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Author Topic: Triathlon sprint prep  (Read 655447 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #2610 on: January 09, 2018, 05:16:44 pm »
0
Nothing today, when my back and neck/trapz are tight i get some diesel headaches and thats how i woke up this morning.  Besides that my legs were destroyed and I didnt want to half ass my run or walk n do other shit to further poop them out.  Tomorrow will be a diesel workout to make up for it.

Food

French toast
turkey bacon
fish

chunky soup with toasted cheese sammiches

something for supper

protein shake

dunzo
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John Stamos

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Re: Triathlon sprint prep
« Reply #2611 on: January 10, 2018, 01:36:44 pm »
+2
Food so far

About 1230
Deli turkey
3 eggs
Turkey bacon
Chicken thighs
Cheese

At gym
1.5 mile run
.something walk then a little run
For about 40 minutes then got off and walked the track for 20 minutes
Ab work

Currently walking outside post meal

So im not conditioned to run constantly right now, my hips n calves n shit ached and the inside of my foot started to feel like it was going to blister.

So change of pace, at least 1 mile warm up every day.

Weighed in heavy, oh well, hopefully i can keep at what i started yesterday.

So that one job fell through but i applied for another and this one will keep me in shape, also its next to my old gym so i can go back there, do a 2am workout.

Walked, carrying my sand kettlebells, I am up to 13503 steps. 

Will do 1 or 2 more walks, might go out at 340 for 20 minutes

Next meal will be some more chicken, umm idk I will have to see what i have. maybe just chicken and protein shake
« Last Edit: January 10, 2018, 03:20:04 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2612 on: January 10, 2018, 08:05:17 pm »
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Gotta start going hard. 

Had a big plate of goulash for supper, had roughly 1500 calories to spare.

So nothing from now til 10am tomorrow

1 mile warm up
Tabata x 3 different rounds
Might increase rest to 15 seconds
Kinda wanna hit beach muscles
Loong walk
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adarqui

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Re: Triathlon sprint prep
« Reply #2613 on: January 10, 2018, 09:02:19 pm »
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i like the 1 mile warmup every day idea :D

also congrats on entering your first half marathon this summer :ninja: :trollface: :trollface: :trollface: :ibrunning:
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John Stamos

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Re: Triathlon sprint prep
« Reply #2614 on: January 11, 2018, 07:43:59 am »
+1
Quote from: adarqui on January 10, 2018, 09:02:19 pm
i like the 1 mile warmup every day idea :D

also congrats on entering your first half marathon this summer :ninja: :trollface: :trollface: :trollface: :ibrunning:

Haha ill do one, thats the most i have ever run at once before.

1 mile warm up @5.5mph

Tabata R.1 15 on 10 off for 6:15
Db cleans(with squat catch)
Rdl
Db swings
---felt like a great warm up

Tabata R2
Wallball
Push ups
Db snatch
----rested too much and didnt rest enough between the 1st tabata round and this one

Round 3
Thrusters
Inverted row
OH squat

With just barbell, going to be a good mix of breathing heavy but stretch session also.

Cut out early, the up and down kinda fucked with me transitioning between thruster to inverted row to oh squats

Walk to cool down then see if i can even get a pump in my arms
« Last Edit: January 11, 2018, 09:29:04 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2615 on: January 11, 2018, 01:00:36 pm »
+3
Alright I found the race I want to do

Half Marathon
2/3 country roads and 1/3 is on a trail in a wild life center thing idk what it is but yeah anyway

It is on Sunday, June 24th

I feel like a sub 2 hours is reasonable for my chubby self



Food so far

3 eggs
chicken thighs
1/2 cup goulash
turkey bacon

that was about 11 so  2 I will take in a protein shake, 4 my "lunch then 730 will be my supper.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2616 on: January 11, 2018, 01:45:51 pm »
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Tomorrow

Bench press* or pushups - max in 1:00
Squats - max in 1:00
Pullups or pulldowns - 1:00
Bike or jog - 3:00
Military press* - 1:00
Lunges - 1:00 each leg
Bicep curls - 1:00
Bike or jog - 3:00
Tricep extensions.- 1:00
Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
Situps - 2:00
Crunches - 2:00
Stretch

I may do this once, see how I feel then do a second round

the second round I will do the alternatives so first round bench press, second round push ups

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adarqui

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Re: Triathlon sprint prep
« Reply #2617 on: January 11, 2018, 02:01:57 pm »
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Quote from: John Stamos on January 11, 2018, 01:00:36 pm
Alright I found the race I want to do

Half Marathon
2/3 country roads and 1/3 is on a trail in a wild life center thing idk what it is but yeah anyway

It is on Sunday, June 24th

I feel like a sub 2 hours is reasonable for my chubby self

 :o :o :o :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

 :highfive:

good stuff man! sign up for it soon too .. once you sign up, you'll run faster every day, trust me. lool. much easier to stay focused when you are locked in to something like that.

sounds cool man.
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John Stamos

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Re: Triathlon sprint prep
« Reply #2618 on: January 12, 2018, 08:17:27 am »
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Skipped the last 3, i dont want my legs and abs dead for my runs this wknd and today
Felt good, breathing heavy n sweating, it would be better if i memorized it and if i had my own gym.

