Chris Cruz Texas Bodybuilder

12/07/2023

Starting over is not easy. But I got s**t to do. Not my first time to start Bodybuilding again. More on that story another time.
EAT BIG, LIFT BIG. BE BIG!

05/03/2022

Bloodwork for performance 101.

01/14/2021

1.12.21
High Incline db press 4x10,8,6,6
60.10/80.8/95.6/95.6
Bench Presses 4x10,8,6,6
235.10/275.8/315.6/315.4
Hammer decline 4x10,8,6,6
325.10/335.10/365.6/365.7
Machine Flyes
105.10/105.10/120.10/120.10

01/08/2021

1.7.21
Barbell curls
65.12/75.12/95.12/95.12+
Spider db curls
25.12/25.12/25.12/30.12-
Incline db curls
25.12/25.12/20.12/30.12
Straight bar pressdown
85.12/90.12/90.12/95.12
Ez overhead seated
70.12/80.12/90.12/90.12

Superset
Skull crushers
90.12/90.12/90.12/90.12
Benchndips amrap
15/12/12/12

01/04/2021

Yesterdays shoulder routine!

1.2.21
Seated db side laterals 4.10
25.12/30.12/35.10/35.10
Vhandle cable press
30.12/35.12/40.12/42.12
Db Upright row
50.10/50.10/50.10/55.10
Smith Machine reverse Barbell shrugs
95.10/95.10/115.10/135.10

01/02/2021

Meal 1

01/02/2021

Arm day!

1.01.21
Barbell
40.20/70.12/80.10/80.10/80.10/80.10/80.10
Spider db
20.10/20.10/20.10/25.10
Db incline
20.10/20.10/25.10/25.10
Narrow grip bar pressdowns
70.10/85.10/85.10/85.10
Ez bar overhead tri ext
20.15/30.12/40.12/50.10/60.10

Superset
Skull crushers
70.10/70.10/70.10/70.10
Bench dips amrap
Bw.12/bw.12/bw.12/bw.12

02/25/2020

What is something that you want to know about bodybuilding?

01/13/2020

Squats still a little sad but that's okay. Hamstrings finally not killing me with pain to work and starting to get stronger.

1.13.20
Safety bar squats
135 8/155.8/155.8
Leg press
405.10/495.10/495.10
Leg extensions
110.10/110.10/120.10
Lying leg curls
45.10/55.10/65.10
Hammer strength stiff leg deads
160.10/160.10

12/24/2019

Intensity! Dont leave home without it!
12.23.19Chest & Calves Workout
Incline DB Press 4 sets (6-8 reps)
60.8/80.8/80.8/95.8
Smith Machine Flat Presses 2 set (6-8 reps)
225.8/275.8
Incline Hammer Press: 1 set (8 reps)
275..8
Incline DB Flyes 2 sets (10 reps)
60.10/60.10
Standing Calf Raises 2 sets (12-15 reps)Super Set w/Seated Calf Raises 2 set (12-15 reps)
365.15/365.15
115.15/115.15

12/21/2019

12.21.19 LEGS
Hack Squats 4 sets (4-6 reps)
225.8/270.6/270.6/315.6
Horizontal Leg press 3 sets (6-8 reps)
315.8/315.8/315.8
Leg extensions: 3 sets (8-10 rep)
80.10/90.10-/100.10
Lying Leg Curl 2 sets (8-10 reps)
25.12wu/35.10/45.10
Strait Leg DB Deadlift 2 Sets (8-10reps)
30.10/40.10
Sciatica nerve was better today but still didnt push that hard on lying leg curls cause that exercise was killing that side of my hip but it felt great today and still got a good pump in the hammies.

