Tweaks Log - Teh Tweakness

[Clint]

I weighed 199.4. A pound in the past week with a refeed is a win in my book. I think I'll decrease my calories just a bit now. I have 9 weeks left of dieting, however, in two weeks I'm coming off my diet to an extent and going on vacation before I start my new job. If anybody is wondering I'm going to myrtle beach south Carolina and my new job/career is as an electrical lineman. Google it if you don't know what it is.

 

[Clint]

Shoulders from yesterday

Standing bb push press
95x10
135x10
185x5
205x3
205x3
135x12

Side raises 4 sets of 20

Hammer strength shoulder press
90lbs per side x8
135 per side x 6
135 per side x 6
90 per side x15

Face pulls, 3 sets of 15

HIIT cardio: 6 sprints followed by 12 minutes of incline walking

 

[Clint]

Chest session today, no lats due to a recent injury.

It was my first speed session ever, and what I mean by that is I tok 15-30 seconds between each set for the entire workout.

Bench Press
225x6
<20 seconds>
225x6
<20 seconds>
225x6
<20 seconds>
225x6

Incline Db Press
75x10
<20 seconds>
75x10
<20 seconds>
75x10
<20 seconds>
75x10

Hammer Strength Incline Press
2 Plates a Side x10
<15 seconds>
2 Plates a Side x10
<15 seconds>
2 Plates a Side x10
<15 seconds>
2 Plates a Side x10

Cable Flyes - seriously the first time I've ever done these.
4 sets of 20

HIIT Cardio, felt like dying afterwards. Weighed in today heavier than I did at the beginning of the week. Don't know how that works out considering I dropped my calories and have started HIIT this week. Slow and steady the diet goes. I'm looking to hold on to as much muscle as possible after all.

I liked the speed at which I worked out, granted I had to lower all weight significantly, it was still great for a change. I'm definitely going to start incorporating that into my workout more often. I was seriously done with everything after 15 minutes, I was able to take my time in the locker room and get ready for work and proceed to eat my post-workout meal. I need to research the benefits of this type of training too. I'd like to see the pros vs. cons if any.

 

[Clint]

Apparently I've been training more like a powerlifter and for strength for years now. That explains my lack of size compared to my strength. I researched the faster training method and read that rest periods 60-90 seconds are better for hypertrophy. So that's exactly what I've been doing. Sure all my weight has suffered, but I'm trying to build muscle and look good. I'm still going to incorporate some "strength" weeks in my routine here and there but when my next bulk comes I'm definitely going to keep the rests short and see how effective it is. Figures its taken me this long to learn this.

Today's chest and bicep session

Flat Bench (60 second rests between each set)
225x8
245x6
245x6
225x8
225x6

Incline Db Press (60 second rests between each set)
80x8
90x8
90x8
90x6

Hammer Strenght Incline Press (60 second rest between each set)
2 45lbs a side x8
2 45lbs & 25lb a side x6
2 45lbs & 25lb a side x6
2 45lbs a side x8

Cable Flyes - 4 sets of 20 (60 second rest between each set)

Standing Db Curls (60 sec between each set) superset with Cable Curls
40x8
50x8
50x8
50x8

Ez Bar curl (60 sec between sets) I do these very controlled
80x8
80x8
80x8
80x8

Edit: Also had 35 minutes high incline walking today. Tomorrow is HIIT, 3 days HIIT, 2 days LISS

 

[Clint]

Ah yes, I've been dieting for a month now. I'm down to 197.6 from 211. I've never leaned out this fast or retained as much muscle or strength. I'm excited to see what another 2 months of dieting will bring.

 

[Clint]

Down to 195 on the dot today, that's 89kg for you other guys. I'm leaning out very nicely I might add. The last time I was this lean I was probably 150-160lbs and that was years ago. Wednesday is my first cheat day in over 2 weeks and the beginning of my vacation. I'm going to eat well, but not strict while on vacation. It's vacation after all. Next Monday I'll be back on the wagon.

My macros are currently:
- 275g Protein
- 70g Fat
- 200g Carbs

My cardio schedule is:
-HIIT 3x a week
-LISS 3x a week (35 minutes incline walking)

 

[Clint]

and I plan on posting pictures soon, which could mean tomorrow or in a few weeks haha.

 

[Hypocrisy86]

good protein count, and cardio 3 times a week is what i try to do to, congrats on your progress CLINTON.

 

[Clint]

getting my putt putt on

http://i3.photobucket.com/albums/y53/xtweak05/photo1.jpg

 

[Clint]

I ran I 5k mud run a couple weeks ago, and today I'm doing an 8k. I'll be doing various 5, 8, & 10k this summer to fall. Possibly a couple adventure runs and half marathon as well. Much of it depends on work and the weather considering if the weather is bad I'm working. That's the down side to working for the power company but I'm not complaining, it's a good job.

 

[Line]

getting my putt putt on

Good form.

 

[Clint]

Taken before the start of my recent 8k

http://www.flickr.com/photos/15897442@N02/7262336066/

 

[Clint]

And here's one taken before the 5k mud run I did

http://www.flickr.com/photos/15897442@N02/7262372474/

 

[Clint]

I'm running a 10k trail run next Saturday. I'm a bit nervous considering I've had a tweaked achilles for months so I doubt I give 100% but it should still be fun.

I'm also seeing the doctor about my teres major/minor issue I've mentioned here and another thread I created. That's June 11, I think I tore something to be honest. I haven't been able to do any lat work for months.

 

[Natzo]

good luck bro.

 

[Clint]

Post workout meal

 

[Clint]

Picture of a class I was in for work. Something funny was said beforehand which explains some of the faces including mine.

http://www.flickr.com/photos/15897442@N02/7344772106/

 

[Clint]

One thing I've noticed from doing these runs is 95% of the people here fall into one of 3 categories: skinny, sloppy slender, or the person who looks like they couldn't run 100m without being winded. Basically, nobody here is actually in shape...physically at least. Surprises me every time.

 

[Clint]

Had my shoulder appointment today, X-ray and analysis was done. MRI is scheduled as well. The MRI should show what the problem is. Until then...

 

[KaiGold]

Had my shoulder appointment today, X-ray and analysis was done. MRI is scheduled as well. The MRI should show what the problem is. Until then...

What ever happened with your shoulder?