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Author Topic: Triathlon sprint prep  (Read 1024004 times)

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adarqui

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Re: Triathlon sprint prep
« Reply #2085 on: January 12, 2017, 03:36:31 pm »
0
Quote from: John Stamos on January 12, 2017, 07:51:34 am
Finished round of 10 at like 12:01 so I'm done

Form was definitely killing me the first few rounds but when I warmed up more it got better.  One round I broke them up and kept the bar on to air for some reason to rest and it killed me.


95lbs definitely isn't heavy but my quads are on fire.  Going to go home, finish my meal and get some sleep

On the bike, looked up porn on accident at the gym lol

On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8

and you x'd out immediately or watched it? lmao
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John Stamos

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Re: Triathlon sprint prep
« Reply #2086 on: January 12, 2017, 04:55:24 pm »
+1
Quote from: adarqui on January 12, 2017, 03:36:31 pm
Quote from: John Stamos on January 12, 2017, 07:51:34 am
Finished round of 10 at like 12:01 so I'm done

Form was definitely killing me the first few rounds but when I warmed up more it got better.  One round I broke them up and kept the bar on to air for some reason to rest and it killed me.


95lbs definitely isn't heavy but my quads are on fire.  Going to go home, finish my meal and get some sleep

On the bike, looked up porn on accident at the gym lol

On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8

and you x'd out immediately or watched it? lmao

Xd out lol when I click the browser pornhub shows up above adarq.org and I accidently clicked the wrong one.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2087 on: January 12, 2017, 04:57:54 pm »
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Quote from: Flander on January 12, 2017, 03:07:58 pm
Try the last wod I did.

Amrap 10
15 power snatches 40kg
30 double unders

Do you remember when the open starts?

I will give it a try if the gym is fairly empty tomorrow morning.  They've added a cable crossover and what not so there isn't as much room in the gym.

I think the open is and round March I'd imagine.  Ik the old Dan Bailey videos of him winning the open it was sunny out with no snow so it was before summer since they have however many weeks of the open, regionals and games are usually in july I think.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2088 on: January 12, 2017, 08:47:30 pm »
+1
I thought it was just like a piece of thread or something stuck to my back but it's not.  I have just 1 hair on my back and it's probably a good 5 inches long or more.  Fucking weird.
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LBSS

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Re: Triathlon sprint prep
« Reply #2089 on: January 12, 2017, 11:12:47 pm »
+1
Quote from: John Stamos on January 12, 2017, 08:47:30 pm
I thought it was just like a piece of thread or something stuck to my back but it's not.  I have just 1 hair on my back and it's probably a good 5 inches long or more.  Fucking weird.

that is hilarious. bodies are weird.
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Flander

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Re: Triathlon sprint prep
« Reply #2090 on: January 13, 2017, 03:03:58 am »
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Quote from: John Stamos on January 12, 2017, 04:57:54 pm
Quote from: Flander on January 12, 2017, 03:07:58 pm
Try the last wod I did.

Amrap 10
15 power snatches 40kg
30 double unders

Do you remember when the open starts?

I will give it a try if the gym is fairly empty tomorrow morning.  They've added a cable crossover and what not so there isn't as much room in the gym.

I think the open is and round March I'd imagine.  Ik the old Dan Bailey videos of him winning the open it was sunny out with no snow so it was before summer since they have however many weeks of the open, regionals and games are usually in july I think.

Cool.

Ya games i july. The rest Im not sure off march sounds about right.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2091 on: January 13, 2017, 06:37:08 am »
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I want to bitch out today Cuz since 3am I've been in and out of sleep at work lol


I'll manage though, just hitting up machine and cables so nothing special.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2092 on: January 14, 2017, 06:40:23 am »
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Bitches out yesterday, had to stay late at work.

Going in today to get stole

Lol stole, fucking auto correct,  yeah I'm going to the gym to get kidnapped :uhhhfacepalm:

I guess they are open on sundays now until March.  I will probably use that day as a bw xfit day.  Especially to help me sleep.

Going to do my measurements today and next week do them post workout to compare.  If I remain the same or go up then I'm cutting carbs and cycling them, 3 off 1 on.
« Last Edit: January 14, 2017, 07:29:54 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2093 on: January 14, 2017, 09:31:03 am »
+1
I'll write out what I did later

Weight 284

Measurements compared from 275 to 284

Chest + 1"
Gut +.5"
Waist -1.5"
Arms +1"
Quads same

I have a hard time believing my sudden jump of 9lbs went anywhere considering I'm +1" overall after subtracting the waist loss from my gut and chest gains which on a pump would contribute to it.

