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  1. #91
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Yesterday I did Shoulders/Triceps/Biceps. Normally I don't do Bis and Tris at the same time, but my calves were still sore and I wanted my hammies to be fresh for today's Leg day. Highlight from yesterday was Straight Bar Pressdown STACK x 30. Might actually be a PR, not 100% sure though.

    Today was Leg Day and was actually pretty good all-around. A bit rushed for time so I didn't do as many sets but that's alright since it wasn't supposed to be High Volume anyway.

    Squats:
    135 x 10
    185 x 8
    225 x 8
    275 x 8
    315 x 12
    365 x 4 (double my bodyweight for reps)

    Machine Squat Press:
    470 x 10
    560 x 8
    650 x 6
    650 x 8

    3 sets Lying Leg Curl
    3 sets Hamtractor Machine
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  2. #92
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Good rebound from last week's poor Chest performance. Chest exercises looked like this:

    Flat DB Press:
    70s x 10
    90s x 8
    110s x 12
    120s x 7

    Incline DB Press:
    70s x 8
    85s x 8
    100s x 7

    Been putting a good hurtin on my Calves lately too. Doing sets of 30 reps (drop sets as needed to get to 30). The burn has been excruciating and hard to walk after each set. Plus they were sore for 3-4 days after the last time I did this.
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  3. #93
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Cardio today:

    15 min Arc Trainer
    10 min Treadmill (1.35 miles)
    4 sets Abs
    10 min Arc Trainer

    Lower right back has been getting achey lately when I run on the treadmill. Gets really tight and almost like a throbbing feeling. Lots of stress on it with Hex Deads and Squatting 2x per week, so I will probably back down to just 1 day of Squats per week and do Leg Press the other day. It's definitely tough to keep myself out of the Squat rack when it's time to train legs but I just need to make sure I stay in good health!
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  4. #94
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Friday was Rest day.

    Saturday was a 300-rep Leg Day.

    Today was Back/Lats/Biceps including a PR of Corner Rows 7p x 12 YA BUDDY! ON MY WAY TO 7p X 15!
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  5. #95
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Rep Power: 13277
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    Chest progression went like this tonight:

    Flat DB Press:
    70s x 10
    90s x 8
    110s x 12
    120s x 7
    120s x 7

    Incline DB Press:
    70s x 10
    85s x 8
    100s x 6

    Overall pretty pleased with it, slow but steady progress. Really need to hit 110s x 15 so I can move on and start working directly on the 120s. 7 reps for the 120s ain't bad, but I probably should stick with the 110s until I can get them for 15, just to play it safe. Just hard to resist!
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  6. #96
    Registered User swimmer32's Avatar
    Join Date: Feb 2006
    Location: United States
    Age: 35
    Stats: 6'3", 185 lbs
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    Strong everything!
    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


    []---[] York Barbell Club #32 []---[]
    []---[] Ivanko Barbell Crew #66 []---[]
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  7. #97
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
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    Rep Power: 13277
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    Originally Posted by swimmer32 View Post
    Strong everything!
    Really heating up!
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  8. #98
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
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    Cardio today!

    15 min Arc Trainer
    10 min Bike
    12 min Treadmill (1.55 miles)
    10 min Bike

    Looking forward to the Arnold, just getting in some good workout to have an ANABOLIC REBOUND with all the protein bars and shakes that will be sampled this weekend...YEAH BUDDY!
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  9. #99
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Rep Power: 13277
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    Not much time today in the gym, but I made it count.

    Squats:
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 12
    315 x 8
    315 x 7
    315 x 6

    3 sets Seated Leg Extension.
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  10. #100
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
    BodyPoints: 8775
    Rep Power: 13277
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    WHEW! What a weekend at the Arnold...went to the Expo Fri, Sat, and Sun and got tons of swag as always. Hit up a couple of training sessions at a local Snap Fitness and trained Shoulders and Triceps the Friday night followed by Lat Shoulders, Triceps again and Biceps Saturday night. Can't remember the last time I trained Triceps two days in a row but I figured why not, especially since I probably wouldn't be able to get in a good enough Leg or Back workout at Snap. Unfortunately I also picked up a cold, which had me out of the gym yesterday. But the offseason is definitely in full swing now! Got a lot of nice supplement stacks planned for the coming months as I ramp up my stim intake and my strength and weight start to climb.

    Hit up a Back/Lats/Biceps this morning at 5am instead of after work since my wife and I will be heading out to sign up my son for preschool later this evening My back is officially stronger now at 187 lb bodyweight than when I was 220...YA BUDDY!

