Author Topic: Triathlon sprint prep (Read 1024377 times)

John Stamos · « **Reply #375 on:** August 07, 2012, 05:41:27 pm »

today- weight 262lbs

water intake- 1.5+ gallons

started- 257lbs

I look leaner now at 262 than when i was in the 240s so thats good i guess, especially with all of this fucking water thats getting annoying to drink

today was back

Deadlift- worked up to 365x8(grip is still a factor)
405x5(grip is a major factor)

- I had a few more reps in me but i just gotta get my grip back

Pendley rows- 165 of a smith machine- 3x10
Lat pulldowns- worked up to 220x10
stiff arm lat pulldowns- 55x3x12
assisted pullups- 3x10

that was good enough, I didnt need to do 1 arm db rows or anything my back is torn up

did a 10 min walk watching the USA womens beach volleyballs asses bounce around

tomorrow is shoulders

John Stamos · « **Reply #376 on:** August 08, 2012, 06:25:52 pm »

Todays weight- 264lbs

SM shoulder press- did high reps up to 225x2(there isnt any cable on this one so there is no help on it) and worked back down getting 10-15 reps

kneeling 1 armed BB shoulder press- 25x15, 35x15, 45x15(also doing 2 armed at the end for 10 reps)

side shoulder raises- 30x20, 35x15, 45x10
front shoulder raises- 25x3x20(slow tempo)
bent over db rear delt then someother lil shit

John Stamos · « **Reply #377 on:** August 13, 2012, 03:42:12 pm »

Flat Bench press- warm up

315x6x2
335x1
345x1
365x1(easyish)

Incline Db press
50x20
70x20
90x15
120x5

hammer press- high reps ending with 8 reps with 3 plates and a 25 on each side

cable flyes- 25x3x15

I feel like I did more stuff considering how long i was there for but i guess not

John Stamos · « **Reply #378 on:** August 16, 2012, 10:35:38 pm »

tuesday my back workout wasnt much, focused on lats
wednesday shoulders

shoulder press- 135x2x30 warm up
side delt raise and front raise with 30lbs db for high reps

press on hammer machine

worked up to 3 platesx5 then did a drop set

today arms

CG bench- 225x10
   275x5
   300x1(felt like i was benching 135)

   no spotter so it was good enough for me

skull crusher and btn extension- 75lbs(ez bar)

rope pushdowns

curls- worked up to 135x10
did db work

tomorrow is legs

also- weighed in at 270

my bf% looks the same
arms are bigger since they cant fit in my uniform sleeves anymore
back is a lot bigger and chest is more full

John Stamos · « **Reply #379 on:** August 20, 2012, 10:05:52 pm »

Weight- 265

Bench
135x10
225x10
275x5
315x6

incline db press
70x4x15

hammer press
2 plates each side
3x20(slow tempo)

flyes
25x2x15
30x1x15

some tricep work on cables

John Stamos · « **Reply #380 on:** August 22, 2012, 10:35:38 pm »

weight- 268

Shoulders/trapz

SM SHoulder press(this smith machine doesnt have a cable that makes the bar by itself feel weightless so as far as ik its the actual weight)

barx20
135x10
185x6x4(rest pause)
- front delt acted up again so that was enough pressing so i didnt make it worse

Some weird movement rob riches does-
front raise-rear fly-lower to legs- side delt raise- fly- lower to front legs

just repeat that and i did 5-8 reps each set with 20lbs dbs and finished each set with side delt raises

rear delt raises

shrugs-worked up to 405x10(easy)
shrug machine- 8 plates each side i believex10

30 mins on stairmaster

John Stamos · « **Reply #381 on:** August 23, 2012, 05:47:43 pm »

weight- 269

deadlift

135x10
225x2
315x2
365x2
415x3

- Would have done more reps but my stomach felt like shit before i did the lift and i felt my protein shake coming up

leg press swing thing

8 platesx3x10

leg extension
leg curl

10 min on the stairmaster
10 min walk on treadmill

abs

John Stamos · « **Reply #382 on:** August 27, 2012, 09:11:12 pm »

Bench- warmed up

315x2
325x2
345x1
355x1
365x1

Incline Db press

70x20
90x15
120x5

Hammer press-

Im not sure what i worked up to but i ended with 4 plates on each side for 5

then some flyes and a tricep extension

weight- 265

John Stamos · « **Reply #383 on:** September 04, 2012, 09:44:43 pm »

