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xChrisZx Training Journal - Back On Track


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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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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.

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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)

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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.

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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

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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.

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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.

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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.

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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

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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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Week 10, Day 4

Cardio / Rest

 

50 minutes on the bike trainer in the basement.

 

 

 

 

 

Notes: Goddamn do I love cycling. The trainer has become less boring since I have been so stoked for cycling this year. Not sure if this will be the year I actually start racing but I am taking my training to a whole nother level.

 

My diet has been goodish. I have to stop the little bit of snacking on these super tasty chips we got from costco.

 

Been very very light on the sugar. Kind of dying for a pb&j.

The carbs I am playing pretty cool with also.

Protein is still good. Adding some more variety has been awesome. Beans, tofurky products and stuff like that has been so delicious.

Fat is good. Putting light amounts of tahini, the occasional almond milk and avocado in things.

 

I know I have gained a little bit of weight back but I am ok with that. I am still lifting hard as fuck and now that I am cycling I am sure I will be fine.

Or atleast I keep telling myself that. Lets see what happens in the next few weeks.

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Week 10, Day 5

Legs / Shoulders

 

25 Minute Cardio before and after lifting

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

 

Leg Press

20x180 (legs at Bottom of plate)

20x180 (legs at Middle of plate)

20x180 (legs at Top of plate)

 

15x225 (legs at Bottom of plate)

15x225 (legs at Middle of plate)

15x225 (legs at Top of plate)

 

Military DB Press

10x30

10x40

10x45

10x50

 

SUPERSET

Side Lat Raises

12x20

12x25

 

Front DB Raises

12x15

12x20

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Wow... Fell behind on updates...

 

Week 10, Day 6

 

Took the whole day off to just chill.

 

 

 

Week 10, Day 7

 

Spinned for 50 minutes on the trainer.

 

 

 

Week 11, Day 1

Biceps / Triceps

 

SUPERSET

DB BI Curl

12x20

12x25

12x30

10x35

Tri DB Press

15x40

15x45

15x55

15x60

 

SUPERSET

BI EZ Bar Curl

12x40

12x50

12x60

Tri Cable Pushdown

15x90

15x100

12x120

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Switching things around a bit...

 

Signed up for my first cycling Criterium race at the end of the month. Instead of saying "I am going to train hard and make next year the year I start racing" I just went ahead and signed up for USAC and a race. So stoked!

I only have a couple of weeks to bust my ass and train. My goal is to trying to finish in the top half (50 racers). It's a cat 5 race geared towards beginners. As long as I finish the race I will be happy.

Have to start somewhere.

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