Tweaks Log - Teh Tweakness

[El Freako]

Damn that last leg day was brutal Clint, nice work.

I like your food too.

 

[Clint]

Alright, so I did some cardio tonight. I'll be doing some more later, possibly, probably in the middle of the night. If I do actually do it I'll just do 30-45 minutes high incline walking.

HIIT
High Incline Walking/Running
6 Sprints on 8.0 on an Incline of 15.0 (highest incline)
Inbetween intervals were a walking at 3.3 on an Incline of 15.0

Post workout food

1.5 servings Whole Wheat Pasta
10oz Fish

Plus, since it's my cheat day, some short bread cookies.

Yesterdays cheat day was to my usual standard of eating everything. Today however I haven't really cheated much, I've had about 8 small short bread cookies and I plan on eating another 20 or so, and that may be eat as far as today's cheat day. Definitely one of my most moderate cheat days I've had since this diet started.

 

[BigBen]

Did u end up purchasing a probiotic? How is your digestion going?

 

[Clint]

Did u end up purchasing a probiotic? How is your digestion going?

well I actually went to the bathroom once during the week instead of just this weekend. I credit the increased water intake. No probiotic yet, during the week I have a pretty set schedule about things and tend to keep to it for adequate rest.

So once every 3 days is what I'm looking at. Would you consider the amount of cardio I'm doing is burning so many of my calories that I just don't have enough "build-up" to go to the bathroom?

 

[Clint]

I just checked my heart rate before working out, I'm down to 48 bpm. Which is the lowest it's been in 3 years. The lowest I'd ever had it is around 40-42 bpm when I was 152lbs just a few years back. Considering I still have dieting to do and am not cutting cardio out any time soon I'm going to shoot for 40 bpm again.

Legs Today btw.

 

[Clint]

Legs today, went well. Squats, a few sets of Sumo Deadlifts. Some calves and some plyo, went well.

Later, cardio. Incline walking, maybe some HIIT, depends on how my legs feel. Also, I'm going to do some tabata cardio a couple times this week, see how I like that. I'll probably do it on the bicycle, but I'm sure I'll try it while out running as well. Also, I'll be swimming a little this week as well, I'm finally going to learn how. I may incorporate some water sprints as well since I'll already be in the water.

Post workout meal

Whole Wheat Pasta and 12 Egg Whites. (1 whole egg is included)

 

[PrinceVegeta]

Tabata= hell

cardio on same day as les= hell!

 

[Clint]

Pre workout meal

9 egg whites (1 whole egg) with whole wheat pasta.

chest/biceps and cardio shortly.

 

[BigBen]

well I actually went to the bathroom once during the week instead of just this weekend. I credit the increased water intake. No probiotic yet, during the week I have a pretty set schedule about things and tend to keep to it for adequate rest.

So once every 3 days is what I'm looking at. Would you consider the amount of cardio I'm doing is burning so many of my calories that I just don't have enough "build-up" to go to the bathroom?

I would not expect the effieciency of your digestion to increase substantially with more exercise. The efficiency of your metabolism can be increased but that occurs after the food has been digested and absorbed into your blood and cells. Regardless of workout intensity and frequency your digestion should be similar in effeciency as far as what passes into the blood to make it to your cells.

Water on the other hand will make a differance if you are dehydrated b/c your body will reabsorb water from your intestines which would make for a more constipated state. Keep the water up, but i would expect you to have a bowel movement daily or at least every other day. It is getting more frequent so that is good news, and I am glad to hear it.

 

[Clint]

Chest and Biceps, also, I threw some squats in there before I did anything just because my legs aren't sore from yesterday and I really want them to grow.

Squats (narrow stance) 4 sets of 10

Incline Bb Press
1st Set x12
2nd Set x6
3rd Set x6 <drop set> for 10 reps
4th Set x10
5th Set x10

Flat Db Press
4 Sets of 10

Dips supersetted with Standing Cable Curls
4 Sets of 8 <supersetted> 4 sets of 10

Standing Ez Bar Curls
4 sets of 12

Farmers Walks, 2 go arounds

HIIT cardio. Turns out the level 15 on the treadmill at the gym is much steeper than the treadmill I usually use. I sucked it up though and did my thing.

