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xChrisZx Training Journal - Back On Track


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I started getting into the swing of doing things right almost two weeks ago.

 

Today makes Week 2 Day 11 of the Kris Gethin 12 Week daily trainer for me.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

 

A few quick stats about myself as of today

Vegan for 9 years (meat free for 12)

Age - 28

Height - 6'0"

Weight - 225.8 (already down from 230 when I first started)

 

Since I started I have been eating really clean. My protein shakes, oats, tofu, sweet potatoes, broccoli and other green veggies make up my diet. Pretty much a vegan version of what Kris Gethin recommends.

 

I currently am taking the following supplements / vitamins

 

Supps

70% Pea 30% Rice protein mix from TrueProtein.com

Beta Alanine

Sci Fit Kre Alkalyn Powder

Scivation Xtend - Bummed that it is not naturally sweetened but it really helps make sure I get my 1.5 gallons of water a day and I really feel like it has helped with my recovery.

L-Arginine

L-Glutamine

 

Vitamins

Raw One For Men multivitamin

Deva B12

Deva Omega 3 DHA

Now Foods Sprirulina

Vitamin C

Chewable Papaya Enzyme

Edited by xChrisZx
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Todays workout was a pretty quick and easy one.

 

20 minutes walking on a treadmill (1 mile)

 

Calf raises (on leg press machine)

2 warm up sets: 10x150, 10x150

4 Working sets: 12x180, 12x195, 12x210, 12x235

 

Standing Calf Raises

4 sets of 20 reps bodyweight only

 

Hanging Leg Raise

3 Sets of 20 reps

 

20 minutes walking on a treadmill (1 mile)

 

Since today was pretty quick/easy I am looking forward to a nice heavy back and biceps workout tomorrow.

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Todays workout

Week 2 Day 5 (day 12)

 

20 min 1 mile walk on a treadmill

 

Reverse grip pulldown (Sadly we only have a lat pull down machine at my gym so I just reverse grip on it and deal with it)

Warm up: 10x60

Working Sets: 10x90, 10x90, 10x120

 

Lat Pull Down (machine)

Warm up: 10x90

Working Sets: 10x120, 10x120, 9x135

 

One Arm DB Rows

Warm up: 10x20

Working Sets: 10x25, 10x30, 10x35

 

Romanian Deadlifts

Warm up: 10x65

Working Sets: 16x85, 16x95, 16x115

 

Hammer Curls

Warm up: 10x15

Working Sets: 12x20, 12x25, 12x30

 

Preacher Machine Curl

Warm up: 10x30

Working Sets: 15x45, 15x60, 12x70

 

EZ Bar Curl

Warm up: 10x40

Working Sets: 10x50, 10x60, 9x70

 

20 min 1 mile walk on a treadmill

 

Another great workout. Abs are feeling tore up (in a good way) from yesterdays hanging leg raises.

 

Tomorrow is supposed to be a light cardio day but I am working 12 hours. I will be on my feet the whole time so I will just count it.

Time to make lunch and prep food for tomorrow.

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Sub'ing this log for sure. What are your weight loss goals, if you don't mind me asking?

 

Don't mind at all.

 

I am wanting to get down to the 195-200 range.

 

It's been a couple of years since I was at that weight but I was not really in shape at the time.

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Food is prepped and in tupperware for tomorrow and my arsenal of shakes are ready to go.

 

http://29.media.tumblr.com/tumblr_lx1sw40rH11qb8ozqo1_500.jpg

 

From right to left.

Morning shake with 2 scoops of protein, 1/2 cups of oats, beta alanine, kre alkalyn and glutamine.

Post "workout" shake with 1 scoop protein, 1/2 cup of NOW Foods CARBO GAIN, 1 tablespoon carob powder, beta alanine, kre alkalyn and glutamine.

Evening shake with 1 scoop of protein and glutamine.

Back up/extra shake with 1 scoop of protein and glutamine.

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Hi there, I am going through these journals, and I was just wondering what the numbers mean? Preacher Machine Curl

Warm up: 10x30

Working Sets: 15x45, 15x60, 12x70

 

Is that sets/weight? Reps?? Thanks!

 

It's Reps/Weight.

So for the warm up I did 10 reps at 30 pounds and my working sets was 3 Sets of 15, 15, and 12 reps at different weight.

