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  1. #61
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
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    Originally Posted by fltallpaul View Post
    Well done Josh. Loving the variety!
    It wasn't until a couple years ago that I realized I was an IIFYM'er LOL! Always just seemed obvious to me, hit your calories and macro goals. Sure, there are some foods that are important to me (oatmeal preworkout, for example) but other than that I just roll with the punches!
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  2. #62
    Registered Bro triplewhammy's Avatar
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    High Volume Leg Day. Felt pretty good. As I was on my 3rd set of Hack Squats, I looked up on the east wall at Gold's Gym and saw Romans 12:1 written out in big letters. 2 words: HIGHLY LEGIT.

    Squats:
    135 x 15
    185 x 15
    225 x 15

    Hack Squat Machine:
    2pps x 15
    3pps x 15
    4pps x 10

    Machine Squat Press:
    3pps x 15
    4pps x 15
    5pps x 15

    Lying Leg Curl:
    65 x 15
    80 x 15
    95 x 15
    110 x 15
    125 x 15

    Hamtractor Machine:
    165 x 15
    180 x 15
    195 x 15

    Glute-Ham Raise:
    BW x 6
    BW x 4

    Seated Leg Extension:
    90 x 15
    105 x 15
    120 x 15

    15 min Elliptical


    "Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship." Romans 12:1
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  3. #63
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
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    Hit up Chest/Triceps/Calves yesterday and had a pretty solid workout. Strength is slowly climbing back and overall stamina is getting better. Still not where I want to be for this bodyweight, but getting better every week at least.

    Chest progression looked like this...

    Flat DB Press:
    70s x 10
    90s x 8
    110s x 10
    110s x 6

    Incline DB Press:
    70s x 8
    85s x 8
    100s x 6
    85s x 8

    Hit plenty of sets for Tris and Calves as always and got in my 15 minutes of Elliptical cardio post-workout.
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  4. #64
    Registered Bro triplewhammy's Avatar
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    Diet has been on lock the past 3 days at 2600 cals. Tomorrow and Sunday will be solid cheat days.

    Cardio today to finish out the week in style:
    10 min Elliptical
    2 mile Treadmill Run (16min 30 sec)
    10 min Bike
    4 sets Abs
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  5. #65
    Registered Bro triplewhammy's Avatar
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    One of those days where everything was clicking. Got in two solid meals before my workout since it's a cheat day. 3 hours preworkout I took 1 scoop Ultima, then 30 min preworkout I took 1 scoop Ultima + 1/2 scoop Black Powder (this Ultima dosing strategy is fantastic by the way). Played a few solid games of Candyland. Changed some poopy diapers. Fed some kids. Then hit the gym!

    Today was Leg Day and I planned on hitting my hammies but at the gym I found out that the Leg Curl machine was broken. So, it turned into a Squat-Only workout. Wow, this was highly legit and I think I may need to start incorporating this from time-to-time. I can just tell that a workout like this will "ruggedize" my physique because of how full-body intensive it is. The journey to 495 continues...

    Squats:
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 11
    315 x 6
    315 x 7
    315 x 5
    225 x 10
    225 x 8
    225 x 8

    15 min Elliptical


    Probably could have gotten in another couple sets but by the end my knees, lower back, and hip flexors were saying "enough already, lunatic!" ...LET'S JUST SAY THE SUPER BOWL EATS ARE GONNA BE HIGHLY ANABOLIC TOMORROW
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  6. #66
    Registered Bro triplewhammy's Avatar
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    Wasn't planning on lifting today but when I woke up I knew I had to get it in. Back/Lats/Biceps. Highlights included Corner Rows 6p x 19 and 7p x 7. Also did Standing DB Curls 50s x 10. Definitely heating up in here! Time for an anabolic rebound aka Super Bowl Party.
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  7. #67
    Registered User TheLiftLife's Avatar
    Join Date: Oct 2011
    Location: Winnipeg, MB, Canada
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    Originally Posted by triplewhammy View Post
    Hit up Chest/Triceps/Calves yesterday and had a pretty solid workout. Strength is slowly climbing back and overall stamina is getting better. Still not where I want to be for this bodyweight, but getting better every week at least.

    Chest progression looked like this...

