Author Topic: Triathlon sprint prep (Read 1025835 times)

John Stamos · « **Reply #420 on:** January 25, 2013, 11:40:10 pm »

shoulders a few days ago

Side delt raise
30x40x10(last numbers are partials)
35x25x10
40x15x10
45x8x10

upright db row- 50x3x10
bent over rear delt row-50x3x10
db press- 60x3x15
shoulder press- 155x3x15
machine press- drop set
200x25
160x10
140x10
120x10
90x15
80 burn out

John Stamos · « **Reply #421 on:** January 30, 2013, 10:38:12 pm »

Last week i worked up to 390 for squats, slowly working up, i might do box squats tomorrow to switch it up

but monday was speed work for all chest, worked up to 300 for a set of 2

had calling hours yesterday

today was back, nothing special but doing rows while your lying on an incline bench made me sweat really bad

not detailed but ill get back into getting fairly detailed tomorrow

John Stamos · « **Reply #422 on:** January 31, 2013, 08:52:09 pm »

Leg day

Box squats- did triples up to 315 then
405x1
455x1

Deadlift- quick worked up to a quick 405

Step ups on a 16 inch bench

40x5(each leg)
50x5
60x5
70x3
80x3

Lunges(not a lot of room to do this so about 5 reps each leg)
just used the 40s

a few sets of leg curls

thats it

Tomorrow morning

probably do some more olympic lifts and the BW circuit with jump roping from eliiots lean hybrid muscle reloaded program

LBSS · « **Reply #423 on:** January 31, 2013, 11:01:33 pm »

Quote from: Eric on January 10, 2013, 02:24:15 pm

Idk it felt fine, the weight wasnt really that heavy but i sneezed during the last rep and i almost fell over

oh man i just saw this and lol'd in real life. bravo.

John Stamos · « **Reply #424 on:** February 01, 2013, 05:51:43 pm »

it sucks, when I sneeze my whole body spazs out haha

John Stamos · « **Reply #425 on:** February 01, 2013, 10:38:21 pm »

Today did a quick workout before the bank opened plus its been snowing bad so figured id get it over with

Cleans- 135x2x around 10 or more
185x2x8ish

15 minute jump roping
10 minute walk

the cleans i want to work on and my goal is to get 300, if i can get that and get back squat back up to where it used to be and my bf back to where it was or lower then i should be pretty well off.

John Stamos · « **Reply #426 on:** February 04, 2013, 10:16:27 am »

Watched a few old videos of mine, well a lot of them over the weekend at work and kinda pissed me off that I let myself go that much to just to have a bigger bench and be bigger than everyone at the gyms I went to.

So over the weekend i decided to clean my shit up like my diet and my training.

as far as my diet goes

Breakfast (8:00am)- 3 hashbrowns(what can i say they are good and i needed the calories) and a bowl of cereal, maybe 1.5 servings of kashi oats n twigs shit
1030- 90 calorie bar snack
1200- Turkey (slide from the deli) salad with some cheese dressing idk
3:00- 90 calorie bar or banana
5:00- same salad
7:00- 90 calorie bar
9:00- salad

I used 1 bag of salad probably a 16oz one a day or 8 I cant remember and I tried for 1lb of turkey a day

TO me that looks a lot but i think i might not have reached my caloric intake so ill figure it out now

the counter im using says
400 calories for 1lb of sliced Turkey
80 for the salad
1504 for the cheeeeeeese
675 for the dressing
540 for the bars

those are for the weekend so roughly 2400 calories a day(just figured in the hashbrowns and the 1 bowl of cereal)

So i did good i guess but ill switch to a lite dressing and take out a salad when my new protein comes in

But anyway the workout

10 minutes on the shit idk what it is some cardio thing

Supposed to be timed warm up but ill just do like 10 reps since its supposed to be 15 seconds each
Used 135lbs
RDL-x10
Bent over Rowx10
Cleanx10
Push pressx10
Front squatx10

Speed Benching- 225x3x2
Heavy flys 30x3x15
Plyo push ups 3x5 each
- For these i put 2 5 boards on their sides(what u use for benching) and started on the ground inbetween then pushed up onto the board etc etc

machine press and machine fly

3 sets
Jump ropex50
spiderman push upsx10

How I felt- did not eat enough and even 135 in my hand felt heavy. I had to stop halfway between the warm up to catch my breath cuz its 20 degrees out right now and they have the fucking air conditioner on.

