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Author Topic: Triathlon sprint prep  (Read 1024273 times)

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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #105 on: January 06, 2011, 10:07:18 pm »
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yesterday was gunz

today was shoulders

idk i did a lot im to tired to put it all down

current weight- 228
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #106 on: January 07, 2011, 09:03:09 pm »
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ankle is still a lil messed up so i didnt do squats which sucks but oh well


leg press- 400x4x50
leg extension 200x4x20
leg curl 125x4x20
back raise-4x10(100lbs db)
db swings- 60x4x10

it was decent but whatevs

supplements are working good


compression shorts and sweaty tee- 225lbs, 20lbs gone
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adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #107 on: January 08, 2011, 07:16:11 pm »
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Quote from: Eric on January 07, 2011, 09:03:09 pm
ankle is still a lil messed up so i didnt do squats which sucks but oh well


leg press- 400x4x50
leg extension 200x4x20
leg curl 125x4x20
back raise-4x10(100lbs db)
db swings- 60x4x10

it was decent but whatevs

supplements are working good


compression shorts and sweaty tee- 225lbs, 20lbs gone

225, nice!
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #108 on: January 08, 2011, 10:53:09 pm »
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ballin!

im switching to talapia instead of chicken breast

anywho today was a bullshit day, doin stuff that wasnt sore

started off with wide grip bench supported type pullups on the squat rack

lat pulldown

2 curling exercises

2 triceps

forearms

abs
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #109 on: January 09, 2011, 12:14:34 pm »
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now i am taking in 1120 calories roughly a day but i feel full n good, staying away from shit food

today im just gonna do another leg day since im not doing squats so i shouldnt be taxing my legs that hard

ill get a weight today but ill prolly be around the same

my back is breaking out from my test levels being so high from tropinol so i had to start tanning..gay as aids

but yeah i feel 100xs better now than at 245 so ill prolly feel even better at 210


 :ibsquatting:
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #110 on: January 10, 2011, 10:14:59 am »
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Adding in cardio now that my foot is betterish.

today is chest

pre exhaustion method

cable flyes(at home)
Flyes- 70x4x?
bench- 205-224x4x10
In.DB press- 70x4x10
pec dec-4x10/chest press superset
maybe a band version of a fly

changed my diet up a bit, sticking with 4 pieces of tilapia instead of 5

Breakfast- special k- 1 serving
                 milk- 1/2 serving

lunch- 2 Tilapia
           tuna fish or special k

Supper- 2 tilapia
             salad
             special k

doesnt seem like a lot but its around 1200 calories

once i get to 200-210 ill up my calories a bit(protein wise for the most part) and up my cardio since cardio will be easier on my joints being 35-45bls lighter


supplements- Tropinol
                      oxyelite pro
                      Animal Cuts
                      Green tea

they are still working strong, back is breaking out in acne so a sign of my test levels being high since its been quite awhile since i hit puberty haha so have to go tanning too.

def feel a lot more focused and feel more anxious to go to the gym

overall just feel good


also i tried squats yesterday

i had to lift my heel up a little bit off the ground to do it, if its flat on the ground i feel the pain n stretch of my ligaments n shit on the inside of my ankle, which ik its shitty go on your toe but itll have to do, 225 felt like nothing tho for the 10 reps
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LBSS

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #111 on: January 10, 2011, 10:29:26 am »
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By lift your heel up, do you mean literally do the squat on your toes/balls of your feet? Cause that would be crazy with any kind of weight on your back. Try using five-pound plates or a thin board to elevate your heels.
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #112 on: January 10, 2011, 10:48:11 am »
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yeah i forgot bout using 1 but it was just like not even half an inch, it was just for 1 set to see how the ankle would do, no full squat workout or anything. but it mainly felt like i was using my right leg anyway haha it was weird
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LBSS

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #113 on: January 10, 2011, 10:54:07 am »
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Quote from: Eric on January 10, 2011, 10:48:11 am
yeah i forgot bout using 1 but it was just like not even half an inch, it was just for 1 set to see how the ankle would do, no full squat workout or anything. but it mainly felt like i was using my right leg anyway haha it was weird

Still, you're just so much more unstable if your foot isn't totally grounded. Asymmetry weird too, any thoughts as to why that might be?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #114 on: January 10, 2011, 12:43:23 pm »
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idk it was just a 1 time deal, im not gonna squat until my ankle has the flexibility, just sticking with the leg press
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #115 on: January 10, 2011, 12:49:48 pm »
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this is my workout song

<a href="http://www.youtube.com/watch?v=uguXNL93fWg" target="_blank">http://www.youtube.com/watch?v=uguXNL93fWg</a>
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adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #116 on: January 11, 2011, 05:09:50 am »
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Quote from: Eric on January 10, 2011, 12:49:48 pm
this is my workout song

<a href="http://www.youtube.com/watch?v=uguXNL93fWg" target="_blank">http://www.youtube.com/watch?v=uguXNL93fWg</a>

god that is beyond hilarious.. i giggled like a little girl
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #117 on: January 11, 2011, 01:09:51 pm »
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its so badass

i was at 1200 calories but upped it to 1400 today, losing weight to fast probably

with a sweaty shirt on and pants i was 221 so without the shirt itd prolly be 220

so a 24-25lbs loss so far after my hour of cardio

today so far ive eaten idk, 720 calories so far, lunch needs to be around high 600s or so

another back day, no pre exhaustion, startin off with deadlift and the normal routine
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #118 on: January 11, 2011, 10:44:33 pm »
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deadlifting blows

warm up- bench assisted rack pullups-4x10(last set used a 45lbs plate)
1 set of pullups i got like 7 i think wide grip


deadlift- 315x4x10 ( running on pretty much no calories sucks ) had to rest after each set since i felt like i was going to puke
BTN lat pulldown- 4x10- 125lbs, 125lbs, 150lbs, 150lbs
Front T bar handle pulldown- 4x10- 150lbs, 150lbs, 200lbs, 200lbs (strict ass form...kinda)
1 arm db row- 4x10- 100lbs
row machine (vertical and horizontal grips)- 200lbs 4x10, 125lbs 4x10

for the horizontal i used a 3-2-3 tempo and put towels under my pinky so i could hit the rear delts more

friend got there and by then i was dead but he had to start with T-bar row so i figured why not

2 platesx10
3 platesx10
4 platesx8
5 platesx5
6 platesx2

tomorrow is gunz
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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #119 on: January 12, 2011, 09:25:47 pm »
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Gunz- push pull supersets

SB Curl- 135lbsx3x8
JM press- 135x3x10

EZ bar preacher curl 95lbsx3x10
seated BTH extension 95lbsx3x10

Lat push downs (10 reps a few inches going up, 10 reps half way and 10 reps full ROM) 3x
face curls 3x10

Curls till i cried 40lbsx3x?
1 arm DB extensions (lying down) 3x10
1 arm Reverse grip DB extensions(lying down) 3x10

then finished off on the machines


keeping in at low 220s and 20 minutes of cardio in the mornings

then

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