7 sprints/jogs (basically me running on an extreme incline feeling like I was about to die for 1 minute 7 different occasions)

20 Minutes Incline Walking

No Tabata tonight, bikes were taken. Also, I didn't do as much low intensity as I would have like but I'd like to catch up on some sleep.

 

[Clint]

Shoulders and Lats tonight

Seated Db Shoulder Press
4 sets of 10

Standing Db Side Laterals
4 sets of 10

Bent Over Rear Delt Raises
2 sets of 10

Pullups
7 sets of 10
1 Set of 6 - by this set my endurance was shot
1 Set of 5

Seated Cable Pulldowns
4 sets of 15

Behind Back Shrugs
4 sets of 10

Incline Cardio afterwards

Post workout meal was Whole Wheat Pasta with Tuna (mixed with mustard and pickles)

 

[El Freako]

Your pullups made me touch myself.

 

[Clint]

Arms earlier

Squats - really trying to make my legs grow so I'm going to be squatting several times a week now
2 sets of 10
2 sets of 6 - went heavier

Now it gets a bit messy, this was all NON STOP

Close Grip --> Seated Db Curls --> Abs --> Seated Db Curls --> Close Grip Bench --> Seated Db Curls --> Pullups --> Abs --> Seated Db Curls --> Close Grip Bench --> Seated Db Curls --> Pullups --> Abs --> I don't even remember haha

I ended up doing around 5 sets of close grip, with 6 or 7 of the seated db curls and 3 sets of pullups known for sure.


1 Armed Overhead Db Extension supersetted with Standing Hammer Curls
4 sets of 15 supersetted with 4 sets of 10

Cardio: 1 Hour incline walking on an incline of 15.0 and a walking pace of 3.3. Felt great

Tomorrow, day off from lifting, however I may do an hour of cardio (probably) after my softball double header.

 

[Clint]

Soft Ball double header followed by some squats and leg press followed by some incline walking cardio.

feels good.

 

[Clint]

Today's workout.

BB Shrugs
45x12
135x12
225x12
315x15
405x12
315x15
315x15

Cardio:

Round 1 of Cardio Circuit (5 seconds between each exercise):

- Sled Sprints: 4 x15 yard sprints (done with about 2 second rests between each sprint)
- Farmers Walks with 75lb thick bar kettlebells: 30 yard walks
- 5 Pullups
- 30 Second Sprint on Stationary Bike

15 second rest, do again.

I did the circuit 3 times, but did the sled sprints 4 different times.

Following this I did 45 Minutes Incline Walking.

 

[Clint]

Todays workout

Squats - 5 Sets total, 3 sets of 6, 2 sets of 10

Reverse Grip Bench Press
45x10
135x10
225x10
245x8
225x8

Seated One Armed Overhead Db Extension
30 x12
35 x12
40 x10

Standing Hammer Curls
30x10 - warmup
50 x10
60 x8
50 x10

One Armed Db Spyder Curl
30 x10
35 x10
35 x8

Straight Bar Close Grip Tricep Pushdown
3 sets of 15


Cardio - HIIT

Short one tonight, 20 minutes

Incline Sprinting

Post Workout Meal

1 Serving Whole Wheat Pasta Shells
8 oz Tilapia

 

[Xiva]

Hey man!

Great workouts lately..

Reverse bench press, i noticed you and other people, at different forums are doing these. What are the reason for that?

 

[Clint]

Hey man!

Great workouts lately..

Reverse bench press, i noticed you and other people, at different forums are doing these. What are the reason for that?

They are a tricep exercise.

 

[Clint]

Shoulders and Lats

T-Bar Rows with Chest Pad Support crap
4 Sets

Pullups
5 sets of 10

Body Rows
4 Sets of 12

Seated Bb Shoulder Press
4 sets of 10
1 set of 5

Side Laterals supersetted with Rear Laterals
3 sets of 12

Db Shoulder Press
2 sets of 12


Cardio:

1 Hour of learning how to swim

1 hour of some running and incline walking, no sprints, calves cramped up a couple times while swimming so I took it moderately easy with them.

 

[Rageking]

1 Hour of learning how to swim

I was expecting you to drown :io: