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Saulo hulks-out


Saulo
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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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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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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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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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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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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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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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  • 4 weeks later...

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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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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treadmill warm up

 

bicep hammer curls

15lbs 1x10

20lbs 1x10

25lbs 1x7

 

triceps roll backs

12lbs 3x12

 

one arm extension

12lbs 3x10 each arm

 

kickbacks

12lbs 1x8 each arm

 

Chest:

dumbbell press

15lbs 1x10

20lbs 1x10

25lbs 1x10

30lbs 1x10

 

dumbbell fly

20lbs 3x10

 

20min cardio

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shoulders

 

lateral raises 12lbs 3x8

 

front raises 12lbs 3x8

 

shoulder press 20lbs 3x10

 

seated shrugs 20lbs 1x10, 25lbs 2x10

 

bent over rows 12lbs 3x10

 

upright rows

30lbs 1x10

40lbs 2x10

30lbs 1x10 to cool down

 

fixie riding tonight. holla

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I think I cheated myself today but not to worry I know to got heavier next time

 

10min warm up

 

seated curls

15lbs 1x10

20lbs 2x9/8

 

rolling tricep extension

12lbs 3x10

 

one arm tricep extension

12lbs 3x10

 

kick backs

12lbs 3x10

 

dumb bell chest press

20lb 2x10

25lb 1x10

30lb 1x10

I coulda gone to 35, next time I guess

 

fly machine

sets of 10, went from 25-"70lbs" on that

 

fixie ride

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10 min run to warm up

 

chest press

20lbs 1x10

25lbs 1x10

30lbs 1x10

 

dumb bell fly

20lbs 3x10

 

incline chest press

25lbs 1x10

30lbs 2x10

 

dumb bell curls

15lbs 1x10

20lbs 2x8,9

 

25 minutes of cardio

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I just read the thread on being skinny and I am gonna start to add compound exercises when doing chest and arms along with working out til I can't no more

 

I'm glad you're taking that advice! I tried suggesting that once to you before, because I can tell you work hard and wanted to see you gain the most benefit from your work that you put in!

 

I really recommend the stronglifts 5x5 as a starting point. My gym buddy and I have never had such success in the gym before...it's gotten to the point that I'm just about addicted to going to the gym, and I NEVER felt like that before this program! Mostly because I always got nowhere, which was not very motivating....

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I just read the thread on being skinny and I am gonna start to add compound exercises when doing chest and arms along with working out til I can't no more

 

I'm glad you're taking that advice! I tried suggesting that once to you before, because I can tell you work hard and wanted to see you gain the most benefit from your work that you put in!

 

I really recommend the stronglifts 5x5 as a starting point. My gym buddy and I have never had such success in the gym before...it's gotten to the point that I'm just about addicted to going to the gym, and I NEVER felt like that before this program! Mostly because I always got nowhere, which was not very motivating....

so heavier and less reps?

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so heavier and less reps?

 

If the goal is strength, yes. I like the 5x5 (low reps, more sets, high weight) because it gives you huge strength gains, and if you eat enough, it still gives you big mass gains as well. You're a naturally skinny guy like me, and this program had far more success for me than 3x8, so I think it could work for you too.

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