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


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Posted by: Triple Threat

Quote:
Originally Posted by Pylon
I'm between 5'10" and 6'3", depending on which convience store I'm leaving.

I'd say finger to finger length is around 7 feet, but that is a guess.
You've got some long arms. Mine is just 6 ft.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Brother Triple, just had to be the 1000th post in here my Friend!!!
It's like watching the odometer roll over to a bunch of zeros.


Posted by: boilermaker

Its a 747, no, its an albatros, no wait, holy crap its Pylon!!!

From now on all Pylon's fish stories must be accompanied by photos


Posted by: Devlin

Great workout Trip !!!!!


Posted by: b_reed23




Posted by: Triple Threat

Devlin and Billie




Posted by: Triple Threat

Sat, Feb 25 DE Bench

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

Incline BB Press
185 x 9
205 x 4
155 x 11

Close Grip Bench Press
185 x 6
205 x 4
145 x 13

Tricep Extensions (Rope)
5 plates x 10 (reps up 2)
4 plates x 11 (same)

Lat Pulldowns
15 plates x 7 (same)
17 plates x 3 (weight up)
11 plates x 11 (reps down 1)

HS Low Rows
140 x 10
190 x 5
130 x 15

BB Military Press
105 x 7
125 x 3
75 x 12

BB Curls
75 x 10
95 x 3
65 x 12

DB Hammer Curls New this week. Started too high – need to go down in weight next week.
40 x 6
30 x 10

Time: 75 minutes

Cardio
Soccer field sprint, jog, and rest (5 times).
Between tired legs from yesterday and 25 degree temps, it was difficult to get inspired for today’s cardio.

Body weight: 233. Down a pound from yesterday – must have been all that cardio yesterday.


Posted by: Devlin

I see I left you plenty of Great job!! You actually did the cardio outside in 25 degree weather You tougher than me. My butt wouldn't be running outside in those temps Good to see you dropped a pound somewhere too.


Posted by: Archangel

Fantastic w/o Brother Triple!!! ALOT of Thumbs up too, cardio, and outside, Great job my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I see I left you plenty of Great job!! You actually did the cardio outside in 25 degree weather You tougher than me. My butt wouldn't be running outside in those temps Good to see you dropped a pound somewhere too.
Dev

25 isn't too cold when there's no wind, although it does make it difficult to loosen up. I find that I push myself more when I'm outside as opposed to doing cardio indoors. Indoors there are too many distractions (other people, TVs, lots of noise), but when I'm outside, I'm usually alone.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Fantastic w/o Brother Triple!!! ALOT of Thumbs up too, cardio, and outside, Great job my Friend!!!
Arch

Thanks. Dev was nice enough to leave me a few.


Posted by: Pylon

Quote:
Originally Posted by boilermaker
Its a 747, no, its an albatros, no wait, holy crap its Pylon!!!

From now on all Pylon's fish stories must be accompanied by photos
Look, I said it was a guess. If you all really want to know, i'll figure it out when I get home. Anything else you want me to measure?















Um.....you know what? Nevermind.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Soccer field sprint, jog, and rest (5 times).
He's a two sport athlete now. Look out Bo and Deion, here comes trips!


Posted by: boilermaker

Quote:
Originally Posted by Pylon
Look, I said it was a guess. If you all really want to know, i'll figure it out when I get home. Anything else you want me to measure?
, you can embellish that stat all you want.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Anything else you want me to measure?
Do you have a micrometer?


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
Do you have a micrometer?



Posted by: Pylon

Quote:
Originally Posted by Triple Threat
Do you have a micrometer?
Can a brother get a rim shot in here?


Posted by: Triple Threat

Sorry Py, I couldn't resist!


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
Sorry Py, I couldn't resist!
I would have been very disappointed if no one took the shot.


Posted by: b_reed23

Quote:
Originally Posted by Pylon
Can a brother get a rim job in here?

You know what....that was WAY too easy....

I'll be here all week folks...try the veal


Posted by: Pylon

10,000 out of work commedians, she wants to be funny...


Posted by: Archangel

Quote:
Originally Posted by Pylon
10,000 out of work commedians, she wants to be funny...



Posted by: b_reed23




Posted by: Archangel

Quote:
Originally Posted by b_reed23



Posted by: gwcaton

Nice wo Trip ! When is your off day(s) ?


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip ! When is your off day(s) ?
Gary

Thanks. My off days are Tuesday, Thursday, and Sunday. I've been thinking about adding a cardio-only day, which would probably wind up being Tuesday. Note that I said I've been thinking about doing it, not actually doing it.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Gary

Thanks. My off days are Tuesday, Thursday, and Sunday. I've been thinking about adding a cardio-only day, which would probably wind up being Tuesday. Note that I said I've been thinking about doing it, not actually doing it.

Stop thinking and get to doing it


Posted by: Triple Threat

Mon, Feb 27 ME DL + DE Squat

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

Speed Squats (8” box)
175 x 2 (4 sets)

Squats
225 x 7
245 x 5
185 x 12

Shrugs (rear)
365 x 10
415 x 3
345 x 11

Lying Leg Curl
93 x 7
106 x 4
81 x 12

Seated calf raises
145 x 8
165 x 4
135 x 11

Ab Crunch machine
90 x 12
135 x 8
135 x 8

Time: 68 minutes

Cardio – 15 minutes on elliptical machine

I felt like I was really struggling today. I didn’t have a whole lot of energy, either. I’ve also noticed that in the past week or so, I’m having trouble with the third set for each exercise. The reps are supposed to be from 11-15, but a majority of them are 11 or 12.


