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 Post subject: Saulo hulks-out
PostPosted: Sun Dec 13, 2009 2:59 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Chest & back day

warm up:
5 minutes or so of jumping rope
3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement

dumbbell flies 15lbs
3 sets of 10

dumbbell press 15lbs
3 sets of 10

Iron gym wide push-ups
5 sets of 10

Iron gym narrow push-ups
5 sets of 8

Neutral pull-ups
5 sets of 4

For cardio I jumped rope until I could do no more


Last edited by Saulo on Thu Feb 11, 2010 10:22 pm, edited 2 times in total.

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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Mon Dec 14, 2009 2:18 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Abs

basic crunches with an 8lb weight
3 sets of 15

oblique crunches
3 sets of 15 each side

legs bent and above the ground crunches
1st set 20
2nd set 18
3rd set 15

reverse crunches
3 sets of 20

side-crunches
3 sets of 20

This routine came together after doing 8-minute abs until I got bored. It looks rather sunny today so I'm gonna go for a gnarly fixie ride


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Tue Dec 15, 2009 11:34 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Went for a 30 minute ride on my bike

2 sets of 60 body weight squats


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Wed Dec 16, 2009 3:16 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Shoulders

Warm up
5 minutes jump rope
2 sets of 10 push-ups

8lbs: 5 Super Sets
10 reps Lateral raises followed by 10 reps front raises.

15lb seated shoulder press
5 sets of 8

8lb pendulum bent over rows
2 sets of 12
3 sets of 11

Upright rows
1 set of 15 using 16
2 sets of 10 using 20lbs
3 sets of 10 using 30lbs

For cardio I jumped rope until I couldn't anymore

Sup


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Dec 17, 2009 10:10 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Arms

Bicep curls
8lbs in each hand
3 sets of 15

Curl bar
10lbs on each side: 2 sets of 12
15lbs on each side: 3 sets of 10

Hammer Curls with bar
10lbs on each side: 2 sets of 10
15lbs on each side: 3 sets of 8

Tricep extention
held two 10lb plates and did 5 sets of 10

one arm tricep extention with 8lb dumbell (shoulda done this first)
5 sets of 12

8lb pendulum kickbacks
3 sets of 12


Last edited by Saulo on Fri Dec 25, 2009 2:24 pm, edited 1 time in total.

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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Sat Dec 19, 2009 10:46 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
up the ante chest & back day

warm up:
5 minutes or so of jumping rope
3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement

dumbbell flies 15lbs
4 sets of 10

dumbbell press 15lbs
4 sets of 10

Iron gym wide push-ups
5 sets of 10

Iron gym narrow push-ups
5 sets of 8. I then came back after a restroom break and pumped out an extra set of 8 for good measure.

Neutral pull-ups
1 set of 5
3 sets of 4

I almost couldn't do the pull ups today. and I screwed up last chest day entry. Push ups were 5 sets of each kind, 10 sets total.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Sun Dec 20, 2009 4:16 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
5 minutes jump rope.

I increased some of the rep numbers, this routine has been the same since this past spring.

basic crunches with an 8lb weight
3 sets of 20

oblique crunches
3 sets of 15 each side

legs bent and above the ground crunches. It was tough
3 sets of 20

reverse crunches. adding 5 reps was difficult.
3 sets of 25

side-crunches
3 sets of 20

Timed myself jumping rope, I lasted for about 22 minutes. Tomorrow is a rest day.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Tue Dec 22, 2009 2:16 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Not lifting or doing anything strenuous until my nose becomes less congested. :cry:


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Fri Dec 25, 2009 3:25 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
I feel better so now I am back in the saddle. I'll be 100% in a couple days I hope, but today I did arms minus dumbell kickbacks. I am a little to tired to finish with those.

My five minute jump rope warm-up was a little more work than I remember

Bicep curls
8lbs in each hand
3 sets of 15

Curl bar
10lbs on each side: 2 sets of 12
15lbs on each side: 3 sets of 10

Hammer Curls with bar
10lbs on each side: 2 sets of 10
15lbs on each side: 3 sets of 8

one arm tricep extention with 8lb dumbell (shoulda done this first)
5 sets of 12

Tricep extention
held two 10lb plates and did 5 sets of 10

same arm workout as last time except I moved around my tricep exercises. My arms feel bigger already. See you all tomorrow.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Sat Dec 26, 2009 5:46 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Shoulder day. I felt a little sandbagged today, very little though. Next shoulder day I will get my reps back up and possibly not forget to do shrugs either.

Warm up
2 sets of 10 push-ups

8lbs: 5 Super Sets
10 reps Lateral raises followed by 10 reps front raises.

15lb seated shoulder press
4 sets of 8

8lb pendulum bent over rows
3 sets of 12

Upright rows
1 set of 15 using 16
2 sets of 10 using 20lbs
2 sets of 10 using 30lbs


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Mon Dec 28, 2009 4:09 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
warm up:
5 minutes or so of jumping rope
3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement

dumbbell flies 15lbs
4 sets of 10

dumbbell press 15lbs
4 sets of 10

Iron gym wide push-ups
3 sets of 10

Nuetral pull-ups
4 sets of 5


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Mon Dec 28, 2009 6:56 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
glad you're feeling better. now you can get really have some fun with it...

_________________
Radical simply means "grasping things at the root." - Angela Davis


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Dec 31, 2009 2:23 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
vivalasvegans wrote:
glad you're feeling better. now you can get really have some fun with it...

stoked. thanks for being peeping my log.


Bicep curls
8lbs in each hand
3 sets of 15

Curl bar
10lbs on each side: 2 sets of 12
15lbs on each side: 3 sets of 10

Hammer Curls with bar
10lbs on each side: 2 sets of 10
15lbs on each side: 3 sets of 8

EDIT 1-06-10:

tricep extension, one handed 8lb
5 sets of 12

tricep extention with 2 10lb plates.
5 sets of 10

(I copy and paste what is the same from previous workouts without proof-reading sometimes :zunge: )


Last edited by Saulo on Wed Jan 06, 2010 2:09 pm, edited 2 times in total.

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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Sun Jan 03, 2010 3:00 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Rode my fixie for about 20 miles yesterday.

Today's workout
warm up:
5 minutes or so of jumping rope
3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement

dumbbell flies 15lbs
4 sets of 10

dumbbell press 15lbs
4 sets of 10

Iron gym wide push-ups
5 sets of 10

Iron gym narrow push-ups
5 sets of 8.

Neutral pullups
4 sets of 5


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Mon Jan 04, 2010 1:50 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
let's get my abs stacked!
5 minutes of jump rope.

8lb crunches
3 sets of 20

oblique crunches
3 sets of 15

leg lifts. This is where I added some variety
1st set was 15 reps
Sets 2 and 3 were about 12 reps.

reverse crunches
3 sets of 15

side crunches
3 sets of 20.


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