Triple's Workout/Diet Journal

[Triple T]

Why is your bar on your neck?
Are you low or high bar squatting?

In your concern for your neck snapping when it falls on the barbell, after the barbell falling on the safety bars, you are kind of overestimating the weight on your neck that would cause that.

I'm assuming you mean falling over backwards, if you fall over the backwards, there isn't going to be much weight on your neck since the bar is behind you. No doubt it might hurt a little but it's definitely not going to snapping your neck.

I'm doing low-bar squats, sorry I was thinking about something else.
yea but the force of the bar/weights whipping me backwards and then slamming the back of my neck/back onto a small surface area(bar) will cause damage.

But yea thanks for that...I'll be doing ATGs tomorow!!

 

[Triple T]

Workout A:

Squats - 3x6 (115lbs) ATG!!! :rockon: but the weight had to be lowered. -10lbs
Bench - 3x5 (105lbs) +5lbs
Deadlift - Not enough time
Dips - Not enough time

Also, my wieght is back up at 120lbs.
Its most likely water weight, but it was motivational when I saw it on the scale at the gym!
I hope its not fat from eating all those steaks

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Okay well I went ATG on squats today, althought I had to lower the wieght but its for the better.

The gym was pretty packed so I ended up waiting for awhile for the bench/squat rack and didn't finish up the rest of my routine. My ride came at a certain time so I had to leave.

The gym I go is decent size...but there are just too many people there at one time! They mostly flood the free weight area and consume the squat rack, bench, and the other BBs. (All the major stuff)


So I was thinking I should just switch to EFFORT's routine?
I think it would be easier since I only have to do ONE of the top three a day, instead of all 3 in a day. I also like it better since I'm not tired from doing the other major excercises and I'd be able to do my whole routine. (because the major stuff is always taken... )

Although I like how on Rippetoes you squat alot and bench 2x a week.

What do you guys think?
I might just try it for 2 more weeks, maybe 3. But just wondering what your guy's opinion's are.

 

[I-tallionStallion]

That really sucks you didn't have enough time for the other lifts. Oh well, get it done next time.

I would say, pick one or the other. I've done a very similar workout to Efforts thread and it has been very very good to me. So I'd say i really liked it. But either one will work, you should be much more concerned with dieting IMO. I would stick with this workout for a couple months, and then do Efforts. A little variety doesn't hurt.

 

[Triple T]

okay thanks, I'll keep at it for a month..build a foundation and then switch to EFFORTs to improve upon the foundation. See how it goes...

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Diet for today:
Meal 1: 4 Eggs, 1 whole mango, Yogurt
Meal 2: Chicken Strogenaugh, 2 whole mangos,
Meal 3: Protien Shake, Protien Bar
Meal 4: Chicken w/ milk
Meal 5: Chicken w/ milk
Meal 6: n/a (I had work...just got home and i'm off to bed.)


I had work today, so I couldn't really eat all the great stuff I eat at home. (eggs, steak, etc.)
I'm thinking of just packing something healthy to eat rather than buying from my workplace from now on.
I'll have to remember for next time to get all my meals in!

 

[Triple T]

So can anyone explain to me why I can't edit some of my posts?
Is there a time frame that I can edit in and once it has passed I can't anymore?

Thats pretty gayyy....I wanted to update my first post with the Rippetoe routine, stats and as well as post some progress pictures.

 

[Triple T]

Diet for today:
Meal 1: 4 eggs, 2 glasses of milk
Meal 2: Steak, Bun, 2 glasses of milk
Meal 3: Protien Shake, Protien Bar, Milk
Meal 4: Chicken, Rice, Veggies, Milk
Meal 5: Chicken, Rice, Veggies, Milk
Meal 6: n/a

 

[Quagmire911]

There is a time frame for editing posts, yes.

If you miss any more of the workouts then switch to the other workout and abbreviate if necessary (we will recommend what to cut out if need be).

How are you warming up?

Keep it up.

 

[Triple T]

If you miss any more of the workouts then switch to the other workout and abbreviate if necessary (we will recommend what to cut out if need be).

Okay, we'll see how it goes this week.

For warm ups I do about 2 sets.
50% on the first, 80% on the second and then on to my working sets.
I also do abit of stretching before workout so that helps too.

Thanks for all your guy's help so far.

 

[Quagmire911]

For warm up:

http://www.ironaddicts.com/forums/showthread.php?t=3404

Stretching wise don't do any STATIC stretching. Only dynamic stretching if any at all.

 

[Triple T]

Thanks for the link!

