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


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Posted by: Burner02

things are overcast and chilly....here the mountains are getting SLAMMED with snow...and I can't get up there to board in it...

same here! go to car and make a couple calls, then tear into my chicken salad...hhmm....


Posted by: b_reed23

oh...forgot to mention...I use double overhand for SLDL, but double underhand for rows...


Posted by: Pylon

Quote:
Originally Posted by Burner02
things are overcast and chilly....here the mountains are getting SLAMMED with snow...and I can't get up there to board in it...

same here! go to car and make a couple calls, then tear into my chicken salad...hhmm....
I noticed my flight to Denver is showing a 30% on time rate.

I blame the snow. How much is on the ground out there?

BTW, there will not be boarding while I am there, but if you are nice, I'll tell you my one snowboarding story from Edmonton....


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Then that seals it. If it's good enough for Arch and seconded by Billie, then it's good enough for TT. Now I just have to remember to use that grip tomorrow.
Let us know how you like it my Friend!!!


Posted by: Devlin

What the heck is going on in here Trip got bumped to page 2


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
What the heck is going on in here Trip got bumped to page 2
Devlin

Thanks for the bump. My IM time has been reduced lately.


Posted by: Triple Threat

Fri, Feb 3 ME DL

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
485 (twice)

Squat walkouts
405 x 3 sets

Squat Partials
365 x 2 (3 sets)

Good Mornings
225 x 5 (3 sets)


Squats
185 x 13
205 x 7
225 x 4

Shrugs (front) (new)
285 x 15
325 x 8
375 x 3

Lying Leg Curl (new)
56 x 15
68 x 10
81 x 5

45 deg Leg Press
560 x 15
650 x 10
740 x 5

Seated calf raises
115 x 15
140 x 9
165 x 3

Cardio – 10 minutes on an EFX cross-trainer machine


Posted by: b_reed23

woohoo! 740 on the leg press!!


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Fri, Feb 3 ME DL

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
485 (twice)

Squat walkouts
405 x 3 sets

Squat Partials
365 x 2 (3 sets)

Good Mornings
225 x 5 (3 sets)


Squats
185 x 13
205 x 7
225 x 4

Shrugs (front) (new)
285 x 15
325 x 8
375 x 3

Lying Leg Curl (new)
56 x 15
68 x 10
81 x 5

45 deg Leg Press
560 x 15
650 x 10
740 x 5

Seated calf raises
115 x 15
140 x 9
165 x 3

Cardio – 10 minutes on an EFX cross-trainer machine
Awesome w/o and Cardio too!!! Thats a Buttload of weight on them there Leg Presses my Friend!!! What is a partial squat??? Do you only go down slightly, sorry, was just wondering, you Heavy Metal Maniac!!!


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
woohoo! 740 on the leg press!!
I'm more impressed with 560 x 15 = 8400 lbs, 740 x 5 = 3700 lbs

Nice wo Big Daddy And a couple of new Exercises


Posted by: Pylon

Nice work, Trips, but those are odd numbers on the lying curls. How are you doing them?


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
woohoo! 740 on the leg press!!
Billie

I've got 1000 in my sight. I may need binoculars to see it, but it's in my sight.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o and Cardio too!!! Thats a Buttload of weight on them there Leg Presses my Friend!!! What is a partial squat??? Do you only go down slightly, sorry, was just wondering, you Heavy Metal Maniac!!!
Arch

Thanks. I go about half-way down (maybe a little less) on partial squats (what most people call squatting). I use it just to get used to having a heavy weight on my back. It also works the top part of the movement.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Arch

Thanks. I go about half-way down (maybe a little less) on partial squats (what most people call squatting). I use it just to get used to having a heavy weight on my back. It also works the top part of the movement.
Isn''t that the truth !!!
Makes sense, completely my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
I'm more impressed with 560 x 15 = 8400 lbs, 740 x 5 = 3700 lbs

Nice wo Big Daddy And a couple of new Exercises
Gary

Thanks! I felt the 15 rep set more than the 5 rep one. Now that I see the work load in black and white, I understand why.

I added a couple of new exercises to complete the new workout. Now to let this routine settle out for a couple of weeks, at least.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Nice work, Trips, but those are odd numbers on the lying curls. How are you doing them?
Pylon

I do them lying down.


The machine has plates which weigh 12.5 lbs each. There are also 6 lb plates which can sit on top of the stack. So today the first set was done with the pin at 50 plus one extra plate, the second set at 62.5 plus plate (I didn't bother entering the .5) and the last set at 75 plus plate.


Posted by: Devlin

That workout was incredible

Your welcome for the bump yesterday


Posted by: Triple Threat

Sat, Feb 4 DE Bench

Suspended Bench Press (bar set about 2-3” above chest)
165 x 3 (8 sets)

Incline BB Press
165 x 10
205 x 3
135 x 15

Close Grip Bench Press
165 x 9
175 x 5
135 x 12

Skullcrushers
60 x 10
80 x 3
40 x 15

Lat Pulldowns
14 plates x 8
16 plates x 3
10 plates x 13

BB Rows (double underhand grip) I think that I started too light on these.
165 x 10
205 x 5
155 x 13

BB Military Press
95 x 9
115 x 3
65 x 13

BB Curls
75 x 8
90 x 4
65 x 11

Ab Crunch Machine
115 x 15
135 x 10
160 x 6
160 x 6

Soccer Field Cardio
Sprint one length (20-25 sec), jog back (40-50 sec), catch breath (45-55 sec). Repeat 5 times.
Take halftime break while the inner coach said stamina sucks.
Repeat 3 more times.