    Flat DB Press:
    70s x 10
    90s x 8
    110s x 10
    110s x 6

    Incline DB Press:
    70s x 8
    85s x 8
    100s x 6
    85s x 8

    Hit plenty of sets for Tris and Calves as always and got in my 15 minutes of Elliptical cardio post-workout.
    Strong Pressing, Wasn't one of your short term strength goals to hit double digits with the 100's? In that case ya reached it
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  8. #68
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
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    Originally Posted by TheLiftLife View Post
    Strong Pressing, Wasn't one of your short term strength goals to hit double digits with the 100's? In that case ya reached it
    True true but I'm still a long ways off from 120s x 15!
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  9. #69
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
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    Still struggling to get my Shoulder strength up and going. Hit Shoulders/Triceps/Calves yesterday even though I was originally planning to take the day off. But schedule-wise I had to get it in, so I was a bit drained going in.

    Here's the strength progression for HS Shoulder Press:

    25ps x 15
    35ps x 15
    1pps x 10
    1pps + 25 x 10
    2pps x 8
    3pps x 8
    4pps x 6
    4pps x 4
    3pps x 8
    2pps x 10


    Wasn't feeling the love the 4 plates per side sets, still feeling quite heavy unfortunately. Just gotta keep grinding!
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  10. #70
    Chef Bob The Solution's Avatar
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    4 PPS and aint feeling shoulder strength? lolwhat? thats crazy dude!
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    Workout Log / Offseason Journal:
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  11. #71
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
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    Originally Posted by The Solution View Post
    4 PPS and aint feeling shoulder strength? lolwhat? thats crazy dude!
    Doesn't seem to be progressing like the other muscle groups though...ah well...
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  12. #72
    Registered Bro triplewhammy's Avatar
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    Great high volume Leg Day. Kept myself out of the squat rack too, especially after the all-squat workout just a few days ago. Really enjoying the Hack Squat Machine, glad I've started to incorporate this into the mix for sure. Also threw in calf workout, definitely can never hurt! Basically giant-setted 3 exercises at a time, going round robin until it was time to leave.

    Squat Press Machine:
    200 x 15
    290 x 15
    380 x 15
    470 x 15
    540 x 15

    Lying Leg Curl:
    50 x 15
    65 x 15
    80 x 15
    95 x 15
    110 x 15

    1-Leg Hamflexor Machine
    40 x 15
    50 x 15
    60 x 12
    40 x 10
    40 x 15

    Hack Squat Machine:
    1pps x 10
    2pps x 10
    3pps x 10
    4pps x 10
    4pps x 10

    Hamtractor Machine:
    165 x 15
    195 x 15
    225 x 15

    Leg Extension Machine:
    75 x 15
    105 x 15
    135 x 15

    13 sets Calves
    15 min Elliptical
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  13. #73
    HUNDEE Young9's Avatar
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    im the same way on the shoulder strength my dude. WE NEED MOAR NOWWW!!!
    TEAM NO CRYING
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  14. #74
    Registered Bro triplewhammy's Avatar
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    Originally Posted by Young9 View Post
    im the same way on the shoulder strength my dude. WE NEED MOAR NOWWW!!!
    For real!
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  15. #75
    Registered Bro triplewhammy's Avatar
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    Hit Chest/Tris/Calves today. Overall a good workout, strength is slowly going up each time. A bit disappointed with my high set on Incline DB Press but just gonna keep grinding.

    2 sets Machine Chest Press (warmup)

    Bench:
    135 x 10
    185 x 10
    225 x 12 (+1 spot)
    245 x 5 (+2 spot)

    Incline DB Press:
    70s x 8
    85s x 8
    100s x 4

    10 sets Triceps
    10 sets Calves (still sore from the last session I hit them, but hit em again anyway!)


    Also, my Alpha Protocol caps are identical to my Slintensity caps (both half blue half white) and yesterday I confused the two in my pill box. Ended up taking 1 cap Alpha Protocol and 2 Slintensity right before bed LOL! *facepalm*
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  16. #76
    Registered User TheLiftLife's Avatar
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    Originally Posted by triplewhammy View Post
    Doesn't seem to be progressing like the other muscle groups though...ah well...
    Looking at your pics your shoulders are definitely a strength of yours anyhow, keep it up!
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  17. #77
    Registered Bro triplewhammy's Avatar
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    Originally Posted by TheLiftLife View Post
    Looking at your pics your shoulders are definitely a strength of yours anyhow, keep it up!
    Thanks bro. Shoulders were one of my main focuses last offseason. Definitely brought them up. Still got work to do on the Legs....*sigh*...
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  18. #78
    Registered Bro triplewhammy's Avatar
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    Can always count on Back day to be a bright spot in the week. Strength is climbing fast for this muscle group and approaching last offseason's strength levels when I was 40 lbs heavier.

    Hex Bar Deadlifts:
    135 x 15
    225 x 12
    315 x 10
    405 x 12
    455 x 5
    495 x 1
    405 x 6
    315 x 12

    Corner Rows:
    1p x 12
    2p x 10
    3p x 8
    4p x 8
    5p x 8
    6p x 14

    10+ sets various Bicep exercises (including Standing DB Curl 55s x 7)
    10+ sets Lat Pulldown
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  19. #79
    Registered Bro triplewhammy's Avatar
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    Yes, finally some progress on the Shoulders! Picked up a solid 8 reps on HS Shoulder Press 4pps.

    HS Shoulder Press:
    25ps x 15
    35ps x 15
    1pps x 10
    2pps x 10
    3pps x 8
    4pps x 8
    3pps x 8
    2pps x 8

    Also put a good hurtin' on the Tris and Hammies. All the Ellipticals were in use so I couldn't finish up with my normal cardio, ended up puttin in some extra work on the muscle groups. Ya buddy!
    Last edited by triplewhammy; 02-12-2013 at 07:43 AM.
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  20. #80
    Registered User swimmer32's Avatar
    Join Date: Feb 2006
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    Originally Posted by triplewhammy View Post

    Corner Rows:
    6p x 14
    Isthisreallife? Unbelievable strength.
    STAND TALL AND SHAKE THE HEAVENS!!

    "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." - 1 Corinthians 6:19


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  21. #81
    Registered Bro triplewhammy's Avatar
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    Originally Posted by swimmer32 View Post
    Isthisreallife? Unbelievable strength.
    PR for 6 plates is 19 reps, from last offseason. I'll get back there one of these days!
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  22. #82
    Registered User swimmer32's Avatar
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    Originally Posted by triplewhammy View Post
    PR for 6 plates is 19 reps, from last offseason. I'll get back there one of these days!
    No need to rub it in.

    I have issues with corner rows. I just don't feel them very much - probably a form issue. It seems like barbell rows or DB rows hit my back a lot better. But I do like that corner rows allow for more weight to be moved!
    STAND TALL AND SHAKE THE HEAVENS!!

    "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." - 1 Corinthians 6:19


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  23. #83
    Registered Bro triplewhammy's Avatar
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    Originally Posted by swimmer32 View Post
    No need to rub it in.

    I have issues with corner rows. I just don't feel them very much - probably a form issue. It seems like barbell rows or DB rows hit my back a lot better. But I do like that corner rows allow for more weight to be moved!
    Yeah once you figure out how to "sit" into it, feels great.
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  24. #84
    Registered Bro triplewhammy's Avatar
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    Squats:
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 11
    315 x 8

    Hack Squat Machine:
    2pps x 10
    3pps x 10
    4pps x 10

    4 sets Lying Leg Curl
    3 sets Hamtractor Machine
    3 sets Seated Leg Extension


    Wished I would've hit that 12th rep on my first 315 set, but definitely pumped to get 2 sets at both 8+ reps!
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  25. #85
    Registered Bro triplewhammy's Avatar
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    Well yesterday was a long frustrating day at work, and my workout unfortunately was not all that great either. My local Snap Fitness only has Dumbbells up to 100 lbers so I couldn't fully work my Chest like I wanted. Turns out my strength wasn't that great with the 100s anyway so it didn't matter. Wasn't a workout I'd want to repeat, but now with that out of the way it's time for the next one to be solid.


    2 sets Machine Chest Press (warmup)

    Flat DB Press:
    70s x 10
    85s x 8
    100s x 12 (disappointed)
    100s x 9

    Incline DB Press:
    85s x 9
    100s x 5
    75s x 9
    75s x 8
    75s x 7

    10+ sets Triceps
    10+ sets Calves
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  26. #86
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
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    You making an apperance at the Arnold in 2 weeks brother?
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

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    Workout Log / Offseason Journal:
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  27. #87
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    You making an apperance at the Arnold in 2 weeks brother?
    You know it!
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  28. #88
    Registered Bro triplewhammy's Avatar
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    Anyone care to enlighten me as to what the battle between bb'ers and crossfit people is all about? I happened to watch a couple crossfit youtube vids today before doing cardio, looks pretty neat actually...anyway, it inspired me to do a bit of jump-rope work as part of my cardio today

    5 min Arc Trainer
    5 min Bike
    10 min Treadmill (1.34 miles)
    5 min Bike

    (10 sec rest between each jump-rope/ab superset):
    50 hops jump-rope
    1 set Abs
    50 hops jump-rope
    1 set Abs
    50 hops jump-rope
    1 set Abs
    50 hops jump-rope
    1 set Abs
    50 hops jump-rope
    1 set Abs
    50 hops jump-rope
    1 set Abs
    100 hops jump-rope
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  29. #89
    Registered Bro triplewhammy's Avatar
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    Back day. Destroyed it.

