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xChrisZx Training Journal - Back On Track


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Day 37/84 - Week 6, Day 2

Shoulders / Calves

 

25 Minute Cardio before and after lifting

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

 

SUPERSET

Side Lat Raise

10x15

10x15

10x20, 10x15, 10x10

10x20, 10x15, 10x10

10x20, 10x15, 10x10

 

Front Plate Raise

10x25

10x25

10x25

10x25

 

SUPERSET

Dumbbell Military Press

10x20

10x20

8x30, 8x25

8x40, 8x35

8x50, 8x45

 

Bent Over Delt Raise

10x15

10x15

12x25

12x25

12x25

 

Dumbbell Shrugs

20x60

20x70

20x70

 

SUPERSET

Seated Calf Raise (on leg press machine)

12x225, 12x195, 12x165

12x255, 12x225, 12x195

 

Standing Calf Raise

2 sets of body weight till failure

 

Final Notes: Weighed in at 217 today! Stoked as hell on that

Switched 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.

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Day 38/84 - Week 6, Day 3

Cardio/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.

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Day 39/84 - Week 6, Day 4

Chest/Triceps/Abs

 

25 Minute Cardio before and after lifting

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

 

DB Bench

10x25

10x40

8x65

5x75

Notes: First two sets were really light just to get the muscles warmed up. Some bouncing the weight to get things loose also.

 

Decline DB Bench

10x25

10x40

8x55, 8x45, 8x35

Notes: Haven't done this one in awhile. Could have gone up another 5 pounds on each drop set.

 

Incline DB Fly

10x25

10x30

10x40, 10x35

Notes: Felt awesome after that last drop set.

 

Cable Crossover

10x40

12x50

10x70, 10x60

 

SUPERSET

Skull crushers

10x30

10x40

10x50

Bent Arm Pullovers

10x30

10x40

10x50

 

Seated Tri Press

10x30 (standing)

10x35 (standing)

10x45

10x55

Notes: 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 Dips

10x60

10x90

10x105

Notes: Was supposed to be bench dips but I couldn't pull it off with this pain in my neck.

 

Crunch Machine

15x45

12x60

12x60

 

Final Notes: My neck hurts like hell.

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Day 40/84 - Week 6, Day 5

LEGS

 

25 Minute Cardio before and after lifting

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

 

Squats

10x95

10x135

8x155

8x155

Notes: 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 Curls

10x45

10x60

10x75

Notes: Nice and slow reps. Good Burn.

 

Leg Press

12x90

15x180

15x180

15x180

Notes: Need to work on this and get my weight up higher.

 

One Leg Leg Extensions

20x45

10x55

5x70

Notes: I switched my legs with almost zero rest. Felt awesome.

 

Leg Press Machine

25x165

25x190

25x190

Notes: 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.

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Day 41/84 - Week 6, Day 6

Back & Biceps

 

25 Minute Cardio before and after lifting

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

 

Lat Pull Down

10x90

10x105

12x130

12x135

10x150

Notes: 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 Row

10x20

10x25

12x35

12x40

10x45

Notes: Another workout where my weight went up.

 

Bent Over BB Row

10x65

10x85

12x105

12x125

12x155

Notes: Went up on this one also. Had to use straps on my last set. Grip still sucks.

 

EZ Bar Curl

10x40

10x60

10x70

7x80

Notes: Haven't done 80 on this in a long time. Felt awesome.

 

EZ Bar Concentration Curls

15x30

15x30

15x30

15x30

12x40

10x40

10x40

Notes: Was supposed to do machine preacher curls but I hate the machine we have at the gym.

 

DB Bicep Curls

10x20

12x25

10x30

10x30

Notes: 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.

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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

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Day 43/84 - Week 7, Day 1

Shoulders / Calves / Abs

 

25 Minute Cardio before and after lifting

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

 

DB Shoulder Press

10x30

10x35

10x50

7x60

Notes: Pushed hard as hell on that last set. 60 might be a PR.

 

Side Lat Raises

10x15

10x15

10x20

10x30

10x30

Notes: Someone was using the 25's so I had to two do sets of 30. Struggled but knocked it out.

