Author Topic: Triathlon sprint prep  (Read 642501 times)

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John Stamos

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Re: Eric's Journal
« Reply #990 on: May 19, 2015, 10:13:59 am »
0
Weight this morning post workout: around 284

Bench
135x10
185x5(slow tempo, 5-2-2)
205x5.............
225x5.............
235x5.............
then worked my way back down

tricep extensions, 3 sets of a vbar and 3 single handed sets

Forrest Gump Run
Time: 1 Hour
Pace: idk it felt the same as when im on a treadmill doing 5mph though
Feeling: my breathing never got heavy, i was focusing on breathing into my stomach instead of my chest so my trapz and upper body in general could relax and i could breathe easier.  My right hip was acting up because of all the turning, but other then that i was just sweating a lot.  I did a straight 30 minutes but started to cramp so every 10 minutes after that i stopped for 10 seconds or so to take a drink of powerade, i ran an extra minute to make up for the time i spent stopped.

ima go drink my coffee and take a long ass bath and wait for UPS
Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #991 on: May 19, 2015, 02:26:13 pm »
+1
Shot around and walked the garbage down to the end of the driveway.  Thinking about where I want to go after the academy since I will have to restart all over again.

Powerlifting
Pros: Get strong
          Showing up the young kids
          Can be done generally at any gym minus PF
          Decently short-moderate time for workouts

Cons: I will probably get too caught up in strength and get fat again
           I've had the most injuries due to powerlifting
           Meets, no money in it and I have no desire to do one
           Movements in daily life will be shit
           Can be boring

Bodybuilding
Pros: Get big and decently strong
          Look good
          balanced

Cons: Diet, I'm not disciplined enough to stick with one
           No intentions of doing shows in thongs
           No money in it
           Be tempted to try a steroid again
           Movements will be shit
           Can be boring

Crossfit
Pros:  My cholesterol and resting HR was was at amazing levels after I finished doing it
           Hot girls
           Cardio-vascular was through the roof
           A lot of variety
           Fun to do
           Girls in short shorts
           Booty Booty Booty all around
           As long as I dont focus solely on metcons my strength will go up
           Booty shorts
           Will encourage me to hit a goal of being able to do a muscle up
           I never had an injury during it

Cons: Timed WODs and such promote shitty form
           Goofy exercises which i cringe when I see, ex. GHD sit ups
           Greg Glassman is a douche bag
           Dave Castro is also a douche bag
           If I ever made it to the games they would probably hate me
           Need quite a bit of equipment
           They keep adding expensive equipment that isnt needed to the WODs just to make money.  ex.  Trueform runner


I'm sure there are more pros and cons to each but im exhausted and trying to stay awake.  I am leaning towards crossfit since I want to stick with running also.  I will make adjustments to my workouts to limit the goofy exercises chance of injuries.

I'm sure most will disagree but I feel if i keep with it I could at least get good enough to make it to regionals in the years to come and that seems more fun than going to a meet to do squat bench deadlift and go home

I forgot, I will explain the poor movements in the cons. It took me awhile just to learn to run again, playing basketball felt weird because i never had to move at different angles and sprint n jog and all that jazz.  So if I do crossfit, other activities will feel better, more natural if that makes any sense


           
         
         
« Last Edit: May 19, 2015, 02:28:57 pm by Eric »
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PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #992 on: May 19, 2015, 02:42:48 pm »
0
Shot around and walked the garbage down to the end of the driveway.  Thinking about where I want to go after the academy since I will have to restart all over again.

Powerlifting

Cons: I will probably get too caught up in strength and get fat again

again? five years ago you were talking about feeling like shit at 238 and you're almost 50 pounds heavier than that now.

Bodybuilding

yeah don't do that.

Crossfit


this, do this. of the three options i absolutely think you should do Crossfit. you'll have fun, you'll get healthier, you'll be surrounded by hot girls in booty shorts. do it.
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 #993 on: May 19, 2015, 03:13:16 pm »
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For the 8 weeks we aren't allowed to go to a gym on our off days, granted they wouldnt know but if we got hurt then it'd be obvious and I'd get kicked out.  If I dont stay consistent then my lifts just go to shit.  I remember a few years back the gym closed down for a week due to cleaning and my squat literally dropped over 100lbs, wasnt just a bad workout it just dropped lol  I figured if I'm going to start it up again after 2 months I will build up on my BW movements since hopefully I will be good at them by the end and the running, even if I just stick with a mile or 2 a day. 


I'm thinking crossfit too, I already have bumpers so why not lol  Yeah I dont think i was in that bad of shape at 238, just being a pussy since i felt good at 220 for a long time, shooting up to 238 made me feel like shit.  I just want to drop to 10%bf or so and keep as much muscle as I can.  It should be a reasonable goal since I will be working with shelby starnes for a year after I get out.

