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Author Topic: Triathlon sprint prep  (Read 1024467 times)

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John Stamos

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Re: Road to no more moobs
« Reply #180 on: February 22, 2011, 08:05:45 pm »
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back day, nothing special went on just light weight n slow movements

pull ups
pull overs
rows on calf machine
banded DB rows
lat pulldowns
row machine


if i got in the right position i felt it like a mofo in my lats on the calf raise rows
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John Stamos

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Re: Road to no more moobs
« Reply #181 on: February 23, 2011, 05:20:08 pm »
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Awesome Arm day

straight bar curl- 65lbsx2x20
                           75lbsx1x20
                           65lbsx1x25

EZ Bar curl- 95lbsx3x10

hammer curl(DB)- 3x10(40lbs)
        - slow reps

tricep pushdowns- 30s- 2x65lbs
                              pyramid- 30lbs-100lbs-30lbs(15 reps was the target but worked up to 2 reps then back down in weight)

decline skull crusher- 55lbs(top of the head, nose, throat) x3x10

machines to end it(2 heavy double hands then single arm)

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John Stamos

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Re: Road to no more moobs
« Reply #182 on: February 25, 2011, 06:00:29 pm »
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dogg crap shoulders yesterday, burned like hell

today was legs, did pre exhaustion so just did my machine shit first then just worked up to 1 set of 315 on squats n did a few sets of 225, a few sets of RDL with 315 but just going below knee level to hit the lower back, and good mornings up to a few sets of 8 with 275.  And to end it off was DB front squat with 100x3x10.

about to get on my fan bike and watch season 5? of the office
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John Stamos

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Re: Road to no more moobs
« Reply #183 on: February 26, 2011, 07:41:55 pm »
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today just did a few sets of 400lbs for calf pushs on the leg press and some bw calf raises, then some quick forearm shit.


30 days left i believe until my contest is over so took a lil break from the dieting since i stalled, put on a few lbs and hopefully kick started my metabolism, straight dieting and weighing shit up again and cardio for the next month, see how i do post my pics up and whatever happens happens.  After the "After" pic my true off season will begin where I am just going to get as diesel as possible until september then start a cutting phase but i wanna try to get to 200lbs by march 26th and maybe stay around 205-210 and Ill prolly go get my bf% taken since i wanna be around 10-12%
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John Stamos

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Re: Road to no more moobs
« Reply #184 on: February 27, 2011, 07:53:21 am »
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2 more weeks of shoulders twice a week

today will be heavy


by doing shoulders twice a week there has been an added 3/4 of an inch so im pumped
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John Stamos

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Re: Road to no more moobs
« Reply #185 on: February 28, 2011, 07:39:07 pm »
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Chest day

8:00 cardio- 25 min arc trainer
4:30 workout-

Flat bench- worked up to 315lbs
Decline DC- 1x250x14-16
                   1x250x8
                   1x250x3

Incline- worked up to 250lbsx2


flyes- worked up to 3x60lbsx10
machine flyes- idk the whole stack for 4x10


felt like a good day

tomorrow is back
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John Stamos

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Re: Road to no more moobs
« Reply #186 on: March 02, 2011, 07:09:44 pm »
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jumped today

it hurt to jump off 1 foot since thats the foot i fucked up and it felt weak as hell

2ft i can grab the rim and i haven't really jumped since 2010

i was surprised

anyway yesterday was back, did the same ol shit, played a lil bball today and tomorrow is arms n shoulders since we are going to another new gym so j gonna go balls out
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John Stamos

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Re: Road to no more moobs
« Reply #187 on: March 03, 2011, 05:28:41 pm »
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diesel shoulders today

leg day tomorrow

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John Stamos

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Re: Road to no more moobs
« Reply #188 on: March 07, 2011, 02:18:45 pm »
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Starting west sides method this week except i have to switch it up a bit since i did legs on friday

today will be ME upper body

so benching variations, triceps, lats and shoulders

tomorrow will be a DE lower body

probably do max on bench, do some decline bench, banded DB press, pull ups and pull downs for lats, side raise, front raise, and rear delt raises, and some killer triceps like high board press, rope push downs, etc etc
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John Stamos