Posted by: Triple Threat

A new guy came into the gym today. He went to the abdominal crunch machine and put a 25 lb plate on the feet end (this makes it harder). Then he put a another 25 lb plate on the head end (this makes it easier). So he was effectively adding approximately nothing (not sure if it's a straight 1-for-1). He then did his set (wrong, of course). He came all the way up (so that knees and elbows were touching), but instead of going all the way down, rocked back and forth, with about a 2-3 inch ROM.

Normally I don't bother with such people, preferring to leave them to wallow in their stupidity, but since he was new (at least in the early AM), I thought that perhaps he didn't know how to use the machine, and stupidly I approached him. I asked him if he knew that putting weights on both ends was self-defeating, since the weights offset each other. He replied that his trainer told him that adding weights made the exercise more effective. I should have left well enough alone, but I kept going.

I asked him why he was using such a short range of motion, instead of going all the way down. He replied, in all seriousness, that he was toning, not bulking.

So there you go. Partial reps are for toning, full reps are for bulking.

That should cure me of butting in ever again.


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat

So there you go. Partial reps are for toning, full reps are for bulking.
And counterbalanced weighting for the growth of the ego!

Good one, Trips


Posted by: Triple Threat




Posted by: b_reed23

great story Trips!!

nice workout, even if you were struggling...how much rest do you take between sets??


Posted by: Devlin

Quote:
Originally Posted by TRIP
So there you go. Partial reps are for toning, full reps are for bulking.
Quote:
Originally Posted by boilermaker
And counterbalanced weighting for the growth of the ego!
We learn something new everyday However that doesn't mean what we learn is accurate


Posted by: Pylon

Quote:
Originally Posted by Triple Threat
That should cure me of butting in ever again.
Well, at least one of you learned something from the exchange, right?


Posted by: gwcaton

Nice wo Trip,
how long since you deloaded or what ever CP calls it or took a week off


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
A new guy came into the gym today. He went to the abdominal crunch machine and put a 25 lb plate on the feet end (this makes it harder). Then he put a another 25 lb plate on the head end (this makes it easier). So he was effectively adding approximately nothing (not sure if it's a straight 1-for-1). He then did his set (wrong, of course). He came all the way up (so that knees and elbows were touching), but instead of going all the way down, rocked back and forth, with about a 2-3 inch ROM.

Normally I don't bother with such people, preferring to leave them to wallow in their stupidity, but since he was new (at least in the early AM), I thought that perhaps he didn't know how to use the machine, and stupidly I approached him. I asked him if he knew that putting weights on both ends was self-defeating, since the weights offset each other. He replied that his trainer told him that adding weights made the exercise more effective. I should have left well enough alone, but I kept going.

I asked him why he was using such a short range of motion, instead of going all the way down. He replied, in all seriousness, that he was toning, not bulking.

So there you go. Partial reps are for toning, full reps are for bulking.

That should cure me of butting in ever again.
So THATS my problem!!! Great story, and Dynamite w/o BRother triple, fantastic on ALL those Thumbs up!!! Maybe cut the 3rd set out for a while, you could be overtraining, just my 2 cents!!!


Posted by: boilermaker

Where are you at, Mr. Tripp


Posted by: PreMier

Most people are fucking dumb.. damn.

Oh, nice squat PR the other day!


Posted by: DeadBolt

Damn good past couple workouts bud!

Now thats a good one! To bad that guy is a jackass!

I got one for ya....how about "The Marathon Runner"...the middle aged guy that is tanner then someone who lives in south beach and is somewhat lean but his workout ethic is shit. But this isn't the funny part.....its when he's on the treamill. He's got his headphone on and is holding on to the handles for dear life. Then from his side of the gym you hear 'eye of the tiger' but in a really bad voice. You look over only to see him with his face towards the ceiling singling this song at the top of his lungs as if he had just run a 400 mile marathon all the while still hoding on to the handles and stumbling over himself. Mind you he has only been on this damn thing for 15 minutes!


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Do you have a micrometer?
did he try the: "but it's cold out...." bit?


Posted by: Burner02

Quote:
Originally Posted by DeadBolt
had just run a 400 mile marathon all the while still hoding on to the handles and stumbling over himself. Mind you he has only been on this damn thing for 15 minutes!
sounds kinda like me....



Posted by: yellowmoomba

Funny story about your buddy on the ab machine

Squats and deads on the same day


Posted by: Burner02

Quote:
Originally Posted by Triple Threat
That should cure me of butting in ever again.
same here...as I said..I see ALL the same kinds of stupidity in my gym as well. I won't say anything...unless they are doing something that is going to hurt them.
Now..if I get caught staring in disbelief...maybe I'd say something like: wow..WTF are you doing? Your set...whatever you were doing...is so bad, it's distracting me from MY workout....and u don't need to distract me, 'cause I am here rare enough..and my freinds on-line will give me a ration of shite why I am not making the gains and losses I should be. Blaming you for your whatever...you are doing...won't cut it as a valid excuse. So, I figure,I will see what exercise you are SUPPOSED to be doing..show you how to do it correctly...so I won't be distracted w/ by you any longer....and get on with my own workout. Thank you.

