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xChrisZx Training Journal - Back On Track


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03.06.12

 

Hit the gym hard today with a chest and back superset.

 

SUPERSET

Lat Pull Down Machine

50x45

40x60

30x75

20x90

10x120

Incline DB Bench

50x25

40x30

30x35

20x40

10x45

 

SUPERSET

Cable Rows

10x120

20x100

30x80

40x60

50x40

Cable Crossover

10x60

16x50

25x40

35x30

50x20

 

A few hours later after a decent pasta, beans and broccoli meal I went out on the bike and rode the following...

 

34.8 miles in 1:53:36 with an average of 18.3 mph.

I had a great tail wind behind me most of the ride which was nice when it came to climbing

Got up to a top speed of 34.2 which is now the fastest I have ever been on my bike.

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03.08.12

Biceps / Triceps

 

SUPERSET

DB Bicep Curl

15x20

15x25

12x30

10x35

Tri Cable Press

15x50

15x70

15x90

12x110

 

SUPERSET

BB Curl

15x40

15x50

12x60

Dip Machine

15x75

15x95

12x110

 

SUPERSET

Hammer Curls

15x15

15x20

12x25

Tri Cable Push Down

15x80

15x100

12x120

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03.12.12

Chest / Triceps

 

Decline Bench

15x45

12x50

10x60

 

DB Bench

12x50

10x65

6x70

 

Incline Fly

12x25

10x30

10x35

 

Tricep V-Bar Pushdown

15x90

12x120

10x140

 

Behind Head Cable Press

15x80

12x90

10x110

 

Notes: Worked out at night instead of the morning today. Didn't feel like doing anything today and got pissed at myself for not doing anything so I went ahead and sucked it up and ended up having a great lifting session.

 

Weather has been amazing lately. Going to get out on the bike again tomorrow. Probably knock out another 30 miles tomorrow, weights/hard cycling Wednesday and then a group ride with the LBS Thursday.

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03.15.12

Back / Biceps

 

SUPERSET

Cable Rows

15x100

12x110

12x120

12x140

Lat Pulldown

15x90

12x105

12x120

10x135

 

 

Deadlifts

3x10x135

 

Hammer Curls

20x15

12x20

10x25

 

Bicep EZ Bar Curls

15x40

12x50

10x60

6x70

 

DB Bicep Curls

15x20

12x25

8x30

 

Spent most of the day yesterday doing yard work. So that was my workout for the day.

 

Doing a group ride with one of the local bike shops tonight. Stoked!

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03.15.12

Group ride with the local bike shop.

 

20 miles in 1:16:18 with an average of 15.7.

Good ride and had a great average going until we hit some tough hills. Brought down my average but I need to ride out those hills to get better.

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03.20.12

Biceps / Triceps

Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball

 

SUPERSET

Preacher Curls

12x40

12x50

10x60, 10x40, 10x30

Dip Machine

12x80

12x110

10x125, 10x95, 10x80

 

SUPERSET

EZ Bar Curls

12x50

12x60, 12x50

10x70

Tri Pushdown

12x80

12x100, 12x90

12x120

 

Hammercurls

12x15

12x20

12x25

Tri Behind Head Press

12x50

12x60

12x65

 

 

 

Notes: Feeling good. Bummed on the few pounds I gained since being off my program. Getting back into the swing of things with cycling as my main focus.

I need to figure out a good weight training program that goes along with the cycling.

 

One week till my race!

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  • 1 month later...

So I fell off the wagon a bit. Between wanting to eat regular food and being busy being a dad things just got carried away. Ihave been riding my bike like a maniac (about 450 miles so far this year) when the weather permits but the gym was kind of put on hold.

But not anymore!

 

Monday I restarted my 12 week workout plan from day 1. Starting to eat better in general (not as strict as before but still clean/healthy). Just ignore the two donuts and 7 ginger o's I ate tonight. To be honest I feel better after a solid workout and eating good as hell. Tonight I am just not feeling that. That's what I get for eating some bad stuff today.

 

Anyway... My weight never went high or anything like that. This morning I weighed in at 212.4. I sadly lost some muscle mass and gained some fat from when I was at my peak.

 

A couple of other things I am changing... I am actually going to take days off and let my body rest properly. I won't eat like crap (like I did today) but just carry on with my regular day. All of my cardio will be cycling based. I love it too much and I have a goal of 1500 miles to meet by the end of the riding season.

 

So here are my workouts from the past two days.

 

 

04.23.12 - 01/84

Legs

 

Leg Press

20x90

20x90

20x90

12x180

12x230

12x230

 

Lying Hamstring Curl

15x30

15x30

12x60

12x60

12x60

 

Leg Extensions

20x60

20x60

20x90

16x120

 

Leg Press

15x180

15x180

15x180

15x180

 

 

 

04.24.12 - 02/84

Chest / Triceps

 

DB Bench

10x40

10x45

10x50

10x55

10x60

7x65

 

Incline Fly

15x30

12x35

 

Pullovers

12x40

10x50

 

Rope Extension

12x90

12x100

10x100

 

Behind Head Cable Press

12x60

12x70

12x90

 

Overhead DB Extension (seated)

12x30

11x40

8x50

 

 

 

04.25.12 - 03/84

Rest Day

 

Ran some errands around town. Really wanted to ride the bike but the it rained all day.

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  • 3 weeks later...

Well... I have been lazy once again. Not hitting the gym consistently or riding my bike like I should be.

I have only put in maybe 50 miles in the past week or so on the bike. The weather is much nicer now so that is going to change.

 

I am also getting back to the basics with my lifting. I pulled out my copy of the encyclopedia of modern bodybuilding and am started the basic program in there. A couple of years ago I followed this and start getting huge then fell off again. I have a real issue with that that I need to work on.

Anyway here was my workout today...

 

DB Bench

15x45

12x55

8x60

8x65

 

Fly Machine

15x90

12x105

10x120

8x150

 

Incline BB Bench

15x45

12x75

10x85

6x110

 

Bent Over BB Rows

15x65

12x85

10x125

8x145

 

Lat Pull Down

15x80

12x110

12x130

12x170

 

DEADS

10x135

6x185

3x225

 

Crunches

5 sets of 25

 

Food wise I kept things simple. Protein shakes, oats, 1 banana, NOW Carbo Gain, seitan, broccoli and sweet potatoes. I still have a salad to eat today and a protein shale before bed.

 

Arms and shoulders tomorrow.

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What up! So I've been reading your post over the past couple of days because I'm starting Kris' workout program on Monday. I've got some questions if you don't mind answering. Do you take ALL the supplements you first listed? Have you omitted any/added any? What does a daily meal ALWAYS consist of? Any tips or tricks to tell those of us interested in this workout program? The supplements are a bit of concern for me because it looks like a lot, and I'm pretty damn poor, haha. I put all of those things in a shopping cart at bodybuilding.com and saw the checkout price and said "well fuck that" and closed the page. If this post seems ridiculous I apologize, I've never posted on a forum or anything before. Thanks for your time, keep up the good work, and I love the tattoos.

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  • 4 weeks later...

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

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