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

    Standing Barbell Curl:
    50 x 12
    65 x 10
    80 x 8
    95 x 8
    110 x 10

    HS Iso Row:
    2pps x 10
    3pps x 8
    3pps x 8

    Pullups:
    BW x 8
    BW x 5

    Shrugs:
    45s x 15
    60s x 10
    75s x 10

    6 sets 1-Arm Curl Machine
    6 sets Lat Pulldown
    3 sets Lat Pullover Machine
    Join me on "The Journey"...Video Series and Offseason Log!
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  11. #101
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
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    Rep Power: 13277
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    Pounded out Legs yesterday. Was a bit short on time but I made it work.

    Squats:
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 12
    365 x 4 (+1 spot)

    Hack Squat Machine:
    3pps x 10
    3pps x 10
    4pps x 8

    5 sets various Hamstring exercises
    2 sets Seated Leg Extension
    Join me on "The Journey"...Video Series and Offseason Log!
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  12. #102
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
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    Rep Power: 13277
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    Well, yesterday was a cheat day so for my preworkout meal I took my GDA (Slintensity) and then went to Chipotle. Got a barbacoa burrito, but ufortunately the guy making it was relatively new so he really didn't give me good size portions, they were actually quite lacking. So, I pounded out my burrito but was still hungry so after that I went next door to Panda Express and got a Panda Bowl LOL! A few hours later I hit the gym with plenty of fuel for Chest/Triceps/Calves. Preworkout I took 1 serving Prolab Quickfire + 1 serving Image Sports Chain. Then intraworkout I took 1 serving Image Sports Vein + 1 serving Cytosport Monster Amino. Great combo! Finally, I wasn't in a rush for my workout so I had time to take adequate rest between sets and finish off with some cardio.

    2 sets Machine Chest Press (warmup)

    Bench:
    135 x 10
    185 x 8
    225 x 14
    275 x 4 (+1 spot)
    225 x 8

    Incline DB Press:
    70s x 8
    85s x 8
    100s x 5

    2 sets Machine Incline Chest Press
    10+ sets various Tricep Exercises
    10+ sets various Calf Exercises
    15 min Elliptical

    Chest strength is coming back very well finally. Just a few more reps until I'm at peak offseason strength. Then, Lord willing, the journey to a 405 lb bench begins!
    Join me on "The Journey"...Video Series and Offseason Log!
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  13. #103
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
    BodyPoints: 8775
    Rep Power: 13277
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    300-rep Leg Day today. 10 sets Leg Press, 10 sets Seated Leg Curl, all at 15 reps/set. YA BUDDY!
    Join me on "The Journey"...Video Series and Offseason Log!
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  14. #104
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
    Posts: 10,187
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    Rep Power: 13277
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    UPDATE 3/11/2013





    STATS
    Weight: 189.2 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)

    Leg days will be as frequently as possible (approx every 3 days). Post-lifting cardio is done as time permits.

    DIET
    Diet is 2800 calories per day, 200g protein per day. Typical day looks something like this:

    6:00am - 500 cals
    8:00am - BCAAs
    10:00am - 500 cals
    12:00pm - BCAAs
    2:00pm - 600 cals
    4:00pm - BCAAs (intraworkout)
    5:30pm - 200 cals (post-workout shake)
    6:00pm - 700 cals
    9:30pm - 300 cals (pre-bed shake)

    SUPPLEMENTATION
    Performance:
    USPlabs Versa-1
    Image Sports Chain
    Image Sports Vein
    Prolab Quickfire
    Southland Performance Slintensity
    Omega Sports Ultima
    Omega Sports Trinitine
    Ultimate Nutrition BCAA 12000

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

    THOUGHTS
    Weight is creeping up now, but strength is finally about where it needs to be. Within a month or two, I'd like to be at peak offseason strength and after that I will begin my journey to a 405 Bench and a 495 Squat. I'm planning on training in the 3-5 rep range much more than I do now. The important thing is to make sure my joints and connective tissue are ready for the load which is why I insist on hitting my 15-rep goals at fairly heavy weight.

    As far as my Versa-1 run goes, I've noticed maybe a bit more focus during my workout (and actually a bit more hunger too) but other than that really not much of anything. I have about a week or so left of it and overall not too impressed with it. I like that it can be stacked with any other preworkout to add the focus aspect, but other than that it doesn't seem to be of much use. As far as other supplements, I have some random stacks planned in the coming months after getting swagged up at the Arnold. Looking forward to trying out some different combos and getting in some high-intensity workouts as my caffeine intake climbs back up. Currently I am at 200mg preworkout, which is nice because I can finally use a full serving of most preworkout supplements.