THAT'S what I would say....


Posted by: b_reed23




Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
how much rest do you take between sets??
Billie

Most of the time my RI is around 2 minutes, but for the 1 RMs (DL, squat, etc) it could be as much as 3-4.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Well, at least one of you learned something from the exchange, right?



Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip,
how long since you deloaded or what ever CP calls it or took a week off
Gary

A long time, but since the strength is still going up, I'm in no hurry for one. Perhaps when I'm done with this creatine experiment.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
So THATS my problem!!! Great story, and Dynamite w/o BRother triple, fantastic on ALL those Thumbs up!!! Maybe cut the 3rd set out for a while, you could be overtraining, just my 2 cents!!!
Arch

Turns out it was just a one day thing, but I'm probably due for an easy week soon (see Gary's post).


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Where are you at, Mr. Tripp
boiler

Here I are!


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
Most people are fucking dumb.. damn.

Oh, nice squat PR the other day!
Jake

Stupidity knows no bounds. And thanks!


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Damn good past couple workouts bud!

Now thats a good one! To bad that guy is a jackass!

I got one for ya....how about "The Marathon Runner"...the middle aged guy that is tanner then someone who lives in south beach and is somewhat lean but his workout ethic is shit. But this isn't the funny part.....its when he's on the treamill. He's got his headphone on and is holding on to the handles for dear life. Then from his side of the gym you hear 'eye of the tiger' but in a really bad voice. You look over only to see him with his face towards the ceiling singling this song at the top of his lungs as if he had just run a 400 mile marathon all the while still hoding on to the handles and stumbling over himself. Mind you he has only been on this damn thing for 15 minutes!
DB

Thanks. If I did my cardio on a treadmill, I might just be that guy after 15 minutes. Except I wouldn't be singing. I've got to have the world's worst singing voice.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
Squats and deads on the same day
YM

Yes, but I only do a max effort on one of them. The other is speed or assistance work.


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
..I see ALL the same kinds of stupidity in my gym as well. I won't say anything...unless they are doing something that is going to hurt them.
Burner

From now on, I'm staying out of it. Entirely.


Posted by: Triple Threat

Wed, Mar 1 ME Bench

Suspended Bench Press
135 x 3
185 x 3
225 x 3
245 x 3
255 x 3
265 x 3
275 x 1
285 x 1
295

Close Grip Bench Press
225 x 4
185 x 10
225 x 4
155 x 12

Skull Crushers
75 x 10
65 x 13

Tricep Extensions
Rope 5 plates x 8
V-bar 5 plates x 11
Rope 4 plates x 10
V-bar 4 plates x 11

Pull-ups
BW+10 x 6
BW+20 x 3
BW x 6
BW x 2

BB Rows (double underhand)
205 x 10
245 x 3
185 x 12

Machine Preacher Curls
87 x 7
75 x 11

Workout time (weights only): 75 minutes

Cardio
.25 mile jog
40 yd sprint, 20 yd jog, 40 yd sprint, 20 yd walk (only 4 times, 20 degrees, too cold)

Monday’s lack of motivation was just a one day aberration. Much better today. And no idiots in the gym either.


Posted by: Archangel

GREAT w/o BRother Triple, sucks when there is no idiots in the gym!!! Thats the comedy relief when your just about spent!!!


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
GREAT w/o BRother Triple, sucks when there is no idiots in the gym!!! Thats the comedy relief when your just about spent!!!
Arch

Of course, it's easier to stay focused when there are no idiots. There were lots of people in the gym today. For some reason, Wednesday is a popular day lately.


Posted by: Archangel

I hear ya, wednesdays bring out the crowd at my gym too!!!


Posted by: Pylon

Great w/out, great #'s on the suspended benchs. Heck, I wish I could hit that regular...someday....


Posted by: gwcaton

Nice wo Trip !
Nice variety of exercises , How did you like the tri extensions w/rope ?


Posted by: boilermaker

You are diggin' those suspended bench presses. Do they help you through a sticking point about half way up? That is where mine is.

Good overall workout


Posted by: DeadBolt

Quote:
Originally Posted by Triple Threat
DB

Thanks. If I did my cardio on a treadmill, I might just be that guy after 15 minutes. Except I wouldn't be singing. I've got to have the world's worst singing voice.
Yea so does this guy


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
How did you like the tri extensions w/rope ?
Gary

Of all the attachments that I have available, the rope makes the exercise the most difficult. My triceps are extremely sore today, the first time that's happened in quite a while. Most likely it had to do with the increased volume.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
You are diggin' those suspended bench presses. Do they help you through a sticking point about half way up? That is where mine is.
boiler

I'm finding the suspended benches are similar to the floor presses, except that they're safer since if I fail, the barbell can come straight down and hit the safety bar. With the floor presses, I have to bring the barbell towards my neck, since the safety bar is lower than where my chest is.

I can fully concentrate on form while doing the suspended benches and what I've noticed is that when the weight gets towards my 1RM, my delts take over since the triceps fail. That tells me my tris are still the weak point, hence the additional tricep work I added in the last workout.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
Great w/out, great #'s on the suspended benchs. Heck, I wish I could hit that regular...someday....
Pylon

Thanks and I'm sure you could hit those numbers. Just gotta keep working on it.


