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 Post subject: xChrisZx Training Journal - Back On Track
PostPosted: Thu Dec 29, 2011 9:35 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
I started getting into the swing of doing things right almost two weeks ago.

Today makes Week 2 Day 11 of the Kris Gethin 12 Week daily trainer for me.
http://www.bodybuilding.com/fun/kris-ge ... ainer.html

A few quick stats about myself as of today
Vegan for 9 years (meat free for 12)
Age - 28
Height - 6'0"
Weight - 225.8 (already down from 230 when I first started)

Since I started I have been eating really clean. My protein shakes, oats, tofu, sweet potatoes, broccoli and other green veggies make up my diet. Pretty much a vegan version of what Kris Gethin recommends.

I currently am taking the following supplements / vitamins

Supps
70% Pea 30% Rice protein mix from TrueProtein.com
Beta Alanine
Sci Fit Kre Alkalyn Powder
Scivation Xtend - Bummed that it is not naturally sweetened but it really helps make sure I get my 1.5 gallons of water a day and I really feel like it has helped with my recovery.
L-Arginine
L-Glutamine

Vitamins
Raw One For Men multivitamin
Deva B12
Deva Omega 3 DHA
Now Foods Sprirulina
Vitamin C
Chewable Papaya Enzyme

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


Last edited by xChrisZx on Wed Apr 25, 2012 10:58 pm, edited 1 time in total.

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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Thu Dec 29, 2011 9:38 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Todays workout was a pretty quick and easy one.

20 minutes walking on a treadmill (1 mile)

Calf raises (on leg press machine)
2 warm up sets: 10x150, 10x150
4 Working sets: 12x180, 12x195, 12x210, 12x235

Standing Calf Raises
4 sets of 20 reps bodyweight only

Hanging Leg Raise
3 Sets of 20 reps

20 minutes walking on a treadmill (1 mile)

Since today was pretty quick/easy I am looking forward to a nice heavy back and biceps workout tomorrow.

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 11:11 am 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Down another 2 pounds at my Friday morning weigh in.

Hanging out with Henry (my 6 week old son) and downing my morning double shake with oats before hitting the gym.

Feeling good.

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http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 3:26 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Todays workout
Week 2 Day 5 (day 12)

20 min 1 mile walk on a treadmill

Reverse grip pulldown (Sadly we only have a lat pull down machine at my gym so I just reverse grip on it and deal with it)
Warm up: 10x60
Working Sets: 10x90, 10x90, 10x120

Lat Pull Down (machine)
Warm up: 10x90
Working Sets: 10x120, 10x120, 9x135

One Arm DB Rows
Warm up: 10x20
Working Sets: 10x25, 10x30, 10x35

Romanian Deadlifts
Warm up: 10x65
Working Sets: 16x85, 16x95, 16x115

Hammer Curls
Warm up: 10x15
Working Sets: 12x20, 12x25, 12x30

Preacher Machine Curl
Warm up: 10x30
Working Sets: 15x45, 15x60, 12x70

EZ Bar Curl
Warm up: 10x40
Working Sets: 10x50, 10x60, 9x70

20 min 1 mile walk on a treadmill

Another great workout. Abs are feeling tore up (in a good way) from yesterdays hanging leg raises.

Tomorrow is supposed to be a light cardio day but I am working 12 hours. I will be on my feet the whole time so I will just count it.
Time to make lunch and prep food for tomorrow.

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 8:15 pm 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Sub'ing this log for sure. What are your weight loss goals, if you don't mind me asking?

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"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 9:16 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
vegansludge wrote:
Sub'ing this log for sure. What are your weight loss goals, if you don't mind me asking?


Don't mind at all.

I am wanting to get down to the 195-200 range.

It's been a couple of years since I was at that weight but I was not really in shape at the time.

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http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 9:30 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
I have also become one of "those guys" at the gym because of this
Image

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http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 10:16 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Food is prepped and in tupperware for tomorrow and my arsenal of shakes are ready to go.

