Tweaks Log - Teh Tweakness

[Clint]

little update on cardio

I'll be doing it twice a day, but I'm going to be doing about an hour long cardio session in the morning and then later that day train my fullbody and do an additional 20-30 minutes cardio.

Morning cardio is going to be an intense blend of sprints, ladders, suicides, some plyometrics, jump rope, plus some basic body weighted exercises like pushups and pullups. Basically a football training regime as far as cardio goes. Following this, which should take about a half hour by it self depending on how repetitive I am; I will be doing an additional 20-30 minutes low intensity cardio on the tredmille or stairmaster.

Next two weeks I'm dieting and training pretty intense, as Easter is a huge cheat day for me (pizza, cupcakes, cookies, chocolates, ice cream, etc. etc.) so I really wanna smash these two weeks, have a great cheat day and smash it hard following Easter.

thanks for stopping by

 

[BigBen]

Sounds like a plan bro! Wish u success with it tweaker. You seem to be trianing hader and harrder these days i hope your getting the results your going for!

Godbless
BEno

 

[Paulie]

That has domination written all over it. Hopefully you can get low into the 170's range.

 

[Clint]

That has domination written all over it. Hopefully you can get low into the 170's range.

I'm hoping, that would make me pretty happy. I'm going to be pretty ripped for the dunes this year that is for sure.

 

[Glex]

The dunes?

 

[Clint]

The dunes?

why does everybody ask this? nobody knows what dunes are?

whats a dune? a body of sand in the form of hills and what not.



The Indiana Dunes, were going in May, theyre off Lake Michigan.

 

[Glex]

I know what a dune is. But the fact that you said the dunes made me think it was something special I should know about

There's a big dune down in the Outer Banks that you can run around on, and that was cool.

 

[Paulie]

I know what a dune is. But the fact that you said the dunes made me think it was something special I should know about

Jealous?

 

[Project Evo]

Looks a pretty mean session buddy. To do cardio twice a day and include full body workouts is real gutsy Tweak.

LOL at the Easter cheat day. Man, a little of what you fancy can't do too much harm can it? Still wanna meet in July bud? I'm up for visiting F/W.

With you on the bike too. I just plug my iPod in, put my head down and pedal like fook for nearly half an hour. Same with the Rowing Machine as well. Still, that'll teach me!!

Looking forward to seeing more in here mate. Ta-ra for now.

 

[FOOTBALL FAN]

lol at reading during cardio hows your new program working for you?

 

[CJU]

jesus, that's a lot of work for such a short amount of time. great work.

 

[Clint]

no AM cardio this morning like I planned. I forgot today was the Monday my mom and I meet up, I did do cardio in the PM following my fullbody however

Higher Reps today
Did this session at about 60%
No legs, I was shooting some basketball yesterday and my body isn't used to all the jumping since I havent done it in ages so my groin and hammies are quite tender although I still managed to do quite well with plyometrics, in all honestly I just didn't want to train legs today

Close Grip Bench Press - 3 sets of 15
Seated Db Shoulder Press - 3 sets of 10
Flat Db Press - 3 sets of 10
Wide Grip Pullups - 3 sets of 10
BB Curl - 3 sets of 15
Decline Situps - 3 sets of 15 with 45lbs Plate on Chest
Seated Calve Raises - 3 sets of 12

Cardio:
Mostly plyometrics, lots of jumping exercises. Such as where you put a bench about 2 feet high besides you and you jump over it back and forth in a sideways fashion. Did a few sets of 15-20 of these.
Another one was I set up some boxes a little over 4 feet high, stood flat footed and jumped on top of them for a few sets of 15-20.
I also did an exercise where you stand below the basketball rim and jump up and down touching the back board with both hands for about 20 jumps.
I did a few ladders, I'm not the most agile or quick footed person so these will take some time.
As far as that I did a few laps, went up and down the stairs a few times, and some pushups for the hell of it as well. Felt very productive, more so then any piece of cardio equipment.

 

[philosopher]

I just didn't want to train legs today

and train legs next time

 

[Natureboypkr]

I like the ploys bro, Are you competing in any sports?????

 

[Clint]

Philo - dont worry tomorrow I'll be sure to hit them hard

NatureBoy - nope, I just mess around with friends whenever we get together to play basketball or football. I'm doing the plyos for 2 reasons. 1.) they are great for cardio and burning calories 2.) I'd really like to get my vertical back up to 38" and dunk again

thanks for stopping by guys

 

[fallen]

i'm thinking of switching to a full body but not sure since i only get to the gym bout 3x a week and worry that i will even lose more strength this route

 

[FOOTBALL FAN]

hey Tweak least your honest, I havnt played basketball in ages theres a court about 3minutes walk from my house I should go play.

those bench jumps sound pretty brutal, your cardio sounds quite fun to be honest.

 

[Clint]

hey Tweak least your honest, I havnt played basketball in ages theres a court about 3minutes walk from my house I should go play.

those bench jumps sound pretty brutal, your cardio sounds quite fun to be honest.

it actually is too, its not easy by any means but its definetely fun


AM Cardio:

- Suicides
- Stand Still Flat Foot Jumps - Stood under a basketball hoop and jumped up and down flat footed to touch the backboard each time
- Medicine Ball Tosses from the Chest
- 15 Minutes Stairmaster


PM Cardio:

- 20 Minutes Stairmaster
- 420 Calories Burned

Post Workout Meal:
6oz Chicken
1 Whole Wheat English Muffin
4 Whole Wheat Tortillas

- combined the Tortillas and chicken to make a chicken wrap with some hot sauce

Protein: 55g
Carbs: 50g

until next time

 

[Paulie]

Nice cardio, those suicides got me scared

Your chicken wrap sounds delicious, and hot sauce is pretty awesome.

 

[Glex]

Nice little cardio you''ve got there. You're not stealing from the '300 Workout,' are you?