xChrisZx Posted February 6, 2012 Author Share Posted February 6, 2012 Week 8, Day 1Shoulders / Calves / Abs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball Side Lat RaisesPyramid50x5, 40x10, 30x13, 20x20, 10x25Drop Set10x25, 10x20, 10x15, 10x10, 10x5Notes: 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 Press10x6010x9010x120, 10x105, 10x90Notes: Still felt burned up from the Lat Raises but I think I could have gone heavier. Shrugs10x13512x22512x225Notes: Haven't done regular barbell shrugs in awhile but I love doing them. Felt pretty awesome about being back up to 225 on these. SUPERSETCalf Raise (on leg press machine)12x225, 12x19512x225, 12x19512x225, 12x195Calf 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) Link to comment Share on other sites More sharing options...
xChrisZx Posted February 7, 2012 Author Share Posted February 7, 2012 Week 8, Day 2Cardio / Rest Walked on the treadmill for 50 minutes. Nothing special.My shoulders are REALLY sore from yesterdays workout. Legs day tomorrow! Link to comment Share on other sites More sharing options...
xChrisZx Posted February 8, 2012 Author Share Posted February 8, 2012 Week 8, Day 3LEGS 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSETLying Leg Curls20x75Leg Extensions 40x90Notes: I love leg extensions but hate lying leg curls. I wish we had a regular leg curl machine at the gym. Squats10xBar20x13510x1855x225Notes: Supposed to do 40, 30 and 10 reps but I prefer doing heavy squats instead of high reps. SUPERSETSLeg Extensions20x90290x105Lying Leg Curls20x6020x60 Final Notes: Feeling awesome. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 11, 2012 Author Share Posted February 11, 2012 Week 8, Day 4Back / Chest 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSETBent Over Rows20x8515x9515x115 DB Bench10x658x75Notes: Putting up 75 for 8 reps is a new best for me. Felt like a damn champ afterwards. SUPERSETCable Rows15x11015x13015x150 Incline DB Bench12x4012x5012x60 SUPERSET10x12510x155 Incline BD Fly10x3010x35 Deads/Partial Deads10x1358x18515x135 (partial) Link to comment Share on other sites More sharing options...
xChrisZx Posted February 11, 2012 Author Share Posted February 11, 2012 Week 8, Day 5Biceps / Triceps 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSET BB Bicep Curls50x2040x3030x4020x5010x6010x7020x5030x4040x3050x20 Tricep V-Bar Pressdown50x5040x6030x7020x8010x9010x11020x10030x9040x8050x60 Final Notes: One of the best arm workouts I have ever done. Felt swoll as hell. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 11, 2012 Author Share Posted February 11, 2012 Week 8, Day 6Rest / 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 12, 2012 Author Share Posted February 12, 2012 Week 8, Day 7Rest / Cardio Same workout as yesterday. 45 minutes on the bike trainer Link to comment Share on other sites More sharing options...
xChrisZx Posted February 15, 2012 Author Share Posted February 15, 2012 Week 9, Day 1Shoulders / Calves / Abs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball Calf Raise (on leg press machine)5x15x215 Barbell Military Press50x2040x3030x4020x5010x60Notes: Drop Sets Drop Sets Drop Sets Barbell Military Press (Behind head)10x7020x5030x4040x3050x20Notes: Drop Sets Drop Sets Drop Sets GIANT SETUpright BB Row3x10x50 (wide, medium, narrow)3x7x60 (wide, medium, narrow)3x5x70 (wide, medium, narrow) Triple Drop Set8x607x506x40 Hanging Leg Raise3x20 Link to comment Share on other sites More sharing options...
xChrisZx Posted February 15, 2012 Author Share Posted February 15, 2012 Week 9, Day 2Cardio / Rest 45 minutes on the bike trainer. I really want some of the pizza and brownies I made for my wife last night. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 15, 2012 Author Share Posted February 15, 2012 Week 9, Day 3 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball Squats20x13510x18510x185Notes: Wanted to go heavy but decided to play it safe and just rep out an extra set of 10x185. Good burn afterwards. Leg Press Machine10x22510x22510x225, 10x195, 10x165 DB Straight Leg Deads10x4010x5010x60Notes: The power rack and smith were bring used by bros so I had to settle for DB's. Lying Leg Curl20x4515x606x75Notes: 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. Link to comment Share on other sites More sharing options...