Gonna finish off with my mile warm up that i pushed towards the end and then walk.

Tomorrow will be straight up run and if i feel like doing anything else.

Weight beginning of the wk or whenever i weighed last time

Roughly 278 with shoes and hoodie on
Today 274 with shoes and hoodie

Yeah idk how i shot up so quickly
« Last Edit: January 12, 2018, 09:55:03 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2619 on: January 13, 2018, 07:51:29 pm »
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Roads were shit today

Tomorrow

1 mile warm up

21-15-9
db cleans
db snatch
db swings
Increase weight with each round

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

50 wall ball
40 push ups
30 sit ups
20 squats
10 burpees

1.5 mile run

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John Stamos

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Re: Triathlon sprint prep
« Reply #2620 on: January 14, 2018, 09:48:47 am »
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Did the first 2

Well the pool room is locked and there are people who i am quite familiar with that are on the treadmills.  Thats all they do.......i need my own gym

Ill stick around for a bit to see if any of them leaves.  I guess in the mean time ill hit abs

Got my 1.5 mile run in and pissed all of them off.  Its -7 degrees today ffs and they had the fans going so i turned them off haha.  Its hilarious, the cardio machine jockeys NEVER sweat cuz they like it cold AF. 

Anyway, felt like a good twerkout. 

Ill figure out what ill do tomorrow
« Last Edit: January 14, 2018, 11:13:10 am by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2621 on: January 14, 2018, 01:03:58 pm »
+1
One thing i gotta do is set a certain # of miles I have to run per week.  I think I will start with 15 miles and slowly build up to 30.

So this wk will be mile warm up each day then do 1 mile at the end and 1 extra mile on 1 random day.

Tomorrow


THE 1 MILE SANDWICH
1 mile run
100 air squats
50 push ups
50 wall balls
100 pulldowns
1 mile

AMRAP 15 minutes
22 thruster
22 snatch
22 cleans
22 inverted row

This might be too much so i will do the first one and see how i feel, if im whooped ill save the second one for tomorrow but ill be resting between rounds more than usual.
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Re: Triathlon sprint prep
« Reply #2622 on: January 14, 2018, 03:13:24 pm »
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So i was watching the 2017 CF games and one event was 1.5 mile run - 500 yard swim - 1.5 mile run

Now these people were doing 1.5 mile runs in like 8:43 while not looking tired at all.  Am I just this out of shape and slow because that seems like an extremely fast time.  Im almost wondering if it was horse shit and it wasnt 1.5 miles
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John Stamos

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Re: Triathlon sprint prep
« Reply #2623 on: January 15, 2018, 11:00:53 am »
+2
Did the first one, I'm whooped

This is why i fucking hate public/commercial gyms

so for that wod, I did my
mile run, no issue
squats in a corner, had my medball set up there n everything no issue
walked 10ft to get a quick drink of water and i turn around and skelator is in my corner doing twists with the medball
so i had to do push ups until she was done because if i say anything id likely get kicked out of the gym again
so for wallballs instead of just my legs burning i had cramped up chest and triceps.

I think tomorrow will be Upper Body Bro day with a mile run pre and post.  My glutes and what not are just sore AF
I have been making plans hopefully for this summer and it include a space for a home gym.  I will have to look up a good size space for a home crossfit gym cuz i just cant stand it

on a positive note, the absolutely amazingly gorgeous chick and her hot ass sister was at the gym again.  my only complaint is she wore a lot of perfume to the gym.

anyway, gonna relax, go for a 20 minute walk when the mail comes.
« Last Edit: January 15, 2018, 01:32:18 pm by John Stamos »
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John Stamos

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Re: Triathlon sprint prep
« Reply #2624 on: January 16, 2018, 09:28:31 am »
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I might bike for 30 minutes instead.

My quads are wrekt and i dont want to push them

Soooooo

Bench(feet up)
95x20
135x10
185x10
225x5
255x5
275x3 feet down, felt decent, probably had 3 or more left
then drop set to 225 then 135

Bent over BB Row
135/150/175/185x10-5

OH Press: 95/115/135/155x10-5

then db work with hex press, flyes, front raise, side raise, curls, rolling extensions, machine work

really nothing special, biked for 15 minutes and a guy sat down on the bike next to me and stank...like if he was in a cartoon he had flies and green squigglys coming off of him.  So i went to walk on the track, second lap around i looked out and saw someone just hanging out by my car which was away from  other cars so i got my shit on and headed out to see what was up but the dude left by then.

Will make up the miles later
« Last Edit: January 16, 2018, 11:52:50 am by John Stamos »
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