Author Topic: Triathlon sprint prep (Read 1024555 times)

John Stamos · « **Reply #900 on:** March 25, 2015, 08:51:44 pm »

felt weak tonight

bench sets of 5
250, 275, 300
225x20 slanger

Incline DB hex press- sets of 10-15
40, 50, 60, 40(this sit was a 5-2-1 tempo)

Incline DB flyes
30, 40, 50, 30

supine db extensions
30, 35, 40, 50

Tricep pushdowns
sets of 20 reps starting at 40lbs til i can only do 15 then keep going til i can only do 10 then work my way back down

machine press

dunzo

John Stamos · « **Reply #901 on:** March 26, 2015, 11:58:37 am »

Out of the 290s!!!! whoop whoop!!!

weight: 288

Morning stuff
landmine squats: I did these just to stretch out my hips and legs
- just used a quarter then added 10s, i think i did 4 sets with 5 second holds in the hole, hips felt amazing after this

some more stretching and 10 minutes on the bike. Im just going to add more sets/reps in for conditioning for shoulders tonight

John Stamos · « **Reply #902 on:** March 26, 2015, 08:37:05 pm »

DB OH press: reps started at 20 and decreased to 10
Weight: 30,40,55,65,75,85..then 40xa lot

DB Side raise: reps were about the same as oh press(dbs varied depending on what was available)
25,30,40,45,30xa lot

BB front raise, just threw some lil 5s on each side and busted out 15-30 for 3 sets

bent over rear delts: worked up to 45x3x15 then dropped to 30x10 for slow reps

face pulls and abs

i had hot peppers today so i kept having to feel like i had to take a dump since i consumed enough veggies today to equal the weight of a newborn so it was irritating

John Stamos · « **Reply #903 on:** March 27, 2015, 08:52:22 am »

I had to drop my buddy off to work this morning since he didnt have a ride so i got to walmart early for my veggies and hit the gym super early and did 20 minutes on the arc trainer.

gonna relax n nap, cook up my meals and hit back tonight

John Stamos · « **Reply #904 on:** March 27, 2015, 11:55:33 am »

Just ate 11.5 oz of chicken, 2 cups of veggies and 30 grams of oatmeal and i am stuffed.

Im thinking for tonight

Trap bar- work up to a heavy set of 3
bent over bb row 3x10
db Rhino rows
lat pulldown
some lower back shit so maybe db deadlifts
hammy work
abs
biceps

John Stamos · « **Reply #905 on:** March 27, 2015, 09:14:36 pm »

Ok i hope i can remember everything I did tonight, it's nice working out by myself again and I dont expect my buddy to be doing a lot of lifting for awhile. Sooo by myself i can do everything i need to do and want to do without hearing any bitching and moaning!!!!!!

How I felt tonight: having to wake up super early and my meals were timed different, my carbs were way further away from my workout than normal so i felt a bit weaker and tired.
Night weight: 289.4

Trap bar deadlifts: I felt weak but went at it anyway
140x5
230x5
320x3
410x1
460x2x1
then worked my way back down

Trap bar bent over rows: Felt good and felt more back involvement compared to a barbell
140x10
160x5
180x5
200x5 and worked my way back down i think

DB Rhino rows: felt good and got a good stretch in my lats with the little swing before the row
60x10
70x10
60x2x10

Lat pulldown single arm attachments: Felt good and not quite sure about the weights but it wasnt too much, maybe 115-130lbs
A. Pulled down with both sides, then pulled with each arm, back to both arms and back etc etc for 4 sets(probably my new favorite movement)
B. Reverse straight bar pulldown: probably 130lbs or so for 4 sets of 10
C. V bar pulldown: 100-130 with a slow tempo for 4 sets of 10 with a 2 second pause on the bottom

Biceps
7-7-7: dbs from 15-40 with 5lb increments
7 regular db curl
7 palms up across chest
7 across body hammers

then some preacher curl stuff

worked with my band to get some pump with some banded tricep pushdowns, rows, upright rows, and pull aparts for rear delts

10 minutes on the arc trainer

John Stamos · « **Reply #906 on:** March 27, 2015, 09:22:24 pm »

March 5th starting weight
Morning: 294.6
Night: 297

March 27 weight
Morning weight: 288
Night: 289

So i've lost about 7.5lbs average in 22 days which is a lil over 2lbs a week so I am on point and not bad for having a few weeks of mishaps and stalling.

Progress so far: legs, shoulders, arms are noticeably leaner and gut is when I dont have enough veggies in my stomach to equal the weight of a baby.

LBSS · « **Reply #907 on:** March 28, 2015, 11:51:07 am »

Quote from: Eric on March 27, 2015, 09:22:24 pm

So i've lost about 7.5lbs average in 22 days which is a lil over 2lbs a week so I am on point and not bad for having a few weeks of mishaps and stalling.

