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Author Topic: Triathlon sprint prep  (Read 655121 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2130 on: January 30, 2017, 04:54:31 am »
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Quote from: LBSS on January 30, 2017, 02:55:22 am
oh word, must have missed that. makes sense, those interfaces are annoying.

Yeah they are and not your fault, i deleted the post where i explained it.  It had my foods without eggs so i just deleted it and made a new one.

Fats are supposed to be significantly higher but i cant do that unless i jack my calories up.  2000 seemed to work good last time so after the 4th wk if im still dropping 3lbs or so then i will increase my calories accordingly to slow it down with more fats.
 No workout today, did it yesterday
Tuesday: two wods i mentioned before
Wednesday: normal
Thursday: nothing, im working wed night at 10pm to thursday afternoon at 3pm.
Friday: xfit twerkout cleans and push ups
Saturday: normal
Sunday: bike

Sucks that i bought the subie for winter cuz i got my taxes back and its just going to go towards paying it off.  I would have bought a stairmaster but oh well, we had some god awful days so far where the AWD W/studded tires worked flawlessly. Tonight at work im going to actually separate my meals to figure out when and how much ill be eating for each meal. 

I can still look up on craigslist for steppers, it should still fit in the subie.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2131 on: January 31, 2017, 03:02:10 am »
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Meal split

meal 1
1.5 servings of peanuts(I think its just a guestimation at this point, i dont have a working scale)
4 eggs, 2 whole 2 whites

Meal 2
2 serving brotein shake
(first 2 plus rice cake at work pre-workout)

meal 3
1 serving turkey
1.5 servings peanuts
1/2lb ground turkey

meal 4
1/2lb ground turkey
protein shake 1.5 servings

Workout
May do this back to back without taking a break and see if i can.

Jackie
1km row
50 thrusters x 45lbs
30 fat man pullups (inverted row)
Karen
150 wallball
   
The row will be difficult cuz when i was on it last time it wasnt registering my distance and I guess I will just go by time.  My typical 1km row when im out of shape is 3:40s so I might just go to 4mins.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2132 on: January 31, 2017, 05:12:46 am »
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Also, before I forget, I am thinking of doing 3 on 1 off.  My off day will just up the carbs to like 150 or something and decrease the fat.  Pretty much I will keep most of the stuff I will be eating and just throw in a sub and something else so not a big cheat day but it will keep me more honest and I tend to get tired AF after 3 days of low carb.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2133 on: January 31, 2017, 08:17:39 am »
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Jackie: 9:35
4min km
Thrusters, broke them up too much, piss poor flexibility
Fat mans: 3x10

Karen
9:35 to 21:35

10s at first and ended with 15s and 25s.

My cardio recovered towards the end but my lower back and legs were shot.

Pathetic but feels good to be moving.  Legs are supa pumped.

Ima walk it off, eat my meal and get some sleep.

Back to 283.6, highest when i started was 288.


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John Stamos

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Re: Triathlon sprint prep
« Reply #2134 on: January 31, 2017, 01:34:11 pm »
+1
So im getting my old shift back thank god.  My recovery should be better with more sleep.

Also, got invited to a meet n greet + interview at budweiser, $32hr #ballinmoney #bloodgod #strippermoney #myowngym

Ive interviewed before and made it to the 4th interview and got screwed over so i dont have high hopes.

The diet is going horrendously lol  I am sticking to it but holy shit the cravings are just smacking me in the face.  Thursday cant come fast enough when i can have my cheat sub.  It comes at a good time because im doing the 16hr shift and bringing multiple meals would be hard to do considering i couldnt fit it in the mini fridge.
« Last Edit: January 31, 2017, 09:26:48 pm by John Stamos »
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Re: Triathlon sprint prep
« Reply #2135 on: February 02, 2017, 02:25:37 am »
+1
So this morning, long story short, pulled outta work and almost got t boned by a cop, there was a truck parked on the side of the road blocking the field of view for oncoming traffic so i said jesus take the wheel and well close call.  Killed my mood for the gym and said fuck it, had 2 slices of bfast pizza lmao fuck fuck so i ate 1 other meal and not my last one to conserve calories at least.  I have 1 meal, protein shake and sub today to last until 3, once i am home just gonna sleep until 9 and cook food for work at 11.  Depending on how tired I am I will hit the gym, if not then i will just do saturday and sunday.