12/20/2019

Stand up dont be scared to stand out and stand proud. If you truley worked for it it's your no matter what!
12.20.19
Shoulders
Smith Overhead Press—3 sets (4-6 reps)
135.12wu/185.6/205.6/225.6
Machine Lateral Raises one arm 2x (8-10)
90.10/100.10
DB Front Raise (one arm) 2 sets (8-10 reps)
35.10/40.10
Bent-Over Rear DB Raises 2 sets (8-10)
30.10/30.10
Smith Machine Shrugs 2-3 sets (8-10 reps)
225.10/225.10-
TRICEPS
One Arm pushdowns 3 sets (10 reps)
30.10/35..10/40.10-
1 Arm Overhead Cable Ext: 2 set (8-10 reps)
20.10/25.10
One Arm DB Kickbacks 2 sets (8-10 reps)
15.10/20.10-
Arm reverse grip cable pushd1x (8-10 reps)
15.10

12/18/2019

12.18.19 back
Overhand Barbell Rows: 3 sets (6-8 reps)
135.8/135.8/155.8
1 Arm DB Row 2 sets (6-8 reps)
80.8/95.8
Reverse Grip PullDowns 3x (8-10 reps)
130.10/140.10/150.10
Hammer Strength OvhdRow 3x (6-8 reps)
225.10/275.8/295.8
Hyper Extensions 2 sets 15 reps
Bwx15/bwx15

11/24/2019

Sunday funday chest, calves and abs. If it was easy, you didnt do it right and better check how hard your pushing yourself. This could be the reason your not growing. Workout intensity and progressive overload is everything when trying to add muscularity (and food)

11.25.19 chest, calves, abs
Incline Barbell Press: 3 sets (4-8 reps)
Wu135.12/225.10/225.8/275.8-
SUPERSET NEXT 2
Incline Dumbbell Presses 3 set (6-8 reps)
80.8/80.8/80.8-
Machine Flyes 3 sets (8-10 reps)
105.10/105.10/105.10
Hammer Incline press: 2 sets 8-10
225.10/225.10
Calves
Standing Calf Raises 1 set (15 reps)
315.15
Seated Calf Raises 1 set (15 reps)
90.15
Abdominals
Leg lifts 2 sets (25-50 reps)
25/25
Crunches 2 sets (25-50 reps)
25/25
Side Crunches 2 sets (10-20)
20/20

10/13/2019

Who is putting in work?

Getting the back in on a Sunday. This is how I do funday, with gainz! Who is is getting it in today and what are you hitting?

10/08/2019

Yesterday's shoulder workout. Strength definitely going up. Bodyweight was 244lbs.

10.7.19 shoulders
Smith press
135.15/185.10/185.10/205.10 drop 135.10
Seated side laterals
20.12/25.12/30.12/30.12
Reverse flye machine
75.12/85.12/90.12
Cable front straddle rope raises
30.12/35.12/35.12/
Cable side laterals
15.12/15.12/15.12

10/01/2019

Hey guys. It's been awhile but I glad to announce that I am fully back to eating and lifting like a bodybuilder. After fighting a year long very debilitating Sciatica Nerve is which stemmed from my fall injuries about 8 years ago, I am back at it. For this past year I had so much pain that lifting was not an option and just did not feel like eating. Went from 260ish all the down to 205lb in April. Looking back at all the pics from the Louisiana State Championships I was disgusted with how I looked, I LOOKED SICK!
So back in the gym consistently, eating is still a little all over the place but getting 5-7 clean meals a day and of course making sure that the protein is up no matter what. Carbs are 3-400g right now and I put a tablespoon of Extra Virgin Olive Oil or natural pb on every meal. Strength is coming back slowly but surely I'll start posting my workouts with exercises and weights again.
And no there are no plans for competition at this time just want to get back to 260-270lbs and go from there.

10.1.19 chest
Incline smith press
135.12/225.10/225.10/225.10
Flat Smith press
225.6/225.8/225.8
Cybex multie cable flies
40.10/50.10/50.10/50.10
Machine neutral presses
50.15/75.15/100.15/125.15

08/20/2018