xChrisZx Posted January 25, 2012 Author Share Posted January 25, 2012 Day 37/84 - Week 6, Day 2Shoulders / Calves 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball SUPERSETSide Lat Raise10x1510x1510x20, 10x15, 10x1010x20, 10x15, 10x1010x20, 10x15, 10x10 Front Plate Raise10x2510x2510x2510x25 SUPERSETDumbbell Military Press10x2010x208x30, 8x258x40, 8x358x50, 8x45 Bent Over Delt Raise10x1510x1512x2512x2512x25 Dumbbell Shrugs20x6020x7020x70 SUPERSETSeated Calf Raise (on leg press machine)12x225, 12x195, 12x16512x255, 12x225, 12x195 Standing Calf Raise 2 sets of body weight till failure Final Notes: Weighed in at 217 today! Stoked as hell on thatSwitched tomorrow and today so I would not have three days off in a row.Felt really fatigued today. Especially on the lat raises. It's interesting that I really felt this today but on the videos that go along with the program that was covered today. As much as it sucks the video stated that it is a positive sign. Using stored fat as energy for the workouts is good because it is burning the fat but sucks because it is a poor energy source (hence the fatigue). Either way I powered through. Pretty pleased with my last set of military presses. Felt like I could have gone up another 5-10 pounds. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 26, 2012 Author Share Posted January 26, 2012 Day 38/84 - Week 6, Day 3Cardio/Rest Between driving all over the place today, dealing with stupid family drama and being sick I only put in 30 minutes of cardio today. Sick or not I am getting pumped for a good chest, triceps and abs day in the morning. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 27, 2012 Author Share Posted January 27, 2012 Day 39/84 - Week 6, Day 4Chest/Triceps/Abs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball DB Bench10x2510x408x655x75Notes: First two sets were really light just to get the muscles warmed up. Some bouncing the weight to get things loose also. Decline DB Bench10x2510x408x55, 8x45, 8x35Notes: Haven't done this one in awhile. Could have gone up another 5 pounds on each drop set. Incline DB Fly10x2510x3010x40, 10x35Notes: Felt awesome after that last drop set. Cable Crossover10x4012x5010x70, 10x60 SUPERSETSkull crushers10x3010x4010x50Bent Arm Pullovers10x3010x4010x50 Seated Tri Press10x30 (standing)10x35 (standing)10x4510x55Notes: I had one more set to do but on the last set @ 55lbs I pinched a nerve at the base of my neck again. Same thing happened a week or two ago. This time it hurts more. Hopefully I can get rid of this soon. Machine Dips10x6010x9010x105Notes: Was supposed to be bench dips but I couldn't pull it off with this pain in my neck. Crunch Machine15x4512x6012x60 Final Notes: My neck hurts like hell. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 28, 2012 Author Share Posted January 28, 2012 Day 40/84 - Week 6, Day 5LEGS 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball Squats10x9510x1358x1558x155Notes: At the point was neck was still very sore so I played it safe. I probably could have gone heavier but my quads were burning up either way. Lying Ham Curls10x4510x6010x75Notes: Nice and slow reps. Good Burn. Leg Press12x9015x18015x18015x180Notes: Need to work on this and get my weight up higher. One Leg Leg Extensions20x4510x555x70Notes: I switched my legs with almost zero rest. Felt awesome. Leg Press Machine25x16525x19025x190Notes: Burn burn burn. Final Notes: I spent the night before nursing my neck. Lots of switching back and forth between heating pads and ice packs. Helped for sure but not as much as the Tiger Balm I bought at CVS. That stuff works wonders. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 28, 2012 Author Share Posted January 28, 2012 Day 41/84 - Week 6, Day 6Back & Biceps 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball Lat Pull Down10x9010x10512x13012x13510x150Notes: Went up 15 pounds on this. Very stoked. Focused on good slow reps and my form since I have gotten sloppy with this recently. One Arm DB Row10x2010x2512x3512x4010x45Notes: Another workout where my weight went up. Bent Over BB Row10x6510x8512x10512x12512x155Notes: Went up on this one also. Had to use straps on my last set. Grip still sucks. EZ Bar Curl10x4010x6010x707x80Notes: Haven't done 80 on this in a long time. Felt awesome. EZ Bar Concentration Curls15x3015x3015x3015x3012x4010x4010x40Notes: Was supposed to do machine preacher curls but I hate the