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


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Posted by: Seanp156

Quote:
Originally Posted by boilermaker
I was wondering that, too. I want to start using the barbell bench but am nervous about squashing myself. Of course, clunking myself in the head with a db weight that I can't press again is no good either.
Yep, as TT mentioned above, if you're REALLY worried about it, you can bench in a power rack and set the stops at the appropriate level... I do this from time to time when I don't feel like getting a spotter. If you're going to be working above 4 reps though, you probably don't need a spotter as long as you know your limits... Just leave the clips off so you can dump it if it comes to the worst.


Posted by: boilermaker

OK, I'll give it a try tomorrow on my higher rep day and see how it goes.


Posted by: b_reed23

I heard Dev and I were suppose to be making a Triple sandwich????




Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Because I'm a wimp?




I did not have a spotter, and I normally don't. I bench in a squat rack, with the safety bar set just above neck level. If I can't complete a rep, I just lower it towards my head, set the BB on the safety bar, and crawl out. I seldom use a weight that will crush me, so I have some control as the bar is coming down.

nice! I won't even get under 275 w/out spotter......u da man!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
I heard Dev and I were suppose to be making a Triple sandwich????



Should we call it a Triple Decker Supreme? A mouth-watering delight.




Posted by: b_reed23




Posted by: Triple Threat

Wed, Jan 18. ME Squat/DL

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1
455 x 1
465 x 1
475

Box Squats
135 x 3
185 x 3
225 x 3
255 x 1
275 x 1
285 x 1

Good Mornings
225 x 4
245 x 4
255 x 4
265 x 3
275 x 2
285 x 2

Hanging Leg Raise
20
12

Cardio
5 TDs
~2 minute halftime
3 TDs
Overtime
2 TDs

Workout time excluding cardio 65 minutes.

The weather was rather damp and the winds were blowing pretty good this morning, but the temperature cooperated by being in the low 50’s, perfect for outdoor cardio (the temperature, not the rain and wind). Fortunately, by cardio time the rain had stopped, so other than a muddy field, conditions were OK. By the end of the last sprint, I felt like Champ Bailey did at the end of his interception return, except that a 260 lb padded missile at full speed did not blast into my ribs.


Posted by: Pylon

Nice w/out trips! Keep those numbers up and we'll start calling you captain dealift....oh....um...nevermind....


Posted by: Burner02

dam...nice Deads...cap..er....trips!

(ok...band wagon joke, but it works..)


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Wed, Jan 18. ME Squat/DL

Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1
455 x 1
465 x 1
475

Box Squats
135 x 3
185 x 3
225 x 3
255 x 1
275 x 1
285 x 1

Good Mornings
225 x 4
245 x 4
255 x 4
265 x 3
275 x 2
285 x 2

Hanging Leg Raise
20
12

Cardio
5 TDs
~2 minute halftime
3 TDs
Overtime
2 TDs

Workout time excluding cardio 65 minutes.

The weather was rather damp and the winds were blowing pretty good this morning, but the temperature cooperated by being in the low 50’s, perfect for outdoor cardio (the temperature, not the rain and wind). Fortunately, by cardio time the rain had stopped, so other than a muddy field, conditions were OK. By the end of the last sprint, I felt like Champ Bailey did at the end of his interception return, except that a 260 lb padded missile at full speed did not blast into my ribs.
Those are some awesome weights, TT. I'm envious.

Have you considered doing a touchdown celebration each time you score? That could add in some extra cardio for you. Here's a few for you to consider:
1) Snow Angels - Steve Smith
2) Hide Cell Phone - Joe Horn ("Hi honey, I just scored again! Be home soon. Love you pookie ")
3) Irish Jig - Chad Johnson
4) Pom Poms - Terell Owens TT with pom poms!
5) Icky Shuffle - Icky Woods


Posted by: Triple Threat

Pylon and Burner

The Captain has retired, never to be seen around these parts again.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Have you considered doing a touchdown celebration each time you score? That could add in some extra cardio for you. Here's a few for you to consider:
1) Snow Angels - Steve Smith
2) Hide Cell Phone - Joe Horn ("Hi honey, I just scored again! Be home soon. Love you pookie ")
3) Irish Jig - Chad Johnson
4) Pom Poms - Terell Owens TT with pom poms!
5) Icky Shuffle - Icky Woods
If I were to do some celebrations, I think I'd prefer to invent my own.
  1. Triple Threat Two-step
  2. Triple Threat Tango - as a cool-down, although I would look funny doing it alone
  3. Triple Threat Twist -
  4. Triple Threat Tumble - that's where I fall down, gasping for air
  5. Triple Threat Tumble and Toss - similar to the Tumble, but where I toss my cookies, too



Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Pylon and Burner

The Captain has retired, never to be seen around these parts again.
But...that 'Captain was here!


Posted by: gwcaton

I thought you were cutting... you're too strong for someone who's cutting


Posted by: b_reed23

285 on Good mornings...owie....


Posted by: Burner02

owie indeed....


Posted by: Archangel

Incredible w/o Brother Triple!!! I bet you HIT that Dead next time my Friend, very inspiring #'s there!!!


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
I thought you were cutting... you're too strong for someone who's cutting
Gary

Well, I haven't cut too much yet. I like eating too much.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
285 on Good mornings...owie....
Bille (and you too, Burner)

Holy hurting hamstrings! The back feels fine today, but man-o-man, the hammies are giving me grief.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Incredible w/o Brother Triple!!! I bet you HIT that Dead next time my Friend, very inspiring #'s there!!!
Arch

Thanks. I noticed that I've been somewhat neglecting the deads lately, so I've decided to emphasize them for a couple of weeks. Given the number of singles I had done leading up to the last set, I wasn't terribly disappointed in missing the last one. 500, here I come.


Posted by: Archangel

500!!! You'll HIT it, I know you will my Friend!!!


