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Author Topic: Triathlon sprint prep  (Read 656043 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2070 on: January 07, 2017, 01:10:53 pm »
+1
I've been a cookie monster this weekend(well my kind of weekend) and my digestion has been shit lately(no pun intended)

I'm shopping tomorrow so I am going to try and do 5 meals a day again, each 400 calories with 2 Brotein Shakes

My meals for work x 2, 1 at night

Red potatoes, 1 potater
3 servings of Aspearagus
1 cup broccoli
Eye of Round steak x 6 ounces
Protein: 44 grams, Fat: 13.7, 42.7 grams of carbs
475 calories or so.
I will just switch out my proteins when I get sick of it like I will make small burgers, plain

protein shakes 2x when I first wake up and when I wake up a second time.

Chunky soup x 1 each day

so far 1437 calories

I threw in chicken and its up to 1682, idk I will keep it at that cuz I am sure itll leave enough room for me to be safe.

I guess it'll be 4 meals with 2 protein shakes

Fuck I was going on about how much it'll cost and I was like how the fuck is it costing this much?  Well I forgot all about eggs.

Idk I'll just go shopping and get home and figure it out.
« Last Edit: January 07, 2017, 04:08:33 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2071 on: January 07, 2017, 04:34:59 pm »
+2
Meal 1
Chicken
Broccoli/veggies
Aspearagus
Eggs

Meal 2
Steak
Red potatoes

Meal 3
Ground beef
Eggs

Meal 4
Protein shake

Meal 5
Protein shake

Meal 6
Soup

Total 1800 something calories

218g protein
106 carb
65 fat

Assume I burn 2300 calories at rest (I think it's more) and throw on an extra 400 for the workout that's 2700 calories burned per day.

Almost 2000k(1960 or something) consumed so 700 deficit per day, 5000 per week so I'm hoping with cardio it'll be up to 7k
« Last Edit: January 07, 2017, 04:50:35 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2072 on: January 07, 2017, 05:52:43 pm »
+1
Another idea

Off days (Tues, Thurs, sat)
30 min walk or bike
1 WOD, same wod just different variations



Continue every 3 minutes until failure adding 2 reps each round.

Day 1
Hang clean
Push ups

Day 2
OH SKWAAT
Wallball

Day 3
Thrusters
Snatch

Start with round of 4 lmao. Pathetic AF but I want to get more rounds in


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John Stamos

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Re: Triathlon sprint prep
« Reply #2073 on: January 08, 2017, 11:29:23 pm »
+1
Bought my food tonight and I will log how much I bought of each and then see by the end of the week where I am at so I can adjust my shopping for the following week so I dont have to shop twice a week or something.

Tonights food is

less than 1/2lb of beef with mushrooms
2 clementines
broccoli and cheese from the green giant or some shit
1/4 chicken
4 eggs
1 can of chunky soup
and I think that is it but I will update as I eat.  oh yeah rice cakes pre-workout

Twerkout tomorrow

Skwaat: 275x5x5
bench: sets of 5, not sure if I am going to use 1 set weight or just small increments
Deadlift: sets of 5


On the 14.2 workout I got to 16 mins and 18 minutes on OH squat/wall ball.  I actually forgot that I did that one awhile back and I still came up with it again so thats pretty dope.
The first time I started with a round of 6 so should be interesting to see how out of shape I am.
« Last Edit: January 08, 2017, 11:38:22 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2074 on: January 09, 2017, 09:09:59 am »
+1
Weight is Jacked up but I did take in more food and fluids than normal.

Skwaaat: 275x5x5
Bench: 225x10 +2 from last week
245x3x3 paused
All with no leg drive or arch
Deadlift:  lower back Supa pumped so I did 275 for multiple doubles.

Food I've had for the day so far are my two main meals and a rice cake.  I have 2 more protein shakes later with a banana.

Looking at it, ima lower the fat and increase the protein.

I'm going to swap eggs for egg whites and throw in an extra protein shake.  This way I drop 180 calories and 20 grams of fat from 80 something to 60 something.
« Last Edit: January 09, 2017, 09:15:00 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2075 on: January 09, 2017, 06:12:37 pm »
+1
I had a Bob Marley drink which is like taking sleeping pills and I was out from 10 to 5.

Had my protein shake and banana, I have 1 more protein shake before I can eat a meal again at midnight or 1.  I'll probably do 1 main meals, soup and rice cake while I'm at work and save my other meal for around this time tomorrow.

I'm also getting my brotein in tomorrow with fiber so I will be reviewing the fiber by the end of the week. 

I'm sooooooo excited for my workout today, thats one thing I miss about crossfit was the workouts were fun AF.  I can't wait to build my personal gym and I already have it priced out.  I am thinking about 30k total, I want the building to be a 3 car garage/pole barn but fully done so I can have it heated and what not.  The building alone might be 12-15k then however much it might cost to build it by the Amish people down the road.  The equipment will probably cost 10k or so, I looked up the Xfit packages then I want some of the rigs from Elitefts or westside barbell with some hammer press and dumbbells. 

This will be down the road when I am in the State but I will buy stuff along the way, but I am also going for a Seasonal Position at Anheuser Busch.  They Pay quite a lot, the seasonal position is just that but you pretty much wait until a full time position comes available then its just 30hr with as much OT as you want.
« Last Edit: January 10, 2017, 12:52:34 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2076 on: January 10, 2017, 08:24:16 am »
+1
Did the workout

Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs

I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over.  Either way I stopped to clean myself up and the bar.

Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2077 on: January 10, 2017, 03:04:54 pm »
0
Just got my poo poo powder so I will review that after a week.

