Author Topic: Triathlon sprint prep  (Read 703919 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3585 on: December 24, 2022, 01:16:57 pm »
0
Yesterday: run 40 minutes

Squats: up to 315x3 ass to grass, then drop set

Basically the gym was packed so I couldn't do anything else so I left.

Today: run 1hr
Tried to do my left overs for legs but I cramped up immediately.  Tried to do curls, biceps cramped up.

Avoided going to my uncles for xmas eve since they had pizza and wings, didn't feel like going anyway but had a steak and some green beans.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3586 on: December 28, 2022, 01:00:14 pm »
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This week

Usual chest day: worked up to 5x3@275

Back day
T bar row, db rows, lat pull down, low row, biceps
All 4 to 5 sets each for 10 reps or so

Shoulders today

Strict press up to 3x8@155
Seated db shoulder press: up to 70sx10
Side raise: 25 to 40x10
Machine side raise 3x10
High pulls 3x10
Hang cleans 2x10@135


Each day I ran for about a half hour, today was 20 mind, back and legs are sore
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3587 on: January 03, 2023, 10:26:03 am »
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Chest yesterday

Ran for 30 mins but a hard run...."hard" lol it was for me but still slow.

Anyway went into chest after that

Went to 274x4x3
Felt shit in my chest and shoulder on the 4th set so I stopped

Did cable work for chest and triceps, cut it short

Today

Lighter 30 min jog

T bar row: 4x8 at idk 3 plates and a quarter
Lat pull down 4x10 with 2 separate handles
Low row machine: 4 sets of 10

Biceps

Lower back is sore as shit so avoiding too much bent over shit


Gonna hit the inversion table

Diet is idk, my weight fluctuates a lot one day I'll be 268 and the next 274 then 271 then back to 268.

I ordered a new scale for my house and I'll only use that.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3588 on: January 11, 2023, 01:22:46 pm »
+1
I squatted on Saturday and everything was good, did my hammy curls and stretched between and felt pain in my lower back.

So I'm not gonna do the powerlifting meet, it's not worth it.  I'm going to do the original plan which is the sprint triathlon.


So just gonna recover this week

Today: jog 45 minutes
Bike 30 minutes

I'll start swimming when the gym classes are done swimming (rec is attached to the school and the gym classes use the pool)

I guess certain goals would be

6 miles in 1 hour
Be able to bike (stationary) for 1.5 hours at idk 18mph
Then swim half mile without stopping.

I don't think those would be too much for idk a 2 month period maybe

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3589 on: January 12, 2023, 10:13:43 am »
+1
Ran 4 miles @ 42:15
Felt like I could have picked it up if my hoodie wasn't on, I felt super hot early into the run.

Felt dead afterwards though

Some light high rep shoulder work
Bb oh press: 95x3x15
DB oh press: 40sx3x20
DB side raise: 25sx3x20
Push downs for 3 sets and upright rows and rope curls

I guess the current goal is to do a 4 mile run in 45 minutes but feel fine after the cool down.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3590 on: January 15, 2023, 12:49:53 pm »
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Squatting last week I widened my stance on the last set and I think that fucked my hip up sp I've been resting that.

Today I biked 6 miles
1.5 mile rub
Bike 6 miles
1.5 mile run

It was more casual than trying to break records but even at a slightly more than casual bike ride(16 to 17mph) my legs felt heavy.

I think I was doing 3:40 miles on the bike and the runs were like 16 minutes, it would take the first 5 minutes for my legs to feel normalish and didn't want to go to 6mph or so or else i would have fallen off haha.

Ima do some research and see what splits I should do

What I'm thinking is workout higher reps with weights, maybe go 85 percent for heavy sets then 15 rep sets after

Then idk have a main cardio exercise and a secondary light one like run 4 miles, bike 4 miles

Then the next day I'll bike 10 miles and run 1.5

Just so I can start early getting used to biking and running back to back. 
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3591 on: January 18, 2023, 12:34:06 pm »
+1
12 mile stationary bike in 43ish minutes
1.5 mile jog in 16 minutes

Legs were dead before the run and I had to use the treadmill so I kept it slow so I didn't fall off

Rdl/row superset
135x10 each
185x10 each
135x10 each

Lat pull down 2 different handles, 4 sets each for 10 reps
 Bicep curls

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3592 on: January 22, 2023, 11:42:17 am »
+1
Ran 1 hr for a little over 5 miles

Was planning on doing more but I guess I got am exertional headache which is just throbbing and pressure but I don't feel like pushing it because I don't ever remember getting one.

