Saulo Posted December 13, 2009 Share Posted December 13, 2009 (edited) Chest & back day warm up:5 minutes or so of jumping rope3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement dumbbell flies 15lbs3 sets of 10 dumbbell press 15lbs3 sets of 10 Iron gym wide push-ups5 sets of 10 Iron gym narrow push-ups5 sets of 8 Neutral pull-ups5 sets of 4 For cardio I jumped rope until I could do no more Edited February 12, 2010 by Saulo Link to comment Share on other sites More sharing options...
Saulo Posted December 14, 2009 Author Share Posted December 14, 2009 Abs basic crunches with an 8lb weight3 sets of 15 oblique crunches3 sets of 15 each side legs bent and above the ground crunches1st set 202nd set 183rd set 15 reverse crunches3 sets of 20 side-crunches3 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 Link to comment Share on other sites More sharing options...
Saulo Posted December 16, 2009 Author Share Posted December 16, 2009 Went for a 30 minute ride on my bike 2 sets of 60 body weight squats Link to comment Share on other sites More sharing options...
Saulo Posted December 16, 2009 Author Share Posted December 16, 2009 Shoulders Warm up5 minutes jump rope2 sets of 10 push-ups 8lbs: 5 Super Sets10 reps Lateral raises followed by 10 reps front raises. 15lb seated shoulder press5 sets of 8 8lb pendulum bent over rows2 sets of 123 sets of 11 Upright rows1 set of 15 using 162 sets of 10 using 20lbs3 sets of 10 using 30lbs For cardio I jumped rope until I couldn't anymore Sup Link to comment Share on other sites More sharing options...
Saulo Posted December 18, 2009 Author Share Posted December 18, 2009 (edited) Arms Bicep curls8lbs in each hand3 sets of 15 Curl bar10lbs on each side: 2 sets of 1215lbs on each side: 3 sets of 10 Hammer Curls with bar10lbs on each side: 2 sets of 1015lbs on each side: 3 sets of 8 Tricep extentionheld 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 kickbacks3 sets of 12 Edited December 25, 2009 by Saulo Link to comment Share on other sites More sharing options...
Saulo Posted December 20, 2009 Author Share Posted December 20, 2009 up the ante chest & back day warm up:5 minutes or so of jumping rope3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement dumbbell flies 15lbs4 sets of 10 dumbbell press 15lbs4 sets of 10 Iron gym wide push-ups5 sets of 10 Iron gym narrow push-ups5 sets of 8. I then came back after a restroom break and pumped out an extra set of 8 for good measure. Neutral pull-ups1 set of 53 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. Link to comment Share on other sites More sharing options...
Saulo Posted December 20, 2009 Author Share Posted December 20, 2009 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 weight3 sets of 20 oblique crunches3 sets of 15 each side legs bent and above the ground crunches. It was tough3 sets of 20 reverse crunches. adding 5 reps was difficult.3 sets of 25 side-crunches3 sets of 20 Timed myself jumping rope, I lasted for about 22 minutes. Tomorrow is a rest day. Link to comment Share on other sites More sharing options...
Saulo Posted December 22, 2009 Author Share Posted December 22, 2009 Not lifting or doing anything strenuous until my nose becomes less congested. Link to comment Share on other sites More sharing options...
Saulo Posted December 25, 2009 Author Share Posted December 25, 2009 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 curls8lbs in each hand3 sets of 15 Curl bar10lbs on each side: 2 sets of 1215lbs on each side: 3 sets of 10 Hammer Curls with bar10lbs on each side: 2 sets of 1015lbs on each side: 3 sets of 8 one arm tricep extention with 8lb dumbell (shoulda done this first)5 sets of 12 Tricep extentionheld 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. Link to comment Share on other sites More sharing options...
Saulo Posted December 26, 2009 Author Share Posted December 26, 2009 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 up2 sets of 10 push-ups 8lbs: 5 Super Sets10 reps Lateral raises followed by 10 reps front raises. 15lb seated shoulder press4 sets of 8 8lb pendulum bent over rows3 sets of 12 Upright rows1 set of 15 using 162 sets of 10 using 20lbs2 sets of 10 using 30lbs Link to comment Share on other sites More sharing options...
Saulo Posted December 28, 2009 Author Share Posted December 28, 2009 warm up:5 minutes or so of jumping rope3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement dumbbell flies 15lbs4 sets of 10 dumbbell press 15lbs4 sets of 10 Iron gym wide push-ups3 sets of 10 Nuetral pull-ups4 sets of 5 Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 28, 2009 Share Posted December 28, 2009 glad you're feeling better. now you can get really have some fun with it... Link to comment Share on other sites More sharing options...
Saulo Posted December 31, 2009 Author Share Posted December 31, 2009 (edited) glad you're feeling better. now you can get really have some fun with it...stoked. thanks for being peeping my log. Bicep curls8lbs in each hand3 sets of 15 Curl bar10lbs on each side: 2 sets of 1215lbs on each side: 3 sets of 10 Hammer Curls with bar10lbs on each side: 2 sets of 1015lbs on each side: 3 sets of 8 EDIT 1-06-10: tricep extension, one handed 8lb5 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 January 6, 2010 by Saulo Link to comment Share on other sites More sharing options...
