Gusto's Journal

[guns01]

Re: Gusto's Journal

what's with the 3 rep set of squats there gusto? i am hoping that was your eyes were bigger than your muscles lol. may want to consider doing hams first in the lineup when they are fresh. no one on this planet has hams that overpower quads but just like tris, your hams can make your legs look twice as big and give you that illusion that you are way bigger than what you really are

[gusto77]

Re: Gusto's Journal

what's with the 3 rep set of squats there gusto? i am hoping that was your eyes were bigger than your muscles lol. may want to consider doing hams first in the lineup when they are fresh. no one on this planet has hams that overpower quads but just like tris, your hams can make your legs look twice as big and give you that illusion that you are way bigger than what you really are

Actually on that one brother my ego was bigger than my muscles were LOL there was two hot chics working next to me so I loaded on some more weight I probably could've squeezed out four or five reps but my lower back started feeling fatigued so I didn't push it. As far as the hamstrings go, I did that last week. What I've been doing is what I think you and some other guys do on here where I alternate heavy squat and dead lift weeks. On my deadlifts weeks I do that workout that you had told me about with the leg extensions and leg curls upfront. On squat weeks after I'm nice and warmed up I still try to keep those first. Thoughts?

[guns01]

Re: Gusto's Journal

Actually on that one brother my ego was bigger than my muscles were LOL there was two hot chics working next to me so I loaded on some more weight I probably could've squeezed out four or five reps but my lower back started feeling fatigued so I didn't push it. As far as the hamstrings go, I did that last week. What I've been doing is what I think you and some other guys do on here where I alternate heavy squat and dead lift weeks. On my deadlifts weeks I do that workout that you had told me about with the leg extensions and leg curls upfront. On squat weeks after I'm nice and warmed up I still try to keep those first. Thoughts?

nope that's a good plan man. i forgot lol. that will work perfectly fine and keep them from adapting as well. i just moved to a 4 day split for myself and working the whole leg on a single day just to break it up and give me a tad more rest for a little bit. not rocket science just have to keep switching it up from time to time and keep the muscle guessing and growing

[gusto77]

Re: Gusto's Journal

what's with the 3 rep set of squats there gusto? i am hoping that was your eyes were bigger than your muscles lol. may want to consider doing hams first in the lineup when they are fresh. no one on this planet has hams that overpower quads but just like tris, your hams can make your legs look twice as big and give you that illusion that you are way bigger than what you really are

Oh by the way... Squatting the 385 didn't get me laid by the hot chics. Who'd a thought did you say before I could go down to sets of three reps and get the best of both worlds? You seem to be slowly upping my numbers LOL

[guns01]

Re: Gusto's Journal

Oh by the way... Squatting the 385 didn't get me laid by the hot chics. Who'd a thought did you say before I could go down to sets of three reps and get the best of both worlds? You seem to be slowly upping my numbers LOL

damn got busted haha

[gusto77]

Re: Gusto's Journal

Started my low-volume heavy workouts today. I'm going to be doing weight training 4 days a week typically Monday Tuesday Thursday Friday and start slowly up in the time and intensity of my cardio because I tend to get a bit soft when I switch to workouts like this.... Not burning nearly as many calories in the gym. Also for a couple weeks now I just realized I do need to up my conditioning a little bit for the sake of my health. Will stick with this for about a month. Each working set below is done to failure.

Chest/ bis


Rotator warm ups


Bench press

4 x warm ups

315 x 7 (fuck yeh)

325 x 5


Incline dumbbell press

1 x warm up

120s x 10 (too light)

130s x 7


Flat dumbbell fly

1 x warm up

80s x 8 + 3 x presses

80s x 7 + 3 presses


Standing alternating dumbbell curls

3 x warm ups

60s x 7

60s x 6


HS MTS bicep curl

1 x warm up

70 each arm x 6

60 each arm x 8 w/ 2 sec contraction on each


25 min cardio

[MOUNTAIN-MAN]

Re: Gusto's Journal

315 bench for seven rocking big guy

[gusto77]

Re: Gusto's Journal

315 bench for seven rocking big guy

Thanks brother. 7 very clean reps too, I was happy about that. Pretty happy about those incline dumbbells too.

[gusto77]

Re: Gusto's Journal

The goal for the next month is 1-2 working sets on each exercise for 6-8 reps to failure. As you can see I have to play around with the weights on some movements to find the sweet spot.


Back

Deadlifts

3 x warm ups and foam roll

315 x 6

365 x 5

405 x 4


Torso supported t bar row

2 x warm up

135 x 8 (too light)

160 x 8

180 x 7


Wide grip pull down

1 x warm up

200 x 8 (too light)

240 x 6

220 x 7


One arm dumbbell rows

1 x warm up

140 x 7

140 x 5 ( I'm searching for my wrist straps and using them for these from now on. My grip fails way before my back)


HS pullover

2 x warm up

200 x 8 (too light)

250 x 8

300 x 7


20 min cardio

[gusto77]

Re: Gusto's Journal

Rotator and shrug warm ups


Seated dumbbell press

4 x warm ups

115s x 7+ 1 forced


HS press

1 x warm up

3 pps + 25s x 8 (slightly too light)

3 pps + 35s x 6


Heavy dumbbell lateral

2 x warm ups

55s x 8

60s x 7


Bent dumbbell lateral

2 x warm up

55s x 8 (too light)

60s x 9 (start w/ 65s next time)


Dumbbell shrugs

2 x warm up

130s x 8

135s x 7


Close grip bench

4 x warm ups

250 x 8

275 x 7 hell yes


HS MTS tricep extension

2 x warm up

70 each arm x 8

80 each arm x 5 (elbows started not to like these so didn't push it. done for the day on heavy lifting)


Incline sit ups x 60


25 min cardio

[animal87]

Re: Gusto's Journal

I like the low volume and super heavy this winter when its time for me to get all beefy which is m favorite time ). Hit it hard for me Im out for a day or two sick.

[gusto77]

Re: Gusto's Journal

Hitting a Monday through Thursday schedule this week as I will be traveling all day tomorrow. Straight leg deadlifts probably weren't the greatest idea today as my Low back was fatigue from regular deadlifts earlier in the week. Still a great workout session.

Foam roll/ air squat warm up


Leg ext warm ups

40 x 60

55 x 60

70 x 60


Lying leg curls

4 x warm ups

140 x 8 (too light)

155 x 8

170 x 6


Straight leg dead lifts

2 x warm ups

275 x 8 (too light but low back is fatigued from back day still so not pushing to hard)

300 x 6


HS single leg curls

50 x 8 (too light)

75 x 8

85 x 7


Hack squats

2 x warm up

4 pps x 8

5 pps x 6


Leg ext

175 x 8 (way too light)

220 x 8 (too light)

265 x 6


Horizontal calf machine

3 x warm ups

370 x 8

370 x 8

[Trixie]

Re: Gusto's Journal

Way to go Gusto! Do what you can while traveling:-)

[gusto77]

Re: Gusto's Journal

Way to go Gusto! Do what you can while traveling:-)

I'm actually heading home from a work trip Trixie, I worked out every day while I was here

[Trixie]

Re: Gusto's Journal

I'm actually heading home from a work trip Trixie, I worked out every day while I was here

Look at you! I couldn't even tell you were on a trip. Good job. Luv ya.
~Trixie~