Also started taking bcaa, green superfood and beet powder so that was a change and I haven't ran for an hour yet so going 20 minutes over what I usually do probably caused it
« Last Edit: January 22, 2023, 12:40:52 pm by John Stamos »
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3593 on: February 01, 2023, 12:08:54 pm »
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Did chest onSunday, massage yesterday,

Today shoulders tris

Oh press: super sore from the massage so I wanted to go light and slow and keep front delt volume low
3x10@115

Leaning db side raise: 3x10 at 25s
Cable rear delts upper and lower: 3x10
Face pulls: 3x10
Cable triceps pushdowns: rope and straight bar
3x15

Behind the head db tricep extensions
45s for 4 sets

Then a shoulder burner, walk

Meals: protein shake with honey
Rice cake and peanut butter

Going to eat lunch
1.2lbs steak( 1/3 for lunch and the rest for my meals later)
Mushrooms,  onions, carrots
And I bought keto tortillas that are 3 carbs each with a salad and apple
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3594 on: February 01, 2023, 06:20:25 pm »
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So I pretty much hit my macros spot on, I'm sure it's not exact but close enough

Calories: 2614
Protein: 191
Carbs: 136
Fats: 151

Supposed to be 3103, 225, 139, 183

I'm assuming I'm higher since I can't find the exact foods n what not.and I can just do a protein shake with milk when I get home to hit it.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3595 on: May 01, 2023, 10:39:33 am »
+1
I'm bad at this

Been working a lot, dieting and working out a ton.

Started: 282
Current: 263.8

My diet is just water with flavor packets
Ground turkey, beef, chicken(rotate them), rice, veggies, almond butter,  fruits

I stopped eating when I get home from work and yeah 3 or 4 weeks in and I'm down almost 20lbs and I've also put on lean mass everywhere.

My training splits are push/pull, squat, arms, push/pull, arms
One push day is chest the other is shoulders.

I'm also doing a 5k on June 3rd so I'm switching between running and biking since I had a tendency to overdo the running and hurt my hip n shit.  Also thinking about swimming too.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3596 on: May 02, 2023, 12:00:21 pm »
0
264(more water in me)

Ez bar curl: idk it has 2 10s on each side
2x15 slow reps
Added a 5
2x10 slow reps
Drop set down

Db curls: 3x10 35 and 40s
Db reverse grip curls: 2x10
Cable curls: 3x10

Tricep rope pushdowns superset with vbar: 4x10 to 15
Tricep overhead extensions(cable) 3x10
Db overhead extensions: used 55 and 65sx6 to10

Run: 30 minutes, 5 on 2 off

Stretched.

Meal today

1 cup egg whites
Half cup blueberries
10 slices of cucumber


Rice and ground turkey: 11oz
2 protein shakes with 2 scoops each
Peanut butter: half cup to get my fats in.

I'm still down on fats so idk I might have to do another half cup or do a quarter and call it good enough.

Btw I'm using the carbon app by Layne Norton and so that puts me around
3100 calories
225 protein
139 carbs
183 fats

I don't hit them every day but I like a buffer.

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3597 on: May 05, 2023, 11:27:41 am »
0
262.8

Today was cardio and stretching,  at work I will do chest and shoulders, mostly just for a pump, not looking to go to failure.  Tomorrow I'm running with the chick from work that I'm doing the race with.

Calories yesterday was about 2500 or so.  I didn't have a good fat source yesterday to get the rest of my calories but oh well.  I still hit my carbs and protein
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3598 on: May 18, 2023, 09:53:31 am »
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Weight: 257.4

Hit a plateu for a bit at 260 so I'll see how the rest of the week goes.

I increased cardio and lowered my calories to 2700 and it seems like it worked.

Pretty much for everything it's 3 exercises 3 to 4 hard working sets

Yesterday I did chest and back
Incline Smith machine bench: 225x4x10 to 12
Cable press super set with flyes: 4 sets of 12 to 15
Push ups at different heights on the Smith machine( start high go to the floor and work your way back up)
Lat pull-down and low cable row: 4 sets each of 10
Modified seal db row 4 sets of 10, think I went to 50s

In the morning I ran for an hour and biked for 20 mins


Today I tried to run but my calves are sore so I ran for 20 mins now I'm walking the rest of the hour, I'll hop on the bike and stretch.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3599 on: June 16, 2023, 03:39:59 pm »
+1
Wow it's been awhile

Weight: 242 in the morning.  Been at this weight for a week or two.  I'm treating this week as like an off week as far as foods but I'm still staying around maintenance so I can hopefully jump start things again. 

Tomorrow will be back on the diet but more strict since I want to hit 220ish.

I did a 5k in the beginning of June and I ran with the chick from work and I still came in 3rd for my age group.  If I went off on my own I probably would have won.

I have another 5k on July 4th and I'd honestly like a 10k in september which being 20lbs lighter will help.

I'm still doing push pull days n squats n arms etc.  Still volume work.

Running is usually 6 miles a day on average.  I hit legs today so I'm walking for 2 hours.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41