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Author Topic: Triathlon sprint prep  (Read 1024651 times)

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John Stamos

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Re: Eric's Journal
« Reply #870 on: March 06, 2015, 03:26:01 pm »
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Diet: Medium Day

THis morning

Meal 1: Turkey Slices and rice
Meal 2: Packaged and flavored chicken and 30 grams of carbs of rice
Meal 3: Shrimp-20 grams of protein worth, Ham slices to finish out the protein and Mac n cheese 30 grams of carbs and pieces of lemon bread to soak up the volcano in my mouth that i created with adding too many red pepper flakes to the shrimp.
Meal 4: 5:00pm- Protein Shake, Pnut butter, fish oil, and veggies
Meal 5: 7pm- Shrimp/Chicken, veggies, and pnut butter
Meal 6: Chicken/Shrimp, fishoil

I feel like I'm wearing a snuggy right now, room temp is normal around 70 but my face and body is just warm as shit.  Im guessing for the majority of the year my metabolism was just slow as shit which is why when i tried to eat decently healthy i probably wasnt taking in enough.


Weight tonight is about Half a pound less than last night, 296.7, so on my second diet day i am half a pound lighter in the morning and at night and I drank quite a bit of fluids today.  So far Im happy with it, gotta go eat my 5th meal
« Last Edit: March 06, 2015, 08:58:40 pm by Eric »
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John Stamos

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Re: Eric's Journal
« Reply #871 on: March 07, 2015, 12:47:19 pm »
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diet: low day

Morning cardio: incline walk for 10 minutes; my calf feels good but noticed the soreness when i was in the incline so i stopped at 10 mins and finished with 20 mins on the bike.

Morning weight: 293.8

Meal 1:protein shake, 2/3rds cup of mac n cheese n rice and a bit of water.
Cardio
Meal 2: same as 1 but chicken instead of shake
Meal 3: 2:00pm
Meal 4: 5:00pm
Meal 5: 8:00pm
Meal 6: 11:30pm

No cardio tomorrow cuz the gym isnt open when i can go.  Monday my squats are going to be same routine as when i first started with 10-15lbs higher each set.

Also cardio will be trap bar walks with increasing weight.
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John Stamos

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Re: Eric's Journal
« Reply #872 on: March 07, 2015, 05:01:29 pm »
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Between meals ive been hungry around 2hrs after i eat.  Im guessing its because of the lack of carbs on the low days, other than that its going well and im fairly warm still after each meal.

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Re: Eric's Journal
« Reply #873 on: March 08, 2015, 04:00:18 pm »
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Today hasnt been too bad diet wise, I forgot to bring vegetables so I am just going to do a couple extra protein shakes.  Tomorrow for legs im going back to high bar and in 14 weeks try to work up to 50lbs over my last high bar PR.  So my goal is a 475 high bar
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John Stamos

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Re: Eric's Journal
« Reply #874 on: March 09, 2015, 09:28:04 am »
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I had some Captain Crunch last night after work for my last meal lol but ive let myself sip here n there but kept on course with the main diet.   If I completely throw out all the good shit and just eat my chicken n rice n veggies then ill quite soon so allowing myself small portions of stuff like that here n there will keep me on track.

Im just waiting for my chicken to thaw out right now before i go to the gym so i can brine it n throw idk some kind of sauce in there.

This morning will just be 30 minutes of cardio, probably 10 minute walk with 20 minutes of bike and foam rolling
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LBSS

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Re: Eric's Journal
« Reply #875 on: March 09, 2015, 09:30:28 am »
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reminds me of something i read years ago from tony gentilcore: if you want to not eat sugary stuff, then throw it out. if it's in your house, chances are you'll eat it.
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John Stamos

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Re: Eric's Journal
« Reply #876 on: March 09, 2015, 09:44:38 am »
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True that, once June comes hopefully ill be on this diet still and ill able to stay 100% committed when I'm a CO.  But for now if i cheat then i can actually cheat in small doses instead of heading off to chilis n getting a triple dipper or something like that...sounds good right about now lol ima go eat
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Re: Eric's Journal
« Reply #877 on: March 09, 2015, 02:21:10 pm »
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https://www.facebook.com/photo.php?v=10152629624831447

Video of 460x2 before i strained my quad

Idk why it cuts off my lockout on my last rep, dealing with windows movie maker was a pain in the dick, they made the program just idk super shitty since the last time i used it
« Last Edit: March 09, 2015, 02:25:15 pm by Eric »
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John Stamos

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Re: Eric's Journal
« Reply #878 on: March 09, 2015, 02:26:26 pm »
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Also, this morning did 30 mins of cardio and weighed in at 292.0-292.2

about 2.5lbs loss in 5 days
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Re: Eric's Journal
« Reply #879 on: March 09, 2015, 05:59:02 pm »
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Quote from: Eric on December 26, 2014, 05:16:41 pm
Caffeine and Kilos

Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.

