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 Post subject: Re: Saulo hulks-out
PostPosted: Mon Feb 22, 2010 7:04 pm 
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Gorilla
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Location: Cheyenne, WY
Good luck! Looking forward to hearing how ur workout goes!

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 Post subject: Re: Saulo hulks-out
PostPosted: Tue Feb 23, 2010 3:14 pm 
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Manatee
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Posts: 433
Location: San Francisco
5 minutes of jump rope to warm up and a few stretches and movements to make sure my chest was nice and limber. Today I felt a very small disturbance in my shoulder blade so I held back on chest once again to make sure my shoulder blade recovers to 100%

this is frustrating.

8lb crunches, 2x20

legs elevated crunches. 1x20, 1x15

oblique crunches 2x15 each side

leg raises 2x15

reverse crunches 2x15

push-throughs 2x20

side crunches 1x25


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 Post subject: Re: Saulo hulks-out
PostPosted: Thu Feb 25, 2010 8:49 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
First chest day in a long while. I had fun and all I wanted to do was frantically do as many push ups as possible but I knew better and took it a little easy to see what I'm made off and to ease myself back into what I was doing. I just got on the floor with the iron gym.

5min of jump rope to warm up

wide grip iron gym pushups, 3 sets 1x20, 1x15, 1x14
narrower iron gym pushups 1 set of 15. still a little cautious from my injured shoulder blade. I feel fine though

pull ups 4x5


cute.


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 Post subject: Re: Saulo hulks-out
PostPosted: Sat Feb 27, 2010 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
I did the same as two days ago because I am still exited about my shoulder being healed and getting back on track with chest workouts.

wide push ups with correct form, 1x20, 1x18, 1x15
narrower push ups, 1x15, 1x10. So gnarly, I did some pull-ups as well but I must still be weak from last time. Not many were done but I did the absolute best I could.

Body-weight squats 2x50. I was really tired after I did these so if I don't do cardio later today I'll do it tomorrow.


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 Post subject: Re: Saulo hulks-out
PostPosted: Sun Feb 28, 2010 9:48 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
I put some yet another twist on how I train a rather minute one though. I did dips instead of my other tricep stuff. I am treating them like pushups just doing as many as I can.

10minute run and some stretching, light stuff to make sure I was limber

bicep curl bar
1x10 10lbs each side
15lbs each side, 3x10 1x9

hammer curls
15lbs with the same bar, 3x10

I did 5 sets of dips to failure.

25 minute run afterward.


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 Post subject: Re: Saulo hulks-out
PostPosted: Fri Mar 05, 2010 12:27 am 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
Freak Out!

Today I did a gnarly fun circuit with some boxing in between each run-through.
Pullups until failure immediately down on the floor for some dips until failure and on my back for crunches. I stretched for about 30 seconds and shadow boxed for a few minutes. Then repeated this twice but on the third time I did my crunches with my legs at a 90 degree angle.


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 Post subject: Re: Saulo hulks-out
PostPosted: Fri Mar 05, 2010 2:27 am 
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Gorilla
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Joined: Sat Jan 02, 2010 4:10 pm
Posts: 674
Hey Saulo, first of all i wanted to say that I really dig the name of the journal. It's awesome.

Second, not down on it, but where did you get your routine? That's certainly in intense routine, but it's not a get big routine. With what you're doing you're going to be strong and have a lot of muscular endurance, but I think you'd be better served (and get bigger and stronger) if you did more compound lifts and less isolation with more weight and less reps.

I understand the desire to not get hurt. That's big. But maybe just try a program like stronglifts or starting strength for a few weeks and see how you feel doing it.

Also, how many calories (approx) a day are you eating?

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 Post subject: Re: Saulo hulks-out
PostPosted: Tue Mar 09, 2010 11:00 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
I joined a gym this week

I worked out my abs and did bodyweight squats and lunges. I anticipate some good feeling in my legs tomorrow

EDIT: I don't know how many calories I take every day but my guess is around 2500


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 Post subject: Re: Saulo hulks-out
PostPosted: Thu Mar 11, 2010 7:55 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 in a gym and not at home.