    Corner Rows:
    1p x 15
    2p x 10
    3p x 8
    4p x 8
    5p x 8
    6p x 20
    7p x 10 (PR?)

    Standing DB Curl:
    15s x 15
    20s x 10
    25s x 8
    30s x 8
    40s x 8
    55s x 9

    6+ sets various Bicep exercises
    9 sets Lat Pulldown
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  30. #90
    Registered Bro triplewhammy's Avatar
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    UPDATE 2/18/2013

    STATS
    Weight: 184.6 lbs

    TRAINING
    CHEST DAY: Chest/Triceps/Calves (Primary Exercise: Flat DB Press or Flat Bench)
    BACK DAY: Back/Lats/Biceps (Primary Exercise: Corner Row)
    LEG DAY 1: Heavy-Weight Legs (Primary Exercise: Squats)
    SHOULDER DAY: Shoulders/Arms (Primary Exercise: HS Shoulder Press)
    CARDIO: Treadmill/Stepmill/Elliptical
    LEG DAY 2: High-Volume Legs (Primary Exercise: Leg Press)

    All lifting followed by 15 min cardio. Legs will be hit as often as possible.

    DIET
    Diet is still locked in at 2600 cals/day and around 180g protein for at least 4 days per week. The other days are controlled cheat days.

    SUPPLEMENTATION
    Performance:
    USPlabs Versa-1
    MRI Black Powder
    Bodybuilding.com Platinum Series Alpha Protocol
    Driven Sports Triazole
    Omega Sports Ultima
    Omega Sports Trinitine
    Ultimate Nutrition BCAA 12000

    Support:
    Twinlab 100% Whey
    USPlabs Super Cissus
    Multivitamin
    Fish oil
    Glucosamine HCL

    THOUGHTS
    Well, the weight has definitely crept up on me...up about 7 pounds in 3 weeks which is a bit too much but it is what it is at this point. I still actually feel pretty lean and an objective basis for that is the fact that I can still fit in the smallest pants I own and the setting on my Lever Belt is identical to what it was at the time of my competition, 20 pounds ago. So, I wish it weren't as rapid of a gain but at the same time I'm actually not too concerned about it. At this equivalent point coming out of my show 2 years ago I was weighing 195.2 and had to begin dieting because my bodyfat had crept up way too quickly, so I'm doing much better in that regard. My strength isn't quite as high as it was then, but to be over 10 pounds lighter and leaner is worth it. I am about 2 reps shy on my major lifts from where I was at that point. Unfortunately, my goal was to be back up to roughly my peak offseason strength by the time I hit 180 but it looks like I will need to re-evaluate. So, my goals are Squat 315x15, Bench 225x15, HS Shoulder Press 4pps x 15, and Hex Deadlift 405x15 by the time I hit 190 lbs.

    On the supplement front, I am in my last week of the DAA/Triazole stack I've been running. As I expected, it has been giving me fantastic sleep and recovery which is definitely going to be missed (until I run it again of course). For my preworkout strategy, I am at about 100-150mg caffeine which has been working very well. I have only a couple scoops of Ultima left so I decided I would throw in Versa-1 by USPlabs to round out my preworkout stack. This supplement theoretically is supposed to enhance the other preworkouts so I figured it would be a good way to fill in the gap left by Ultima as well as help me keep avoid raising my caffeine for awhile. This is of course assuming it does what it claims -- so far I've taken 2 doses and haven't noticed anything major but you never know, maybe it needs some time to ramp up. I figured it's worth a shot either way.

    Strength is climbing (especially for Back exercises) and I'm definitely getting into a good offseason swing. Hopefully one of these weeks my weight will stall out and I'll get to increase my typical daily calories. In the meantime I will continue to enjoy the cheat days though haha!


    Josh
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