Ye Ol' Workout Journal

Triple Threat · 04-04-2005, 05:11 PM

Mon, Apr 4 (ME Upper, chest)

Bench Press
195 x 3
235 x 3
255 x 3
265 x 2
275 x 1
285 x 1
300 x 1 butt-off-the-bench rep (2 sets)

Close Grip Bench
235 x 4
235 x 3
225 x 4
225 x 3
205 x 4

Incline DB Press
80 x 6
80 x 4
75 x 5

Dips
8, 6, 6, 5

Seated Triceps Machine Press
112.5 x 9
112.5 x 7

Barbell Row
225 – 4 x 5

Barbell Curl
85 x 6
85 x 5

Power Cleans + Military Press
115 x 5 + 5
115 x 4 + 4
115 x 3 + 3

Power Cleans only
115 x 8
115 x 8
115 x 6

BW: 220

gwcaton · 04-04-2005, 06:28 PM

Nice wo Capt.

Quote:

butt-off-the-bench rep (2 sets)

Is this your improvement on westside training ? I don't see this in anybody elses journal . LOL

Triple Threat · 04-04-2005, 08:48 PM

It's a very advanced technique.

Seriously, I feel in control lowering the bar and until it goes about halfway up, at which point the form goes to hell.

PreMier · 04-04-2005, 08:51 PM

Nice push strength.

Triple Threat · 04-06-2005, 07:37 PM

Wed, Apr 6 (ME Lower, back)

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 3
425 x 1
450 x 1
460 x 1

Platform Deadlifts (about 6 inches high)
225 x 3
245 x 3
265 x 3
285 x 2

Shrugs
315 x 9
405 x 7
405 x 7

Standing Good Mornings
185 x 6
225 x 4 (Stopped at this point since my lower back was starting to get fatigued)

Hammer Strength Low Row
140 x 9
170 x 8
200 x 7

Chin-ups
5, 4, 3

Ab Crunch Machine
45 x 15
90 x 12
105 x 12
120 x 10
135 x 5

No cardio today.

BW: 219

Triple Threat · 04-06-2005, 07:38 PM

Thanks, PreMier!

PreMier · 04-06-2005, 07:39 PM

Nice pull strength too, now we know why your Captn. Deadlift lol

**P-funk** · 04-06-2005, 07:43 PM

strong capt.

JerseyDevil · 04-06-2005, 07:51 PM

Nice deads Cap'n!

gwcaton · 04-06-2005, 08:01 PM

Sheesh Capt. I think you need a promotion !!! thats a butt load of deadlifting !! And heavy too

Yanick · 04-07-2005, 09:08 AM

very nice numbers capt, great job

Triple Threat · 04-11-2005, 04:52 PM

Thanks for the encouragement, guys. Appreciate it.

Triple Threat · 04-11-2005, 05:01 PM

I've been working out, just haven't got around to posting them.

Fri, Apr 8 (DE Upper, arms)

Med grip Bench Press
205 – 5 x 3
190 – 5 x 3
175 x 8
175 x 7
175 x 5

Power Clean and Press
115 – 5 + 5
115 – 4 + 4
115 – 6 + 3
115 – 7 + 3
115 – 7 + 2

Tricep machine
125 x 7
125 x 5
112.5 x 9
112.5 x 7

Underhand grip pressdowns (not sure how much each plate weighs, 10 lb I think)
6 plates x 7
6 plates x 5
5 plates x 8
5 plates x 8

Hammer Strength High Row
200 x 11
250 x 8
250 x 7
250 x 5
250 x 4

Standing BB Curl
60 x 12
70 x 9
70 x 8

Bicep machine
75 x 10
75 x 7

DB Lateral Raise
20 x 11
25 x 7
25 x 5
20 x 6

No cardio.

