vegansludge Posted January 8, 2012 Share Posted January 8, 2012 Ok maybe not one more tofu omelette. Decided to just double up on my evening shake and head to bed early to spend some extra time with the wife and son. Your dedication to your routines and nutrition were already admirable but this post just proves you're definitely going to keep progressing. Sounds stupid but I feel like a lot of people, at some point or another, lose track of their priorities when they start really focusing on training. Way to keep it in perspective. And way to kill that last leg session. Leg presses after squats and curls is always a challenge but your numbers are still solid as hell. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 8, 2012 Author Share Posted January 8, 2012 Thanks!Luckily I am self employed so I am able to make more time for the wife and baby than most people but with lifting and eating constantly it can be a bit tricky. Luckily today and tomorrow are just rest/cardio days so I am not going to be at the gym forever and can just hang out with them all day. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 8, 2012 Author Share Posted January 8, 2012 Day 21/84 - Week3, Day 7Cardio Walked my big dog (lab pit mix) for 50 minutes.Notes: Pretty easy stuff today. Just walk the dog and talk to my dad for 50 minutes about sports. Tomorrow is another cardio day so it's more easy stuff. Then Tuesday is back and biceps.3 Weeks down 9 more to go! Link to comment Share on other sites More sharing options...
xChrisZx Posted January 9, 2012 Author Share Posted January 9, 2012 Day 22/84 - Week 4, Day 1Cardio Walked my big dog (lab pit mix) for 50 minutes.Notes: Another easy day. Talked to my dad and then best friend on the phone while walking the dog. Getting stoked for a good back and biceps day tomorrow. Took some progress pictures today. Will have those up later this afternoon. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 10, 2012 Author Share Posted January 10, 2012 Today's progress pictures. Feeling like I am making some progress compared to the pictures I posted last week.Any thoughts anyone? Link to comment Share on other sites More sharing options...
xChrisZx Posted January 10, 2012 Author Share Posted January 10, 2012 Day 23/84 - Week 4, Day 2Back & Biceps It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.To say that put me in a good mood would be an understatement.The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude. Todays workout 20 Minute Cardio before and after lifting Barbell Twists - 150 Each Side (300 total) with a small 18lb 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)10x7510x9012x10512x12012x135 Bent Over BB Row10x6512x9512x11512x135 One Arm DB Row10x2512x3512x40 Lat Pulldown (Machine)10x9012x12012x13511x150 DB Bi Curl10x20TRIPLE Drop Sets10x35, 8x25, 8x158x35, 6x25, 8x158x30, 8x20, 8x15 EX Bar CurlTRIPLE Drop Sets12x50, 12x40, 12x3012x50, 10x40, 10x3010x50, 10x40, 10x30 Barbell Twists - 150 Each Side (300 total) with a small 18lb bar on my shoulders Tomorrow is going to be a solid shoulders day. Feeling pumped as hell right now. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 11, 2012 Author Share Posted January 11, 2012 Protein ice cream will probably be better if I started using almond milk. Oh well water for now. It is a nice change of pace instead of my evening shake. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 12, 2012 Author Share Posted January 12, 2012 Day 24/84 - Week 4, Day 3Shoulders 20 Minute Cardio before and after liftingBarbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders Side Lat Raises10x1510x1512x2012x2510x30 Military Press10x30Drop Sets10x40, 10x3010x45, 6x3510x45, 6x35 Rear Delt Machine12x7520x105 (partial reps) Chest tomorrow Link to comment Share on other sites More sharing options...
xChrisZx Posted January 13, 2012 Author Share Posted January 13, 2012 Day 25/84 - Week 4, Day 4Chest 20 Minute Cardio before and after liftingBarbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders Fly Machine10x7510x7512x135, 12x105, 12x7510x135, 8x105, 8x7512x135, 6x105, 6x75 Machine Bench10x90, 10x75, 10x6010x105, 10x90, 10x7510x120, 8x90, 8x75 Incline Fly12x25, 12x20, 12x1512x25, 12x20, 12x1512x25, 12x20, 12x15 Next two days are rest/cardio days. Perfect timing with the snow we are getting. Depending on how much snow we get overnight I might just set up the cycling trainer and ride for a bit. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 14, 2012 Author Share Posted January 14, 2012 Day 26/84 - Week 4, Day 5Rest/Cardio Shoveled snow for 45 minutes straight Link to comment Share on other sites More sharing options...