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Re: Road to no more moobs
« Reply #189 on: March 07, 2011, 06:09:05 pm »
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ME upperbody-

Bench- 185x10
            225x5
            300x3
            320x1( had maybe 330 in the tank)

(3 board) Close grip board press- 225x10
                                                      315x3

Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )

Pin press- couple inches off chest, worked up to 275x3

DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
        -100lbsx12
         100lbsx10
         100lbsx5
                    x3

pull ups- BWx10
            +10lbsx8
            +20lbsx6
            +30lbsx3

Lat pull down- 200lbs+red band- 3x6

Tricep pushdowns(elbows flared) 125x3x6

Rolling tricep Dbs- 60lbsx3x10

BB row- worked up to 315x2x8

Shoulder press- 70lbs(DBs) 3x10


Took the weekend off and upped my calorie intake which worked like a charm.

tomorrow is DE LB

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adarqui

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Re: Road to no more moobs
« Reply #190 on: March 11, 2011, 08:12:17 pm »
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Quote from: Eric on March 07, 2011, 06:09:05 pm
ME upperbody-

Bench- 185x10
            225x5
            300x3
            320x1( had maybe 330 in the tank)

(3 board) Close grip board press- 225x10
                                                      315x3

Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )

Pin press- couple inches off chest, worked up to 275x3

DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
        -100lbsx12
         100lbsx10
         100lbsx5
                    x3

pull ups- BWx10
            +10lbsx8
            +20lbsx6
            +30lbsx3

Lat pull down- 200lbs+red band- 3x6

Tricep pushdowns(elbows flared) 125x3x6

Rolling tricep Dbs- 60lbsx3x10

BB row- worked up to 315x2x8

Shoulder press- 70lbs(DBs) 3x10


Took the weekend off and upped my calorie intake which worked like a charm.

tomorrow is DE LB



damn nice session dude, good benching.

you'll probably be having alot more fun now with westside.
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John Stamos

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Re: Road to no more moobs
« Reply #191 on: March 11, 2011, 11:16:24 pm »
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yeah i was supposed to do a speed squat day but i decided to try n work on my pulling movements so i did this

zercher squat- 135x10
                        185x5
                        225x5
                        275x2(hurt like hell)

deadlift(standing about 2 inches off the ground)

135x10
225x10
315x8
(normal deadlifts now)
405x1
430x1(fast)
455x1(slow and steady but went off, no sticking points)

leg press- 400lbs plus my red  bands 3x10
leg extension- 200lbsx 3x10
leg curl- 150x3x10

DB swings- 6x3x10


by then my legs and lower back were fried

tomorrow i might focus more on squat type shit if i go to the new gym and just go balls out on back and abs too
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John Stamos

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Re: Road to no more moobs
« Reply #192 on: March 12, 2011, 08:14:12 am »
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didnt do what i planned.  shot around for a bit, did some oly lifts, cleans, hang clean, jerks, did a lil bit of jump squats
« Last Edit: March 12, 2011, 10:14:39 am by Eric »
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John Stamos

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Re: Road to no more moobs
« Reply #193 on: March 13, 2011, 07:12:28 pm »
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today played ball

Monday- ME Lowerbody
tuesday- cardio
wednesday- upperbody
thursday- DE lowerbody
friday- cardio
saturday- Olympic(some upperbody shit added in)
sunday- cardio


ill do this split instead since i wanna kill the wheelz
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John Stamos

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Re: Road to no more moobs
« Reply #194 on: March 15, 2011, 12:59:38 am »
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Wheelz

squat(+blue bands...about 200 at the top of the lift, probably 80 at the bottom)

135x10
185x10
225x8
275x5
315x3

good mornings- 225x3x10

leg press, extension, good mornings, DB front squat

calf raises

i really need to get to the new gym asap so i can add some good workouts
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