Hopefully that makes sense.

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Legs today went alright.

 

20 Min walking on a treadmill before and after weights.

 

Super Set

Leg Extensions - 20x60, 20x60, 20x75

Lying Hamstring Curls - 15x45, 15x45, 15x60

 

Partial reps

Leg Extensions - 20x120, 20x150, 20x180

 

Superset

Squat - 50x45 (bar), 50x45 (bar)

Standing Leg Curl - 20x20, 20x25

 

Working all day yesterday really took a lot out of me. Haven't worked a wedding since early November before the baby came.

Started getting light headed and way too worn out to finish two more supersets of Squats and Standing Leg Curls. So I played it safe and just powered through 2 Supersets. Last thing I want to do i injure myself.

 

Week 3 of my 12 weeks start tomorrow - http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3.html

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Feeling WAY better than yesterday. Had a much better night of sleep last night.

I really need to start trying to go to sleep earlier and getting up earlier though.

 

Today's workout - Chest & Triceps

 

Cardio 20 minutes before and after lifting

 

Barbell Twists - 150 Each Side (300) with a small 15lb bar on my shoulders

 

DB Bench

10x45

10x50

8x60

8x65

 

DB Pullover

10x35

12x45

10x55

 

Incline Fly

12x25

12x25

12x35

DROP SET 10x25, 10x20, 10x15

 

Cable Rope Overhead Extension

12x100

DROP SET 10x110, 8x90, 8x70, 8x50, 12x40

DROP SET 12x100, 8x80, 8x60, 10x40

 

Dip Machine

12x75

12x75

12x90

 

Lying DB Tri Extension (was supposed to be a superset with push ups but my tri's were so tore up I just went to the dip machine and knocked out 3 sets of 12 reps at 45. Totally weak.)

12x15

12x15

12x15

 

Bench dips

3x10xBW

 

Barbell Twists - 150 Each Side (300) with a small 15lb bar on my shoulders

 

Taking a progress picture later today. Might post it up.

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Signed up for the bodybuilding.com 100k Transformation Challenge Today. http://www.bodybuilding.com/fun/100K-challenge-registration.html Going to bust my ass!

If anyone here is on Bodyspace add me - http://bodyspace.bodybuilding.com/xChrisZx/

Progress pictures from today. Please excuse my fatness.

 

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/01/02/18578932/progresspic/1XCzdvxJ6ed9NDJiwWnNHlqJ46c8s1289.jpeghttp://imagecdn.bodybuilding.com/img/user_images/growable/2012/01/02/18578932/progresspic/1vLB5Y6jFA3kCDiF5b3FFx4MppdD7g0607.jpeg

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Holy shit I feel good today. Got a great night of sleep and the boy has been good all day today.

Came home to find that my flavor packs from True Protein came in just in time for my post workout shake. Peanut Butter and Jelly and Creamy Peanut Butter.

 

Todays workout

 

20 Minute Cardio before and after lifting

 

Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders

 

Reverse grip pulldown (Sadly we only have a lat pull down machine at my gym so I just reverse grip on it and deal with it)

10x65

10x95

10x125

10x140

 

Lat Pulldown (Machine)

15x125

12x140

12x145

 

Bent Over DB Rows (should have gone heavier)

15x20

15x25

15x30

 

Pull Up (Assist machine - lame I know. Damn weak upper body)

8x135 assist

8x135 assist

8x135 assist

 

DB Bicep Curl

10x20 - Standing

12x25 - Sitting

12x25 - Sitting

12x30 - Sitting

 

Barbell Preacher Curl

10x30

14x40

14x40

10x50

 

DB Spider Curl

15x15

15x15

15x15

 

Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders

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Just got home from doing my cardio. Instead of doing 2 rounds of 20 minutes today I just did a straight 45 minutes (just over 2.5 miles) on the elliptical.

Tomorrow is supposed to be another cardio day but I am going to switch it with Fridays workout (shoulders, calves & abs) because we have to take the boy to visit our midwife on friday.

 

Feeling good.

