Gusto's Journal

[animal87]

Re: Gusto's Journal

You probably just need a rest day soon bro. That happens to me too after a while of going at it hard.

[guns01]

Re: Gusto's Journal

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

[gusto77]

Re: Gusto's Journal

Wow felt like shit today. Just really run down and sore. Don't know if I'm getting sick or maybe a little over trained but the intensity and strength just weren't there today. Typically I rep out 275 on the bent barbell rows pretty easily and today I could barely lift it.


Wide grip pull downs

3 x warm ups

160 x 15

175 x 15

190 x 12

205 x 9


Bent barbell rows

135 x 20

185 x 15

225 x 12

----- tried a set of 275 and it felt heavy as shit.... Fail

225 x 12


Seated HS rows

2 pps x 25

3 pps x 20

4 pps x 13

4 pps x 11


V bar pull downs

130 x 15

145 x 15

160 x 12

175 x 12


Dumbbell rows on incline bench- fast pumping top 2/3 of movement

45s x 25

55s x 20

65s x 18


Incline sit ups x 60

[gusto77]

Re: Gusto's Journal

A little bummed about today. Last week I hit 325 for six sets of five no problem. Today I was supposed to do 325 for six sets of sex but pretty much hit muscle failure on the fourth set and just kind of burned out on those last two sets. Still a good overall session today. I'm going to still stick with an assumed max of 405 for the next two bench sessions and see how it works out. I hit legs pretty hard yesterday so I might be a little burnt out from that. Monday I'm supposed to be doing 345 for four sets of four I believe. We'll see how that goes and if it's shitty I'll drop the weight to finish off the program.


Rotator/ shoulder warm ups/ rumble roll


Bench press

4 x warm ups

325 x 6

325 x 6

325 x 6

325 x 6 <----- failure on 6th rep

325 x 3 + 2 forced

315 x 4


90 sec or less rest from here to end


HS shrugs

1 pps x 25

1 pps x 25

2 pps x 15

2 pps x 15


Bent dumbbell laterals on incline bench

20s x 20

25s x 16

30s x 14


Side machine laterals

100 x 20

120 x 16

140 x 9


HS presses

1 pps x 25

2 pps x 15

3 pps x 4----> drop set to 2 pps x 6 muscle failure


Lying one arm dumbbell ext

25 x 20

30 x 20

35 x 20

[gusto77]

Re: Gusto's Journal

leg extensions and front squat together sounds hardcore.

I usually have to just do seated calves on leg days, my legs get too shaky by the end to do much else.

I felt like a chump using a 65 pound barbell but the leg ext machine was across the gym from the squat rack so I just grabbed a light preloaded barbell and did them for a burnout and stretch.

[MOUNTAIN-MAN]

Re: Gusto's Journal

This legs twice a week thing is good shit. I fucking hate it but it's good shit. However the below workout looks on paper my legs were fricking toast by the time I got those leg curls. Fairly fast paced work out, fried legs, and drenched in sweat.


Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 10

250 x 6 (actually did 8 but lost my balance on a couple trying to stay in my heels so had pretty shitty form)


Hack squats close stance toes out

1 pps x 25

2 pps x 25

3 pps x 16

4 pps x 12


Leg extensions/ front squats

100 x 15/ 65 x 10

130 x 15/ 65 x 10

160 x 11ish (muscle failure)/ 65 x 10

130 x 13/ 65 x 10 pause stretch at bottom of each rep


Lying leg curls

2 x warm ups

100 x 15

120 x 14

140 x 8 (my legs were toast at this point) -----> drop set to 90 x 8


Calf raise on hack squats

1 pps x 25

2 pps x 20

3 pps x 15 my thighs were getting smoked before my calves on these so I switched to calf presses


HS horizontal calf press

2 pps x 25

3 pps x 25

4 pps x 17

Crap man that is super beast mode

[animal87]

Re: Gusto's Journal

leg extensions and front squat together sounds hardcore.

I usually have to just do seated calves on leg days, my legs get too shaky by the end to do much else.

[gusto77]

Re: Gusto's Journal

This legs twice a week thing is good shit. I fucking hate it but it's good shit. However the below workout looks on paper my legs were fricking toast by the time I got those leg curls. Fairly fast paced work out, fried legs, and drenched in sweat.


Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 10

250 x 6 (actually did 8 but lost my balance on a couple trying to stay in my heels so had pretty shitty form)


Hack squats close stance toes out

1 pps x 25

2 pps x 25

3 pps x 16

4 pps x 12


Leg extensions/ front squats

100 x 15/ 65 x 10

130 x 15/ 65 x 10

160 x 11ish (muscle failure)/ 65 x 10

130 x 13/ 65 x 10 pause stretch at bottom of each rep


Lying leg curls

2 x warm ups

100 x 15

120 x 14

140 x 8 (my legs were toast at this point) -----> drop set to 90 x 8


Calf raise on hack squats

1 pps x 25

2 pps x 20

3 pps x 15 my thighs were getting smoked before my calves on these so I switched to calf presses


HS horizontal calf press

2 pps x 25

3 pps x 25

4 pps x 17

[gusto77]

Re: Gusto's Journal

Nice easy fun day today which I'm thankful for... Pretty restless night last night.
legs tomorrow

Rotator/ delt warm ups


Bench press

4 x warm ups

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Seated dumbbell curls

2 x warm ups

25s x 25

30s x 20

35s x 15

40s x 12

40s x 12----> drop set to 25s x 12


Concentration curls

25 x 15

30 x 12

30 x 12


Hammer curls (simultaneous)

25s x 25

35s x 17

45s x 13 -----> drop set to 25s x 13


Incline sit ups x 60


Cardio x 20 minutes

[MOUNTAIN-MAN]

Re: Gusto's Journal

Your a animal bro

[gusto77]

Re: Gusto's Journal

Between that heavy bench work and fast shoulder and tri workout I had an insane torso pump today. Good day.


Rotator/ delt warm ups


Bench press

4 x warm ups

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5


Seated dumbbell press

3 x warm ups

85s x 15

85s x 13

85s x 11


Fast paced from here to end

Side dumbbell laterals

20s x 25

25s x 25

30s x 20


Reverse pec deck

145 x 25

175 x 20

205 x 10 (holy muscle failure) ----> drop set to 130 x 8


Hammer strength shrugs

1 pps x 20

1 pps x 20

2 pps x 13

2 pps x 12


Reverse grip cable pressdowns

50 x 20

60 x 20

70 x 20

80 x 16

90 x 13

100 x 11 ----> drop set to 70 (reg grip) x 10

[animal87]

Re: Gusto's Journal

Oh yea I knew lol. I just had a random thought there.

[gusto77]

Re: Gusto's Journal

Do feel like you recover fast like with aas?

yeh my recovery time definitely feels improved.. hard to tell though since Im running test and a sprinkle of deca. My comment was in reference to my numb hands though lol

[animal87]

Re: Gusto's Journal

Do feel like you recover fast like with aas?

[gusto77]

Re: Gusto's Journal

FYI, GH use and typing long research papers for school don't go well together :p