I finally decided to see just how long I was actually running vs resting, so I timed today’s runs. I would like to reduce the time of the recovery periods.


Posted by: gwcaton

Looks like a lot of on that wo

Is the rep scheme for each set yours or is it a westside thing ?


Posted by: Archangel

Awesome w/o BRother Triple!!! Excellent #'s my Friend!!!


Posted by: Pylon

Dang, that's a lot of bench work!


Posted by: Triple Threat

Mon, Feb 6 ME Squat

Squats (all sets full squats)
135 x 3
225 x 3
275 x 2
315 x 1
335

Rack Deadlifts (just below the kneecap)
405 x 2 + 10 second hold on last rep
475 x 2 + 10 second hold on last rep
505 x 1 + 5 second hold

Squats
185 x 11
205 x 6
225 x 3

BB Shrugs (behind back)
295 x 15
345 x 8
385 x 4

45 deg Leg Press
590 x 15
680 x 7
770 x 4

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

Seated calf raises
125 x 10
140 x 9
165 x 5

Ab Crunch Machine
90 x 10
135 x 15
170 x 5
160 x 6

Cardio 5 minutes of intervals on elliptical machine

Time: 80 minutes (took some extra time between sets today).


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Is the rep scheme for each set yours or is it a westside thing ?
Gary

The rep scheme is from Iron Man HIT (check the sub-forum in the training forum). I'm not smart enough to come up with this on my own.

There are 3 different types of fibers which comprise the muscles and each type needs a different rep range to be targeted. I forget which is which, but one type needs a rep range of 3-5, one from 6-10, and one from 11-15.

For lower body and traps, the suggested order is high, medium, low. For the other body parts, it's medium, low, high. I decided to try this scheme for all my accessory work. I think gopro's p/rr/s program also utilizes this type of training, although the grouping is different.


Posted by: boilermaker

Hey there TT. Sorry I've been away for a while. Sorting out some stuff. Workouts look, well.........pretty freakin' heavy.


Posted by: Devlin

Great workout! I see lots of


Posted by: b_reed23

holy shit....505lb Rack Deads????????????


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Gary

The rep scheme is from Iron Man HIT (check the sub-forum in the training forum). I'm not smart enough to come up with this on my own.

There are 3 different types of fibers which comprise the muscles and each type needs a different rep range to be targeted. I forget which is which, but one type needs a rep range of 3-5, one from 6-10, and one from 11-15.

For lower body and traps, the suggested order is high, medium, low. For the other body parts, it's medium, low, high. I decided to try this scheme for all my accessory work. I think gopro's p/rr/s program also utilizes this type of training, although the grouping is different.
Looking awful strong for someone who was tired

Doing prrs is why I noticed your rep scheme


Posted by: Archangel

FANTASTIC w/o BRother Triple!!! Lots and LOTS of Thumbs up my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Hey there TT. Sorry I've been away for a while. Sorting out some stuff. Workouts look, well.........pretty freakin' heavy.
boiler

I've been reading your journal. Looks like things are brightening up, though.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Great workout! I see lots of
Dev

Thanks. s are good!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
holy shit....505lb Rack Deads????????????
Billie

Deads are a lot easier when you start them from knee height.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Looking awful strong for someone who was tired

Doing prrs is why I noticed your rep scheme
Gary

I've noticed some similarities between p/rr/s and the Iron Man HIT wrt rep schemes, although the programs are very different wrt to actual workouts.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
FANTASTIC w/o BRother Triple!!! Lots and LOTS of Thumbs up my Friend!!!
Arch

Thanks. Me wantem more s.


Posted by: Triple Threat

Wed, Feb 8 ME Bench

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

First time doing these as a max effort exercise, so of course any weight would have been a PR.

Decline Bench Press (changed from flat bench previously)
205 x 10
235 x 4
165 x 15

Pull-ups
BW+5 x 7 (one rep more)
BW+10 x 4
BW x 5, rest 10 sec, 2

BB Rows (double underhand)
185 x 10 (up)
215 x 4 (up)
155 x 12 (down)

Dips
BW+20 x 7 (up)
BW+30 x 3 (up)
BW x 10 (down)

Tricep Extensions Machine
93 x 10
106 x 5
75 x 10

DB Military Press
40 x 9 (same)
50 x 4 (up)
25 x 10 (down)

EZ Bar Preacher Curls
65 x 10
75 x 4
55 x 10

Hanging Leg Raises
7
6
4

Cardio
Football field – jog 100 yds, sprint 100 yds, jog 100 yds, rest. Repeat 3 times.

Workout time (weights only): 80 minutes

I was feeling the effects of a head cold (came on suddenly yesterday afternoon) and the medicine to alleviate some of the symptoms. Stamina was down, as evidenced by the drop in reps on the third set (highest rep set). Cardio took a beating, too. Workouts are taking about 10 minutes too long. Rest periods need to be shortened.


Posted by: b_reed23

weighted pullups???


Posted by: Archangel

Quote:
Originally Posted by b_reed23
weighted pullups???
Fantastic w/o BRother Triple!!!