The Plan depending on how many people are in the weight room tonight

Skwaats- I went for a single last week so this week im going to work on heavy triples again

Last triple workout
 315x3
335x3
345x3
365x3
Box skwat- 385x3

This workout id like to hit for triples
325
345
355
375

So going back to High Bar and stronger than I was, Id like to hit these for sets of 5 Raw (375 instead of 385) and 385 will be belt or knee sleeves

afterwards some trap bar speed pulls
farmers carries, hammy curls
umm db deadlifts
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John Stamos

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Re: Eric's Journal
« Reply #880 on: March 09, 2015, 09:32:00 pm »
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A lot of quad activity in my right side :(  no bueno
135-275 warm ups
315x5: decided not to push it any higher
225x10
225x5

Speed pulls(trap bar)
140x3
160x3
180x3
140x3

Single leg hammy curls
bicep work

farmers carrys
140x3 trips
160x3 trips
180x1 trip(felt like the grip was gonna tear my skin off my hands)

weight- 292.0

so i was 297 5 days ago at night, yiiippy
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John Stamos

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Re: Eric's Journal
« Reply #881 on: March 10, 2015, 05:53:56 pm »
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Morning weight- 292.0
Bike-30 minutes east pace about 7.5 miles

Tonight is Chesticles and tris

The Plan
Bench- 4x10x225(broke up the last set into 1x5x3x2
Bench- 3x5Slanger(275lbs)

DB press-3x10x100
                1x15x70

DB flyes-5x10x25-45s
Incline Pushups(elevated push ups whatever you wanna call them) 3xmax

tricep extension(dbs)
Pyramid pushdowns: Tried for 20 reps on each or 10-15 for the higher weight, no rest between weight
40x20
55x20
65x20
75x20
80x20
100x20
115x15
130x10
140x10
then back down

Rhino Lat pulldowns- 4x10x100

weight-294, I had liquid instead of a solid meal before workout unlike the other days so the protein shake plus my dranks during the workout probably added to this.

Rest Periods are going to be about 30 seconds or so
« Last Edit: March 10, 2015, 09:00:49 pm by Eric »
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John Stamos

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Re: Eric's Journal
« Reply #882 on: March 11, 2015, 09:51:46 am »
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The Agenda for today

Morning cardio
eat, eat and more eatin


Back day

Trap Bar deadlifts
Im not sure what weights i did, bar was 50lbs so lets see if i can remember
working sets(all 5 reps): 140/160/190/230/250/280/300/340/360/380/410/430

DB rows: 60x4x10
     - Did them like how Stan Efferding teaches them in the new ST video so no cheating :(

lat pulldowns: Straight bar but reversed so I was facing the opposite direction
 100x10/130x10/160x10

Lat pulldowns: Vbar
130x3x10: Focused on getting a good stretch in my Lats

Then someone came in that I knew n my workout partner and I started talking to them n yeah that killed the workout. tomorrow morning i will do biceps n abs with cardio.

 Weight- 294, Idt i will lose the weight again until the low carb days
« Last Edit: March 11, 2015, 09:28:44 pm by Eric »
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John Stamos

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Re: Eric's Journal
« Reply #883 on: March 12, 2015, 10:18:22 am »
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I am soooore as fuck ugh

This morning is cardio and a lot of stretching
10 mile bike ride in 29:53...that sounds slow but it was brutal
and lots of stretching in the pool room and on the lat pulldown
Weight: didnt check, going to check monday morning after my low carb days

tonight is shoulders probably, gotta go eat
« Last Edit: March 12, 2015, 12:59:00 pm by Eric »
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John Stamos

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Re: Eric's Journal
« Reply #884 on: March 12, 2015, 05:15:53 pm »
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For Boulders and Yokes tonight

Warm up
DB OH Press
20x100
DB side raise
12x100
DB bent over rear delts
12x100

The workout
A. DB OH Press reps: 20/15-20/15/12-15/8-10
    DB side Raise: same scheme
    DB Bent over rear delts: same scheme
    Face pulls: heavy heavy heavy
    BB or Plate front raise: 3 sets of 10

B. Upright rows/BB and or DB: sets of 10
    Trap Bar shrugs:heavy heavy heavy

C. Tricep work:Suicide Grip
    Board Press: Heavy heavy heavy
    Supinated Tricep extensions: sets of 10 working up to heavy heavy heavy
    Lat pulldown tricep extension:1 arm for heavy heavy heavy
   
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