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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Mon Feb 06, 2012 2:20 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 1
Shoulders / Calves / Abs

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

Side Lat Raises
Pyramid
50x5, 40x10, 30x13, 20x20, 10x25
Drop Set
10x25, 10x20, 10x15, 10x10, 10x5
Notes: This BURNED me up! Ever doing the first 50x5 started to burn near the end. Had to do a few rest pauses here and there but powered through.

Machine Shoulder Press
10x60
10x90
10x120, 10x105, 10x90
Notes: Still felt burned up from the Lat Raises but I think I could have gone heavier.

Shrugs
10x135
12x225
12x225
Notes: Haven't done regular barbell shrugs in awhile but I love doing them. Felt pretty awesome about being back up to 225 on these.

SUPERSET
Calf Raise (on leg press machine)
12x225, 12x195
12x225, 12x195
12x225, 12x195
Calf Raise (standing)
3 x BW x Failure

Sit ups (with legs on bench)
2 sets of 30 (10 full, 10 bottom reps, 10 top reps)

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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: Tue Feb 07, 2012 4:10 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 2
Cardio / Rest

Walked on the treadmill for 50 minutes. Nothing special.
My shoulders are REALLY sore from yesterdays workout.

Legs day tomorrow!

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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: Wed Feb 08, 2012 5:22 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 3
LEGS

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

SUPERSET
Lying Leg Curls
20x75
Leg Extensions
40x90
Notes: I love leg extensions but hate lying leg curls. I wish we had a regular leg curl machine at the gym.

Squats
10xBar
20x135
10x185
5x225
Notes: Supposed to do 40, 30 and 10 reps but I prefer doing heavy squats instead of high reps.

SUPERSETS
Leg Extensions
20x90
290x105
Lying Leg Curls
20x60
20x60

Final Notes: Feeling awesome.

_________________
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 Feb 10, 2012 7:25 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 4
Back / Chest

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

SUPERSET
Bent Over Rows
20x85
15x95
15x115

DB Bench
10x65
8x75
Notes: Putting up 75 for 8 reps is a new best for me. Felt like a damn champ afterwards.

SUPERSET
Cable Rows
15x110
15x130
15x150

Incline DB Bench
12x40
12x50
12x60

SUPERSET
10x125
10x155

Incline BD Fly
10x30
10x35

Deads/Partial Deads
10x135
8x185
15x135 (partial)

_________________
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 Feb 10, 2012 7:31 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 5
Biceps / Triceps

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

SUPERSET

BB Bicep Curls
50x20
40x30
30x40
20x50
10x60
10x70
20x50
30x40
40x30
50x20

Tricep V-Bar Pressdown
50x50
40x60
30x70
20x80
10x90
10x110
20x100
30x90
40x80
50x60

Final Notes: One of the best arm workouts I have ever done. Felt swoll as hell.

_________________
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: Sat Feb 11, 2012 12:19 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 6
Rest / Cardio

Decided today was a good day to start my cycling training for this upcoming spring.
So I set up my trainer and rode my bike for 45 minutes.

_________________
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 Feb 12, 2012 4:28 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 8, Day 7
Rest / Cardio

Same workout as yesterday. 45 minutes on the bike trainer

_________________
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: Tue Feb 14, 2012 8:38 pm 
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Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 9, Day 1
Shoulders / Calves / Abs

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

Calf Raise (on leg press machine)
5x15x215

Barbell Military Press
50x20
40x30
30x40
20x50
10x60
Notes: Drop Sets Drop Sets Drop Sets

Barbell Military Press (Behind head)
10x70
20x50
30x40
40x30
50x20
Notes: Drop Sets Drop Sets Drop Sets

GIANT SET
Upright BB Row
3x10x50 (wide, medium, narrow)
3x7x60 (wide, medium, narrow)
3x5x70 (wide, medium, narrow)

Triple Drop Set
8x60
7x50
6x40

Hanging Leg Raise
3x20

_________________
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: Tue Feb 14, 2012 8:39 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 9, Day 2
Cardio / Rest

45 minutes on the bike trainer.



I really want some of the pizza and brownies I made for my wife last night.

