Author Topic: Triathlon sprint prep  (Read 642384 times)

0 Members and 1 Guest are viewing this topic.

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #390 on: December 10, 2012, 07:30:20 pm »
0
end of september

I decided to lower the weight because im in a calorie deficit right now and wasn't feeling as strong
 
 
 
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
 
                                      Bench press- 325x6
                                  Floor push upsx20
Smith machine pushups on 1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 325x6-275x4-225x10-135x20
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 40x15
                            50x10
                            60x6
                            70x3
Hex press- 45x15
DB fly-30x15
 
 
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
 


thats basically the format i used, i lost weight and kept my strength through it but it burned me out within like 3 weeks i think
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #391 on: December 11, 2012, 10:56:43 pm »
0
Back day

warm up

rack pull- 315x10
               405x10

fat man pull ups- 2x10


1 arm BB row- 55lbsx3x10

single handle lat pulldowns super set with seated rows 3 sets

straight bar lat pulldowns 3 sets


i think i did more than this but i cant remember, this gym doesnt really have shit to do for your back and the lat pulldown sucks dick and you cant do straight arm lat pulldowns or anything on it.

tomorrow is shoulders, thurs legs and fri is arms, and on friday going to remember to do board presses to get my triceps back strong since on monday im going to try for 405 on the bench
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

Dreyth

  • Hero Member
  • *****
  • Posts: 3056
  • Respect: +1056
    • View Profile
    • Email
Re: Eric's Journal
« Reply #392 on: December 12, 2012, 12:49:51 am »
+2
whats the purpose of doing 315x10 before 405x10? wouldnt that just wear you out before your top set? I would suggest warming up properly for a 405x10 and then dropping down to 315x10

i see only bodybuilders do this kinda stuff, whereas powerlifters and olympic lifters pyramid the way I suggested.
I'm LAKERS from The Vertical Summit

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #393 on: December 12, 2012, 07:46:21 pm »
0
ill probably do

315x2(speed reps)
365x1
380x1

and then see if im good for 405, if not then 390 or something like that
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #394 on: December 12, 2012, 07:51:07 pm »
0
Regardless of what i get itll be the end of me trying to go for 4 plates next monday

I have to change my mindset and cut weight

to start off Ill prolly just do a 40/30/30 diet with 5 meals a day, my BMR says i need around 21-2200 so itll be around 2200 calories a day but when i plateau on that ill get into carb cycling and my diet plan i had shelby starnes make for me
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #395 on: December 14, 2012, 08:39:34 pm »
0
Yesterday I didnt workout, i worked from 7-6 and was only planning on 7-12 so i didnt bring anything to eat.  Towards the end of my shift i felt sick and exhausted so i basically got home and passed out until 11am today.  Havent eaten much today either so i decided to take it easy

Squats- still getting used to doing it without a box and doing them in general again

 135x10
 225x5
315x1
335x1
355x1
375x1
- felt like 80% or so but i figured i wouldnt push it

dropped to 225 and did some speed work

DB lunges- 50x5 each leg
                  60x5
                  70x5

Heavy leg curls, forgot what weight the machine goes up to


arms

tricep work was just pushdowns and incline skull crushers

biceps was ez bar curl superset with 1 arm db preacher curls


this weekend will be for a diet idk special k cereal, 1.5lbs of chicken each day with a sub from subway, ill figure out how many calories it is then decide if i need to increase since i wanna get back up 4lbs to get ready to max out on monday.

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

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #396 on: December 17, 2012, 06:10:20 pm »
0
Chest day

Bench

225x3x3
315x1
350x1
385x1
405x1
      - shitty rep and it was fairly easy/hard idk it didnt feel heavy but it still went up slow

db flys- 50x10
            60x10
            75x10
chest press/fly machine


then a little bit of trap work

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

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #397 on: December 17, 2012, 08:38:56 pm »
0
Not sure if i mentioned it before but i will just be straight up about it.

The "supplement" that ive been using is SD90 which is a superdrol clone, 3 weeks on and ill go 4-5 weeks off, ive done about 2 full cycles and 1 half cycle over the past idk 10 months or so.

Before taking it my bench was at 330lbs, and i had a rack pull of 500 and after my first cycle it was a 350 bench and a 600lbs rack pull, i did a half cycle just to finish the bottle off n focused on hypertrophy.

This last cycle i started out at 370 bench and ended with a 405lbs bench

now ik most people would have a problem with it but i like to experiment with different supplements n workouts and what not so it was more curiosity than anything so i have no interest in competing in anything.

So as a prohormone SD90 to me definitely works and i even saw a 5-10lbs increase on bench or +2 reps on the first day as long as u get all 3 pills in beforehand.

