Author Topic: Triathlon sprint prep (Read 1024129 times)

John Stamos · « **Reply #300 on:** October 12, 2011, 10:22:40 pm »

workout- 630pm

5 min walk

pull ups-3x10
strict overhead press- 135x2x10
185x5
Hammer lat pulldown turned into 1 armed overhead press- 1 platex10
2 platesx10
3 platesx10
Hammer chest press- 1 plate on each sidex10
2..............................x10
3..............................x10
4..............................x10
5..............................x5- (450lbs)

Hammer lat pulldown/hammer row-2 platesx3x15

BB curl- 65x10
85x10
105x10
125x10
135x10
85x10(slow tempo)
65x10(slow tempo)

hammer machine curl- idk nothing exciting
hammer curl with weird bar

John Stamos · « **Reply #301 on:** December 16, 2011, 01:28:44 pm »

I have been mainly focusing on pulls

If i get the job at Golds I will be implementing some crossfit to get in shape and also strong man training since they have tires and shit there.

I have been doing some cambered bar zercher squats instead of normal squats working up to about 350lbs
I am not sure what my raw deadlift is right now since i stopped doing them and only pull once- twice a month

todays workout will be zercher squats and idk what else i feel like doing, some DB front squats and other shit

LBSS · « **Reply #302 on:** December 16, 2011, 02:55:02 pm »

crossfit sucks. it sucks, it sucks, it sucks, it sucks. completely and truly, forever. fuck crossfit in the ear, nose and throat.

i hate it.

John Stamos · « **Reply #303 on:** December 16, 2011, 10:57:59 pm »

I'm not a fan either i wont do like a legit crossfit program but ill implement some similar circuit type shit that they do just to change it up for a bit when i need a break from the powerlifting.

but today was as follows

Cambered Bar Zercher squat- 145x10
235x10
325x1(when it gets over 300 i just use singles or ill bust a nut)
365x1(new PR) I also went low as shit on this, a lot lower than i was planning on

Rack pulls- 5x2- 225 bar weight plus double wrapped mini's

First set sucked but after that i felt good and they went up nice and fast

Calf raises

Leg curl- 130x3x10

45 degree hyper- 2x10 with monster mini

John Stamos · « **Reply #304 on:** December 19, 2011, 11:58:22 pm »

9:30pm workout

Warm up- Easy Mile- 9.5 minutes

Bench- Barx10
135x10
205x8x8(30 second rest intervals)

If I was allowed longer rest periods i probably could have done this with 225 but Vince Gironda sp? says 30 seconds

SM Board Press

2 board

225x5
315x2
335x2
355x2
375x1

4 board
405x1
425x1
445x1
-that one felt hard because of the position I was in

Hammer pressx4 plates super set with incline db press 60lbs
3x15

Cable Flyes 40lbsx3x20
1 arm cable tricep extensions super set with rope pushdowns

10 minutes on the bike, I had to take a dump and they locked the bathrooms so had to go home

John Stamos · « **Reply #305 on:** December 20, 2011, 11:51:21 pm »

9:30pm Back Workout

Energy levels going into workout- 4/10

I was at the point of yawning before i left the house and when i got there.

Treadmill- 9 min mile warm up

Deadlifts- Wasnt planning on going heavy but im an idiot and decided too even though i did some pulls and zerchers on friday plus i was tired as shit

225x10
315x2
405x1
425x1

Considering how i felt, this was good

Starting to wake up now

SM Pendlay rows- 135x5
185x5
205x5
225x5
245x5
225x5
135x10

Pull ups- 2x10

Lat pulldown and low cable rows super set

Bicep shit, different kind of curls

Assisted machine pull ups -90lbs
2x15

8 min mile to end it

I really need to get back into running so for this week ill just do a mile in the beginning and in the end, next week will be 1.5 miles every day x2 then keep working up.

Probably when i start working at golds I will be buying a treadmill so i can do it at home if I dont get to it at the gym since its pretty busy almost all day

Will update this with how many calories i burned during the workout when i upload my bodybugg

John Stamos · « **Reply #306 on:** December 21, 2011, 12:01:16 am »

total for the workout was 888 calories

Which idk sucks

I might go back to do a cycle of high rep shit again and include more full body exercises like instead of just doing DB front squats, just throw in a press

according to the bodybugg ill burn on average 2016 just laying around the house a day.

my goal is to hit 4000 calories a day

So in the mornings I am going to start doing the circuit in the lean hybrid muscle reloaded or idk I'll figure something out maybe do a lil p90x workout

John Stamos · « **Reply #307 on:** December 22, 2011, 12:23:57 am »

I don't really feel like typing my workout out so I filmed it tonight.