xChrisZx Posted January 14, 2012 Author Share Posted January 14, 2012 Day 27/84 - Week 4, Day 6Legs Weighed in at 219.8. Feeling good. Might take some progress pictures on Monday. We shall see. I don't like having two days off in a row so I went ahead and switched today's day off with tomorrows leg day. 20 Minute Cardio before and after liftingBarbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders Leg Press80x90 (20x feet at bottom, 20x feet 1 inch up, 20x halfway up, 20x top of plate)80x120(20x feet at bottom, 20x feet 1 inch up, 20x halfway up, 20x top of plate)80x165(20x feet at bottom, 20x feet 1 inch up, 20x halfway up, 20x top of plate) Leg Extensions15x6015x105, 15x75, 15x4515x135, 10x105, 10x7520x165 (some full reps, mostly partial till burnout) Notes: I was supposed to superset Squats with the Leg Presses but it was douche bag central at the gym today. Still feel like I got an awesome workout today though. Last night and today I had some Gimmie Lean Sausage Style as my protein. That stuff is super lean (hence the name) but is jammed packed with sodium. I have no plan on making it a regular addition to my diet but it was a nice (and very flavorful) chance of pace compared to my tofu. I had a real urge to eat something bad for me yesterday but I held tight. I think the Gimmie Lean helped curb that also. Rest/Cardio day tomorrow.Getting pumped as hell to start week 5 of this program! Link to comment Share on other sites More sharing options...
xChrisZx Posted January 15, 2012 Author Share Posted January 15, 2012 Day 28/84 - Week 4, Day 7Cardio/Rest 42 minute / 2 mile walk on the treadmill. Pretty easy stuff. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 16, 2012 Author Share Posted January 16, 2012 Day 29/84 - Week 5, Day 1Triceps/Calves/Abs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball Tri V-Bar Pushdown10x8010x9015x120, 15x90, 15x6015x130, 10x100, 10x7013x130, 10x100, 10x70Notes: Accidentally did an extra warmup set. Probably should have started lighter for the triple drop sets in order to do 3 sets of 15 on the triple drops. Either way it was an awesome workout. Close Grip Barbell Bench10x4510x5512x95, 12x85, 12x6512x95, 10x85, 10x6512x95, 10x85, 10x65Notes: Have not done this workout in awhile so it was a bit weird at first. Felt like I did really well on this one. Cable Overhead Tri Pull10x6010x7010x100, 10x80, 10x6010x100, 10x80, 10x6010x100, 10x80, 10x60Notes: The last triple drop set was painful and started to get a bit sloppy. Pushed through though. Calf Raise5x20x210 Weighted Sit Up Machine10x3012x4512x6012x75 Hanging leg Raise2x15xBW Link to comment Share on other sites More sharing options...
vegansludge Posted January 17, 2012 Share Posted January 17, 2012 It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.To say that put me in a good mood would be an understatement.The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude. I'll second his statement - your progress photos are showing off your progress! I'll also second your statement about the gym being douche-bag central lately; the newbies have arrived at my gym and so many bros curling in the rack/stacking plates onto the leg press and only doing 1/4 reps. However, you're still getting some killer work outs in so I take it you've also mastered the art of navigating the douche-baggery. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 18, 2012 Author Share Posted January 18, 2012 It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.To say that put me in a good mood would be an understatement.The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude. I'll second his statement - your progress photos are showing off your progress! I'll also second your statement about the gym being douche-bag central lately; the newbies have arrived at my gym and so many bros curling in the rack/stacking plates onto the leg press and only doing 1/4 reps. However, you're still getting some killer work outs in so I take it you've also mastered the art of navigating the douche-baggery. Thanks. I see myself everyday so I am very critical of my progress. Luckily most of the douche bags have not been at the gym lately. I really just need to start waking up earlier and to avoid almost everyone. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 18, 2012 Author Share Posted January 18, 2012 (edited) Day 30/84 - Week 5, Day 2Shoulders 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball Barbell Shoulder Press10x5010x6010x80Notes: Could have started heavier. Played it safe though since I have not done this workout in awhile. BB Shoulder Press (behind head)15x5010x80, 7x70Notes: Went too low on the last two reps and I think I pinched something in the base of my neck. I have been using a heating pad and stretching it out as much as possible. Hopefully it fixes itself soon. Machine Lat Raise10x45, 10x3010x45, 10x3010x60, 10x4510x75, 10x60Notes: I am starting to love drop sets. Barbell Shrugs15x13512x18512x185Notes: Should have brought my straps. My grip was shit on the last set. Delt Machine15x6015x7512x7510x7510x7510x7510x75Notes: Got super sore at the last sets and my neck started to bug me. Final notes: Switched todays rest/cardio day with tomorrows workout. My best friend is currently finishing up a drive from Texas to Indiana for my sons baptism/baby party this Sunday. Pumped to hangout with him and his old lady tomorrow. Bummed that I can't eat like a champ with him like we usually do. I have been out of Xtend for the past week and it is driving me nuts. I returned a bad flavor to bodybuilding.com and it is taking forever for them to recieve it. Luckily I was able to grab a quick scoop from a guy at the gym. I also went ahead and broke down and bought a back up small tub from amazon. That and my new tub of protein will be here tomorrow. Having my evening shake then heading to bed. Edited January 21, 2012 by xChrisZx Link to comment Share on other sites More sharing options...
