Saulo Posted January 19, 2010 Author Share Posted January 19, 2010 body-weight squats2x50 Link to comment Share on other sites More sharing options...
Saulo Posted January 19, 2010 Author Share Posted January 19, 2010 Dumbbell curls8lbs 4x15 10lbs both sides of a bar1x10 15lbs4x10 hammer curls10lbs each side of a bar1x103x104th set I did until failure, 5 repsback down to 10lbs each side and did 10 reps one arm tri extension8lbs 5x12 two arm tri extension20lbs 5x12 20 minutes of jump rope Link to comment Share on other sites More sharing options...
Saulo Posted January 22, 2010 Author Share Posted January 22, 2010 5 minutes jump rope basic crunches8lbs 3x20 oblique crunches3x15 both sides leg raises3x15 reverse crunches3x15 side crunches2x25 both sides 20 minutes of jump rope fuck school Link to comment Share on other sites More sharing options...
Saulo Posted January 24, 2010 Author Share Posted January 24, 2010 I had so much fun today. Probably my favorite exercises to do are these. I feel my push-up and dumbbell press strength is eons ahead of dumbbell fly strength. My dumbbell presses are being done more explosive now too, let's see how it goes. I feel great. chest superset8lbs 15 reps dumbbell fly then 15 reps dumbbell press (x5) dumbbell fly15lbs 5x12 dumbbell press15lbs 2x1220lbs 3x10 iron gym wide push-up5x12 iron gym narrow push-up5x10 neutral pull up3x5 Link to comment Share on other sites More sharing options...
Saulo Posted January 27, 2010 Author Share Posted January 27, 2010 Tuesday abs warm up: 5 minutes of jumprope basic crunchno weight 1x158lbs 3x20 oblique crunches3x15 leg raises3x15 reverse crunches3x15 side crunches3x25 20 minutes of jump rope Link to comment Share on other sites More sharing options...
Saulo Posted January 27, 2010 Author Share Posted January 27, 2010 body-weight squats2x50so gnarly... and this journal title is totally lame. I wish I could change it. Link to comment Share on other sites More sharing options...
Saulo Posted January 28, 2010 Author Share Posted January 28, 2010 Today was a shoulder day, arguably one of my favorite days. 5min of jumprope pushups15 shoulder super set: lateral raises, front raises8lbs in each hand, 5x10 lats, 5x10 front shoulder press15lbs each hand. 5x10 pendulum bent over rows8lbs each hand, 3x12. These are always tough for me Shoulder shrugs15lbs each hand, 2x1220lbs each hand, 1x10 then, 1x15 I lost track that set and finished with one more set of 10 to be safe. Upright rows16lbs, 1x1520lbs, 2x1230lbs, 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. Link to comment Share on other sites More sharing options...
Richard Posted January 28, 2010 Share Posted January 28, 2010 Hey man, great consistency, keep it up! You're working hard Link to comment Share on other sites More sharing options...
Saulo Posted January 29, 2010 Author Share Posted January 29, 2010 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. Link to comment Share on other sites More sharing options...
Saulo Posted January 30, 2010 Author Share Posted January 30, 2010 5 min jump rope warm up bicep curls 8lbs3 sets of 15 bicep curls with bar. 10lbs each side2 sets of 12 bicep curls with bar. 15lbs each side2 sets of 10, failed at 8 on the 3rd set hammer curl bar. 10lbs each side2 sets of 10 hammer curl bar. 15lbs each side2 reps of 10, I failed at 9 on the 3rd set one arm tricep extension. 8lbs5 sets of 12 each arm 2 handed tricep extension. 2 10lb plates5 sets of 12 Link to comment Share on other sites More sharing options...
Saulo Posted February 2, 2010 Author Share Posted February 2, 2010 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 superset8lbs 15 reps dumbbell fly then 15 reps dumbbell press, x3 total dumbbell fly15lbs 5x12 dumbbell press15lbs 2x1220lbs 3x10 iron gym wide push-up5x12 no narrow push ups today neutral pull up4x5 pull ups are getting easier, I am exiting Link to comment Share on other sites More sharing options...
Saulo Posted February 3, 2010 Author Share Posted February 3, 2010 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 lbs3x25 oblique crunches3x20 each side leg lifts3x15 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 crunches3x25 each side Link to comment Share on other sites More sharing options...
medman Posted February 3, 2010 Share Posted February 3, 2010 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. Link to comment Share on other sites More sharing options...
Saulo Posted February 4, 2010 Author Share Posted February 4, 2010 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 Link to comment Share on other sites More sharing options...
medman Posted February 4, 2010 Share Posted February 4, 2010 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 Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 4, 2010 Share Posted February 4, 2010 body-weight squats2x50so 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. Link to comment Share on other sites More sharing options...
Saulo Posted February 12, 2010 Author Share Posted February 12, 2010 my shoulder blade is fucked up Link to comment Share on other sites More sharing options...
Saulo Posted February 15, 2010 Author Share Posted February 15, 2010 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 3x12w/bar 10lbs on each side 2x1215lbs on each side 1x10 then 1x8 hammer curls10lbs on each side 2x1015lbs 1x10 one arm tricep extension8lbs 5x12 pendulum tri-kickbacks8lbs 3x12 my workout was cute Link to comment Share on other sites More sharing options...
Saulo Posted February 18, 2010 Author Share Posted February 18, 2010 decided to add variety and lower sets.EDIT: I've also decided to shorten my breaks, woot5min of jump rope 8lb crunches2x20 legs elevated crunches1x20, 1x15 oblique crunches2x15 each side leg raises2x15 reverse crunches2x15 push-throughs2x20 side crunches2x25 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 Link to comment Share on other sites More sharing options...
Saulo Posted February 22, 2010 Author Share Posted February 22, 2010 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 bar1x10 10lbs each side1x10 15lbs each side, 1x9, 1x8I am going heavier sooner now in addition to shortening my breaks between sets to 20sec hammer curls 15lbsI did the best I could1x10, 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 Link to comment Share on other sites More sharing options...
aluck Posted February 23, 2010 Share Posted February 23, 2010 Good luck! Looking forward to hearing how ur workout goes! Link to comment Share on other sites More sharing options...
Saulo Posted February 23, 2010 Author Share Posted February 23, 2010 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 Link to comment Share on other sites More sharing options...
Saulo Posted February 26, 2010 Author Share Posted February 26, 2010 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, 1x14narrower iron gym pushups 1 set of 15. still a little cautious from my injured shoulder blade. I feel fine though pull ups 4x5 cute. Link to comment Share on other sites More sharing options...
Saulo Posted February 27, 2010 Author Share Posted February 27, 2010 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, 1x15narrower 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. Link to comment Share on other sites More sharing options...
Saulo Posted March 1, 2010 Author Share Posted March 1, 2010 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 bar1x10 10lbs each side15lbs each side, 3x10 1x9 hammer curls15lbs with the same bar, 3x10 I did 5 sets of dips to failure. 25 minute run afterward. Link to comment Share on other sites More sharing options...
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