Posted by: Burner02

dammit! Nice #'s! ok...ok...time for this fat ass to get back at it....
505 rack deads....holy schnikes!!!!!!
(I'm trying to put that into a useful everyday perspective: For me...some ass-hat refusing to leave the club..and forcing me to become pro-active in is early departure: Average guy = 180lbs.... me: can rack dead....505.....if guy is on ground, grab him and haul him up REAL quick like and in a hurry...like a small sack of flour....in front of several hundreds of pairs of eyes...Guys: hmm,..he just tossed that guy like it was nothing....think I will behave. Women: hhmm...is it hot in here? wonder if we'd have cute kids???)



don't worry....in my day dreams, I don't wear a cape...



Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
weighted pullups???
Billie

I have to do something to shock the old body!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Fantastic w/o BRother Triple!!!
Arch

Thanks. I can't let you get too far ahead of me, now can I?


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
dammit! Nice #'s! ok...ok...time for this fat ass to get back at it....
505 rack deads....holy schnikes!!!!!!
(I'm trying to put that into a useful everyday perspective: For me...some ass-hat refusing to leave the club..and forcing me to become pro-active in is early departure: Average guy = 180lbs.... me: can rack dead....505.....if guy is on ground, grab him and haul him up REAL quick like and in a hurry...like a small sack of flour....in front of several hundreds of pairs of eyes...Guys: hmm,..he just tossed that guy like it was nothing....think I will behave. Women: hhmm...is it hot in here? wonder if we'd have cute kids???)



don't worry....in my day dreams, I don't wear a cape...
Burner

You could always rescue a fair maiden trapped under a car. Just lift it up and let her crawl out. She'd be forever grateful, I'm sure.

Or you might just be walking past a hottie in the weight room with a 65 lb barbell stuck on her chest.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Burner

You could always rescue a fair maiden trapped under a car. Just lift it up and let her crawl out. She'd be forever grateful, I'm sure.

Or you might just be walking past a hottie in the weight room with a 65 lb barbell stuck on her chest.

Funny, very funny. However, I escaped on my own with no help from any man


Posted by: gwcaton

Nice wo !!!!!

There is no stopping Big Daddy Trip


Posted by: yellowmoomba

Nice PRs

I see you are adding more weight to your dips and pullups.




Posted by: Pylon

Dang, Trips. Nice wieghts you're throwing around!


Posted by: boilermaker

I'm a little late here, so, what everyone else said. Way to go Trips


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo !!!!!

There is no stopping Big Daddy Trip
Gary

Thanks. I can only hope so.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
I see you are adding more weight to your dips and pullups.
YM

I've got start sometime or I'll never catch up to you.


Posted by: Triple Threat

Pylon and boiler

Thanks muchly!


Posted by: Triple Threat

Yesterday’s workout fell victim to my cold. Although I was starting to feel better by Thursday night, I think it was more wishful thinking than reality that I would be able to workout on Friday. I packed my stuff for the gym, but didn’t set the alarm. I thought that if I could wake up on my own, I’d workout, otherwise I’d just sleep in. As it turned out, the extra three hours of sleep was what my body really needed.

I then had to decide do I a)just skip Friday’s workout and continue with the normal rotation, b)slide the next couple of workouts to the right and fit yesterday’s in, or c)double up on Saturday, doing one workout in the morning and the other in the afternoon.

Sanity prevailed and I wound up doing a mixed workout, deadlifts plus an abbreviated dynamic effort upper body workout.

Sat, Feb 11 DE Bench + Deadlifts

Suspended Bench Press (bar set about 2-3” above chest)
185 x 3 (8 sets)

Incline BB Press
175 x 8
205 x 3
145 x 12

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
485 x 1
500 x 1 (that ties a PR)

Close Grip Bench Press
165 x 10
185 x 5
135 x 15

Lat Pulldowns
14 plates x 10
16 plates x 4
10 plates x 15

BB Rows (double underhand grip)
195 x 9
215 x 5
155 x 12

Ab Crunch Machine
90 x 12
135 x 12
160 x 7

Soccer Field Cardio
Jog one length, sprint back, catch breath. Repeat 3 times.

Body weight: 229 (dressed). I’ve gone from fluctuating between 222 and 228 to between 226 and 231. Pants still fit the same, though. Since the beginning of the year, I’ve doubled my creatine intake from 10g on workout days and 5g on non-workout days. Strength has been increasing somewhat along with the weight. As long as I don’t have to buy any new pants, I’ll ride this experiment out a little longer.


Posted by: Triple Threat

Time to introduce another member of the "family". She's Anorexic Annie, and I've seen more meat on a picked-over Thanksgiving turkey carcass. She came in and did a couple of sets of swinging leg extensions and then sat down on the shoulder press machine. I don't recall her actually lifting any weight on it, perhaps she thought it was a chair.


Posted by: Devlin

Ohh I shouldn't laugh, that actually sad to see someone that thin who is still working out. The damage she is doing to her body just leaves me shaking my head.

As for you Trip Great come back from being sick.


Posted by: Archangel

FANTASTIC PR my Friend, I knew youd HIT 500, way to go!!! Great w/o too Brother Triple!!!
Annorexic Annie huh??? What is with some people???


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Yesterday’s workout fell victim to my cold. Although I was starting to feel better by Thursday night, I think it was more wishful thinking than reality that I would be able to workout on Friday. I packed my stuff for the gym, but didn’t set the alarm. I thought that if I could wake up on my own, I’d workout, otherwise I’d just sleep in. As it turned out, the extra three hours of sleep was what my body really needed.

