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xChrisZx

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Everything posted by xChrisZx

  1. Week 10, Day 3 Chest / Back SUPERSET Bench Machine 50x45 40x60 30x75 20x90 10x105 10x135 20x120 30x90 40x75 50x45 Row Machine 50x30 40x45 30x60 20x75 10x90 10x120 20x105 30x75 40x45 50x30
  2. What to eat before and after exercise By Robert Cheeke It's a great reminder on how and why proper nutrition affects your work outs. More people need to read this article!
  3. Got mine today but had a bit of an explosion. I spent an hour cleaning vitamineral green from my kitchen. Either way all of this stuff was awesome. Thanks again team!
  4. Week 10, Day 1 Cardio 50 minute walk with Diamond Week 10, Day 2 Rest / Cardio Lots of running around again today so I didn't even have the chance to get in my full cardio. Looking forward to punishing myself at the gym tomorrow.
  5. Week 9, Day 7 Rest I had to do a lot of running around out of town today so I took day off completely. I ate some chipotle and it was amazing. Should have not gotten any quac but oh well. That is my fat splurge for the week.
  6. Week 9, Day 6 Biceps / Triceps SUPERSET Peacher BB Curls 12x40 12x60 10x60, 10x40, 10x30 Tricep Dips 12x90 12x135 10x135, 10x105, 10x75 SUPERSET Tri Pushdown (v-bar) 12x90 12x120, 12x100 12x130 BB Curl 12x50 12x60, 12x40 12x60 SUPERSET Close Grip Bench 12x50 12x60 12x70 Hammer Curls 12x15 12x20 12x25 SUPERSET Bicep Cable Curl 12x50 12x60 12x70 Tri Pushdown (straight bar) 12x90 12x100 12x120 Final Notes: This was a quick workout. Didn't have time to do cardio or twists. Today I decided that I am going to start introducing some fats and other foods back into my diet. I am tired of eating like a poor person. So today I had some hummus with carrot sticks (and a few chips) and some tabouli salad. Just need to play it cool so I do not lose much progress. I am still going to hit the gym harder than ever so I should be just fine.
  7. Week 9, Day 5 Cardio / Rest Ran around and did some errands today with the wife and boy. Came home, took advantage of the warmish weather and hopped on the bike. In the grand scheme of things it was a pretty weak ride but for my first ride of the year in cold windy-ish weather I was just happy to be out on the bike. 12.6 miles 13.9 mph avg (boo!) 21 mph max 54:21 Time
  8. Why not online? Trueprotein.com is your best bet for cheap protein.
  9. Week 9, Day 4 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball. SUPERSET Bent Arm DB Pullover 10x40 12x45 12x50 10x55 DB Bench 10x50 8x60 7x70 5x70 Notes: Really wanted to hit 80 on the DB bench but it didn't happen. Not worried about it though because it will come with time. Hitting 75 last week was awesome though. SUPERSET Incline DB Fly 10x25 12x30 10x40 Bent Over BB Row 12x65 12x95 12x115 12x135 SUPERSET Cable Crossover 10x30 12x40 12x50 12x60 One Arm DB Row 10x30 12x35 12x40 12x45 Notes: Repping 60 on the cable crossovers felt pretty badass. SUPERSET Lat Pulldown 10x60 12x75 12x105 12x135 DB Bench 10x35 8x40 6x50 5x60 Notes: So spent on the DB Bench. Final Notes: My friend Steven came out to lift with me today. One of my sweatiest workouts in a long time. Pushed myself and Steven really hard.
  10. It's all personal preference. I take mine with water because I don't want the extra fat/calories. If I wasn't cutting I would mix it with almond milk.
  11. Protein shake around 9:30. I actually fall asleep between 10:30-11:30.
  12. Thanks dude! I have maybe 2-3 copies of that Iron Rain 7" left. And check out that Less Life record.
  13. Week 9, Day 3 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball Squats 20x135 10x185 10x185 Notes: Wanted to go heavy but decided to play it safe and just rep out an extra set of 10x185. Good burn afterwards. Leg Press Machine 10x225 10x225 10x225, 10x195, 10x165 DB Straight Leg Deads 10x40 10x50 10x60 Notes: The power rack and smith were bring used by bros so I had to settle for DB's. Lying Leg Curl 20x45 15x60 6x75 Notes: Pretty pathetic Final Notes: Yesterday was a day where I had some serious food cravings and felt a bit miserable. My wife was enjoying pizza and brownies (both made by me) and I was eating my boring food. So today I didn't feel like going to the gym but I did and am glad I did. A good gym session always cheers me up. Bought some PB2 today from amazon. Will be here tomorrow. I am sure it will help with the cravings. I think I might have some abs wanting to break through the top when I flex. Still have some love handles and extra fat to shed but I can feel them more and more everyday.
