had a steady stream of relatives visiting too, and only 24 hours in a day ...

Blah, blah, blah

. So how is the gym going?! I need inspiration from my Big Brotha!

Posted by: Triple Threat

Time to dust off this journal and get rid of the cobwebs.

Posted by: Triple Threat

Mon, Mar 7

Power Cleans
145 x 3 (3 sets)

Squats
135 x 6
185 x 6
225 x 9
225 x 8
225 x 8
225 x 7

Bench Press
135 x 6
185 x 6
195 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 2 (2 sets)

Push Press
135 x 6 (3 sets)

Pull-ups
BW x 7
BW x 6
BW x 5 (3 sets)

DB Rows
70 x 7
70 x 6 (2 sets)
70 x 5 (2 sets)

Complex Cardio
Hang clean, Front squat, RDL, Overhead press, Back squat, Good morning
75 x 5 reps each exercise (3 sets)

Posted by: Pylon

Welcome back, Capt....um....Trips!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Welcome back, Capt....um....Trips!

We are still here

Posted by: katt

YAY TT's back!!

Posted by: the other half

welcome back TT, hope things have been treatin ya good.

Posted by: JerseyDevil

YES! He's back.... Great to have you back Trips. Don't embarrass us on the deadlifts too quick

Posted by: PreMier

welcome back =)

Posted by: Burner02

Trips!
que pasa! Good to see you again!

Posted by: Triple Threat

Thanks everyone for the welcome back wishes.

Posted by: Triple Threat

Wed, Mar 9

Power Cleans
155 x 3 (3 sets)

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

Front Squats
135 x 6 (3 sets)

Deadlifts
315 x 3 (5 sets)

RDLs
185 x 6 (3 sets)

Close Grip Bench Press
135 x 6
185 x 7
205 x 6 (2 sets)
205 x 5

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

Complex Cardio
Front squat, RDL, Overhead press, Back squat, Good morning
75 x 6 reps each exercise (2 sets)
75 x 5 reps each exercise (2 sets)

Posted by: JerseyDevil

You still da man TT, and you're just warming up!

I like the Javorek complexes at the end. I did those for awhile and considered it my whole workout

Posted by: Gazhole

HUGE workout. Good stuff TT!!

Posted by: PreMier

thats a lot of volume

Posted by: Burner02

dang buddy...suprised you had that much 'gas' after all that leg work!
good job!

Posted by: Pylon

Nice work, Trips.

Quote:

Originally Posted by JerseyDevil

I like the Javorek complexes at the end. I did those for awhile and considered it my whole workout

I've not heard them called that before, but they look like a beast!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

You still da man TT, and you're just warming up!

I like the Javorek complexes at the end. I did those for awhile and considered it my whole workout

JD

Thanks. I start doing these for a while and then stop. I'm going to make a determined effort to keep them going this time. I would like to be able to get to 95 lbs. Maybe someday when I grow up.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

HUGE workout. Good stuff TT!!

Quote:

Originally Posted by PreMier

thats a lot of volume

Gaz and PreMier

Yes, my Monday and Wednesday workouts tend to be a bit long, but I feel that I can get away with it since I take the day before and the day after off. My Friday and Saturday workouts tend to be a little shorter.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

dang buddy...suprised you had that much 'gas' after all that leg work!
good job!

Burner

I'm surprised you didn't hear me huffing and puffing when I was done.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work, Trips.

I've not heard them called that before, but they look like a beast!

Pylon

I didn't know they had a name either. I got the idea from some articles at T-mag.

Posted by: Triple Threat

Fri, Mar 11

DB Overhead Press
20 x 8
30 x 8
40 x 8 (3 sets)

Wide Grip Pull-ups
BW x 8
BW x 6 (3 sets)
BW x 5

Incline DB Press
50 x 8
60 x 8
70 x 8 (3 sets)

Medium Grip Pull-ups
BW x 6
BW x 5
BW x 4 (3 sets)

Flat DB Press
80 x 7 (3 sets)

DB Rows
70 x 8
70 x 7
70 x 6

Dips
BW x 8 (2 sets)

Hammer Curls
35 x 7
35 x 6

Cardio substitute
Farmers walks length of the building + mountainclimbers
20 lb DBs, 20 reps (4 sets)

A guy at the gym encouraged me to do these. I hate him right about now.

Posted by: the other half

great workouts, am always amazed at the volume and weights.

i dont usually do anything someone "encourages" me to do, just for that reason. or because they sit back and laugh. kind of like the one legged sldl. never agian.

Posted by: JerseyDevil

Named for Istvan Javorek who developed that routine. At one time he was the head coach of the Romanian Olympic weightlifting team. Although the complexes look easy, his guys were using like 400 lbs! Here is a link to WAY too much information.

http://www.istvanjavorek.com/page2.html

Posted by: Triple Threat

Sat, Mar 12

Power Cleans
135 x 3
155 x 3 (3 sets)

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

Deadlift
315 x 1
365 x 1
405 x 1
455 x 1
425 x 1 (3 sets)

Good Mornings
135 x 8
185 x 6
225 x 3 (2 sets)
245 x 3 (2 sets)

Posted by: min0 lee

You still do good mournings at your age, you must have been blessed with a strong back.
Keep up the good work.

Posted by: Stewart14

Damn T, you go on hiatus for so long and you come back squatting over 300 pounds??? What the hell were you doing while you were gone from here? I don't ever recall you getting over 300 on the squat...

Are those full squats or powerlifting squats you're doing? I'm just getting back to squatting due to a hockey groin injury, but I've decided to drop the weight a bit and work on getting pretty close to ass to grass, well at least as low as my body will let me go. I would love to get to 315 ass to grass for reps, that would be fun.

Posted by: Triple Threat

Quote:

Originally Posted by min0 lee

You still do good mournings at your age, you must have been blessed with a strong back.
Keep up the good work.

mino

Long time no see.

GMs have done wonders for my lower back. I like them and think they're a great exercise. I don't go super heavy on them and make sure I keep strict form.

Posted by: min0 lee

Quote:

Originally Posted by Triple Threat

mino

Long time no see.

GMs have done wonders for my lower back. I like them and think they're a great exercise. I don't go super heavy on them and make sure I keep strict form.

I should give it a shot, my lower back is weak.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart14

Damn T, you go on hiatus for so long and you come back squatting over 300 pounds??? What the hell were you doing while you were gone from here? I don't ever recall you getting over 300 on the squat...

Are those full squats or powerlifting squats you're doing? I'm just getting back to squatting due to a hockey groin injury, but I've decided to drop the weight a bit and work on getting pretty close to ass to grass, well at least as low as my body will let me go. I would love to get to 315 ass to grass for reps, that would be fun.

Stew

My hiatus was from IronMag, not from lifting. The lifting has remained consistent. I've squatted a little over 300 in the past, but only for triples or less.

The squats are below parallel, but they're not ATG, so I guess that makes them a powerlifting squat. I find that if I try to get to a ATG position, my lower back starts to round. It's a flexability thing I'm sure. I have no desire to develop lower back problems at this point in my life, so I'll be content with getting to a point just below parallel.

I agree with you about the 315 ATG for reps.

Either that or 405 to parallel.

Posted by: Triple Threat

Quote:

Originally Posted by min0 lee

I should give it a shot, my lower back is weak.

Hypers will help also.

Posted by: min0 lee

Quote:

Originally Posted by Triple Threat

Hypers will help also.

Yes, the plan is to start with them first then switch to GM's.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Either that or 405 to parallel.

oh i knew you wouldn't have stopped lifting, we are a special breed we just can't give it up till the day we are no longer able to do it....

I hope you don't think i think any less of your squats if they weren't ATG, I was just curious. I agree with the back rounding, but I'm actually trying them to see if I can correct some other form issues on my squats. Seems you correct one issue and you get another one

. I was finding that I wasn't activating my glutes at all on my squats, maybe because of going to parallel, so I'm seeing if going lower will help to recruit them better and hopefully in the long run save my back, but the jury's still out on that one.

Posted by: JerseyDevil

Damn nice good mornings!

Posted by: katt

Very strong workout TT!

We took a break from posting for a while too - just too many other things going on that needed more attention than our journals..

Posted by: Triple Threat

Mon, Mar 14

Power Cleans
135 x 3
165 x 3
165 x 2

Squats
135 x 8
185 x 6
235 x 7 (3 sets)

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

Push Press
145 x 4 (3 sets)

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

DB Rows
75 x 5 (3 sets)

Complex Cardio
Hang clean, Front squat, RDL, Overhead press, Back squat, Good morning
75 x 5 reps each exercise (2 sets)

Posted by: Triple Threat

Wed, Mar 16

Power Cleans
135 x 3
165 x 3 (3 sets)

Squats
135 x 8
185 x 5
225 x 5
275 x 4 (4 sets)

Suitcase Deadlifts something new

135 x 3 (2 sets)
145 x 3
155 x 3
165 x 2

Good Mornings
185 x 6
225 x 5 (3 sets)

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

Chin-ups
BW x 9
BW x 7
BW x 6
BW x 5 (2 sets)

Cardio
Farmers walks length of the building + mountainclimbers
30 lb DBs, 20 reps (4 sets)

Posted by: Gazhole

Great looking workouts, TT!

Were the suitcase deads with one hand or two?

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Great looking workouts, TT!

Were the suitcase deads with one hand or two?

Gaz

The deads were just one hand at a time. It was my first time trying them. I'll have to keep the 2-handed version in mind for the future.

Posted by: Triple Threat

Fri, Mar 18

DB Overhead Press
20 x 8
45 x 8
50 x 6 (2 sets)
50 x 5

Wide Grip Pull-ups
BW x 8
BW x 7
BW x 6 (2 sets)

Incline DB Press
50 x 8
75 x 8
75 x 7 (2 sets)

Medium Grip Pull-ups
BW x 5 (4 sets)

Flat DB Press
80 x 7 (3 sets)

DB Rows
80 x 8 (3 sets)

DB Skullcrushers
30 x 8 (2 sets)

Hammer Curls
35 x 8 (2 sets)

Cardio
Elliptical 15 minutes - intervals 30 seconds, 60 seconds rest

Posted by: Triple Threat

Sat, Mar 19

Squats
135 x 8
185 x 5
225 x 3
275 x 3
315 x 2 (2 sets)

Speed Deadlift
315 x 2
335 x 2 (4 sets)

Working out after not having eaten for 24 hours might not have been the smartest thing I did today.

Posted by: PreMier

why didnt you eat? i bet your tired!

Posted by: JerseyDevil

Are you fasting?

Posted by: Burner02

WTF, over? no eating for 14 hours?
Ba-dude!

Posted by: Pylon

Posted by: Triple Threat

The not eating wasn't by choice. I love to eat. Started feeling very sick at work Friday afternoon, left early, went home and slept until mid-morning Saturday. I felt much better when I woke up, but the lack of food left me short in the energy department.

Posted by: Triple Threat

Mon, Mar 21

Power Cleans
135 x 3
175 x 2 (2 sets)

Front Squats
95 x 8
115 x 6
125 x 6
135 x 6
145 x 4

Floor Press
135 x 8
185 x 5
195 x 5
205 x 5
215 x 5
225 x 3 (2 sets)

Pull-ups
BW+10 x 5 (4 sets)
BW+10x 3

Push Press
135 x 5
145 x 4
140 x 5 (2 sets)

BB Rows
135 x 8
165 x 5 (3 sets)
165 x 4

Complex Cardio
Front squat, RDL, Overhead press, Back squat, Good morning
75 x 5 reps each exercise (4 sets)

Posted by: JerseyDevil

How are you liking the front squats?

Posted by: PreMier

i havent done floor presses in a while.. i would like to start doing westside again, but i cant make it 4 days a week, only 3 =(

Posted by: Pylon

Nice work as always, Trips.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

How are you liking the front squats?

JD

They're good in that there's less stress on the lower back, but I find that when the weight gets too high (i.e, around 185), I have trouble holding it. I then lose interest in them for a while and when I start back up, I find I'm down in the 125-135 range.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

i havent done floor presses in a while.. i would like to start doing westside again, but i cant make it 4 days a week, only 3 =(

PreMier

I don't know how effective it would be, but what about just rotating through the 4 workouts, doing 3 of them in any given week?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Nice work as always, Trips.

Py

Thanks. Summer's coming.

Gotta try to look good at the beach.

Posted by: Triple Threat

Wed, Mar 23

Power Cleans
135 x 3
175 x 3 (2 sets)

Squats
135 x 8
185 x 5
225 x 5
275 x 5
275 x 4

Front Squats
135 x 6 (2 sets)

2-handed Suitcase Deadlifts (weight per hand)
135 x 3
155 x 3
165 x 2
165 x 1 (3 sets)

So it seems that my left hand is a bit weaker than the right one. I kept dropping the bar when using 165.

1-handed Suitcase Deadlifts
155 x 3 (2 sets)
155 x 2

Close Grip Bench Press
135 x 8
205 x 7

Chin-ups
BW x 6 (2 sets)

Cardio
Farmers walks length of the building + mountainclimbers
40 lb DBs, 30 reps (3 sets)
40 lb DBs, 0 reps

I probably should have increased the mountainclimber reps from 20 to 25 instead of going up to 30.