I then had to decide do I a)just skip Friday’s workout and continue with the normal rotation, b)slide the next couple of workouts to the right and fit yesterday’s in, or c)double up on Saturday, doing one workout in the morning and the other in the afternoon.

Sanity prevailed and I wound up doing a mixed workout, deadlifts plus an abbreviated dynamic effort upper body workout.

Sat, Feb 11 DE Bench + Deadlifts

Suspended Bench Press (bar set about 2-3” above chest)
185 x 3 (8 sets)

Incline BB Press
175 x 8
205 x 3
145 x 12

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
485 x 1
500 x 1 (that ties a PR)

Close Grip Bench Press
165 x 10
185 x 5
135 x 15

Lat Pulldowns
14 plates x 10
16 plates x 4
10 plates x 15

BB Rows (double underhand grip)
195 x 9
215 x 5
155 x 12

Ab Crunch Machine
90 x 12
135 x 12
160 x 7

Soccer Field Cardio
Jog one length, sprint back, catch breath. Repeat 3 times.

Body weight: 229 (dressed). I’ve gone from fluctuating between 222 and 228 to between 226 and 231. Pants still fit the same, though. Since the beginning of the year, I’ve doubled my creatine intake from 10g on workout days and 5g on non-workout days. Strength has been increasing somewhat along with the weight. As long as I don’t have to buy any new pants, I’ll ride this experiment out a little longer.
Nice wo Trip

Glad to see your experiment is working for. I was thinking of getting back to creatine. Maybe next month when I can get it bogo .


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
As for you Trip Great come back from being sick.
Devlin

Thanks. I've been thinking maybe I should get sick again next week and see if I can beat the record. Hey, I could be on to some new training technique.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
FANTASTIC PR my Friend, I knew youd HIT 500, way to go!!! Great w/o too Brother Triple!!!
Annorexic Annie huh??? What is with some people???
Arch

Thanks. It came a lot sooner than I had thought. Just had one of those good days in the gym - it does happen every once in a while.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip

Glad to see your experiment is working for. I was thinking of getting back to creatine. Maybe next month when I can get it bogo .
Gary

Thanks. Creatine is relatively inexpensive, so it's not a big financial drain, but what is bogo?


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Gary

Thanks. Creatine is relatively inexpensive, so it's not a big financial drain, but what is bogo?
Buy one get one FREE


Posted by: Triple Threat

Today is bonus cardio day! So far I've done two 20-minute sessions of HISS. And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask? It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Today is bonus cardio day! So far I've done two 20-minute sessions of HISS. And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask? It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.

I do not envy you in the least . But I guess all that white stuff is good for something .


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Today is bonus cardio day! So far I've done two 20-minute sessions of HISS. And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask? It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.
you might be on to something my Friend!!!


Posted by: yellowmoomba

500 on DL's!!!

Have fun with the HISS ....


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Today is bonus cardio day! So far I've done two 20-minute sessions of HISS. And after dinner, I'll go back outside for another session, perhaps 30 minutes or so.

What is HISS you might ask? It stands for High Intensity Snow Shoveling. Sure hope the gym is open early tomorrow.
Atleast someone is making the best of all that white stuff. But you know they do make these wonderful machines called snow blowers I hear they make moving snow easier


Posted by: boilermaker

TT, if you run into a BOGO Snowblower deal let me know. I need one, too.


Posted by: b_reed23

we have some snow here too...got pretty icy the last few days

awsome couple of workouts, Trips, those deads are amazing!


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
500 on DL's!!!

Have fun with the HISS ....
YM

Love HISS. Nothing like shoveling snow while it's whipping at 50 mph into your face! Luckily, we didn't get it as bad as those in Philly and NYC. We had only 7-10 inches here. It is hard to tell because of all the drifting.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
But you know they do make these wonderful machines called snow blowers I hear they make moving snow easier
Devlin

Yes, I've heard of them, but I can't justify spending $500-$700 for something I'd get to use 2 or 3 times a year. It's not just the initial outlay, but then you've got maintain it too. Too much time for so little payback.

I do have a riding lawn mower with a blade, which is what I normally use, but this time there was a sheet of ice on the bottom of the snow, and I wouldn't have been able to get any traction, which would be a big problem since my driveway is on an incline.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
TT, if you run into a BOGO Snowblower deal let me know. I need one, too.
boiler

Do any of the places like Home Depot have year end clearances? If I were going to invest in one, that's the place I'd look.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
we have some snow here too...got pretty icy the last few days

awsome couple of workouts, Trips, those deads are amazing!
Billie

After we got through January, I thought we might have a snowless winter. Oh well, I can handle one storm a year.


Posted by: Triple Threat

Mon, Feb 13 ME Squat

Squats (all sets full squats)
135 x 3
185 x 3
225 x 3
275 x 3 (up 1 rep)
315 x 1
335 (still stuck at the bottom)

Walkouts + 5 sec hold
405
455
495
545

Good Mornings
225 x 3
255 x 3

Speed Deadlifts
315 x 1 (4 sets)

Squats
185 x 13
205 x 6
225 x 4

BB Shrugs (behind back)
315 x 15
345 x 10
385 x 5

45 deg Leg Press
630 x 15
690 x 10
780 x 5

Lying Leg Curl
68 x 15
81 x 10
93 x 5

Ab Crunch Machine
90 x 15
135 x 10
160 x 8
160 x 4

Cardio

Squats seem to be stuck. I’m thinking of switching squat and deadlift days, so that I’ll have an extra day of rest after deads before tackling heavy squats.


