Author Topic: Triathlon sprint prep (Read 658311 times)

John Stamos · « **Reply #1005 on:** May 30, 2015, 06:57:52 pm »

This morning was just stretching and a quick little workout

pool room area

push up static holdx 1 minute
jumping jaxX 30 count
push up static holdx1 minute
frog squatsx10 count
squats where i touch the back of my calfx10 count
push up static holdx1 minute
jumping jaxX30 count
push up static holdx1 minute
both squats the same as before

John Stamos · « **Reply #1006 on:** June 05, 2015, 07:29:42 pm »

Week 2 complete:

Weight: 271lbs

the PT this week was hard but with the weight loss its evening out a bit.

John Stamos · « **Reply #1007 on:** June 05, 2015, 07:56:40 pm »

ill try to give an idea of what our workout was today.

jog in place while chanting some marching songs
front leaning rest (push up position and hold it) because a chick decided to talk backx5 minutes
jumping jacksx200 or so with front leaning rest between them because people kept fucking up
flutter kicks- count was 1-2-3-1, 1-2-3-2 etc etc with a slow tempo for idk 40 count
jumping jacksx50
flutter kicks, same deal with normal tempo
push upsxa lot
mountain climbersx a lot
jumping jacksx50
squat benders- squat down n touch the back of your calves, come back up then bend down at the waist and touch your toes and repeat for idk a lot of reps
swimmersx10 count(supermans)
bicycle crunchesxa lot
burpeesx a lot
bicycle crunchesx a lot
flutter kicksx a lot
front to backs(jog in place and when he says front your hit the floor on your stomach, when he says back that means get on your back) by a shit ton
jog in place chanting again and marching.

I believe I got everything but im sure there was more, this is about an hour - hour and a half of straight work with stretching, there is maybe 30 seconds rest between exercises.

John Stamos · « **Reply #1008 on:** June 08, 2015, 07:08:06 am »

I decided to recycle myself back onto the list which means Im not in the academy anymore but i can go back whenever i want before my expiration date in 2016 or 2017. I've been waiting for this job for a long time and when it finally came, I wasn't all that thrilled about it. When I got to the academy and heard the real deal with it, the fact that I wanted to swing at my DI when i knew beforehand why they were doing what they were doing, I couldnt help but think what I would do to an inmate if they pissed me off that badly which would have lead to a massive lawsuit and prison time for sure. I pulled my groin back in march or so which was why I stopped squatting n deadlifting so I could rehab it. Well after going there and doing a million flutter kicks and bicycle crunches that pain is back and didn't feel it was worth fucking it up all of the way. Basically for now I weighed the good with the bad and it's just not what I want to do, be cooped up in a prison all day with murderers and rapists. I still have a few things in the works, I applied for a nuclear security job which pays better and wont have to deal with that shit, I'm still on the county CO list, city police department list, and a steel mill in my area that pays an ass load. I was also looking into getting back into college for the physical therapist assistant program.

Idk, I'm going to go workout and get my mind off of it.

John Stamos · « **Reply #1009 on:** June 08, 2015, 03:33:46 pm »

Chest and tris

my strength is down a lot but that was to be expected.

bench: 135x10, 185x10, 205x5, 225x5
DB flyes: 30x10, 40x10, 30x10
Tricep extensions: rope and vbar, idk 3 sets of 10 each, idk the weight

30 min time limit(30 count means 1-2-3-1, 1-2-3-2 etc etc)

1 minute front leaning rest
Jumping Jacksx30 count
8 count push upsx5
Squats(bend and touch the back of your calves)x 30 count
push upsx10
Jumping jacksx30 count

I'm not sure how many rounds I did but that is like a mini session of what we were doing in the academy

weight: 269-270, it was flickering back and forth

John Stamos · « **Reply #1010 on:** June 13, 2015, 09:51:16 pm »

This week was a easy getting back into it week

Next week Im going to wing it with breaking my workouts into 20 minute blocks ....so something like this

20 min run( might run 1 day for full 20 mins and the next do 10 min run 10 min jog)

20 min strength/bb

20 min crossfit( which will be a lot of rest involved)

20 min bw PT session

The strength/bb part wont be too hardcore, just enough to feel it since i wanna focus on bw movements

Also im thinking this could be mon, wed, friday and tuesday n thursday could be light running n pt

Its not set in stone, worried about squatting though. My air squats are fucked because the squats we did for pt put us in a rounded back position and quarter squats. Only way to keep up since the DI was doing half assed everything and we did about 2-500 a day each day.

John Stamos · « **Reply #1011 on:** June 18, 2015, 08:40:41 am »

Yesterday I was rushing it a bit, had to get home before 930

20 minute run= 30-40 second laps so it was around 2 miles I believe
- It felt really easy at the pace I was going, it felt like a good warm up with a little bit heavier breathing than normal but it felt good

20 minute bb session: lat pulldowns for 3 sets with the 3 different handles
Grip work holding the bar with 1 hand: worked up to maybe 5-10 seconds holding 165lbs
bicep curls
Couldnt do the PT in the morning because they found a condom in the pool room where I do my bw shit and they locked the doors but at night they had them open so I did it at night

LBSS · « **Reply #1012 on:** June 18, 2015, 09:29:14 am »

god that's gross. why are people such slobs? fuck wherever you want but clean up after yourself. jesus.

John Stamos · « **Reply #1013 on:** June 18, 2015, 02:54:38 pm »

Yeah. I have a feeling its the guy that works in the weight room since he can only see his 17 year old gf at the gym haha its weird but i just mind my own business.

I believe my weight is around 275, i put back on 5lbs just from getting a normal amount of fluids again and food, when i weighed 269 i had like nothing in me. Also just trying to figure shit out, I'm going to make an appointment with admissions to get put on the list for the PTA program and a college near me so if that goes down itll be next year I'm guessing until I can get into that, and in the mean time just work and take classes to get them out of the way.

I've been thinking and even when my groin heals, Idk if I want to go back to the academy. I can make 22-25 an hour as a PTA which is the same pay as a CO and I wont have to get shanked or have shit thrown on me.

Ima do some workouts tonight, and tomorrow will be at night because i have MSHA training all day.

John Stamos · « **Reply #1014 on:** June 22, 2015, 02:44:38 pm »

Ran for 20 minutes this morning as a warm up

Bench- worked up to 225x5(shoulder is killing me)
185x3x5 for a spoto press

Incline Hex press: worked up to 60s for a set of 10

Chest press machine, 150x3x10

tricep work

Im going in a little over an hour to do my PT and maybe some more running

John Stamos · « **Reply #1015 on:** June 24, 2015, 09:28:43 pm »

Tuesday was back

Mile run: 9:27, it was easy and can go muchos faster

then i just did some grip work, lat pulldowns and a deadlift/ wall ball super set for 5 rounds or something

today nothing, had to work all day

tomorrow morning ill get back at it

John Stamos · « **Reply #1016 on:** June 26, 2015, 12:35:08 pm »

Yesterday was a 20 minute run followed by some db work for shoulders

today was a 10 minute run
skwaats: I only did triples up to 275, didnt want to push it since my hammies were fired up and I didnt want to stress my groin too much
hammy curls, single legs

that was pretty much it, had to cash my check n do some shopping before work later

I'm weighing in around 275-276 and done being a fat ass, i had my binge eating after the academy and thats over now, going to buy another 10lb thing of protein and get back to eating a bit cleaner

John Stamos · « **Reply #1017 on:** June 30, 2015, 09:49:29 am »

Soo where to begin

Friday I had to do an extra shift from 4-8 at the cornell museum. When I got there I got a call saying the night guard at my main job site quite. So from the museum I had to go to the other job site and cover her shift as well as mine, so no gym on saturday morning because I worked from 1030 friday night to 1030 saturday night which was no bueno and am still feeling it. Nothing yesterday just felt tired as shit and today im moving slowly but I'm about to head out.

20 minute run with some chest and tris today

John Stamos · « **Reply #1018 on:** June 30, 2015, 01:37:04 pm »

Ran for 20 minutes

Bench- worked up to 240 for triples
worked back down to 200 for a few sets of spoto close suicide grip presses

Incline DB hex press up to 60lbs for sets of 10

tried supine DB 1 arm extensions but my right shoulder is still fucked up

lat pulldown machine for tricep extensions

John Stamos · « **Reply #1019 on:** July 01, 2015, 12:35:28 pm »

10 minute run

deadlifts, just did 300 for triples, groin felt weird in the set up but was fine on the pulls
some lat pulldowns for 4 sets of 10-15 with 2 different handles
some biceps

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