machine we have at the gym. DB Bicep Curls10x2012x2510x3010x30Notes: Last set was rough. Had to do a quick rest (a couple of seconds) halfway through in order to finish. Final notes: VERY pleased with my performance today. Put on some more tiger balm after my shower today. Food notes: I am dying for some sort of cheat meal during the middle of the day lately but I haven't broke. Started eating some Worthington Jumbo Franks as my protein here and there. Just to change things up. I am drinking 1.5-2 gallons of water a day so I am not really too worried about the sodium content and the fat content is only slightly higher than tofu. It's a good way for me to "cheat" without really cheating. Tomorrow is a rest/cardio day. Won't be able to do my cardio till later in the day because the wife, boy and myself are going to SOXFEST (Chicago White Sox) in the morning. I want to get there nice and early in order to get certain autographs (total baseball nerd). I plan on prepping my meals here in the next couple of hours and try to be in bed early. WEEK 7 starts Monday. So goddamn stoked. Just need to stay focused and keep the diet in check. Weigh in and probably some progress pictures coming on Monday. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 29, 2012 Author Share Posted January 29, 2012 Just had a small conversation with myself (sounds crazy but I swear it's not) while prepping meals for tomorrow and doing dishes and I came to this conclusion... I need to treat the next 6 weeks like contest prep. No more of the jumbo franks. Very limited salt. Proper sleep. Extra intensity at the gym. Keep the minimal chit chat even tighter than it is already.I didn't lose 15 pounds by doing all of those things. Kicking these last 6 weeks into a higher gear.Not sure if I actually lost any weight this past week but we shall see what the scale says on Monday. I need to keep a "warrior" mindset for the next 6 weeks. Un-fucking-stoppable Link to comment Share on other sites More sharing options...
xChrisZx Posted January 30, 2012 Author Share Posted January 30, 2012 Day 42/84 - Week 6, Day 7Rest/Cardio Spent the day at SoxFest! No cardio but the meals were on point.http://s3.amazonaws.com/data.tumblr.com/tumblr_lyl574Svbj1qb8ozqo1_1280.jpg Shoulders, calves and abs tomorrow! Link to comment Share on other sites More sharing options...
xChrisZx Posted January 30, 2012 Author Share Posted January 30, 2012 Day 43/84 - Week 7, Day 1Shoulders / Calves / Abs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball DB Shoulder Press10x3010x3510x507x60Notes: Pushed hard as hell on that last set. 60 might be a PR. Side Lat Raises10x1510x1510x2010x3010x30Notes: Someone was using the 25's so I had to two do sets of 30. Struggled but knocked it out. Front DB Raise10x1510x2010x2010x25 Standing Cable Delt Raise10x2010x3010x30, 10x20Notes: Can't remember the last time I did this one. Pulled hard as hell but couldn't break 30 pounds. Wide Upright Rows15x4015x4015x4012x5012x5012x5012x50Notes: Nothing exciting here. Calf Raises (on leg press)20x27020x27020x270 Leg Raise Crunches3x20xBW Final Notes: Felt awesome after todays workout. My progress pictures are going up today. The difference from when I started to now is incredible. Can't wait to see what the next 6 weeks brings. Link to comment Share on other sites More sharing options...
xChrisZx Posted January 31, 2012 Author Share Posted January 31, 2012 Progress pictures are posted here - viewtopic.php?f=48&t=27610 Link to comment Share on other sites More sharing options...
xChrisZx Posted January 31, 2012 Author Share Posted January 31, 2012 Day 44/84 - Week 7, Day 2Chest / Triceps 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball Inclince Fly10x2010x2512x3512x40Notes: 40 is a new PR on this lift. Probably could have gone higher if I was doing lower reps. Felt good as hell. Machine Bench (not a cable machine)10x9010x9012x14011x140Notes: This machine starts at a normal width and brings the hands close to really work the inner chest. Felt a good burn on this one. Fly Machine12x10512x12012x135Notes: Basic stuff Dip Machine12x9010x1209x135 Overhead Cable Extension10x6015x8015x9015x100 Cable VBar Pushdown15x8012x9012x110 Final Notes: Switched yesterday and todays workouts (today was supposed to be an off day) but I decided to take tomorrow off before a heavy legs day on Thursday. Link to comment Share on other sites More sharing options...
C.O. Posted February 1, 2012 Share Posted February 1, 2012 And....the award for best training journal title goes to... xChrisZx for "How I punish myself daily". Nice work, and thanks for sharing with all of us and keeping up on your journal entries. -Dylan Link to comment Share on other sites More sharing options...
xChrisZx Posted February 1, 2012 Author Share Posted February 1, 2012 And....the award for best training journal title goes to... xChrisZx for "How I punish myself daily". Nice work, and thanks for sharing with all of us and keeping up on your journal entries. -Dylan Haha thanks! Link to comment Share on other sites More sharing options...
xChrisZx Posted February 1, 2012 Author Share Posted February 1, 2012 Someone asked what I eat so I figured I would go ahead and post it here finally. Here is what I have pretty much been eating everyday for the past 6 weeks. 9am (pre workout)2 Scoops protein (70% pea 30% rice mix from trueprotein.com)1/2 cup quick oats10 grams glutamine2 grams beta alanine2 grams kre alkalyn (creatine)1 - Deva CLA Cap1 - 500mg L-Carnitine1 - Deva Glucosamine2000mg Arginine 11:30 (post workout)1 scoop protein (70% pea 30% rice mix from trueprotein.com)1/2 cup NOW Foods Carbo Gain10 grams glutamine2 grams beta alanine2 grams kre alkalyn (creatine)1 - 1000mg Arginine 2:001/2 Block Extra Firm Tofu1/2 Cup of either sweet potato, brown rice or quinoa1/2 pound frozen broccoli1 - Raw One For Men1 - Deva CLA Cap1 - 500mg L-Carnitine1 - Deva Glucosamine1 - Vitamin D3 - Now Foods Spirulina1 - Deva Omega 31 - 1000mg Vitamin C1 - Now Foods B121 - Now Foods Turmeric 4:301/2 Block Extra Firm Tofu1/2 Cup of either sweet potato, brown rice or quinoa1/2 pound frozen broccoli 7:001/2 Block Extra Firm Tofu1/2 pound frozen broccoli 9:302 Scoops protein (70% pea 30% rice mix from trueprotein.com)5 Grams Glutamine1 - Deva CLA Cap1 - 500mg L-Carnitine1 - Deva Glucosamine All my protein shakes are mixed with water.I drink 1.5-2 gallons of water per day. 1 of those gallins is filled with 3 scoops of blue raspberry Xtend.Tofu is seasoned with chili, onion, garlic, black pepper and turmeric.I top the broccoli and quinoa/brown rice with a bit of nutritional yeast and braggs liquid aminos. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 2, 2012 Author Share Posted February 2, 2012 Day 45/84 - Week 7, Day 3Cardio / Rest 50 minute walk with my lab pitbull mix Diamond. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 3, 2012 Author Share Posted February 3, 2012 Day 46/84 - Week 7, Day 4Legs 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball Leg Extensions10x7510x9020 (1.5 reps) x10520 (1.5 reps) x12020 (1.5 reps) x125 Partial Leg Extensions 10x125, 10x110, 10x95, 10x70, 10x6510x190, 10x155, 10x140, 10x125, 10x110 Leg Press60x180 (20 at bottom of plate, 20 at mid, 20 at top)60x180 (20 at bottom of plate, 20 at mid, 20 at top) BB Lunges20xBW22x5022x50 Straigh Leg Deads10x6515x9512x11510x135 Link to comment Share on other sites More sharing options...
vegansludge Posted February 3, 2012 Share Posted February 3, 2012 50 minute walk with my lab pitbull mix Diamond. Weird, that's what I was going to name my next dog. Great minds think alike. Also how beneficial do you think using Xtend has been? Link to comment Share on other sites More sharing options...
xChrisZx Posted February 3, 2012 Author Share Posted February 3, 2012 50 minute walk with my lab pitbull mix Diamond. Weird, that's what I was going to name my next dog. Great minds think alike. Also how beneficial do you think using Xtend has been? We when adopted her I had all kinds of great male dog names picked out but zero female dog names. We ended up naming her after Diamond from Crime Mob - To put it plain and simple I love Xtend. When I went from drinking 1 scoop a day to 3-4 during and after my workouts I noticed a huge difference in my recovery. It's a bummer that it is artificially sweetened but the fake sugar also keeps me from eating something stupid / delicious. Link to comment Share on other sites More sharing options...