_________________
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: Wed Feb 15, 2012 5:19 pm 
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Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 9, Day 3

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

Squats
20x135
10x185
10x185
Notes: Wanted to go heavy but decided to play it safe and just rep out an extra set of 10x185. Good burn afterwards.

Leg Press Machine
10x225
10x225
10x225, 10x195, 10x165

DB Straight Leg Deads
10x40
10x50
10x60
Notes: The power rack and smith were bring used by bros so I had to settle for DB's.

Lying Leg Curl
20x45
15x60
6x75
Notes: Pretty pathetic



Final Notes: Yesterday was a day where I had some serious food cravings and felt a bit miserable. My wife was enjoying pizza and brownies (both made by me) and I was eating my boring food. So today I didn't feel like going to the gym but I did and am glad I did. A good gym session always cheers me up.
Bought some PB2 today from amazon. Will be here tomorrow. I am sure it will help with the cravings.

I think I might have some abs wanting to break through the top when I flex. Still have some love handles and extra fat to shed but I can feel them more and more everyday.

_________________
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: Wed Feb 15, 2012 8:24 pm 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
Solid progress man. Its rad to see another vegan straight edge dude here. So many records I'd grab off your label, Iron rain, anchor, the list goes on haha


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 Post subject: Re: xChrisZx Training Journal aka How I punish myself daily
PostPosted: Wed Feb 15, 2012 9:35 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
jamesxvx wrote:
Solid progress man. Its rad to see another vegan straight edge dude here. So many records I'd grab off your label, Iron rain, anchor, the list goes on haha


Thanks dude!

I have maybe 2-3 copies of that Iron Rain 7" left. And check out that Less Life record.

_________________
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: Thu Feb 16, 2012 4:50 pm 
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Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 9, Day 4

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

SUPERSET
Bent Arm DB Pullover
10x40
12x45
12x50
10x55

DB Bench
10x50
8x60
7x70
5x70
Notes: Really wanted to hit 80 on the DB bench but it didn't happen. Not worried about it though because it will come with time. Hitting 75 last week was awesome though.

SUPERSET
Incline DB Fly
10x25
12x30
10x40

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

SUPERSET
Cable Crossover
10x30
12x40
12x50
12x60

One Arm DB Row
10x30
12x35
12x40
12x45
Notes: Repping 60 on the cable crossovers felt pretty badass.

SUPERSET
Lat Pulldown
10x60
12x75
12x105
12x135

DB Bench
10x35
8x40
6x50
5x60
Notes: So spent on the DB Bench.



Final Notes: My friend Steven came out to lift with me today. One of my sweatiest workouts in a long time. Pushed myself and Steven really hard.

_________________
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 Feb 17, 2012 9:33 pm 
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Manatee
User avatar

Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 9, Day 5
Cardio / Rest

Ran around and did some errands today with the wife and boy.
Came home, took advantage of the warmish weather and hopped on the bike.

In the grand scheme of things it was a pretty weak ride but for my first ride of the year in cold windy-ish weather I was just happy to be out on the bike.
12.6 miles
13.9 mph avg (boo!)
21 mph max
54:21 Time

_________________
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 Feb 19, 2012 8:18 pm 
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Manatee
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Joined: Fri Sep 16, 2005 11:43 am
Posts: 402
Location: Indiana
Week 9, Day 6
Biceps / Triceps

SUPERSET
Peacher BB Curls
12x40
12x60
10x60, 10x40, 10x30

Tricep Dips
12x90
12x135
10x135, 10x105, 10x75

SUPERSET
Tri Pushdown (v-bar)
12x90
12x120, 12x100
12x130

BB Curl
12x50
12x60, 12x40
12x60

SUPERSET
Close Grip Bench
12x50
12x60
12x70

Hammer Curls
12x15
12x20
12x25

SUPERSET
Bicep Cable Curl
12x50
12x60
12x70

Tri Pushdown (straight bar)
12x90
12x100
12x120



Final Notes: This was a quick workout. Didn't have time to do cardio or twists.

Today I decided that I am going to start introducing some fats and other foods back into my diet. I am tired of eating like a poor person. So today I had some hummus with carrot sticks (and a few chips) and some tabouli salad.

Just need to play it cool so I do not lose much progress. I am still going to hit the gym harder than ever so I should be just fine.

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


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