Author Topic: Triathlon sprint prep (Read 697179 times)

John Stamos · « **Reply #450 on:** February 25, 2013, 11:56:29 am »

Friday I didnt do much, over the weekend I worked

Today is chest/tris

Decline bench maybe
ball DB presses with a 25 on my lap to add some more resistance
push up variations, not sure what yet
machine work
maybe skull crushers
extensions

some running, gonna try for a 1.5 mile in under 12:30

John Stamos · « **Reply #451 on:** February 26, 2013, 10:08:23 am »

Chest day went a bit different

bench- worked up to 335x1...It felt heavy in my hands because i havent gone heavy on chest in awhile but it was easy moving the weight, probably still around 365-380 max

Ball DB press- 70sx3x20- with a 25 pounder on my hips to work the core a bit

push ups on the squat rack
http://www.pro-fitness.com/pro_style_squat_rack.htm
mine is a shittier version of that

but the bars that you can adjust that come outwards, i put 1 high and the other 1 low, regular push ups on both side and switch to feet on the bar for a decline push up and then spiderman push ups in the middle
- 3 sets to failure

I havent done anything in the 50 rep range lately so I did

Machine flyes- 70lbsx2x50

some arm work

pool area- jump rope/sit up superset- 3 sets
(50 count) (25 count)

Plate walks down and back maybe 25 yards

arch trainer for 10 minutes

too many fucking people on the treadmills so we are going to hit the treadmills today as soon as we get to the gym

John Stamos · « **Reply #452 on:** February 26, 2013, 08:02:53 pm »

Back/bi day

1.5 mile run- 12:02
-I felt my protein shake coming up at 1.3 miles so i almost ruined the treadmill and I had to lay down on it afterwards, but not bad for a 272 pounder!! haha

the last time i did a 1.5 mile run in under 12:30 I did it in 12:28 at 255 pounds and I felt way worse then

Deadlifts- pointless, worked up to a hard 405, I was shot from the running
bent over rows- 135x3x10

Lat pulldown-130lbs
DB row- 70lbs
- did these as a super set for 3 sets

pull ups at an angle with feet on the ground- 3x10

Pool room-
did a 25 yard twisting plate walk super set with jump rope

DB crunches- worked up to 80sx10

arm work just heavy bb curls and machine curls

thats all she wrote and I am exhausted as fuck

Anybody know where to get good semi cheap olympic lifting style shoes, I found a few for 100 and people said they were good but the heels were a big too soft but good for if your just doing crossfit(which im not) but i dont plan on being a pro oly lifter

John Stamos · « **Reply #453 on:** February 26, 2013, 10:15:41 pm »

Eastbay has a 15% off deal going on so i just went with the shoes on there, fairly cheap, with the discount came to 87 dollars, they arent "olympic" shoes but more for the crossfit people, idk the heel is .6" so idk probably high enough, plus idk how much longer my jordans will last, they are getting pretty beat up.

John Stamos · « **Reply #454 on:** February 27, 2013, 11:16:34 pm »

Today was shoulders, nothing special to report really except i tried handstand pushups and I got 2 haha they are hard but instead of going straight down ontop of your head I was going down with my chest towards the floor so idk if that made it harder or not.

But yeah tomorrow is legs and I plan on warming up with heavy cleans

John Stamos · « **Reply #455 on:** February 28, 2013, 08:49:04 pm »

Thank god I had my funderwear on today!!

Legs

squats(ATG) worked up to 315x3- not quite used to it and idk why i can squat low now idk just happened
box squat- 405x1
455x1
500x1

Cleans- worked up to 225x1
- going to start doing 3 sets of 205 for as many as i can

CIRCUIT TIME
these were done in a row no rest for 5 mins straight..well not supposed to be rest but i did

used 35lb DBS

thrustersx5
DB burpees(w/o jump at the end)x5
db snatch
db cleans

I beleive i did another thing, id have to look at my paper

I got 2.5 rounds at the 5 minute mark but 5 minutes went by really fast

BB lunges- used 95x3x5 each leg- legs were done by this time anyway

Circuit 2- I had 2 people working out with me so we did each 1 then moved onto the next- all of them done with 95lbs and 21 reps for 2 sets

High pulls
deadlift
OH medball squats
Inverted pull ups i think ud call them
deadlift
same kind of pullups

afterwards i practiced some OH squats and im going to buy a broom tomorrow to practice and stretch out with because thats my main issue

It feels like i did a lot more than this but i guess thats it

How I felt about the workout 1-10, I liked it a lot, and will probably do this more often, once a week or so

weighed in at 274- but legs are leaner and gut is trimming down

John Stamos · « **Reply #456 on:** March 04, 2013, 07:07:54 pm »

Weight- 271.8
Feeling- Exhausted as shit...I want to go to sleep.

Yes I am trying out crossfit routines GET OFF MUH BACK!

seriously though it killed me

Lynne- 400m run
BW Bench press for max reps( Used 205 cuz i figured i can get down to that)
max pull ups

- 4 rounds for time

Time: 15:30

Felt like I was going to puke on the last one

Elizabeth- Clean 135
Dips
-21-15-9 reps

Push up variations on the squat rack

50s on the machines( Chest press/flyes)

just 1 set of 50 on each

Pool room- did the not a lunge but long step twists with a 45

this feels amazing but it just felt like my body weighed 400 pounds by the time i got to the dips

John Stamos · « **Reply #457 on:** March 04, 2013, 07:17:20 pm »

i'll put up tomorrows workout now

Barbell row- worked up to 225

Fran- Thrusters- 95lbs
pull ups
-21-15-9
- this hurt, I did thrusters buti did front and back 10-11 and then so on for 15 and 9, my wrists were killing me so i gotta get used to it

Kroc Rows- 100s- 3 sets

Grace- Cleans- 145-
30 reps for time

Machine work

pool room stuff

John Stamos · « **Reply #458 on:** March 06, 2013, 08:40:02 am »

heading to the gym at nine, gonna look up something to do idk im exhausted though haha

Iguess im going to do Angie this morning

100 pullups- inverted on a bar no way in tits can i do 100 regular ones even in a 3 days time
100 push ups-
100 sit ups
100 squats

John Stamos · « **Reply #459 on:** March 06, 2013, 10:32:07 am »

i almost jizzed in my pants when I saw the scale

granted it was with no shoes on and no food or water intake for the day

but morning weight- 266lbs!

last time i did it i weighed about 285

-19lbs

time for Angie- 22:10 minutes

sit ups i did 50 then 50 crunches, my hips are wrecked lol and squats were harder than i thought

John Stamos · « **Reply #460 on:** March 06, 2013, 03:12:24 pm »

reviews on my shoes

not the most comfortable shoes but they have to be a hard sole and I have wide feet and these are meant for narrow feet but ill man up.
It felt like it was easier to OH squat and do thrusters in these.

Overall pretty good so far, ill know more tomorrow but today is shoulders and i have no clue what I have written down for it

LBSS · « **Reply #461 on:** March 06, 2013, 05:01:51 pm »

be careful with those routines, man. circuit training is fine and pushing yourself is fine but some of that shit is like tailor-made to fuck up your shoulders and wrists.

EDIT:

<a href="http://www.youtube.com/watch?v=FyL_jIZodiM" target="_blank">http://www.youtube.com/watch?v=FyL_jIZodiM</a>

John Stamos · « **Reply #462 on:** March 06, 2013, 07:57:35 pm »

Yeah ive been going fairly light and first sign of anything shitty with my wrists ill change it up. THe only problem with the wrists was the thrusters but other then that everything else is good

Today "shoulders"

Standing DB press- max reps
70lbs
80lbs

side raises- 25x3x15
these fucking kids are doing the dumbest shit and they took the 30s-45s so i stuck with the 25s
bent over rear delt work- same deal

First circuit idk her name lol

5 pull ups
10 push ups
15 squats

as many rounds as possible in 5 minutes

horizontal shoulder press- 2 sets of 15

kneeling 1 handed barbell press- worked up to 55 on 1 side of the bar for 10 reps

last circuit

push press-95lbs
high pulls- 65
snatch-65

21-15-9

instead of taking a break between the sets I just did them until all the reps were done

I was huffin and puffin pretty good

Weight after workout and food in me- 268

John Stamos · « **Reply #463 on:** March 08, 2013, 11:10:42 pm »

Yesterday was legs

not feeling the best because I was warn out frm the previous workouts.

next week my leg days are going to be mondays and chest on thursdays cuz i dont give a tits about chest anymore

legs:
warmed up to 365x1- not too bad
threw the box under me
405x5
455x1

heavy cleans

circuitx5 reps for 5 minutes(all dumbbells)
thursters
burpees
cleans
snatch

last time i got the rounds wrong, i did 2 rounds and started the first exercise on my third set when 5 minutes hit

this time I did 3 full rounds and didnt feel as tired

did the big circuit i did last time at 21-15-9

but yeah changes so far is almost down 8lbs or so, the running got me down about 10lbs but i stalled fairly quickly

3 days rest and back at it next week

John Stamos · « **Reply #464 on:** March 11, 2013, 09:27:43 pm »

this morning I did the circuit that ill explain during my actual workout

OH Squats- 135x3
145x1
155x1
165x1
170x1

basically the 145 and up were all PRs

squats- worked up to 315x3x1, kept it light since i squatted 4 days ago

Circuit- all 10 reps
snatch-75lbs
knee ups on the dip part of the tower
sumo high pulls- 95lbs
1legged alternating push ups
OH squats-75lbs

first round was 2 minutes, 1 minute break
second round was 3 minutes, 1 minute break
last round did it all

Second circuit i did the usual onebut used a higher DB and i was just dead from thestart so i did 2 rounds

that was the end of it and i was dripping sweat all over the place

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Author Topic: Triathlon sprint prep (Read 697179 times)

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