  14. Week 9, Day 2 Cardio / Rest 45 minutes on the bike trainer. I really want some of the pizza and brownies I made for my wife last night.
  15. Week 9, Day 1 Shoulders / Calves / Abs 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball Calf Raise (on leg press machine) 5x15x215 Barbell Military Press 50x20 40x30 30x40 20x50 10x60 Notes: Drop Sets Drop Sets Drop Sets Barbell Military Press (Behind head) 10x70 20x50 30x40 40x30 50x20 Notes: Drop Sets Drop Sets Drop Sets GIANT SET Upright BB Row 3x10x50 (wide, medium, narrow) 3x7x60 (wide, medium, narrow) 3x5x70 (wide, medium, narrow) Triple Drop Set 8x60 7x50 6x40 Hanging Leg Raise 3x20
  16. Glad this thread popped up. I was going to start one if I couldn't find anything. Anyway... I plan on making this the year that I do a bike race or two. Once I finish my current weight lifting plan I want to start my bike training for the spring/summer. I should have been training over the whole winter but oh well. Anyone have any plans to follow or anything?
  17. Week 8, Day 7 Rest / Cardio Same workout as yesterday. 45 minutes on the bike trainer
  18. Week 8, Day 6 Rest / Cardio Decided today was a good day to start my cycling training for this upcoming spring. So I set up my trainer and rode my bike for 45 minutes.
  19. Week 8, Day 5 Biceps / Triceps 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSET BB Bicep Curls 50x20 40x30 30x40 20x50 10x60 10x70 20x50 30x40 40x30 50x20 Tricep V-Bar Pressdown 50x50 40x60 30x70 20x80 10x90 10x110 20x100 30x90 40x80 50x60 Final Notes: One of the best arm workouts I have ever done. Felt swoll as hell.
  20. Week 8, Day 4 Back / Chest 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSET Bent Over Rows 20x85 15x95 15x115 DB Bench 10x65 8x75 Notes: Putting up 75 for 8 reps is a new best for me. Felt like a damn champ afterwards. SUPERSET Cable Rows 15x110 15x130 15x150 Incline DB Bench 12x40 12x50 12x60 SUPERSET 10x125 10x155 Incline BD Fly 10x30 10x35 Deads/Partial Deads 10x135 8x185 15x135 (partial)
  21. Week 8, Day 3 LEGS 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSET Lying Leg Curls 20x75 Leg Extensions 40x90 Notes: I love leg extensions but hate lying leg curls. I wish we had a regular leg curl machine at the gym. Squats 10xBar 20x135 10x185 5x225 Notes: Supposed to do 40, 30 and 10 reps but I prefer doing heavy squats instead of high reps. SUPERSETS Leg Extensions 20x90 290x105 Lying Leg Curls 20x60 20x60 Final Notes: Feeling awesome.
  22. Week 8, Day 2 Cardio / Rest Walked on the treadmill for 50 minutes. Nothing special. My shoulders are REALLY sore from yesterdays workout. Legs day tomorrow!
  23. I did not watch the super bowl this year. Not because I don't like football (i love it) but because I didn't care about either team playing. I am already getting ready for baseball season to start.
  24. Week 8, Day 1 Shoulders / Calves / Abs 25 Minute Cardio before and after lifting Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball Side Lat Raises Pyramid 50x5, 40x10, 30x13, 20x20, 10x25 Drop Set 10x25, 10x20, 10x15, 10x10, 10x5 Notes: This BURNED me up! Ever doing the first 50x5 started to burn near the end. Had to do a few rest pauses here and there but powered through. Machine Shoulder Press 10x60 10x90 10x120, 10x105, 10x90 Notes: Still felt burned up from the Lat Raises but I think I could have gone heavier. Shrugs 10x135 12x225 12x225 Notes: Haven't done regular barbell shrugs in awhile but I love doing them. Felt pretty awesome about being back up to 225 on these. SUPERSET Calf Raise (on leg press machine) 12x225, 12x195 12x225, 12x195 12x225, 12x195 Calf Raise (standing) 3 x BW x Failure Sit ups (with legs on bench) 2 sets of 30 (10 full, 10 bottom reps, 10 top reps)
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