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Author Topic: Triathlon sprint prep  (Read 1024558 times)

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John Stamos

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Re: Eric's Journal
« Reply #435 on: February 08, 2013, 04:38:13 pm »
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I was about 185 in that video but yeah hitting rim at 275 isnt bad i guess

Weighed in yesterday at 273 but today at 271 without food



yesterdays leg day- worked from 5am-4pm and didnt each much so my energy levels were shit


Squats- warm up
315x3 free squats
Box Squats
405x5x1

DB step ups
80x3x5
90x2x1

DB lunges- 45x3x5 each leg

calves idk just raises nothing to brag aboot

heavy leg curls

finishers

jump rope/ push ups- 1 hand on medicine ball and pop over on the other side etc etc


ab work
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John Stamos

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Re: Eric's Journal
« Reply #436 on: February 11, 2013, 09:31:31 am »
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looked over my early pages of my journal last night at work and it made me feel like a big ol piece of horse shit.

This morning ill be doing

1 mile warm up on treadmill
Power Clean- heavy
Snatch- light
Power pull- light
1 mile Run
DB snatch
bulgarian split squat
db front squat
plyo push ups/various other push ups
1 mile run


Didnt do this, played 1 on 1 bball with my friend for about 40 mins, went to go do this and he was lazy and kept bitching so killed the workout mood.

Back at it at 4pm though ill try to get this in before the chest workout


« Last Edit: February 11, 2013, 06:41:36 pm by Eric »
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John Stamos

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Re: Eric's Journal
« Reply #437 on: February 11, 2013, 06:46:54 pm »
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Todays workout uggh

1 mile run


Cleans- 135x5
             185x3
            225x2

Decline bench
225x25
315x4
335x1

Incline DB press
100x10
80x10
70x10
60x10

chest dips- 3x10

Push up variations
Floor/1 pin up on squat rack/5 pins up on squat rack

did a set on the floor, moved to the low pin-did regular then feet up on the pin for decline pushups and did the same for the other side

all together did about 150 pushups


2 mile slow jog but was cryin all the way through


weight-pre workout-275.8
         post workout- 272.6
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Re: Eric's Journal
« Reply #438 on: February 12, 2013, 11:16:59 pm »
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Workout

1 mile run
Bent over db row(both hands)x10
55-85 then 85-55 increase and decrease by ten pounds
fat man pullups
bent over row on calf raise
1 mile run
Machine work, lat pulldown and row
1 mile run
ab work
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John Stamos

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Re: Eric's Journal
« Reply #439 on: February 13, 2013, 03:21:04 pm »
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I make nutrition bars at a factory and btw nutrition bars aren't nutritious.  Anyway though I have to constantly transport the syrup liquid to 3 different spots before it gets mixed with the powders n the shit ranges from 8lbs-150lbs for 12 hours.  No help and i made it halfway through work today and strained my back since no1 was helping me.  So i am hashtag pissed off, idk what hashtag means but ive seen it on facebook.

But I wont let it slow me down

All of my shoulder workouts will mainly be seated and I am leaving in a bit to go do a half marathon on the stationary bike and do the routine and finish off with another half marathon
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Re: Eric's Journal
« Reply #440 on: February 14, 2013, 01:56:54 pm »
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Back is feeling better but not going to push it with squats


I will just focus on leg presses and curls with some arm work


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Re: Eric's Journal
« Reply #441 on: February 14, 2013, 08:11:01 pm »
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Back didnt feel too bad but i used a belt just in case


1 mile run
squat-
135x5
225x5
315x3
Box squats
365x3
405x3
475x1

Leg curls- heavy for a couple sets of 10

3 mile run

some arm work to finish off

weight- consistant 271-272
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Re: Eric's Journal
« Reply #442 on: February 15, 2013, 03:21:52 pm »
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Today- bw movements

2 mile run
1 arm planks while restacking a stack of weights on the other side(3-10's, 3- 5's, 3- 2.5's)
1 set of each-
         - spiderman push ups, plyo push ups, medball push ups where you jump from side to side
2 mile run
dip variations
fire drill so killed my mood to do anything else so i just finished up

