xChrisZx Training Journal - Back On Track
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: xChrisZx Training Journal aka How I punish myself daily
03.13.12
28.3 miles in 1:47:31. 15.7 mph average
28.3 miles in 1:47:31. 15.7 mph average
Re: xChrisZx Training Journal aka How I punish myself daily
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!
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!
Re: xChrisZx Training Journal aka How I punish myself daily
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.
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.
Re: xChrisZx Training Journal aka How I punish myself daily
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!
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!
Re: xChrisZx Training Journal aka How I punish myself daily
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!
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!
Re: xChrisZx Training Journal aka How I punish myself daily
03.21.12
Another solid 20 miles in 1:14:14. 16.1 mph average. Feeling good. Need to get faster.
Another solid 20 miles in 1:14:14. 16.1 mph average. Feeling good. Need to get faster.
Re: xChrisZx Training Journal aka How I punish myself daily
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
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
Re: xChrisZx Training Journal aka How I punish myself daily
03.22.12
Evening LBS group ride - 24.1 miles in 1:27:55. 16.4 mph average.
Evening LBS group ride - 24.1 miles in 1:27:55. 16.4 mph average.
Re: xChrisZx Training Journal aka How I punish myself daily
03.25.12
LBS group ride - 53.2 miles
LBS group ride - 53.2 miles
Re: xChrisZx Training Journal aka How I punish myself daily
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.
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
- Elephant
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Re: xChrisZx Training Journal - Back On Track
Rad. Keep it up Chris, I will be following this. xvx
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
Re: xChrisZx Training Journal - Back On Track
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.
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.
Re: xChrisZx Training Journal - Back On Track
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.
Re: xChrisZx Training Journal - Back On Track
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.
Did my 2nd race this past weekend. Didn't do so hot but I still finished and had fun. Stepping up my game now.
Re: xChrisZx Training Journal - Back On Track

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
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