Tweaks Log - Teh Tweakness

[Clint]

workout this afternoon, Lats and Shoulders

Seated Db Shoulder Press
1st Set, 10 reps supersetted with 2 Armed Db Rows for 10 reps supersetted with some abs for 20 reps
2nd Set, same thing
3rd Set, 5 reps (went heavier) then supersetted the same way again
4th Set, 12 slow tempo reps with lighter weight, supersetted again the same way

Two Armed Db Rows, if anybody is wondering. I put an adjustable bench at an incline, lay down on it chest first, pull the dbs up simultaneously, thus the 2 armed db row

Chest On Pad T-Bar Row Things
4 Sets of 10 supersetted with 4 sets of Side Laterals for 10 reps

Pullups supersetted with Body Rows

I did an additional 2 or 3 sets of Abs afterwards too, did some resistance swinging work (I play soft ball so I figure it wont hurt)

Cardio afterwards

HIIT, 5 1 minute long sprints, kicked my ass especially after this workout that was already fast paced.

Post workout meal, oatmeal and tuna.

 

[PrinceVegeta]

nice workout clint, supersetting back and shoulders must be a bitch!

 

[Clint]

It's actually not that bad, chest and lats however are quite the bitch.

Did a little tricep and bicep work today, tomorrow I have one of my bi-annual fitness tests so I didn't want to wear my muscles out too much.

I did some pretty good cardio however.

HIIT
Three 60 second long sprints
Two 2 minute long sprints
One 90 second long sprint

kicked my ass, feels great.

 

[Clint]

Chest and Arms this afternoon

Flat Db Press supersetted with Standing Ez Bar Curl - 4 Sets

Incline BB Press supersetted with Seated Incline Db Curls - 4 Sets

Seated One Armed Overhead Db Extension supersetted with BB Shrugs - 3 sets of the tricep movement and 5 or 6 total of shrugs
** I will mention that I shrugged heavy for the first time in some time, I managed 405x10, I was pretty happy about that

Two Armed Tricep Cable Pushdown 3 sets

Farmers Walks with 75lb Kettlebells. I picked these because the handles are quite thick, much thicker than a standard bar so that's a benefit even though I could have certainly handled heavier weight.

Later I'll be doing an hour of cardio, 20 minutes of which will be HIIT, the rest will be some moderate intensity on the stairmaster and probably some low intensity incline walking to finish it off. Probably a 20/20/20 thing to make it an hour total.

 

[Pickle]

nice to see some posted weights in here. keep it up clint

 

[PrinceVegeta]

Nice shrugs man, strong sessions!

 

[Clint]

just wanted to throw an update out there regarding the diet. I've lost quite a bit of bodyfat, abs are poking through well, but not nearly well enough. I've never got this lean this fast and I give the credit to being dedicated to HIIT and busting my ass with it. Also, the quick tempo workouts help. I'm really happy with my progress but still want to get leaner and will probably diet another month or 2, as long as it takes to get where I want to get.

In June I'm going to Myrtle Beach so that's some motivation. Plus the obvious fact that I live in Virginia Beach and the summer is close. Actually, mornings on which it's sunny I'm going to start running shirtless on the beach for a nice tan and the obvious benefits of running on the beach.

My weight hasn't changed much for a couple weeks but my bodyfat has, so that just tells me I need to increase the amount of cardio I do, which I have been doing this week. I wont do any less than an hour now, even if I workout before hand. That will still have my workouts at 2 hours tops if that, so it's not bad.

Also, I'm still getting stronger which I'm really happy about, and I'm training harder and harder with each session.

That's about it for now, I have a session in the morning.

 

[tim290280]

Good work Clint!

Increased sexiness will have the beach babes and Papi all over you.

 

[Clint]

hit some chest and lats this afternoon, afterwards I just wasn't feeling it so I didn't do HIIT, instead I hit an hour of high incline walking.

 

[Clint]

Here's my post workout meal on most days

8oz chicken
1 cup (195g) brown rice
1 Whole Egg


I just mix it all together, it doesn't look like much but the way I cook the rice and chicken, plus the seasoning I use it tastes pretty good.

 

[BigBen]

Awesome session Bud. You are still hitting it hard I see.

 

[Clint]

Legs today, fml.

Squats
6 sets of 10 shoulder width stance, most would say narrow
3 sets of 3 Box Squats, wide stance
3 sets of 3 Speed Box Squats, 15 seconds between each set. Slow eccentric explosive concentric

Seated Leg Curl x15 reps supersetted with Leg Press x12 reps
Seated Leg Curl x15 reps supersetted with Leg Press x12 reps
Seated Leg Curl x15 reps supersetted with Leg Press x12 reps
Seated Leg Curl x15 reps supersetted with Leg Press x8 reps (increased weight)
Seated Leg Curl x15 reps supersetted with Leg Press x8 reps
Seated Leg Curl x15 reps supersetted with Leg Press x8 reps

Seated Calve Raises 4 sets of 10

wobbled out of there

should have thrown some lunges in there, dammit, oh well, gym was near closing any how, next leg session for sure.