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Todays workout

 

20 Minute Cardio before and after lifting

 

Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders

 

SUPERSET

Side Lat Raise - 15x15, 15x20, 15x20

Front DB Raise - 15x15, 15x20, 15x20

 

Machine Shoulder Press (should have started heavierr)

10x30

15x45

15x60

15x90

 

Bent Over Rear Delt Raise

20x10

20x10

20x10

20x10

20x10

20x10

20x10

 

Sit Up Machine

15x45

15x60

15x60

 

Calf Raise

20x225

20x255

20x255

 

Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders

 

Notes: I am really feeling a good burn from the barbell twists. Hopefully in the end they really help tighten everything up. My biggest fear is ending up with extra skin. I have a few stretch marks from my teenage years but I am sure I will be fine.

Weighed myself yesterday and I was down .6 of a pound. Weighed today and was up .4 of a pound. I know you are not supposed to weigh yourself daily... Oh well. I will wait will Monday for my official weigh in.

 

Tomorrow is going to be a day of running errands and cardio.

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Weighed myself yesterday and I was down .6 of a pound. Weighed today and was up .4 of a pound. I know you are not supposed to weigh yourself daily... Oh well. I will wait will Monday for my official weigh in.

 

I decided today that I'm going to up my calories and not weigh myself for two weeks to see how much I gain from it (since I'm trying to put on mass/gain strength). After that, I'm only going to do a weekly weigh-in on the same day, same time, same circumstances. I'd recommend doing that because so many factors contribute to daily weight fluctuations and it can drive you crazy, especially when you're on a cut. Plus, you're doing awesome already so no sense in adding any stress when you don't need it.

 

Seriously mirin' those calf raises, by the way.

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Weighed myself yesterday and I was down .6 of a pound. Weighed today and was up .4 of a pound. I know you are not supposed to weigh yourself daily... Oh well. I will wait will Monday for my official weigh in.

 

I decided today that I'm going to up my calories and not weigh myself for two weeks to see how much I gain from it (since I'm trying to put on mass/gain strength). After that, I'm only going to do a weekly weigh-in on the same day, same time, same circumstances. I'd recommend doing that because so many factors contribute to daily weight fluctuations and it can drive you crazy, especially when you're on a cut. Plus, you're doing awesome already so no sense in adding any stress when you don't need it.

 

Seriously mirin' those calf raises, by the way.

 

Thanks.

Yeah I am not stressing hard over it. It's just a tad frustrating.

I am already starting to see some changes in the mirror. Plus I told my wife to tell me if I am just getting fat and not doing this right. Haha.

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Decided to keep things consistent and weigh in today like I have in the past and came in at 222.0! Down 1.8 pounds. Not too shabby if you ask me. More would be nice but I am on the right track either way.

 

Today was a lot of running around so my meals were a bit off time wise. Still got everything else but had to move things around a tad.

 

It was a simple cardio day today. We are currently having some unusually warm weather right now so instead of hitting the gym I took one of my dogs for a 50 minute walk through town.

 

Tomorrow is going to be a killer legs day so I am about to have my evening shake and get to bed nice and early.

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Day 20/84 - Week3, Day 6

Legs

 

20 Minute Cardio before and after lifting

 

Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a small 15lb bar on my shoulders

 

Leg Extensions

10x75

10x90

DROP SET - 20x120, 15x90, 15x75, 15x60, 20x45, 20x30

Notes: This tore my legs up! Such an awesome/painful burn after this. Had to walk straight legged for a sec afterwards.

 

Squats

10x45

10x65

15x95

15x115

15x125

Notes: This was supposed to be my last workout of the day but the leg press machine and traditional leg press were both in use so I did squats instead. The plan called for doing 30 rest pause reps instead of the 15 I did. I decided to play it safe and just knock out a very strong 15 on my 3 working sets instead of potentially hurting myself. Just over a year ago I was repping out 225 no problem. That's what happens when you fall off working out.

 

Lying Hamstring Curls

10x45

20x60

15x75

15x75

Notes: The 75 just seemed heavier than usual today. Probably should have done another set at 60 or just gone up a smaller amount.

 

Leg Press

20x75

20x75

30x135 (rest pause)

30x150 (rest pause

30x165 (rest pause)

Notes: Tired as hell at this point. I prefer doing the traditional leg press but the machine is a bit easier on my back and since I was already torn up from the other lifts doing the machine was just a better option for me.

 

Feeling good still.

Tomorrow is another rest/cardio day and also marks the end of the 3 week of this program. 1/4 of the way done!

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