    Diet is now notched up to 2800 calories. Primarily because that will help curb cheat meals since 2600 was definitely leaving me unsatisfied. But this will also help accommodate my increased protein intake now that I'm hovering just under 190 lbs, so I'm eating 200g protein/day. 2800 so far is working very well. I don't feel constrained by it and gives me some flex room for various foods. Getting great energy with the carbs that I can eat now and it's showing as my week-to-week strength is climbing. It is obvious that I've put on some fat, but then again that is expected when you have gained 27 pounds! Overall, I'm feeling much leaner than after my last contest prep, especially at this weight. In fact, my Inzer Lever Belt notch still has not changed since the day I competed. The reverse diet has been my best effort to date and it has helped rehab my metabolism immensely. So, much of the excess fat has avoided going straight to my midsection at least. Oh well, either way it's time to get big and hit my goals!



    Josh
    Attached Images
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  15. #105
    Registered User drew419's Avatar
    Join Date: Oct 2009
    Location: Minneapolis, Minnesota, United States
    Age: 29
    Stats: 5'5", 147 lbs
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    Still looking really lean! And check out all the swag! Super jealous.
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  16. #106
    Chef Bob The Solution's Avatar
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    WTF at that stash. how in gods name did you pull off all those shaker cups (What company are those) and samples? did you cut 100's of people all day everyday or what? no wonder why i never saw you. you were so focused on dem Samples!

    Honestly bro, you look incredible . Abs at 190 and leaner than last time at 190. You have a very impressive offseason. I still think the kcals could come up if you control the cheat meals which are more like cheat days since you vary all your meals in the given day
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  17. #107
    Registered Bro triplewhammy's Avatar
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    Originally Posted by drew419 View Post
    Still looking really lean! And check out all the swag! Super jealous.
    Thanks bro! Yeah I am hooking up some people back home with some of the stash.

    Originally Posted by The Solution View Post
    WTF at that stash. how in gods name did you pull off all those shaker cups (What company are those) and samples? did you cut 100's of people all day everyday or what? no wonder why i never saw you. you were so focused on dem Samples!

    Honestly bro, you look incredible . Abs at 190 and leaner than last time at 190. You have a very impressive offseason. I still think the kcals could come up if you control the cheat meals which are more like cheat days since you vary all your meals in the given day
    No cutting sir. In fact, I never once got into bb.com, bsn, or ON because of how ridiculous the lines were. I saw you one time over at the Cellucor booth but you were chattin with your homiez (Lavado, Hunt, etc) and I was on laser-focus all weekend

    Thanks for the compliment bro. The advice from you and others on the reverse diet has paid off. Honestly, even if I went off the rails at this point (which I won't) it would still be an incredibly more successful offseason since I overcame the crucial first few months post-competition. My metabolism is firing pretty well now so I don't feel constrained which will in turn definitely help the cheat meals/days. The 405 bench is going to happen. It must.
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  18. #108
    Registered User swimmer32's Avatar
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    Definitely jelly of all the free goodies you got at the Arnold! You look great at 190.
    STAND TALL AND SHAKE THE HEAVENS!!

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  19. #109
    Registered Bro triplewhammy's Avatar
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    Originally Posted by swimmer32 View Post
    Definitely jelly of all the free goodies you got at the Arnold! You look great at 190.
    I will hook you up with a variety of preworkouts, just remind me!
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  20. #110
    Chef Bob The Solution's Avatar
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    Originally Posted by triplewhammy View Post
    I will hook you up with a variety of preworkouts, just remind me!
    It requires a 2 minute handshake just sayin'
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  21. #111
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    It requires a 2 minute handshake just sayin'
    Haha oh yeah I saw Lobliner in the overhead walkway and gave him a...*lengthy*...handshake
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  22. #112
    Registered Bro triplewhammy's Avatar
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    Past couple days' workouts have been pretty swell.

    Monday, I hit up Shoulders/Biceps/Calves and got up to HS Shoulder Press 4pps x 11 and Standing DB Curl 60s x 7. Amazing what putting on just a little weight will do for your strength. Very happy to finally see some improvement in my Shoulder strength.

    Yesterday, I did cardio: 10 min Arc Trainer, 2 mile Treadmill (15 min flat), 10 min Stepmill, 6 sets of Abs. Felt good to put in a good 2-mile run and at a decent pace especially seeing as how I've put on 27 pounds...LOL...
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  23. #113
    Registered Bro triplewhammy's Avatar
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    Crushed Legs yesterday. Getting verrrry close to my goal (315x15) and then it's time for some serious strength training.