Posted by: gwcaton

Quote:
Originally Posted by Archangel
500!!! You'll HIT it, I know you will my Friend!!!
Yup , I agree


Posted by: boilermaker

Quote:
Originally Posted by Archangel
500!!! You'll HIT it, I know you will my Friend!!!
That's kinda scary I'd like to be there to see it.


Posted by: Triple Threat

Has anyone been reading the thread on Iron Man training? There’s some very interesting information in there. It’s about a workout routine, HIT style. So far I’ve read only the first 50 posts.


A quick version:

The body is divided into two parts (two workouts). You workout 3 days a week with at least one day off in-between workouts (ie, Mon, Wed, Fri) and alternate workouts, so that each body part gets HIT 3 times in a 2 week period.

There is one exercise for each body part, and you do 3 sets for each exercise. The rep ranges are 6-10, 3-5 and 11-15. There are a couple of deviations for legs.

This extremely brief summary does not do justice to the thread. Find some time and read it.


Anyway, I’ve decided to adopt (somewhat) this style of training on my dynamic effort days, although with some adjustments influenced by Westside principles. I’ll be doing this only 2 days a week and without a day off in-between, since my 2 dynamic days are Friday and Saturday. What this world needs is an 8 day week. Also, on those body parts that need work, I’m going with 2 exercises.


Posted by: Triple Threat

Fri, Jan 20. DE Bench

Speed Bench Press
155 x 3 (8 sets)

Incline BB Press (First set was too light, but the others OK.)
165 x 10
205 x 4
135 x 12

HS Iso Lateral Press (I overestimated myself on this one.)
120 x 9
160 x 3
90 x 12

Decline Close Grip Press (Finally getting the hang of this.)
165 x 9
185 x 5
135 x 13

Skullcrushers (Purposely went light on this exercise.)
65 x 10
85 x 5
55 x 15

Lat Pulldowns (Slightly underestimated)
12 plates x 10
14 plates x 5
10 plates x 12

BB Rows (strapless, lest I incur the wrath of Archangel again )
185 x 9
205 x 5
155 x 15

HS High Rows (Way too light. Will be better next time.)
200 x 10
250 x 5
160 x 15

Military Press (Pathetically weak on this exercise, but I got the weight right.)
85 x 9
105 x 5
65 x 12

BB Curls
65 x 10
85 x 4
55 x 13

Cardio: 10 minutes on rowing machine.

Time excluding cardio: 65 minutes


Posted by: Burner02

mil press: DB or BB? ALSO...to consider...u had already wore out on chest and tris prior to delts....


Posted by: b_reed23

Quote:
Originally Posted by Triple Threat

Skullcrushers (Purposely went light on this exercise.)
65 x 10
85 x 5
55 x 15

LIGHT??????????????????:rolley es:


showoff


Posted by: Burner02

Quote:
Originally Posted by b_reed23
LIGHT??????????????????:rolley es:


showoff
it's all relative, hottie!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
mil press: DB or BB? ALSO...to consider...u had already wore out on chest and tris prior to delts....
Burner

It was a barbell, so the amount listed is the total weight. Have you seen the Military Press thread in the training section? Damn, do I feel weak!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
LIGHT??????????????????:rolley es:


showoff
Billie

Didn't mean to be showing off. I meant light, as in light enough to get the top end of the rep range. This exercise will mess up my elbows if I am not careful.


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Burner

It was a barbell, so the amount listed is the total weight. Have you seen the Military Press thread in the training section? Damn, do I feel weak!
just went there.

I have that same problem for elbows w/ skull crushers...


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Fri, Jan 20. DE Bench

Speed Bench Press
155 x 3 (8 sets)

Incline BB Press (First set was too light, but the others OK.)
165 x 10
205 x 4
135 x 12

HS Iso Lateral Press (I overestimated myself on this one.)
120 x 9
160 x 3
90 x 12

Decline Close Grip Press (Finally getting the hang of this.)
165 x 9
185 x 5
135 x 13

Skullcrushers (Purposely went light on this exercise.)
65 x 10
85 x 5
55 x 15

Lat Pulldowns (Slightly underestimated)
12 plates x 10
14 plates x 5
10 plates x 12

BB Rows (strapless, lest I incur the wrath of Archangel again )
185 x 9
205 x 5
155 x 15

HS High Rows (Way too light. Will be better next time.)
200 x 10
250 x 5
160 x 15

Military Press (Pathetically weak on this exercise, but I got the weight right.)
85 x 9
105 x 5
65 x 12

BB Curls
65 x 10
85 x 4
55 x 13

Cardio: 10 minutes on rowing machine.

Time excluding cardio: 65 minutes
Excellent w/o Brother Triple!!! How did they feel strapless? I have read that article, VERY interesting indeed!!!


Posted by: Pylon

Strapless? Shouldn't Billie and Dev be in this discussion?


Posted by: Archangel

Quote:
Originally Posted by Pylon
Strapless? Shouldn't Billie and Dev be in this discussion?



Posted by: boilermaker

Quote:
Originally Posted by Pylon
Strapless? Shouldn't Billie and Dev be in this discussion?
Not to pile on, but


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Excellent w/o Brother Triple!!! How did they feel strapless? I have read that article, VERY interesting indeed!!!
Arch

On the heavy set of rows it felt as if the bar was going to roll out of my hands. Fortunately it was only 5 reps.

I finally finished reading all those Iron Man articles. The quoting is a little bit off, so sometimes it's hard to follow who's asking and who's responding. There is just so much info there to absorb. It will take a couple of more readings to grasp everything. Now I just have to decide what parts I want to use.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Strapless? Shouldn't Billie and Dev be in this discussion?



Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Not to pile on, but
You piling on Pylon?


Posted by: Devlin

Quote:
Originally Posted by Pylon
Strapless? Shouldn't Billie and Dev be in this discussion?
Ohh the only thing better than strapless is going without....