What i didnt film- mile run
machine shoulder press- worked up to 195x10
machine side delt raise- idk it sucks though I wont use it again
Ab coaster- 50lbs for 100 reps

I will put the video in as soon as i make it

John Stamos · « **Reply #308 on:** December 22, 2011, 01:20:53 am »

definitely need to cut back on the xmas cookies ugh wtf, started adding in some cardio so hopefully I'll be back down to my goal weight by summertime which is 180-190lbs

Weighed in about 235, so If i can only get to a 500lbs deadlift and be 180lbs that will be good enough for me

But the video is about 5 min and boring, I bend my arms a bit with shrugs to get an extra inch or two and i cant go slow n shit on them they respond better to just going diesel, I did this without a belt or wrist straps, i can usually get 7 per side for 5-8 without straps if i dont do a back day beforehand.

http://www.metacafe.com/w/7895782

the power upright rows or whatever prolly look like shit but whatevs had to throw some kind of explosive lift in

John Stamos · « **Reply #309 on:** December 29, 2011, 06:06:03 pm »

Mixed in back and shoulders

Warm up-thusters except btn

Pendley SM rows- 135x10
185x10
225x5
250x5
275x3
pull ups(stop n go)- bwx10
bw+25lbs- 263lbsx3x5

did some cable front n side raises to warm the shoulders up

SM OH Press- 135x10
185x10
225x3
250x3
265x1
285x1(new pR)
300x0(barely failed) always going down n touching chest

rear delt cable flyes- worked up to 40lbsx10

front raises- straight bar- 80lbsx2x10(worked up to 80lbs)
front raises- bar with rotatng grip so hammer grip- 75lbsx3x10

super set- DB OH Press- 30x3x30
seated side delt raise- 30x3x10
Shoulder finishers

assisted pull ups- 3xidk
machine shoulder press

ab work

John Stamos · « **Reply #310 on:** December 31, 2011, 08:14:08 pm »

Leg day with 2 PRs

Zercher squat- 145x5
235x5
325x1
395x1(new PR)
415x1(new PR)

Box Front squat- 135x10
225x5
315x1
325x1

some light hack squats and raises with some machine extensions n curls

T Bar RDL used 3 plates+35lbs

45 degree hyper holding onto 80lbs fixed bar

After the front squats I used 315 to do some speed work for a quick set then drop to 225

I met my goal i set for myself that before 2012 id zercher squat over 400lbs and i set a new front squat also which wasnt planned

John Stamos · « **Reply #311 on:** January 04, 2012, 01:32:09 am »

Haven't been to focused lately on the workouts since i lost my cousin on new years so I had to do my chest workout today

Flat bench- worked up to 320lbsx1, felt like 80%
SM........... - tried to hit 8 reps on every weight as i increased but obv i wasnt going to hit 8 reps but the last ones i remembered was

315x8(tired as balls)
365x1

did a pyramid set of hammer presses working from 1 plate to 4 plates n back down

cable flyes

worked up to 4 plates on each side for seated dips then some cable work for tris

Machine flyes- 120lbsx15+20 partialsx3

that was the jist of it

John Stamos · « **Reply #312 on:** January 05, 2012, 05:32:38 pm »

shoulder routine

side delts- worked up to 50lbs dbsx10
front delt raise- 80lbs straight bar
OHSM Press- worked up to 250x2x3
blah blah blah other shoulder shit

trapz- worked up to 770x5 for shrugs

John Stamos · « **Reply #313 on:** January 08, 2012, 01:23:31 pm »

Legs- Friday

box F-Squats- 45x10
135x10
225x5
300x3x5

-These didnt feel to bad but my biceps kept cramping up on me

speed deadlifts- 4x2 sumo and conventional with 225lbs
superset with 3 sets of pull ups

T-Bar row RDLs- worked up to 4 plates +35lbs

some walking lunges

some jump squats with 135lbs

Leg press- did pyramid sets

1 plate on each side to 4 plates on each side and back down

i did this 5 times without stopping with 10-15 reps each

Lower back machine

leg curls

weighed in at 237 with shoes on

John Stamos · « **Reply #314 on:** January 21, 2012, 12:49:50 pm »

ive been sick and started a new job so gettin back in the gym today n doing a fullbody balls out workout, so looking up what i used to do, hopefully i logged it on here

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Author Topic: Triathlon sprint prep (Read 1024129 times)

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