Gusto's Journal

[gusto77]

Re: Gusto's Journal

Running a 10k this weekend so tried to keep it light and easy. Prob still screwed myself over.


Hip adductor

3 x warm ups

150 x 15 x 3


Hip abductor

3 x warm ups

150 x 15 x 3


Alternating seated leg curls

2 x warm ups

40 x 10 x 3


Leg press

2 x warm ups

5 pps x 10 x 3


SL dumbbell DLs/ HS calf ext

2 x warm ups

60s x 10 x 3/ 4 pps x 10 x 3


Slow 2 mile run

[gusto77]

Re: Gusto's Journal

HS press

1 pps x 12 x 2

1 pps + 25s x 12

2 pps x 12

2 pps + 25s x 12

3 pps x 8


Machine lateral raises (5 sec hold last rep each set)

1 X warm up

80 x 12

90 x 12

100 x 10----> 60 x 10


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15


Incline close grip bench

135 x 10 x 2

185 x 8

225 x 4 x 2


Machine dips/ hanging leg raises

1 x warm up

247.5 x 20, 18, 16/ 15 x 3


20 min cardio

[gusto77]

Re: Gusto's Journal

Friday:

Incline matrix press

1 pps x 10 x 2

2 pps x 10

3 pps x 10

3 pps + 25s x 7


Dumbbell bench press

2 x warm ups

90s x 8

110s x 8 x 2


Pec deck

2 x warm ups

190 x 20

205 x 20 x 2


Machine curls

2 x warm up

100 x 12

110 x 12

120 x 8----> 80 x 8


One arm dumbbell preachers

30s x 12

35s x 10

40s x 8


Hammer curls

50s x 8 x 3


20 min cardio


Today:

Neutral grip pull ups

BW x 12, 11, 9, 9, 7


Bent barbell rows

2 x warm ups

185 x 10

225 x 10

255 x 8


EZ bar pull over

2 x warm ups

80 x 12

90 x 12

100 x 12


Deadlifts/ Burpees/ 400 m run

225 x6 / 15/ 400

250 x 6/ 15/ 400

275 x6 / 15/ 400

[gusto77]

Re: Gusto's Journal

2.5 mile run

12 x 2 neutral grip pull ups

50 x 2 push ups

30 x 2 incline sit ups

[gusto77]

Re: Gusto's Journal

Matrix press

1 pps x 12 x 2

2 pps x 12

2 pps + 25s x 10

3 pps x 6


Wide grip SM upright rows

1 x warm up

95 x 12

115 x 12

135 x 10, 10


Revers pec deck/ over and backs

1 x warm up

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15


Incline dumbbell skull crushers/ diamond push ups

1 x warm up

30s x 15/ 15

35s x 15/ 15

40s x 12/ 15

45s x 10/ 12


Hanging leg raises

15 x 3


30 min light cardio

[IRON-GAME]

Re: Gusto's Journal

Great log brutha

[gusto77]

Re: Gusto's Journal

Bent dumbbell rows

50s x 25 x 3


Neutral medium grip pull ups

BW x 10, 8, 6


Bent barbell rows

1 x warm up

225 x 10, 8, 8


EZ bar pullover

1 x warm up

80 x 12

90 x 12

100 x 12


SL deads

1 x warm up

225 x 8 x 3


Burpees/ 400 m run

10/ 400 m x 4

[gusto77]

Re: Gusto's Journal

Doing a 10k in April so my cardio will be going way up.

Incline barbell press

135 x 10 x 2

185 x 8

225 x 8

250 x 8, 8


Bench press

135 x 12

185 x 10

225 x 10

250 x 8, 8


Stretch push ups

25, 25, 21


Dumbbell curl/ incline sit ups


2 mile run

[gusto77]

Re: Gusto's Journal

Haven't been completely out of the gym the past two weeks but training frequency has been down. Preparing for retirement from the military and trying to do a bunch of work on my house. Will be back in full swing tomorrow. 1 August retirement date!!!

[gusto77]

Re: Gusto's Journal

Yesterday

Wide grip reverse facing pulldowns

2 x warm up

145 x 10

160 x 10 x 3


HS rows

1 x warm up

3 pps x 12 x 4


Assisted neutral medium grip pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10

BW x 5----> (80) x 10


Dumbbell pullover

1 x warm up

80 x 15 x 2

90 x 12

100 x 10


Dumbbell rows

1 x warm up

80s x 12 x 3


Hyperextensions

20 x 2



Today:

Seated dumbbell press

2 x warm ups

70s x 10

80s x 10

90s x 10

100s x 9


Side dumbbell laterals

1 x warm up

25s x 15 x 3


Wide grip SM upright rows

95 x 15

115 x 15

135 x 10


Reverse pec deck/ over and backs

1 x warm up

130 x 20/ 15 x 3


Machine dips

1 x warm up

240 x 25, 20, 15


Cable pressdowns/ diamond push ups

2 x warm ups

120 x 15/ 15

140 x 15/ 15

160 x 15/ 10


20 min cardio

[gusto77]

Re: Gusto's Journal

Bench press

135 x 10 x 2

185 x 10

225 x 10

255 x 10

275 x 10

315 x 4


Incline dumbbell fly/ incline twist press

1 x warm up

40s x 10/ 10

50s x 10/ 10

60s x 10/ 10


Incline matrix press/ cable crossovers

1 x warm up

2 pps + 25s x 12/ 70 x 12

3 pps x 12/ 70 x 12

3 pps x 12/ 70 x 12


Incline dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 14


Dumbbell preacher curls

30 x 12 x 3


Hammer curls

25s x 25, 21, 20

40s x 12


Cross bench v ups

15 x 3

[gusto77]

Re: Gusto's Journal

Well was just about to post up this last weeks workouts and it appears i erased my notes.... awesome. Anyway been going pretty good. right elbow is acting up but I've been able to work with it so far.

[gusto77]

Re: Gusto's Journal

2/ 18/ 16

Close grip incline barbell press

135 x 10 x 2

185 x 10

225 x 8 x 2


Incline dumbbell skull crushers/ incline presses

1 x warm up

30s x 12/8

40s x 12/ 8 x 2

50s x 12/ 8 x 2


One arm reverse pressdowns

2 x warm ups

70 x 10 (this movement is hard on my grip and this felt too heavy so I dropped weight)

60 x 15, 14


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 12

160 x 15/ 12 x 2


Side dumbbell laterals/ Nautilus press

1 x warm up

20s x 15/ 2 pps x 12

25s x 15/ 2 pps + 25s x 10

25s x 15/ 2 pps + 25s x 8



2/ 19/ 16



Leg ext/ lying leg curls

2 x warm ups

110 x 12/ 110 x 12

125 x 12/ 110 x 12

140 x 12/ 110 x 12

155 x 12/ 110 x 12

170 x 12/ 110 x 12


Squats

3 x warm ups

185 x 8

225 x 8

275 x 8

315 x 8


Single leg press

1 x warm up

180 x 20

270 x 15

360 x 10


Dumbbell SL deads/ sissy squats

1 x warm up

70s x 8/ 12 x 3


Single leg calf press

1 x warm up

270 x 20 x 3



2/ 21/ 16


Incline barbell press

135 x 10 x 2

185 x 8

225 x 8

255 x 8

275 x 6


Incline dumbbell fly/ incline twist press

1 x warm up

50s x 8/ 8 x 3


Bench press/ stretch push up

1 x warm up

225 x 10, 10, 8/ 12, 12, 10


Dumbbell preacher curl/ 200 m sprint/ incline sit ups

25 x 15/ 1/ 20 x 3


Hammer curls

1 x warm up

50s x 8 x 2



2/ 23/ 16


Reverse facing wide grip pulldown

2 x warm up

140 x 15

155 x 15

170 x 12

170 x 10 + 10


Chest supported t bar rows

1 x warm up

90 x 15

135 x 12

135 x 12

180 x 8


Nautilus pulldowns

1 x warm up

140 x 12

170 x 12

200 x 12

230 x 10


Dumbbell pullovers

1 x warm up

110 x 10 x 3


Rack pulls

1 x warm up

225 x 8

275 x 6

315 x 4


20 min cardio



Today


Incline close grip bench press

1 x warm up

185 x 8

225 x 8

225 x 6 ------> 135 x 10


Incline dumbbell skull crushers/ dips

1 x warm up

30s x 15/ BW x 12

40s x 12/ BW x 12

50s x 10/ BW x 12

60s x 8/ BW x 12


Rope cable pressdowns

1 x warm up

110 x 12

125 x 12

140 x 10----> 80 x 8


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 12

160 x 15/ 12

190 x 12/ 12


Dumbbell upright rows (slow reps with 1 sec contraction each rep)

1 x warm up

25s x 12

30s x 12

35s x 12

40s x 12


Nautilus presses

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 10


20 min cardio



Ok so diet is back on track. Nothing crazy but just a solid manageable diet. Day to day will look something like this:


Meal 1 (pre workout): 50 gm whey, 1 cup oats with natural PB or 50 gram carb equivalent

2 scoops intra md

Meal 2: 8 oz beef, 8 oz sweet potato

Meal 3: 8 oz chicken, 1 1/2 cups rice

Meal 4: 6- 8 oz chicken or beef or 4 egg meat and cheese omelet or 50 gm whey/ 50 gm carbs (oats, kashi cereal w almond milk, rice or sweet potato)

[gusto77]

Re: Gusto's Journal

HS high row

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 12, 12


Reverse facing wide grip pulldowns

1 x warm up

140 x 12

160 x 12

180 x 8----> 100 x 12


Wide neutral grip seated cable rows

1 x warm up

140 x 12 x 3


One arm HS low rows

2 pps x 10

3 pps x 10

3 pps + 25s x 10


Nautilus pull over (done very slow and strict with a deep stretch each rep)

1 x warm up

140 x 10

170 x 10

200 x 10


Hyper extensions x 25


20 min cardio


Meal 1: 50 gm whey and 2 tbs natural PB

2 scoops intra md

Meal 2: 10 oz chicken on pita with veggies and light cucumber sauce

Meal 3: 12 oz sirloin, sweet potato, 2 snack size snickers

Meal 4: 4 whole eggs, whole wheat bagel

[gusto77]

Re: Gusto's Journal

Great job buddy, keep at it.
~Trixie~

Thanks trixie!