My training/nutrition log for 2011 -CHRIS250

[Chris250]

Hi Mike, yes I did brother. Can't wait to order the Isolate!! That was some great tasting and smooth protein. Did the new flavors come in yet? I forget to ask you about perhaps a Chocolate/Mint flavor. Also, I didnt use the Xplosion as of yet: waiting for my big match. That will be a true test for me. Speaking of which..I do not know how in the hell I can create a non -boring match for an hour. I have been studying some dvds though. I think I will my construct my match along the lines of what I saw Austin Aries vs Tyler Black did...a good solid 40 minutes of ring time and the rest "working" outside the ring... Clearing out PM box now.

I think the new flavors should be in by the weekend...I'll put up a new thread when they do come in...maybe I can get mike to do a small discount for the new flavors...:thumbsup:

 

[Chris250]

good week of training...diet went good to...didnt have any real cravings, felt strong in the gym, better than last week...My body is getting use to doing keto again...Once Im use to it, my energy levels are good, and I feel strong in the gym....Volume wise I've cut back some...
Where before I was doing say, 12-15 sets for chest, I've done more of a HIT type of training (going to failure, rest pauses, negatives) doing 6-7 sets for chest...Although, If I feel good, then I will do more sets...but I go by how I feel and what my body is telling me...

 

[mickdoo]

Your last show you were ripped to the bone, didn't you use the Palumbo keto diet? Whatever it was it worked...

 

[Chris250]

Your last show you were ripped to the bone, didn't you use the Palumbo keto diet? Whatever it was it worked...

I worked with Magnum last year..and yes we used his version of a keto diet...it worked great...and this year, Mike and I decided to go this route again..just wiht little twist here and there...

 

[lilarnold]

yeah, amazing part is im using less amounts in super supplements then I have for a few years now..just my health is better, and im doing some other things to produce growth...

can you elaborate?????.....never mind...i read your answer above

 

[lilarnold]

cant wait to see you onstage again brother!

 

[irish2003]

chris, just saw the video of the gym on your FB page.....that looks like a FUN GYM to train at.......i hope the music was loud too!

 

[Chris250]

It was a good time yesterday at Midwest Iron...Shane Reis, Mike Moore, John Q and I hit back there...Here are some pics...Bent Rows, Rack Deads, lat pulldowns, and db pullovers...

 

[Chris250]

chris, just saw the video of the gym on your FB page.....that looks like a FUN GYM to train at.......i hope the music was loud too!

yes, it was a great gym... the gym has a good group of guys there ...

 

[nuknuk]

nice pics.

 

[Goody]

Nice log and great job man. I'll be following closely

 

[Chris250]

Had a great chest and tricep workout last nite...

first up

smythe incline press - 90 x 15, 180 x 15, 270 x 10 x 8 + drop set to 180 for 8 reps
flat db fly's - 40 x 15, 60 x 12, 75 x 10, 85 x 8
cable crossovers - 30 x 15, 40 x 15, 50 x 12 + drop set to 30 for 8 reps

tricep rope pushdowns - 50 x 20, 65 x 15, 75 x 15
close grip press (smythe) - 90 x 20, 140 x 15, 180 x 12 x 12
cable overhead tricep extension - 50 x 20, 65 x 15, 75 x 15

overall great pump, good workout....fast paced

 

[Chris250]

Mike had me pull out about 4-5 grams of fats per meal...Just a slight loss in calories...about 250-300 cals overall ...not much but enough to lean down some more...fats are now about 10-12 grams per meal...

Had a great deltoid workout today...Did behind neck presses 3 sets 10 reps, cable side laterals 3 sets 12-15 reps, db side laterals 3 sets 12-15 reps (shorter reps, to work the lower part of the deltoid), cable high rows for rear delts 3 sets 12 reps, db bent laterals 3 sets 15,12,10 reps...

 

[Chris250]

good week so far...Did quads and some calves last night...

squats, leg presses, leg extensions, then calves I did some calf presses on the leg press

tonight im doing arms on there own....

 

[nuknuk]

any cardio yet?

 

[Chris250]

any cardio yet?

yeah Im doing around 30 mins or so per day...5 days per week

im trying something new this year with it..im trying out hit cardio or high intensity cardio..it really sucks, but I think its doing something good for me...gettting leaner at a faster rate...Im a slow cardio for a long peroid of time person normally...but Mike has me doing some new things this year..

 

[hiramabiff]

Thanks for the log bro, good stuff indeed. When you coming up to Chi-Town? We can hit up Pumps and the Hardcore gym down the street from my house. If anything, I know you will be up here for the Jr. Nationals. Check you PM's when you get a moment bro.

 

[nuknuk]

yeah Im doing around 30 mins or so per day...5 days per week

im trying something new this year with it..im trying out hit cardio or high intensity cardio..it really sucks, but I think its doing something good for me...gettting leaner at a faster rate...Im a slow cardio for a long peroid of time person normally...but Mike has me doing some new things this year..

hit cardio? i have no idea what that is.

 

[Chris250]

11 week out Iowa State/20 week out Jr.Nats

here are the updated pics, 255lbs about 5lbs less than 3 weeks ago..holding weight really well this year...

 

[mike ross]

hit cardio? i have no idea what that is.

HIIT cardio is high intensity interval training. I put most of my athletes and sports clients on it...some people cant handle it but most can...Chris is using it right now and by the looks of his pics its working...hes actually getting bigger and leaner simultaneously...hes not even on fat burners yet, and cardio is once daily....