 

Front DB Raise

10x15

10x20

10x20

10x25

 

Standing Cable Delt Raise

10x20

10x30

10x30, 10x20

Notes: Can't remember the last time I did this one. Pulled hard as hell but couldn't break 30 pounds.

 

Wide Upright Rows

15x40

15x40

15x40

12x50

12x50

12x50

12x50

Notes: Nothing exciting here.

 

Calf Raises (on leg press)

20x270

20x270

20x270

 

Leg Raise Crunches

3x20xBW

 

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.

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Day 44/84 - Week 7, Day 2

Chest / Triceps

 

25 Minute Cardio before and after lifting

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

 

Inclince Fly

10x20

10x25

12x35

12x40

Notes: 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)

10x90

10x90

12x140

11x140

Notes: 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 Machine

12x105

12x120

12x135

Notes: Basic stuff

 

Dip Machine

12x90

10x120

9x135

 

Overhead Cable Extension

10x60

15x80

15x90

15x100

 

Cable VBar Pushdown

15x80

12x90

12x110

 

 

 

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.

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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 oats

10 grams glutamine

2 grams beta alanine

2 grams kre alkalyn (creatine)

1 - Deva CLA Cap

1 - 500mg L-Carnitine

1 - Deva Glucosamine

2000mg Arginine

 

11:30 (post workout)

1 scoop protein (70% pea 30% rice mix from trueprotein.com)

1/2 cup NOW Foods Carbo Gain

10 grams glutamine

2 grams beta alanine

2 grams kre alkalyn (creatine)

1 - 1000mg Arginine

 

 

2:00

1/2 Block Extra Firm Tofu

1/2 Cup of either sweet potato, brown rice or quinoa

1/2 pound frozen broccoli

1 - Raw One For Men

1 - Deva CLA Cap

1 - 500mg L-Carnitine

1 - Deva Glucosamine

1 - Vitamin D

3 - Now Foods Spirulina

1 - Deva Omega 3

1 - 1000mg Vitamin C

1 - Now Foods B12

1 - Now Foods Turmeric

 

 

4:30

1/2 Block Extra Firm Tofu

1/2 Cup of either sweet potato, brown rice or quinoa

1/2 pound frozen broccoli

 

 

7:00

1/2 Block Extra Firm Tofu

1/2 pound frozen broccoli

 

 

9:30

2 Scoops protein (70% pea 30% rice mix from trueprotein.com)

5 Grams Glutamine

1 - Deva CLA Cap

1 - 500mg L-Carnitine

1 - 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.

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Day 46/84 - Week 7, Day 4

Legs

 

25 Minute Cardio before and after lifting

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

 

Leg Extensions

10x75

10x90

20 (1.5 reps) x105

20 (1.5 reps) x120

20 (1.5 reps) x125

 

Partial Leg Extensions

10x125, 10x110, 10x95, 10x70, 10x65

10x190, 10x155, 10x140, 10x125, 10x110

 

Leg Press

60x180 (20 at bottom of plate, 20 at mid, 20 at top)

60x180 (20 at bottom of plate, 20 at mid, 20 at top)

 

BB Lunges

20xBW

22x50

22x50

 

Straigh Leg Deads

10x65

15x95

12x115

10x135

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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.

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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

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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!

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Day 49/84 - Week 7, Day 7

Back / Biceps

 

25 Minute Cardio before and after lifting

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

 

GIANT SET

Chin Ups

8x135 (assist)

10x135 (assist)

8x135 (assist)

6x135 (assist)

 

Cable Rows

10x70

15x90

15x100

15x120

 

Lat Pull Down

10x105

15x120

15x120

15x120

 

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 Rows

10x75

15x105

15x125

12x145

Notes: Added 10 pounds since the last time I did these. Wish I had brought my straps for the last set but powered through.

 

Hammer Curls

20x15

20x20

20x20

Notes: These always tear my biceps up in a good way.

 

EZ Bar Curls

10x40

15x50

12x60

12x70

Notes: 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 Curls

20x30

20x30

20x40

 

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.

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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!

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