Post workout meal, salmon and brown rice.

 

[Clint]

did some cardio this morning

Initially since I have some pretty good DOMS going on in my legs I was just going to do some incline walking. About 5 minutes into the walk however I got motivated and this is what I got out of it.

First 5 Minutes: Incline of 15 (highest incline treadmill goes) Walking on 3.3
Minute 6: Incline of 15, Jog/Run on 5.0
Minute 7: Incline of 15, Walk on 3.3
Minute 8: Incline of 15, Jog/Run on 5.5
Minute 9: Incline of 15, Walk on 3.3
Minute 10: Incline of 15, Jog/Run on 6.0
Minute 11: Incline of 15, Walk on 3.3
Minute 12: Incline of 15, Jog/Run on 6.5 - fuck this was tiring
Minute 13: Incline of 15, Walk on 3.3
Minute 14: Incline of 15, Jog/Run on 6.5
Minute 15: Incline of 15, Walk on 3.3
Minute 16: Incline of 15, Jog/Run on 6.5

Last 4 Minutes, walk on Incline of 9 on 3.3 speed

The reason I say Jog/Run is because it's a run I suppose, but it's a hard jog at the same time. I've never attempted do run on such an incline and I must say I really liked it. Next time I plan on trying even harder and running faster, too bad the incline cant go up a little more. Considering I have DOMS in my legs right now, I'm excited to see what I can do next time.

I'll be hitting the gym later today after Softball, Chest and Biceps today

 

[Clint]

HIIT on a giant incline combined with already sore legs, equals such a bad day. My legs are so effing sore, putting pants on and walking is difficult. Oh well, in a strange way, and I'm sure you all understand, I kind of like the soreness.

 

[Clint]

I didn't hit chest and biceps yesterday, I went straight to bed and ended up sleeping 13 hours.

So, tonights workout, chest and biceps

Incline BB Press x12
Incline BB Press x10 supersetted with Seated Incline Db Curl x10
Incline BB Press x9 supersetted with Seated Incline Db Curl x10
Incline BB Press x6 supersetted with Seated Incline Db Curl x10
Incline BB Press x10 supersetted with Seated Incline Db Curl x10

Flat Db Press x12 supersetted with Standing EZ Bar Curl x10
>>> 30 seconds later <<<
Flat Db Press x10 supersetted with Standing EZ Bar Curl x10

Flat Db Press x12 supersetted with Standing EZ Bar Curl x10
>>> 30 seconds later <<<
Flat Db Press x9 supersetted with Standing EZ Bar Curl x10

2 Sets of Dips

2 Sets of Abs

outtie

cardio tonight, an hour of incline walking after the Red Wings game.

 

[Banshee20]

Nice job Clint! Glad to see you are doing so well. Impressive cardio, that takes motivation!

Banshee

 

[Clint]

Lee! What's up, thanks for stopping by the log and for the comments as well. The motivation has been pouring through for a while, it's certainly the most motivated I've been in a very long time.

Tonights cardio, easy cardio. 1 hour incline on 8.0 at a speed of 3.8 - 4.0. Tomorrow morning I'll probably do some more incline walking, probably only 20-30 minutes but later in the day I'll be playing Softball (take it for what it's worth in regards to cardio) and afterwards I'll have Shoulders & Lats and additional cardio.

 

[PrinceVegeta]

Great session lately clint, keep it up

 

[Clint]

Lats and Delts tonight

Chinups x8 Db Press x10 supersetted with Chest Against Pad Two Armed Db Rows x10
Chinups x8 Db Press x10 supersetted with Chest Against Pad Two Armed Db Rows x10
Chinups x8 Db Press x10 supersetted with Chest Against Pad Two Armed Db Rows x10
Chinups x8 Db Press x10 supersetted with Chest Against Pad Two Armed Db Rows x10

Standing Push Press x10 supersetted with Chins x8
Standing Push Press x10 supersetted with Chins x8
Standing Push Press x10 supersetted with Chins x8

Chins 2 sets of 10

Rear Delt Exercise, 2 sets of 10

Front Cable Raises, 2 sets of 10

All this was accomplished in 20 minutes

Afterwards did some incline walking, post workout was some Fish and oatmeal.

 

[PrinceVegeta]

Big supersets man!