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Author Topic: Triathlon sprint prep  (Read 1024081 times)

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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1470 on: February 27, 2016, 11:29:50 am »
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Feeling better since I started running again, just tired this morning cuz my pug farted at 4am and it woke me up.  I'm a do some jogging in place today at work to try to get to 10k steps.

I used the compex on my back and it worked pretty good, I could feel the middle of my back tighten up on the walk and made it uncomfortable. 

Diet this weekend will consist of protein shakes, a mayonnaise free sub, small bag of chips and beef sticks which are 8fat, 2 carbs, 5brotein.

990 calories for the pack of beef sticks, 450 for chips, 660 for bfast, then say like 8-900 for the sub which puts me over 3k.  So I will cut the sticks and chips in half which will make room for 7 protein shakes but I won't drink that many.

Also will be tracking my fluids.
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1471 on: February 29, 2016, 12:11:34 pm »
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On average I drink a little over a gallon a day.

Weight is roughly the same so idk

Over the weekend I did 1 patrol about 1.4 miles at work because it was cold as balls out on saturday and sunday it was 50 and sunny so I did 4 rounds. 

Today
5 min brisk walk
10 min run then they brought like the second graders onto the track and asked if they were going to get into my way....yeah like 50 little kids on a tiny track wont get in my way so i told them ill just go on a treadmill
(3 mins between going from the track to the treadmill)20 min light jog at 4.7
5 min brisk cool down
This week is 4.7, next week will be 4.9 and so on and so on for 30 minutes until I cant make the full 30 without stopping then I will cut back to the last speed that i finished 30 minutes in and keep there for a few weeks and try to keep going up.

Bench
135x10 warm up
185x10 4-2-2 tempo
225x4x5-8 at a 4-2-2 tempo
Blue Slanger bench: 2x idk rep out.

DB flyes- 30/35/40/45/50x10 with 5 partials
Seated but no back supported OH DB press: 50x3x10
DB side raise: 20/25/30x10

Triceps
Pushdowns- v bar: 175/155/135/115/70/70 all 10-15 reps
Supa Set- rope- 70lbs for sets of 10


Running felt good today also, after the first 10 minutes my body felt fine and i tried to practice my breathing

Forgot to add that the benching was done with feet up and a flatish back and for food

4 eggs, 1 steak, 1 protein shake and about to make another one before I leave for work
at work I will just have propel, monster(no cal) and the turkey sausage bites.  When I get home I will cook up another steak and eggs.
« Last Edit: February 29, 2016, 01:45:41 pm by Eric »
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1472 on: February 29, 2016, 03:47:55 pm »
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This should be interesting, at work and we have to now go through with a phone to scan places that we have been and they just put up new hits that I have no clue where they are so I'm fucked.

As far as steps today, i got about 2.5-3 miles in, at least 3 miles or more by now with the other walking around I've been doing so I am probably around 6-7k steps today and I have 1 walking patrol and other shit to do so maybe I will hit the goal.

I wrote down my workout schedule and forgot the paper but tomorrow is just a recovery day with pump stuff

1 hour split between walk and bike to ease up on the legs
BW stuff and machine work for chest and shoulders with db work for triceps.

sleep wise I wake up usually around 4 every morning and then 8, so I am generally tired at night if I don't take a nap.  Over the weekend and Friday I think is when I started to get tired AF around 7-8pm so I will have to figure some shit out.

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LBSS

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1473 on: February 29, 2016, 06:03:00 pm »
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why do you wake up at 4? how long are you awake for?
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1474 on: February 29, 2016, 07:42:51 pm »
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lots of different reasons, sometimes to use the bathroom, dogs wake me up, im uncomfortable or ill just wake up not have to do anything or because of anything and then just go back to sleep.

I'm already tired and I cant sneak in a nap at this job site lol so I gotta stay awake and the snow storm is starting already uggh its almost march this shit just needs to stop.
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1475 on: March 01, 2016, 08:19:09 am »
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Blah haha, I didnt get home from work until about 2am or so and just definitely not feeling it.

ive been getting about 3-5 miles in at work so i will just use that as my active recovery.

Tonight since we have new hits to learn I will do a few more rounds than normal which might be an extra couple of miles or so.

Tomorrows plan

Run-4.7mph for 30 minutes with 5 minute warm up and cool down with some stretching
Back work with deadlifts and lat pulldown and doing the stuff i was supposed to do today.

