Author Topic: Triathlon sprint prep (Read 1024170 times)

John Stamos · « **Reply #330 on:** April 20, 2012, 08:29:06 pm »

Was going to go to the gym today to do lower body but had to help my brother and uncle out.

Anyway today i just did a lil dunk session.

I got a job as a personal trainer as far as ik shes supposed to call me this coming week, so that plus my weekend job i should be ready to do that BB.com contest...especially since the area is full of rich ass people

but yeah legs tomorrow

Dreyth · « **Reply #331 on:** April 20, 2012, 08:59:43 pm »

whats ur username on bb.com?

i'm dreyth, but currently banned, so using onebobby5 as an alt

John Stamos · « **Reply #332 on:** April 21, 2012, 09:40:20 pm »

I'm not quite sure im hardly ever on it and I'm on a back up computer now until i get my laptop charger in the mail but ill let uk when i get it next week.

Todays workout-

this morning had to load a heavy ass furnace n other scrap shit into a truck.

At the gym it was a leg day

Box squats(no spotter so i didnt go 100% and my box was a bench so idk i guess its parallel)

135x10
225x10
315x5
335x1
355x1
370x1(felt easy)

Rack pulls below knees(going for speed)
135x5
225x5
315x2
405x1(fast)

leg press-
3 plates 4x30

hammer leg press- worked up to 5 plates 2x10(1 set for sumo and 1 set conventional)

DB Lunges(no room so did 2 steps and had to turn around)

35x5
50x5
70x5
90x5

then some hammys and back extensions also some light arm work

DB Curls- worked up to 70lbsx8(each arm)

lying face curls- 3x10

i might do a chest day monday to let my back rest until wednesday to do zercher squats, and sat or friday ill do front squats to switch it up....maybe off pins who knows

anyway signing up for that thing the 30th so not worried about my weight right now

John Stamos · « **Reply #333 on:** April 23, 2012, 12:46:28 pm »

Chest/Tri's

Bench- 45x20
135x10
185x2x5
225x5
275x1
300x3
315x1 (felt easy but my right arm was lagging)

DB press- 120x12
60x2x20

Hammer press- 2 plates each side- 8x12-15

Some flyes on the cable crossover

then some extensions

15 minutes on elliptical
15 minutes on the bike
15 minutes on the treadmill- 4.5 incline at 3.5 mph

now im gonna load up on water before i take my pics for that contest

weighed in at 258lbs

Today felt like shit overall, had to wake up early to head to syracuse, only had a bowl of kashi ball sweat cereal.

John Stamos · « **Reply #334 on:** April 23, 2012, 01:55:55 pm »

the fuckin contests registration date is up even though ik i read that it said the 30th, but oh well fuck it time to shed some weight even though i just chugged a gallon of water and a liter of water

John Stamos · « **Reply #335 on:** April 24, 2012, 05:34:40 pm »

Back/Bi day

5 min walk on treadmill

Zercher squats- worked up to 225 then went off the pins
- 315x1
385x1
- 425x1(felt easy but had a twinge in my hamstring so i stopped)

DB row- 100x10
120x10
155x10

Lat pulldown- 4 sets front 4 sets behind the neck

low row long bar- 200x10(4 sets working up to it)

did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.

then some biceps

cardio was 15 min 4 incline 3.5 speed on treadmill, last 5 minutes did a easy jog to make it over a mile

15 min on elliptical

10 min on stairmaster(just got way to bored)

then some oblique stretching and lower back stretches on 45 degree

over all good day

Weight- 254, So down 4lbs and today i had 3 meals before i worked out and last time was only a bowl of cereal so maybe im down a wee bit more

Rix · « **Reply #336 on:** April 25, 2012, 08:02:53 am »

Quote from: Eric on April 24, 2012, 05:34:40 pm

Back/Bi day

...

did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.

Lmfao...well it was a bi day for you.

John Stamos · « **Reply #337 on:** April 25, 2012, 03:00:43 pm »

Yeah it wasn't fun haha

but yeah today had an interview there, I'll be working the desk and personal training but i gotta train the "head trainer" and the director to show em what I've got

anyway after that was shoulders and trapz

BB Shoulder press- 45x20
135x20x15x12x10

hammer shoulder press/ hammer lat pulldown shoulder press
- 1 plate each side for both x25x3x15

some cable shit

DB side delt raise- 35x3x15
Front BB raise- 45x15, 65x2x15

then some db work for rear delt and cables

cable upright row

barbell shrugs 3x25 with 315lbs

then 45 min of cardio

WEIGHED IN AT 252.5

John Stamos · « **Reply #338 on:** April 27, 2012, 06:41:14 pm »

Had to work this morning at 5 then take a test for budweiser so my leg day wasn't a normal one, plus on my last zercher squat day i felt a little twinge in my hammy so i took it easy.

