Tweaks Log - Teh Tweakness

[Pickle]

that session looked Traptastic tweak. Ill be back.

 

[Rocky]

Got traps?

 

[Clint]

I did some crossfit type stuff yesterday just to try it out as I may be throwing some it into Paul and my new split which we start tomorrow.

Yesterdays quick simple little workout.

This is all done continuous with 10 seconds rest between each exercise.

I did the circuit twice. Now that I think about it I wish I would have added pullups, maybe some jump rope, theres a few things I could have added.

10 Manmakers http://www.teamruthless.com/Man_Makers_NEW.wmv
10 2-armed DB Swings (kettlebells don't go heavy enough) http://www.teamruthless.com/2_Arm_Dumbbell_Swings_NEW.wmv
10 Standing Military Press
10 3' High Box Jumps
10 Wall Balls http://media.crossfit.com/cf-video/WallBall.wmv

I still don't know how I'm going to incorporate this into the new split, but I really like this type of training, great for cardiovascular condition, endurance, strength, function, etc. It has so many benefits so I'm really trying to work it in there.

 

[Clint]

NEW SPLIT!!!

Sunday - Chest/Arms/Traps
Monday - Legs/Shoulders/Lats (high rep/big circuit day)
Tuesday - OFF
Wednesday - Chest/Arms/Traps
Thursday - Legs/Shoulders/Lats (shoulders go heavy/small circuit at the end)
Friday - OFF
Saturday - OFF

Details:

Sunday - Chest/Arms/Traps
Bench Press
Incline Db Press
EZ Bar Skullcrushers
Curls (we pick the exercise on the spot)
Traps (again, we pick the exercise on the spot)

Monday - Legs/Shoulders/Lats
(Paul)Squats -> 10 sec. Rest -> Air Squats (he'll be alternating back and front squats weekly)
BB Lunges -> 10 sec. Rest -> 3' Box Jumps
(Me)Leg Press -> 10 sec. Rest -> Air Squats

Circuit - circuit is performed twice
- Standing Military Press x10 reps
- Man Makers x10 reps
- Chinups x10 reps
- Burpees x10 reps
- DB Swings x10 reps
- Ball Walls x10 reps

Weighted Chinups
Leg Press or Hack Squats x2 sets for some extra volume
(Paul) T-Bar Rows
(Me) Hammer Strength Rows

Wednesday - Chest/Arms/Traps
Flat DB Press
Weighted Pushups
Close Grip Bench Press
Curls (pick exercise on the spot
Dips - (2 sets)for a little extra volume for the chest and tris
Trap/Forearm/Grip Work - Farmers Walks/Plate Pinchers/Shrugs (again, we pick the exercises on the spot)

Thursday - Legs/Shoulders/Lats
(Paul) Sumo Squats -> 10 sec rest. -> 3' Box Jumps
(Me) BB Lunges -> 10 sec rest. -> 3' Box Jumps
(Paul) BB Lunges -> 10 sec rest. -> 25 rep sumo squats
(Me) Leg Press -> 10 sec rest. -> BB Lunges -> 10 sec. rest -> step ups

Seated DB Shoulder Press - (heavy) 4-8 reps
Weighted Chinups

Circuit
- Man Makers x10 reps
- Standing Military Press x10 reps
- Body Rows x10 reps
- Upright Rows x10 reps
- Burpees
- Pullups x10 reps


Summary:
I know it looks like a lot on Leg/Shoulder/Lat day, but its going to blaze by thats for sure I'm sure its going to hurt like a mother too, but that's the way I like it.
I didn't list amount of sets for about everything, I generally do 4 sets for everything unless said otherwise. As far as reps go that also varies on the exercise and how we feel on that general day. On the big compounds I've been having Paul go heavy (5-8) since he's dieting and trying to keep as much muscle as possible.

This will surely improve our cardiovascular and endurance, and I'm sure we'll recruit some new growth out of such a change of pace.

This will be my last split before I leave for Chicago as well, then I wont be training for 2 months, so I gotta go out with a bang.