I am still fucking tired so I might get a goood nights sleep haha

Also, got my compression gear on so idk, hopefully it will help lol
« Last Edit: March 01, 2016, 12:38:00 pm by Eric »
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Dreyth

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1476 on: March 01, 2016, 05:43:58 pm »
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Quote from: Eric on March 01, 2016, 03:56:20 pm
After reading the Shrimp thread, it kind of brought me back to Terminal Vertical back starting in 06 I believe.  That site towards the end was just a free for all wrestlemania and I remember my main Nemesis was Boka.  I think he tried to discredit one of my dunk videos saying it was fake because there was a white spot(wrist band) on my arm even though i used a potato for a camera and have 0 editing skills.

 Once I can figure out how to lose weight lol  I would like to get back into dunking, I think considering now if I focus on it at any bw my squat shoots up pretty fast, a lot faster than when I was younger and dunking.  When I was maybe 220 or so I could 1 step off 2 feet and dunk if i had a good pass and shit I think my squat was only mid 300s for high bar.

As far as food today, not a lot, i have some granola bars and turkey sausage for tonight but i took a protein shake before work and I was just in and out of sleep from 8-noon or so.  I am down 1 belt buckle hole and marked off where I could get comfortably and still walk around and not forcing it so I will keep track of that week by week.  Tomorrow I will hit up the walmarts and get some chicken I guess or grounded up turkey, who knows. 

Thats all for now, I'm surprised I am even awake at work right now so ill probably have more bs to add later.

wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.

i dont remember any usernames from terminal vertical though. are you sure you arent thinking of the vertical summit?

it'd be fun to see you dunk again. still have old vids up somewhere?
« Last Edit: March 01, 2016, 05:45:59 pm by Dreyth »
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1477 on: March 01, 2016, 06:27:25 pm »
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Quote from: Dreyth on March 01, 2016, 05:43:58 pm
Quote from: Eric on March 01, 2016, 03:56:20 pm
After reading the Shrimp thread, it kind of brought me back to Terminal Vertical back starting in 06 I believe.  That site towards the end was just a free for all wrestlemania and I remember my main Nemesis was Boka.  I think he tried to discredit one of my dunk videos saying it was fake because there was a white spot(wrist band) on my arm even though i used a potato for a camera and have 0 editing skills.

 Once I can figure out how to lose weight lol  I would like to get back into dunking, I think considering now if I focus on it at any bw my squat shoots up pretty fast, a lot faster than when I was younger and dunking.  When I was maybe 220 or so I could 1 step off 2 feet and dunk if i had a good pass and shit I think my squat was only mid 300s for high bar.

As far as food today, not a lot, i have some granola bars and turkey sausage for tonight but i took a protein shake before work and I was just in and out of sleep from 8-noon or so.  I am down 1 belt buckle hole and marked off where I could get comfortably and still walk around and not forcing it so I will keep track of that week by week.  Tomorrow I will hit up the walmarts and get some chicken I guess or grounded up turkey, who knows. 

Thats all for now, I'm surprised I am even awake at work right now so ill probably have more bs to add later.

wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.

i dont remember any usernames from terminal vertical though. are you sure you arent thinking of the vertical summit?

it'd be fun to see you dunk again. still have old vids up somewhere?

Yeah I have 2 on youtube and a few on metacafe, when I get home I will put them up on here.

Yeah Terminal Vertical I was HighRiser cuz thats around when shit what was that dunking show contest called..city slam?  Sounds right haha.  Yeah I had some pretty good 8ft dunk vids on metacafe too I believe, that was always more fun than just doing 1 or 2 handers on 10ft lol  I remember one guy on TV was Six6Six and Adam was another, all I remember is I became a Moderator towards the end and just went straight up dictator lol
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Dreyth

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1478 on: March 01, 2016, 09:23:06 pm »
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Six6six is vaguely familiar.... I remember adam. The volleyball guy right?. He went on to make the vertical summit forum, he was admin there. He had a period in his username and some red white blue volleyball avatar i think.

Now who the hell made thejump101, that i cant remember for the life of me. Its on the tip of my tongue somehow though.

