Jump to content

xChrisZx Training Journal - Back On Track


Recommended Posts

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

  • Replies 134
  • Created
  • Last Reply

Top Posters In This Topic

Top Posters In This Topic

Posted Images

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

Day 21/84 - Week3, Day 7

Cardio

 

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

Day 22/84 - Week 4, Day 1

Cardio

 

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

Day 23/84 - Week 4, Day 2

Back & 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)

10x75

10x90

12x105

12x120

12x135

 

Bent Over BB Row

10x65

12x95

12x115

12x135

 

One Arm DB Row

10x25

12x35

12x40

 

Lat Pulldown (Machine)

10x90

12x120

12x135

11x150

 

DB Bi Curl

10x20

TRIPLE Drop Sets

10x35, 8x25, 8x15

8x35, 6x25, 8x15

8x30, 8x20, 8x15

 

EX Bar Curl

TRIPLE Drop Sets

12x50, 12x40, 12x30

12x50, 10x40, 10x30

10x50, 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

Day 24/84 - Week 4, Day 3

Shoulders

 

20 Minute Cardio before and after lifting

Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders

 

Side Lat Raises

10x15

10x15

12x20

12x25

10x30

 

Military Press

10x30

Drop Sets

10x40, 10x30

10x45, 6x35

10x45, 6x35

 

Rear Delt Machine

12x75

20x105 (partial reps)

 

Chest tomorrow

Link to comment
Share on other sites

Day 25/84 - Week 4, Day 4

Chest

 

20 Minute Cardio before and after lifting

Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders

 

Fly Machine

10x75

10x75

12x135, 12x105, 12x75

10x135, 8x105, 8x75

12x135, 6x105, 6x75

 

Machine Bench

10x90, 10x75, 10x60

10x105, 10x90, 10x75

10x120, 8x90, 8x75

 

Incline Fly

12x25, 12x20, 12x15

12x25, 12x20, 12x15

12x25, 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

Day 27/84 - Week 4, Day 6

Legs

 

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 lifting

Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb bar on my shoulders

 

Leg Press

80x90 (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 Extensions

15x60

15x105, 15x75, 15x45

15x135, 10x105, 10x75

20x165 (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

Day 29/84 - Week 5, Day 1

Triceps/Calves/Abs

 

25 Minute Cardio before and after lifting

Twists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball

 

Tri V-Bar Pushdown

10x80

10x90

15x120, 15x90, 15x60

15x130, 10x100, 10x70

13x130, 10x100, 10x70

Notes: 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 Bench

10x45

10x55

12x95, 12x85, 12x65

12x95, 10x85, 10x65

12x95, 10x85, 10x65

Notes: 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 Pull

10x60

10x70

10x100, 10x80, 10x60

10x100, 10x80, 10x60

10x100, 10x80, 10x60

Notes: The last triple drop set was painful and started to get a bit sloppy. Pushed through though.

 

Calf Raise

5x20x210

 

Weighted Sit Up Machine

10x30

12x45

12x60

12x75

 

Hanging leg Raise

2x15xBW

Link to comment
Share on other sites

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

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

Day 30/84 - Week 5, Day 2

Shoulders

 

25 Minute Cardio before and after lifting

Twists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball

 

Barbell Shoulder Press

10x50

10x60

10x80

Notes: Could have started heavier. Played it safe though since I have not done this workout in awhile.

 

BB Shoulder Press (behind head)

15x50

10x80, 7x70

Notes: 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 Raise

10x45, 10x30

10x45, 10x30

10x60, 10x45

10x75, 10x60

Notes: I am starting to love drop sets.

 

Barbell Shrugs

15x135

12x185

12x185

Notes: Should have brought my straps. My grip was shit on the last set.

 

Delt Machine

15x60

15x75

12x75

10x75

10x75

10x75

10x75

Notes: 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 by xChrisZx
Link to comment
Share on other sites

Day 31/84 - Week 5, Day 3

Rest/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

Day 32/84 - Week 5, Day 4

Chest / Triceps

 

25 Minute Cardio before and after lifting

Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball

 

DB Bench

10x35

10x45

8x55

8x60

6x70

Notes: very pleased to put up 70 pounds

 

Incline DB Bench

10x25

10x30

10x40

10x45

10x45, 8x35, 8x25

 

Fly Machine

10x75

10x75

8x90, 8x75

8x105, 8x90

8x120, 8x105

 

Tri Pushdown V Bar

10x70

10x80

12x90, 12x80

12x90, 12x80

12x100, 12x90

Notes: Struggled hard with that last set. Really starting to love the V Bar more than the rope.

 

Overhead Cable Extension

10x50

10x60

12x70, 10x60

10x80, 10x70

10x90, 10x80

 

Close Grip Bench (ez curl bar)

12x40

12x50

12x60

Notes: 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

Day 33/84 - Week 5, Day 5

Chest / Triceps

 

25 Minute Cardio before and after lifting

Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball

 

Lying Leg Curl

10x45

10x45

10x60, 10x45

10x60, 10x45

10x60, 10x45

10x60, 10x45

 

Romanian Deads

10x65

10x65

18x95

18x115

Notes: Wish I had my straps with me. Grip started crapping out at the end of those last two sets.

 

Leg Press (narrow stance)

10x90

10x90

20x180

20x180

Notes: Did these on the regular leg press instead of the leg press machine. Felt great.

 

Leg Extensions

10x60

10x75

20x90, 20x75, 20x60

16x105, 16x75, 16x60

16x120, 10x90, 10x60

 

Calf Press (on leg press machine)

10x180

16x225, 16x195

16x255, 16x225

16x255, 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

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

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

Day 34/84 - Week 5, Day 6

Back/Biceps/Abs

 

25 Minute Cardio before and after lifting

Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball

 

Lat Pulldown Machine

12x105, 12x90

12x120, 12x105

12x135, 10x120

Notes: 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 Rows

12x90, 12x70

12x100, 12x80

12x120, 12x100

Notes: 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.

 

SUPERSET

Bent Over Barbell Rows

12x95

12x115

12x135

 

Hyperextensions

12x10lb medicine ball, 12xBodyweight

12x10lb medicine ball, 12xBodyweight

12x10lb medicine ball, 12xBodyweight

Notes: 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.

 

SUPERSET

DB Bicep Curl

10x25

8x35

8x35

 

Overhead Cable Curl

8x40, 8x30

8x50, 8x40

8x50, 8x40

Notes: 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 Curl

12x50, 12x40

12x60, 12x50

12x70, 12x60

Notes: Biceps were burning up at this point. Struggled but powered through like a champ.

 

Weighted Sit Up Machine

15x45

15x60

15x60

Notes: 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.jpg

http://i5.photobucket.com/albums/y194/xChrisZx/20120121_120340.jpg

Link to comment
Share on other sites

Day 36/84 - Week 6, Day 1

Cardio/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

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...