Author Topic: Triathlon sprint prep  (Read 642742 times)

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John Stamos

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Re: Eric's Journal
« Reply #735 on: August 06, 2014, 06:42:58 pm »
0
Tuesday- Chest work

some power benching, 4 plates for a set of 5 that i worked up to
cable flyes
tricep pushdown on power bench, some cable work, nothing amazing
30 mins on stair climber

today- on accident, i did shoulders

OH Strict i went to 175 for 5
Push press- 185 to 260, possibly good for 275-280
dumbbell work
30 mins on stair climber

later tonight if i dont fall asleep ill go back and do some back work
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #736 on: August 10, 2014, 01:00:09 am »
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Thursday hmm i think i did some oly shit i cant remember, friday was nothing, tonight I did cleans up to 205, then 135 up to 185 doing the whole pull to certain heights, pause then clean it etc etc

then heavy shrugs.

Tomorrow night ill probably just do a half hour of some stair master
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #737 on: August 19, 2014, 09:33:53 am »
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I've been sick, go fucking figure

yesterday i was too worn out to go and this morning i thought i felt better than I really did

This morning

Squats- did 225x3x5 with a 4-3/5-"fast" tempo, so 4 seconds down, sat in the whole for 3-5 seconds then just went up as fast as I could
        -  This wore me out quite a bit and did a few 1 1/4 squats with dumbbells and that was it for that i felt like i was gonna pass out

recovered for a bit and did hammy curls and rode the bike for 10 minutes

now im resting and if i feel good by noon or so ill go out and do grace with a lighter weight
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #738 on: August 20, 2014, 08:40:02 am »
0
Yesterday at about 1 or 2 or so I did grace with a lighter weight, 100lbs

Snatches up to 150, shoulder felt super tight so i stopped there
cleans up to 225
clean style deadlift up to 315(highest my weight set will go) for multiple sets of doubles
then some curls for girls

gonna head to the gym soon and just do some shit i missed out on for chest and back and watch the first match of the NPGL that was on last night
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #739 on: November 04, 2014, 02:30:29 pm »
+2
Gonna dust off this journal and get back at it

I've been sucking at life lately and since September I have been working 60-72 hours a week so my gym time has been like once a week at best.  I have also been going through the shit to be a CO and I am almost hopefully through it so with that being said, this week i am taking it easy and doing a decent workout for each body part just to get everything going again then I will go harder next week

monday- Chest

Bench press reps- 10-9-8 down to 1 with increasing weight from 135-245
super set with wallballs
increase in reps, from 10-60 increasing by 5 reps each round

DB hexpress

I forgot what else


Today- Pendley rows up to 235lbs
            Lat pulldown- 6x10
            straight arm pulldowns
            cardio on the bike

I was doing a temporary site in Utica which is about a hr n a half drive from my house  and then the site in ithaca which is a lil over a hour drive from me, all 12 hr shifts so i turned into a fat POS again.  I told my supervisor that i need to get back to it so I am just working the weekends for awhile.

My goal is to just get into decent shape by the academy lol thats all I want
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #740 on: November 06, 2014, 07:53:38 pm »
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Going Light this week just to get back into things

OTMEM for 10 minutes

5 snatches/ 5 push press at 70lbs for a warm up

50 reps of side db raise and front DB raise

seated shoulder press on the machine

rotator cuff work

then 20-30 minutes on the bike
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #741 on: November 06, 2014, 09:57:01 pm »
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Chipper for tomorrow night

Thrusters- 10/10/45#
                  5/5/135#
                  1/1/? whatever i feel like i can do for heavy singles
Wallballs- 50 reps
Clean and press- 30 reps
wallballs- 35 reps
KB swings- 50 reps
wallballs- 25 reps
OH Squat- 25 reps
wallballs- 15 reps
burpees- 25
wallballs- 10 reps



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

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #742 on: November 08, 2014, 08:47:33 am »
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I just went heavy on squats and did the chipper right after, next week i will look back in my old posts n redo the same type of program i did before
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #743 on: November 10, 2014, 11:30:28 am »
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Bench/row/wallball circuit

Round 1
Bench- 135x10
Row- 1 min/.300
20lbwallballx10

Round 2-5 was the same just did 185, 225,245, 270

Push up circuit I used to do on the squat rack with varying heights

tricep and ab work

weight- 289 :uhhhfacepalm: :raging:
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #744 on: November 10, 2014, 03:00:58 pm »
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what's your diet like?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: Eric's Journal
« Reply #745 on: November 11, 2014, 12:04:41 pm »
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I havent been measuring or weighing anything but mainly chicken breast and green beans, sometimes like just now ill make steak and what not.

My diet before was shit, I was eating probably once a day and I had a irregular sleep pattern since id do like 2 overnights, 1 day off then work day shift then work overnight etc etc.

Its veterans day i think so the gym is closed so ill be doing olympic shit outside for the last time since its looking like snow for the rest of the week and its the last warm day :(  NY sucks ass
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #746 on: November 12, 2014, 02:50:18 pm »
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Supplements, Creatine, 1 table spoon for each meal and before bed and waking up.  I bought the 380 serving one so itll last quite awhile
                       Synedrex, not really for the weightloss, but for the extra energy.

weight- 286

Yesterday was cleans and snatches

today

I havent deadlifted all summer long or so...its been awhile since it felt like i was going to get a hernia, but I was able to do them today

Clean style deadlift- worked up to 315 and did a regular deadlift at 335, felt easy but not going to keep going up on the first week back
BB Rows
DB Rows
lat pulldown, 3 different variations

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

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #747 on: November 13, 2014, 08:44:05 am »
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hmmmmmmmm shoulders n shit today

Heavy Thrusters, a lot of wallballs with dumbbell work, havent figured it out yet but ill plan it out when i get to the gym..jackie might be a good WOD to do
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #748 on: November 13, 2014, 12:13:03 pm »
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Well today sucked balls, didnt feel well so ill have to finish it up later

Thrusters- 185lbs
Jackie, couldnt finish felt like I was going to puke
some side raises and still not feeling better so i left. ill have to take synedrex after my workout
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

AGC

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Re: Eric's Journal
« Reply #749 on: November 13, 2014, 07:39:17 pm »
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Supplements, Creatine, 1 table spoon for each meal and before bed and waking up. 

Isn't that a shitload of creatine? Must be like 25-30g/day.