There was also some troll named froz3n with a lion avi on TVS who paraded himself as the plyo king. Also another troll named squidward who reminds me of TheSituation a little

Edit: holy shit. My username was lakers on TVS but thats after i changed it from...Air DS!!! Blast from the past
« Last Edit: March 01, 2016, 09:45:43 pm by Dreyth »
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vag

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1479 on: March 02, 2016, 04:27:09 am »
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Quote from: Dreyth on March 01, 2016, 05:43:58 pm
wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.

tmac350?

Here is their best video, they are mocking clamantfever. Man, the clamantfever era with the endless flame wars on youtube was sooo fun!

<a href="http://www.youtube.com/watch?v=hyYuRCW9lVM" target="_blank">http://www.youtube.com/watch?v=hyYuRCW9lVM</a>
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1480 on: March 02, 2016, 11:56:10 am »
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Lol yeah I remember L-stan too, we were bro's back in the day, also there was a black guy on TVS that was like 5'7 or 5'8 that was really good.

That makes me want to jump again, its settled lol

Todays run was great but shit at the same time.  I noticed that I run too much on the outside of my feet so it was just burning like a mofo right above my ankle going straight up on the side of my leg. It got to the point around 10 minutes when I  said fuck it and went to intervals for 1 walking lap 2 running ones for the rest of the 20 minutes.  Altogether I think i hit around 2.5 miles.  Theres a good chance I will just need new shoes that give better support considering how many times I've rolled and twisted my ankles, they probably arent the strongest out there.

then the rest of the workout was just machine work with bent over rows, nothing exciting.

What I am reading is that I underpronate which isn't bad I guess unless it causes pain n shit and so I'm thinking about buying Asics Cumulus shoes which I guess are good ones for that or if I can find a light ankle brace that will just help keep my ankle a little straighter.

<a href="http://www.youtube.com/watch?v=kPjpu3GQTjY" target="_blank">http://www.youtube.com/watch?v=kPjpu3GQTjY</a>

This gets me pretty jacked up on my runs but I tend to run faster than I should.
« Last Edit: March 02, 2016, 01:25:35 pm by Eric »
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Dreyth

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1481 on: March 02, 2016, 12:14:44 pm »
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Quote from: vag on March 02, 2016, 04:27:09 am
Quote from: Dreyth on March 01, 2016, 05:43:58 pm
wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.

tmac350?

Here is their best video, they are mocking clamantfever. Man, the clamantfever era with the endless flame wars on youtube was sooo fun!

<a href="http://www.youtube.com/watch?v=hyYuRCW9lVM" target="_blank">http://www.youtube.com/watch?v=hyYuRCW9lVM</a>

damn i forgot how high they got!
L-stan, i remember that guy!
holy shit, clamantfever too! didn't he have some bullshit dunks or something? claiming a 540 when it was a 270 at best, stuff like that? those were the days... i dont think there was ever a bigger vertical jump online community (not counting youtube) than the jump 101. it had over 15k members.


edit:

lmfaoooo

anyway sorry to hijack your thread. i'll make a new thread about vert forum nostalgia stuff.
« Last Edit: March 02, 2016, 12:35:08 pm by Dreyth »
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Dreyth

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1482 on: March 02, 2016, 01:58:09 pm »
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that ball grip, holy shit

man i have so much motivation to go out and jump now. need to find an indoor court!!!
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1483 on: March 03, 2016, 01:30:08 pm »
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Nothing today, my calves were so shot that if I tried to just flex it, it'd cramp up on me so just taking a recovery day instead of active recovery. 

Tomorrow will be some legs with other pump up session

and 30 minutes of running and shiiit

Hopefully it goes better than last time, my cardio was perfectly fine I wasn't breathing too hard at all just my legs were shot so I will see.
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John Stamos

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Re: Operation Save 2 dollars on Clothes at Walmart
« Reply #1484 on: March 03, 2016, 08:33:08 pm »
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Diet wise today was eh, cooked up some chicken for supper and then just had stuffed chicken, 1 breast stuffed with shredded mozzarella and veggies.  I miss having them but they can be a pain in the ass to cook so this weekend I might buy the 5lb and stuff it with veggies and cheese, maybe some ham or turkey too.

Damn I want to dunk again haha, watching one of my old videos I liked getting to the point where I would just full on usain bolt sprint to dunk and it was a ballin ass feeling.

gonna try to get to bed early and get to the gym early to make up for a lot of cardio
 
Holy tits, looks like winter ends next week, gonna be 50 on monday, 60 on tuesday, and 60 on wednesday.  So looks like someone will get to run outside and not get side tracked by old folk
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