Author Topic: Triathlon sprint prep (Read 1024665 times)

John Stamos · « **Reply #855 on:** February 26, 2015, 06:58:59 pm »

Yesterday i did the same set up with at night i did tea pots, ab work
today nothing, was just going to go tonight but I ordered a trap bar and fed ex delivered it to the wrong place so now i gotta wait for their phone call

John Stamos · « **Reply #856 on:** February 27, 2015, 10:57:35 pm »

Nothing today, was dealing with fedex all morning trying to figure out where my trap bar was, so after i went shopping for my food and dickin around with them for an hour, i decided to go searching again. And thanks to my no fucks given for trespassing, i found it in my neighbors extension they put on their house in the back where i couldnt see it the first time. The driver listed it as put it on the porch and its not even close to being a porch. So I said fuck it, i cooked my food tonight for the weekend. thinking of waking up early to get my chicken on the george foreman grill and hit the gym up before work.

This coming week will go back to normal, my leg should be good by sunday hopefully. I also havent checked out my book yet cuz ik i wont really look at it so tomorrow at work i will look at it and put together a stretching routine.

The Plan

Monday: Wheels/bis/Yokes/back
Back Skwaats: reps at 450, depending on my first set I want 20 reps total so might do 10x2 or 5x5, maybe 10x2 would be the easiest.
Hammy curls
DB Stiff Legged deads
Lat pulldown
Curls
Trap work

John Stamos · « **Reply #857 on:** March 01, 2015, 04:18:47 pm »

just an update: my calf is feeling better and I can flex it and stretch it without and doing little spasms. I may do my squat workout in the morning if I feel good enough, if not then I will squat at night. If I work out in the morning then I will try to tape my squats and also whatever else I feel is necessary. I haven't done completely raw squats in a while so im thinking something like this

365x5
385x5
405x3-5
415x2-5
425x2-5

And just go from there and add more volume back in

John Stamos · « **Reply #858 on:** March 02, 2015, 10:43:59 am »

Well I did skwaats in the morning and figured since im weaker in the morning it would stop me from going too heavy.

Notes: After Skwaats I did leg curls and my right hammy(side i pulled my calf on) felt substantially weaker than my left.
No heavy lifting last week so the bar felt heavier on my back than normal
My mobility was shit and i was tilted to one side even though i stretched and foam rolled
On 465, my last set i felt my quad bunch up so now thats pulled a bit too, not too bad got some bengay on it.

135-275 warm ups
315x2
365x2
405x2
425x2(belt only)
455x1(belt ony)
455x2(belt+knee sleeves for the rest)
460x2
465x1(felt the twinge in my quad on the bottom) immediately went to the pool room and foam rolled and found whatever pointy edges i could and just had it sitting on the knot til it felt better, kept doing that between sets on everything else

hammy curls(single leg): worked up t 75x10 for each leg

db stiff legged deadlifts(light) worked up to 70sx3x10

Pulldowns with a var bar handle thing for 4 sets of 10

ab work

What I am going to do to improve everything

Mornings: Dedicated to stretching and foam rolling with bike work

afternoon: foam rolling everything

night: main workout, stretching, mainly dynamic stretching

Idk why this happened again I felt good but i guess its just by body telling me im not 18 anymore even though im only 26 but its acting like im 46 lol

John Stamos · « **Reply #859 on:** March 02, 2015, 11:05:33 am »

I'll post a video later, Im trying to see if i can make the gopro not wide screen ,it looks weird and makes me look like im 5'5 and 400lbs

John Stamos · « **Reply #860 on:** March 03, 2015, 10:08:22 pm »

Nothing tonight, its sleeting out and the roads are icing over

Tomorrow morning is Chesticals.

Other than that still a lil bit of pain going up n down stairs but nothing serious

LBSS · « **Reply #861 on:** March 03, 2015, 11:46:58 pm »

death to ice.

John Stamos · « **Reply #862 on:** March 04, 2015, 09:37:21 am »

Yeah, NY winters blow

I've decided to switch gears and do a 14 week cycle of Bodybuilding(with strength). I figured my random injuries my body is telling me to ease up on shit. So my bodybuilding with a lil focus on strength means for example 4x10 but each set is a hard 10

Odd Weeks are going to be Pre-exhaustion weeks
Even Weeks are going to be normal BB

Today for Chest

Lying DB press(after a push up and tricep machine warm up)
80x20
100x15
100x11
100x8
100x5

DB flys
25x15
30x15
35x10
40x10
45x10

push ups
4x10

Machine press
150x4xas many as i can

Incline Bench Press(by now im exhausted)
bar-95 warm ups( 20 reps each)
135x15
165x10
185x5
135x10

Tricep push down work on the lat pulldown

pool room foam rolling and stretching.

John Stamos · « **Reply #863 on:** March 04, 2015, 12:43:10 pm »

Price Chopper in my area is having a big savings week so i took advantage of that shit.