Posted by: yellowmoomba

That's a lot of exercises !!

I started to read the Iron Man thread today. There IS a lot of info to digest....


Posted by: Kal

holy crap dude.. thats an aswome w/o. Thanks for the info on the Iron Man thread. gonna go check it out. not that I'm anywhere close to being ready for that.


Posted by: b_reed23

Quote:
Originally Posted by Devlin
Ohh the only thing better than strapless is going without....
amen to that!


Trips..I was just messing with you on the Skulls...I have to keep my weight low on those also, otherwise my elbows flare out


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Ohh the only thing better than strapless is going without....
Keep going, you're doing great!


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
That's a lot of exercises !!

I started to read the Iron Man thread today. There IS a lot of info to digest....
YM

Perhaps, but I wasn't tired when I was done. The cardio was a spur-of-the-moment thing, since I still felt energized.


Posted by: Triple Threat

Quote:
Originally Posted by Kal
holy crap dude.. thats an aswome w/o. Thanks for the info on the Iron Man thread. gonna go check it out. not that I'm anywhere close to being ready for that.
Kal

Thanks. Nice of you to drop in. There's so much to learn about this hobby of ours and you can never have enough information.


Posted by: Triple Threat

Billie. OK. Sometimes you say something on the internet, and you're not sure how it is interpreted.

Oh, and are you strapless now?


Posted by: Triple Threat

Sat, Jan 21 DE Squat/DL

I think the rowing for cardio was not such a good idea. My knees were sore this morning and it took about 15 minutes to get loose. Normally 5 mintues and I’m good to go. I had felt a similar pain on Tuesday, but didn’t think too much about it, since it was a non-workout day. The pain eventually subsided, but I’ll refrain from the rowing from now on.

Box Squats
175 x 2
185 x 2 (8 sets)

Squats
185 x 12
195 x 8
205 x 5

Speed Deadlifts
285 x 2 (6 sets)

Shrugs
225 x 15
275 x 10
325 x 5

SLDL (grip was the limiting factor here, using a double overhand grip)
225 x 11
275 x 6
295 x 2

45 deg Leg Press
450 x 15
540 x 10
630 x 5

Seated calve raises
90 x 15
115 x 10
140 x 5

Ab Crunch Machine
90 x 15
135 x 10
160 x 7
170 x 6

Cardio
Today’s cardio moved to a soccer field. Length of the field sprints, followed by a short rest period to catch my breath, done 10 times. At first, the rest periods were about 30 seconds, but by the end they were getting closer to 45-50 seconds.


Posted by: gwcaton

Quote:
Originally Posted by boilermaker
Not to Pylon, but
Nice wo's Trip

Hey how much you make from the sale of those Triple Threat Power Bars ?

Look out Trip is turning into a cardio freak


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo's Trip

Hey how much you make from the sale of those Triple Threat Power Bars ?

Look out Trip is turning into a cardio freak
Gary

I haven't been able to find those power bars in the store yet. I wonder if they're still being produced.

My 3-4 puny cardio sessions a week are no match for you --- yet!


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Gary

I haven't been able to find those power bars in the store yet. I wonder if they're still being produced.

My 3-4 puny cardio sessions a week are no match for you --- yet!
Pretty sure they still make them. I've seen them advertised twice today on TV. Bring it on bud. Cardio , cardio , cardio ....


Posted by: Triple Threat

It's been a few weeks since I've been in a gym on Saturday, with the last couple of Saturday workouts being done at home. There was quite a cast of characters at the gym this morning and I'd like to introduce them to you.


Posted by: Triple Threat

The first guy is Mr Biceps. His entire workout was one bicep curl after another. He did every bicep exercise known to mankind plus several more that I had never seen. I was in the gym about 80 minutes today (it took a little longer than usual to loosen up and I had a couple of false starts on some sets, trying to select the correct weight), and this guy was there for about 70 of them. Fortunately I got to the curling cage before him, so I was able to do my squats in peace. And yes, he has chicken legs.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
It's been a few weeks since I've been in a gym on Saturday, with the last couple of Saturday workouts being done at home. There was quite a cast of characters at the gym this morning and I'd like to introduce them to you.
We're ready

OOPS !


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
The first guy is Mr Biceps. His entire workout was one bicep curl after another. He did every bicep exercise known to mankind plus several more that I had never seen. I was in the gym about 80 minutes today (it took a little longer than usual to loosen up and I had a couple of false starts on some sets, trying to select the correct weight), and this guy was there for about 70 of them. Fortunately I got to the curling cage before him, so I was able to do my squats in peace. And yes, he has chicken legs.



Posted by: Triple Threat

The next guy is Mr Two Inch ROM. If this guy moved any less during an exercise, he'd be motionless. Every exercise was done using a machine, at least for the ones I noticed. I never saw him lift a dumbbell or barbell. And after he got done with a set, he would pose and check himself out in the mirror. Where do these people come from?


Posted by: Triple Threat

And finally there is Momentum Man. Completely the opposite of Mr Two Inch ROM, every exercise for Momentum Man is a full-body exercise. I had the opportunity to observe only a couple of them, as he arrived just as I was finishing up.

He started with a reverse grip power clean barbell curl. You start like you're going to do a curl, but first you lean forward so that the upper body has some momentum as the bar is brought to the head. Then you lean way back as you complete the curl. Make sure you drop the bar quickly, so that you can bounce at the bottom, thus increasing the momentum on subsequent reps.

Next up is lat pulldowns, sort of. Start from a standing position, grab the bar, and as you sit down, lean way back and pull the bar halfway to your chest. Then let the bar go up quickly as you rise into a standing position again. Repeat for the desired number of reps.

The last one I got to observe was probably supposed to be DB Delt lateral raises. The movement was so distorted I can't even beging to describe it. Suffice it to say the knees bent, the upper body was bent over, the arms were going up, and the head was dropping down about as far as possible.