xChrisZx Posted February 3, 2012 Author Share Posted February 3, 2012 Day 47/84 - Week 7, Day 5Cardio / Rest 50 minute walk with my Puggle Saffie (Saffron). Weighed in at 215.2 today. Fuck yes! Link to comment Share on other sites More sharing options...
xChrisZx Posted February 4, 2012 Author Share Posted February 4, 2012 Day 48/84 - Week 7, Day 6Cardio / Rest 50 minute walk with my dog Diamond. Notes: Usually I am not crazy about having two days off in a row but after that leg workout I needed it. Getting ready for an awesome back and biceps workout tomorrow! Link to comment Share on other sites More sharing options...
C.O. Posted February 4, 2012 Share Posted February 4, 2012 Props on the ink, props on the arsenal of shakes, and props on sticking with your training journal all month. Hope you continue with it. I am helping check them and you have definitely qualified for a prize package. Great work! -Dylan Link to comment Share on other sites More sharing options...
xChrisZx Posted February 4, 2012 Author Share Posted February 4, 2012 Props on the ink, props on the arsenal of shakes, and props on sticking with your training journal all month. Hope you continue with it. I am helping check them and you have definitely qualified for a prize package. Great work! -Dylan Awesome! Really stoked to get the prize package. Robert and the crew have gone above and beyond with this. I used to post here years ago and am back and here to stay! Link to comment Share on other sites More sharing options...
xChrisZx Posted February 4, 2012 Author Share Posted February 4, 2012 Today and well... everyday's lunch. http://farm8.staticflickr.com/7002/6818378547_a8fcd1cc0d_z.jpg Link to comment Share on other sites More sharing options...
xChrisZx Posted February 5, 2012 Author Share Posted February 5, 2012 Day 49/84 - Week 7, Day 7Back / Biceps 25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball GIANT SETChin Ups8x135 (assist)10x135 (assist)8x135 (assist)6x135 (assist) Cable Rows10x7015x9015x10015x120 Lat Pull Down10x10515x12015x12015x120 NOTES: My chin/pull ups have always been super weak. They have gotten better I can do a few unassisted but for several sets I have to do them assisted (which I hate).Cable rows were pretty easy stuff. I really enjoy doing them to be honest.Lat pull downs were tough since they were the last in my Giant Set. Bent Over Barbell Rows10x7515x10515x12512x145Notes: Added 10 pounds since the last time I did these. Wish I had brought my straps for the last set but powered through. Hammer Curls20x1520x2020x20Notes: These always tear my biceps up in a good way. EZ Bar Curls10x4015x5012x6012x70Notes: Wanted to hit 80 on the last set but those hammer curls wouldn't let me. Felt good about the 70 either way. Rope Cable Hammer Curls20x3020x3020x40 Final Notes: Was kind of hoping the gym would be empty today because of the Super Bowl but there was a decent amount of people. Luckily the normal douchebags were not there so that made my life a bit easier. Wish I did not forget my headphones at home. The gym music has been so bad lately.Tomorrow is supposed to be a day off but I am tired of days off right now so I am going to switch tomorrow and tuesday. Shoulders, Calves and abs tomorrow then a day off then a heavy legs day. Sounds good to me. Link to comment Share on other sites More sharing options...
robert Posted February 5, 2012 Share Posted February 5, 2012 Nice journal, Chris! Seriously awesome stuff! Nice pic of Cutler too! Saw him a few days ago and hoping to get a workout in with him this week while I'm in Vegas. Have a great one. So awesome to have you here on the forum! -Robert Link to comment Share on other sites More sharing options...
xChrisZx Posted February 6, 2012 Author Share Posted February 6, 2012 Nice journal, Chris! Seriously awesome stuff! Nice pic of Cutler too! Saw him a few days ago and hoping to get a workout in with him this week while I'm in Vegas. Have a great one. So awesome to have you here on the forum! -Robert Thanks Robert! I'll be here for awhile. Jealous you might be lifting with Cutler! Link to comment Share on other sites More sharing options...
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