Gusto's Journal

[gusto77]

Re: Gusto's Journal

Really happy about my leg workout today. First time in a while I've been able to put a respectable amount of weight on the squat bar without my hip hurting too bad. Had I not been an idiot and forgot my belt I know I could've knocked out a set of eight with 315.


Hip abductor

2 x warm up

160 x 12

180 x 12

200 x 12


Hip adductor

2 x warm up

150 x 12

170 x 12

190 x 12


Leg extensions

3 x warm ups

150 x 12

170 x 12

190 x 10


Lying leg curls

3 x warm ups

150 x 10

170 x 8

170 x 7------> 100 x 12 + 15 sec ISO hold


Squats

135 x 8

185 x 8

225 x 8

250 x 8

275 x 6

315 x 4


Leg press

2 x warm ups

6 pps x 15

8 pps x 12

10 pps x 10


Sissy squats

BW x 12 x 3


Matrix calf ext/ glute machine

200 x 15/ 50 x 12

300 x 12/ 70 x 12

400 x 10/ 90 x 12

[gusto77]

Re: Gusto's Journal

Nautilus shoulder press

1 pps x 15

2 pps x 12

3 pps x 10

3 pps + 25s x 8

4 pps x 8

4 pps + 25s x 5---> 3 pps x 8----> 2 pps x 8---> 1 pps x 10


Seated dumbbell lateral

15s x 25

25s x 20

30s x 15 x 2


Reverse pec deck

100 x 15

160 x 15

190 x 15

205 x 13


Dumbbell shrugs

1 x warm up

100s x 10

110s x 10


Incline close grip barbell press

135 x 15

185 x 10

225 x 6

225 x 5


Cable press downs

1 x warm up

155 x 15

200 x 12

230 x 10----> 140 x 12

[gusto77]

Re: Gusto's Journal

HS row

1 pps x 15

1 pps x 15

2 pps x 15

3 pps x 15

4 pps x 12

5 pps x 6


Wide neutral grip seated cable row

115 x 15

130 x 15

145 x 12

160 x 10


Wide grip reverse facing pull down

130 x 12

145 x 12

160 x 10


One arm supinated pull down

115 x 12

130 x 12

145 x 12

160 x 10


EZ bar pullover

75 x 12

85 x 12

95 x 12


SM rack pulls

135 x 6

225 x 6

315 x 6

315 x 6


20 min light cardio

[gusto77]

Re: Gusto's Journal

Incline dumbbell press

3 x warm ups

100s x 10

110s x 10

120s x 8


Incline HS press

1 pps x 20

2 pps x 15

3 pps x 12

4 pps x 7

4 pps x 5-----> 2 pps x 12


Bench press

135 x 12

225 x 10, 10, 10----> 135 x 15


Cable crossover

50 x 25

70 x 20

90 x 12----> 50 x 15


Nautilus curls

1 x warm up

65 x 15

80 x 13

95 x 11

110 x 8ish


Incline dumbbell curls

25s x 12

30s x 10

35s x 10


Hammer curl burnout

25s x 30


20 min light cardio/ 50 push ups

[gusto77]

Re: Gusto's Journal

Assisted wide grip pull ups

(100) x 12

(80) x 12

(60) x 10

(40) x 8


HS low row

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 6ish (too heavy)

3 pps x 12-----> 1 pps x 12


Close neutral grip pull downs

130 x 12

150 x 12

170 x 12

190 x 12

210 x 9


Dumbbell rows

60s x 15

65s x 15

75s x 15

85s x 13


Nautilus pull overs

155 x 10

185 x 10

215 x 8


Hyper extensions

3 x 15

[gusto77]

Re: Gusto's Journal

Wednesday:

5 min treadmill warm up


Hip abductor

2 x warm ups

150 x 12

170 x 12

190 x 10


Hip adductor

2 x warm ups

150 x 12 x 3


Seated leg curls

2 x warm ups

100 x 10

110 x 10

120 x 8

130 x 7----> 80 x 8 + 10 sec ISO hold


Leg extensions

2 x warm ups

150 x 12

170 x 12

190 x 10

190 x 10


HS V squat

2 x warm ups

3 pps x 10

4 pps x 8

4 pps + 25s x 8


Leg press

2 x warm ups

6 pps x 20

8 pps x 15

10 pps x 8


SM lunge/ HS calf press

1 x warm up

95 x 10/ 4 pps x 20

115 x 10/ 4 pps x 20

135 x 10/ 4 pps x 20


Seated calf raises

45 x 15

90 x 12

115 x 10


Thursday:

Incline barbell press

2 x warm ups

185 x 8

225 x 8

265 x 8

295 x 4

225 x 12


Incline dumbbell fly/ incline dumbbell press

1 x warm up

50s x 10 x 3/ 10 x 3


Bench press

1 x warm up

225 x 10, 10, 9


Dumbbell curls/ 1/4 mile run/ incline sit ups

(25s x 20/ 1/4 mile jog/ 25) x 3


5 min punching bag

[gusto77]

Re: Gusto's Journal

What are your current stats gusto?

