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Messages - John Stamos

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91
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 11, 2020, 12:58:34 pm »
Earlier in the week

Ssb Squat/ deadlift super set
I worked up to 234-240 depending on how much the ssb weighs and 315 for deadlift
Straight bar squat: up to 275
Db deadlifts: 80x3x10
Then some other shit

Today
Walk until the chick left the track
Run 4 laps, walk 2 for 4 sets
(18 laps is 1 mile)

Clean: up to 195
Snatch work to 95lbs just getting form down again
7 min amrap
3-6-9....
Thrusters
50lb kb swing
Burpees
Made it to round 12
Super fat

Going to walk again to hit my daily goal and stretch.
Its rough getting back into it so next week I gotta make it every day and even if I don't feel like going I'll just go to walk.

92
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 27, 2020, 03:53:04 pm »
Oof it's been awhile

Just been hunting preparing for another lockdown

Went to the gym today and just did full body.

 Bench was 5x5@225 drop set and finished with AMRAP 3 minutes 135
Oh press just up to 135x5(front delt still fucked)
Deadlift/as squat super set

Worked to 200 for the squat and 300 for the deadlifts for idk how many reps

Then cable and db work with tbar rows


I haven't kept track of anything I've been eating so I went into my samsung health app and ballparked some meals and calories.

Just consists of venison, 2 protein shakes, bfast sausage, veggies, fruit, eggs, toast, steak etc.  It has me around 2500 as an estimate so gives me some wiggle room since I won't eat bfast sausage every day n what not and I added another piece of toast cuz the calories was so low.  But it's mostly protein, then carbs and fat are close to the same so idk I'll lower the carbs a lil bit. 

I'll start it Sunday since we are doing Thanksgiving tomorrow cuz everyone had to work Thursday.

93
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 02, 2020, 05:52:14 pm »
Run 10 mins, 2 min walk
Mile run  in the 10s
Walk for 40 minutes

Bench(shoulder pain)
Just up to 245 for a triple then dropped to 185 for a few sets of 5

Chest fly machine 3sets of 10

Cable crossovers 3x10

Tricep work on cable crossover

7 min amrap
Bb thrusters
Wallball
3-6-9....
I think I went to round of 15


94
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 28, 2020, 01:53:56 pm »
Stairmaster
Deadlift/ssbar squats superset
Just slowly went up I ended with 315x2 and 200 for the squats.  Felt super tight

Stairmaster
Db rows 70x3x10
Lat pulldown
Curls

Tomorrow is cardio and xfit

95
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 26, 2020, 12:40:01 pm »
Have had an ache in my left shoulder so I'm keeping some pressing to a minimum.  It was a lot worse when I started back up which is weird because before covid I didn't have this pain.

So far
Run a mile

Bench to 225x5x3
Superset with push ups

7 min amrap
3-6-9-12....
Barbell thrusters
Burpees
I finished round 12
With a mask on this wod is much worse.

Db bench: 40x3x20
Db push upsx10
I ran 2 laps(18 is a mile) between sets



96
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 24, 2020, 12:45:25 am »
Run 2.5 miles then walk for 45 minutes

Felt shitty today and worn out just from that.  An off day I suppose but tomorrow I'll be doing shoulders and legs.

97
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 20, 2020, 01:01:38 pm »
Deadlift up to 315x3x3( grip is shit)
275 x2x3 with 10 second holds
225 same thing

I did a superset on the way down with safety bar squats, nothing major just trying to get leg work in to prepare for my first official leg day lol

Then back work nothing amazing, on the bike now

98
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 19, 2020, 01:45:52 pm »
Treadmill incline walk
22 minutes @3.5mph @8 incline
Bike x 10 minutes at setting of like 17-20

Ik that doesn't mean much by reading it but it was enough resistance to give me a constant quad pump

Bench: 225x10x3
Push ups at varying heights for sets of 10
Cable crossover: 3x10
Tricep work

That was enough, later I will do more stairs

99
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 14, 2020, 01:31:30 pm »
Run
3.8 miles or so.
I had to decide between a long run or a hard run and I chose the hard run.  The hard run was just running back the same route to hit all of the hills versus a longer route but flatter.

I am not in shape and this destroyed me.  Tomorrow I'll lift before cardio.

100
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 07, 2020, 02:31:59 pm »
Deadlift: up to 345
Didn't feel too heavy but my grip isnt there(double overhand)
 Went back to 225 for 2x3 with 10 second holds

Leg press: sets of 10 from 6 plates to 10
Machine rows and lat pulldown with some curls.

Tomorrow I'm going to do some cardio

10 minutes of each
Wallball
Row
Run(incline)
Bike
Stairmaster maybe.  When I was on it yesterday it was making noises like the chain was loose.

Either way that's 40 minutes then finish with db and machine stuff that I've missed.

101
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 06, 2020, 07:40:07 pm »
Friday I ran 3 miles, yesterday my sinuses were shit

Today was upper body, same ol shit as the last ones.

102
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 29, 2020, 04:11:42 pm »
So tomorrow
It has been raining so I won't go up the trail

Run almost the full route
From gym to town until side walk ends then run back to the gym.  I can't remember how many miles it is but if I had to guess maybe 3-3.5

Then 3 minute sprint on stairmaster with 10 minute cool down
20 minutes on bike and 10 on rower.

Finish off by doing some db work that I missed.

103
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 29, 2020, 04:07:46 pm »
In the mean time I used the typical mask you usually see.  It is thinner and I can breath easier in it but the stairmaster is still king haha.

So for the fire department I have to do 120 steps per minute for 3 minutes with a 50lb vest and no holding onto the handles.  Today I was around 104 steps per minute and the thinner mask was still making it harder to breathe when my heart rate was up. 

I did 3 minutes at 104 steps per minute then 2 minutes of rest.  Did 5 minutes on the bike to get my legs fresh

Rdl: multiple sets up to 275x3x5
Pendley row: up to 185x3x3-5
Lat pulldown: idk 5 sets each handle for 10 reps but I'd do a 3 count hold at the bottom.

Seated row: 3x10
Straight bar and db curls.

I am planning on doing a mostly cardio day for tomorrow and Thursday then Friday is legs.  Ik once I do legs I'll have a rough time walking for awhile.

104
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 28, 2020, 01:29:18 pm »
Took it easier today than last time so I'm not as beat up.

Run: from gym, to town and back.  Some big hills which made it a bit more challenging.  I am not sure how far it was but if I had to guess maybe 2.5 miles

Bench:
185x8x5
2x3

Oh press: 95x3x10
Did a 4 second negative

Machine chest flyes: 3x10

Incline hex press:
40x10
50x2x10
 
Tricep extensions
Side raise



           

105
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 24, 2020, 04:12:59 pm »
Nice I just ordered some n donated to the retirement homes.

Been slacking due to other things taking my time so tomorrow will be back and legs with cardio.

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