Posted by: Fitgirl70

Making the rounds!!!

Hi darlin'


Posted by: b_reed23

hiya hon....how ya feeling??


Posted by: Devlin

A day late, but great workout!


Posted by: Triple Threat

Well lookit that! Fitgirl, Billie and Devlin. A Triple Treat.


Posted by: Triple Threat

Fri, Mar 3 ME Squat

Squats
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
335 x 1
345 x 1 PR

Walkouts with 10 second hold
495
545
595

I sure hope these are doing some good, because they hurt big time.

Box Squats
225 x 3
235 x 3
245 x 3
255 x 2
265 x 2
275 x 2
285 x 1
295 x 1

Yet more Squats
225 x 8
255 x 3
185 x 7

Ab Crunch Machine
90 x 15
135 x 12
160 x 10
160 x 9

Cardio
12 minutes elliptical machine (can’t run when there’s snow on the fields )


Posted by: Burner02

'morning, brotha!


Posted by: Triple Threat

burner


Posted by: Devlin

Afternoon.

Great workout, I bet your legs are gonna hurt later


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
I bet your legs are gonna hurt later
Dev

Later hell, they hurt now!


Posted by: DeadBolt

Holy shit man! Thats alot of squats!!! Yea you'll be hurtin when ya head for the thrown tonight boy! 18 sets of squats....damn!!

They say the walkouts are great for the mind as well....get youy use to holding alot of weight...but hell who knows.


Posted by: gwcaton

Damn Trip !!!!!!!!

Thas a bunch of squats ! I bet you get some looks when you step back w/595 on the bar


Posted by: Fitgirl70

Whole lot 'a squattin' is right!!!!!



Ooooohhhhh, how's about a pic o' the wheels?


Posted by: PreMier

training wheels!

Nice PR!!`


Posted by: b_reed23

I want a pic of the booty...but I will settle for the wheels


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Holy shit man! Thats alot of squats!!! Yea you'll be hurtin when ya head for the thrown tonight boy! 18 sets of squats....damn!!

They say the walkouts are great for the mind as well....get youy use to holding alot of weight...but hell who knows.
DB

It was a lot of sets, but remember that all but 2 of them were for 3 reps or less. Total volume was quite low.

Right now the legs are more tired and fatigued than hurting.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Damn Trip !!!!!!!!

Thas a bunch of squats ! I bet you get some looks when you step back w/595 on the bar
Gary

There were only 2 other people in the gym for most of my workout, and they spent a majority of the time at the opposite end of the gym, so I doubt that anyone saw that.


Posted by: boilermaker

Holy Squat! Hope nobody needed to use the curling cage today


Posted by: Triple Threat

Quote:
Originally Posted by Fitgirl70
Whole lot 'a squattin' is right!!!!!



Ooooohhhhh, how's about a pic o' the wheels?
Fitgirl

I'll have to work on that.


Posted by: Triple Threat

Quote:
Originally Posted by PreMier
training wheels!

Nice PR!!`
Jake

Thanks. Looks like having a girlfriend has given you a sense of humor, too.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
I want a pic of the booty...but I will settle for the wheels
Billie

If you insist ...


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Holy Squat! Hope nobody needed to use the curling cage today
boiler

No one needed the curling cage today, but there is one guy who does a rather unusual exercise in it. At the top of the cage is a bar for pull-ups, but he hooks his legs over the bar (his legs are bent at the knees, holding himself up) and then he does situps.


Posted by: b_reed23




Posted by: Devlin

Quote:
Originally Posted by Triple Threat
boiler

No one needed the curling cage today, but there is one guy who does a rather unusual exercise in it. At the top of the cage is a bar for pull-ups, but he hooks his legs over the bar (his legs are bent at the knees, holding himself up) and then he does situps.
Well that would be a killer ab workout.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Well that would be a killer ab workout.
No doubt. There used to be some strap-on boots with a hook for doing that type of exercise, but they've been missing for quite some time. Hopefully he doesn't fall, because there'd be a high probability of a broken neck.


Posted by: Triple Threat

Sat, Mar 3 DE Bench

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

Incline BB Press
195 x 8
215 x 3
155 x 15

Close Grip Bench Press
185 x 7
215 x 3
155 x 11

Tricep Extensions (Rope)
7 plates x 7
4 plates x 15

Lat Pulldowns
15 plates x 8 (1 more rep)
17 plates x 3 (same)
11 plates x 11 (same)

HS Low Rows
180 x 10
230 x 5
160 x 12

BB Military Press
105 x 10
125 x 4
75 x 13

BB Curls
85 x 7
95 x 3
65 x 12

DB Hammer Curls
40 x 8
30 x 13

Time: 70 minutes

Cardio
The vote was 2-1 against doing cardio. My mind voted , but my legs voted .

BW: 235

Monday's lack of motivation is a distant memory. Wednesday's abbreviated routine and yesterday's deviation from the norm took care of that. Other than stalling on the lat pulldowns, things are still progressing.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Sat, Mar 3 DE Bench


BW: 235

Monday's lack of motivation is a distant memory. Wednesday's abbreviated routine and yesterday's deviation from the norm took care of that. Other than stalling on the lat pulldowns, things are still progressing.