Progress so far: legs, shoulders, arms are noticeably leaner and gut is when I dont have enough veggies in my stomach to equal the weight of a baby.

John Stamos · « **Reply #908 on:** March 28, 2015, 01:31:08 pm »

Lol idk about that lean. If you follow furious pete id be happy with where he is now. I have 10lbs of optimum protein on the way and it cant come soon enough, this dymatize shit is gross. Im thinking once i hit 275 ill start going for jogs which will probably line up with when i have to anyway for the academy.

John Stamos · « **Reply #909 on:** March 30, 2015, 08:59:30 am »

This weekend had plenty of cravings and hwhat not but i stuck to my gunz and didn't cheat

I'm about to eat my first meal of the day and get to the gym for a quick cardio session

Wheels tonight:
Skwaats: 405x20
High Bar SKwaats: drop to 365 and work up from there then drop set back down
lots of hammy stuff, farmers carries etc etc ill think more later my battery is about to die on my laptop

EDIT!!!!

Scratch the skwaats today, my groin is feeling really tight so I am going to do landmine squats to help me stretch it out and just switch it up for 1 day.

John Stamos · « **Reply #910 on:** March 30, 2015, 10:00:08 pm »

Landmine squats: around sets of 5-10
25lbs on bar
35lbs.....
45lbs.....
55lbs.....
70lbs.....
90lbs.....
100lbs....
115lbs....
ended with 3 plates so thats 135 and if you count the bar i guess itd be total of 180lbs

felt really good, had to play around with my stance but my legs got worked and my lower back in a good way

some hammy work and bicep work to finish off, too many people in there tonight, about to do some ab rolling

oh also did speed pulls, did singles with sumo and conventional from 225-315

John Stamos · « **Reply #911 on:** March 31, 2015, 11:49:13 pm »

Pre-exhaustion chesticles

Machine press: did 5 sets from 150-250(250 was the last 2 sets) 20 reps each
Incline DB press: 70x3x10-5
- So i did 10 reps on the incline, take 5 breathes and did 5 more reps for each set
Incline Hex press- worked up to 55 or 60lbs and did 3 sets of 10
flat DB flyes: worked up to 60lbs i think for 3 sets of 10
Bench: Warn out by now
95-205 for sets of 10-15

Tricep extensions(db) worked up to 55lbs which was a PR for a set of 5 or something
Pyramid pushdowns from 40-130 then back down for 20-10 reps each
single arm tricep extensions for 3 sets

my ab wheel killed me, i did 8 partial reps with 2 full reps yesterday and my abs are killing me

John Stamos · « **Reply #912 on:** April 01, 2015, 08:44:52 am »

Tonight is Back and today i am going to Chilis so it will be my first test lol I am going to have 2 protein shakes beforehand with no carbs and unfortunately I wont be ordering a triple dipper and try to go a bit healthier.

Just had a 80 gram shake and i am 100% glad I went with optimum again, it mixes easy as shit and tastes good unlike dymatize which is just the worst main stream brand protein. The only thing i can think of thats worse than dymatize is the shit they sell at walmart, extreme force or some shit idk that stuff was dog shit in a bottle.

-It's a pre-exhaustion week but i dont like doing that for back so Im gonna stick to a normal routine tonight
The Plan (groin is still sore so no deadlift)
Trap bar bent over rowsx3x10-5
BB Bent over rowsx3x10-5
DB Rowsx4x10-15
maybe some fatman pullups
lat pulldown shit and biceps

Chili adventure, barely ate anything, was full as shit and it turned into me blowing up the toilet

John Stamos · « **Reply #913 on:** April 02, 2015, 11:51:27 am »

I pretty much did what i had planned for back, nothing exciting

went to the gym this morning, got some ass last night and it was just awful lol she was so bad i kinda just told her to get off me and left lol

anyway this morning i did some shoulders for 20 minutes

OH DB PRESS: 30-60 by incraments of 5lbs for 20 reps each
Bent over DB rear delts- 20-35lbsx15 each
Shoulder machine press

going to enjoy the weather, supposed to be 63 today then snow tomorrow lol fuck ny so i gotta detail my car and try to get my other car out of the snow and tonight is Furious 7!!!

John Stamos · « **Reply #914 on:** April 05, 2015, 04:14:24 pm »

Havent done anything since Friday, I've been doing 12hr shifts. I think that this coming week will be a superset or giant set kind of week minus leg day. Ill have to see how my groin is.

Plan for tuesday:
4 sets of
Benchx10
Push upx10

Db pressx10
Db flyesx10

Hex pressx10
Machine pressx10

Tricep stuff

Adarq.org

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Author Topic: Triathlon sprint prep (Read 1024555 times)

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