Optimum Nutrition Fiber Powder
Cost: 6 dollars
Servings: 30

Mix-ability: 10/10
Taste: it's unflavored but it's a legit unflavored.  Usually with unflavored product it tastes like toilet water but this I honestly couldnt taste anything.
Poo Poo Powa: I will let uk later

Optimum Nutrition Opti-Bar: Brownie
Taste: 10/10
         -  As far as Brownie Bars go, this one is the best and closest to a brownie that I have ever had

Joyfit Cake bar: 7/10
It was decent, kind of hard which tells me they used quite a bit of either glycerin or brown Rice syrup.

So I hate my job obviously and I am just sick of it, I'm sick of getting comfortable with being lazy there and a ton of other shit so I applied to more manual labor jobs.
« Last Edit: January 10, 2017, 03:37:03 pm by John Stamos »
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adarqui

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Re: Triathlon sprint prep
« Reply #2078 on: January 11, 2017, 02:00:59 am »
0
Quote from: John Stamos on January 10, 2017, 08:24:16 am
Did the workout

Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs

I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over.  Either way I stopped to clean myself up and the bar.

Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.

hah nice! good w/o.

also, poo poo powder wtf?
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John Stamos

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Re: Triathlon sprint prep
« Reply #2079 on: January 11, 2017, 02:47:00 am »
0
Quote from: adarqui on January 11, 2017, 02:00:59 am
Quote from: John Stamos on January 10, 2017, 08:24:16 am
Did the workout

Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs

I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over.  Either way I stopped to clean myself up and the bar.

Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.

hah nice! good w/o.

also, poo poo powder wtf?

Yeah fiber makes me dump like a mofo and I'm saying Poo Poo in reference to that guy who is super against gays who's video made it onto Tosh.0

<a href="http://www.youtube.com/watch?v=euXQbZDwV0w" target="_blank">http://www.youtube.com/watch?v=euXQbZDwV0w</a>
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John Stamos

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Re: Triathlon sprint prep
« Reply #2080 on: January 11, 2017, 10:08:30 am »
0
Hit tris, bis, chest, shoulders, legs

3 sets of 2 exercise each, my back and trapz are hulk smashed from yesterday already.

Front leaning rest (push up position)
2x1 minute
1x30 seconds.

DB side raise: 25/30/35/40x10
DB Bent over raise: 30x3x10
DB press: 60/80/90x10
DB fly: 30/40x3x10
Hammy curls: 3x10 sing leg, felt a twinge in my top calf just under the knee so I stopped
Curls for girlsx3x10
Tris for thighsx3x10

Tomorrow is
every 3 minutes with an increase in 2 reps each round of 2
OH Squatx95lbs
Wallballs
starting with 4

Weight is up yet again, going to weigh myself before my last meal of the day after i wake up at night.  My food volume has gone up because of the broccoli and other low cal foods so I'm hoping thats it.  Also, I will drink at least 100 ounces of fluids before i get to the gym so that doesnt help either.  Honestly. the weight of the food and drink kind of makes sense for my massive weight gain.  112 ounces is 7lbs alone(soup, water, coffee) shit lets do protein shake and fiber/amino drink lol  that jacks it up to 128 ounces (8lbs) of fluid based stuff(granted ik the soup isnt all fluid) I really dont use the bathroom a lot at night either so the majority of that is still in me after my workout.  throw in the food, 9lbs roughly

I know thats all probably dumb AF but its night and I have to keep my mind going so I dont get tired 
« Last Edit: January 12, 2017, 02:02:48 am by John Stamos »
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LBSS

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Re: Triathlon sprint prep
« Reply #2081 on: January 12, 2017, 05:19:11 am »
0
what weight are you up to? also, you're a lots-of-little-meals guy but have you considered IF'ing or tried it before?
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John Stamos

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Re: Triathlon sprint prep
« Reply #2082 on: January 12, 2017, 05:24:58 am »
+1
Quote from: LBSS on January 12, 2017, 05:19:11 am
what weight are you up to? also, you're a lots-of-little-meals guy but have you considered IF'ing or tried it before?

I started at 275 like 2 weeks ago and I jumped 10lbs at the beginning of the week, by the end of the week i dropped that (around) 10lbs and it just keeps doing that.  When I weigh myself at the beginning of the week at the gym, I have the majority of food and fluids in me since I eat the most while I am at work from 1am-6am and at the end of the week i weigh myself on saturdays early morning after I wake up without food intake.

I tried it before years back and I didn't like it, i didnt lose much and I bounced back hard.  I'm going to keep doing what I am and see where I am at by the end of next saturday so I have enough time to see if its working.  If not then I will drop my carbs and up my fat.  I figured this time around I'd keep medium carbs and low fat since I am working with weights instead of just running.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2083 on: January 12, 2017, 07:51:34 am »
+1
Finished round of 10 at like 12:01 so I'm done

Form was definitely killing me the first few rounds but when I warmed up more it got better.  One round I broke them up and kept the bar on to air for some reason to rest and it killed me.


95lbs definitely isn't heavy but my quads are on fire.  Going to go home, finish my meal and get some sleep

On the bike, looked up porn on accident at the gym lol

On the med ball I used a 20lber and my back was so sore I ended up getting mashed potatoes around round 8
« Last Edit: January 12, 2017, 07:59:11 am by John Stamos »
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Flander

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Re: Triathlon sprint prep
« Reply #2084 on: January 12, 2017, 03:07:58 pm »
+3
Try the last wod I did.

Amrap 10
15 power snatches 40kg
30 double unders

Do you remember when the open starts?
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