Fantastic workout!!! Did you leave me any


Posted by: Triple Threat

Devlin

Thanks, but don't worry about the s. There's plenty more where that came from.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Devlin

Thanks, but don't worry about the s. There's plenty more where that came from.

I took a few from your stash today


Posted by: gwcaton

Quote:
Originally Posted by Devlin


Fantastic workout!!! Did you leave me any
Wow Trip

You hog !!! LOL Nice wo


Posted by: Archangel

Awesome last 2 w/o's BRother Triple!!! Looking really Strong in here my Friend!!!


Posted by: boilermaker

Looking good, trips. Lots of


Posted by: Triple Threat

Gary
Arch
boiler

Thanks guys. Love them s! It means things are going well.

That said, I've decided to go low(er) volume this week. I'm calling it Preventative Maintenance, yeah, that's the ticket.


Posted by: Triple Threat

Mon, Mar 6 Back and Traps

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
515

Static holds
495 x 10 seconds
545 x 10 seconds
565 x 4-5 seconds

Good Mornings
135 x 8
185 x 6
225 x 5
275 x 2

Shrugs (rear)
385 x 5
415 x 3
345 x 11

Pull-ups
BW+10 x 6
BW+25 x 3
BW x 6

BB Rows (double underhand)
215 x 7
245 x 3
185 x 13

Ab Crunch machine
90 x 15
135 x 10
165 x 8
165 x 5

Cardio
Elliptical machine – 15 minutes (ground still covered with snow)


Posted by: Burner02

can't believe u do 275 for good mornings! You animal!


Posted by: Pylon

I've never really gotten the hang of regular DLs. I usually am fine dong rack pulls, but with DLs I have a tough time getting started off the floor. My back tends to arch too much, which I try to stay aware of. Since you seem to kick the crap out of DLs, I was thinking you might have good advice on some side work I can do to get better out of the hole. Any thoughts?


Posted by: b_reed23

nice looking workout, Bud...hard to beleive that's "light" work


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Mon, Mar 6 Back and Traps

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
515

Static holds
495 x 10 seconds
545 x 10 seconds
565 x 4-5 seconds

Good Mornings
135 x 8
185 x 6
225 x 5
275 x 2

Shrugs (rear)
385 x 5
415 x 3
345 x 11

Pull-ups
BW+10 x 6
BW+25 x 3
BW x 6

BB Rows (double underhand)
215 x 7
245 x 3
185 x 13

Ab Crunch machine
90 x 15
135 x 10
165 x 8
165 x 5

Cardio
Elliptical machine – 15 minutes (ground still covered with snow)
That's what you call lower volume I'm at a loss for words, Only thing I can say is


Posted by: boilermaker

I'm impressed.


Posted by: Archangel

Quote:
Originally Posted by Triple Threat
Mon, Mar 6 Back and Traps

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
515

Static holds
495 x 10 seconds
545 x 10 seconds
565 x 4-5 seconds

Good Mornings
135 x 8
185 x 6
225 x 5
275 x 2

Shrugs (rear)
385 x 5
415 x 3
345 x 11

Pull-ups
BW+10 x 6
BW+25 x 3
BW x 6

BB Rows (double underhand)
215 x 7
245 x 3
185 x 13

Ab Crunch machine
90 x 15
135 x 10
165 x 8
165 x 5

Cardio
Elliptical machine – 15 minutes (ground still covered with snow)
Awesome w/o Brother Coleman, er I mean Triple!!! Your throwin some serious weight around in here!!! You still liking those underhand grips on the Rows???


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
can't believe u do 275 for good mornings! You animal!
Burner

What can I say? Back was feeling pretty good this morning.


Posted by: Triple Threat

Quote:
Originally Posted by Pylon
I've never really gotten the hang of regular DLs. I usually am fine dong rack pulls, but with DLs I have a tough time getting started off the floor. My back tends to arch too much, which I try to stay aware of. Since you seem to kick the crap out of DLs, I was thinking you might have good advice on some side work I can do to get better out of the hole. Any thoughts?
Pylon

Platform deadlifts where you stand on the platform, but the plates still rest on the floor. I use a 6 inch platform which forces me to start lower than I would normally.

Also, when starting, try to drive your heels through the floor, using the bar for leverage.

Another thing which has helped is static holds with more weight than I can pull, just to get used to holding that much weight in my hands. If you're not worried about dropping the weight, you can focus on form easier.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
nice looking workout, Bud...hard to beleive that's "light" work
Billie

Thanks and not to be picky, but I said "lower volume", not "light". Today's workout was the least lower of the week. The plan for the rest of the week is much lower.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
That's what you call lower volume I'm at a loss for words, Only thing I can say is
Devlin

Today's workout was only 3 sets lower. I hadn't planned on doing the GMs, they just sort of happened. It'll get lower as the week goes on.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
I'm impressed.
Thanks, boiler.


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Awesome w/o Brother Coleman, er I mean Triple!!! Your throwin some serious weight around in here!!! You still liking those underhand grips on the Rows???
Arch

I'd bet that he warms up with my 1RM. The underhand grip rows are working well. I can definitely feel it in the back, and the grip seems stronger than double overhand.


Posted by: gwcaton

Wohooo !! Look at that wo !! 565 for static holds
415 for shrugs


Posted by: DeadBolt

Heya bud great work!!!

