xChrisZx

Day 20/84 - Week3, Day 6 Legs 20 Minute Cardio before and after lifting Barbell Twists (before and after lifting) - 150 Each Side (300 total) with a small 15lb bar on my shoulders Leg Extensions 10x75 10x90 DROP SET - 20x120, 15x90, 15x75, 15x60, 20x45, 20x30 Notes: This tore my legs up! Such an awesome/painful burn after this. Had to walk straight legged for a sec afterwards. Squats 10x45 10x65 15x95 15x115 15x125 Notes: This was supposed to be my last workout of the day but the leg press machine and traditional leg press were both in use so I did squats instead. The plan called for doing 30 rest pause reps instead of the 15 I did. I decided to play it safe and just knock out a very strong 15 on my 3 working sets instead of potentially hurting myself. Just over a year ago I was repping out 225 no problem. That's what happens when you fall off working out. Lying Hamstring Curls 10x45 20x60 15x75 15x75 Notes: The 75 just seemed heavier than usual today. Probably should have done another set at 60 or just gone up a smaller amount. Leg Press 20x75 20x75 30x135 (rest pause) 30x150 (rest pause 30x165 (rest pause) Notes: Tired as hell at this point. I prefer doing the traditional leg press but the machine is a bit easier on my back and since I was already torn up from the other lifts doing the machine was just a better option for me. Feeling good still. Tomorrow is another rest/cardio day and also marks the end of the 3 week of this program. 1/4 of the way done!

Dumbbell chest workouts are one of my favorites. Keep up the good work dude!

It was most likely an honest mistake. Thinking otherwise is stupid. My only complaint is that the shipping could be faster.

Decided to keep things consistent and weigh in today like I have in the past and came in at 222.0! Down 1.8 pounds. Not too shabby if you ask me. More would be nice but I am on the right track either way. Today was a lot of running around so my meals were a bit off time wise. Still got everything else but had to move things around a tad. It was a simple cardio day today. We are currently having some unusually warm weather right now so instead of hitting the gym I took one of my dogs for a 50 minute walk through town. Tomorrow is going to be a killer legs day so I am about to have my evening shake and get to bed nice and early.

I decided today that I'm going to up my calories and not weigh myself for two weeks to see how much I gain from it (since I'm trying to put on mass/gain strength). After that, I'm only going to do a weekly weigh-in on the same day, same time, same circumstances. I'd recommend doing that because so many factors contribute to daily weight fluctuations and it can drive you crazy, especially when you're on a cut. Plus, you're doing awesome already so no sense in adding any stress when you don't need it. Seriously mirin' those calf raises, by the way. Thanks. Yeah I am not stressing hard over it. It's just a tad frustrating. I am already starting to see some changes in the mirror. Plus I told my wife to tell me if I am just getting fat and not doing this right. Haha.

Dude, PB2 is actually ideal for a cut: 2 tablespoons is 1.5(f)/5(p)/5© with 2g of fiber - so much easier to fit into cutting macros than regular peanut butter. It also comes in chocolate, apparently, if you're into that. Yeah the nutritional info looks awesome for it. But right now my diet is super clean and has me eating zero nuts, oils or fruits. It sounds awful but it has been pretty easy so far. Once I am done I am going to order that PB2 and destroy it!

Todays workout 20 Minute Cardio before and after lifting Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders SUPERSET Side Lat Raise - 15x15, 15x20, 15x20 Front DB Raise - 15x15, 15x20, 15x20 Machine Shoulder Press (should have started heavierr) 10x30 15x45 15x60 15x90 Bent Over Rear Delt Raise 20x10 20x10 20x10 20x10 20x10 20x10 20x10 Sit Up Machine 15x45 15x60 15x60 Calf Raise 20x225 20x255 20x255 Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders Notes: I am really feeling a good burn from the barbell twists. Hopefully in the end they really help tighten everything up. My biggest fear is ending up with extra skin. I have a few stretch marks from my teenage years but I am sure I will be fine. Weighed myself yesterday and I was down .6 of a pound. Weighed today and was up .4 of a pound. I know you are not supposed to weigh yourself daily... Oh well. I will wait will Monday for my official weigh in. Tomorrow is going to be a day of running errands and cardio.