I also think that if I can run 5 miles or whatever i did, well run for an hour at 284lbs then when I drop lower I should be able to have some pretty good conditioning.  Granted I was going slow but I dont remember a point in the run where i was breathing heavy. and if my feet didnt get raw I couldve just kept going
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 #994 on: May 19, 2015, 03:16:57 pm »
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I wouldnt mind an adarq.org crossfitty workout program either lol  see if we can do it better than CF HQ
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: Eric's Journal
« Reply #995 on: May 19, 2015, 06:07:30 pm »
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Tonight

20 wallballs
3 sets of 10 push ups
20 wallballs
3 sets of 10 push ups
20 wallballs
3 sets of 10 push ups
- my push ups are feeling like shit lately, the first 3 sets i just felt like ass, the rest of them felt decent once i got warmed up

Row- 5-6 sets of 300 meter sprints, keeping it from 50-1:04 time frame
I'm not doing "proper rowing form" for speed since I feel its hard to breathe when I do that(extend your legs, lean back, pull to nipps)  SO i just keep a straight vertical back without the lean which makes it hard to breathe and im getting more work in.



Just took in a 40 gram protein shake and just relaxing, my back is sore as balls.
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 #996 on: May 20, 2015, 10:03:12 am »
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Rest day

Ill go around 4 to the gym just to do some light machine work, just hit 2 drop sets or something on each and some biking.  My feet are dunzo from the run yesterday.
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: Eric's Journal
« Reply #997 on: May 20, 2015, 06:10:58 pm »
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Did a 10 mile bike ride

for the last 10 minutes  I talked to a kid who goes to the gym, I think hes 17 and told me that he just got off a cycle...but he said he did 3 weeks od D-Bol which isnt really a cycle.  Anyway my response was are you fucking retarded?  I got through to him and he realized its dumb to order shit online and that he was way too young to even consider it.  His main thing was I want to win MR. Olympia, i want bodybuilding to be my main career etc etc.  So i broke the news to him that BB isn't a career, it is for about 1% of bodybuilders or less but they have to push their roid levels to extremes with 20 years or more of training.  He said if bodybuilding doesnt work out then he will have welding to fall back on.  I again said dont be a dumbass, welding first, bodybuilding as a hobby. 

That was my good deed for the day
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: Eric's Journal
« Reply #998 on: May 21, 2015, 01:22:54 pm »
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This morning

.300km sprints

I did 2.1km worth I think?

yeah so 7 rounds

my fastest one was the last one and it was 46 seconds or something averaging 25 calories per round

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 #999 on: May 21, 2015, 07:52:10 pm »
0
21-15-9
Cleans:135lbs
Push ups

21-15-9
wallballs
push ups

some abs and bis
Every Monday
50 JR
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #1000 on: May 22, 2015, 04:57:31 pm »
0
1km Row
THruster:70lbsx30
Pullupsx25
push upsx20
Air Skwaatsx15
Cleans:75lbsx10
OH Squat:75lbsx5

I didnt feel like changing the weight on the bar so just did 75lbs for all of them.

Had a limited time to do stuff, had to get my oil changed, buy last minute stuff for sunday and get my hair cut n hwhat not, later tonight ill probably go again or just do one last workout tomorrow morning
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 #1001 on: May 24, 2015, 09:23:09 am »
+2
Well I gotta get ready and head out to get yelled at.

I'll update my logs on saturdays or so since i dont get access to phones or laptops until they let us go home for the weekends
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: Eric's Journal
« Reply #1002 on: May 24, 2015, 12:35:27 pm »
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Well I gotta get ready and head out to get yelled at.

I'll update my logs on saturdays or so since i dont get access to phones or laptops until they let us go home for the weekends

good luck!
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

vag

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Re: Eric's Journal
« Reply #1003 on: May 25, 2015, 04:13:56 am »
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Yup, go get it!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

John Stamos

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Re: Eric's Journal
« Reply #1004 on: May 29, 2015, 08:16:28 pm »
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I AM NOT IN SHAPE!!!! lol
Starting weight:286 on 5-23-15

Current Weight: 277.0

Loss of 9lbs in 6 days.

Its been like 80s or 90s in Albany all week, and we have to PT in it and there is just so much sweat everywhere its just pouring off of my face.  The food is terrible and I couldnt eat anything until tuesday I was so dehydrated.  Sunday morning-Wednesday morning I got 3 hours of sleep total.  So far the ambulance count is up to 6 for people passing out for heat exhaustion.

Typical workout for the day

Jumping jax, 30 count but its 1-2-3-1, 1-2-3-2....................
5 stretching exercises
Jumping jax same thing
push ups, hold in the push up position for 30 seconds to a minute or so, go down and up hold it again for that long until you hit 10
flutter kicks, same thing, hold the bottom position with feet 6 inches off the ground
bicycle crunches, same thing
jumping jax, same count as before
burpees with random static holds until everyone gets off the floor
then the rest is just random exercises thrown in and its straight for an hour- hour and a half.

some marching afterwards

I got as little of food as I did sleep and if you take the desserts and good tasting stuff you get punished for it even though the food comes out of our pockets.

so yeah, to some that doesnt sound bad but when youre in a gym with 90 other people at 85 degrees its killer

besides that I got yelled at a shit ton
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41