38 yo
5'6"
200 lbs
200 mg wk trt
Lift 6 x wk
Cardio 3-5 x wk
Diet is garbage right now but not stressed about it

[LittleTom]

Re: Gusto's Journal

What are your current stats gusto?

[gusto77]

Re: Gusto's Journal

Sunday:

Bench press

2 x warm ups

185 x 8

225 x 8

275 x 8

300 x 4

225 x 16


Incline barbell press

135 x 15

185 x 12

205 x 10

225 x 8

250 x 6

250 x 6-----> 135 x 20


Dumbbell fly/ dumbbell press

1 x warm up

55s x 10/ 12 x 3


Dumbbell curl

25s x 20 x 3

50s x 8 x 2


Monday

One arm barbell rows

2 x warm ups

75 x 10

100 x 10

125 x 8


SM bent rows

1 x warm up

185 x 12

225 x 10

245 x 8

275 x 6


Assisted wide grip pull-ups

1 x warm up

(80) x 15

(60) x 12

(40) x 9

(20) x 6


Supinated close grip reverse facing pulldowns

1 x warm up

145 x 12

160 x 12

175 x 10


Dumbbell pullover

1 x warm up

110 x 10

120 x 8

120 x 7

Hyperextensions

15 x 2


Tuesday:

HS press

2 x warm ups

2 pps x 12

2 pps + 25s x 10

3 pps x 8

3 pps + 25s x 8

4 pps x 4


Dumbbell laterals (up to 10 and 2 position)

2 x warm ups

25s x 12

30s x 10

35s x 8----> 20s x 8


Reverse pec deck

1 x warm up

160 x 15

175 x 15

190 x 15


Dumbbell shrugs (really wanted to feel the squeeze and burn on these so I went a bit lighter...1 sec squeeze each rep)

1 x warm up

80s x 10

90s x 10

100s x 10


Machine dips

2 x warm ups

245 x 20

245 x 20

245 x 18


Incline dumbbell skull crushers/ incline dumbbell presses

25s x 12/ 12

30s x 12/ 12

40s x 12/ 12

50s x 10/ 10


20 min light cardio

[Trixie]

Re: Gusto's Journal

Meh.... Kind of depressing. Last year around this time I was putting up 350 6-8 times. I'm down about 30 pounds, only running trt now, and doing alot more cardio so strength loss is inevitable but it still sucks a bit lol. Nice being able to breath and move again though.

Don't hate on yourself. This time last year you were huge and fat look at the pic with your brothers. You are doing great!!!!!! Keep up the good work without injury. Luv ya.
~Trixie~

[gusto77]

Re: Gusto's Journal

Kind of a short one tonight. Planned on doing a bit more volume with the squats but my hip/ groin was acting up. Still happy that I was able to get some decent weight on the bar. Started eating decent again today so I was ok with not burning so many calories.

Leg extensions (free weight)

3 x warm ups

95 x 15

105 x 15

115 x 15


Lying leg curls (free weight)

3 x warm ups

70 x 10

80 x 10

90 x 8


Squats

135 x 8

185 x 8

225 x 8

275 x 8

315 x 4

345 x 2


Walking BW lunges x 20


BW single leg calf raises x 20



Meal 1: steak and cheese omelet, harvest grain and nut pancakes

Meal 2: BSN true mass, 2 tbs peanut butter

Meal 3: grilled chicken sandwich with cheese and bacon on wheat bun

Meal 4: 16 oz sirloin, 16 oz sweet potatoes, crap load of peanuts

C4 50x preworkout

2 scoops intra md

[gusto77]

Re: Gusto's Journal

That's a nice bench gusto

Meh.... Kind of depressing. Last year around this time I was putting up 350 6-8 times. I'm down about 30 pounds, only running trt now, and doing alot more cardio so strength loss is inevitable but it still sucks a bit lol. Nice being able to breath and move again though.

[LittleTom]

Re: Gusto's Journal

That's a nice bench gusto

[gusto77]

Re: Gusto's Journal

Incline barbell press

135 x 8

185 x 8

225 x 8

275 x 5


Bench press

135 x 8

185 x 8

225 x 8

275 x 6


Medium neutral grip pull ups

BW x 10, 9, 8


Bent dumbbell rows

55s x 20 x 3


Hammer curls

25s x 12

55s x 10 x 3


Burpees x 30

[MOUNTAIN-MAN]

Re: Gusto's Journal

U r a beast my man a ture INSPERATION loving the journal and dedication