BW: 222

Triple Threat · 04-11-2005, 05:05 PM

Sat, Apr 9 (DE Lower, legs)

Box Squats
225 – 10 x 2

SLDL
135 x 12
225 x 10
275 x 5

Cardio time: Power Clean + Front Squat
115 x 5 + 5
115 x 3 + 3 (4 sets)

Seated Calf raises
100 x 12
100 x 6
100 x 8
100 x 8

45-degree Leg Press
450 x 15
540 x 13
630 x 10
720 x 5

Hyper-extensions
40 x 8
40 x 7
40 x 7
40 x 8
40 x 7

Hanging Leg Raises (super-set with the Hyper-extensions)
8, 8, 7, 7, 6

BW: 218

Triple Threat · 04-11-2005, 05:14 PM

Mon, Apr 11 (ME Upper, chest)

Bench Press
135 x 3
175 x 3
205 x 3
235 x 3
255 x 3
275 x 1
295 x 1
300

Close Grip Bench
245 x 1
235 x 1
225 x 3
205 x 5
205 x 3
185 x 4

I went a little narrower than usual, which I now realize was a mistake, as my wrists have been achy all day.

Incline DB Press
80 x 7
80 x 6
80 x 6

HS Iso Lateral Incline Press
140 x 8
160 x 6

V-bar tricep extensions
6 plates x 9
7 plates x 7
7 plates x 6

Barbell Row
205 x 8
205 x 8
205 x 7
205 x 5

Barbell Drag Curls

Gary
45 x 8
55 x 8
65 x 8
75 x 6

Suicides super-setted with crunches
4 sets

BW: 221

gwcaton · 04-11-2005, 07:18 PM

Nice wo's capt.

Holy Smokes !!
Bench Press
135 x 3
175 x 3
205 x 3
235 x 3
255 x 3
275 x 1
295 x 1

300

Quote:

Barbell Drag Curls

Gary

lurker !! Did you get anything out of them ?

Triple Threat · 04-11-2005, 08:53 PM

I'm trying hard to get to a legit 300. If I had your tris, I'd probably be over that by now. As for the curls, I think it's too soon to tell. We'll see how they feel tomorrow. I'll be doing them again on Friday.

gwcaton · 04-11-2005, 09:14 PM

Quote:

Originally Posted by CaptainDeadlift

I'm trying hard to get to a legit 300. If I had your tris, I'd probably be over that by now. As for the curls, I think it's too soon to tell. We'll see how they feel tomorrow. I'll be doing them again on Friday.

300 ! Now there's a wet dream for me

I could feel the effect of the drag curls from the end of the first set . I'll keep them for sometime before i switch to soemthing else .

Rocco32 · 04-11-2005, 11:57 PM

Damn, your so close to 300 it must hurt LOL! Nice w/o's buddy. And very impressive Deads!!!

Triple Threat · 04-12-2005, 07:05 PM

Thanks, Rock, er, I mean Rocco. The 295 was real ugly, it felt like it took 10 seconds for the last couple of inches. 300 will come someday. Are you ready to start Westside again?

gwcaton · 04-12-2005, 08:48 PM

Quote:

Originally Posted by CaptainDeadlift

Are you ready to start Westside again?

Rocco32 · 04-12-2005, 09:36 PM

Quote:

Originally Posted by CaptainDeadlift

Thanks, Rock, er, I mean Rocco. The 295 was real ugly, it felt like it took 10 seconds for the last couple of inches. 300 will come someday. Are you ready to start Westside again?

Naw, I'd like too but I think I've learned my lesson for a few more months. Once fall hits I'll have forgotten about the pain and injuries

JerseyDevil · 04-13-2005, 05:47 AM

Quote:

Originally Posted by CaptainDeadlift

Thanks, Rock, er, I mean Rocco. The 295 was real ugly, it felt like it took 10 seconds for the last couple of inches. 300 will come someday. Are you ready to start Westside again?

You'll get it Captain. I was stuck at 290-295, seemed like forever, but eventually I broke 300. I'd be happy with 275 right now

.

Triple Threat · 04-13-2005, 03:28 PM

Hopefully you'll be back soon, Jersey.