Posted by: Devlin

LOL...my parents and sister are just outside of Philly. However, I think my dad and the neighbor both have snowblowers. When they get snow like this it's like watching Tim Allen and Bob Vela (I know I screwed up his name) have a "more power" competition. Boys and their toys If not the neighbor's son has a snow removal business so they set


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Mon, Feb 13 ME Squat

Squats (all sets full squats)
135 x 3
185 x 3
225 x 3
275 x 3 (up 1 rep)
315 x 1
335 (still stuck at the bottom)

Walkouts + 5 sec hold
405
455
495
545

Good Mornings
225 x 3
255 x 3

Speed Deadlifts
315 x 1 (4 sets)

Squats
185 x 13
205 x 6
225 x 4

BB Shrugs (behind back)
315 x 15
345 x 10
385 x 5

45 deg Leg Press
630 x 15
690 x 10
780 x 5

Lying Leg Curl
68 x 15
81 x 10
93 x 5

Ab Crunch Machine
90 x 15
135 x 10
160 x 8
160 x 4

Cardio

Squats seem to be stuck. I’m thinking of switching squat and deadlift days, so that I’ll have an extra day of rest after deads before tackling heavy squats.
Great w/o Brother Triple!!! When my squats where stuck, I switched to pre-exhausts, and my squats jumped back up!!! Just my 2 cents my Friend!!!


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
boiler

Do any of the places like Home Depot have year end clearances? If I were going to invest in one, that's the place I'd look.
I don't know. If I buy one it will be at an estate sale or auction. Like you said, big initial investment that just sits around most of the time.

Nice workout, Trips


Posted by: gwcaton

Nice wo Trip ,
what exactly is a speed deadlift ? Sounds like torture . What is its purpose ?


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
When my squats where stuck, I switched to pre-exhausts, and my squats jumped back up!!! Just my 2 cents my Friend!!!
Arch

That's interesting. I wonder why tiring them out first would be beneficial? I wish I could nail the weak link. It was easy for bench and deads, but I haven't found it for squats yet.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
what exactly is a speed deadlift ? Sounds like torture . What is its purpose ?
Gary

It's doing the lift as fast as possible while maintaining good form. The suggested weight is about 60% of 1RM, and you're supposed to apply the same amount of force that you would use on a 1RM. So in theory you'd be moving the 60% weight much faster. It's supposed to develop explosive speed. Does it work? Dunno, but it doesn't seem to hurt. Plus I use it to check my form, making sure I'm not developing any bad habits.


Posted by: Triple Threat

I've decided to make yet another (minor) change to the workout schedule. Since max DLing on Friday leaves only 2 days for recovery until max squatting on Monday, I'm going to switch Mon and Fri, doing max DL on Mon and max squat on Fri. Hopefully the extra day of rest (and a non-workout day besides) will kick start my stalled squats. So if you're waiting for me to top that 500 lb DL, it'll have to wait until next week.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Arch

That's interesting. I wonder why tiring them out first would be beneficial? I wish I could nail the weak link. It was easy for bench and deads, but I haven't found it for squats yet.
Seriously, try 'em!!! Keep the same weight your at now, only do them after a pre-exhaust, do a 3 week cycle like that, and then test it, I will almost guarantee you'll smash the plateau!!! It's not easy by any means, but I really enjoy the pre-exhausts!!!


Posted by: boilermaker

You all dug out yet!? Looks like you guys got throttled out there.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
You all dug out yet!? Looks like you guys got throttled out there.
boiler

We got only about 7-9 inches where I live and we were pretty much dug out by Sunday night. Areas further south got it worse - Philly with about 20 inches and NYC with 27. There were no school cancellations or even delays for Monday. And the gym was open bright and early, with all the slackers staying home.

Interestingly, the place where I work was shut down on Monday due to a water main break that occurred Sunday afternoon. So I wound up with a bonus day off!


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
boiler

We got only about 7-9 inches where I live and we were pretty much dug out by Sunday night. Areas further south got it worse - Philly with about 20 inches and NYC with 27. There were no school cancellations or even delays for Monday. And the gym was open bright and early, with all the slackers staying home.

Interestingly, the place where I work was shut down on Monday due to a water main break that occurred Sunday afternoon. So I wound up with a bonus day off!
7-9 isn't too bad. 27 . I remember in 1977 when I was a kid, we had snow up to the roofline of our house. I had one heck of a cool snow fort!

That's great when you get an unexpected day off. My wife is a teacher, so I have to suffer with getting up and going to work while she sleeps in once in a while.


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
I've decided to make yet another (minor) change to the workout schedule. Since max DLing on Friday leaves only 2 days for recovery until max squatting on Monday, I'm going to switch Mon and Fri, doing max DL on Mon and max squat on Fri. Hopefully the extra day of rest (and a non-workout day besides) will kick start my stalled squats. So if you're waiting for me to top that 500 lb DL, it'll have to wait until next week.
Damn !!!!! Looks like I lose We had a pool going and I picked this week






Posted by: Devlin

Quote:
Originally Posted by Triple Threat
boiler

We got only about 7-9 inches where I live and we were pretty much dug out by Sunday night. Areas further south got it worse - Philly with about 20 inches and NYC with 27. There were no school cancellations or even delays for Monday. And the gym was open bright and early, with all the slackers staying home.