2 mile run

weighed in at 272 but that was my fault, didnt have the best diet today
« Last Edit: February 15, 2013, 08:50:15 pm by Eric »
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Re: Eric's Journal
« Reply #443 on: February 16, 2013, 03:32:09 pm »
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Had the day off today because of my peace officer test

It was easy, i even had a question about how earthquakes happen which was pretty retarded

anyway got to the gym for a quick session

arm work skull crushers, cable extensions, db curls etc nothing exciting

did a few exercises then ran

1 mile-9:40 seconds
last mile- 8:29 seconds
      - not the best time but its a lot better than it has been in a few years

weight- 269.8!!!!!

finally out of the 270s well for a bit until i ate my sub

so far down 14-16lbs, i cant remember if i got up to 285 or not, but def 283
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Re: Eric's Journal
« Reply #444 on: February 18, 2013, 03:43:07 pm »
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Ate a lot yesterday so weight was 271 this morning

hit the gym and ran 2 miles, walked .2 then ran to 3.2, was going tokeep doing that until i hit 6 but I wasnt feeling it


today is chest n tris

outline

1 mile run-going for speed
decline bench
bw chest dips
1 mile run-slow speed
db work
machine work
2 mile run
abs
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Re: Eric's Journal
« Reply #445 on: February 18, 2013, 07:27:24 pm »
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Made a protein/craze drink before the workout and didnt use enough water for the craze so whatever i got down, during my run wanted to come back up and it made me feel like shit all throughout

but anywayz

1 mile- 8:17- it sucked but i ended up moving it up to 9mph the last .2 miles and idk i feel like I can get into the 7s fairly easy now
bench-
135x10
185x10
225x10
245x10
265x10

Chest dips- 3x10

1 mile run- felt like dog shit, this is where i started to puke in my mouth

Push ups on squat rack, except in the middle was 1 footed push ups

1 handed plate loading planksx2 each arm

someother push up variations and extensions on the lat pulldown

cable crunches

and thats about it, tomorrow is muh birthday, big 24, but i dont feel any different so idk its a useless birthday, but next year my car insurance decreases whaaaat


weight- 271

so constant decrease in 14lbs
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Re: Eric's Journal
« Reply #446 on: February 19, 2013, 12:47:53 pm »
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today ill do a john cena type warm up, with some heavy olympic lifts, idk ill watch videos later and put up an outline
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Re: Eric's Journal
« Reply #447 on: February 19, 2013, 08:46:17 pm »
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Cleans- worked up to 225
snatch- stuck with a few sets of 135
snatch grip deadlift- 315x2x1
bb row- 135x3x10
machine work for chest
chest supported db rows- worked up to 80x10
machine work for back
ab work with plank and plate stacking
cable crunches
push up circuit in the pool area- temp around 85 or 90 degrees

no running, to many fatties on them
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Re: Eric's Journal
« Reply #448 on: February 21, 2013, 10:11:10 am »
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Side raises- did this for 4 sets no rest in between so the numbers went down set after set
25x20
30x10
40x10

horizontal db press- hardest thing was battling my inflexibility
5lbsx4x10
      - yeah 5 pounders........ i was surprised too

1 mile run

db front raise-
30x4x10- 1 handed at a time

Arnold Presses
40x4x10

1 mile run

bent over rear dealt raise
30x3x10

barbell press- DC style
135x30
12 breaths
135x12
12 breaths
135x8

1 mile run

some finishers with dbs for shoulders that i used to do awhile ago

to many fatties on the treadmills so did a bit of arm work

jump rope and that was about it
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PR: 19:51 --> 17:41

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Re: Eric's Journal
« Reply #449 on: February 21, 2013, 08:15:13 pm »
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Leg day

Box front squats-
135x5
225x2
315x1
335x1
365x1- 335 and 365 were new PRs
Back squat
405x2
455x1
485x1

Barbell Lunges
95x5
115x5
135x5

DB front squats no box
50x10
70x10
80x10
100x10

2mile run- 18:40min

weight- 273.8
Had a 16oz bottle of water for my craze and drink half a liter during the workout, plus i needed to shit so idk i think i might be at 269 without all the excess

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