5 miles on the bike
1 mile run on treadmill
10 minutes on elliptical

Hammer leg press- 6 plates- switched between sumo and conventional
- 4 sets each x 15-25 reps a piece

Leg press- 3 plates each side- 3 or 4 sets for 20+ reps

then some single leg work on the leg extension and curls- 20+ reps each with the only rest being hen i was doing the other leg

some ab work and obliques

meals- when i got home i made up some noodles, broccoli, lil bit of alfredo sauce, and steak slices(thought i had chicken) and i got a 6 inch sub from subway eat fresh

John Stamos · « **Reply #339 on:** April 29, 2012, 09:02:50 pm »

Thinking about doing something else, I'll figure it out tomorrow

John Stamos · « **Reply #340 on:** May 02, 2012, 02:39:52 pm »

Waiting to workout with my friend tomorrow hes gonna do a 3 day trial at my gym then join so ive just been focusing on cardio

Lately id do 45 mins of cardio on different machines, and some bw movements just to work the muscles a lil bit

today i worked up to 405 for a fast deadlift and some pullups n a lil bit of lat work.

I weighed in at 249 today so the most ive weighed lately is probably 260-262 and within the week(minus water wight) ive dropped to 249 so good progress so far

John Stamos · « **Reply #341 on:** May 07, 2012, 03:03:38 pm »

Today had my 3rd interview at budweiser and did cardio afterwards.

45 mins of jogging ranging from 5mph to 6.5mph, and I hit 4 miles at 45 minutes or so. When i joined my gym a month or so ago i went from hardly doing half a mile to 4 miles so I'm pretty pumped about it. I weighed in at 248lbs and I went from not even coming close to wearing my old pair of jeans to being able to wear them now.

Later I am doing chest and BIs at 5:30ish...sooo high rep shit, will probably look like this

Bench/DB bench super set- 205x3x failure/ 70lbsx3xfailure
- I hit rep ranges 25, 15, 8 for the bench
Incline Hammer press- 1 plate for 3 sets of 20,
Machine fly and cable fly super set

Barbell/EZ bar curls(both wide and close)
db hammer/normal/tittie curls
face curls(or guillotine curls I think thats what greg plitt calls them)

some ab work and light cardio for 15 minutes

my week will look like this

mon-chest bi- rep
tues- back tri
wed- shoulders
thur- legs
frid - chest bi- heavy

Next week

mon- back tri
tues- shoulders

etc etc etc

John Stamos · « **Reply #342 on:** May 08, 2012, 11:11:05 am »

Today

30 min on the bike, kept my heart rate at 126-132

pull ups- 3x5-8
DB row 70x2x15
120x1x15
monster band rows 3x15
Stiff arm lat pulldown45x3x15
low cable rope row- 140x4x15
lat pulldown- 120x4x20

triceps
JM press- 155x3x10
tricep pushdowns- pyramid from 30-100-40

with shoes a heavy shirt, under armour and sweating like a mofo i weighed in at 251

John Stamos · « **Reply #343 on:** May 09, 2012, 01:15:15 pm »

This morning

10 min on elliptical
30 min on upright bike- kept HR at 125-135(woulda gone for 35 but my ass was numb)
10 min on treadmill at 3mph on a 1 incline

quite the training job just got in the way of everything considering I have my second to last interview on friday for budweiser and i guess if i get through that and pass then I am pretty much golden.

buddy bitched out so i just did some cable work in my basement, tomorrow is legs

still weighing in the same but idk from my pictures (3 sets of them) I look a lot smaller than before and you can tell from the side and back view...so i wont check the scale anymore and just go on how i look

John Stamos · « **Reply #344 on:** May 11, 2012, 01:57:19 pm »

Yesterday

lunges- worked up to 70lbsx3x6(small area)
leg extensions- i dont remember but i maxed it out with 2 legs then did single leg, same with leg curls
leg press- worked up to 9 plates i think each side for 8 reps

woulda done squats but to many people there

40 min bike ride- 9 miles
10 min walk

Shoulders- started with push press worked up to 225 for idk how many reps
seated clean n press(dbs)- 40x3x10 with regular shoulder press at the end of each set
Seated side raise- 20x3x15
idk Ill call it the bus driver, take a plate and hold it straight out and rotate it like a steering wheel

shrugs- 315x3x20

10 min mile run to finish it off with some abs at the end

Today

Chest

Incline Db press- worked up to 70sx10
flat press- 120x1x10
incline hammer press- plate+25 3x10
some fly work

then some bi work

went to get my check and thats it

Had my second to last interview today for budweiser and I find out next week if i pass

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Author Topic: Triathlon sprint prep (Read 1024170 times)

John Stamos

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