I started doig the Dbl Underhand rows today and I really liked them alot. My dbl overhand grip is HORRIBLE....I have no power in it so changing to dbl underhand was a big shocker to the back!

Question: When you deadlift do you use an alternating grip? Also with the static holds....you using a dbl overhand to work the grip that way or do you use the alt grip?


Posted by: b_reed23

Quote:
Originally Posted by Triple Threat
Billie

Thanks and not to be picky, but I said "lower volume", not "light". Today's workout was the least lower of the week. The plan for the rest of the week is much lower.
I was just trying to give ya a compliment...


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Question: When you deadlift do you use an alternating grip? Also with the static holds....you using a dbl overhand to work the grip that way or do you use the alt grip?
Dead

I use a alternating grip on all DLs and static holds, plus chalk. I try to switch which hand is up, but I've noticed it feels more natural with the left hand up and the right hand down.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
I was just trying to give ya a compliment...



Posted by: Burner02

Quote:
Originally Posted by Triple Threat
Devlin

Today's workout was only 3 sets lower. I hadn't planned on doing the GMs, they just sort of happened. It'll get lower as the week goes on.
I can see that....you are just walking around the gym..with an oly bar loaded up with 275 on your shoulders....you see a quarter on the floor and bend over to pick it up. The weight kinda wants to slam you over as you pick up your Texas state quarter. Hmm...'that felt kind of good' you think to yourself as nu stand back up...so you drop the quarter on the ground in front of you and proceed to bend over to pick it up. and repeat for reps.
is that how they just 'sort of happened'?


'Morning, trips!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
I can see that....you are just walking around the gym..with an oly bar loaded up with 275 on your shoulders....you see a quarter on the floor and bend over to pick it up. The weight kinda wants to slam you over as you pick up your Texas state quarter. Hmm...'that felt kind of good' you think to yourself as nu stand back up...so you drop the quarter on the ground in front of you and proceed to bend over to pick it up. and repeat for reps.
is that how they just 'sort of happened'?


'Morning, trips!
Burner

What I meant is that I hadn't planned on doing GMs, but after completing the static holds, I felt pretty good, so I did a light set, and then a heavier set, etc. It sucks feeling good in the gym. I always want to do more.


Posted by: Archangel

Hows it goin Brother Triple???


Posted by: Triple Threat

Arch

Just enjoying my day off from working out. Eating lots (but mostly good). Working. Hanging out with the kids. Usual stuff. And Scrubs is on tonight.


Posted by: b_reed23

do you have those days too?? Some days I could go another 30 minutes...or I'll get done with legs, and have this strong urge to work my arms...then I think...NO...the IM crew will rip you a new one if you overtrain!!!!!


Posted by: boilermaker

Hey, Trips Nice couple of workouts you've been having!


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
do you have those days too?? Some days I could go another 30 minutes...or I'll get done with legs, and have this strong urge to work my arms...then I think...NO...the IM crew will rip you a new one if you overtrain!!!!!
Billie

It happens every so often. I have to remind myself "Must ... avoid ... being ... stupid". Actually, there's no such thing as over-training. It's under-recovering you have to watch out for.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
Hey, Trips Nice couple of workouts you've been having!
boiler

Thanks. What's going on up your way?


Posted by: Triple Threat

Wed, Mar 8 Chest and Arms

Suspended Bench Press
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1 PR
305

Incline BB Press
195 x 8
215 x 4
165 x 10

Decline Bench Press
225 x 6
245 x 3
185 x 10

Skull Crushers
85 x 7
95 x 4
75 x 11

BB Curls
85 x 8 (up)
95 x 4 (up)
65 x 10 (down)

Hanging Leg Raises
10
8
7

Workout time (weights only): 50 minutes

Cardio
8 touchdowns


Posted by: fUnc17

nice w/o trip. what gym in RI do u workout in? i go to school in RI.


Posted by: Triple Threat

Quote:
Originally Posted by fUnc17
nice w/o trip. what gym in RI do u workout in? i go to school in RI.
fUnc

Thanks. I workout at the Newport Athletic club in Middletown. What school are you going to?


Posted by: b_reed23

nice workout Trips...nice numbers on everything and only 1 thumb down!


Posted by: boilermaker

Quote:
Originally Posted by Triple Threat
boiler

Thanks. What's going on up your way?
Today is expense report day. A mind numbing experience where I try to recreate the last four months of my life using credit card statements, scratchy notes, faded receipts, mileage book(s) , and whatever other means are necessary.

Each time I do this I swear I will start to do it on at least a monthly basis

Nice workout you did there


Posted by: Burner02

hey trips! 295 w/out a spotter? U da man!


Posted by: fUnc17

I go to school in Providence, at Johnson & Wales Univ.


Posted by: Archangel

Incredible w/o BRother Triple, 295, Awesome job my Friend!!!


Posted by: Triple Threat

Quote:
Originally Posted by Burner02
hey trips! 295 w/out a spotter? U da man!
Quote:
Originally Posted by Archangel
Incredible w/o BRother Triple, 295, Awesome job my Friend!!!
Burner
Arch

Thanks guys. Not to worry though, I'm not going to get boilered. I do the suspended benches in the power cage, with the safety bar holding the barbell. The rep starts and ends on the safety bar, so if I can't complete the rep, I just lower the weight to the safety bar, roll the barbell towards one end, and get out the other end. Completely safe.