Triple Threat · 04-13-2005, 03:30 PM

Wed, Apr 13 (ME Lower, back)

Deadlifts
135 x 5
225 x 3
315 x 3
405 x 3
435 x 1
465 x 1

Box Squats
225 x 1
275 x 1
295 x 1
315 made a very loud noise when I dumped the barbell onto the safety bars of the squat rack

Standing Good Mornings
135 x 8
185 x 8
225 x 6
255 x 5
255 x 5
255 x 3

Cardio Squats
135 x 13
135 x 10
135 x 8
135 x 8
135 x 6
135 x 5

Chin-ups (super-setted with the HS Low Rows)
5, 5, 4, 4

Hammer Strength Low Row
200 x 6, 6, 6, 3

Ab Crunch Machine
45 x 20
90 x 15
135 x 8
135 x 7
135 x 6

BW: 221

Yanick · 04-13-2005, 03:58 PM

Quote:

Originally Posted by CaptainDeadlift

Wed, Apr 13 (ME Lower, back)

Deadlifts
135 x 5
225 x 3
315 x 3
405 x 3
435 x 1
465 x 1

Box Squats
225 x 1
275 x 1
295 x 1
315 made a very loud noise when I dumped the barbell onto the safety bars of the squat rack

Standing Good Mornings
135 x 8
185 x 8
225 x 6
255 x 5
255 x 5
255 x 3

Cardio Squats
135 x 13
135 x 10
135 x 8
135 x 8
135 x 6
135 x 5

Chin-ups (super-setted with the HS Low Rows)
5, 5, 4, 4

Hammer Strength Low Row
200 x 6, 6, 6, 3

Ab Crunch Machine
45 x 20
90 x 15
135 x 8
135 x 7
135 x 6

BW: 221

nice numbers capt. but may i ask, why box squats on ME day?

gwcaton · 04-13-2005, 05:19 PM

Capt.

what length of RI's do you use ?

04-04-2005, 08:51 PM	#34
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Nice push strength.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-06-2005, 07:39 PM	#37
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Nice pull strength too, now we know why your Captn. Deadlift lol
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-06-2005, 07:43 PM	#38
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	strong capt.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2005, 08:01 PM	#40
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Sheesh Capt. I think you need a promotion !!! thats a butt load of deadlifting !! And heavy too
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

04-07-2005, 09:08 AM	#41
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	very nice numbers capt, great job
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

04-04-2005, 05:11 PM	#31
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Mon, Apr 4 (ME Upper, chest) Bench Press 195 x 3 235 x 3 255 x 3 265 x 2 275 x 1 285 x 1 300 x 1 butt-off-the-bench rep (2 sets) Close Grip Bench 235 x 4 235 x 3 225 x 4 225 x 3 205 x 4 Incline DB Press 80 x 6 80 x 4 75 x 5 Dips 8, 6, 6, 5 Seated Triceps Machine Press 112.5 x 9 112.5 x 7 Barbell Row 225 – 4 x 5 Barbell Curl 85 x 6 85 x 5 Power Cleans + Military Press 115 x 5 + 5 115 x 4 + 4 115 x 3 + 3 Power Cleans only 115 x 8 115 x 8 115 x 6 BW: 220

04-04-2005, 08:48 PM	#33
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	It's a very advanced technique. Seriously, I feel in control lowering the bar and until it goes about halfway up, at which point the form goes to hell.

04-06-2005, 07:37 PM	#35
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Wed, Apr 6 (ME Lower, back) Deadlifts 135 x 3 225 x 3 315 x 3 405 x 3 425 x 1 450 x 1 460 x 1 Platform Deadlifts (about 6 inches high) 225 x 3 245 x 3 265 x 3 285 x 2 Shrugs 315 x 9 405 x 7 405 x 7 Standing Good Mornings 185 x 6 225 x 4 (Stopped at this point since my lower back was starting to get fatigued) Hammer Strength Low Row 140 x 9 170 x 8 200 x 7 Chin-ups 5, 4, 3 Ab Crunch Machine 45 x 15 90 x 12 105 x 12 120 x 10 135 x 5 No cardio today. BW: 219

04-06-2005, 07:38 PM	#36
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thanks, PreMier!

04-06-2005, 07:51 PM	#39
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Nice deads Cap'n!

04-11-2005, 04:52 PM	#42
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thanks for the encouragement, guys. Appreciate it.

