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Saulo hulks-out


Saulo
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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

Edited by Saulo
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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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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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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

Edited by Saulo
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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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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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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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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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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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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 )

Edited by Saulo
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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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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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picking up the slack with cardio today and hulking out in the arm department

 

5 min jump rope warm up

 

bicep curls 8lbs

3 sets of 15

 

bicep curls with bar. 10lbs each side

2 sets of 12

 

bicep curls with bar. 15lbs each side

3 sets of 10

 

hammer curl bar. 10lbs each side

2 sets of 10

 

hammer curl bar. 15lbs each side

3 sets of 10. Added reps

 

one arm tricep extension. 8lbs

5 sets of 12 each arm

 

2 handed tricep extension. 2 10lb plates

5 sets of 10

 

20 minutes of jump rope soon after.

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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

5 sets of 10

 

dumbbell press 15lbs

5 sets of 10

 

Iron gym wide push-ups

5 sets of 10

 

Iron gym narrow push-ups

5 sets of 8.

 

Neutral pullups

3 sets of 4

1 set of 5

 

going trail running later. gonna take my five finger shoes for a spin.

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5 minutes of jump rope.

 

8lb crunches

3 sets of 20

 

oblique crunches

3 sets of 15

 

leg lifts.

1st and 2nd set: 15 reps

3rd set: 13

 

Legs straight up reverse crunches. A real toughy

3 sets of 15

 

side crunches

3 sets of 25.

 

jumped rope until I could do no more. About 16 minutes or so

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Alrighty

 

5 minutes on the treadmill 5mph 100% incline

2 sets of 10 push-ups

 

5 Lateral raise/front raise super sets.

8lbs, 10 reps each movement

 

Seated shoulder press

15lbs, 4 sets of 8

1 set of 7, tried to up the ante

 

bent over pendulum rows

8lbs, 3 sets of 12

 

Shoulder shrugs

15lbs, 5 sets of 10

 

upright rows

1st set 16lbs, 15 reps

sets 2 & 3 20lbs, 10 reps

sets 4 & 5 30lbs, 10 reps

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dumbbell flies and dumbbell press

3 sets. 8lbs and 15 reps each movement

 

dumbbell flies

15lbs, 5 sets of 10

 

dumbbell press

15lbs, 5 sets of 10

 

wide iron gym pushups

5 sets of 10

 

narrow iron gym pushups

5 sets of 10

 

iron gym neutral pullups

5 sets of 5

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5 minute treadmill jog

 

8lb crunches

3 sets of 20

 

oblique crunches

3 sets of 15

 

leg lifts.

finally reached 3 sets of 15

 

Reverse crunches, legs straight up. Tough as hell

3 sets of 15

 

side crunches will forever be my favorite

3 sets of 25.

 

25 minute jogging with incline

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5 min treadmill jog

2x15 push-ups

 

8lb lateral raises combined with front raises

10 reps each for 5 sets

 

15lb seated shoulder press

10x5

 

8lb pendulum bent over rows

2x12

 

8lb bent over rows normal

2x12

 

15lb dumbbell shrugs

3x15

 

upright rows

16lbs, 1x15

20lbs, 2x12

30lbs, 2x12

 

25min run

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warm up

5 min jog

8lb bicep curls

3x15

 

bicep curls w/bar

10lbs each side

1x12

 

15lbs each side

3x10

 

hammer curls w/bar

10lbs each side

1x12

 

15lbs each side

4x10

 

one arm tri extensions

8lbs 5x12

 

tri extensions

20lbs 5x10

 

pendulum tri kickbacks

8lbs 4x10

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warm up

light weight dumbbell press and fly super set

8lbs, 3x15 each each movement

 

dumbbell fly

15lbs, 5x10

 

dumbbell press

15lbs, 2x10

20lbs, 2x10, 1x15

 

wide push ups with iron gym

5x10

 

narrow push ups with iron gym

5x10

 

neutral pull ups

3x5

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