Interestingly, the place where I work was shut down on Monday due to a water main break that occurred Sunday afternoon. So I wound up with a bonus day off!
Y'all can keep all that white stuff, I'll stick with the 4" or less that gone with 24 hours


Posted by: b_reed23

I agree !


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I'll stick with the 4" or less
Quote:
Originally Posted by b_reed23
I agree !
You two are sure easy to please!


Posted by: Triple Threat

Wed, Feb 15 ME Bench

Suspended Bench Press
135 x 3
185 x 3
225 x 3
255 x 3
265 x 1
275 x 1 PR
285

I found a way to do these so that I start out about 1 inch above chest level. This makes it much harder and even the 255 was a struggle.

Decline Bench Press
215 x 10
235 x 5
175 x 13

Pull-ups
BW+5 x 6
BW+10 x 3
BW-16 x 7, BW-22 x 3 (back on welfare )

BB Rows (double underhand)
195 x 10
225 x 5
155 x 15

Dips
BW+20 x 9
BW+30 x 5
BW x 12

Skull Crushers
65 x 10
85 x 4
45 x 15

DB Military Press
40 x 10 (up 1)
50 x 3 (down 1)
25 x 15 (up 5)

Machine Preacher Curls new this week
62 x 10
75 x 5
50 x 13

Hanging Leg Raises
10
9
6

Cardio
5 minutes of intervals on an elliptical machine

Workout time (weights only): 80 minutes


Posted by: b_reed23

WOOHOO...awsome Rows!!!!!!!!


Posted by: gwcaton

Pr's , lots of thumbs up, , dips looking good ... Nice wo Trip


Posted by: Archangel

Excellent PR, and Solid w/o Brother Triple!!! How did you like the underhand grip for rows???


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
WOOHOO...awsome Rows!!!!!!!!
Thanks, Billie.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Pr's , lots of thumbs up, , dips looking good ... Nice wo Trip
Gary

Thanks. Thumbs are still pointing up, but the increases in reps are starting to slow down. Well, except for those damn pull-ups, that is.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Excellent PR, and Solid w/o Brother Triple!!! How did you like the underhand grip for rows???
Arch

I'm finding it easier to hold the bar with the underhand grip, and as a result, I can focus more on feeling it in the back. It was a little awkward the first time, but feels very comfortable now.


Posted by: yellowmoomba

That's a lot of thumbs up! Nice PR


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Arch

I'm finding it easier to hold the bar with the underhand grip, and as a result, I can focus more on feeling it in the back. It was a little awkward the first time, but feels very comfortable now.
Good stuff my Friend!!!


Posted by: Devlin

Posted another great workout with lots of :thumbups:


Posted by: Triple Threat

The snow is melting fast as the temps were in the mid 50's plus the sun was out almost all day. We've got a repeat tomorrow, so I'm hoping the field will be clear enough for some outdoor cardio on Friday.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
That's a lot of thumbs up! Nice PR
YM

Thanks. I'm looking for one more PR next DL day.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Good stuff my Friend!!!
Thanks for tip on that one, Arch.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Thanks for tip on that one, Arch.
My Pleasure my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Posted another great workout with lots of :thumbups:
Devlin

Thanks


Posted by: boilermaker

Nice looking workout, TT.


Posted by: b_reed23

we are close to 70 for today and tomorrow...and this weekend we're expecting another snowstorm... I've got my meds ready though


Posted by: Triple Threat

I've been considering a career change lately. Kinda getting bored with what I'm doing. I've got a couple of possibilities in mind, one of which is writing greeting cards. What do you think of this as a Valentine's Day card?





My love for you knows no bounds
As long as you keep buying rounds.
And nothing ever shall come between us
Except my throbbing rock-hard penis.


Posted by: dougnukem

You know, I venture in here to see what's going on in your journal and what do I see...................................

That you're a great poet!


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
I've been considering a career change lately. Kinda getting bored with what I'm doing. I've got a couple of possibilities in mind, one of which is writing greeting cards. What do you think of this as a Valentine's Day card?





My love for you knows no bounds
As long as you keep buying rounds.
And nothing ever shall come between us
Except my throbbing rock-hard penis.
I'm sure someone would buy that one.


Posted by: boilermaker

Here's the shortest fairy tale I've heard

Man proposes to woman. Woman says no. Man hunts, fishes, plays cards, drinks beer with buddies and watches espn in his underwear. Lives happily ever after and dies rich.


Posted by: b_reed23

wow...that IS priceless!!


Posted by: Triple Threat

Quote:
Originally Posted by dougnukem
You know, I venture in here to see what's going on in your journal and what do I see...................................

That you're a great poet!
Doug

Were you perhaps expecting a workout?


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I'm sure someone would buy that one.
Devlin

I can't draw very well, though. Interested in illustrating it?


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Here's the shortest fairy tale I've heard

Man proposes to woman. Woman says no. Man hunts, fishes, plays cards, drinks beer with buddies and watches espn in his underwear. Lives happily ever after and dies rich.
boiler

Sounds utopian!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
wow...that IS priceless!!
Billie

I'll extend the same offer to you as I did to Devlin.