04-11-2005, 05:01 PM	#43
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	I've been working out, just haven't got around to posting them. Fri, Apr 8 (DE Upper, arms) Med grip Bench Press 205 – 5 x 3 190 – 5 x 3 175 x 8 175 x 7 175 x 5 Power Clean and Press 115 – 5 + 5 115 – 4 + 4 115 – 6 + 3 115 – 7 + 3 115 – 7 + 2 Tricep machine 125 x 7 125 x 5 112.5 x 9 112.5 x 7 Underhand grip pressdowns (not sure how much each plate weighs, 10 lb I think) 6 plates x 7 6 plates x 5 5 plates x 8 5 plates x 8 Hammer Strength High Row 200 x 11 250 x 8 250 x 7 250 x 5 250 x 4 Standing BB Curl 60 x 12 70 x 9 70 x 8 Bicep machine 75 x 10 75 x 7 DB Lateral Raise 20 x 11 25 x 7 25 x 5 20 x 6 No cardio. BW: 222

04-11-2005, 05:05 PM	#44
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Sat, Apr 9 (DE Lower, legs) Box Squats 225 – 10 x 2 SLDL 135 x 12 225 x 10 275 x 5 Cardio time: Power Clean + Front Squat 115 x 5 + 5 115 x 3 + 3 (4 sets) Seated Calf raises 100 x 12 100 x 6 100 x 8 100 x 8 45-degree Leg Press 450 x 15 540 x 13 630 x 10 720 x 5 Hyper-extensions 40 x 8 40 x 7 40 x 7 40 x 8 40 x 7 Hanging Leg Raises (super-set with the Hyper-extensions) 8, 8, 7, 7, 6 BW: 218

04-11-2005, 05:14 PM	#45
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Mon, Apr 11 (ME Upper, chest) Bench Press 135 x 3 175 x 3 205 x 3 235 x 3 255 x 3 275 x 1 295 x 1 300 Close Grip Bench 245 x 1 235 x 1 225 x 3 205 x 5 205 x 3 185 x 4 I went a little narrower than usual, which I now realize was a mistake, as my wrists have been achy all day. Incline DB Press 80 x 7 80 x 6 80 x 6 HS Iso Lateral Incline Press 140 x 8 160 x 6 V-bar tricep extensions 6 plates x 9 7 plates x 7 7 plates x 6 Barbell Row 205 x 8 205 x 8 205 x 7 205 x 5 Barbell Drag Curls Gary 45 x 8 55 x 8 65 x 8 75 x 6 Suicides super-setted with crunches 4 sets BW: 221

04-11-2005, 08:53 PM	#47
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	I'm trying hard to get to a legit 300. If I had your tris, I'd probably be over that by now. As for the curls, I think it's too soon to tell. We'll see how they feel tomorrow. I'll be doing them again on Friday.

04-11-2005, 11:57 PM	#49
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Damn, your so close to 300 it must hurt LOL! Nice w/o's buddy. And very impressive Deads!!!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

04-12-2005, 07:05 PM	#50
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Thanks, Rock, er, I mean Rocco. The 295 was real ugly, it felt like it took 10 seconds for the last couple of inches. 300 will come someday. Are you ready to start Westside again?

04-13-2005, 03:28 PM	#54
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Hopefully you'll be back soon, Jersey.

04-13-2005, 03:30 PM	#55
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Wed, Apr 13 (ME Lower, back) Deadlifts 135 x 5 225 x 3 315 x 3 405 x 3 435 x 1 465 x 1 Box Squats 225 x 1 275 x 1 295 x 1 315 made a very loud noise when I dumped the barbell onto the safety bars of the squat rack Standing Good Mornings 135 x 8 185 x 8 225 x 6 255 x 5 255 x 5 255 x 3 Cardio Squats 135 x 13 135 x 10 135 x 8 135 x 8 135 x 6 135 x 5 Chin-ups (super-setted with the HS Low Rows) 5, 5, 4, 4 Hammer Strength Low Row 200 x 6, 6, 6, 3 Ab Crunch Machine 45 x 20 90 x 15 135 x 8 135 x 7 135 x 6 BW: 221

04-13-2005, 05:19 PM	#57
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Capt. what length of RI's do you use ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal