Gusto's Journal

[Trixie]

Re: Gusto's Journal

Great job buddy, keep at it.
~Trixie~

[gusto77]

Re: Gusto's Journal

2/ 12/ 16

Leg ext

2 x warm up

110 x 12

140 x 12

170 x 12 x 2


Lying leg curls

2 x warm ups

125 x 10

140 x 10

155 x 8

140 x 8


Single leg press

1 x warm up

180 x 15

270 x 12

360 x 8 x 2


HS V squat

1 x warm up

2 pps x 12

3 pps x 12

4 pps x 12


Single leg calf press

1 x warm up

180 x 15

270 x 15 x 2


Sat/ Sun- 30 min cardio each day


Today

Bench press

135 x 12 x 2

185 x 12

225 x 12 x 3


Incline barbell press

135 x 12

185 x 12

225 x 10, 9, 7


Hammer grip incline dumbbell fly/ incline twist press/ stretch push up

25s x 12/ 12/ BW x 12<------ 3 tri-sets


Dumbbell curls (less than a minute rest between each)

25s x 25, 22, 18


Hammer curls/ incline sit ups

1 x warm up

50s x 8/ 25<---- 2 super sets


Meal 1: 4 eggs with cheese and 6 oz potatoes

2 scoops intra md

Meal 2: steak and cheese omelet, harvest grain and nut pancakes

Meal 3: 8 oz ground beef, 1 1/2 cups white rice

Meal 4: 50 gm whey shake and 2 runs natural PB

[gusto77]

Re: Gusto's Journal

Nautilus press

1 pps x 15

2 pps x 15

3 pps x 12

3 pps + 25s x 10


One arm cable lateral

1 x warm up

12.5 kg x 15

17.5 kg x 12 x 2


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 10

160 x 15/ 10

190 x 15/ 10


Dumbbell shrug (3 sec hold each rep)

1 x warm up

80s x 8

90s x 8


Skull crushers/ close grip press

2 x warm up

75 x 12/ 12 (these were killing my elbows so I switched to dumbbells)


Incline dumbbell skull crushers/ presses (these felt awesome, insane burn and pump)

25s x 15/ 12

30s x 15/ 12

35s x 15/ 10


One arm reverse cable press down

1 x warm up

17.5 kg x 15

22.5 x 15, 13, 11


20 min cardio

[gusto77]

Re: Gusto's Journal

Kept the weight down a bit today and did really strict movements, concentrating on only pulling with the back. Had an awesome pump 4 sets into this workout.


Wide grip pull down

2 x warm up

140 x 15

170 x 12

200 x 10

140 x 15 + 10 sec stretch


Chest supported tbar rows

1 x warm up

90 x 15

135 x 12, 11, 11


Rack pulls

1 x warm up

225 x 6

275 x 6

315 x 4


EZ bar pullover (these felt awesome today)/ face pulls

1 x warm up

75 x 12/ 125 x 12

75 x 12/ 140 x 12

75 x 12/ 155 x 12

75 x 12/ 170 x 12


20 min cardio

[gusto77]

Re: Gusto's Journal

Busy weekend but back at it.


Friday, 5Feb

Nautilus pulldowns

2 x warm ups

155 x 15

185 x 12

215 x 12

245 x 10


Chest supported tbar rows

1 x warm up

90 x 12

135 x 12

180 x 10 x 2


Dumbbell rows

1 x warm up

110s x 8 x 3


Reverse facing close grip pulldowns

1 x warm up

140 x 12

155 x 12

170 x 11


Dumbbell pullover

1 x warm up

100 x 10 x 3


Rack pulls

2 x warm ups

225 x 6

315 x 4



Today:

Bench press

135 x 10 x 2

185 x 8

225 x 8

255 x 8

285 x 8


Incline nautilus press (love this movement)

1 pps x 15

2 pps x 15

3 pps x 14

3 pps x 11


Pronated grip Incline dumbbell fly/ incline twist press (think I may have found a new favorite superset... This felt awesome)

1 x warm up

30s x 12/ 8

35s x 12/ 8

40s x 12/ 8


Hammer curls

2 x warm ups

40s x 12

50s x 10

60s x 8ish


Incline dumbbell curl

25s x 15 x 3

30s x 12


Cable curl burnout

32.5 kg x 30


20 min cardio

[Trixie]

Re: Gusto's Journal

Really good workout today. Got decently heavy and really worked on feeling the target muscles do the work and pushed the pace. Slowly getting my diet back on track.


Incline nautilus press

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 10

4 pps x 8


Dumbbell bench press

1 x warm up

110s x 10, 8, 8


Peck deck (2 sec contraction each rep)

1 x warm up

160 x 15

175 x 12

190 x 10----> 100 x 12 (pumping)


Incline dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 12


One arm dumbbell preacher curl

30 x 12, 10, 10


Hammer curl burnout

30s x 22



Meal 1: 50 gm protein shake, cinnamon raisin bagel

2 scoops intra MD

Meal 2: 8 oz steak, rice, 8 pieces sushi

Meal 3: 4 hard boiled eggs

Meal 4: 50 gm protein shake, 2 tbs natty PB

Great Post, Love it; hard work and a strict diet. What's up big man? thinking about competing again this year??

I think I took that great photo you are using for your avatar.

"Reach out and touch that man!"
~Trixie~

[gusto77]

Re: Gusto's Journal

Really good workout today. Got decently heavy and really worked on feeling the target muscles do the work and pushed the pace. Slowly getting my diet back on track.


Incline nautilus press

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 10

4 pps x 8


Dumbbell bench press

1 x warm up

110s x 10, 8, 8


Peck deck (2 sec contraction each rep)

1 x warm up

160 x 15

175 x 12

190 x 10----> 100 x 12 (pumping)


Incline dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 12


One arm dumbbell preacher curl

30 x 12, 10, 10


Hammer curl burnout

30s x 22



Meal 1: 50 gm protein shake, cinnamon raisin bagel

2 scoops intra MD

Meal 2: 8 oz steak, rice, 8 pieces sushi

Meal 3: 4 hard boiled eggs

Meal 4: 50 gm protein shake, 2 tbs natty PB

[Trixie]

Re: Gusto's Journal

You are the bomb! Still at it.

[gusto77]

Re: Gusto's Journal

Yesterday:

Bench press

135 x 10 x 2

185 x 8

225 x 8

275 x 8

225 x 12


Decline HS press

1 pps x 20

2 pps x 15

2 pps + 25s x 12 x 2


Pec deck

1 x warm up

160 x 20

175 x 20 x 2


Machine curls

2 x warm ups

120 x 12

140 x 12

160 x 8 x 2


20 min cardio

[Trixie]

Re: Gusto's Journal

Neck was quite locked up on me today so I kept it light, just concentrated on feeling the muscles contract and burn, and kept the rest to 90 sec and less. Good pump.


Hip adductor

2 x warm ups

170 x 12

190 x 12

210 x 10


Hip abductor

2 x warm ups

170 x 12

190 x 12

210 x 10


Seated leg curls

2 x warm ups

90 x 10

100 x 10

110 x 10


Leg presses

2 pps x 20

4 pps x 20

6 pps x 20


Hack squats

1 pps x 20

2 pps x 15

3 pps x 12


Leg ext/ dumbbell SL deads

2 x warm ups

(130 x 12/ 60s x 10) x 3


Seated calf raise

1 x warm up

90 x 10

140 x 10, 8

Great workout buddy, NOW those Hacks are very impressive. I'm sure you are still looking great. Been missing; so are you cutting yet? and probably not as severe as last year?
Inquiring minds want to know.

[gusto77]

Re: Gusto's Journal

Neck was quite locked up on me today so I kept it light, just concentrated on feeling the muscles contract and burn, and kept the rest to 90 sec and less. Good pump.


Hip adductor

2 x warm ups

170 x 12

190 x 12

210 x 10


Hip abductor

2 x warm ups

170 x 12

190 x 12

210 x 10


Seated leg curls

2 x warm ups

90 x 10

100 x 10

110 x 10


Leg presses

2 pps x 20

4 pps x 20

6 pps x 20


Hack squats

1 pps x 20

2 pps x 15

3 pps x 12


Leg ext/ dumbbell SL deads

2 x warm ups

(130 x 12/ 60s x 10) x 3


Seated calf raise

1 x warm up

90 x 10

140 x 10, 8

[gusto77]

Re: Gusto's Journal

Neck was bugging me today but got some work done.

Reverse pec deck

1 x warm up

130 x 15

160 x 15

190 x 15

190 x 13


Seated dumbbell laterals

1 x warm up

25s x 20

30s x 15

35s x 12


HS presses

1 pps x 15

2 pps x 15

3 pps x 12

3 pps + 25s x 7


SM shrugs

135 x 12

185 x 12

225 x 12


Machine dips

1 x warm up

247.5 x 25, 22, 17


Incline dumbbell skull crushers

1 x warm up

35s x 15

40s x 15

45s x 13

[gusto77]

Re: Gusto's Journal

Keep crushing gusto, whens the next competition?

Not competing anymore brother. My BP was through the roof at 230 when I started bulking back up. I already have high BP so I made a choice. Just running TRT now and still hitting the gym like always.

[LittleTom]

Re: Gusto's Journal

Keep crushing gusto, whens the next competition?

[gusto77]

Re: Gusto's Journal

Pushed the pace pretty good today. Good workout.

Assisted wide grip pull ups

(100) x 15

(80) x 15

(60) x 15

(40) x 12

(20) x 10

BW x 6-----> (100) x 12


HS rows

2 pps x 12

3 pps x 12

4 pps x 9

4 pps x 8


Dumbbell rows

1 x warm up

100s x 10, 10, 10


Reverse facing wide grip pulldown

1 x warm up

160 x 10, 10

130 x 15


Dumbbell pullover

1 x warm up

100 x 12, 12, 10


Face pulls/ Hyper extensions

(80 x 12/ 15) x 3