Posted by: gwcaton

LOL , I wonder if I can get a one day a week membership at a nearby gym just for entertainment value ?


Posted by: Archangel

Fantastic w/o BRother Triple!!! There are a few of their relatives at my Gym also my Friend !!! Love the descriptions too BRother Triple!!!


Posted by: Devlin

Quote:
Originally Posted by gwcaton
LOL , I wonder if I can get a one day a week membership at a nearby gym just for entertainment value ?
Now you see why I can knock out 40+ minutes between the treadmill and stairmaster. Watching people lift can be very entertaining


Posted by: Pylon

Would your gym let you bring in a video camera? you know, for research?


Posted by: Burner02

must be a BIG family....have them here too!


Posted by: Archangel

Quote:
Originally Posted by Burner02
must be a BIG family....have them here too!



Posted by: Burner02

"Y'all got sum purty DIPS, boy"



Posted by: boilermaker

Quote:
Next up is lat pulldowns, sort of. Start from a standing position, grab the bar, and as you sit down, lean way back and pull the bar halfway to your chest. Then let the bar go up quickly as you rise into a standing position again. Repeat for the desired number of reps
.
This guy was at my gym last time I was there! I was doing tricep pushdowns on the same machine (it has 5 or 6 pulleys and stacks for various things) I actually had to fake a coughing fit because it struck me so funny right in the middle of my set. All I could think of was "if the IM gang could see this ".


Posted by: Devlin

Quote:
Originally Posted by Pylon
Would your gym let you bring in a video camera? you know, for research?
That could be either a very entertaining video or a very scary one

I do have to comment that in addition to the interesting cast of characters, I've met a few very inspirational ones. First there is the the Granny Pullup Queen who can do 3 sets of body weight pulls with negatives (I will not even attempt body weight pullups if she in gym ). Then there is the Gospel Lady who walks with a cane and has had knee surgery. When she started in September she couldn't walk up the stairs. Now she can walk up the stairs and has lost 65 pounds.


Posted by: Pylon

Let's not forget "Mr. Important", who has been known to stop in the middle of a set in order to take a call on his cell phone that lasts ten minutes (thereby tying up the equipment for that length as well). Also, the Richard Gere wanna-be. (Not for looks. He's just got nowhere else to go.) Known to spend upwards of three hours in the gym, but never seems to do any work there. May bring a newspaper to fill the time between sets on the pec deck.


Posted by: Archangel

Quote:
Originally Posted by Pylon
Let's not forget "Mr. Important", who has been known to stop in the middle of a set in order to take a call on his cell phone that lasts ten minutes (thereby tying up the equipment for that length as well). Also, the Richard Gere wanna-be. (Not for looks. He's just got nowhere else to go.) Known to spend upwards of three hours in the gym, but never seems to do any work there. May bring a newspaper to fill the time between sets on the pec deck.
Good ones!!!


Posted by: Burner02

Quote:
Originally Posted by Pylon
May bring a newspaper to fill the time between sets on the pec deck.
hey, hey....he's multi-tasking! He's super setting his mind with his body! Show some respect!



Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Next up is lat pulldowns, sort of. Start from a standing position, grab the bar, and as you sit down, lean way back and pull the bar halfway to your chest.
seen that...tempted to stop by and say: hey, nice partial ROWS...


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
And finally there is Momentum Man. Completely the opposite of Mr Two Inch ROM, every exercise for Momentum Man is a full-body exercise. I had the opportunity to observe only a couple of them, as he arrived just as I was finishing up.

He started with a reverse grip power clean barbell curl. You start like you're going to do a curl, but first you lean forward so that the upper body has some momentum as the bar is brought to the head. Then you lean way back as you complete the curl. Make sure you drop the bar quickly, so that you can bounce at the bottom, thus increasing the momentum on subsequent reps.

Next up is lat pulldowns, sort of. Start from a standing position, grab the bar, and as you sit down, lean way back and pull the bar halfway to your chest. Then let the bar go up quickly as you rise into a standing position again. Repeat for the desired number of reps.

The last one I got to observe was probably supposed to be DB Delt lateral raises. The movement was so distorted I can't even beging to describe it. Suffice it to say the knees bent, the upper body was bent over, the arms were going up, and the head was dropping down about as far as possible.
It seems Momentum Man has a brother...Sir Swinger. This one has mofiied his brother's form for curls. This guy stands while curling and keeps his lower body planted, but swings from the waist as he curls. Tip forward as he pulls the bar up and leans back as bar drops back down to starting postion. The swing must be done in a fluid motion in order for the monentum to build up.


Posted by: boilermaker

At my gym we have Ms. Ostioperosis who likes to use the stair stepper and eliptical machines hunched over on the handles like she hasn't had water in 2 weeks and has just climbed the steps of the Empire State building. My back gets sore just watching her.


Posted by: Devlin

Quote:
Originally Posted by boilermaker
At my gym we have Ms. Ostioperosis who likes to use the stair stepper and eliptical machines hunched over on the handles like she hasn't had water in 2 weeks and has just climbed the steps of the Empire State building. My back gets sore just watching her.
Hey she was on the stairmaster next to me today. I was sooo tempted to say, "You know you would get an even better workout on there if you stood up straight instead of leaning over and putting all your weight on your arms. You may even work your glutes if you stood up." However, I just shock my head and said to myself some people will just never learn.


Posted by: Burner02

I do believe that she can get a case of 'stair stepper butt'. (true story) look it up...I am actually telling the truth on this I have read this!


Posted by: b_reed23

at my gym we have 2" rom man, but when he's done on a set of 5, he gets up and sprays down the machine, and cleans up all his "sweat"


Posted by: Burner02

...at least he is doing something useful...