Posted by: Triple Threat

Fri, Feb 17 ME Squat

Squats (full squats with a 3 second pause at the bottom)
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
285 x 1
295

Good Mornings
135 x 5
185 x 5
225 x 5
245 x 5
265 x 2

BB Shrugs (front)
345 x 8
385 x 5
315 x 12

45 deg Leg Press
720 x 9
810 x 5
680 x 12

SLDL haven’t done these in a couple of weeks
225 x 8
255 x 5
205 x 12

Seated Calf Raises
135 x 7
160 x 3
115 x 11

Ab Crunch Machine
90 x 12
135 x 12
160 x 10
160 x 8

Time: 70 minutes

Cardio Football field sprints
40 yd sprint, 20 yd jog, 40 yd sprint, 20 yd walk (4 times)
rest
repeat 2 times
rest
repeat 2 times


Posted by: yellowmoomba

3 second pauses..............

That's crazy!!


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
3 second pauses..............

That's crazy!!
YM

The latest attempt to get my squats "unstuck".


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
YM

The latest attempt to get my squats "unstuck".
Nice wo Trip Cardio too

Have you tried 1 1/2's on your squats ? Somebody on here use to do them I can't remember who ? Saw someone doing them on FIT TV this morning whilst I was doing my bike ride


Posted by: b_reed23

AWSOME workout TT... Every time I see your weight on Good Mornings, it makes me wanna cringe....

on the offer....you know, I aced Art class all through High School, and my major in college was creative writing..... I'll need a nude male model for this project however

(seriously, I do need to start painting/writing again...it was good therapy! )


Posted by: Archangel

Quote:
Originally Posted by yellowmoomba
3 second pauses..............

That's crazy!!
OMG, you are Insane too!!! Excellent w/o BRother Triple!!!
800 pounds................................... AWESOME!!!


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip Cardio too

Have you tried 1 1/2's on your squats ? Somebody on here use to do them I can't remember who ? Saw someone doing them on FIT TV this morning whilst I was doing my bike ride
Gary

Thanks. Hard to pass up outdoor cardio when it's 50 degrees. I haven't done 1 1/2's in a very long time and I didn't really give them much of a chance, doing them for only a couple of weeks. The movement felt somewhat awkward to me.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
AWSOME workout TT... Every time I see your weight on Good Mornings, it makes me wanna cringe....
Billie

Thanks. Good mornings are a great exercise. I love it when people tell me it's bad for my back.


Posted by: Devlin

Awsome workout Just reading 3 sec pause on squats makes me want . I will have to defer the drawing to Billie, I suck at it, but wouldn't mind practicing if nude male models were involved.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
OMG, you are Insane too!!! Excellent w/o BRother Triple!!!
800 pounds................................... AWESOME!!!
Arch

Thank you very much. I like the new avatar.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I will have to defer the drawing to Billie, I suck at it, but wouldn't mind practicing if nude male models were involved.
Devlin

Practice makes perfect!


Posted by: dougnukem

Quote:
Originally Posted by Triple Threat
Fri, Feb 17 ME Squat

Squats (full squats with a 3 second pause at the bottom)
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
285 x 1
295

Good Mornings
135 x 5
185 x 5
225 x 5
245 x 5
265 x 2

BB Shrugs (front)
345 x 8
385 x 5
315 x 12

45 deg Leg Press
720 x 9
810 x 5
680 x 12

SLDL haven’t done these in a couple of weeks
225 x 8
255 x 5
205 x 12

Seated Calf Raises
135 x 7
160 x 3
115 x 11

Ab Crunch Machine
90 x 12
135 x 12
160 x 10
160 x 8

Time: 70 minutes

Cardio Football field sprints
40 yd sprint, 20 yd jog, 40 yd sprint, 20 yd walk (4 times)
rest
repeat 2 times
rest
repeat 2 times
Hey, looks like there are w/o's in this journal. Great job man! Sprints eh? Might have to try those when I go back to doing my squadron morning runs next week.


Posted by: boilermaker

I keep seeing good mornings in here and I keep saying no to them. Maybe I should reconsider. I think lower back strength limits me more than anything on squats.


Posted by: Triple Threat

Quote:
Originally Posted by dougnukem
Hey, looks like there are w/o's in this journal. Great job man! Sprints eh? Might have to try those when I go back to doing my squadron morning runs next week.
Doug

Of course there are workouts in here! Four of them a week, to be exact.

What are squadron runs? Is it where you strap some weight on your back and go out and run 5 miles in combat boots?


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I keep seeing good mornings in here and I keep saying no to them. Maybe I should reconsider. I think lower back strength limits me more than anything on squats.
boiler

They're a great exercise for the lower back. Make sure you start light and get the form down. This is one exercise you don't want to get careless with.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
boiler

They're a great exercise for the lower back. Make sure you start light and get the form down. This is one exercise you don't want to get careless with.
They intimidate me, but I think I need to get stronger in that area and they would probably help get me there quicker than hypers.


Posted by: Triple Threat

Do you have access to a 20 lb barbell? Start with that. Hell, put your son on your shoulders, have him hold on to your head, grab his legs firmly, and slowly bend over.


Posted by: Pylon

I like good mornings, but Trips is right about form. You gots to be careful on them.