Saulo Posted January 3, 2010 Author Share Posted January 3, 2010 Rode my fixie for about 20 miles yesterday. Today's workoutwarm up:5 minutes or so of jumping rope3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement dumbbell flies 15lbs4 sets of 10 dumbbell press 15lbs4 sets of 10 Iron gym wide push-ups5 sets of 10 Iron gym narrow push-ups5 sets of 8. Neutral pullups 4 sets of 5 Link to comment Share on other sites More sharing options...
Saulo Posted January 4, 2010 Author Share Posted January 4, 2010 let's get my abs stacked!5 minutes of jump rope. 8lb crunches3 sets of 20 oblique crunches3 sets of 15 leg lifts. This is where I added some variety1st set was 15 repsSets 2 and 3 were about 12 reps. reverse crunches3 sets of 15 side crunches3 sets of 20. Link to comment Share on other sites More sharing options...
Saulo Posted January 6, 2010 Author Share Posted January 6, 2010 picking up the slack with cardio today and hulking out in the arm department 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 side3 sets of 10 hammer curl bar. 10lbs each side2 sets of 10 hammer curl bar. 15lbs each side3 sets of 10. Added reps one arm tricep extension. 8lbs5 sets of 12 each arm 2 handed tricep extension. 2 10lb plates5 sets of 10 20 minutes of jump rope soon after. Link to comment Share on other sites More sharing options...
Saulo Posted January 7, 2010 Author Share Posted January 7, 2010 warm up:5 minutes or so of jumping rope3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement dumbbell flies 15lbs5 sets of 10 dumbbell press 15lbs5 sets of 10 Iron gym wide push-ups5 sets of 10 Iron gym narrow push-ups5 sets of 8. Neutral pullups3 sets of 41 set of 5 going trail running later. gonna take my five finger shoes for a spin. Link to comment Share on other sites More sharing options...
Saulo Posted January 9, 2010 Author Share Posted January 9, 2010 5 minutes of jump rope. 8lb crunches3 sets of 20 oblique crunches3 sets of 15 leg lifts. 1st and 2nd set: 15 reps3rd set: 13 Legs straight up reverse crunches. A real toughy3 sets of 15 side crunches3 sets of 25. jumped rope until I could do no more. About 16 minutes or so Link to comment Share on other sites More sharing options...
Saulo Posted January 10, 2010 Author Share Posted January 10, 2010 Alrighty 5 minutes on the treadmill 5mph 100% incline2 sets of 10 push-ups 5 Lateral raise/front raise super sets. 8lbs, 10 reps each movement Seated shoulder press15lbs, 4 sets of 81 set of 7, tried to up the ante bent over pendulum rows8lbs, 3 sets of 12 Shoulder shrugs15lbs, 5 sets of 10 upright rows1st set 16lbs, 15 repssets 2 & 3 20lbs, 10 repssets 4 & 5 30lbs, 10 reps Link to comment Share on other sites More sharing options...
Saulo Posted January 12, 2010 Author Share Posted January 12, 2010 dumbbell flies and dumbbell press3 sets. 8lbs and 15 reps each movement dumbbell flies15lbs, 5 sets of 10 dumbbell press15lbs, 5 sets of 10 wide iron gym pushups5 sets of 10 narrow iron gym pushups5 sets of 10 iron gym neutral pullups5 sets of 5 Link to comment Share on other sites More sharing options...
Saulo Posted January 13, 2010 Author Share Posted January 13, 2010 5 minute treadmill jog 8lb crunches3 sets of 20 oblique crunches3 sets of 15 leg lifts. finally reached 3 sets of 15 Reverse crunches, legs straight up. Tough as hell3 sets of 15 side crunches will forever be my favorite3 sets of 25. 25 minute jogging with incline Link to comment Share on other sites More sharing options...
Saulo Posted January 14, 2010 Author Share Posted January 14, 2010 body-weight squats 2x45 Link to comment Share on other sites More sharing options...
Saulo Posted January 15, 2010 Author Share Posted January 15, 2010 5 min treadmill jog2x15 push-ups 8lb lateral raises combined with front raises10 reps each for 5 sets 15lb seated shoulder press10x5 8lb pendulum bent over rows2x12 8lb bent over rows normal2x12 15lb dumbbell shrugs3x15 upright rows16lbs, 1x1520lbs, 2x1230lbs, 2x12 25min run Link to comment Share on other sites More sharing options...
Saulo Posted January 16, 2010 Author Share Posted January 16, 2010 warm up5 min jog8lb bicep curls3x15 bicep curls w/bar10lbs each side1x12 15lbs each side3x10 hammer curls w/bar10lbs each side1x12 15lbs each side4x10 one arm tri extensions8lbs 5x12 tri extensions20lbs 5x10 pendulum tri kickbacks 8lbs 4x10 Link to comment Share on other sites More sharing options...
Saulo Posted January 18, 2010 Author Share Posted January 18, 2010 warm uplight weight dumbbell press and fly super set8lbs, 3x15 each each movement dumbbell fly15lbs, 5x10 dumbbell press15lbs, 2x1020lbs, 2x10, 1x15 wide push ups with iron gym5x10 narrow push ups with iron gym5x10 neutral pull ups3x5 Link to comment Share on other sites More sharing options...
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