Gusto's Journal

[gusto77]

Re: Gusto's Journal

Quick garage workout tonight. Pushed the pace pretty good. No spotter so I'm happy with my lifts considering the pace.

Incline barbell press

135 x 8 x 2

185 x 8

225 x 8

275 x 8

305 x 3


Bench press

135 x 12

225 x 12

250 x 10

250 x 8


Dumbbell fly/ press

(50s x 10/ 12) x 3


Dumbbell curls

1 x warm up

25s x 25, 20, 18


Incline sit ups x 30

[Dzone]

Re: Gusto's Journal

Awesome.

[gusto77]

Re: Gusto's Journal

Dumbbell bench press

3 x warm ups

110s x 8

130s x 8

150s x 5


Incline matrix press

1 x warm up

2 pps x 12

2 pps + 25s x 10

3 pps x 8 x 2


Pec deck

1 x warm up

295 x 8 x 3----> 160 x 12 (last set)


Machine curls

2 x warm ups

120 x 12

150 x 10, 9


One arm dumbbell preacher

25 x 10

35 x 10

45 x 8ish


Hammer curl burnout

30s x 25

[MOUNTAIN-MAN]

Re: Gusto's Journal

Still killing it gusto all I can say is all kinds of respect for u brother

[gusto77]

Re: Gusto's Journal

Been taking extra days off here and there just due to my schedule and feeling stronger for it. I know I'd be better off hitting the gym 4 or 5 times a week rather than 6 or 7 but I lose my mind if I don't lift. Appetite is in the tank. Just not hungry these days. Gym time is going well however.


Seated cable rows

2 x warm ups

145 x 12

175 x 10

205 x 8

235 x 8


HS pulldown

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 10

3 pps + 25s x 6


Tbar rows

100 x 12

150 x 12

200 x 10

250 x 6


Reverse facing wide grip pull downs

1 x warm up

145 x 12

160 x 10

175 x 8


Dumbbell pullover

1 x warm up

100 x 12

110 x 10 x 2


SM rack pull

2 x warm up

225 x 6

315 x 6

405 x 4

[gusto77]

Re: Gusto's Journal

Worked out alone today and felt pretty strong so Im happy. Didn't eat much today but ate healthy.

Bench press

135 x 12 x 2

185 x 10

225 x 8

275 x 8

315 x 5


Incline barbell press

135 x 12

185 x 10

225 x 8

275 x 6

275 x 6


Incline dumbbell skull crusher/ incline dumbbell press

2 x warm ups

(50s x 10/ 12) x 3


Dumbbell curl/ lateral raise

(25s x 20/ 20) x 3


Bent lateral raise/ Incline sit ups

(25s x 20/ 25) x 3

[gusto77]

Re: Gusto's Journal

Good leg workout today. Think I pushed the pace pretty good cuz my legs were touched halfway through. Not the strongest today but still happy.


Seated Leg Curls

2 x warm up

90 x 10

110 x 10

130 x 8

150 x 6


Squats

135 x 8

185 x 8

225 x 8

275 x 8

315 x 8

375 x 2


Leg Press

2 pps x 20

4 pps x 20

6 pps x 15

8 pps x 12


Leg ext/ Hip abductor

1 x warm up

130 x 12/ 170 x 12

150 x 10/ 190 x 12

150 x 10/ 210 x 10


HS Calf press

2 pps x 20

4 pps x 15

6 pps x 10 x 2

[BABY1]

Re: Gusto's Journal

NICE!!!! Save room for some nuggets this year

[gusto77]

Re: Gusto's Journal

Last few days in the gym below. Nothing to note on diet. Just kind of eating normal with protein shakes and my intra MD in there.



Thursday (Last week):

Barbell press

2 x warm ups

135 x 10

185 x 8

205 x 8

225 x 5 + 1 forced


Dumbbell laterals

15s x 15

20s x 15

25s x 15

30s x 15

35s x 15


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 10

150 x 15/ 10

170 x 12/ 10


Dumbbell shrugs

2 x warm ups

90s x 10 x 2


Close grip bench

135 x 8 x 2

185 x 8

225 x 8

255 x 6 x 2


Incline dumbbell skull crushers

2 x warm ups

35s x 12

40s x 12

45s x 1


Monday:


Incline barbell press

135 x 8 x 2

185 x 8

225 x 8

255 x 8

285 x 7


Dumbbell bench press

1 x warm up

110s x 8

120s x 8

130s x 7


Decline HS press

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 12

3 pps + 25s x 8ish


Cable crossovers

40 x 15

60 x 15

80 x 8----> 50 x 10


Machine curls

1 x warm up

100 x 15

120 x 12

140 x 9


Hammer curls

50s x 10

55s x 8

60s x 7


Incline curl burnout

20s x 23




Today:

Assisted wide grip pull ups

(100) x 20

(80) x 15

(60) x 15

(40) x 12

(20) x 10

BW x 6----> (60) x 10


HS rows

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 8


Dumbbell rows

1 x warm up

90s x 10

95s x 9

100s x 9ish


Reverse facing Close neutral grip pull downs

1 x warm up

130 x 12

145 x 12

160 x 9


EZ bar pull overs

65 x 12

85 x 10

105 x 6 + 2 forced


Dead lifts

135 x 8

225 x 6

275 x 6

315 x 4

365 x 1 (this felt very light but my grip was done after one rep.... Still in need of some new straps)


20 min cardio

[Trixie]

Re: Gusto's Journal

Appetite has been in the tank lately. Don't know what's up but just no desire to eat anything. Haven't been eating bad just haven't been eating much of anything at all.

Yesterday:

Bench press

135 x 10 x 2

185 x 8

225 x 8

275 x 8

315 x 5

225 x 15


Incline dumbbell press

1 x warm up

110s x 10, 9, 8


HS presses

1 x warm up

2 pps x 10

2 pps + 25s x 10, 9


Pec deck/ push ups

1 x warm up

180 x 20/ 30

180 x 20/ 24

180 x 20/ 20


Incline dumbbell curls

2 x warm ups

30s x 15, 13, 12


One arm dumbbell preacher curls

25 x 12

30 x 12

35 x 11


Hammer curl burnout

30s x 25


Hanging leg raises

15 x 3


20 min cardio


Today:

Wide grip assisted chins

(100) x 15

(80) x 15

(60) x 12

(40) x 9


Seated cable rows

1 x warm up

150 x 12

170 x 12

190 x 12

210 x 10


Tbar rows

1 x warm up

100 x 12

150 x 12

200 x 10


Close grip pulldowns

1 warm up

150 x 10

170 x 10

190 x 8

210 x 7


Cable pullover/ face pulls

1 x warm up

140 x 15 x 3/ 100 x 12 x 3


Hyper extensions

20 x 2

Great Job as usual!

The butt muscles peeking out of your trunks on your avatar are my favorite part of this thread.

[gusto77]

Re: Gusto's Journal

Appetite has been in the tank lately. Don't know what's up but just no desire to eat anything. Haven't been eating bad just haven't been eating much of anything at all.

Yesterday:

Bench press

135 x 10 x 2

185 x 8

225 x 8

275 x 8

315 x 5

225 x 15


Incline dumbbell press

1 x warm up

110s x 10, 9, 8


HS presses

1 x warm up

2 pps x 10

2 pps + 25s x 10, 9


Pec deck/ push ups

1 x warm up

180 x 20/ 30

180 x 20/ 24

180 x 20/ 20


Incline dumbbell curls

2 x warm ups

30s x 15, 13, 12


One arm dumbbell preacher curls

25 x 12

30 x 12

35 x 11


Hammer curl burnout

30s x 25


Hanging leg raises

15 x 3


20 min cardio


Today:

Wide grip assisted chins

(100) x 15

(80) x 15

(60) x 12

(40) x 9


Seated cable rows

1 x warm up

150 x 12

170 x 12

190 x 12

210 x 10


Tbar rows

1 x warm up

100 x 12

150 x 12

200 x 10


Close grip pulldowns

1 warm up

150 x 10

170 x 10

190 x 8

210 x 7


Cable pullover/ face pulls

1 x warm up

140 x 15 x 3/ 100 x 12 x 3


Hyper extensions

20 x 2

[gusto77]

Re: Gusto's Journal

Back in the gym after a few busy days. Appetite was in the tank today but at least I ate decently healthy.


