Gusto's Journal

[Trixie]

Re: Gusto's Journal

Killer workout and pump today but I'd be lying if I said my low back wasn't feeling it after yesterday. Was tempted to do all machine work but the lunk in me had the last word lol.

Hi gusto, I actually meant to come on your thread and commend you for the great workouts and dedication to your log. I always learn so much here. Thanks for being such an inspiration.
~Trixie~

[Trixie]

Re: Gusto's Journal

i feel your pain on that one man. mine are just now where i am not completely miserable but they still hurt haha. banded leg presses for high reps are not a good idea followed by high rep heavy squats

Banded leg presses?? Is that where you put a band around your knee to force the blood up into the thigh??

[gusto77]

Re: Gusto's Journal

Killer workout and pump today but I'd be lying if I said my low back wasn't feeling it after yesterday. Was tempted to do all machine work but the lunk in me had the last word lol.


Rumble roll/ warm up/ stretch


HS pull down

1 pps x 25

1 pps x 25

2 pps x 20

2 pps x 15

2 pps + 25s x 12

3 pps x 7ish


TBar rows

1 x warm up

100 x 20

150 x 15

200 x 12

225 x 7

150 x 15


Bent barbell rows

135 x 20

185 x 20

185 x 15

225 x 12

225 x 12


One arm dumbbell rows

85 x 12

95 x 12

105 x 12


Medium parallel grip pull downs

100 x 15

130 x 15

145 x 13

160 x 10----> 100 x 10

[guns01]

Re: Gusto's Journal

Lol I'm in a perpetual state of leg soreness. Those leg presses killed today.

i feel your pain on that one man. mine are just now where i am not completely miserable but they still hurt haha. banded leg presses for high reps are not a good idea followed by high rep heavy squats

[gusto77]

Re: Gusto's Journal

nice run there gusto. hopefully you had fully recovered from the 2dary from last week.

Lol I'm in a perpetual state of leg soreness. Those leg presses killed today.

[guns01]

Re: Gusto's Journal

nice run there gusto. hopefully you had fully recovered from the 2dary from last week.

[gusto77]

Re: Gusto's Journal

Rumble roll/ full body light warm up/ stretch


Leg ext warm up

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 10

225 x 10

275 x 5

135 x 15


Leg press

1 x warm up

2 pps x 30

3 pps x 30

4 pps x 25

5 pps x 16

6 pps x 15

7 pps x 11


Lying leg curls

2 x warm ups

100 x 12

120 x 10

140 x 10

160 x 7

140 x 10

120 x 12-----> 80 x 10


HS horizontal calf press

2 pps x 30

3 pps x 25

5 pps x 15

5 pps x 13

5 pps x 12


Stretch/ rumble roll

[MOUNTAIN-MAN]

Re: Gusto's Journal

Still in beast mode bro

[gusto77]

Re: Gusto's Journal

Rotator/ shoulder warm ups


Incline barbell press

3 x warm ups

275 x 8

250 x 10

250 x 9

225 x 10


Dumbbell bench press

1 x warm up

120s x 7 <---- no idea what happened here but that felt heavy as shit.

120s x 8

110s x 11----> drop set to 60s x 13


Decline HS press

1 pps x 25

2 pps x 20

3 pps x 12

3 pps x 10----> 2 pps x 12----> 3 pps x 20


Pec deck

1 x warm up

190 x 20

235 x 20

295 x 10----> 160 x 13


Standing alternate dumbbell curls

2 x warm ups

40s x 12

45s x 12

50s x 8----> 30s x 10-----> 20s x 15


HS preachers (less than a minute rest between sets)

45 x 20

45 x 17

45 x 16

45 x 14

[guns01]

Re: Gusto's Journal

Please don't think me a ***** for only using 95 on my squats but like I said I had to make due with the crowd and set up at the gym. I just figured it was easier to go straight into them with my lunge barbell since I didn't have a squat rack to work with. Don't think I could have used my deadlift barbell and cleaned and pressed 205 or 225 onto my back at that point LOL

weights arent the focus on these workouts. its more so about forcing as much blood into the area and hitting all the angles possible

[MOUNTAIN-MAN]

Re: Gusto's Journal

Please don't think me a ***** for only using 95 on my squats but like I said I had to make due with the crowd and set up at the gym. I just figured it was easier to go straight into them with my lunge barbell since I didn't have a squat rack to work with. Don't think I could have used my deadlift barbell and cleaned and pressed 205 or 225 onto my back at that point LOL

No one thinks ur a ###### bro

[gusto77]

Re: Gusto's Journal

haha, i love it. i would imagine that my lower back would be rocked after that run as well. those sl deads always tighten mine up really bad as is

Please don't think me a ***** for only using 95 on my squats but like I said I had to make due with the crowd and set up at the gym. I just figured it was easier to go straight into them with my lunge barbell since I didn't have a squat rack to work with. Don't think I could have used my deadlift barbell and cleaned and pressed 205 or 225 onto my back at that point LOL

[guns01]

Re: Gusto's Journal

haha, i love it. i would imagine that my lower back would be rocked after that run as well. those sl deads always tighten mine up really bad as is

[gusto77]

Re: Gusto's Journal

Couple of things, first off I dropped the benchpress strength program. After Wednesday my shoulders started getting really sore and not in a good way. By no means did I injure myself but I figured I'd stop while I was ahead. As much as I love heavy lifting I definitely like bodybuilding type heavy lifting and not the same repetitive movement three times a week ha ha.

Second I loved today's workout. A couple things definitely hindered me a little bit. I woke up feeling a little sick. Got a URI coming on I think. Dragged my ass to the gym anyway but dammit even those warm-up sets were giving me that sick winded feeling.

My low back is still getting really tight after the first set or so. Stretching and rolling doesn't seem to be doing anything to help it so I think I need to talk to my physical therapist. Anyway that seemed to make balancing on the lunges a little bit hard once I started getting fatigued.

The gym was definitely crowded today and because of the set up I had to change up the plan a little bit. I did the best with what I had but unfortunately couldn't make those lunges and squats smith machine ones.

So anyway today's workout wasn't everything that it could have been but it's definitely a good smoker and I will definitely be having a love-hate relationship with this type of workout from here on out.


Rumble roll/ air squats


4 x warm up rounds


Lying leg curls GS

100 x 10

110 x 10

120 x 10

120 x 10


SL deads GS

185 x 8

205 x 8

205 x 8

225 x 8


Barbell lunges (static one leg at a time) GS <----- real hard to balance on these especially with the burn and the tightening of my low back LOL

95 x 8

95 x 8

95 x 8

95 x 8


Barbell squats (wide toes out) GS

95 x 6

95 x 6

95 x 6

95 x 8


Seated leg curls

100 x 10

110 x 10

120 x 10

120 x 10

120 x 10

120 x 10


Rumble roll/ stretch

[gusto77]

Re: Gusto's Journal

i am anxiously awaiting the results of one of those secondary leg days lol

Lol that's tomorrow brother. God help me.