Gusto's Journal

[gusto77]

Re: Gusto's Journal

1 pps + 25s , means a 45 + 25 plate x 8 reps. Am I right? I may be learning here.
~Trixie~

Yup!

[Trixie]

Re: Gusto's Journal

1 pps + 25s , means a 45 + 25 plate x 8 reps. Am I right? I may be learning here.
~Trixie~

[gusto77]

Re: Gusto's Journal

Light Leg ext/ air squat/ stretch warm up (forgot my roller)


Squats -----> you may notice my squat weights went down. The short of it is before I was using a rack that had fixed level safety bars. Because of my height I would tap the bar just shy of parallel. Now I have the ability to do them where I'm tapping it just below parallel. What a difference, but I'd rather do em right.

6 x warm ups

335 x 6

350 x 5


Leg press

3 x warm ups

8 pps x 8

9 pps x 7


Leg ext.

1 x warm up

225 x 8

247.5 x 6 with 5 sec hold last rep


Seated leg curls

2 x warm ups

140 x 7

140 x 7 with 5 sec hold last rep


Calf raises on hack squat

3 x warm ups

5 pps x 7

5 pps x 7


Seated calf raises

1 pps + 25s x 8

1 pps + 25s x 7


Incline sit ups x 60

[guns01]

Re: Gusto's Journal

take a look at the jm press on the smith machine gusto. see if you can replace the close grip with that for a little bit to see if it helps your elbows some

[gusto77]

Re: Gusto's Journal

All I gotta say is TRT/ cruising, whatever you want to call it is a beautiful thing. TPP and NPP are well out of my system and I'm still getting stronger.


Rotator warm up


Seated barbell press

4 x warm up

235 x 6

225 x 7


Heavy dumbbell laterals

2 x warm up

60s x 7

65s x 6 ----> drop set to 35s x 8


Reverse pec deck

1 warm up

205 x 8 (too light)

235 x 8 (too light)

265 x 7


Smith machine shrugs

3 warm ups

275 x 8

305 x 6


Weighted dips

3 x warm ups (BW x 8 x 3)

BW + 65 x 8 (too light)

BW + 100 x 7


Close grip bench press

2 x warm ups

250 x 7 (elbows felt a little sore so I didn't push it too hard on heavy weight... Still good sets following those heavy dips)

260 x 6


20 min Cardio

[Trixie]

Re: Gusto's Journal

Incline barbell press

Dumbbell bench

2 x warm ups

150s x 5 (lol... By the time I got in position for these the life was sucked out of me)

Excuse me was I sleeping while my buddy

HIT THE 150 CLUB

Congratulations friend I know this is a great milestone for you.
~Trixie~

[gusto77]

Re: Gusto's Journal

moving around some serious numbers there gusto. i like you are still staying really close or above the growing rep ranges as well

Yeah brother, if you missed my post from about a week back I switched to a low-volume heavy routine and I will stick with that for about a month. Always helps me when I'm coming off cycle to keep my mass and strength. Although being on TRT/cruising it doesn't seem to be as much of an issue. But it's also a nice change up for a few weeks and I love the heavy lifting. This is my rip off of Dorian Yates workout style although I think he only rested a minute to 90 seconds between sets I'm a two or three minute kind a guy LOL

[MemphisMax]

Re: Gusto's Journal

Damn bro... Keep up the good work!

[guns01]

Re: Gusto's Journal

moving around some serious numbers there gusto. i like you are still staying really close or above the growing rep ranges as well

[MOUNTAIN-MAN]

Re: Gusto's Journal

Lmao good point

[gusto77]

Re: Gusto's Journal

i wann be like gusto when i grow up

If you were like me when you grew up you'd be about a foot shorter LOL

[MOUNTAIN-MAN]

Re: Gusto's Journal

i wann be like gusto when i grow up

[gusto77]

Re: Gusto's Journal

Diets been sloppy last few days. Just a lot of running around. Still getting g adequate protein but too much junk last 2 or 3 days


Bent barbell rows

3 x warm ups

275 x 8 (slightly too light)

300 x 5


One arm dumbbell rows

1 x warm up

140s x 8

140s x 8


Hammer strength rows

1 x warm up

4 pps + 25s x 8

5 pps x 7


Wide grip pull downs

1 warm up

220 x 8

235 x 6


V bar pull downs

190 x 8 (too light)

220 x 6

220 x 6


Hyperextensions x 25


Incline sit ups x 60


20 min cardio

[gusto77]

Re: Gusto's Journal

Incline barbell press

4 x warm ups

300 x 6 + 1 forced


Dumbbell bench

2 x warm ups

150s x 5 (lol... By the time I got in position for these the life was sucked out of me)

130s x 9


Pec deck fly

1 x warm up

310 x 14 (it's nice when you can say the whole stack + added weight is too light)

310 x 10


Alternating Hammer curls

3 x warm ups

65s x 8 (too light)

75s x 7

75s x 7


EZ bar curls

105 x 8 (too light)

115 x 7


20 min cardio

[gusto77]

Re: Gusto's Journal

I went to a gym with guns and Rake loved it. I hope the gyms are functional you guys deserve the best!
~Trixie~

The gym I found at ft Lewis was awesome! Probably one of the best gyms I've been in. And thanks much trixie!