Author Topic: Triathlon sprint prep  (Read 199532 times)

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John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #45 on: December 07, 2010, 07:04:52 pm »
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HOLY FUCK cardio blows

so today went in aaand

did 30 mins on the treadmill- hit 3 miles(1 minute walk in the beginning) ranged from 5.5-7.5 and at the end 10.5mph and 1 incline

      30 mins on the elliptical- idk these things take forever to get good distance i think it was maybe 2 miles

      30 mins on the bike- hit i think 4 miles or 5 miles not sure

      30 mins on the arch trainer- idk like over a mile a lil bit, this thing is weird as fuck

most boring 2 hours of my life


sweated my nut sack off, hopped on the scale in socks, shorts, and under armour shirt, and hit 232...which was where i was originally at but i had a fat ass feast due to thanksgiving and this past weekend.(mainly last friday n saturday)

what i had to eat


woke up at 8, got ready went to the gym around 9, did a leg workout went home.

1 bowl of Total cereal(1 serving) with 1 serving of milk before workout.  hour after workout i had a turky sandwhich, 2 thin slices, 2 pickles, serving of mustard and 2 slices of white bread.  stretched and watched the simpsons.  went to the gym, did my gay cardio session got back and had half a pork chop and 2 perogies (sp?) and hot chocolate with 2 lil scoops of ice cream and whip cream

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

PR: 19:51 --> 17:41

adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #46 on: December 08, 2010, 01:42:18 am »
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man i LOVE perogies.. holy crap, 5-6 perogies in butter.. damn

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #47 on: December 08, 2010, 12:31:57 pm »
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yeah there were about 6 left but i only took 2, it was hard but had to do it...i like the 1s with sour cream n onion

anyway tho, today

had 1 egg, piece of toast, probably a lil over a serving of peanut butter and glass of milk

went to the gym.

rack cleans 135lbsx3x8
cleans-135lbsx3x6
hang snatch- 135lbsx3x5
power pulls- 135lbsx3x5

cardio time- set the incline on 3 and went for 10 mins, set it at 5.5 and last minute n a half went to 10.5 to make the mile
                   Bike- 50 mins, hit 11 miles, considering the effort i put in for the last 8 mins, i could have easily done way more than 11 miles

got on the scale.  No shirt, shorts, socks=231.4..........so equals -14lbs

after tonights workout i hope to get -16lbs, granted its the after workout weight but itll still be about 15lbs when i wake up in the morning hopefully

lunch- serving of total cereal and serving of milk, cream of wheat oatmeal crap...the kind that tastes bad with 2/3rds cup of milk.

later tonight ill have a tuna fish sandwich probs
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #48 on: December 08, 2010, 07:43:33 pm »
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1 hour 10 mins of cardio

10 mins on treadmill
60 mins on arc trainer

down to 230 so -15lbs
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #49 on: December 09, 2010, 02:22:27 am »
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damn good job on the weight loss dude.

keep it coming.. the sooner you get to 200 the better.

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #50 on: December 09, 2010, 11:44:05 am »
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my walking weight is 232 right now, after workout is prolly 230 still.

but today im taking a light workout in the morning which i just did.

breakfast- total cereal, same servings for everything

workout

Bench press- 225x4x10
DB flyes- 50lbsx3x10
DB press- 50lbsx60

light bike work for 25 mins.

later today im hoping to get the waffles, so ill be doing a badass cardio session in those
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #51 on: December 09, 2010, 12:08:00 pm »
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UPS sucks alligator shit.

they shipped it to the post office, god for bid drive the extra 5 mins to my house, but the post office said they delivered it yesterday at 4:13

nvm everything is all good, gettin em today
« Last Edit: December 09, 2010, 12:17:52 pm by Eric »
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: Going Back Like Cadillacs On 4 Flats
« Reply #52 on: December 09, 2010, 10:01:19 pm »
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ok so got the waffles in today

getting about 30"s in them today

which is roughly what i got with my BBall shoes, only thing is when i tested with my bball shoes i was fresh.

my legs now are so tired, especially my hamstrings and i think i even got up higher than in my bball shoes

i will do another test next monday, ill give my legs a rest on sunday and see where im really at.


other then that, today played half an hour of bball and ran another mile to break the shoes in
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #53 on: December 10, 2010, 08:36:31 pm »
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all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.

i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.


anyway today

woke up, went to the gym

did a leg day, speed shit

i dont remember the sets reps i did so ill just list off the exercises

REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats


3 mile run


went home ate a salad

before work had 1 grilled cheese sandwhich

bought a 10th planet hoodie

went to the gym, vacuumed for 10 minutes got bored.

ran again- 30 minutes

started off at  6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph

i managed to make it 3.5 miles this time

so im averaging over 6 miles a day of a cardio

i stopped the 2 hours a day and just went to 1.  the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient

came home, made up 4 lil hamburgers, just cheese on them, nothing else
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #54 on: December 11, 2010, 03:13:41 am »
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all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.

i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.


anyway today

woke up, went to the gym

did a leg day, speed shit

i dont remember the sets reps i did so ill just list off the exercises

REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats


3 mile run


went home ate a salad

before work had 1 grilled cheese sandwhich

bought a 10th planet hoodie

went to the gym, vacuumed for 10 minutes got bored.

ran again- 30 minutes

started off at  6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph

i managed to make it 3.5 miles this time

so im averaging over 6 miles a day of a cardio

i stopped the 2 hours a day and just went to 1.  the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient

came home, made up 4 lil hamburgers, just cheese on them, nothing else

6 miles a day cardio  :headbang:

very good, that's how you drop fat folks.

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #55 on: December 11, 2010, 08:13:49 pm »
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HELLZ YEAH

anyway

today im just gonna do some push ups n sit ups while watching psych since Juliet and Abigail are FUCKING HOT, especially Abigail i wish she did porn

anyway, i have this lil string rope thing im using around my navel and im around a inch to an inch n a half smaller so progress is truckin along.

cardio will be more intense this week, itll be interesting to see how my body will adapt

I will be working out at night again since ill be working 530-3 then 3-8

so my workout will be around 4:00

and since ik how hard i can really push myself, an hour is enough cardio and ill just go BALLS OUT

plus ill get my purple wraath soon so thatll be good
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #56 on: December 12, 2010, 02:17:22 am »
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HELLZ YEAH

anyway

today im just gonna do some push ups n sit ups while watching psych since Juliet and Abigail are FUCKING HOT, especially Abigail i wish she did porn

pics of juliet & abigail? what r u talking about?

pc

Leonel

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #57 on: December 12, 2010, 05:01:39 am »
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Abigail=Rachel leigh cook






Juliet=Maggie Lawson





Watched this tv show a couple of times but didn't really like it. Abigail is really hot though... searched for their real names just for you darq...I'm such a kind person... ;)

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #58 on: December 12, 2010, 09:02:08 am »
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yeah she def got a boob job, she looks 100x hotter in the show
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Going Back Like Cadillacs On 4 Flats
« Reply #59 on: December 12, 2010, 07:06:48 pm »
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what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.

try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.

when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)

day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs

and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs

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

PR: 19:51 --> 17:41