Posted by: Triple Threat

Quote:
Originally Posted by fUnc17
I go to school in Providence, at Johnson & Wales Univ.
So you are at least eating well.


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Burner
Arch

Thanks guys. Not to worry though, I'm not going to get boilered. I do the suspended benches in the power cage, with the safety bar holding the barbell. The rep starts and ends on the safety bar, so if I can't complete the rep, I just lower the weight to the safety bar, roll the barbell towards one end, and get out the other end. Completely safe.
Sorry Boiler, but glad to see you get the honor of having the new term for getting pinned named after you.

Great workout Trip.


Posted by: gwcaton

Nice wo Trip !

Pr, more thumbs up than down and increase on BB curls !


Posted by: DeadBolt

Quote:
Originally Posted by fUnc17
I go to school in Providence, at Johnson & Wales Univ.
How do ya like it? I had a full ride for 4 years with room and all included....didnt' have to pay a dime but changed my mind at the last minute! I also got a scholarship to the CIA in NY.

But decided I didn't want to do that the rest of my life....so now I study sports medecine!


Posted by: DeadBolt

TT great workout bud! Kickin ass!!

I am going to throw some static holds into my circuit I think just for the hell of it! I need my grip to build up its really lacking!


Posted by: b_reed23

hiya Trips!

Do you know how french women hold their liquor??????????









By the ears.....


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
Sorry Boiler, but glad to see you get the honor of having the new term for getting pinned named after you.
Devlin

And now I'm trying to come up with something for you.


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice wo Trip !

Pr, more thumbs up than down and increase on BB curls !
Gary

Thanks. Overall the workout was good, although it felt strange to walk out of there after less than an hour.


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
TT great workout bud! Kickin ass!!

I am going to throw some static holds into my circuit I think just for the hell of it! I need my grip to build up its really lacking!
Dead

Thank you. The holds definitely help the grip strength.


Posted by: Triple Threat

Quote:
Originally Posted by b_reed23
hiya Trips!

Do you know how french women hold their liquor??????????









By the ears.....
Billie




Posted by: gwcaton

Quote:
Originally Posted by b_reed23
hiya Trips!

Do you know how french women hold their liquor??????????









By the ears.....
True story ! oui oui !!


Posted by: b_reed23




Posted by: Burner02

good one! I will have to use it!


Posted by: Archangel

What up BRother Triple!!!


Posted by: Triple Threat

Arch


Posted by: Triple Threat

Fri, Mar 10 Legs

Squats
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
225 x 7
205 x 8

Weights felt heavy and lower back was stiff.


45 deg Leg Press
770 x 8
860 x 5
720 x 15

Lying Leg Curl
93 x 10
106 x 5
81 x 13

Ab Crunch Machine
90 x 12
135 x 12
160 x 10
170 x 6

Time: 45 minutes

Cardio
10 touchdowns

That completes deloading week. No workout tomorrow. Maybe cardio. Or maybe not. Back in the gym on Monday.


Posted by: yellowmoomba

Don't worry about the squats....it happens once in a while.....You scored 10 touchdowns ?????????? What's that ?


Posted by: Devlin

You call that deloading Looks like a pretty good workout to me. Stiff back Sounds like someone needs a massage


Posted by: Burner02

Quote:
Originally Posted by yellowmoomba
Don't worry about the squats....it happens once in a while.....You scored 10 touchdowns ?????????? What's that ?
what he said.


Posted by: Triple Threat

Quote:
Originally Posted by yellowmoomba
Don't worry about the squats....it happens once in a while.....You scored 10 touchdowns ?????????? What's that ?
YM

That's my cardio. I go to a football field and run sprints. 100 yd sprint, followed by a 20 yd (back and forth through the endzone) walk to catch my breath and then repeat until exhausted.


Posted by: Triple Threat

Quote:
Originally Posted by Devlin
You call that deloading Looks like a pretty good workout to me. Stiff back Sounds like someone needs a massage
Dev

Compared to my normal volume, it felt like deloading to me.

And yes, a massage would certainly be welcomed.


Posted by: Triple Threat

Burner


Posted by: gwcaton

Quote:
Originally Posted by Triple Threat
Fri, Mar 10 Legs

That completes deloading week. No workout tomorrow. Maybe cardio. Or maybe not. Back in the gym on Monday.
2 days off !!!


Posted by: Devlin

Quote:
Originally Posted by Triple Threat
Dev

Compared to my normal volume, it felt like deloading to me.

And yes, a massage would certainly be welcomed.
Well I would offer my massage therapist, but I doubt Serge would travel that far. However, the man does have great hands


Posted by: boilermaker

So Trips, what do you feel is a good ratio 45 degree leg press:squats in regards to weight? About 2:1?


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
2 days off !!!
Gary

Today was the planned day off, and I've felt out of sorts all day, as if something wasn't quite right. Bagged the cardio, too, so it will be two complete days off.


Posted by: Triple Threat

Quote:
Originally Posted by boilermaker
So Trips, what do you feel is a good ratio 45 degree leg press:squats in regards to weight? About 2:1?
boiler

It would depend on the leg press, the angle of the seat back, the amount of friction on the sled (ie, how smoothly the sled rides).