I can back Flaxmeal also. I am not using any right now since I am doing a huge cut but when I am not, I throw it on everything. That PB2 stuff sounds awesome. Will have to get some after this cut. The only advantage that Nitrofusion has over your TP mix is the added BCAA's and glutamine. Personally I like adding those myself.

Just got home from doing my cardio. Instead of doing 2 rounds of 20 minutes today I just did a straight 45 minutes (just over 2.5 miles) on the elliptical. Tomorrow is supposed to be another cardio day but I am going to switch it with Fridays workout (shoulders, calves & abs) because we have to take the boy to visit our midwife on friday. Feeling good.

Once I am done with my current program I am giving this a shot.

Next two days are cardio days / days off. I might throw some abs into the mix also just for fun.

Holy shit I feel good today. Got a great night of sleep and the boy has been good all day today. Came home to find that my flavor packs from True Protein came in just in time for my post workout shake. Peanut Butter and Jelly and Creamy Peanut Butter. Todays workout 20 Minute Cardio before and after lifting Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders Reverse grip pulldown (Sadly we only have a lat pull down machine at my gym so I just reverse grip on it and deal with it) 10x65 10x95 10x125 10x140 Lat Pulldown (Machine) 15x125 12x140 12x145 Bent Over DB Rows (should have gone heavier) 15x20 15x25 15x30 Pull Up (Assist machine - lame I know. Damn weak upper body) 8x135 assist 8x135 assist 8x135 assist DB Bicep Curl 10x20 - Standing 12x25 - Sitting 12x25 - Sitting 12x30 - Sitting Barbell Preacher Curl 10x30 14x40 14x40 10x50 DB Spider Curl 15x15 15x15 15x15 Barbell Twists - 150 Each Side (300 total) with a small 15lb bar on my shoulders

Signed up for the bodybuilding.com 100k Transformation Challenge Today. http://www.bodybuilding.com/fun/100K-challenge-registration.html Going to bust my ass! If anyone here is on Bodyspace add me - http://bodyspace.bodybuilding.com/xChrisZx/ Progress pictures from today. Please excuse my fatness. http://imagecdn.bodybuilding.com/img/user_images/growable/2012/01/02/18578932/progresspic/1XCzdvxJ6ed9NDJiwWnNHlqJ46c8s1289.jpeghttp://imagecdn.bodybuilding.com/img/user_images/growable/2012/01/02/18578932/progresspic/1vLB5Y6jFA3kCDiF5b3FFx4MppdD7g0607.jpeg

Feeling WAY better than yesterday. Had a much better night of sleep last night. I really need to start trying to go to sleep earlier and getting up earlier though. Today's workout - Chest & Triceps Cardio 20 minutes before and after lifting Barbell Twists - 150 Each Side (300) with a small 15lb bar on my shoulders DB Bench 10x45 10x50 8x60 8x65 DB Pullover 10x35 12x45 10x55 Incline Fly 12x25 12x25 12x35 DROP SET 10x25, 10x20, 10x15 Cable Rope Overhead Extension 12x100 DROP SET 10x110, 8x90, 8x70, 8x50, 12x40 DROP SET 12x100, 8x80, 8x60, 10x40 Dip Machine 12x75 12x75 12x90 Lying DB Tri Extension (was supposed to be a superset with push ups but my tri's were so tore up I just went to the dip machine and knocked out 3 sets of 12 reps at 45. Totally weak.) 12x15 12x15 12x15 Bench dips 3x10xBW Barbell Twists - 150 Each Side (300) with a small 15lb bar on my shoulders Taking a progress picture later today. Might post it up.