Posted by: Archangel

Quote:
Originally Posted by Pylon
I like good mornings, but Trips is right about form. You gots to be careful on them.
More words of wisdom!!! Although I tend to stay away from them myself!!!


Posted by: dougnukem

Quote:
Originally Posted by Triple Threat
Doug

Of course there are workouts in here! Four of them a week, to be exact.

What are squadron runs? Is it where you strap some weight on your back and go out and run 5 miles in combat boots?
Not in the AF.
No, we do morning PT (physical training) 3 times/week. We run 3 miles and do calastenics, pushuips, situps, exc..


Posted by: Triple Threat

Sat, Feb 18 DE Bench

Suspended Bench Press (bar set about 1” above chest)
195 x 3 (8 sets)

Incline BB Press
175 x 10
205 x 3
145 x 14

Close Grip Bench Press
175 x 7
195 x 5
145 x 12

Tricep Extensions (Rope) (added in this week, med and high reps only)
5 plates x 8
4 plates x 11

Lat Pulldowns
15 plates x 7
16 plates x 5
11 plates x 12

HS Low Rows (new this week)
120 x 10
170 x 5
110 x 15

BB Military Press
95 x 10
115 x 5
65 x 15

BB Curls
75 x 7
85 x 5
65 x 12

Hanging Leg Raises
10
7

Time: 70 minutes

Cardio
Session #1. Elliptical machine – 10 minutes.
Session #2. Soccer field jog, sprint, and rest (5 times).

Body weight: 232 in workout clothes.


Posted by: Archangel

Awesome w/o BRother Triple!!! Look at all those thumb ups too my Friend!!!


Posted by: Devlin

Fantastic workout. Lots of


Posted by: dougnukem

Great w/o man!


Posted by: b_reed23

awsome TT!!!!!!!!!!!


Posted by: Triple Threat

Arch, Dev, Doug, and Billie

Thank you all!


Posted by: Triple Threat

Mon, Feb 20 ME DL + DE Squat

Speed Squats (8" box)
155 x 2 (6 sets)

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
505 x 1 PR

Shrugs (rear)
365 x 8
405 x 5
335 x 15

Squats
205 x 10 (up)
225 x 5 (up)
185 x 11 (down)

Lying Leg Curl
87 x 10
100 x 5
75 x 12

Seated calf raises
135 x 10
160 x 3
115 x 14

Ab Crunch machine
90 x 15
135 x 10
160 x 7

Time: 65 minutes

Cardio – 12 minutes on elliptical machine


Posted by: Devlin

I see lots of and congrats on the PR!!


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I see lots of and congrats on the PR!!
Dev

Thanks. I was pleased with the workout, except for the last set of squats when my back finally had enough.


Posted by: DeadBolt

Wow bud much congrats on all the big lifts around here! Your kickin ass man!

Yes hypers are a great exercise! If I were still able to do them I would def be able to squat some more b/c my lower back faisl before my legs! But gym rules do not allow...unless I wake up earlier and get into the gym before the head boss does!


Posted by: b_reed23

awsoeme PR! from 405 to 505...that's quite a jump!


Posted by: gwcaton

Entire wo looks great but 505 is fantastic


Posted by: Archangel

Quote:
Originally Posted by gwcaton
Entire wo looks great but 505 is fantastic

AMEN!!!


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Wow bud much congrats on all the big lifts around here! Your kickin ass man!

Yes hypers are a great exercise! If I were still able to do them I would def be able to squat some more b/c my lower back faisl before my legs! But gym rules do not allow...unless I wake up earlier and get into the gym before the head boss does!
DeadBolt

Thanks, DB. What exercise are you not allowed to do in the gym?


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
awsoeme PR! from 405 to 505...that's quite a jump!
Billie

The 405 wasn't as light as it normally is. I felt I had one good pull left, so I went for the gold.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Entire wo looks great but 505 is fantastic
Gary (and Arch, too)

Thanks, guys. I'm feeling it right now, my entire body is fatigued.


Posted by: boilermaker

505 . Now I'm going to have to call you qt instead of tt. Great job!


Posted by: DeadBolt

Quote:
Originally Posted by Triple Threat
DeadBolt

Thanks, DB. What exercise are you not allowed to do in the gym?
As if right now I can't do good mornings and I get evil eyes when I do standing db presses but they dont have the balls to say anything to me or I'll go ape shit.

But the good mornings are out! I got chewed out by the owner of my gym plus like 15 of the "old timers" saying hyper ext's do the same thing. I wasn't gonna get into a brawl with em so i just walked to the other side of the gym and left it alone.


Posted by: gwcaton

Quote:
Originally Posted by boilermaker
505 . Now I'm going to have to call you cutie instead of tt. Great job!



Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
505 . Now I'm going to have to call you cutie instead of tt.
Quote:
Originally Posted by gwcaton
I appreciate the comment, boiler, but this train doesn't stop at that station.


Gary

Nice one!


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
But the good mornings are out! I got chewed out by the owner of my gym plus like 15 of the "old timers" saying hyper ext's do the same thing. I wasn't gonna get into a brawl with em so i just walked to the other side of the gym and left it alone.
DB

Unbelievable is all I can say about that. True, the hyperextensions work the lower back, just as the GMs do, but I think of the hypers as more of an isolation exercise, while the GMs are more of a compound exercise and get the entire back side (or posterior chain, as the edumacated folks say).