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Fantastic w/o BRother Triple!!! There are a few of their relatives at my Gym also my Friend !!! Love the descriptions too BRother Triple!!!
Arch

I think they're all over the world. I seem to see them everywhere I go.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Now you see why I can knock out 40+ minutes between the treadmill and stairmaster. Watching people lift can be very entertaining
Devlin

I often wonder what these people think they're accomplishing. Oh wait, I know. They're keeping my membership cost down.


Posted by: Burner02

Two of them were in my gym this morning! (yes..that means I ACTUALLY went to the gym today)

I saw the 2" ROM guy and the use body weight to pull down the lat bar, and LEAN back..and still not touch the bar to chest...


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
They're keeping my membership cost down.
they have their purpose.....


Posted by: b_reed23

Quote:
Originally Posted by Burner02
...at least he is doing something useful...
no...if he was doing something useful he would be wiping the sweat off the machines of everyone else...


Posted by: Burner02

..then he would be employed there....


Posted by: Archangel

Quote:
Originally Posted by b_reed23
no...if he was doing something useful he would be wiping the sweat off the machines of everyone else...



Posted by: Triple Threat

I could use someone to clean up all the chalk marks after I'm done with deadlifts.


Posted by: Triple Threat

It was a regular day in the gym today. Only normal people. Well, except for me.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
It was a regular day in the gym today. Only normal people. Well, except for me.


Ever wonder what they say about us


Posted by: Triple Threat

Quote:
Originally Posted by Devlin


Ever wonder what they say about us


Do I care?




Posted by: boilermaker

Quote:
Originally Posted by Devlin


Ever wonder what they say about us
That could be good, couldn't it


Posted by: Triple Threat

Mon, Jan 23. ME Bench

Floor Press
135 x 3
185 x 3
225 x 3
255 x 2
275 x 1

Bench Press
185 x 10
225 x 5
155 x 15

Dips
BW+10 x 9
BW+25 x 5
BW x 9

Tricep Extensions Machine
87 x 10
100 x 5
75 x 13

Pull-ups
BW+5 x 6
BW+10 x 3
BW x 5 superset with BW-22 x 4

Sexy BB Rows
185 x 10
215 x 5
165 x 15

HS Low Row
110 x 10
160 x 5
90 x 15

DB Military Press
35 x 10
45 x 5
25 x 11

EZ Bar Preacher Curls
55 x 10
75 x 3
35 x 15

Cardio


I had anal glycoma when it came time for cardio. I couldn't see my ass running in the rain.


Posted by: boilermaker

Quote:
I had anal glycoma when it came time for cardio. I couldn't see my ass running in the rain.
You just know what kind of comment Cowpimp is going to make about that

Great workout, Trips.

Is that tricep push down machine where it's like a preacher curl only the handles point up and you push them down with your elbows on the pads.

I won't ask about the rows.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Is that tricep push down machine where it's like a preacher curl only the handles point up and you push them down with your elbows on the pads.
That's the one. I don't do so well with the overhead DBs, so I thought this was a close substitute. I can't do skulls twice a week.


Quote:
Originally Posted by boilermaker
I won't ask about the rows.
Strapless.


Posted by: boilermaker

I've been doing those in my workouts too. Seems to isolate the tri really well. As in no cheating allowed.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I've been doing those in my workouts too. Seems to isolate the tri really well. As in no cheating allowed.
There's no cheating as long as the seat is adjusted correctly. I see many people sitting too high, thus using the weight of the upper body and pushing with the chest and delts.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
There's no cheating as long as the seat is adjusted correctly. I see many people sitting too high, thus using the weight of the upper body and pushing with the chest and delts.
You mean, Mr. Overleverege. I've seen him at my gym using his weight to compensate for weaknesses. He moves a lot of weight for his size though.


Posted by: Devlin

First my eyes land on this

Quote:
Dips
BW+10 x 9
BW+25 x 5
BW x 9


Then
Quote:
Pull-ups
BW+5 x 6
BW+10 x 3
BW x 5 superset with BW-22 x 4


Thinking ok he kicking my ass...then I see

Quote:
Sexy Strapless BB Rows
185 x 10
215 x 5
165 x 15


I need to get out more


Posted by: b_reed23

I would have liked to have been there to see that...how bout you Dev??


Posted by: Devlin

Quote:
Originally Posted by b_reed23
I would have liked to have been there to see that...how bout you Dev??
I'm with you Billie


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Pull-ups
BW+5 x 6
BW+10 x 3
BW x 5 superset with BW-22 x 4
WAHOO! Adding weight now!


Posted by: Archangel

Solid w/o Brother Triple!!! Adding weight on the dips too, Awesome!!!


Posted by: Devlin

I met two new members of the "family" and just had to introduce them in here...

First we have The Man. He only wears black attire. From his black knit skull cap to black under armor tshirt with black shorts to his black socks and sneakers. Black gloves are another must have item. Now we need to take atleast 3 mintues to adjust the gloves and then another minute or so to physic ourself up to do upright rows with the Olympic bar. After a set of 6 reps we have to swagger over to the fountain and shake it off cause he is The Man. Now lets add a huge 10lbs to the bar and do another 6 reps, repeat swagger and shake. Top out with a super heavy 30 additional pounds on the bar. Did I mention he's maybe 5'6" at the most and 145...150 at the most, but he's The Man and he knows it.


Posted by: Devlin

Next let me introduce The Girlfriend. She dates the quiet, yet very confident and built guy who is all business when he's at the gym for atleast an hour. This is a guy who comes in with his lifts mentally planned out, very focused, lifts heavy and knocks out major cardio (potential cardio king here) with little to no talking to others. Enter The Girlfriend, she cute, petitie, but not fit. Looks like she hasn't stepped foot in the gym, but has decided she wants to workout with him since he spends so much time at the gym. She follows him around like a little lost puppy dog and can't grasp why he enjoys lifting. His workout takes a major dive into the crapper since The Girlfriend know nothing about lifting or working out and he has to show her everything.