After you add my already 3 times a week cardio to the mix, I'm going to have to eat a butt load to continue gaining weight with this split I know that, but that's quite alright

If anybody has any comments or questions feel free to give me any input you'd like to add. Even if its negative

Cardio:
Paul does cardio 5 times a week

I do cardio 3 times a week, I try to run at least 10 miles a week just for the heck of it

 

[Mikew]

Looks like you don´t get enough back-work in that split/schedule, otherwise, good all-around training.

 

[Clint]

Looks like you don´t get enough back-work in that split/schedule, otherwise, good all-around training.

I get 8 sets on Monday and 6 sets on Wednesday

 

[Mikew]

Ops, my mistake then

 

[Braaq]

It is a lot, but I think you should give two days off at least between each two sessions and dont train on certain days. Do your Chest/Arms/Traps and Legs/Shoulders/Lats two day split, then take two days off, then do the split and take two days off. Your days you do it will switch, but it doesnt really matter what day you train just as long as you get enough time for recovery.
That is just my two cents..

 

[Clint]

Ops, my mistake then

no problem dude, I actually get more than 8 on Monday, I forgot to count the circuit sets, so its 10 sets on Monday, 6 on Thursday.

Thanks for checking my log out

 

[Clint]

It is a lot, but I think you should give two days off at least between each two sessions and dont train on certain days. Do your Chest/Arms/Traps and Legs/Shoulders/Lats two day split, then take two days off, then do the split and take two days off. Your days you do it will switch, but it doesnt really matter what day you train just as long as you get enough time for recovery.
That is just my two cents..

I considered that, but that would require Paul and I to train on either a Friday or a Saturday which can't happen since our plans on those two days is never the same it seems

It's not a lot really, but it will tax our system quite a bit so I can understand the 2 days off in between. We both recover rather quickly however, neither one of us is ever sore it seems Unless one of us take a week off like I did the week before last, when were in the groove we both experience little to no doms.

At first I actually had the Leg/Shoulder/Lats before the chest/arms I switched that right up

This will only be our split until I leave, so maybe 4-5 weeks, then Paul will definitely need a week off and I'll be heading to Chicago for two months off

Thanks for finally stopping by you big sexy lug

 

[Braaq]

Thanks for finally stopping by you big sexy lug

You always know how to talk to me teh sexy man
Let me know how it goes, and maybe some vids of the beastliness that will take place?

 

[Clint]

You always know how to talk to me teh sexy man
Let me know how it goes, and maybe some vids of the beastliness that will take place?

oh hell yea dude, I'll definitely get some vids of this shit. Not many people have the balls to try this type of training so I gotta throw some vids out there for sure

 

[Paulie]

Atleast were sticken to 4 days a week. However, you will see me in the fetal position after every workout on Monday and Thursday. And I will be crying the whole time. A good month of this will be awesome, and I should drop bodyfat like crazy. :domination:

 

[Braaq]

Atleast were sticken to 4 days a week. However, you will see me in the fetal position after every workout on Monday and Thursday. And I will be crying the whole time. A good month of this will be awesome, and I should drop bodyfat like crazy. :domination:

That would be an awesome avitar, you in the fetal postion after your workouts
Or Clint can just post some pics of it up
Good luck to the both of you on this new split.

 

[Hypocrisy86]

Is that BO i smell in here ?

 

[Daniel Andersson]

Sup Tweaky As promised, I've started to read your log mate
And from what I can see, your training style is far from what I do, but thats ok. Good movie with the pushups (Even though you could have done them deeper IMO)

Keep at it

 

[Rocky]

Phew. Looks like hard work. I'll be interested in watching your vids of you in a crumpled heap begging for death.

 

[Clint]

hardest workout ever last night

Paul and I were dying

I'll be switching the circuit to the end however so it doesn't negate from the rest of the workout

btw, lunges + 3' box jumps = death

I'm leaving sooner than expected now, March 12 for Chicago, so I'll only be doing this split for 2 weeks and then Paul will be on by himself

 

[Lionheart]

Nice split Tweak.Man makers??

 

[Clint]

Nice split Tweak.Man makers??

http://www.teamruthless.com/Man_Makers_NEW.wmv

try them, then throw everything else in there, you'll feel like dying