That said, I think 2:1 is too low (at least it seems so for me). I'd be inclined to go with anywhere from 3:1 to 4:1.


Posted by: Archangel

Brother Triple, enjoying some time off I see, Good stuff!!! Hope the weekends goin Great for you!!!


Posted by: fUnc17

Quote:
Originally Posted by Triple Threat
So you are at least eating well.
lol, you'd be suprised..


Posted by: Triple Threat

Quote:
Originally Posted by Archangel
Brother Triple, enjoying some time off I see, Good stuff!!! Hope the weekends goin Great for you!!!
Arch

I felt out of sorts not working out Sat morning. I had this feeling all day like something was missing. I am such a creature of habit.


Posted by: Triple Threat

Quote:
Originally Posted by fUnc17
lol, you'd be suprised..
fUnc

Are you enjoying your stay in Providence?


Posted by: Triple Threat

Mon, Mar 13 ME DL + DE Squat

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1
475 x 1
515 x 1 PR

Speed Squats (8” box)
185 x 2 (6 sets)

Static Holds
565 x 4 (about 5 seconds)

I was shooting for 10 seconds, but I just can’t hold that weight for 10 seconds. I need to increase this if I’m going to increase my DL total. You can’t lift what you can’t hold.

Shrugs (rear)
385 x 6
365 x 8
315 x 12

Lying Leg Curl
100 x 6
112 x 4
87 x 11

Ab Crunch machine
90 x 12
135 x 10
160 x 6

Time: 66 minutes

Cardio
6 touchdowns – no stamina today

BW – Seems to have leveled off at 235. Now I need to get rid of some fat around the midsection.


Posted by: gwcaton

Nice job on the deads

Looks like the time off helped


Posted by: fUnc17

Quote:
Originally Posted by Triple Threat
fUnc

Are you enjoying your stay in Providence?
Of course.. i mean its a shit hole of a city generally speaking, but the nightlife cant be complained about, especially when 90% of it is run by mob and i'm under 21


Posted by: Archangel

Awesome PR Brother Triple, solid w/o too my Friend!!!


Posted by: DeadBolt

Wow T thats one hell of a PR!!!! Awsome work!

Eh no sweat on the mid section....I've started a chubby club but so far I'm the only member


Posted by: b_reed23

awsome workout TT...and a GREAT PR!!

Dead...I'm also a member of the chubby club! Don't tell them our "secret" handshake!


Posted by: Devlin

Morning Trip

I agree, looks like the time off did you good.


Posted by: DeadBolt

Quote:
Originally Posted by b_reed23
Dead...I'm also a member of the chubby club! Don't tell them our "secret" handshake!
LOL.....I think I better use my left hand for that one


Posted by: Burner02

Quote:
Originally Posted by DeadBolt
Wow T thats one hell of a PR!!!! Awsome work!

Eh no sweat on the mid section....I've started a chubby club but so far I'm the only member
I will run for President.


Posted by: Burner02

holy sweet deads, Trips! yo...back in da day...when I USED to be strong...I was barely able to get up 4 plates...once...u da man!


Posted by: b_reed23

Quote:
Originally Posted by DeadBolt
LOL.....I think I better use my left hand for that one
how bout we use MY left hand????





sorry...couldn't resist!!


Posted by: DeadBolt

Quote:
Originally Posted by b_reed23
how bout we use MY left hand????





sorry...couldn't resist!!
Hey dont spring that on a guy who just woke up and didn't put his contacts in yet!!! I had to take a double take! Thought I was still dreaming!

Be at my journal 8pm sat night and we can discuss the details


Posted by: Rocco32

Holy crap on the Deads buddy! Very nice. I'd love to do 500.


Posted by: Burner02

Quote:
Originally Posted by b_reed23
how bout we use MY left hand????
I'd require the use of both your hands....
muhahahahaa....


Posted by: Triple Threat

Wed, Mar 15 ME Bench

Bench Press
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
305 x 1
315 x 1

Incline BB Press
195 x 8
215 x 4
165 x 12

Close Grip Bench Press
185 x 5 (5 sets)

Tricep Extensions
Rope 6 plates x 9
Rope 5 plates x 11

Lat Pulldowns
15 plates x 9
17 plates x 4
12 plates x 10

BB Rows (double underhand)
215 x 7
235 x 5
195 x 10

DB Mil Press
45 x 9
35 x 10

Machine Preacher Curls
87 x 9
100 x 3
75 x 10

Workout time (weights only): 71 minutes

Cardio
6 touchdowns


Posted by: Archangel

Very Solid w/o BRothe Triple!!! My Friend, you can move some serious weight!!!


Posted by: Burner02

what he said! Liked the CG benches!


Posted by: Triple Threat

Quote:
Originally Posted by gwcaton
Nice job on the deads

Looks like the time off helped
Gary

Thanks. The easy week definitely helped me mentally.


Posted by: Triple Threat

Quote:
Originally Posted by DeadBolt
Eh no sweat on the mid section....I've started a chubby club but so far I'm the only member
Quote:
Originally Posted by b_reed23
I'm also a member of the chubby club! Don't tell them our "secret" handshake!
Quote:
Originally Posted by burner02
I will run for President.
I'll join too, but hopefully not for long. When do I get to find out the secret handshake?


Posted by: Triple Threat

Quote: