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Author Topic: Triathlon sprint prep  (Read 657932 times)

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John Stamos

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Re: Lean Machine
« Reply #315 on: January 23, 2012, 07:38:44 pm »
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Chest, shoulders, tris

Sore from saturday so I didnt go to hard

Flat DB Press- 85x15
                       95x10
                     110x10

Was going to go for 160s but I'd need a spotter for that and I didnt have one

Hammer Press- 2 plates each side- 3x12 Really slow reps

Machine Flyes at the end

BB Shoulder press- 135x10
                               155x10
                               185x4(no leg drive) +4 leg drive(minimal though)

Cable side and front raises working up to 40lbs

Tricep shit

SM JM Press working up to 225x8
Switced to Close grip bench

225x10
290x8
315x5


then some machine shoulder press and abs
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John Stamos

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Re: Lean Machine
« Reply #316 on: January 28, 2012, 10:13:51 am »
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Today I will do a full body dealio just because i have been working and my sleep pattern hasnt adjusted yet so during the week i feel like shit

mon-chest tris shoulders
tues- back bis trapz


today everything

warm up- Hang Cleansx40
                pull upsx?

I will switch back and forth between an upperbody and lower body exercise


lately I have adjusted my dumbbell rows so instead of pulling to my chest im a little more upright pulling to my hip to get the squeeze in.  So on that ive been working up to 110x10

Also I have been watching a lot of greg plitts videos so I'll do some stuff he does to switch it up
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John Stamos

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Re: Lean Machine
« Reply #317 on: January 28, 2012, 03:11:41 pm »
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Didnt do what i wanted, i realized i hate cleans


bench- 205x4x15(goal is to get 225x4x15 in 5 weeks)
SM 1arm bench press- worked up to 135x3x8
cable fly shit
TBar Row Shoulder press- 45lbsx3x12
                      -2 handed- +25....not a lot of weight but on that it felt pretty decent
Cable, machine, db curls
seated tri dips
cable tris
touching DB tri press
cable shit for abs and obliques
SMRDL worked up to 405 but i realized since i did heavy deadlifts on tuesday I was fucked for today


Ill do Legs on monday

also did pull ups, idk a ton of shit
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John Stamos

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Re: Lean Machine
« Reply #318 on: January 29, 2012, 11:56:16 am »
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Got a few jobs bouncing so I will be focusing on conditioning, explosiveness n raw ass mofo power

today idk i drank last night so i wanna do something, maybe just machine stuff with it being focused on cardio
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John Stamos

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Re: Lean Machine
« Reply #319 on: February 09, 2012, 06:18:49 pm »
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10 min cardio- bike
Giant Set x 3x15(roughly)
Bench- 215
DB press- 70lbs
Weird press machine- 20lbs each side

10 min cardio- Elliptical
Giant Set x3x15
Lat pulldown- 185lbs
Vbar standing lat pulldowns- 80lbs
1 arm low cable rows- 100lbs

10 min cardio- Treadmill walk- incline of 10 at 3.5mph
Giant Set 3x15-12
BBOH Press- 135lbs
Side delt raise- 30lbs
Tbar row Shoulder press- 45lbs

10 min cardio- Elliptical
Super Set- 3x20
Cable flyes- 40lbs
Different flyes- 40lbs

Cable shoulder front raise- 20lbs
Cable side raise- 20lbs

Cardio- 10 mins elliptical

Arms
abs
db rows

Cardio- 10 mins stair master- hit 50 something floors

I'm tired
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John Stamos

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Re: Lean Machine
« Reply #320 on: February 13, 2012, 07:34:00 pm »
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10 min bike

GIANT SET

Bench- 225-1x15, 1x11, 1x6.5
DB Press- 85x1x15, 1x10, 1x8
Fly machine thing
Cable flyes

10 min elliptical

GIANT SET

Lat pulldown- 155x15, 200x10, 255x10
vbar lat pulldown thing- 80x3x15
Low cable row- 185x3x15

10 min elliptical

Super Set- 1 arm machine curls
                  tri extensions

Curls- 21s(except i did 30s)
other extensions

10 min elliptical

cool downs on machines

20 min elliptical


wednesday- legs, lower back, trapz
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John Stamos

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Re: Lean Machine
« Reply #321 on: February 15, 2012, 06:35:36 pm »
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A few factors, I was puking all night and couldnt get a lot of food in today, sucks but whatcha gonna do

Bike- 25 minutes
       - Legs were more tired after this than I figured they'd be, I think i did a lil over 7 miles...so leads to a shitty squat

Squat- waited 15 mins so my legs lost their pump and just felt heavy cuz of the guy doing curls in the curl rack
135x20
225x15
300x5
315 5 singles
     - I gotta start squatting more and on a consistent day

Rack pulls- 135x10
                  225x10
                  315x5
                  385x1
                  405x1

RDL right below knees to mid shin level- 135x10
                                                                225x5
                                                                315x2x5

Elliptical- 25 mins

Hack Squat- 1 plate each side going all the way down and just going halfway up without stopping
             -4x15

Leg press-  740x3x8

calf raises

Elliptical 25 mins

Seated Leg curl- worked up to 150 somethingx2x10
Leg extensions- worked up to 290x1x10
lying leg curls- 150x3x10

Bike- 25mins

Ab stuff

treadmill- 15 incline 2.5mph- 25 mins


I believe i did an extra 25 mins somewhere idk, overall over 2 hours of cardio with that not to shabby
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John Stamos

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Re: Lean Machine
« Reply #322 on: February 20, 2012, 12:19:07 pm »
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Yesterday i did some back work

Warm up

Hang cleans- 135x10
                     185x8
                     135x10

DB Rows- 85x15
                110x15
                150x8

Low Lat row- 160x3x10

Giant set 3x?
Lat pulldown- 275lbs
vbar lat pulldown thing- 100lbs
Low cable row- 185lbs

Assisted Pullups- started at -90lbs and worked to -40lbs which feels like it doesnt even assist at all at that low.