35lbs of chicken breast for 30$(88cents a lb)
12 bottles of Gatorade for 10$
140-180 count of shrimp for 12$
2 PB jars for under 2$

Going back on friday to buy about 40lbs or so more or might just make it all an even 100 lol

John Stamos · « **Reply #864 on:** March 04, 2015, 08:50:43 pm »

Tonight i did 5 miles on the bike and stretched n foam rolled

Going to get my official weight tomorrow and will do it again on monday to compare.

Goals:

June- 255lbs

How will i accomplish that you may ask?

1. I will be following Shelby Starnes diet he made for me a few years back starting tomorrow
2. Short rest periods like I normally do
3. 2 days dedicated to circuit training so whatever day it is like say tomorrow is back im going to do bent over rows(BB)/ Bent over DB Rows(kroc style)/ and idk something else. Ill switch legs and back and switch shoulders and chest each week for which gets the circuit.
4. Wallball warm ups and cooldowns for everyday(i just feel better after them)
5. boring cardio, incline walk for 30 minutes 3x a week and ramp it up as time goes on.

anything else i remember and ill write it down, Any suggestions just leave them in here and I will look at them

John Stamos · « **Reply #865 on:** March 04, 2015, 09:07:47 pm »

Diet plan, he wants me to do 7 meals a day ugh

Im going with the 8grams of protein per ounce of chicken breast and i have pound chicken breasts so i will just chop them up into 4 pieces

The high days will be like this:

7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources

Meal 1: 60g carbs, 30g protein

Meal 2: 50g carbs, 30g protein

Meal 3: 50g carbs, 30g protein

Meal 4: 60g carbs, 30g protein (switch this with any meal to make it your postworkout meal)

Meal 5: 40g carbs, 30g protein

Meal 6: 40g carbs, 30g protein

Meal 7: 30g protein, unlimited veggies (no carbs at this meal), 2600mg evening primrose oil, 3g fish oils

Medium day, 6 meals:

Meal 1: 50g carbs, 45g protein

Meal 2: 30g carbs, 45g protein

Meal 3: 50g carbs, 45 protein (switch this with any meal to make it your postworkout meal)

Meal 4: 45g protein, up to 2 cups veggies, 3g fish oils, 1 tablespoon all natural peanut butter or almond butter

Meal 5: same as meal 4

Meal 6: 45g protein, 2600mg evening primrose oil, 3g fish oils

Low day, 6 meals:

Meal 1: 30g carbs, 45g protein, 3g fish oils

Meal 2: same as meal 1 (switch this with any meal to make it your postworkout meal)

Meal 3: 45g protein, up to 2 cups veggies, 1.5 tablespoon all natural peanut butter or almond butter

Meal 4: same as meal 3

Meal 5: same as meal 3

Meal 6: 45g protein, 2600mg evening primrose oil, 1 teaspoon macadamia nut oil OR extra virgin olive oil

Here are your food choices:

Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder

Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,

Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread

You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).

John Stamos · « **Reply #866 on:** March 05, 2015, 11:48:00 am »

Made my meals for the day minus my very last one which is just chicken and fish oil and veggies

Official Weight: 294.6(with a bagel and protein shake in me)
I will check my weight again on the 19th to check progress

Also tonight is back and this morning i road the bike for 20 minutes, HR at about 135 with a lot of stretching.

John Stamos · « **Reply #867 on:** March 05, 2015, 05:35:32 pm »

I believe that I've had 5 meals so far today

first 2 were protein shakes and rice because I didnt have my chicken cooked yet( well 1 was protein shake and a bagel)
the next 2 were chicken and rice
last one was chicken, rice and a cup or less of left over spaghetti
My next meal at 630 will be the protein and veggies

How I feel today doing this
1. Idk if its directly related but I feel really warm lol My body just feels warmer and its not that warm in my house maybe 65-70 tops and my face is really warm.
2. A bit more energy
Thats it so far and when I did this diet awhile back I went down like 3 notches on my belt in just a few weeks. I mainly focused on it during the weekend and during the week was iffy with my second job at the time.

Tonight is back and at 6 Im going down stairs with my trap bar and doing some trap bar deadlifts with a shrug to it

John Stamos · « **Reply #868 on:** March 05, 2015, 07:50:27 pm »

only had 185 down in the basement so i did like 5x10 with that for trap bar deadlifts

At the gym

Lat pulldown straightbar: did 4 sets increasing weight of 10 from 130lbs to full stack
Lat pulldown Vbar: 4 sets of 130 going balls out and getting a good stretch in the lats
stiff armed pulldowns: 100x4x10
DB Krocish Row: 100x20, 100x15 each arm
seated row machine: 150x3x15

then some db curls and eazy bar curl.

foam rolling

weighed 297 lol but i havent taken a big dump yet and from this diet I am full as shit right now and I still have 1 more meal to get through

Im thinking just a protein shake and some veggies.

John Stamos · « **Reply #869 on:** March 06, 2015, 01:00:00 pm »

This morning

Seated DB press warm up
15x100

DB side raise
25x15
30x15
35x10
40x10

DB front raise
same scheme as the side raises

Bent over rear dealt raises
same scheme as the other 2

DB OH press
40x20
45x15
50x10
60x10

Then some tricep work on the lat pulldown

weight: 294.2

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