Image

From right to left.
Morning shake with 2 scoops of protein, 1/2 cups of oats, beta alanine, kre alkalyn and glutamine.
Post "workout" shake with 1 scoop protein, 1/2 cup of NOW Foods CARBO GAIN, 1 tablespoon carob powder, beta alanine, kre alkalyn and glutamine.
Evening shake with 1 scoop of protein and glutamine.
Back up/extra shake with 1 scoop of protein and glutamine.

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 11:17 pm 
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Rabbit

Joined: Fri Dec 30, 2011 10:24 pm
Posts: 77
Hi there, I am going through these journals, and I was just wondering what the numbers mean? Preacher Machine Curl
Warm up: 10x30
Working Sets: 15x45, 15x60, 12x70

Is that sets/weight? Reps?? Thanks!


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 11:23 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Haylee wrote:
Hi there, I am going through these journals, and I was just wondering what the numbers mean? Preacher Machine Curl
Warm up: 10x30
Working Sets: 15x45, 15x60, 12x70

Is that sets/weight? Reps?? Thanks!


It's Reps/Weight.
So for the warm up I did 10 reps at 30 pounds and my working sets was 3 Sets of 15, 15, and 12 reps at different weight.
Hopefully that makes sense.

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Dec 30, 2011 11:27 pm 
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Rabbit

Joined: Fri Dec 30, 2011 10:24 pm
Posts: 77
It does, much appreciated!!


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Sun Jan 01, 2012 3:12 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
yesterday was a long day. I was able to get all my meals in. 2 of them had 4 hour gaps between them but I still got them in.

Finishing up my pre workout shake and heading to the gym where a legs day with 200 squats awaits me.

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Sun Jan 01, 2012 5:55 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Legs today went alright.

20 Min walking on a treadmill before and after weights.

Super Set
Leg Extensions - 20x60, 20x60, 20x75
Lying Hamstring Curls - 15x45, 15x45, 15x60

Partial reps
Leg Extensions - 20x120, 20x150, 20x180

Superset
Squat - 50x45 (bar), 50x45 (bar)
Standing Leg Curl - 20x20, 20x25

Working all day yesterday really took a lot out of me. Haven't worked a wedding since early November before the baby came.
Started getting light headed and way too worn out to finish two more supersets of Squats and Standing Leg Curls. So I played it safe and just powered through 2 Supersets. Last thing I want to do i injure myself.

Week 3 of my 12 weeks start tomorrow - http://www.bodybuilding.com/fun/kris-ge ... eek-3.html

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Mon Jan 02, 2012 2:40 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Feeling WAY better than yesterday. Had a much better night of sleep last night.
I really need to start trying to go to sleep earlier and getting up earlier though.

Today's workout - Chest & Triceps

Cardio 20 minutes before and after lifting

Barbell Twists - 150 Each Side (300) with a small 15lb bar on my shoulders

DB Bench
10x45
10x50
8x60
8x65

DB Pullover
10x35
12x45
10x55

Incline Fly
12x25
12x25
12x35
DROP SET 10x25, 10x20, 10x15

Cable Rope Overhead Extension
12x100
DROP SET 10x110, 8x90, 8x70, 8x50, 12x40
DROP SET 12x100, 8x80, 8x60, 10x40

Dip Machine
12x75
12x75
12x90

Lying DB Tri Extension (was supposed to be a superset with push ups but my tri's were so tore up I just went to the dip machine and knocked out 3 sets of 12 reps at 45. Totally weak.)
12x15
12x15
12x15

Bench dips
3x10xBW

Barbell Twists - 150 Each Side (300) with a small 15lb bar on my shoulders

Taking a progress picture later today. Might post it up.

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http://www.facebook.com/chriszibutis
http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Mon Jan 02, 2012 8:07 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Signed up for the bodybuilding.com 100k Transformation Challenge Today. http://www.bodybuilding.com/fun/100K-ch ... ation.html Going to bust my ass!
If anyone here is on Bodyspace add me - http://bodyspace.bodybuilding.com/xChrisZx/
Progress pictures from today. Please excuse my fatness.

ImageImage

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http://www.christopherzphoto.com/blog/
http://www.howsoonisnow.storenvy.com


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