Legs today went alright. 20 Min walking on a treadmill before and after weights. Super Set Leg Extensions - 20x60, 20x60, 20x75 Lying Hamstring Curls - 15x45, 15x45, 15x60 Partial reps Leg Extensions - 20x120, 20x150, 20x180 Superset Squat - 50x45 (bar), 50x45 (bar) Standing Leg Curl - 20x20, 20x25 Working all day yesterday really took a lot out of me. Haven't worked a wedding since early November before the baby came. Started getting light headed and way too worn out to finish two more supersets of Squats and Standing Leg Curls. So I played it safe and just powered through 2 Supersets. Last thing I want to do i injure myself. Week 3 of my 12 weeks start tomorrow - http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3.html

yesterday was a long day. I was able to get all my meals in. 2 of them had 4 hour gaps between them but I still got them in. Finishing up my pre workout shake and heading to the gym where a legs day with 200 squats awaits me.

It's Reps/Weight. So for the warm up I did 10 reps at 30 pounds and my working sets was 3 Sets of 15, 15, and 12 reps at different weight. Hopefully that makes sense.

I am doing this in 30 minutes (vegan versions though) http://articles.elitefts.com/articles/nutrition/protein-ice-cream/

Food is prepped and in tupperware for tomorrow and my arsenal of shakes are ready to go. http://29.media.tumblr.com/tumblr_lx1sw40rH11qb8ozqo1_500.jpg From right to left. Morning shake with 2 scoops of protein, 1/2 cups of oats, beta alanine, kre alkalyn and glutamine. Post "workout" shake with 1 scoop protein, 1/2 cup of NOW Foods CARBO GAIN, 1 tablespoon carob powder, beta alanine, kre alkalyn and glutamine. Evening shake with 1 scoop of protein and glutamine. Back up/extra shake with 1 scoop of protein and glutamine.

I did a fast years ago and it worked well. These days I have zero interest in them. Just spread out your meals throughout the day and you should be fine. If you are concerned about eating carbs too late just cut them out of your last meal or two of the day. For me after 6-7ish I just eat my protein (tofu) and whatever green veggies for my last two meals of the day. I leave the sweet potatoes and quinoa for earlier in the day.

I have also become one of "those guys" at the gym because of this http://27.media.tumblr.com/tumblr_lx1qwqcboI1qb8ozqo1_500.jpg

Don't mind at all. I am wanting to get down to the 195-200 range. It's been a couple of years since I was at that weight but I was not really in shape at the time.

I do a pea/rice protein blend which has a great amino acid profile but I also take Xtend. I upped my dose to what is recommend on the bottle and I am not sure if it's me or the Xtend but I feel like I have been recovering better over the past few days. Plus it tastes really good.

Todays workout Week 2 Day 5 (day 12) 20 min 1 mile walk on a treadmill Reverse grip pulldown (Sadly we only have a lat pull down machine at my gym so I just reverse grip on it and deal with it) Warm up: 10x60 Working Sets: 10x90, 10x90, 10x120 Lat Pull Down (machine) Warm up: 10x90 Working Sets: 10x120, 10x120, 9x135 One Arm DB Rows Warm up: 10x20 Working Sets: 10x25, 10x30, 10x35 Romanian Deadlifts Warm up: 10x65 Working Sets: 16x85, 16x95, 16x115 Hammer Curls Warm up: 10x15 Working Sets: 12x20, 12x25, 12x30 Preacher Machine Curl Warm up: 10x30 Working Sets: 15x45, 15x60, 12x70 EZ Bar Curl Warm up: 10x40 Working Sets: 10x50, 10x60, 9x70 20 min 1 mile walk on a treadmill Another great workout. Abs are feeling tore up (in a good way) from yesterdays hanging leg raises. Tomorrow is supposed to be a light cardio day but I am working 12 hours. I will be on my feet the whole time so I will just count it. Time to make lunch and prep food for tomorrow.

Just checked their store and they only have mediums left http://ironrain.storenvy.com/products/138100-world-tank-top