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

Burner02 · 10-23-2009, 12:42 AM

Quote:

Originally Posted by suprfast

Team America, World Police.

I watch too many movies

kris

Fuq yeah!
...me too....

Double D · 10-23-2009, 12:20 PM

Quote:

Originally Posted by Triple Threat

My diet is fairly consistent. Some would say boring.

No junk food at all during the week. One (occasionally two) treats on the weekend, but certainly no binging.

Ya I am the same way. I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

yellowmoomba · 10-23-2009, 01:02 PM

Quote:

Originally Posted by Malley

Ya I am the same way. I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

Same here

We have pizza every Friday.

Burner02 · 10-25-2009, 01:43 AM

Quote:

Originally Posted by Double D

Ya I am the same way. I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

But...beer is GOOD!
Beer has protein! Protein is GOOD for you!
its the weekend protein supplement!

Archangel · 10-25-2009, 07:24 PM

Whats up Brother Triple, hope all is well my Friend!!!

Burner02 · 10-25-2009, 10:21 PM

let's get back to the pizza....so...moomba...what kind of pizza?

Triple Threat · 10-26-2009, 11:14 AM

Quote:

Originally Posted by Double D

I have been pretty clean during the week, the weekend well thats a different story. I need to leave the beer alone!

Same here, except that ice cream is my downfall.

Triple Threat · 10-26-2009, 11:16 AM

Quote:

Originally Posted by Archangel

Whats up Brother Triple, hope all is well my Friend!!!

Arch

Tough week last week, but we're back on track now. At least for today.

Triple Threat · 10-26-2009, 11:17 AM

Mon, Oct 26 – Quads, Calves

Squats
135 x 5
185 x 5
245 x 4 (6 sets)

Front Squats
115 x 6 (4 sets)

Lunges
85 x 6 (2 sets)

Seated Calf Raises
45 x 12
90 x 12
100 x 12
110 x 10 (3 sets)

I still don’t know what was going on last week, but whatever it was, I wasn’t in the right frame of mind to workout. Friday, Saturday, and Sunday the alarm went off early to go workout and all I did was turn it out and go back to sleep.

Yes, I’m back to a body part split, but it will be slightly different this time. Instead of dropping the weight and increasing the reps on each exercise, the first exercise will be low reps, the second exercise will be higher reps, and the third exercise will be higher reps still, although today I missed with the lunges. I had intended to do 3x8, but my legs had other ideas.

yellowmoomba · 10-26-2009, 12:24 PM

Nice work today.

I hate it when your body has "other plans".... haha

Double D · 10-26-2009, 04:17 PM

Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

Archangel · 10-26-2009, 06:56 PM

Quote:

Originally Posted by Double D

Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

I only do 1-4 sets total, now what!!!

!!!

Excellent workout Triple, I like your idea of attacking the muscle in a different way, low, medium and high reps, VERY NICE my Friend!!!

Triple Threat · 10-26-2009, 07:17 PM

Quote:

Originally Posted by yellowmoomba

Nice work today.

I hate it when your body has "other plans".... haha

YM

Tell me about it. Even sitting down in between sets didn't help.

Triple Threat · 10-26-2009, 07:18 PM

Quote:

Originally Posted by Double D

Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

DD

What can I say?

I'm a wuss.

Based on how my legs felt going up and down stairs today, the 12 sets were plenty. Besides, I don't want Arch getting too mad at me.

Triple Threat · 10-26-2009, 07:21 PM

Quote:

Originally Posted by Archangel

I only do 1-4 sets total, now what!!!

!!!

Excellent workout Triple, I like your idea of attacking the muscle in a different way, low, medium and high reps, VERY NICE my Friend!!!

Arch

We have to keep changing our workouts, right? I was toying with this as the non-workout days keep accumulating last week. We'll see how it goes this time.

Triple Threat · 10-26-2009, 07:27 PM

Mon, Oct 26 Evening – Cardio, Abs

Cardio Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning
75 x 5 reps each exercise, 3 sets (yes, 20 lbs less than last time

)

Abs
I didn’t bring my notebook, so I don’t remember the exact reps, but for abs it was 3 sets of 8-10 reps each exercise: Cable Crunch, Hammer Strength Crunch Machine, and Nautilus Crunch Machine.

