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

**Triple Threat** · 03-26-2006, 09:33 AM

Sun, Mar 26 DE Bench

Speed Bench (suspended)
185 x 3 (6 sets)

Incline BB Press
205 x 8 (up)
225 x 4 (up)
185 x 8 (down)

Close Grip Bench Press (haven’t used this rep scheme in quite a while)
205 x 6
225 x 3
185 x 6

Dips

BW+20 x 6
BW+30 x 2
BW x 7

Pull-ups

BW+10 x 6
BW+20 x 3
BW x 5

HS Low Rows

230 x 8
280 x 4
200 x 9

DB Lateral Raise (new this week)
20 x 10
25 x 5
15 x 15

BB Drag Curls (new this week

Gary)
60 x 8
70 x 5
50 x 11

Time: 59 minutes

Cardio
Elliptical – 12 minutes

BW: 235

It was kind of a mixed bag today. I felt good and had an extra day (usually I do this workout on Saturday), but I struggled early in the workout. Reps for pull-ups and dips were down 1 or 2 across the board.

**gwcaton** · 03-26-2006, 10:00 AM

Hey Trip

What was up/down on the incline bench ? reps ? either way 2 ups out of 3

Do the suspenders really help on the speed bench ?

OOOOOo I bet drag curls would be killer with my 4-2-4 tempo

Hey you're down a couple of lbs

**Triple Threat** · 03-26-2006, 04:10 PM

Originally Posted by gwcaton

Hey Trip

What was up/down on the incline bench ? reps ? either way 2 ups out of 3

Do the suspenders really help on the speed bench ?

OOOOOo I bet drag curls would be killer with my 4-2-4 tempo

Hey you're down a couple of lbs

Gary

I used the same weight on the incline, so it was the reps that were up or down. I think I'll let you try the 4-2-4 tempo on the drag curls. Let me know how it goes.

And that 2 lb is probably water. I normally fluctuate 2-3 lb on a daily basis anyway, so I'm not too excited about the 2 lb drop. Now if I drop another 2 lb throughout the week, then you'll see me

**Devlin** · 03-26-2006, 07:46 PM

You may have struggled early in the wo, but it looks like you more than toughed it out by the end

**b_reed23** · 03-26-2006, 10:27 PM

def. a great workout!

**Triple Threat** · 03-27-2006, 09:52 AM

Originally Posted by Devlin

You may have struggled early in the wo, but it looks like you more than toughed it out by the end

Dev

The spirit was willing but the body was uncooperative early on. Then it was if someone flipped a switch.

**Triple Threat** · 03-27-2006, 09:52 AM

Originally Posted by b_reed23

def. a great workout!

Thanks, Billie.

**Triple Threat** · 03-27-2006, 09:54 AM

Mon, Mar 27 ME DL + DE Squat

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

Speed Squats (8” box)
215 x 2 (5 sets)

Squats

215 x 8
235 x 4
195 x 10

Rear Shrugs

365 x 8
395 x 5
335 x 12

SLDL (bringing these bad boys back into the workout)
135 x 8
185 x 6
185 x 6

Ab Crunch machine
90 x 12
135 x 12
160 x 9
160 x 7

Time: 70 minutes (had to share the power cage today, so the squat portion took a little longer than normal).

Cardio
Elliptical – 10 minutes

BW: 235

**DeadBolt** · 03-27-2006, 10:47 AM

Hey man good two workouts bud! Great weights there! Killer deadlifts!!

Glad to see some new lifts in there changin it up you go boy!

**b_reed23** · 03-27-2006, 11:23 AM

nice workout!! are you going to try DB SLDL too?? They wear me out even more than regular SLDL!

**King Silverback** · 03-27-2006, 02:47 PM

Great w/o BRother Triple!!! I for one LOVe the SLDL's too, I have recently began using BOTH the DB and BB versions!!! They are a kick in the pants if your not ready for them!!!

**Triple Threat** · 03-27-2006, 05:17 PM

Originally Posted by DeadBolt

Hey man good two workouts bud! Great weights there! Killer deadlifts!!

Glad to see some new lifts in there changin it up you go boy!

DB

Thanks. Deadlifts are great! Sick as it sounds, I was actually looking forward to them last night.

Gotta make a change once in a while, so I prefer to do it with the accessory lifts.

**Triple Threat** · 03-27-2006, 05:18 PM

Originally Posted by b_reed23

nice workout!! are you going to try DB SLDL too?? They wear me out even more than regular SLDL!

Billie

I've never done DB SLDL. I'll have to add them to my list of exercises to try. Thanks.

**Triple Threat** · 03-27-2006, 05:20 PM

Originally Posted by Archangel

Great w/o BRother Triple!!! I for one LOVe the SLDL's too, I have recently began using BOTH the DB and BB versions!!! They are a kick in the pants if your not ready for them!!!

Arch

Well if they're good enough for you and Billie, then they're good enough for me. The DB's only go to 120 lbs though. I hope that won't be a problem.

**Devlin** · 03-27-2006, 09:13 PM

Originally Posted by Triple Threat

DB

Thanks. Deadlifts are great! Sick as it sounds, I was actually looking forward to them last night.

Gotta make a change once in a while, so I prefer to do it with the accessory lifts.