Posted by: boilermaker

Quote:
Originally Posted by Devlin
Next let me introduce The Girlfriend. She dates the quiet, yet very confident and built guy who is all business when he's at the gym for atleast an hour. This is a guy who comes in with his lifts mentally planned out, very focused, lifts heavy and knocks out major cardio (potential cardio king here) with little to no talking to others. Enter The Girlfriend, she cute, petitie, but not fit. Looks like she hasn't stepped foot in the gym, but has decided she wants to workout with him since he spends so much time at the gym. She follows him around like a little lost puppy dog and can't grasp why he enjoys lifting. His workout takes a major dive into the crapper since The Girlfriend know nothing about lifting or working out and he has to show her everything.
That's a classic, Devlin. And I've seen it. Have you seen "the girlfriend try to make herself useful by spotting her man's lift. She gently places her hands underneath the bar and whispers encouraging gym lyngo to him: "one more honey", "push it", "it's all you". All the time he's both embarassed and showing off for her at the same time. She always looks like a high maintenance chick to me.


Posted by: Devlin

Quote:
Originally Posted by boilermaker
That's a classic, Devlin. And I've seen it. Have you seen "the girlfriend try to make herself useful by spotting her man's lift. She gently places her hands underneath the bar and whispers encouraging gym lyngo to him: "one more honey", "push it", "it's all you". All the time he's both embarassed and showing off for her at the same time. She always looks like a high maintenance chick to me.
Yep seen that and a variation. The high maintance chick who's boyfriend says, "added another 25 to each side" and she then struggles to lift the 25 lb plate with the dejected look on her face. Then he sets up a rope tricep press down and she then struggles as she flops around trying to press down 10 lbs I just want to say to him, "she may be petite, cute and look good on your arm, but why don't you try dating a real woman who actually knows what weight training is." That or "man she must be damn good in bed or with her mouth because she sure don't seem to know how to workout out anything else." Opps sorry....bad girl slipped out again.....


Posted by: DeadBolt

Quote:
Originally Posted by Devlin
Did I mention he's maybe 5'6" at the most
but he's The Man and he knows it.
Hey I'm 5'6"!! But I'm a tad over 200lbs!!! And yes I am the man!!!!


Posted by: Devlin

Quote:
Originally Posted by DeadBolt
Hey I'm 5'6"!! But I'm a tad over 200lbs!!! And yes I am the man!!!!
There is nothing wrong with 5'6 except when the guy appears to not weight that much more than me. Nothing wrong with it unless I can out lift him on the upright rows which I probably could. It kinda sad if a 115lb 5'4" woman can out lift the 5'6" man.

..the guy you could say I'm dating is only 1/2 inch...inch at the most taller than me but he can seriously out lift me


Posted by: boilermaker

Quote:
Originally Posted by Devlin
Opps sorry....bad girl slipped out again.....
Jersey Girl. Maybe she does pilates or something. She doesn't have to lift 300# to be great in bed. Of course, a little cardio would help!!


Posted by: DeadBolt

Quote:
Originally Posted by boilermaker
Jersey Girl. Maybe she does pilates or something. She doesn't have to lift 300# to be great in bed. Of course, a little cardio would help!!



Posted by: b_reed23

Quote:
Originally Posted by Devlin
Next let me introduce The Girlfriend. She dates the quiet, yet very confident and built guy who is all business when he's at the gym for atleast an hour. This is a guy who comes in with his lifts mentally planned out, very focused, lifts heavy and knocks out major cardio (potential cardio king here) with little to no talking to others. Enter The Girlfriend, she cute, petitie, but not fit. Looks like she hasn't stepped foot in the gym, but has decided she wants to workout with him since he spends so much time at the gym. She follows him around like a little lost puppy dog and can't grasp why he enjoys lifting. His workout takes a major dive into the crapper since The Girlfriend know nothing about lifting or working out and he has to show her everything.
HEY! she was in my gym a few months back...she was wearing super short shorts, a tiny tank top, and flip flops...I was just praying that no one dropped a plate on her foot


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Opps sorry....bad girl slipped out again.....
That's OK. Bad girls are more than welcome here.


As for The Man and The Girlfriend, thankfully I haven't seen them when I workout. 5 am is probably too early for prima donnas like that to be up, anyway.


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Hey I'm 5'6"!! But I'm a tad over 200lbs!!! And yes I am the man!!!!
DeadBolt

200+ at only 5'6". Damn, you are the man!!


Posted by: Triple Threat

Wed, Jan 25. ME Squat/DL

Box Squats (9”)
135 x 3
185 x 3
225 x 3
250 x 3
275 x 2
295 x 1
305 x 1

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
455 x 1
465 x 1
475 x 1
485

Good Mornings
225 x 4
245 x 4
265 x 3
275 x 3
295 x 2

Shrugs
245 x 15
315 x 10
365 x 5

Lying Leg Curl
50 x 15
62 x 10
75 x 5

Horizontal Leg Press
200 x 15
240 x 10
280 x 5

Seated Calve Raise
135 x 15
150 x 10
160 x 6

Hanging Leg Raise
10, 8

Cardio
again. Damn rain coming down hard again at cardio time. Of course, it stopped about an hour later.


Posted by: Triple Threat

BTW, I'm enjoying meeting the extended family of lifting clowns. Keep 'em coming.


Posted by: Devlin

Here is a classic memeber of the family....Pat. From the back Pat appears female..shoulder length hair, body fat in typical places..thighs, ass, hips, waist. She even has the rolls that a obese person who has lost weight, but it still overweight would have. However from the front, one wonders if Pat is male. No tits to speak of, masculine barrel type chest, face appears sorta of manly. If it wasn't for the shoulder length hair, you would think it male from the front. Pat tends to wear spandex biking shorts along with a semi tight sleeveless tshirt. However, do to the abdomanal fat rolls one can't get a clear view to see if Pat has a package. So the question remains...is Pat male or female.....