I went down to the court and i can still touch the rim!!! haha barely but i did it off 2 feet

weight- 273.8
Friday I believe my weight was 279.4

-5.6lbs and i drank a shit ton of water over the weekend.

John Stamos · « **Reply #427 on:** February 04, 2013, 10:53:52 am »

Ill be cutting out the hashbrowns too i forgot it but I figured id post an old vid of what id like to get back too

http://www.metacafe.com/watch/6547923/fdgnldfg/

GYM TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

John Stamos · « **Reply #428 on:** February 04, 2013, 01:21:42 pm »

Ill just update this throughout the day

10:00
Salad -20 calories
Turkey-4 or 5 slices-100 calories
Lite salad dressing-240 calories
Hydroxycut

12:30
1.5 servings protein shake- 255 calories
1 serving of nuts-160 calories

so far 775 calories

3:20
Salad- 20 calories
Dressing- 330 calories
Turkey- 100 calories

Protein drank- 255 calories

1480

Salad- 400 calories

2 more meals of 470 calories each

http://www.metacafe.com/watch/3017787/newest_one/

John Stamos · « **Reply #429 on:** February 05, 2013, 10:57:37 am »

Today is a back day so ill up the calories a bit on back and leg day to 2600 calories

Breakfast 8:00- 638 calories

1962 Calories Left

Meal 2- 11:30

Salad- 20 calories
Turkey- 100 calories
Dressing 2 servings- 220 calories
Cheese- 188 calories

Calories left- 1434

Meal 3 3:00

Protein Shake/peanuts

Meal 4 6:00pm
CHicken Breast salad

Meal 5 9pm

Protein shake

thats the general outline

Workout- start with 1 of my complexs probably the Dumbbell one

deadlift- 1 handed then switch to snatch grip
135x5
155x5
175x1
SNatch grip
315x2x5
BB Row
135x4x15(both grips)
DB rows on incline bench- worked up to 80sx10
machine work

half mile run

cooldown with complexes probably jump rope/spiderman push ups/plyo push ups

LoopieMclooperson · « **Reply #430 on:** February 06, 2013, 01:45:09 am »

just saw your video.... that rim can't handle what your putting down.

What is the target weight you are shooting for?

John Stamos · « **Reply #431 on:** February 06, 2013, 06:56:53 pm »

My newer rim at home is holding up but i snap the bolt that you slide through to put it at different heights. And the hoop at the rec Ive bent one of them sideways back in the day.

My goal weight will be a good lean 200-210, if i can get to 190s I'd be happy but for now setting short term goals.

right now im down to 275 and easing around there, the 273 was probably just less food intake

This morning
plyo push ups
jumping shrugs
db snatch
-5Laps around the track(18 is a mile)
band work for shoulders
-3 laps around track
someother shit
1 lap
Jump ropex100
1 lap
jump ropex 100
3 laps
jump ropex100
5 laps
jump ropex100

Shoulder workout

Seated side delt raise/bent over db raise/shoulder press giant set
25lb db for the raises and 60s for the pressing- 3 sets

power pulls from a hang position
worked up to 185x5

kneeling BTN pressing- 100x3x15

Kneeling Barbell single arm press
worked up to 55 on the bar and did a burnout set withj ust the 25

drop set on the machine shoulder press

Cool down

Jumprope/spiderman push up/plyo push up giant set

10 min bike

Tomorrow is legs

Ill probably do heavy squats/10 minutes on elliptical and go on the elliptical after every 2 exercises after that

John Stamos · « **Reply #432 on:** February 06, 2013, 08:45:36 pm »

THROWBACK!!!!

first ever dunk video

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

vag · « **Reply #433 on:** February 07, 2013, 05:58:30 am »

275 lbs flying off one foot??? RESPECT!!!

Raptor · « **Reply #434 on:** February 07, 2013, 09:42:04 am »

Looks like a ton of glute there.

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Author Topic: Triathlon sprint prep (Read 1025835 times)

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