I already do dynamic stretching but what about ballistic stretching?
Thats what I do sometimes for my hamstrings.

also, any reasoning behind not doing static stretching?

 

[Quagmire911]

http://stronglifts.com/how-to-do-a-proper-warm-up/

Look at the bottom. If you want to find out more then start searching!

 

[Triple T]

k thanks!

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Workout B:
Squats - 3x5 (115lbs)
Press - 3x5 (55lbs) -5lbs I could've gone more, but my right elbow started to have this popping noise when I did the movement. So I didn't push it.
Rows - 3x5 (80lbs) +10lbs

Chin ups 3xf (11, 8, 6)
Pull ups 3xf (10,8,7)

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Diet:
Meal 1: Ham/Turkey Sandwich (LOADED) on whole wheat bread with lettuce. 2 Glasses of milk
Meal 2: Sate Beef Sub, with carrots, peanuts. Water.
Meal 3: Preworkout - Jello Pudding.
Meal 4: Soup, loaded with Turkey, Noodles, Veggies,
Meal 5: Chicken Breasts, Rice, veggies.
Meal 6: Protien Shake


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Notes:
So yea, that popping noise in my elbow, felt very weird. I could've done a 65lbs press easy, but I didn't know if it would do any harm. So I went down.

Also, my diet after school sucks. (Meal 3) I have about 5 mins after school to eat something before I head to the gym...Any suggestions? I was thinking about eating a banana but I don't know if thats enough? What about just a protien bar?
I'm sure that not of that is enough but I'm not able to eat meal 3 ahead of time so I have to eat it right after school, and right before I go to the gym. (about a 10 min time frame)

 

[Triple T]

Diet for today...

Meal 1: Chicken Breasts, Toasted wholewheat bun, milk
Meal 2: Sate Beef Sub with veggies
Meal 3: 1 Whole banana, fruit salad(watermelon, grapes, pears etc.), Whole wheat bagel with Cream Cheese, Protien Bar
Meal 4: Protien Shake, Protien Bar
Meal 5: Rice, Beef, Veggies, onions + milk
Meal 6: Fruit salad again

updating...

 

[Triple T]

Workout A:
Squats: 3x5 (115lbs)
Bench: 3x5 (100lbs) -5lbs
Deadlift: 3x5 (115lbs)

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I had a bad day today...:box:

First were the squats...the 1st set was nice and easy but the 2nd and 3rd working sets sucked. I just couldn't go all the way down without my hams/glutes hurting like a B*tch. I didn't go ATG on these ones.

2nd was my bench. Again, the first set went fine. Perfect 5 reps without spot on 105lbs. My 2nd, 3rd sets however I had to lower it to 100lbs and even then I could only do about 2-3 before I needed a spot.

3rd was my deadlift. I don't know why but I can't get the form right. My knees ALWAYS lockout before my back is upright.
It sucks...I don't want to screw up my back. ANY TIPS?
I'm reading up on some technique articles right now...

I rested a good 1-2 minutes between each set and ate a banada/protien bar before I worked out so I have no idea what was wrong with me today. :box:

 

[Triple T]

Sorry guys I haven't been able to post up an update in awhile.
I have been very busy lately so I haven't gotten enough time to post up a workout for you guys this week.
(I was out of town doing a biology study this past week if some of you are wondering)

Well anways, I've decided to switch over the EFFORT's routine.
Anything I need to tweak as mentioned earlier?

EDIT:
They got that gay 10 post thing so I have to update this one for now...

Diet for today:
Meal 1: Steak, meatballs, fish, pasta
Meal 2: steak, bun,
Meal 3: fruits, protien bar/shake
Meal 4:
Meal 5:
Meal 6:

updating...

 

[Triple T]

Alright boys, sorry for the time away from my comp. I have been REALLY busy.

Although I haven't been posting anything, I've still been training.


My stats right now:
Bench: 105 lbs (slow but steady) +5 lbs
Squats: 125 lbs (I'm focusing on form right now, once I get that PERFECT I'll add much more wieght) +10lbs
Deadlift: 115 lbs (I'm REALLY focusing on form for this one. Once I get it right i'll add on more wieght.

Oh yea, my wieght is now 124 lbs


All seems good, except for the deadlift form. I had a powerlifter assist me on squat form. Hopefully he comes back to the gym and can show me how to deadlift. I've gained a few pounds so I'm happy with that. Whether its muscle or fat I could care less since i'm pretty lean anyways.

I'll be starting to post again on Monday. I also switched over to EFFORT's routine as well.