1hr on stairmaster- hit 230 floors



Today i legs, Ill be doing cardio in between the leg exercises except ill jump into squats so im not worn out by the time i get to them.  I want to try to get back to where I was in Highschool, being able to finish a whole track practice and still go squat around 400 or play basketball for 2  hours and still hit PRs afterwards.
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John Stamos

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Re: Lean Machine
« Reply #323 on: February 21, 2012, 10:27:39 am »
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Leg press- worked up to 720lbs plus a blue band
Hack squat- 2 plates plus a blue band for 3 sets of 6-8
Calves

30 min on elliptical

seated leg curls- worked up to idk 180 or something

leg extension- 200lbsx3x10

laying leg curls- 130x3x10

lower back raise machine- 180x3x10

DB swings 60lbs superset with banded good mornings

10 min stretch session

5 min bike
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John Stamos

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Re: Lean Machine
« Reply #324 on: February 22, 2012, 09:52:16 am »
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Yesterday cardio 6:30pm

20 min on bike- weightloss setting which felt decently hard considering i did legs a few days ago
20 min on stairmaster- in 20 mins i did 80 floors which is a lot faster than i usually go so Ill be doing that setting for now on
20 min on elliptical- it kept fucking up n shutting off on me but whatevs


ab work on the cable crossover

today is rest but ill prolly go for a run or if my basketball isn't completely flat go play some basketball which is weird to say during February in New York


Tomorrow is chest tris shoulders, friday will be legs again
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John Stamos

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Re: Lean Machine
« Reply #325 on: April 04, 2012, 07:18:43 pm »
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Haven't updated in awhile

just been working and being lazy, my membership ran out a few days ago so im going to check out a new gym that i pass by when i go to work tomorrow.

workout today-

Husafell stone carry- just started and tested it out for a few walks to get the hang of it

1x10ft- i didnt want to drop it on my foot so i got nervous haha
1x15ft- building confidence
2x60ft- ight got the hang of it

the stone i made weighs god idk 330lbs or so, its only 5" thick but i extended the length by 4inches so it was a lot bigger than i thought it would be.

inbetween the walks i did a sled drag idk for 100 something feet getting low and sprinting. 

Ive also been doing barrel carries.

but when i left the gym

last leg day we worked up to 315x8x2 with a green band wrapped around something and 2 DBs so id say 200lbs of tension at the top, then speed rack pulls with 225 plus red bands quadruple wrapped.

My benching was pretty solid still, havent bothered to max out

shrugs on the seated tricep/power bench machine i worked up to 810lbsx6

deadlift idk i was only going 3 days a week so i just stuck with the rack pulls.


um if i join the gym tomorrow or if they give me a free 3 day pass like they sometimes do itll be a chest bis shoulders and  friday will be back tris n legs
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John Stamos

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Re: Lean Machine
« Reply #326 on: April 12, 2012, 06:25:40 pm »
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Zercher squat- Barx10
                        135x10
                        185x10
                        225x5
                        300x3
                        315x1
      (off pins)    365x1
                        405x1

GM- 225x3x10

Leg press- worked up to 900x6

Leg hammer press- 12 platesx5

machine work

seated shrugs- 10 platesx10
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John Stamos

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Re: Lean Machine
« Reply #327 on: April 12, 2012, 06:26:18 pm »
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Also weighed in at 250

Going to sign up for the BB.com transformation thing for 100 grand
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John Stamos

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Re: Lean Machine
« Reply #328 on: April 17, 2012, 02:18:21 pm »
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Yesterday- warmed lats up

deadlift- 225x5(fast)
              315x12(easy)
              405x1(fast)
              415x1(easy and somewhat fast but i can tell my lower back isnt what it used to be

other back shit that i dont think is really important

DB press- 100x15
                120x10
                60x30

a few other chest and arms.

I got laid off so i figured id hit as much as i can in the gym yesterday and i gotta get my old job back so ill go there tomorrow and do another workout

so tomorrow will be a speed day, friday or saturday will be a leg day

on a positive note i just filled out an assessment test for budweiser for the weekend warrior job, im assuming its 16 hours a week but its at 27 bucks an hour so ill be happy with it
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John Stamos

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Re: Eric's Journal
« Reply #329 on: April 19, 2012, 04:54:45 pm »
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Warm up- 5 minute walk, 3mph 1 incline
                Hang Clean- 3x5- 135lbs
               hang snatch- 3x5- 135lbs
                     BTN Jerk- 135x5
                                     185x5
                                     205x5(fast and easy)
               Shoulder Press- 135x15
                                         155x10
                                         175x10

DE Bench Press- 45x20
                         135x10
                         185x5x2
                         205x2
                         225x2
                         245x2(fast and easy)
         
Side delt raise- 30x20, 35x15, 40x10, 45x12
Front delt raise- 45x12, 40x12, 35x10, 30x10

cable work for shoulders and some machine work.

ended with 5 min on elliptical then home to do a lil dunk session
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