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Triathlon sprint prep
John Stamos:
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.
John Stamos:
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.
John Stamos:
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
John Stamos:
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.
John Stamos:
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.
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