Leg ext warm ups x 3


Hip adductor

3 x warm ups

170 x 15

200 x 15

230 x 15


Hip abductor

3 x warm ups

170 x 15

200 x 15

230 x 15


Lying leg curls

3 x warm ups

150 x 10

170 x 10

190 x 10ish

210 x 6


Leg press

3 x warm ups

8 pps x 10

10 pps x 10

11 pps x 8


Hack squats

1 x warm up

2 pps x 12

3 pps x 12

4 pps x 10


Straight leg DL on hack machine

1 x warm up

2 pps x 10

2 pps + 25s x 10 x 2


Calf raises/ leg ext

1 x warm up

300 x 10/ 135 x 15

400 x 10/ 165 x 15

500 x 9/ 195 x 12


Meal 1: steak and cheese omelet, harvest grain pancakes with SF syrup

2 scoops intra md

Meal 2: big roast beef sandwich

Meal 3: 12 oz steak, baked potato, dinner roll

[gusto77]

Re: Gusto's Journal

Not the heaviest day but I pushed the pace good and got a great sweat and pump going.



HS press

1 pps x 12 x 2

2 pps x 12

3 pps x 12

3 pps + 25s x 7


Reverse pek deck

2 x warm ups

175 x 15

190 x 15

205 x 15ish


Seated side dumbbell laterals

15s x 15

20s x 15

25s x 15

30s x 12


Front dumbbell raises

15s x 15

20s x 15

30s x 15

35s x 12


Machine dips

2 x warm ups

247.5 x 25, 21, 19


Skull crushers/ close grip presses/ leg raises

1 x warm up

75 x 12/ 12/ 15

95 x 12/ 12/ 15

115 x 10/ 8/ 15


20 min cardio

[gusto77]

Re: Gusto's Journal

Yesterday:

Bench press

135 x 10

185 x 10

225 x 10

275 x 8

315 x 4


Incline dumbbell press

1 x warm up

100s x 12, 12, 10


Cable crossovers/ push ups

110 x 20/ 30

140 x 20/ 22

170 x 15/ 20


Rope cable pressdowns/ dumbbell curls/ incline sit ups

(150 x 15/ 30s x 15/ 20) x 3



Today:

Wide grip reverse facing pulldowns

2 x warm ups

160 x 12

180 x 10

200 x 7-----> 120 x 12 + 10 sec ISO hold


HS row (medium pronated grip pulling to chest)

1 pps x 15

2 pps x 15

3 pps x 13

4 pps x 9

4 pps x 7ish


Close grip assisted pull ups

(100) x 12

(85) x 12

(70) x 12

(55) x 10

(40) x 10


HS low row

1 pps x 15

2 pps x 15

3 pps x 10

3 pps x 10ish


Dumbbell pullover

1 x warm up

110 x 8

120 x 7, 6

[gusto77]

Re: Gusto's Journal

One of the best leg workouts I've had in a very long time. Pretty strong and no hip pain.... Mobility still sucks but as long as the pain is held at bay I'm happy. The PT basically told me my mobility would never improve greatly. Although 365 five times isn't super impressive that's heavier than I've got in a long while.

HS MTS single leg curl

3 x warm ups

80 x 10

90 x 10

100 x 10

120 x 8


Squats

135 x 8

185 x 8

225 x 8

275 x 8

315 x 8

365 x 5


Leg press

2 pps x 20

4 pps x 20

6 pps x 20

8 pps x 15

10 pps x 12


Leg ext/ hip abductor/ calf raise

1 x warm up

135 x 15/ 100 x 15/ 300 x 10

150 x 15/ 120 x 15/ 400 x 10

165 x 12/ 140 x 12/ 400 x 10