xChrisZx Training Journal - Back On Track

[xChrisZx]

03.13.12

‎28.3 miles in 1:47:31. 15.7 mph average

[xChrisZx]

03.15.12
Back / Biceps

SUPERSET
Cable Rows
15x100
12x110
12x120
12x140
Lat Pulldown
15x90
12x105
12x120
10x135


Deadlifts
3x10x135

Hammer Curls
20x15
12x20
10x25

Bicep EZ Bar Curls
15x40
12x50
10x60
6x70

DB Bicep Curls
15x20
12x25
8x30

Spent most of the day yesterday doing yard work. So that was my workout for the day.

Doing a group ride with one of the local bike shops tonight. Stoked!

[xChrisZx]

03.15.12
Group ride with the local bike shop.

20 miles in 1:16:18 with an average of 15.7.
Good ride and had a great average going until we hit some tough hills. Brought down my average but I need to ride out those hills to get better.

[xChrisZx]

03.19.12

Put in a quick 20.2 miles in 1:14:27 with an average of 16.2 mph. Slowly getting faster/better. Only one week till my first race!

[xChrisZx]

03.20.12
Biceps / Triceps
Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball

SUPERSET
Preacher Curls
12x40
12x50
10x60, 10x40, 10x30
Dip Machine
12x80
12x110
10x125, 10x95, 10x80

SUPERSET
EZ Bar Curls
12x50
12x60, 12x50
10x70
Tri Pushdown
12x80
12x100, 12x90
12x120

Hammercurls
12x15
12x20
12x25
Tri Behind Head Press
12x50
12x60
12x65



Notes: Feeling good. Bummed on the few pounds I gained since being off my program. Getting back into the swing of things with cycling as my main focus.
I need to figure out a good weight training program that goes along with the cycling.

One week till my race!

[xChrisZx]

03.21.12

Another solid 20 miles in 1:14:14. 16.1 mph average. Feeling good. Need to get faster.

[xChrisZx]

03.22.12

SUPERSET
Cable Row
12x90
12x100
12x110
12x130
Decline DB Bench
12x40
12x45
12x50
12x60

SUPERSET
Bent Over BB Row
12x95
12x115
12x135
Incline DB Fly
12x25
12x35
10x40

Cable Crossover
12x40
12x50
10x60

Lat Pulldown
12x105
12x135
12x150

[xChrisZx]

03.22.12

Evening LBS group ride - 24.1 miles in 1:27:55. 16.4 mph average.

[xChrisZx]

03.25.12

LBS group ride - 53.2 miles

[xChrisZx]

So I fell off the wagon a bit. Between wanting to eat regular food and being busy being a dad things just got carried away. Ihave been riding my bike like a maniac (about 450 miles so far this year) when the weather permits but the gym was kind of put on hold.
But not anymore!

Monday I restarted my 12 week workout plan from day 1. Starting to eat better in general (not as strict as before but still clean/healthy). Just ignore the two donuts and 7 ginger o's I ate tonight. To be honest I feel better after a solid workout and eating good as hell. Tonight I am just not feeling that. That's what I get for eating some bad stuff today.

Anyway... My weight never went high or anything like that. This morning I weighed in at 212.4. I sadly lost some muscle mass and gained some fat from when I was at my peak.

A couple of other things I am changing... I am actually going to take days off and let my body rest properly. I won't eat like crap (like I did today) but just carry on with my regular day. All of my cardio will be cycling based. I love it too much and I have a goal of 1500 miles to meet by the end of the riding season.

So here are my workouts from the past two days.


04.23.12 - 01/84
Legs

Leg Press
20x90
20x90
20x90
12x180
12x230
12x230

Lying Hamstring Curl
15x30
15x30
12x60
12x60
12x60

Leg Extensions
20x60
20x60
20x90
16x120

Leg Press
15x180
15x180
15x180
15x180



04.24.12 - 02/84
Chest / Triceps

DB Bench
10x40
10x45
10x50
10x55
10x60
7x65

Incline Fly
15x30
12x35

Pullovers
12x40
10x50

Rope Extension
12x90
12x100
10x100

Behind Head Cable Press
12x60
12x70
12x90

Overhead DB Extension (seated)
12x30
11x40
8x50



04.25.12 - 03/84
Rest Day

Ran some errands around town. Really wanted to ride the bike but the it rained all day.

[xdarthveganx]

Rad. Keep it up Chris, I will be following this. xvx

[xChrisZx]

Well... I have been lazy once again. Not hitting the gym consistently or riding my bike like I should be.
I have only put in maybe 50 miles in the past week or so on the bike. The weather is much nicer now so that is going to change.

I am also getting back to the basics with my lifting. I pulled out my copy of the encyclopedia of modern bodybuilding and am started the basic program in there. A couple of years ago I followed this and start getting huge then fell off again. I have a real issue with that that I need to work on.
Anyway here was my workout today...

DB Bench
15x45
12x55
8x60
8x65

Fly Machine
15x90
12x105
10x120
8x150

Incline BB Bench
15x45
12x75
10x85
6x110

Bent Over BB Rows
15x65
12x85
10x125
8x145

Lat Pull Down
15x80
12x110
12x130
12x170

DEADS
10x135
6x185
3x225

Crunches
5 sets of 25

Food wise I kept things simple. Protein shakes, oats, 1 banana, NOW Carbo Gain, seitan, broccoli and sweet potatoes. I still have a salad to eat today and a protein shale before bed.

Arms and shoulders tomorrow.

[ZP Mach 3]

What up! So I've been reading your post over the past couple of days because I'm starting Kris' workout program on Monday. I've got some questions if you don't mind answering. Do you take ALL the supplements you first listed? Have you omitted any/added any? What does a daily meal ALWAYS consist of? Any tips or tricks to tell those of us interested in this workout program? The supplements are a bit of concern for me because it looks like a lot, and I'm pretty damn poor, haha. I put all of those things in a shopping cart at bodybuilding.com and saw the checkout price and said "well fuck that" and closed the page. If this post seems ridiculous I apologize, I've never posted on a forum or anything before. Thanks for your time, keep up the good work, and I love the tattoos.

[xChrisZx]

Working figuring out a workout plan that is a good mix of cycling and weight lifting.
Did my 2nd race this past weekend. Didn't do so hot but I still finished and had fun. Stepping up my game now.

[xChrisZx]

30.3 miles in 1:43:59. 17.5 mph average. By next week i should be over 1,000 miles on the bike this year.


Todays post ride smoothie/juice - kale, celery, green pepper, watermelon, strawberry, protein powder, carbo gain and water. Delicious