Posted by: boilermaker

Trips, those deads are awesome Would you believe I've never tried a real deadlift before. I always do a romanian deadlift and start off the rack in the curl cage. I think I am going to implement full deads in my heavy week.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Pat. is Pat male or female.....



Posted by: boilermaker

Pat clearly wears the pants in whatever relationship they are in.


Posted by: Triple Threat

The sun finally appeared and the temps got up to the mid 40's, so today's cardio goes in the books as a 30 minute walk before lunch. Not as good as the running, but better than nothing.


Posted by: Burner02

Quote:
Originally Posted by Devlin
cute and look good on your arm, but why don't you try dating a real woman who actually knows what weight training is." That or "man she must be damn good in bed or with her mouth because she sure don't seem to know how to workout out anything else." Opps sorry....bad girl slipped out again.....
.
maybe....you know of somebody....that is....both?


Happy Hump Day, D!


Posted by: Burner02

Quote:
Originally Posted by DeadBolt
Hey I'm 5'6"!! But I'm a tad over 200lbs!!! And yes I am the man!!!!
at least, that is what his mom tells him...

sorry brotha...too easy NOT to pass up....



Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
455 x 1
465 x 1
475 x 1
485
.
yeah...what they said.... I may have to try heavy deads on Friday....u wear a belt for those?


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
I may have to try heavy deads on Friday....u wear a belt for those?



Posted by: DeadBolt

Quote:
Originally Posted by Burner02
yeah...what they said.... I may have to try heavy deads on Friday....u wear a belt for those?
I bet you would right burns?

Quote:
Originally Posted by Burner02
at least, that is what his mom tells him...

sorry brotha...too easy NOT to pass up....
No thats what your mom said

Trip thats one hell of a workout bro! Killer weights!


Posted by: Burner02

neither have I. I don't feel it does anything for me there...only time I use belt is for heavy squats.

as opposed to me seeing guys wearing a belt to do...bench press...


Posted by: DeadBolt

Quote:
Originally Posted by Burner02
neither have I. I don't feel it does anything for me there...only time I use belt is for heavy squats.

as opposed to me seeing guys wearing a belt to do...bench press...
Same here....I only wear a belt for heavy squats or sometimes after some heavy deadlifting and I want to do bent over rows. I'll use it for a set or two but thats it.

And I never understood why people always use a belt its so stupid! Work your damn core more!!!


Posted by: Burner02

Quote:
Originally Posted by DeadBolt
I bet you would right burns?


No thats what you mom said

Trip thats one hellof a workout bro! Killer weights!
I would right burns...what?

C'mon, DB...u can do better than that! If you are gona 'hit' me...put some STANK on it!


Posted by: DeadBolt

Quote:
Originally Posted by Burner02
I would right burns...what?

C'mon, DB...u can do better than that! If you are gona 'hit' me...put some STANK on it!
Sorry I'm such a genious my mind works faster then my fingers.....can't help being the shit sometimes ya know!

Oh don't worry its war now!!!!!!


Posted by: b_reed23

Nice workout Trips!!...were those some SEXY STRAPLESS DEADLIFTS??

by the way...met the cousin of "the man" today..he is the "pretty boy". He comes to the gym in shiny, brand new white Nikes, and a white tee, gym shorts and jacket that match. He also has enough gel in his spiked hair to choke a mule, and after every set he touches it and looks int he mirror to make sure he still looks "pretty". He mostly walks around talking to all of the women between sets, hoping to "score"


Posted by: Burner02

Quote:
Originally Posted by b_reed23
Nice workout Trips!!...were those some SEXY STRAPLESS DEADLIFTS??

by the way...met the cousin of "the man" today..he is the "pretty boy". He comes to the gym in shiny, brand new white Nikes, and a white tee, gym shorts and jacket that match. He also has enough gel in his spiked hair to choke a mule, and after every set he touches it and looks int he mirror to make sure he still looks "pretty". He mostly walks around talking to all of the women between sets, hoping to "score"
was it this guy??http://http://profile.myspace.com/in...endID=28707875


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Wed, Jan 25. ME Squat/DL

Box Squats (9”)
135 x 3
185 x 3
225 x 3
250 x 3
275 x 2
295 x 1
305 x 1

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
455 x 1
465 x 1
475 x 1
485

Good Mornings
225 x 4
245 x 4
265 x 3
275 x 3
295 x 2

Shrugs
245 x 15
315 x 10
365 x 5

Lying Leg Curl
50 x 15
62 x 10
75 x 5

Horizontal Leg Press
200 x 15
240 x 10
280 x 5

Seated Calve Raise
135 x 15
150 x 10
160 x 6

Hanging Leg Raise
10, 8

Cardio
again. Damn rain coming down hard again at cardio time. Of course, it stopped about an hour later.
Awesome w/o Brother Triple, you have some serious strength in here my Friend!!!


Posted by: gwcaton

Nice wo Trip,
especially the deads ! Amazing how much diff 10 lbs makes, but it looks like 500 is not far away


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Same here....I only wear a belt for heavy squats or sometimes after some heavy deadlifting and I want to do bent over rows. I'll use it for a set or two but thats it.

And I never understood why people always use a belt its so stupid! Work your damn core more!!!
DeadBolt

I used to wear a belt, too. And for just about every exercise. Why? Because everyone else did. Monkey see, monkey do.

It took a long time for me to wise up. I have no idea where it is now. Which suits me just fine.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
Nice workout Trips!!...were those some SEXY STRAPLESS DEADLIFTS??
Billie

I never use straps on DLs, just chalk. Don't know how sexy they were though.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
Burner

Link didn't work.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o Brother Triple, you have some serious strength in here my Friend!!!
Arch

Thanks for the encouragement.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip,
especially the deads ! Amazing how much diff 10 lbs makes, but it looks like 500 is not far away
Gary

Thanks. 10 lb can make a huge difference when you're up near a 1 RM. I actually got 485 a couple of inches off the floor, so maybe I can get that in another few weeks.