But now that i hit my goal i wanted to go for a 500lbs bench next year but the more i think about it the less i care, unless i bang a 500lbs woman i wont really need to be that strong.

So my next goal will be "Thor" training, basically build up my shoulders and arms a bit more and lean out
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #398 on: December 18, 2012, 09:05:16 pm »
0
Back day

warm up

-db curls- 40x10
              50x10
              60x10
-another variation with the 30s

-hammer curl- 60x2x10

-pull ups using a bar on a squat rack and my feet out on the floor 3x15 with a 2 count squeeze

-Light bent over rows(more of a pendlay row) my lower back burns out fast if i go heavy

 worked up to 185x10

db rows- 100x3x15

lat pulldown/seated row machine


nothing exciting, i keep it simple because seeing pictures when i was leaner of my back when i didnt have as much muscle as i do now, my back doesnt really need anymore work to it

tomorrow is shoulders




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

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #399 on: December 19, 2012, 06:06:38 pm »
0
Seated military press
135x10
155x10
175x10
205x10
225x6

seated DB OH press- 60x20
                                  70x12
                                  60x15

45 degree side raise- 30x3x10

rear delt work

Machine shoulder press

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

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #400 on: December 21, 2012, 07:00:35 pm »
0
Today- overall i felt like i was at half power, hardly got any sleep and had a massive headache all day

warmed up with some curls worked up to 135x10

       - Probably weird that i warm up with curls before legs but  getting blood into my bis n forearms before squats makes it so my arms dont cramp up since my flexibility is so shitty

squats-
135x10
225x10
315x5
325x1
335x1
355x1(felt easy but still kinda shitty)

Speed deadlifts- 275x3x3

front DB squats- 100x3x10

1 legged press on leg press

and some tricep work
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #401 on: December 26, 2012, 11:10:50 pm »
0
Push day

Bench Press

315x6x? idk the reps ranged from 2-5 because i didnt have a spotter

OH BB press

135x10, 185x8, 225x4


DB flys-

40x10
60x10
80x6

45 degree leaning side raise- 20sx10-35x10


machine work

storm was gonna hit at 7 so had to hurry up  with the workout

tomorrow will be legs/arms and friday is a pull day




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

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #402 on: December 27, 2012, 09:44:33 am »
0
no workout today cuz my gay ass gym is closed because every year they pretend like they have never seen snow before

Ill have to look up my other gym and see if they are open.

Actually just going to do a workout at home on my cable crossover and just do a full body workout tomorrow
« Last Edit: December 27, 2012, 09:49:16 am by Eric »
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #403 on: December 28, 2012, 09:41:56 pm »
0
Had to do quite a bit today, took in a 50 gram protein shake and 30 gram waxy maze beforehand


Kids were doing curls in the squat rack so figured id warm up my back

Lat pulldown- full stack 2x10
Row machine- full stack 2x10

Squats- worked up to 380, went a wee bit lower than normal- umm maybe 400 absolute max considering how 380 felt so yeah still pussy status

deadlift- worked up to 405x1- felt really fast and easy

1 arm db row- 100sx3x10

100lbs DB front squat- 3x5(worked on speed)

leg curls
tricep work
curls



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

PR: 19:51 --> 17:41

John Stamos

  • Hero Member
  • *****
  • Posts: 3570
  • Respect: +1457
    • View Profile
Re: Eric's Journal
« Reply #404 on: January 06, 2013, 11:53:12 pm »
0
With all of this  holiday bullshit(I despise holidays because it closes the gym down) ive had to do a push/squat/pull routine even though they turned into push/pull+squat because i was sick on the 2 thursdays and I had to work sat-tuesday all 12 hour shifts an hour away.

Getting back on track, the main things i did was just bench- 6-10 sets of 3x315, im sure last week i did about 10 sets idk why just did

deadlift i just worked up to 405, the first week of xmas the 405 was really easy, but last week  i worked from 5-3 and i basically do deadlifts all day long so my lower back was already shot

OHDB Press, worked up to 80s for 8-10 reps with leaning side raises

This coming week im going to switch it up

Mon will consist of incline pressing, heavier shoulder workouts, focus on deadlifts for awhile


Also, just started using chalk and i feel I have a better grip with that then straps and I will obviously get into a better deadlift position.

what else idk I have a job interview with dr. Pepper/Snapple which surprisingly enough is a 50,000 dollar a year job, so if thats the case I plan on buying the house i grew up in when i was a kid and building a massive gym that will take up most of the yard because I hate mowing the lawn.

that is all


ps bw is at 275 and keeping steady, so my strength is still somewhat as high as when i was on the SD but down 6 pounds
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41