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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Wed Jan 27, 2010 12:06 am 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
body-weight squats
2x50
so gnarly... and this journal title is totally lame. I wish I could change it.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Wed Jan 27, 2010 10:04 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Today was a shoulder day, arguably one of my favorite days.

5min of jumprope

pushups
15

shoulder super set: lateral raises, front raises
8lbs in each hand, 5x10 lats, 5x10 front

shoulder press
15lbs each hand. 5x10

pendulum bent over rows
8lbs each hand, 3x12. These are always tough for me

Shoulder shrugs
15lbs each hand, 2x12
20lbs each hand, 1x10 then, 1x15 I lost track that set and finished with one more set of 10 to be safe.

Upright rows
16lbs, 1x15
20lbs, 2x12
30lbs, 2x12

my quads and hammies are a little tired from my squats yesterday so I'll jump rope for cardio next time. I want my legs to recover properly.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Jan 28, 2010 1:57 pm 
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Posts: 6067
Location: England
Hey man, great consistency, keep it up! You're working hard

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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Jan 28, 2010 8:24 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
thanks so much for peeping my log, Richard.

rode about 30 minutes on my fixie today, nothing strenuous just a cruise in celebration of a clear day outside.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Fri Jan 29, 2010 7:24 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
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
2 sets of 10, failed at 8 on the 3rd set

hammer curl bar. 10lbs each side
2 sets of 10

hammer curl bar. 15lbs each side
2 reps of 10, I failed at 9 on the 3rd set

one arm tricep extension. 8lbs
5 sets of 12 each arm

2 handed tricep extension. 2 10lb plates
5 sets of 12


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Mon Feb 01, 2010 8:06 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
New hope has been instilled in me after this weekend. I went to a fitness and nutrition specialty store on Market Street in San Francisco this weekend and chatted with the fella working that day. Gave me a few tips that should help me grow. Drink 2 shakes a day rather than one and eat an extra cup of almonds a day.

I am injured, I feel my right shoulder blade is sore and hurts when I do a pull up or push up. I hope I recover fast

chest superset
8lbs 15 reps dumbbell fly then 15 reps dumbbell press, x3 total

dumbbell fly
15lbs 5x12

dumbbell press
15lbs 2x12
20lbs 3x10

iron gym wide push-up
5x12

no narrow push ups today

neutral pull up
4x5

pull ups are getting easier, I am exiting


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Tue Feb 02, 2010 10:50 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
my shoulder blade is still bothering me even when I was on the ground doing my different ab exercises. Today I was also wondering who the successful vegan body builders are that do not drink any protein powders. I want to read what they do because if I decide to put down the shakes I want to know what to do so my body doesn't change for the worse.

I went on a 30 minute or so ride on my fixie today. I guess I did cardio first today

basic crunches with 8 added lbs
3x25

oblique crunches
3x20 each side

leg lifts
3x15

I felt my shoulder blade a little when I was doing reverse crunches so I only did one set to be extra safe and my abs were a little fatigued from all the movements before.
1x15

side crunches
3x25 each side


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Wed Feb 03, 2010 6:43 pm 
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Gorilla
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Posts: 722
Location: Ontario
Have you considered using heavier weights? If you can do 5 sets of 12 pec flys at 15lbs, you could certainly be pressing far higher than that. If you don't push your limits with higher weight, you won't improve nearly as quickly as you could.


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Wed Feb 03, 2010 11:33 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
medman wrote:
Have you considered using heavier weights? If you can do 5 sets of 12 pec flys at 15lbs, you could certainly be pressing far higher than that. If you don't push your limits with higher weight, you won't improve nearly as quickly as you could.

I wasn't able to do that many before and I do plan on anteing up this next chest day. I just didn't want to hurt myself


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Feb 04, 2010 12:27 am 
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Gorilla
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Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
I think it's good to be cautious, but at your current weight, you seem to be doing an incredibly high number of reps - this suggests to me that your body could handle going up significantly in weight. Many people recommend aiming for 2 or 3 sets of 8-10 reps...right now, you would be able to jump up a lot in weight and still do that many reps. Weightlifting is a like a challenge to the body - the greater the challenge (i.e. struggling to get that 8th rep), the more the body will rise to that challenge by growing and strengthening.

I think you're showing a lot of discipline by working out (and documenting it) as much as you do. I hope I don't sound like I'm criticizing - I'm just trying to make a suggestion that I think could help turn your hard work into faster results :)


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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Feb 04, 2010 10:33 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Saulo wrote:
body-weight squats
2x50
so gnarly... and this journal title is totally lame. I wish I could change it.


Hey, I think you can. Just go to your first post in this thread, click on edit, and you should be able to change the title of the post in that window.

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 Post subject: Re: Hulk-out! Freakout!
PostPosted: Thu Feb 11, 2010 10:18 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
my shoulder blade is fucked up


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 Post subject: Re: Saulo hulks-out
PostPosted: Mon Feb 15, 2010 4:06 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
My shoulder blade is on it's final stage of recovery, I did two uninhibited push-ups which is a good sign. But I did arms today because I was feeling like a moody cry-baby

5min of steep treadmill job

bicep curls
8lbs in each hand 3x12
w/bar 10lbs on each side 2x12
15lbs on each side 1x10 then 1x8

hammer curls
10lbs on each side 2x10
15lbs 1x10

one arm tricep extension
8lbs 5x12

pendulum tri-kickbacks
8lbs 3x12

my workout was cute


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 Post subject: Re: Saulo hulks-out
PostPosted: Thu Feb 18, 2010 12:42 am 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
decided to add variety and lower sets.
EDIT: I've also decided to shorten my breaks, woot
5min of jump rope

8lb crunches
2x20

legs elevated crunches
1x20, 1x15

oblique crunches
2x15 each side

leg raises
2x15

reverse crunches
2x15

push-throughs
2x20

side crunches
2x25

cute.
my shoulder blade isn't 100% yet, I can't wait to do some chest and shoulder stuff again. That's where I need most work


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 Post subject: Re: Saulo hulks-out
PostPosted: Mon Feb 22, 2010 6:33 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
what's good vegans, I am back in business. My shoulder blade that was injured on the 29th of January is feeling as good as new. Today I did rad arm stuff but a little differently than I used to do it. Nobody likes to be bored during a workout.

warm up with 5 minutes of jump rope and 3x12 8lb curls

bicep curl bar
1x10 10lbs each side
1x10 15lbs each side, 1x9, 1x8
I am going heavier sooner now in addition to shortening my breaks between sets to 20sec

hammer curls 15lbs
I did the best I could
1x10, 1x9, 1x8

I then went down to 8lbs in each hand to pump my biceps and make sure they didn't cease up.

one arm tricep extention 8lbs, 5x12

pendulum tricep kickbacks 8lbs, 2x12 I failed on the third set and only got 11 reps in

Tomorrow is chest day and I am very exited for it. I haven't been able to do a pushup in about a month. See you all tomorrow


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