Elliptical Machine
15 minutes of the “strength” program

Triple Threat · 10-27-2009, 06:25 AM

Tue, Oct 27 – Chest, Front Delts, Biceps

DB Bench Press
60 x 8
80 x 6
100 x 4 (6 sets)

Hammer Strength Incline Press
150 x 6 (2 sets) Form got a little sloppy on the second set of 150
140 x 6 (2 sets)

Hammer Strength Decline Press
200 x 8 (2 sets)
200 x 6

Military Press
70 x 6 (4 sets)

EZ Bar Curls
80 x 6 (4 sets)

Hammer Strength Preacher Curls
50 x 8 (2 sets)
50 x 7

Incline DB Curls
25 x 8
30 x 8

yellowmoomba · 10-27-2009, 06:33 AM

Quote:

Originally Posted by Triple Threat

Mon, Oct 26 Evening – Cardio, Abs

Cardio Complexes
Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning
75 x 5 reps each exercise, 3 sets (yes, 20 lbs less than last time

)

Abs
I didn’t bring my notebook, so I don’t remember the exact reps, but for abs it was 3 sets of 8-10 reps each exercise: Cable Crunch, Hammer Strength Crunch Machine, and Nautilus Crunch Machine.

Elliptical Machine
15 minutes of the “strength” program

Now you are doing two-a-days!!!!!

Triple Threat · 10-27-2009, 11:15 AM

Quote:

Originally Posted by yellowmoomba

Now you are doing two-a-days!!!!!

YM

Doing cardio and abs at night shortens the morning workout. Also if I'm at the gym, I'm less tempted to go out at night and eat a big meal.

yellowmoomba · 10-27-2009, 11:45 AM

Quote:

Originally Posted by Triple Threat

YM

Doing cardio and abs at night shortens the morning workout. Also if I'm at the gym, I'm less tempted to go out at night and eat a big meal.

Plus you get to see the "eye candy" at night

God knows they are not at the gym at 4:30 AM.

JerseyDevil · 10-27-2009, 06:49 PM

You guys make me sick.... I am on Burner's beer protein sup on an almost daily basis. Almost never eat pizza though.

But I did lose close to 30 lbs in the last 8 months

JerseyDevil · 10-27-2009, 06:51 PM

Quote:

Originally Posted by Triple Threat

Tue, Oct 27 – Chest, Front Delts, Biceps

DB Bench Press
60 x 8
80 x 6
100 x 4 (6 sets)

Hammer Strength Incline Press
150 x 6 (2 sets) Form got a little sloppy on the second set of 150
140 x 6 (2 sets)

Hammer Strength Decline Press
200 x 8 (2 sets)
200 x 6

Military Press
70 x 6 (4 sets)

EZ Bar Curls
80 x 6 (4 sets)

Hammer Strength Preacher Curls
50 x 8 (2 sets)
50 x 7

Incline DB Curls
25 x 8
30 x 8

Lookin' strong brotha! Especially the 6 sets of DB 100 x 4

Burner02 · 10-28-2009, 10:48 PM

Quote:

Originally Posted by JerseyDevil

You guys make me sick.... I am on Burner's beer protein sup on an almost daily basis. Almost never eat pizza though.

But I did lose close to 30 lbs in the last 8 months

Now I wish I could drink beer....30lbs?????

Im seriously doing something wrong here! I need to drop 30+ lbs.....

Congrats, JD!

Triple Threat · 11-02-2009, 10:52 AM

Quote:

Originally Posted by yellowmoomba

Plus you get to see the "eye candy" at night

God knows they are not at the gym at 4:30 AM.

Eye candy.

Yum!

Triple Threat · 11-02-2009, 11:53 AM

Fri, Oct 30 – Hamstrings, Traps

Box Squats
135 x 6
185 x 5
225 x 4 (4 sets)

Deadlifts
315 x 3
405 x 2 (2 sets)
405 x 1 (2 sets)

Shrugs
315 x 8
335 x 6 (4 sets)

Good Mornings
185 x 8
205 x 7 (3 sets)

Hyperextensions
50 x 8
50 x 7

Front Squat Tabatas (as many as possible in 20 sec, rest 10 sec)
65 x 8, 6, 6, 5

That went downhill fast!

Triple Threat · 11-02-2009, 11:58 AM

Sat, Oct 31 – Back, Triceps

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

Floor Press
135 x 8
205 x 5 (2 sets)
215 x 4 (3 sets)
215 x 3

1 Arm BB Row
135 x 4
135 x 3
125 x 5
125 x 3
115 x 6
115 x 4

Overhead Triceps Extensions
45 x 8
55 x 8
65 x 6

Tried something new, but it didn’t feel like it was hitting the triceps.

Hammer Strength Low Rows
180 x 8 (3 sets)
180 x 6

Dips
BW+25 x 5
BW+25 x 4
BW x 7

Triple Threat · 11-02-2009, 12:01 PM

Mon, Nov 2 – Quads, Calves

Squats
135 x 8
205 x 5
275 x 3 (2 sets)
265 x 4 (2 sets)
255 x 5 (2 sets)
245 x 6 (wanted to do a second set at this weight, but the back was having none of it!)

Front Squats
135 x 5
135 x 4
125 x 7
125 x 6
115 x 7 (2 sets)

Seated Calf Raises
90 x 12
135 x 9 (4 sets)

Triple Threat · 11-03-2009, 11:02 AM

Tue, Nov 3 – Chest, Delts, Biceps

BB Bench Press
135 x 8
185 x 5
205 x 5 (4 sets)

Hammer Strength Incline Press
140 x 7
150 x 6 (3 sets)

Hammer Strength Decline Press
210 x 8 (2 sets)

Military Press
85 x 6 (4 sets)

DB Lateral Raise
30 x 6
25 x 8 (2 sets)

EZ Bar Curls
90 x 6
90 x 5
80 x 8
80 x 6
70 x 8
70 x 7

EZ Preacher Curls
55 x 8
55 x 7 (2 sets)

Archangel · 11-04-2009, 05:17 PM

As usual Triple, SOLID workouts, excellent Shrugs my Friend!!!

Triple Threat · 11-04-2009, 06:48 PM

Wed, Nov 4 – Hamstrings, Traps

Box Squats
135 x 6
185 x 5
225 x 3
275 x 2

Deadlifts
365 x 2 (2 sets)

Shrugs
345 x 8 (2 sets)

Good Mornings
225 x 6 (2 sets)

RDL
185 x 8
205 x 8

Nautilus Lower Back
180 x 8 (2 sets)

10-25-2009, 07:24 PM	#4415
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Whats up Brother Triple, hope all is well my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-25-2009, 10:21 PM	#4416
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	let's get back to the pizza....so...moomba...what kind of pizza? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-26-2009, 12:24 PM	#4420
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Nice work today. I hate it when your body has "other plans".... haha http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

11-04-2009, 05:17 PM	#4439
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	As usual Triple, SOLID workouts, excellent Shrugs my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

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10-26-2009, 11:17 AM	#4419
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Mon, Oct 26 – Quads, Calves Squats 135 x 5 185 x 5 245 x 4 (6 sets) Front Squats 115 x 6 (4 sets) Lunges 85 x 6 (2 sets) Seated Calf Raises 45 x 12 90 x 12 100 x 12 110 x 10 (3 sets) I still don’t know what was going on last week, but whatever it was, I wasn’t in the right frame of mind to workout. Friday, Saturday, and Sunday the alarm went off early to go workout and all I did was turn it out and go back to sleep. Yes, I’m back to a body part split, but it will be slightly different this time. Instead of dropping the weight and increasing the reps on each exercise, the first exercise will be low reps, the second exercise will be higher reps, and the third exercise will be higher reps still, although today I missed with the lunges. I had intended to do 3x8, but my legs had other ideas.

10-26-2009, 04:17 PM	#4421
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Only 12 sets for legs? Pish Posh....haha. Just messing, prolly a better idea than the 20 sets Ive been doin...haha

10-26-2009, 07:27 PM	#4426
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Mon, Oct 26 Evening – Cardio, Abs Cardio Complexes Power Clean, RDL, Front Squat, Deadlift, Back Squat, Good Morning 75 x 5 reps each exercise, 3 sets (yes, 20 lbs less than last time ) Abs I didn’t bring my notebook, so I don’t remember the exact reps, but for abs it was 3 sets of 8-10 reps each exercise: Cable Crunch, Hammer Strength Crunch Machine, and Nautilus Crunch Machine. Elliptical Machine 15 minutes of the “strength” program

10-27-2009, 06:25 AM	#4427
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Tue, Oct 27 – Chest, Front Delts, Biceps DB Bench Press 60 x 8 80 x 6 100 x 4 (6 sets) Hammer Strength Incline Press 150 x 6 (2 sets) Form got a little sloppy on the second set of 150 140 x 6 (2 sets) Hammer Strength Decline Press 200 x 8 (2 sets) 200 x 6 Military Press 70 x 6 (4 sets) EZ Bar Curls 80 x 6 (4 sets) Hammer Strength Preacher Curls 50 x 8 (2 sets) 50 x 7 Incline DB Curls 25 x 8 30 x 8

10-27-2009, 06:49 PM	#4431
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	You guys make me sick.... I am on Burner's beer protein sup on an almost daily basis. Almost never eat pizza though. But I did lose close to 30 lbs in the last 8 months

11-02-2009, 11:53 AM	#4435
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Fri, Oct 30 – Hamstrings, Traps Box Squats 135 x 6 185 x 5 225 x 4 (4 sets) Deadlifts 315 x 3 405 x 2 (2 sets) 405 x 1 (2 sets) Shrugs 315 x 8 335 x 6 (4 sets) Good Mornings 185 x 8 205 x 7 (3 sets) Hyperextensions 50 x 8 50 x 7 Front Squat Tabatas (as many as possible in 20 sec, rest 10 sec) 65 x 8, 6, 6, 5 That went downhill fast!

11-02-2009, 11:58 AM	#4436
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Sat, Oct 31 – Back, Triceps Pull-ups BW x 7 BW x 5 (2 sets) BW x 4 (2 sets) Floor Press 135 x 8 205 x 5 (2 sets) 215 x 4 (3 sets) 215 x 3 1 Arm BB Row 135 x 4 135 x 3 125 x 5 125 x 3 115 x 6 115 x 4 Overhead Triceps Extensions 45 x 8 55 x 8 65 x 6 Tried something new, but it didn’t feel like it was hitting the triceps. Hammer Strength Low Rows 180 x 8 (3 sets) 180 x 6 Dips BW+25 x 5 BW+25 x 4 BW x 7

11-02-2009, 12:01 PM	#4437
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Mon, Nov 2 – Quads, Calves Squats 135 x 8 205 x 5 275 x 3 (2 sets) 265 x 4 (2 sets) 255 x 5 (2 sets) 245 x 6 (wanted to do a second set at this weight, but the back was having none of it!) Front Squats 135 x 5 135 x 4 125 x 7 125 x 6 115 x 7 (2 sets) Seated Calf Raises 90 x 12 135 x 9 (4 sets)

11-03-2009, 11:02 AM	#4438
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Tue, Nov 3 – Chest, Delts, Biceps BB Bench Press 135 x 8 185 x 5 205 x 5 (4 sets) Hammer Strength Incline Press 140 x 7 150 x 6 (3 sets) Hammer Strength Decline Press 210 x 8 (2 sets) Military Press 85 x 6 (4 sets) DB Lateral Raise 30 x 6 25 x 8 (2 sets) EZ Bar Curls 90 x 6 90 x 5 80 x 8 80 x 6 70 x 8 70 x 7 EZ Preacher Curls 55 x 8 55 x 7 (2 sets)

11-04-2009, 06:48 PM	#4440
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Wed, Nov 4 – Hamstrings, Traps Box Squats 135 x 6 185 x 5 225 x 3 275 x 2 Deadlifts 365 x 2 (2 sets) Shrugs 345 x 8 (2 sets) Good Mornings 225 x 6 (2 sets) RDL 185 x 8 205 x 8 Nautilus Lower Back 180 x 8 (2 sets)