xChrisZx

01/84 - Chest / Triceps

Cardio - 20 minute walk on treadmill.

DB Bench

Warm Up

12x30

12x30

12x30

10x40

10x50

10x50

Incline Fly

15x25

15x25

Straight Arm Pullover

12x30

12x35

Rope Extension

12x80

12x90

10x100

Skull Crushers

12x30

10x30

12x30

Overhead DB Extension

12x35

9x40

9x40

Cardio - 20 minute walk on treadmill.

The past few months I have fallen off hard. Making 2013 the year I stay on track and take my fitness to a whole new level.

Roberts book is good stuff.

But in the end the only book you need is this - http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219

Sweet! I booked my flights to be in town the exact dates C.O. gets into town. Pumped!

 

This is going to be fun!

 

Chris, maybe see you as well? I get in on Oct 30th.

I'm flying home the 30th. Bummer.

I'll be there at the end of the month. Great city.

Chest & Back today

DB Bench

10x45

6x55

4x65

Incline DB Bench

10x35

6x45

4x50

Fly Machine

15x90

12x120

10x150

Lat Pull Down

15x100

12x130

10x160

Cable Row

15x110

10x130

10x150

Dead Lifts

10x135

6x155

4x205

Cold and slow run last night

http://app.strava.com/runs/22974910/embed/e42c51dcf7a454977cd08e8c363c2c21d9157a0d

I LOVE my Blendtec.

You will be happy with either machine.

3.3 mile run this morning. Wanted to ride but I need to get some cold gear.

http://app.strava.com/runs/22676890/embed/f35df771a07b60155a78d68a3f1b4d17361c8cd6

09.19.12

30 mile ride.

It was windy as hell so my average sucked.

http://app.strava.com/runs/22533519/embed/c75f0efcc33998c93fb0a13c0816c4f5396b8f7d

09.20.12

Shoulders / Arms

DB Shrugs

12x55

8x65

8x70

Lat Raise

10x20

6x25

4x30

Upright Row

10x50

6x60

4x70

Military DB Press

6x35

4x45

4x50

DB Curl

12x25

8x30

5x35

BB Curl

12x50

8x60

5x70

Tri Pushdown

12x100

8x120

6x140

Tri DB Press

12x55

8x60

3x65

Haven't updated in awhile.

Killed it in the Tri. Finished at 1:32:45. Way better than I thought I would. Can't wait to do another one.

Been riding and lifting here and there but nothing consistent. Back at it hard now though.

My son is 9 months, born at home, vegan, has never seen a doctor and perfectly healthy.

The only thing he has had was a vitamin k shot that our midwife recommended since he was three weeks early.

I did my first tri just 2 weeks ago and I am hooked. Signing up for another one in September.

07.08.12 - Another quarter mile swim. Lake Michigan was really really choppy and borderline dangerous due to the potential undertow. Either way knocked it out.

07.10.12

http://25.media.tumblr.com/tumblr_m6y7unptqi1qb8ozqo1_500.jpg

07.12.12

http://25.media.tumblr.com/tumblr_m71y9vqWOV1qb8ozqo1_500.jpg

I have to work all day tomorrow and then wake up super early Saturday morning for the Tri. Super stoked!

1/4 mile swim practice yesterday in Lake Michigan. Harder than I thought it would be. Need to get in a bunch of practice before next Saturday.

Had to watch my son solo this morning so I am doing my workout later tonight when it starts to cool down.

Going to attempt a ride run. Hopefully it goes well.

Haven't updated in a week so here is what I have been doing the past week.

06.29.12

Bike Ride

29 miles in 1:38:19. 17.7 mph average.

07.02.12

3 mile run in 33:50. Not breaking any speed records anytime soon but feeling good.

07.03.12

Bike Ride

14.5 miles in 48:12. 18.1 mph average.

Ran 2 miles in 22 minutes. Signing up for a triathlon in 2.5 weeks.

Today's bike ride

36.8 miles in 2:06:12. 17.5 mph average.

http://25.media.tumblr.com/tumblr_m68dxtrJ9p1qb8ozqo1_500.jpg

Windy ride this morning.

21.9 miles in 1:17:11. 17.0 mph average.

http://25.media.tumblr.com/tumblr_m66gl1jnW11qb8ozqo1_500.jpg

Todays bike ride

24.2 miles in 1:23:32. 17.3 mph average.

http://distilleryimage2.instagram.com/0ae416b0bc7d11e1ab011231381052c0_7.jpg

Tried running yesterday. Went alright. Did a 1 mile run/walk mix in 12 minutes. I hate running but I want to get better at it.

Ted, you should make a Strava group for this! Anyone with an android or iphone can download it for free.

That would help keep people on track and see how everyone else is doing also.

 

already have one son. =)

 

http://app.strava.com/clubs/5727

Just joined!

http://24.media.tumblr.com/tumblr_m5x752ous61qb8ozqo1_500.jpg

30.3 miles in 1:43:59. 17.5 mph average. By next week i should be over 1,000 miles on the bike this year.

http://24.media.tumblr.com/tumblr_m5x8x0fTBn1qb8ozqo1_500.jpg

Todays post ride smoothie/juice - kale, celery, green pepper, watermelon, strawberry, protein powder, carbo gain and water. Delicious

Ted, you should make a Strava group for this! Anyone with an android or iphone can download it for free.

That would help keep people on track and see how everyone else is doing also.

Should have grabbed one but didn't have the cash. Will have to next time around.