Posted by: yellowmoomba

That looks like a killer workout TT !! Squats and deads (and more!!!)





Posted by: DeadBolt

Quote:
Originally Posted by Triple Threat
Gary

Thanks. 10 lb can make a huge difference when you're up near a 1 RM. I actually got 485 a couple of inches off the floor, so maybe I can get that in another few weeks.
Agreed 10lbs does make one heck of a difference when your workign near your 1RM!!

As for the belts....yea ya got a point monkey see monkey do....everyone did that at one point!


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
That looks like a killer workout TT !! Squats and deads (and more!!!)
YM

A killer it was. I felt fine all day yesterday, but when I woke up this morning there was some major DOMS going on.


Squats and deads and more. Oh my!


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Agreed 10lbs does make one heck of a difference when your workign near your 1RM!!

As for the belts....yea ya got a point monkey see monkey do....everyone did that at one point!
DeadBolt

It's too bad there wasn't something like IM when I started lifting. I would have avoided a lot of mistakes and saved myself a lot of aggravation.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
It's too bad there wasn't something like IM when I started lifting. I would have avoided a lot of mistakes and saved myself a lot of aggravation.
Amen to that my Friend!!!


Posted by: Triple Threat

Too soon old. Too late smart.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Too soon old. Too late smart.
Words of Wisdom!!!


Posted by: Burner02

Quote:
Originally Posted by DeadBolt
As for the belts....yea ya got a point monkey see monkey do....everyone did that at one point!
Speak for yourself, ladder 49! I never used a belt for anything other than heavy squats...

Quote:
Originally Posted by Triple Threat
going on.
yeah...my legs are DOM....BIT TIME...


Posted by: Triple Threat

Fri, Jan 27. DE Bench

Bench Press (Dropping the speed benching for a while)
195 x 10
235 x 5
165 x 10

Incline BB Press
165 x 6
205 x 2
135 x 12

Close Grip Press
165 x 7
175 x 4
135 x 9

Skullcrushers (I got the required number of reps, but had to lower the weights)
55 x 10
75 x 5
35 x 15

Lat Pulldowns
13 plates x 10
15 plates x 5
10 plates x 13

BB Rows
190 x 8
210 x 5
170 x 12

HS High Rows
210 x 8
260 x 5
180 x 13

BB Military Press
85 x 10
110 x 5
65 x 13

BB Curls
70 x 10
85 x 5
55 x 15

Cardio: 1 mile jog
It was too cold to do any sprinting, so I resorted to 4 laps around the track.

Weights and/or reps were down on all the tricep exercises, but other than that, workout was OK.


Posted by: b_reed23

looks great TT...big weekend planned??


Posted by: Archangel

Dynamite w/o my Friend!!! Everything is looking solid, way to go!!! With the #'s your pushin around, your Tri's are bound to be fatigued!!!


Posted by: Devlin

I count 6 out of 9 I'd say that is a damn good workout


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Cardio: 1 mile jog
It was too cold to do any sprinting, so I resorted to 4 laps around the track.
Curious. What do you mean by this?


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
looks great TT...big weekend planned??
Billie

Nothing special going on. My son has a soccer game and I've got lots to do around the house. I also need to get started on my taxes, make sure I have all the forms I need, etc. Last year I procrastinated until April. I'm not going to do that again this year.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Dynamite w/o my Friend!!! Everything is looking solid, way to go!!! With the #'s your pushin around, your Tri's are bound to be fatigued!!!
Arch

It was a strange workout. Got a good night's sleep, felt good in the morning and was raring and ready to go. Then the bottom fell out on all the tricep exercises. I was starting to get until I got to the back exercises, and then I was


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I count 6 out of 9 I'd say that is a damn good workout
Devlin

Certainly better than 6 out of 9

I wanted to put thumbs on each set, but there's a limit of 10 smileys per post.

I guess that means I can't do any more than 10 different exercises.


Posted by: Devlin

Another member of the family....."Mr Mirror" or otherwise know as "Mr dumbbell" . "Mr Mirror" has to lift dumbbells right smack infront of a mirror so he doesn't miss a single movement of a muscle. However, he is also known as "Mr Dumbbell" because the rack of dumbbells is right in front of a mirror so when he selects his dumbbells that's where he lifts so he can not only see himself in the mirror and but not have to move when replacing the dumbbells. If anyone wants dumbbells that are close in weight to what he is using or from the rack below, you just have to wait because "Mr Mirror" can not move away from either the rack or the mirror.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
Curious. What do you mean by this?
Burner

It was 20 degrees when I went running. I felt it was too cold to do any sprinting. I didn't want any pulled muscles, especially since I'll be doing legs tomorrow.


Posted by: gwcaton

Quote:
Originally Posted by Archangel
Dynamite w/o my Friend!!! Everything is looking solid, way to go!!! With the #'s your pushin around, your Tri's are bound to be fatigued!!!
what he said


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
what he said
Thanks, Gary.


Posted by: Triple Threat

Sat, Jan 28 DE Squat/DL

Box Squats
195 x 2 (8 sets)

Squats
175 x 15
195 x 10
215 x 5

Speed Deadlifts
295 x 2 (6 sets)

Shrugs I based today’s weights on last Saturday’s numbers instead of Wednesday’s, so it’s on this one
255 x 15
295 x 10
345 x 5

SLDL just barely
225 x 12
275 x 6
295 x 4

45 deg Leg Press
540 x 15
630 x 10
720 x 5

Seated calve raises
100 x 12
125 x 8
150 x 5

Ab Crunch Machine
100 x 15
135 x 12
170 x 6
180 x 3

Soccer Field Cardio
Sprint one length, jog back, catch breath. Repeat 5 times.


Posted by: Devlin

Fantastic workout


Posted by: b_reed23

look at the weight on those ab crunches!


Posted by: gwcaton