You are a sick pup to look forward to the deadlifts

I was looking forward to working out until pain set in somewhere tonight (ended up with killer shin splints) so I'm just as sick as you

Great workout today

**DeadBolt** · 03-27-2006, 09:32 PM

Originally Posted by Triple Threat

DB

Thanks. Deadlifts are great! Sick as it sounds, I was actually looking forward to them last night.

Gotta make a change once in a while, so I prefer to do it with the accessory lifts.

I love deadlifts.....only thing I truelly look forward to all week.

Change is good and those DB SLDLs will whoop your ass! Do em right and they are KILLER!

**Pylon** · 03-28-2006, 12:05 PM

I concur, DB SLDLs rule!

**King Silverback** · 03-28-2006, 01:51 PM

How goes it today BRother Triple!!!

**gwcaton** · 03-28-2006, 09:20 PM

Originally Posted by Pylon

I concur, DB SLDLs rule!

I see Py's concur and raise him one

Nice wo Trip

**boilermaker** · 03-28-2006, 11:33 PM

Originally Posted by Triple Threat

Arch

Well if they're good enough for you and Billie, then they're good enough for me. The DB's only go to 120 lbs though. I hope that won't be a problem.

Not a problem, Trips. Just grab a 10 or a 15 and make a plus sign with them. The big heavy one will make the lighter one dangle like it's on air. It will improve your dynamic grip and the auxillary muscles needed to control the weight, too!!

**Triple Threat** · 03-29-2006, 05:51 AM

Wed, Mar 29 ME Bench

Bench Press
135 x 3
185 x 3
225 x 3
255 x 3
275 x 1
295 x 1
315 x 1
320

(still 15 lb shy of my previous best)

Decline BB Press

235 x 7
255 x 3
185 x 12

Dips

BW+20 x 7
BW+30 x 4
BW x 8

Reverse Grip Triceps Extensions
6 plates x 8
5 plates x 12

Lat Pulldowns

14 plates x 8
16 plates x 4
12 plates x 9

BB Rows (double underhand)

225 x 7
245 x 5
205 x 9

HS High Row (added an extra exercise for back)
230 x 8
280 x 4
200 x 10

BB Mil Press (haven’t done these in a while, weights are lower than what I did before)
95 x 8
115 x 4
75 x 11

Chin-ups (new this week)
BW x 5
BW x 4
BW x 3
BW x 2

BW: 236

**Triple Threat** · 03-29-2006, 05:57 AM

Just popping in to post the workout before I head off to the hospital for some minor surgery on my nose. Doctor said no heavy lifting for 7-10 days, so my next workout won't be until a week from Friday. No, I don't lift with my nose, but the doctor is afraid that any strenuous exercise might pop the stitches.

Hopefully I can resume cardio next Monday. I'll have to wait to see how I feel.

Catch up with everyone tomorrow or Friday.

**Fitgirl70** · 03-29-2006, 09:06 AM

T T T T T T T T

**b_reed23** · 03-29-2006, 11:48 AM

what kind of surgery are you having on your nose?

wait a minute...are you trying to be subtle like Doug?? Are you really having a vascectomy????????

**Fitgirl70** · 03-29-2006, 12:30 PM

OH, so you WERE lifting with your nose and now you have gyno-nose-tia and you have to have surgery for it.

**Devlin** · 03-29-2006, 03:33 PM

Originally Posted by b_reed23

what kind of surgery are you having on your nose?

wait a minute...are you trying to be subtle like Doug?? Are you really having a vascectomy????????

Or he is actually going in for a little nip and tuck surgery

Fantastic workout with all

and off chin up welfare too

**King Silverback** · 03-29-2006, 04:36 PM

Great w/o BRother Triple, you'll be in my thoughts and Prayers my Friend!!! GODspeed!!!

**DeadBolt** · 03-30-2006, 08:06 AM

Hang in there bud!!!

**Triple Threat** · 03-30-2006, 11:26 AM

Thanks for the well-wishes.

what kind of surgery are you having on your nose?

Two years ago I came down with Bells Palsy, where I had no muscle control on the left side of my face. Over time and with the help of electro magnetic stimulation, I got back most, but not all, of the muscular control. For instance, if I try to smile, it looks like

, but I can't do

. And if I try to

, I can lift only the right eyebrow.

Another area that I didn't regain control of is the muscle that opens the left nostril fully, which is especially needed when you inhale deeply. Also, when I slept on my right side, the left nostril basically collapse, making breathing difficult and resulting in occasional snoring.

Adding to this complication is the fact that I broke my nose about 17 years ago. So the surgery involved straightening the septum, scraping some bone to enlarge the air passageway, and the insertion of a permanent suture to help keep things in place.

I don't remember a thing about the surgery. The last thing I remember was them telling me that they were going to put something over face. Next thing I knew, they were waking me up in the recovery room.

I've been sleeping a lot. I didn't eat at all yesterday and woke up very hungry this morning. I'm one of those who cannot eat (and keep it in) on the same day that I have anesthesia, so I didn't even try to eat when I got home last night. It was easier to deal with a few hunger pains until the pain-killers put me out.

OK, that's probably more than you wanted to know, so I'll stop rambing now.

wait a minute...are you trying to be subtle like Doug?? Are you really having a vascectomy????????

Already been there, done that.

**b_reed23** · 03-30-2006, 12:46 PM

I am so glad your doing better, hon!

also, thanks for the explanation, and using smileys to spell it out for me...us blondes need that occassionally, and it made me laugh

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