jamesxvx Posted February 16, 2012 Share Posted February 16, 2012 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 Link to comment Share on other sites More sharing options...
xChrisZx Posted February 16, 2012 Author Share Posted February 16, 2012 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 16, 2012 Author Share Posted February 16, 2012 Week 9, Day 4 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball. SUPERSETBent Arm DB Pullover10x4012x4512x5010x55 DB Bench10x508x607x705x70Notes: 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. SUPERSETIncline DB Fly10x2512x3010x40 Bent Over BB Row12x6512x9512x11512x135 SUPERSETCable Crossover10x3012x4012x5012x60 One Arm DB Row10x3012x3512x4012x45Notes: Repping 60 on the cable crossovers felt pretty badass. SUPERSETLat Pulldown10x6012x7512x10512x135 DB Bench10x358x406x505x60Notes: 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 18, 2012 Author Share Posted February 18, 2012 Week 9, Day 5Cardio / 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 miles13.9 mph avg (boo!)21 mph max54:21 Time Link to comment Share on other sites More sharing options...
xChrisZx Posted February 20, 2012 Author Share Posted February 20, 2012 Week 9, Day 6Biceps / Triceps SUPERSETPeacher BB Curls12x4012x6010x60, 10x40, 10x30 Tricep Dips12x9012x13510x135, 10x105, 10x75 SUPERSETTri Pushdown (v-bar)12x9012x120, 12x10012x130 BB Curl12x5012x60, 12x4012x60 SUPERSETClose Grip Bench12x5012x6012x70 Hammer Curls12x1512x2012x25 SUPERSETBicep Cable Curl12x5012x6012x70 Tri Pushdown (straight bar)12x9012x10012x120 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 20, 2012 Author Share Posted February 20, 2012 Week 9, Day 7Rest I had to do a lot of running around out of town today so I took day off completely. I ate some chipotle and it was amazing. Should have not gotten any quac but oh well. That is my fat splurge for the week. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 22, 2012 Author Share Posted February 22, 2012 Week 10, Day 1Cardio 50 minute walk with Diamond Week 10, Day 2Rest / Cardio Lots of running around again today so I didn't even have the chance to get in my full cardio.Looking forward to punishing myself at the gym tomorrow. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 24, 2012 Author Share Posted February 24, 2012 Week 10, Day 3Chest / Back SUPERSETBench Machine50x4540x6030x7520x9010x10510x13520x12030x9040x7550x45 Row Machine50x3040x4530x6020x7510x9010x12020x10530x7540x4550x30 Link to comment Share on other sites More sharing options...
xChrisZx Posted February 24, 2012 Author Share Posted February 24, 2012 Week 10, Day 4Cardio / 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. Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Share Posted February 24, 2012 Great work, Mr. Old School, on this forum since 2005! Love it! Keep after it. Have an awesome weekend of training. Catch up soon! -Robert Link to comment Share on other sites More sharing options...
xChrisZx Posted February 25, 2012 Author Share Posted February 25, 2012 Week 10, Day 5Legs / Shoulders 25 Minute Cardio before and after liftingTwists (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 Press10x3010x4010x4510x50 SUPERSETSide Lat Raises12x2012x25 Front DB Raises12x1512x20 Link to comment Share on other sites More sharing options...
xChrisZx Posted February 25, 2012 Author Share Posted February 25, 2012 Great work, Mr. Old School, on this forum since 2005! Love it! Keep after it. Have an awesome weekend of training. Catch up soon! -Robert Thanks dude! Yeah I was gone for a bit but now I am back in action! Link to comment Share on other sites More sharing options...
xChrisZx Posted February 29, 2012 Author Share Posted February 29, 2012 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 1Biceps / Triceps SUPERSETDB BI Curl12x2012x2512x3010x35Tri DB Press15x4015x4515x5515x60 SUPERSETBI EZ Bar Curl12x4012x5012x60Tri Cable Pushdown15x9015x10012x120 Link to comment Share on other sites More sharing options...
xChrisZx Posted February 29, 2012 Author Share Posted February 29, 2012 Week 11, Day 2 Ventured out into the cold and road for 11.5 miles. MPH sucked but oh well. Just wanted to get out. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 5, 2012 Author Share Posted March 5, 2012 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. Link to comment Share on other sites More sharing options...
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