Chest, triceps

Bench- worked up to 315x1(very fast)
DB press(flat)- 120x3x15
fly variations

skull crushers/CG press- 75x3x10
rope pushdowns- 3x15
single arm extensions

John Stamos · « **Reply #384 on:** December 06, 2012, 07:31:34 pm »

bw-273

monday- Chest/tris

Bench- worked up to 315x3x5
Incline db press- 100sxidk a lot of reps
flat db flys- worked up to 60s or 70s i forgot for a set of 10

then machine work

triceps was pushdowns and btn extensions

tuesday- back/bis

bis- curls
back- 1 arm bb row- 75lbsx3x10
db row- 100x3x30
lat pulldowns
some other stuff

wednesday- shoulders

kneeling 1 arm bb press- worked up to 70x3x10
45 degree side raises
machine work

lats- worked up to 500lbs for shrugs

today- legs

worked up to 315x10 for squats then did speed work with 365 on a box

I havent done squats in about half a year or so, well real squats, i hated my last gyms squat rack

RDL- I cant do normal deadlifts because ill get kicked out of my gym for it but worked up to 315x3x10

leg curls

tomorrow is arms but ill prolly go over everything again

LBSS · « **Reply #385 on:** December 06, 2012, 08:39:08 pm »

where'd you go?

John Stamos · « **Reply #386 on:** December 10, 2012, 07:23:26 pm »

I've been working a lot since i moved up to being a BPO and i wrote down a few workouts i did on fb that ill post on here after this

Todays chest workout-

Bench
warm up- 225x3x10
315x5x5
- I probably could have done 1 more set of 5 full ones without help if i had enough rest but my wrists were pretty fucked by this point

DB flys - 30x10
40x10
50x10
70x10

some machine work and light shrugs

doesnt seem like much but doing 2 extra sets of 315 and im more worn out than doing 3 sets and doing dumbbell presses

i started to throw in a half hour cardio each morning while im still fasted a wee bit

John Stamos · « **Reply #387 on:** December 10, 2012, 07:26:11 pm »

this is what i was doing at my old gym back towards the end of september

Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allowes you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks inbetween each exercise)

Bench press- 380x1
Floor push upsx20
Smith machine pushups on 1st notchx20
2nd notchx20
3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
-For the bench press I went 380-315-225-135

Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15
low db fly-20x15

Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions

End it with a close grip hammer press or machine press

This is a perfect workout where you should leave your ego at the door because 135 on my last bench set felt like 315

so to recap- when you do the sets do the exercises one right after the other, the only break you get is taking weights off or putting weights on

John Stamos · « **Reply #388 on:** December 10, 2012, 07:27:06 pm »

still late september

back and bis

same format
Giant set 1
BW deadlift( deadlift a weight that is equal to your bodyweight)x as many as you can
bent over BB rows
pull ups(palms facing away from you)
barbell pullups

giant set 2

BB curl(go for a heavy 10-15 reps)
bent over BB curl(kinda like your rowing but the weight should be thigh level and so you can curl the weight up to your chest)
BB BW curl

super set 3
Lat pulldown(pause at the bottom for a 1 count and go slow throughout the movement)
low cable row(same idea)

finish with some rope curls

At this time if you dont feel exhausted and sore then you didnt do the workout right

John Stamos · « **Reply #389 on:** December 10, 2012, 07:28:20 pm »

For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this

the sets that fix the problem

DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps

Also not full range of motion, keep it on the bottom half to focus on the shoulders

giant set 1

Db press- 40x20
db front raise- 30x15
db side raise- 20x20

trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you

Smith machine work
- upright rows- 100lbsx15
Kneeling front shoulder pressx10
kneeling rear shoulder pressx10

some rear delt work and they were pumped....super pumped

After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.

Starting weight- 250 then increased to 271- back to 260.5
- 10.5lbs

Whatever you do, 4 sets of each giant set sucks but dont bitch out and skip out on 1 or 2 of them...your body has a lot more potential than what people think. Just dont be a pussy

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Author Topic: Triathlon sprint prep (Read 1024377 times)

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