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xChrisZx

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Posts posted by xChrisZx

  1. 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.

  2. Omg xtend is vegan? That is what my trainer wants me to drink!!

     

    Yes it is!

    Blue Raspberry is the best. Using it on a regular basis has really helped my recovery. And it tastes delicious.

     

    Right now I am doing 3 scoops on a gallon jug and drink that while I lift and sip on any leftover throughout the day and if I get tired of plain water I will have another scoop with 32 ounces of water.

  3. 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

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

  9. 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

  10. 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.

  11. 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.

  12. 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.

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