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Author Topic: Triathlon sprint prep  (Read 662183 times)

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John Stamos

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Re: Eric's Journal
« Reply #645 on: December 21, 2013, 02:34:20 pm »
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yep central ny, a lot of farm land.

yesterday

cleans( haven't done these in quite awhile.)

worked up to 210

squat

worked up to 335 n legs started to cramp up

leg curls- worked up to a heavy set

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ian459

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Re: Eric's Journal
« Reply #646 on: December 21, 2013, 02:44:28 pm »
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Strong lifts man. What are your goals right now?
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John Stamos

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Re: Eric's Journal
« Reply #647 on: December 21, 2013, 03:20:54 pm »
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since I was 16 I always had the motivation and drive to workout and I had no problem getting to the gym after a long day or even when I was sick.  8 years later however many months ago I started to not care about going to the gym and had 0 drive.  so my goal is to get back to where I used to be mentally.  Then I could get back to where I had the 500#+ box squat or the 405#+ bench etc. etc.
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John Stamos

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Re: Eric's Journal
« Reply #648 on: December 22, 2013, 09:02:26 am »
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Now that I'm getting back into it more, I think I'm going to start throwing in more running, jumping and wallball shots,


wk 1(starting tomorrow)

+ 1/2 mile run warm up- everyday
+ 100 wallball shots on shoulder and chest days
+ 300 count jump rope- every day

still doing the farmers walk when I can which is generally only in the mornings

soo this coming week

Monday- chest/shoulders + run + wallball + Jump Rope
Tuesday- off(gotta work 6-6 but ill see if its open until 830, if so then i can probably make it in)
wednesday- off- xmas and i gotta work 6-6
Thursday- Back day + Run + jump rope
Friday- Wheels + Run + jump rope

Just checked i wont be able to workout on xmas eve or new years eve or new years day
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John Stamos

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Re: Eric's Journal
« Reply #649 on: December 23, 2013, 11:34:50 am »
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Now that was shitty


Normally there isnt anyone but old people in the weightroom in the morning but it was filled with little douche bag kids who think benching 135 is badass

So i will have to go back later to finish up shit


Standing strict shoulder press
135x10
155x5
175x1
185x1
200x1
205x1
215x1
220x1
225x0 failed!!!

push press

225x1(EAZY)
235x1 (Eazy)
250x1 (EAZY!!!)

wrists hurt like balls but it was easy as shit

Incline bench

worked up to a couple sets of 205

incline press- worked up to 90sx12

machine flyes

side raise- 30sx3x15

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John Stamos

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Re: Eric's Journal
« Reply #650 on: December 26, 2013, 04:32:23 pm »
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Back

1/2 mile run

deadlift- did singles up to 375

1 arm KB row- 75lbs

KB swings- half min on half min off for 3 rounds- 50lbs

lat pulldown
straight arm pulldown
abs

bicep work

300 count jump rope

weight- 273 :ffffffuuuuuu:
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John Stamos

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Re: Eric's Journal
« Reply #651 on: December 27, 2013, 10:54:38 pm »
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F Squats- worked up to 245
back squat- 245-345
box squats- 315-385

worked up doing singles, general jumps will either be by 10s on each side or going from a 25 to a 45 etc i cant remember the exact weight of each set

farmers carry

100lb DB- 2 laps
80lb   DB- 4 laps
50lb   DB- first was 2 laps/20 second break
                               1 lap/ 20 second break
                               1 lap/ 15 second break
                               1 lap/ 15 second break
                               1 lap/ 10 second break
                               1 lap/ 10 second break
                 then 2 more laps with 5 second breaks

leg curls
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John Stamos

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Re: Eric's Journal
« Reply #652 on: December 31, 2013, 08:58:30 pm »
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yesterday

shoulder press- up to 205
100 rep OH press challenger- 135lbs

that pretty much killed me and i tried incline db press n it just wasnt happening

so i did some machine and arm work
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John Stamos

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Re: Eric's Journal
« Reply #653 on: January 02, 2014, 02:28:57 pm »
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deadlift- worked up to 385,  I had more in me but whenever I decided to push it harder that is when i pull my back out so it was a 10lb jump from last time

DB rows- 100s/80/60 then back up doing 10 reps each hand

farmers walk

latpulldown and then straight arm pulldowns

half mile run

didnt want to do too much since I have legs tomorrow

weight- 275ish but im trimming down so the scale can suck a D
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John Stamos

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Re: Eric's Journal
« Reply #654 on: January 03, 2014, 12:25:53 pm »
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Squat-

135 warm up
225x2
275x1
315x1
335x1
350x1
365x1

box squat

385x1
405x1

Row(FINALLY GOT ONE IN THE GYM!!!!!!!!!!!!!!!!!!!!!!!)

1km - 4:25 trying to get used to it
2 min rest
1km - 4:15
2 min rest
1/2 km- idk the time i did it without legs

leg curls


           
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Re: Eric's Journal
« Reply #655 on: January 03, 2014, 01:36:29 pm »
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forgot to put my weight and what i ate

normally before workouts i take my tropinol and eat a piece of bread so i dont feel sick during my workout but this morning I had maybe 11oz of cube steak with onions.

weighed in at 273.

trying to just keep carbs at 0-30 grams a day and just listen to my body when i need to up the amount.  I used to snack on chips(ik bad) but a 20lb box of almonds at work was damaged and they couldnt use it so I grabbed it before it got thrown out so ive been snacking on almonds.

low carbs and high fat n protein im trimming and progressively increasing each week.
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John Stamos

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Re: Eric's Journal
« Reply #656 on: January 09, 2014, 05:00:48 pm »
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Deadlift- worked up to 390
above knee rack pull- did a few sets of 365
KB swing- 40lbsx 1 min on 30 seconds offx5 rounds
straight arm pulldowns- 110x3x10
lat pulldown- idkx3x10

Row- 20 min time frame- 4.365kms
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John Stamos

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Re: Eric's Journal
« Reply #657 on: January 09, 2014, 11:15:50 pm »
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Rowed another 2kms tonight

that is all
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John Stamos

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Re: Eric's Journal
« Reply #658 on: January 10, 2014, 07:21:05 pm »
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Back  :ibsquatting:

135x5
225x3
275x1
315x1
340x1
355x1
365x1
375? i think for 1

box  :ibsquatting:
375x1
390x1
415x1

lunges- 70lb walk by 2 trips
db squat- 3 sets at 70lb db then holding 2 50s and 2 70s

arm work
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PR: 19:51 --> 17:41

John Stamos

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Re: Eric's Journal
« Reply #659 on: January 10, 2014, 07:21:31 pm »
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oh yeah shit i forgot, i did some db deadlifts- 100s
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