Posted by: Triple Threat

Fri, Mar 25

DB Overhead Press
40 x 8
55 x 4
50 x 5
45 x 8 (2 sets)

Wide Grip Pull-ups
BW x 7
BW x 6
BW x 5 (3 sets)

Flat DB Press
85 x 7 (2 sets)
85 x 5

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

Incline DB Press
50 x 8
65 x 10
65 x 9

DB Rows
75 x 7 (2 sets)
75 x 6

DB Skullcrushers
25 x 8 (2 sets)

Incline DB Curls
25 x 7 (2 sets)

Cardio
Elliptical 10 minutes – hill intervals

Posted by: Burner02

hey amigo!
so 'splai the floor press. How do you unrack it...and then, do you bring the weight down till your arms are on the floor?
been wanting to try them, but a little wary of doing them wrong.

Posted by: Curt James

Quote:

Originally Posted by Triple Threat

Fri, Mar 25

DB Overhead Press
40 x 8
55 x 4
50 x 5
45 x 8 (2 sets)

Wide Grip Pull-ups
BW x 7
BW x 6
BW x 5 (3 sets)

Flat DB Press
85 x 7 (2 sets)
85 x 5

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

Incline DB Press
50 x 8
65 x 10
65 x 9

DB Rows
75 x 7 (2 sets)
75 x 6

DB Skullcrushers
25 x 8 (2 sets)

Incline DB Curls
25 x 7 (2 sets)

Cardio
Elliptical 10 minutes – hill intervals

Great workout!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

hey amigo!
so 'splai the floor press. How do you unrack it...and then, do you bring the weight down till your arms are on the floor?
been wanting to try them, but a little wary of doing them wrong.

Burner

I do the floor presses in the curling cage, um, I mean the squat rack. I put the hooks at the third hole from the bottom so that when I'm lying down on the floor, my arms are about 3/4 of the way extended. Then lift the bar off the hooks, lower until the upper arm hits the floor and press up. The safety bars don't get used when I do them this way.

I'll also do them where I'll lie on an elevated platform, with the safety bars in the bottom hole. The I lower the bar until my arms hit the platform. It's safer this way since I lift without a spotter, but sometimes the platforms are in use elsewhere.

Posted by: Triple Threat

Quote:

Originally Posted by Curt James

Great workout!

Thanks, Curt!

Posted by: Triple Threat

Sat, Mar 26

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

Front Squats
135 x 3
155 x 3
175 x 3
185 x 1
205 x 1

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

Short and brutal.

Posted by: Burner02

hey Trips! Thanks for the description! I'll see if I can work those in.
Nice workout!
Dunno if my back would have liked doing the deads after those squats! Good job, amigo!

Posted by: JerseyDevil

Dat's a lot of intensity for one day!

Posted by: PreMier

Nice squats, damn

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

hey Trips! Thanks for the description! I'll see if I can work those in.
Nice workout!
Dunno if my back would have liked doing the deads after those squats! Good job, amigo!

Burner

I've never had a problem doing DLs after squats. Trying them the next day, now that's a problem.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Dat's a lot of intensity for one day!

JD

It was. Notice the lack of cardio?

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

Nice squats, damn

PreMier

Thanks. Would like to be able to do multiple sets of 5 for 315 (or higher), but not quite there yet.

Posted by: Triple Threat

Mon, Mar 28

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

Pull-ups
BW x 7
BW+20 x 5 (2 sets)
BW+20 x 4 (2 sets)
BW+20 x 3 (2 sets)

Overhead Press
105 x 5 (5 sets)

Hammer Strength Low Rows
180 x 6
200 x 6
220 x 6
240 x 6
240 x 5

Dips
BW+20 x 5 (2 sets)
BW+20 x 4
BW+15 x 5 (Had to resort to the pink dumbbells

)

Chin-ups
BW+20 x 5
BW+20 x 3 (2 sets)
BW+15 x 4

Complex Cardio
Hang Clean, Front squat, RDL, Back squat, Good morning
75 x 5 reps each exercise (5 sets)

Posted by: Burner02

kick-ass workout!

Posted by: Curt James

Agreed. That is a solid workout!

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

PreMier

Thanks. Would like to be able to do multiple sets of 5 for 315 (or higher), but not quite there yet.

a while back i wanted to do 5x5 of 315. maybe i'll try again in a few weeks

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