xChrisZx Posted March 6, 2012 Author Share Posted March 6, 2012 Easy 35 minute spin on the trainer. Going to hit the gym and do some interval training on the trainer tomorrow. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 7, 2012 Author Share Posted March 7, 2012 03.06.12 Hit the gym hard today with a chest and back superset. SUPERSETLat Pull Down Machine50x4540x6030x7520x9010x120Incline DB Bench50x2540x3030x3520x4010x45 SUPERSETCable Rows10x12020x10030x8040x6050x40Cable Crossover10x6016x5025x4035x3050x20 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 9, 2012 Author Share Posted March 9, 2012 03.08.12Biceps / Triceps SUPERSETDB Bicep Curl15x2015x2512x3010x35Tri Cable Press15x5015x7015x9012x110 SUPERSETBB Curl15x4015x5012x60Dip Machine15x7515x9512x110 SUPERSETHammer Curls15x1515x2012x25Tri Cable Push Down15x8015x10012x120 Link to comment Share on other sites More sharing options...
xChrisZx Posted March 13, 2012 Author Share Posted March 13, 2012 03.11.12 Bike Ride31.2 miles in 02:01:17. Avg of 15.4 mph Link to comment Share on other sites More sharing options...
xChrisZx Posted March 13, 2012 Author Share Posted March 13, 2012 03.12.12Chest / Triceps Decline Bench15x4512x5010x60 DB Bench12x5010x656x70 Incline Fly12x2510x3010x35 Tricep V-Bar Pushdown15x9012x12010x140 Behind Head Cable Press15x8012x9010x110 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 14, 2012 Author Share Posted March 14, 2012 03.13.12 28.3 miles in 1:47:31. 15.7 mph average Link to comment Share on other sites More sharing options...
xChrisZx Posted March 15, 2012 Author Share Posted March 15, 2012 03.15.12Back / Biceps SUPERSETCable Rows15x10012x11012x12012x140Lat Pulldown15x9012x10512x12010x135 Deadlifts3x10x135 Hammer Curls20x1512x2010x25 Bicep EZ Bar Curls15x4012x5010x606x70 DB Bicep Curls15x2012x258x30 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! Link to comment Share on other sites More sharing options...
xChrisZx Posted March 16, 2012 Author Share Posted March 16, 2012 03.15.12Group 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 19, 2012 Author Share Posted March 19, 2012 03.19.12 Put in a quick 20.2 miles in 1:14:27 with an average of 16.2 mph. Slowly getting faster/better. Only one week till my first race! Link to comment Share on other sites More sharing options...
xChrisZx Posted March 21, 2012 Author Share Posted March 21, 2012 03.20.12Biceps / TricepsTwists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball SUPERSETPreacher Curls12x4012x5010x60, 10x40, 10x30Dip Machine12x8012x11010x125, 10x95, 10x80 SUPERSETEZ Bar Curls12x5012x60, 12x5010x70Tri Pushdown12x8012x100, 12x9012x120 Hammercurls12x1512x2012x25Tri Behind Head Press12x5012x6012x65 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! Link to comment Share on other sites More sharing options...
xChrisZx Posted March 22, 2012 Author Share Posted March 22, 2012 03.21.12 Another solid 20 miles in 1:14:14. 16.1 mph average. Feeling good. Need to get faster. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 23, 2012 Author Share Posted March 23, 2012 03.22.12 SUPERSETCable Row12x9012x10012x11012x130Decline DB Bench12x4012x4512x5012x60 SUPERSETBent Over BB Row12x9512x11512x135Incline DB Fly12x2512x3510x40 Cable Crossover12x4012x5010x60 Lat Pulldown12x10512x13512x150 Link to comment Share on other sites More sharing options...
xChrisZx Posted March 23, 2012 Author Share Posted March 23, 2012 03.22.12 Evening LBS group ride - 24.1 miles in 1:27:55. 16.4 mph average. Link to comment Share on other sites More sharing options...
xChrisZx Posted March 26, 2012 Author Share Posted March 26, 2012 03.25.12 LBS group ride - 53.2 miles Link to comment Share on other sites More sharing options...
xChrisZx Posted April 26, 2012 Author Share Posted April 26, 2012 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 - 01/84Legs Leg Press20x9020x9020x9012x18012x23012x230 Lying Hamstring Curl15x3015x3012x6012x6012x60 Leg Extensions20x6020x6020x9016x120 Leg Press15x18015x18015x18015x180 04.24.12 - 02/84Chest / Triceps DB Bench10x4010x4510x5010x5510x607x65 Incline Fly15x3012x35 Pullovers12x4010x50 Rope Extension12x9012x10010x100 Behind Head Cable Press12x6012x7012x90 Overhead DB Extension (seated)12x3011x408x50 04.25.12 - 03/84Rest Day Ran some errands around town. Really wanted to ride the bike but the it rained all day. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 1, 2012 Share Posted May 1, 2012 Rad. Keep it up Chris, I will be following this. xvx Link to comment Share on other sites More sharing options...
xChrisZx Posted May 22, 2012 Author Share Posted May 22, 2012 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 Bench15x4512x558x608x65 Fly Machine15x9012x10510x1208x150 Incline BB Bench15x4512x7510x856x110 Bent Over BB Rows15x6512x8510x1258x145 Lat Pull Down15x8012x11012x13012x170 DEADS10x1356x1853x225 Crunches5 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. Link to comment Share on other sites More sharing options...
ZP Mach 3 Posted May 26, 2012 Share Posted May 26, 2012 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. Link to comment Share on other sites More sharing options...
xChrisZx Posted June 19, 2012 Author Share Posted June 19, 2012 Working figuring out a workout plan that is a good mix of cycling and weight lifting.Did my 2nd race this past weekend. Didn't do so hot but I still finished and had fun. Stepping up my game now. Link to comment Share on other sites More sharing options...
xChrisZx Posted June 20, 2012 Author Share Posted June 20, 2012 http://24.media.tumblr.com/tumblr_m5x752ous61qb8ozqo1_500.jpg30.3 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.jpgTodays post ride smoothie/juice - kale, celery, green pepper, watermelon, strawberry, protein powder, carbo gain and water. Delicious Link to comment Share on other sites More sharing options...
xChrisZx Posted June 22, 2012 Author Share Posted June 22, 2012 Tried running yesterday. Went alright. Did a 1 mile run/walk mix in 12 minutes. I hate running but I want to get better at it. Link to comment Share on other sites More sharing options...
xChrisZx Posted June 22, 2012 Author Share Posted June 22, 2012 Todays bike ride24.2 miles in 1:23:32. 17.3 mph average.http://distilleryimage2.instagram.com/0ae416b0bc7d11e1ab011231381052c0_7.jpg Link to comment Share on other sites More sharing options...
xChrisZx Posted June 25, 2012 Author Share Posted June 25, 2012 Windy ride this morning.21.9 miles in 1:17:11. 17.0 mph average.http://25.media.tumblr.com/tumblr_m66gl1jnW11qb8ozqo1_500.jpg Link to comment Share on other sites More sharing options...
xChrisZx Posted June 27, 2012 Author Share Posted June 27, 2012 Today's bike ride 36.8 miles in 2:06:12. 17.5 mph average.http://25.media.tumblr.com/tumblr_m68dxtrJ9p1qb8ozqo1_500.jpg Link to comment Share on other sites More sharing options...
xChrisZx Posted June 28, 2012 Author Share Posted June 28, 2012 Ran 2 miles in 22 minutes. Signing up for a triathlon in 2.5 weeks. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now