xChrisZx Posted January 19, 2012 Author Share Posted January 19, 2012 Day 31/84 - Week 5, Day 3Rest/Cardio Did a straight 40 minutes on the treadmill. Pretty basic stuff.My new tub up protein and Xtend came in today. I am really happy about that to say the least. Not having my morning protein shake really sucked. The hot oatmeal I had instead was a nice change of pace but I just felt off without it. Took a random nap this afternoon which threw off my meals a bit but this whole day has been off. Back on track in the morning. Should be a good day tomorrow. Chest & Triceps and then hanging out and probably getting tattooed. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 20, 2012 Author Share Posted January 20, 2012 Got in a solid lift today. will have a proper update in the morning. Had a very busy day today. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 21, 2012 Author Share Posted January 21, 2012 Day 32/84 - Week 5, Day 4Chest / Triceps 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball DB Bench10x3510x458x558x606x70Notes: very pleased to put up 70 pounds Incline DB Bench10x2510x3010x4010x4510x45, 8x35, 8x25 Fly Machine10x7510x758x90, 8x758x105, 8x908x120, 8x105 Tri Pushdown V Bar10x7010x8012x90, 12x8012x90, 12x8012x100, 12x90Notes: Struggled hard with that last set. Really starting to love the V Bar more than the rope. Overhead Cable Extension10x5010x6012x70, 10x6010x80, 10x7010x90, 10x80 Close Grip Bench (ez curl bar)12x4012x5012x60Notes: I had two more sets to do but I had my bench stolen from me when I went to get a drink. Final notes: Very stoked to have my Xtend back in my regular rotation. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 21, 2012 Author Share Posted January 21, 2012 Day 33/84 - Week 5, Day 5Chest / Triceps 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball Lying Leg Curl10x4510x4510x60, 10x4510x60, 10x4510x60, 10x4510x60, 10x45 Romanian Deads10x6510x6518x9518x115Notes: Wish I had my straps with me. Grip started crapping out at the end of those last two sets. Leg Press (narrow stance)10x9010x9020x18020x180Notes: Did these on the regular leg press instead of the leg press machine. Felt great. Leg Extensions 10x6010x7520x90, 20x75, 20x6016x105, 16x75, 16x6016x120, 10x90, 10x60 Calf Press (on leg press machine)10x18016x225, 16x19516x255, 16x22516x255, 16x225 Final Notes: Still stoked to have my Xtend back. My meals were off again today. I ate the right foods but between getting up late, getting into my first ever fender bender on the drive home from the gym, having to run errands to beat the snow and then getting tattooed last minute things were just off. Link to comment Share on other sites More sharing options...
vegansludge Posted January 21, 2012 Share Posted January 21, 2012 Final Notes: Still stoked to have my Xtend back. My meals were off again today. I ate the right foods but between getting up late, getting into my first ever fender bender on the drive home from the gym, having to run errands to beat the snow and then getting tattooed last minute things were just off. Glad that you're okay after the fender bender - hope the car faired just as well. Jealous of you getting tattooed - I haven't had the money for it in so long. And, in the grand scheme of things, what really matters is that you met your calories/macros so I wouldn't worry too much about it. I'm impressed with how heavy you go after doing cardio and that you do even more after lifting. My legs would probably fall off. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 22, 2012 Author Share Posted January 22, 2012 Final Notes: Still stoked to have my Xtend back. My meals were off again today. I ate the right foods but between getting up late, getting into my first ever fender bender on the drive home from the gym, having to run errands to beat the snow and then getting tattooed last minute things were just off. Glad that you're okay after the fender bender - hope the car faired just as well. Jealous of you getting tattooed - I haven't had the money for it in so long. And, in the grand scheme of things, what really matters is that you met your calories/macros so I wouldn't worry too much about it. I'm impressed with how heavy you go after doing cardio and that you do even more after lifting. My legs would probably fall off. The car is bent up some. Mostly broken plastic. Sadly it won't be cheap to fix.The guy who tattooed me is my best friend so that helps.I technically fell a meal short but I doubled up on my evening shake and added oats just for good measure. Even though I usually don't eat carbs like that after 6 I said fuck it. I needed something more than just my protein shake. The cardio is pretty much just walking at 2..9-3.2 mph. So it's nothing like running a couple of miles. There are times that I have to force myself to do it after a heavy legs day though. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 22, 2012 Author Share Posted January 22, 2012 Day 34/84 - Week 5, Day 6Back/Biceps/Abs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball Lat Pulldown Machine12x105, 12x9012x120, 12x10512x135, 10x120Notes: Had my straps with me today so I used them on the last drop set. I wish my gym had a proper Cable Lat Pulldown. Cable Rows12x90, 12x7012x100, 12x8012x120, 12x100Notes: Could have one a bit heavier. Another thing I wish my gym had was a seated cable row set up. I make it work though. SUPERSETBent Over Barbell Rows12x9512x11512x135 Hyperextensions12x10lb medicine ball, 12xBodyweight12x10lb medicine ball, 12xBodyweight12x10lb medicine ball, 12xBodyweightNotes: Interesting superset but I enjoyed it. I play it safe on hyperextensions since I pulled something in my back last year and it made it very difficult to do anything for about a month. SUPERSETDB Bicep Curl10x258x358x35 Overhead Cable Curl8x40, 8x308x50, 8x408x50, 8x40Notes: Awesome superset! Should have started lower on the overhead cable curls but oh well. I had to do a couple of rest pauses to power through but I made it happen. Cable Bicep Curl12x50, 12x4012x60, 12x5012x70, 12x60Notes: Biceps were burning up at this point. Struggled but powered through like a champ. Weighted Sit Up Machine15x4515x6015x60Notes: Easy/basic stuff. I prefer hanging leg raises but this is what the plan called for today. Plus it's good to change things up as we all know. FINAL NOTES: Man I love back and biceps day. It's right up there with triceps as one of my favorites.Tomorrow is going to be a hectic day. We are throwing a "baby welcoming party" for our son. We didn't do a traditional baby shower because we think they are lame and we didn't know what we were having so we didn't want a bunch of neutral clothes.We are having a friend who owns a Mediterranean joint in town cater so I will be surrounded by hummus, falafel and all that tahini and olive oil. We are also having 3 different types of cake, a carrot with Bavarian cream filling/frosting, a white cake with cream cheese frosting and blueberry filling and finally a yellow cake with peanut butter cream cheese frosting and strawberry filling.I plan on preparing all of my meals first thing in the morning and bringing a cooler so I can stay on track. I will also bring my gallon jug of Xtend (I am sure the family will look at me like I am crazy) to stay hydrated / sane.I might allow myself to have a small piece of cake though. It is a celebration after all.Monday starts week 6 of 12. I am going to continue killing this thing and keep working to get in the best shape of my life. It's lame but here are some pictures I took right after my workout and before my final cardio. Pretty pleased with my arms right now. And please ignore the stupid faces I am making. Trying to flex and take a picture with your left hand is tricky business.http://i5.photobucket.com/albums/y194/xChrisZx/20120121_120206.jpghttp://i5.photobucket.com/albums/y194/xChrisZx/20120121_120340.jpg Link to comment Share on other sites More sharing options...
xChrisZx Posted January 23, 2012 Author Share Posted January 23, 2012 Day 35/84 - Week 5, Day 7Cardio/Rest Today was the party for my son. So I did not hit the gym for cardio. All of the running around and setting up and tearing down wore me out enough.Decided not to have a piece of cake at the party. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 23, 2012 Author Share Posted January 23, 2012 Day 36/84 - Week 6, Day 1Cardio/Rest Woke up feeling under the weather today. Still kind of feeling that way. Going to pump myself full of vitamin c to hopefully kick this out of my system. Went to the gym and knocked out only 30 minutes of cardio today. Wanted to do more but this cold is taking it out of me. We have a bunch of leftover cake and food (falafel, hummus and lentil soup) from yesterday. It is kind of driving me crazy that it is all in my fridge and I can't eat any of it. 5 weeks without a single cheat meal so far sometimes really wears on me. Oh well. Shoulders and calves tomorrow. Should be a good day assuming I kick this cold. Link to comment Share on other sites More sharing options...
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