Incline DB press: 60/70/80/90x10
Incline DB Fly: 30/35/40x10
BB RDL: 135/165/175/185/205x10
Shoulder press(machine): drop set
Tricep supa set on cables
Push up: 1 hand on med ball 1 hand on floor: 2 sets each side for 10
Lat pulldown: 2 different handles, lighter weight with 3 second pause at the bottom

Karen? I think
150 medball for time
So going into it, I remember I did 105 in 5 minutes a week or two back so that was my goal and just putter out the rest of the time.
105: 3:47 So I was 1min13secs faster
Heart rate was out of this world and i only did like 116 total(5min), i was fuucked up. 150 in 7 mins which is shit.  2 mins after my heart rate was still around 125bpm

« Last Edit: January 14, 2017, 12:40:07 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2094 on: January 14, 2017, 12:27:36 pm »
+1
Consumed today
4 eggs
nuts x 2 servings
chicken breastx1
2 pickles

Went grocery shopping, will figure out cost
4lbs of ground turkey
Chicken: 5 lbs
Broccoli x 10lbs
Flavored water drank 4 pack x 6
Flavored water singles x 6
Soupx 7
Pickles
 TOTAL
75 dollars after taxes

So it's not too bad, it is more than a weeks worth, I have enough chicken for the week, enough turkey and beef for more than a week, veggies for more than a week, fats for over 2 weeks, drank for a week.  The only thing missing are eggs but I still have enough for awhile.  This also includes the pickles which isnt a necessity, I can live without them so technically 70 dollars on the stuff i need.
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adarqui

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Re: Triathlon sprint prep
« Reply #2095 on: January 14, 2017, 02:09:32 pm »
+1
i dno, i'm starting to think you should just get over 300 lb. since you're so close. :trollface:

Quote
Went grocery shopping, will figure out cost
4lbs of ground turkey
Chicken: 5 lbs
Broccoli x 10lbs
Flavored water drank 4 pack x 6
Flavored water singles x 6
Soupx 7
Pickles
 TOTAL
75 dollars after taxes

nice! that's decent for a week's worth of food. Man that's a ton of broccoli, i love broccoli.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2096 on: January 14, 2017, 02:19:29 pm »
+1
Quote from: adarqui on January 14, 2017, 02:09:32 pm
i dno, i'm starting to think you should just get over 300 lb. since you're so close. :trollface:

Quote
Went grocery shopping, will figure out cost
4lbs of ground turkey
Chicken: 5 lbs
Broccoli x 10lbs
Flavored water drank 4 pack x 6
Flavored water singles x 6
Soupx 7
Pickles
 TOTAL
75 dollars after taxes

nice! that's decent for a week's worth of food. Man that's a ton of broccoli, i love broccoli.

Lol yeah not ever again at the 300lb club

Its not too bad, I might grow a garden this year so I'll have my veggies on hand.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2097 on: January 14, 2017, 02:40:19 pm »
+1
Well I heard a good analogy from Dave Tate and I kind of want to explain it as it relates to my diet this time around.

Last time I had to basically put all of my eggs in the basket because I was on a strict timeline.  This time I won't need to considering I have about a year or so.

The way I am looking at my diet is like a deck of cards and each card is a change to the diet.  You only have so many options that you can do to manipulate the diet so adding and taking away cards slowly will prolong the fat loss.  The more cards you use at once the less you have later on.  I started off with basically.......

No cardio
non strict diet(poor eating choices)
piss poor workouts

So here are the cards I've implemented
Whole Eggs------>Egg Whites
Medium-high carbs----->low carbs/cycling
Low volume & intensity workout ----->Cardio Based weight training higher volume & intensity
Beef---->Turkey burgers
Little Veggies---->a lot of veggies

I implemented them throughout 4 weeks.

Cards I can throw in later on is running, diesel ass walking, more Xfit, BW circuit workouts, recovery methods such as stretching and massages, and other shit that I will try to think of
 
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adarqui

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Re: Triathlon sprint prep
« Reply #2098 on: January 14, 2017, 11:31:07 pm »
+1
Quote from: John Stamos on January 14, 2017, 02:40:19 pm
Well I heard a good analogy from Dave Tate and I kind of want to explain it as it relates to my diet this time around.

Last time I had to basically put all of my eggs in the basket because I was on a strict timeline.  This time I won't need to considering I have about a year or so.

The way I am looking at my diet is like a deck of cards and each card is a change to the diet.  You only have so many options that you can do to manipulate the diet so adding and taking away cards slowly will prolong the fat loss.  The more cards you use at once the less you have later on.  I started off with basically.......

No cardio
non strict diet(poor eating choices)
piss poor workouts

So here are the cards I've implemented
Whole Eggs------>Egg Whites
Medium-high carbs----->low carbs/cycling
Low volume & intensity workout ----->Cardio Based weight training higher volume & intensity
Beef---->Turkey burgers
Little Veggies---->a lot of veggies

I implemented them throughout 4 weeks.

Cards I can throw in later on is running, diesel ass walking, more Xfit, BW circuit workouts, recovery methods such as stretching and massages, and other shit that I will try to think of

pretty cool, i like the analogy and the transitions you listed.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2099 on: January 15, 2017, 04:37:09 pm »
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Nothing today, woke up at 530am and the plan was to stay awake and go to the gym at 10 but I passed out around 830 and slept through.  I think on sundays it's only open 10 to 2.

Tomorrow
Going to add 10lbs to the squat and start back at 285x3x5

If that goes well then next week will be 4x5 and when that feels good I'll up it to 5x5 then start over with 10lbs added.

Bench
225 rep test
3 sets of paused work increasing weight.

Deadlift
idk whatever I hate deadlifting.

Hope I don't get sick, the guard I am working with is just hacking up a fucking hairball and making nasty ass sounds all night.
« Last Edit: January 16, 2017, 05:03:15 am by John Stamos »
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