10min jog to warm up

superset with front raises and lateral raises. 10lbs, 6 reps each movement

seated shoulder press
15lbs 10 reps, 20lbs 8 reps, 25lbs, 7 reps

seated shrugs
20lbs 10 reps, 25lbs 8 reps, 30lbs 8 reps

bent over rows
10lbs 3x10 sets

upright rows with thin bar
20lbs 10 reps, 30 reps 2x10

deadlifts, first time doing them thanks to the help of my friend keeping and eye on my form.
1st set, 65lbs 10 reps. 2nd set 75lbs 8 reps. 3rd set 85lbs 8 reps.

20 minute jog on the treadmill with some incline.


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 Post subject: Re: Saulo hulks-out
PostPosted: Mon Mar 15, 2010 11:59 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
10 minute run to warm up

did some chest press machine to warm up my chest

dumbell press 15lbs 10 reps, 20lbs 10 reps, 25lbs 7 reps
dumbell fly 15lbs 10 reps, 20lbs 10 reps, 25lbs 7 reps

incline press 20lbs 10 reps, 25lbs 10 reps
incline fly 20lbs 10 reps, 25lbs 6 reps

3 'til failure' sets of pull ups

10 minute run cool down


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 Post subject: Re: Saulo hulks-out
PostPosted: Tue Mar 16, 2010 10:33 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
10 minute run

20lbs bar curls, 2x10

seated curls:
15lbs 10 reps
20lbs 10 reps
couldn't find the 25s so I jumped on a curl machine
45lbs total and did 2 sets of 6

rolling dumbell extension
15lbs 3x10

one arm tricep extension
15lbs 3x10

back to biceps with hammer curls
15lbs 10 reps
20lbs 10 reps
25lbs 4 reps

10 minute run, more intense than the first


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 Post subject: Re: Saulo hulks-out
PostPosted: Thu Mar 18, 2010 11:04 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
hello again,
This is gonna be my last workout log til Sunday because I have work tomorrow and Saturday I'm just riding for a few hours before the SF tattoo expo.

10 minute jog

hanging ab strap lifts. 3x12

3kg crunches, 3x20

Lateral raises 12lbs, 3x8

Front raises 12lbs, 3x8

Shoulder press 15lbs, 10 reps. 20lbs 10 reps. I couldn't find the next heaviest weights so I jumped on a machine and did a set of 10 on a press machine with 70lbs

seated shrugs, 20lbs 10 reps, 25lbs 10 reps, 30lbs 10 reps

deadlifts, 65lbs 10 reps, 75lbs 10 reps, 85lbs 7 reps

in the evening I rode my fixie for 12 miles


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 Post subject: Re: Saulo hulks-out
PostPosted: Thu Apr 15, 2010 10:42 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
it's been a while, I did chest today during the 'crowded after work' hour of the day. These slouts don't know how to restack things
10min run

incline press machine
3 sets of 10 25lbs each side
2 sets of 10 35lbs each side

cable flies: I wasn't very strong in this reguard
1 10 set of 12lbs on each hand
1 8 set of 17lbs on each hand

seated fly machine:
1 set of 10 20lbs
10 reps, 30lbs
10 reps 35
10 reps 40

upright rows
10 reps 20lbs
2x10 30lbs

10min run


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 Post subject: Re: Saulo hulks-out
PostPosted: Mon Apr 19, 2010 3:52 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
10 minute run

lateral raises 12lbs, 3 sets of 8

front raises 12lbs, 3 sets of 8

seated shoulder press
20lbs, 1x10
25lbs, 2x10

seated shrugs
25lbs, 3x10

bent over rows 12lbs, 3 sets of 10

upright rows
20lbs, 1x10
30lbs, 1x10
40lbs, 1x10
20lbs, 1x5

10 min harder run


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 Post subject: Re: Saulo hulks-out
PostPosted: Tue Apr 20, 2010 9:51 pm 
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Manatee
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Joined: Fri Dec 11, 2009 3:38 pm
Posts: 433
Location: San Francisco
jump rope warm up

abs
reverse crunches 3x20
oblique crunch 3x15 each side
push-throughs 3x20

body weight squats 1x50


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