Gusto's Journal

[gusto77]

Re: Gusto's Journal

Last set of declines- 75s x 15

[guns01]

Re: Gusto's Journal

hitting the damn rack completely throws off the mojo and always ruins the set. i freaking hate when that happens and normally i just re rack it and start over not even counting that set regardless if it is rep 1 or 2 or 8 or 9. i stop and rest then start over. it pisses me off so bad when i dick it up

[gusto77]

Re: Gusto's Journal

216 on the scale this morning. Up 8 pretty decent pounds. Maybe a couple of sloppy ones in there. Loosened my diet restrictions a bit over the last few weeks and letting myself eat a lot of white potatoes and even some white flour carbs in there to prevent diet fatigue. So a little extra padding around the waist but feeling strong in most areas.

Honestly don't know why I struggle with deadlifts so much. I feel like with my body style and height I should be in the 500s easy but I'm not there yet. Likely could have done 450 today if I had skipped 435 but I'm still up 10 pounds from last DL session.

I added 30 Mgs of deca to the mix for joints this week so it's kicking by the time I start cruising again. I'm gonna go with that and 250 test rather than trying to hit low dose NPP 3 times a week.


Deadlifts

225 x 4

275 x 4

315 x 2

365 x 2

405 x 1

435 x 1

450 half way up choked


Medium grip pull ups

BW x 14

BW x 12

BW x 9


Hammer strength rows

2 pps x 20

3 pps x 18

4 pps x 12

5 pps x 6


Dumbbell pullover

100 x 10

100 x 10

100 x 12 <---- movement felt a little weird in the elbows and wrists until this point. Finally felt good so I pushed it up a bit. Really wish my gym would get a nautilus or HS pullover machine

110 x 12


Reverse/ medium grip pull downs

130 x 15

145 x 15

160 x 15

175 x 12

[gusto77]

Re: Gusto's Journal

Shoulders


Seated barbell press

230 x 5

210 x 8

190 x 10

135 x 20


Reverse pec deck

100 x 20

145 x 20

160 x 20

175 x 20

190 x 15

205 x 10 + drop set


Seated side dumbbell lateral

20s x 25

25s x 25

30s x 16

35s x 12

40s x 9 + drop set


Seated dumbbell press

50s x 25

60s x 20

70s x 14


Smith machine shrugs

135 x 15

225 x 12

225 x 10 (slight numbness in hand and 'twang' in wrist.... Hgh kickin' probably)

225 x 12


20 min light cardio

[MOUNTAIN-MAN]

Re: Gusto's Journal

Damn that's they way to blast shoulders brother

[animal87]

Re: Gusto's Journal

216 on the scale this morning. Up 8 pretty decent pounds. Maybe a couple of sloppy ones in there. Loosened my diet restrictions a bit over the last few weeks and letting myself eat a lot of white potatoes and even some white flour carbs in there to prevent diet fatigue. So a little extra padding around the waist but feeling strong in most areas.

Honestly don't know why I struggle with deadlifts so much. I feel like with my body style and height I should be in the 500s easy but I'm not there yet. Likely could have done 450 today if I had skipped 435 but I'm still up 10 pounds from last DL session.

I added 30 Mgs of deca to the mix for joints this week so it's kicking by the time I start cruising again. I'm gonna go with that and 250 test rather than trying to hit low dose NPP 3 times a week.


Deadlifts

225 x 4

275 x 4

315 x 2

365 x 2

405 x 1

435 x 1

450 half way up choked


Medium grip pull ups

BW x 14

BW x 12

BW x 9


Hammer strength rows

2 pps x 20

3 pps x 18

4 pps x 12

5 pps x 6


Dumbbell pullover

100 x 10

100 x 10

100 x 12 <---- movement felt a little weird in the elbows and wrists until this point. Finally felt good so I pushed it up a bit. Really wish my gym would get a nautilus or HS pullover machine

110 x 12


Reverse/ medium grip pull downs

130 x 15

145 x 15

160 x 15

175 x 12

450 is good bro, it won't be hard to get to 500s from there. I need to try pullovers for back sometime, I do them for chest/tris going light, but I feel it hitting my lats some.

[guns01]

Re: Gusto's Journal

450 is good bro, it won't be hard to get to 500s from there. I need to try pullovers for back sometime, I do them for chest/tris going light, but I feel it hitting my lats some.

keep the elbows bent through the entire motion and pull the db all the way through to the top of your chest. contract the pec hard once you hit about forehead level. this will put the focus on the chest more so than the lat. now if you are bending and straighening your arms throughout the movement it is going to hammer your tris regardless lol

[Trixie]

Re: Gusto's Journal

I'm so glad you are up here. I get to learn stuff from your thread all the time, thanks.
~Trixie~

[gusto77]

Re: Gusto's Journal

Standing alt dumbbell curls

70s x 4 (right arm, 3 left)

60s x 8

60s x 7


Incline dumbbell curls

35s x 20

45s x 12

50s x 7

35s x 16


Barbell preachers

65 x 10

65 x 10

65 x 9


Concentration curls

30 x 15

30 x 13

30 x 11


Incline close grip bench

135 x 12

135 x 12

135 x 12

185 x 12

185 x 12

225 x 6

225 x 6


Cable pressdowns

160 x 18

180 x 15

200 x 13 + drop set


Overhead dumbbell ext

60 x 20

85 x 15

Switched to one arms, first two sets irritated elbows

45s x 12


Diamond push ups x 30


20 min light cardio

[gusto77]

Re: Gusto's Journal

You'd be proud of me guns... They're coming along

image.jpg

Leg ext

40 x 60

50 x 60

60 x 60


Seated leg curl

50 x 20

60 x 20

60 x 20

80 x 20

100 x 17

120 x 8

120 x 8

100 x 13


Leg press/ single leg barbell lunges (super sets last 3 sets) and by the way holy fukking burn batman

2 pps x 25

3 pps x 25

4 pps x 20

6 pps x 10/ 115 x 6

8 pps x 8 / 40s x 8 <----- switched to dumbbells

9 pps x 4/ 40s x 8

At this point I rested about 10 minutes and stretched and rumble rolled. My low back and upper glutes felt like they were going to explode. I could barely rerack those 40s. I was fine after rumble roller..... Until I got to SL deads


Hack squats

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 10


Straight leg deadlifts

135 x 10

185 x 10

225 x 10


Calf raises on hack

1 pps x 20

2 pps x 20

3 pps x 15

4 pps x 10

5 pps x 8ish

[Trixie]

Re: Gusto's Journal

Way to go Gusto! Wish my legs looked that good.
~Trixie~

[MOUNTAIN-MAN]

Re: Gusto's Journal

That pic of the legs is great work brother back ground looks like world gym?

[gusto77]

Re: Gusto's Journal

That pic of the legs is great work brother back ground looks like world gym?

Golds in Hope Mills brother. I used to work out at world gym when it was AC fitness. But when I move back here after a short tour at Fort Campbell I went into world gym to sign up and they treated me like total shit, I told them Id take my money elsewhere

[MOUNTAIN-MAN]

Re: Gusto's Journal

Golds in Hope Mills brother. I used to work out at world gym when it was AC fitness. But when I move back here after a short tour at Fort Campbell I went into world gym to sign up and they treated me like total shit, I told them Id take my money elsewhere

I was at world gym on McPherson church rd near mall they were stuck up there but I has a life time membership comped I did not know hope mills had a golds most of my pops family live out that way

[guns01]

Re: Gusto's Journal

beast mode legs. you may be right up there with me gusto. time to start looking at shows my man