Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Tue Sep 30, 2014 1:27 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 135 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6 ... 9  Next
Author Message
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Tue Jan 10, 2012 5:26 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 23/84 - Week 4, Day 2
Back & Biceps

It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.
To say that put me in a good mood would be an understatement.
The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude.

Todays workout

20 Minute Cardio before and after lifting

Barbell Twists - 150 Each Side (300 total) with a small 18lb bar on my shoulders

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)
10x75
10x90
12x105
12x120
12x135

Bent Over BB Row
10x65
12x95
12x115
12x135

One Arm DB Row
10x25
12x35
12x40

Lat Pulldown (Machine)
10x90
12x120
12x135
11x150

DB Bi Curl
10x20
TRIPLE Drop Sets
10x35, 8x25, 8x15
8x35, 6x25, 8x15
8x30, 8x20, 8x15

EX Bar Curl
TRIPLE Drop Sets
12x50, 12x40, 12x30
12x50, 10x40, 10x30
10x50, 10x40, 10x30

Barbell Twists - 150 Each Side (300 total) with a small 18lb bar on my shoulders

Tomorrow is going to be a solid shoulders day.

Feeling pumped as hell right now.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Tue Jan 10, 2012 11:47 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Protein ice cream will probably be better if I started using almond milk. Oh well water for now. It is a nice change of pace instead of my evening shake.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Thu Jan 12, 2012 12:14 am 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 24/84 - Week 4, Day 3
Shoulders

20 Minute Cardio before and after lifting
Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders

Side Lat Raises
10x15
10x15
12x20
12x25
10x30

Military Press
10x30
Drop Sets
10x40, 10x30
10x45, 6x35
10x45, 6x35

Rear Delt Machine
12x75
20x105 (partial reps)

Chest tomorrow

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Thu Jan 12, 2012 11:06 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 25/84 - Week 4, Day 4
Chest

20 Minute Cardio before and after lifting
Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders

Fly Machine
10x75
10x75
12x135, 12x105, 12x75
10x135, 8x105, 8x75
12x135, 6x105, 6x75

Machine Bench
10x90, 10x75, 10x60
10x105, 10x90, 10x75
10x120, 8x90, 8x75

Incline Fly
12x25, 12x20, 12x15
12x25, 12x20, 12x15
12x25, 12x20, 12x15

Next two days are rest/cardio days. Perfect timing with the snow we are getting. Depending on how much snow we get overnight I might just set up the cycling trainer and ride for a bit.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Jan 13, 2012 11:03 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 26/84 - Week 4, Day 5
Rest/Cardio

Shoveled snow for 45 minutes straight

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Sat Jan 14, 2012 3:36 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 27/84 - Week 4, Day 6
Legs

Weighed in at 219.8. Feeling good. Might take some progress pictures on Monday. We shall see.

I don't like having two days off in a row so I went ahead and switched today's day off with tomorrows leg day.

20 Minute Cardio before and after lifting
Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders

Leg Press
80x90 (20x feet at bottom, 20x feet 1 inch up, 20x halfway up, 20x top of plate)
80x120(20x feet at bottom, 20x feet 1 inch up, 20x halfway up, 20x top of plate)
80x165(20x feet at bottom, 20x feet 1 inch up, 20x halfway up, 20x top of plate)

Leg Extensions
15x60
15x105, 15x75, 15x45
15x135, 10x105, 10x75
20x165 (some full reps, mostly partial till burnout)

Notes: I was supposed to superset Squats with the Leg Presses but it was douche bag central at the gym today. Still feel like I got an awesome workout today though.
Last night and today I had some Gimmie Lean Sausage Style as my protein. That stuff is super lean (hence the name) but is jammed packed with sodium. I have no plan on making it a regular addition to my diet but it was a nice (and very flavorful) chance of pace compared to my tofu. I had a real urge to eat something bad for me yesterday but I held tight. I think the Gimmie Lean helped curb that also.

Rest/Cardio day tomorrow.
Getting pumped as hell to start week 5 of this program!

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Sun Jan 15, 2012 12:12 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 28/84 - Week 4, Day 7
Cardio/Rest

42 minute / 2 mile walk on the treadmill. Pretty easy stuff.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Mon Jan 16, 2012 2:19 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 29/84 - Week 5, Day 1
Triceps/Calves/Abs

25 Minute Cardio before and after lifting
Twists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball

Tri V-Bar Pushdown
10x80
10x90
15x120, 15x90, 15x60
15x130, 10x100, 10x70
13x130, 10x100, 10x70
Notes: Accidentally did an extra warmup set. Probably should have started lighter for the triple drop sets in order to do 3 sets of 15 on the triple drops. Either way it was an awesome workout.

Close Grip Barbell Bench
10x45
10x55
12x95, 12x85, 12x65
12x95, 10x85, 10x65
12x95, 10x85, 10x65
Notes: Have not done this workout in awhile so it was a bit weird at first. Felt like I did really well on this one.

Cable Overhead Tri Pull
10x60
10x70
10x100, 10x80, 10x60
10x100, 10x80, 10x60
10x100, 10x80, 10x60
Notes: The last triple drop set was painful and started to get a bit sloppy. Pushed through though.

Calf Raise
5x20x210

Weighted Sit Up Machine
10x30
12x45
12x60
12x75

Hanging leg Raise
2x15xBW

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Tue Jan 17, 2012 6:36 pm 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
xChrisZx wrote:
It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.
To say that put me in a good mood would be an understatement.
The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude.


I'll second his statement - your progress photos are showing off your progress!

I'll also second your statement about the gym being douche-bag central lately; the newbies have arrived at my gym and so many bros curling in the rack/stacking plates onto the leg press and only doing 1/4 reps. However, you're still getting some killer work outs in so I take it you've also mastered the art of navigating the douche-baggery.

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

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Tue Jan 17, 2012 11:00 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
vegansludge wrote:
xChrisZx wrote:
It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.
To say that put me in a good mood would be an understatement.
The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude.


I'll second his statement - your progress photos are showing off your progress!

I'll also second your statement about the gym being douche-bag central lately; the newbies have arrived at my gym and so many bros curling in the rack/stacking plates onto the leg press and only doing 1/4 reps. However, you're still getting some killer work outs in so I take it you've also mastered the art of navigating the douche-baggery.


Thanks. I see myself everyday so I am very critical of my progress.

Luckily most of the douche bags have not been at the gym lately. I really just need to start waking up earlier and to avoid almost everyone.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Tue Jan 17, 2012 11:19 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 30/84 - Week 5, Day 2
Shoulders

25 Minute Cardio before and after lifting
Twists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball

Barbell Shoulder Press
10x50
10x60
10x80
Notes: Could have started heavier. Played it safe though since I have not done this workout in awhile.

BB Shoulder Press (behind head)
15x50
10x80, 7x70
Notes: Went too low on the last two reps and I think I pinched something in the base of my neck. I have been using a heating pad and stretching it out as much as possible. Hopefully it fixes itself soon.

Machine Lat Raise
10x45, 10x30
10x45, 10x30
10x60, 10x45
10x75, 10x60
Notes: I am starting to love drop sets.

Barbell Shrugs
15x135
12x185
12x185
Notes: Should have brought my straps. My grip was shit on the last set.

Delt Machine
15x60
15x75
12x75
10x75
10x75
10x75
10x75
Notes: Got super sore at the last sets and my neck started to bug me.



Final notes:
Switched todays rest/cardio day with tomorrows workout. My best friend is currently finishing up a drive from Texas to Indiana for my sons baptism/baby party this Sunday. Pumped to hangout with him and his old lady tomorrow. Bummed that I can't eat like a champ with him like we usually do.

I have been out of Xtend for the past week and it is driving me nuts. I returned a bad flavor to bodybuilding.com and it is taking forever for them to recieve it. Luckily I was able to grab a quick scoop from a guy at the gym. I also went ahead and broke down and bought a back up small tub from amazon. That and my new tub of protein will be here tomorrow.

Having my evening shake then heading to bed.

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


Last edited by xChrisZx on Sat Jan 21, 2012 12:21 am, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Wed Jan 18, 2012 10:07 pm 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 31/84 - Week 5, Day 3
Rest/Cardio

Did a straight 40 minutes on the treadmill. Pretty basic stuff.
My new tub up protein and Xtend came in today. I am really happy about that to say the least. Not having my morning protein shake really sucked. The hot oatmeal I had instead was a nice change of pace but I just felt off without it.

Took a random nap this afternoon which threw off my meals a bit but this whole day has been off.

Back on track in the morning.

Should be a good day tomorrow. Chest & Triceps and then hanging out and probably getting tattooed.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Fri Jan 20, 2012 1:57 am 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Got in a solid lift today. will have a proper update in the morning. Had a very busy day today.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Sat Jan 21, 2012 12:29 am 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 32/84 - Week 5, Day 4
Chest / Triceps

25 Minute Cardio before and after lifting
Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball

DB Bench
10x35
10x45
8x55
8x60
6x70
Notes: very pleased to put up 70 pounds

Incline DB Bench
10x25
10x30
10x40
10x45
10x45, 8x35, 8x25

Fly Machine
10x75
10x75
8x90, 8x75
8x105, 8x90
8x120, 8x105

Tri Pushdown V Bar
10x70
10x80
12x90, 12x80
12x90, 12x80
12x100, 12x90
Notes: Struggled hard with that last set. Really starting to love the V Bar more than the rope.

Overhead Cable Extension
10x50
10x60
12x70, 10x60
10x80, 10x70
10x90, 10x80

Close Grip Bench (ez curl bar)
12x40
12x50
12x60
Notes: I had two more sets to do but I had my bench stolen from me when I went to get a drink.

Final notes: Very stoked to have my Xtend back in my regular rotation.

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


Top
 Profile  
 
 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Sat Jan 21, 2012 12:35 am 
Offline
Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Day 33/84 - Week 5, Day 5
Chest / Triceps

25 Minute Cardio before and after lifting
Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball

Lying Leg Curl
10x45
10x45
10x60, 10x45
10x60, 10x45
10x60, 10x45
10x60, 10x45

Romanian Deads
10x65
10x65
18x95
18x115
Notes: Wish I had my straps with me. Grip started crapping out at the end of those last two sets.

Leg Press (narrow stance)
10x90
10x90
20x180
20x180
Notes: Did these on the regular leg press instead of the leg press machine. Felt great.

Leg Extensions
10x60
10x75
20x90, 20x75, 20x60
16x105, 16x75, 16x60
16x120, 10x90, 10x60

Calf Press (on leg press machine)
10x180
16x225, 16x195
16x255, 16x225
16x255, 16x225

Final Notes: Still stoked to have my Xtend back. My meals were off again today. I ate the right foods but between getting up late, getting into my first ever fender bender on the drive home from the gym, having to run errands to beat the snow and then getting tattooed last minute things were just off.

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


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 135 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6 ... 9  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 8 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group