in my defense i obviously couldnt see oncoming traffic and it was in the morning where its not dark but not light and the sheriff didnt have his headlights on.
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Re: Triathlon sprint prep
« Reply #2136 on: February 03, 2017, 03:27:22 am »
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Holy fuck, i got home after my 16hr and slept from 4 to 3am lmao gonna go back to sleep and hit the gym.
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Re: Triathlon sprint prep
« Reply #2137 on: February 03, 2017, 07:15:10 am »
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Yesterday I ate baked ziti with 2 big garlic knots and protein shake #fatfuck
Today I ate 1 hashbrown and 4 pieces of bacon pre-workout #fatfuck

Workout
1. Supa Set
cable flyes
push ups
4x10
2. Supa Set
Cable lateral raise
db side raise
3x10
3. Cable rear delts
3x10
4. SUpa Set
Tricep push downs
Tricep rope
3x10
5. Incline db press
60x3x10
Machine work
chest, shoulder, lat pulldowns, seated row

going to hit hammys and biceps tomorrow after xfit workout

weight for being a fat fuck
279.9
yah down 8.5lbs, earlier in the week i was 283 or something, ill have to go back and look.

I got the approval from my supervisor who was in favor of it and our contact at the plant for me to go back to MMA.  They said its perfectly fine even if im full of black eyes lol  So once winter is over I will be looking at a few gyms in the area and get back to the octagon...well i mean not the ufc but I want to fight amateur.
« Last Edit: February 03, 2017, 07:19:18 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2138 on: February 04, 2017, 06:45:24 am »
+1
So im going to do my every 3 minute workout but change it up.  My grip goes before everything else so i want to alternate between 2 Supa sets

OH press/squats
Cleans/squats (hit chest n pushup hard yesterday)

Hopefully with this I'll be able to finish round 18

Finished round 20, on 22 i finished with 2 squats remaining.  If i didnt use my strapz and my grip wouldnt fail i would have finishedit with at least 20 seconds remaining.  Overall felt good and im whooped.


So, I forgot what round it was but i used 95lbs for both clean and OH press then I switched to 75lbs for OH press(shoulders whooped from yesterday) and stayed with 95lbs for cleans for awhile until i switched to 75lbs for both so I could just keep getting in work.  Damn I feel good, lean and mean lol not exactly lean but my cardio was a lot better this time around.
« Last Edit: February 04, 2017, 09:39:59 am by John Stamos »
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Re: Triathlon sprint prep
« Reply #2139 on: February 04, 2017, 04:51:32 pm »
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Took my measurements too late in the day
Arms down .5 inches
Gut is up but bloated
Waist is down an inch or 2
Quads same
Chest down .5

So idk next saturday will be a more accurate reading, will do it upon waking up.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2140 on: February 04, 2017, 06:44:52 pm »
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Measurements dont mean shit today.  From what i tasted i threw up everything after my pre-workout peanuts.

Im guessing its the turkey sausage, will throw them out.
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Re: Triathlon sprint prep
« Reply #2141 on: February 05, 2017, 07:06:25 am »
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Will continue diet tomorrow.  I puked up about 1.5 days worth of food and just needed quick calories.
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LBSS

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Re: Triathlon sprint prep
« Reply #2142 on: February 05, 2017, 12:53:44 pm »
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Quote from: John Stamos on February 04, 2017, 06:44:52 pm
Measurements dont mean shit today.  From what i tasted i threw up everything after my pre-workout peanuts.

Im guessing its the turkey sausage, will throw them out.

nasty. having just gone through that last weekend, my sympathies.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2143 on: February 05, 2017, 02:23:20 pm »
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Yeah lol sucks, im down 1.5 inches on my chest and 1 to 1.5 inches on my gut though.

Not sure how much more ill eat today, probably should get something to help recovery,  thats just my own broscience.  Idk if itll actually help.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2144 on: February 06, 2017, 07:17:41 am »
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Weight: 277
Ive replenished food and water and still down 2lbs so i mustve lost around 5lbs

Felt weak

Skwaat: 295x3x3
Was going for 5x3 but hammy tightened up
Bench: 135x2x20
Db rdl: 60x3x10

Laying in bed the last few days everything was sore and tight so i just wanted to move around.

Walking now cuz that was a short workout and didnt want to play 20 questions at the front desk with curious jan.
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