xChrisZx

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

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!

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!

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.

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.

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.

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

Why not online?

Trueprotein.com is your best bet for cheap protein.

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.

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.

Protein shake around 9:30.

I actually fall asleep between 10:30-11:30.

Solid progress man. Its rad to see another vegan straight edge dude here. So many records I'd grab off your label, Iron rain, anchor, the list goes on haha

Thanks dude!

I have maybe 2-3 copies of that Iron Rain 7" left. And check out that Less Life record.

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.

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.

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

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?

Week 8, Day 7

Rest / Cardio

Same workout as yesterday. 45 minutes on the bike trainer

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.

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.

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)

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.

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!

get big or die tryin'

GET HUGE OR GET FAT TRYING!

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.

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)