    Squats:
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 13
    315 x 9
    315 x 7
    315 x 6

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


    And speaking of strength training....I'm interested in anyone's suggestions as to training principles for strength gains. Not looking for a program like Smolov, moreso some techniques, rep ranges, etc that would be helpful for me once I begin pursuing my strength goals.
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  24. #114
    Chef Bob The Solution's Avatar
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    Originally Posted by triplewhammy View Post
    And speaking of strength training....I'm interested in anyone's suggestions as to training principles for strength gains. Not looking for a program like Smolov, moreso some techniques, rep ranges, etc that would be helpful for me once I begin pursuing my strength goals.
    Techniques, Reps, and Ranges would all be based off the individual and what they find suits their body. Some grow great on strength with hypertrophy ranges for certain body parts, and some grow off low rep/heavy work. its about reading your body and finding what suits you. There is no true answer. If there was, we would ALL do the same routine and rep ranges for those bodyparts and grow
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  25. #115
    Registered User swimmer32's Avatar
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    Originally Posted by The Solution View Post
    its about reading your body and finding what suits you.
    This.

    But I'll also say that a lot of people have success with Wendlers 5-3-1. You could take the principles off of that program and work it into whatever routine you're currently doing.
    STAND TALL AND SHAKE THE HEAVENS!!

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  26. #116
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    Techniques, Reps, and Ranges would all be based off the individual and what they find suits their body. Some grow great on strength with hypertrophy ranges for certain body parts, and some grow off low rep/heavy work. its about reading your body and finding what suits you. There is no true answer. If there was, we would ALL do the same routine and rep ranges for those bodyparts and grow
    Need more specifics! I'm looking for some specific rep and set schemes that people typically use to build strength. Just some ideas to get thinking about it. I'm not looking to "grow" necessarily, I'm looking for whatever you guys have used to hit a strength goal (particularly 1RM).

    Originally Posted by swimmer32 View Post
    This.

    But I'll also say that a lot of people have success with Wendlers 5-3-1. You could take the principles off of that program and work it into whatever routine you're currently doing.
    Give me a bit more detail on what all it involves if you can.
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  27. #117
    Chef Bob The Solution's Avatar
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    Originally Posted by The Solution View Post
    Techniques, Reps, and Ranges would all be based off the individual and what they find suits their body. Some grow great on strength with hypertrophy ranges for certain body parts, and some grow off low rep/heavy work. its about reading your body and finding what suits you. There is no true answer. If there was, we would ALL do the same routine and rep ranges for those bodyparts and grow
    READ AGAIN

    Originally Posted by triplewhammy View Post
    Need more specifics! I'm looking for some specific rep and set schemes that people typically use to build strength. J
    There is no SPECIFIC's man, its all personal decedent.

    A simple GOOLGE on 5/3/1 will help you on setting it up with excel spreadsheets and articles.

    Re-Read my very very last sentence. "If everyone did the same rep ranges, and grew off the same training" why would there be so many different routines made? or so many different intensity techniques or different periodization protocol's? Why? because we all grow off different things. You just need the trial/error + patience to figure out what suits YOU
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  28. #118
    Registered User swimmer32's Avatar
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    Originally Posted by triplewhammy View Post

    Give me a bit more detail on what all it involves if you can.
    Originally Posted by The Solution View Post


    A simple GOOLGE on 5/3/1 will help you on setting it up with excel spreadsheets and articles.

    Shoot me your e-mail address sometime. I have an excel spreadsheet all set up.


    EDIT: There's a decent run down of it on the forums here:

    http://forum.bodybuilding.com/showth...hp?t=147441593
    STAND TALL AND SHAKE THE HEAVENS!!

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  29. #119
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    READ AGAIN



    There is no SPECIFIC's man, its all personal decedent.

    A simple GOOLGE on 5/3/1 will help you on setting it up with excel spreadsheets and articles.

    Re-Read my very very last sentence. "If everyone did the same rep ranges, and grew off the same training" why would there be so many different routines made? or so many different intensity techniques or different periodization protocol's? Why? because we all grow off different things. You just need the trial/error + patience to figure out what suits YOU
    Originally Posted by swimmer32 View Post
    Shoot me your e-mail address sometime. I have an excel spreadsheet all set up.


    EDIT: There's a decent run down of it on the forums here:

    http://forum.bodybuilding.com/showth...hp?t=147441593
    Haha well think of it this way then: what routine has worked well for YOU to achieve your strength goals? That's all I'm asking.
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  30. #120
    Registered User swimmer32's Avatar
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    Originally Posted by triplewhammy View Post
    Haha well think of it this way then: what routine has worked well for YOU to achieve your strength goals? That's all I'm asking.
    I've been on 5-3-1 for approx 9 months and it's been great (biggest gain has been a 70+ lb increase on squats..........but they were miserable before I started the program). Just now switching over to Layne's PHAT routine, but still using 5-3-1 for the upper and lower body power days.
    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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    []---[] Ivanko Barbell Crew #66 []---[]
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