Gusto's Journal

[gusto77]

Re: Gusto's Journal

Shoulders


Seated barbell press

230 x 5

210 x 8

190 x 10

135 x 20


Reverse pec deck

100 x 20

145 x 20

160 x 20

175 x 20

190 x 15

205 x 10 + drop set


Seated side dumbbell lateral

20s x 25

25s x 25

30s x 16

35s x 12

40s x 9 + drop set


Seated dumbbell press

50s x 25

60s x 20

70s x 14


Smith machine shrugs

135 x 15

225 x 12

225 x 10 (slight numbness in hand and 'twang' in wrist.... Hgh kickin' probably)

225 x 12


20 min light cardio

[gusto77]

Re: Gusto's Journal

216 on the scale this morning. Up 8 pretty decent pounds. Maybe a couple of sloppy ones in there. Loosened my diet restrictions a bit over the last few weeks and letting myself eat a lot of white potatoes and even some white flour carbs in there to prevent diet fatigue. So a little extra padding around the waist but feeling strong in most areas.

Honestly don't know why I struggle with deadlifts so much. I feel like with my body style and height I should be in the 500s easy but I'm not there yet. Likely could have done 450 today if I had skipped 435 but I'm still up 10 pounds from last DL session.

I added 30 Mgs of deca to the mix for joints this week so it's kicking by the time I start cruising again. I'm gonna go with that and 250 test rather than trying to hit low dose NPP 3 times a week.


Deadlifts

225 x 4

275 x 4

315 x 2

365 x 2

405 x 1

435 x 1

450 half way up choked


Medium grip pull ups

BW x 14

BW x 12

BW x 9


Hammer strength rows

2 pps x 20

3 pps x 18

4 pps x 12

5 pps x 6


Dumbbell pullover

100 x 10

100 x 10

100 x 12 <---- movement felt a little weird in the elbows and wrists until this point. Finally felt good so I pushed it up a bit. Really wish my gym would get a nautilus or HS pullover machine

110 x 12


Reverse/ medium grip pull downs

130 x 15

145 x 15

160 x 15

175 x 12

[guns01]

Re: Gusto's Journal

hitting the damn rack completely throws off the mojo and always ruins the set. i freaking hate when that happens and normally i just re rack it and start over not even counting that set regardless if it is rep 1 or 2 or 8 or 9. i stop and rest then start over. it pisses me off so bad when i dick it up

[gusto77]

Re: Gusto's Journal

Last set of declines- 75s x 15

[gusto77]

Re: Gusto's Journal

Dont know of they turned up the heat in the gym or my workout was just that intense but damn was I drenched and smoked after that one. With the exception of the first set of bench it was a great workout. If I can get my flat bench rep range back up to 8- 10 at 315 lbs I'll be about back to where I was after my 1st and 2nd cycles back in my twenties.


Bench press

315 x 4 (i tapped and briefly trapped the bar under the lower rack bars on the first rep. I was laying too high on the bench. Pissed me off. Probably stole 2 reps from me)

315 x 5

295 x 7

275 x 10

255 x 10

135 x 30 burn baby burn


Incline barbell press

135 x 12

185 x 10

225 x 8

225 x 7


Incline hammer strength press

2 pps x 20

2 pps + 25s x 12

2 pps + 25s x 10

2 pps + 35s x 9


Decline dumbbell press

75s x 20

75s x 16

75s x


Pec deck

205 x 20

205 x 20

205 x 17


Incline sit ups x 50


20 min light cardio

[gusto77]

Re: Gusto's Journal

Saturday morning garage workout. Not very dynamic I know but my legs were pretty toasty at the end so I'm good with it. Kept the squats conservative since no safety bars or spotter. Will hit calves Monday.


Leg ext warm up

35 x 60

45 x 60

55 x 60


Squat

135 x 15

185 x 15

225 x 12

275 x 10

315 x 8

315 x 7


Leg ext

70 x 30

95 x 20

120 x 15

140 x 11

140 x 10


Leg curl <---- these along with leg ext were done on an Olympic bench leg extension and leg curl adapter with plates. Don't know why but 70 pounds felt really heavy at this point so I just stuck with it

70 x 12

70 x 15

70 x 12

70 x 10

70 x 9

[gusto77]

Re: Gusto's Journal

now the only question i would have is are you getting up to piss more because you are drinking more fluids? not saying it isnt prostate sides but i tend to drink way more water when i use provi myself and that thought crossed my mind

No same bro. 1 1/2- 2 gallons a day and I try to cut off my water intake around 8- 830. I'm of course not positive that's what it is.... This didn't happen last time bu t what I do know is waking up 6 times a night SUCKS! Any advice or insight appreciated.

[guns01]

Re: Gusto's Journal

now the only question i would have is are you getting up to piss more because you are drinking more fluids? not saying it isnt prostate sides but i tend to drink way more water when i use provi myself and that thought crossed my mind

[MOUNTAIN-MAN]

Re: Gusto's Journal

Okay first off I know I said I was going to hit legs today but I lied. I didn't want to put my arm workout on Saturday so close to my chest workout on Monday. I think it ended up being a good decision anyway as I had a horrible attack of heartburn in the gym today and I think a brutal leg workout and heartburn thrown together probably would've made me puke.

Second, I'm really sad to say but I discontinued my proviron use. I started getting really bad urinary frequency at night about a week ago. I ignored it and try to deny it but after a while I just had to come to the conclusion that I was experiencing prostate side effects. I was getting up to piss five and six times a night, was not getting good rest and was not happy. So I stopped two days ago, last night wasn't as bad, I upped my saw palmetto use, started taking daily Cialis again, and we'll see how tonight goes. Really really sucks, I'm a big proviron fan, it looks like DHT's are another thing I have to cross off the list from now on. Guess I'll never know what masteron is like

Other than that killer arm workout today, got a crazy pump on. My right arm is getting strong as hell and I could've easily done at least three or four more reps on those heavy dumbbell curls but my left arm lags way behind since I tore my left bicep tendon back in 2008.


Arms

Standing Alternate dumbbell curls for the girls

65s x 6

65s x 6

55s x 10

55s x 9

50s x 10 ----> run the rack down to 10s


One arm dumbbell preachers (slow and controlled, insane pump after these)

30s x 15

40s x 11

50s x 5 + 1 forced

35s x 12

35s x 11 + 1 forced


Seated hammer curls (simultaneous)

40s x 20

50s x 13

50s x 13

40s x 18 (better squeeze and hold with 40s so I dropped back down)

40s x 16


Dumbbell "grip 21s" (don't know what else to call these, there like 21s except instead of progressing from partial reps to complete reps you alternate grips, starting out wide hands supinated as far as they can go, then neutral grip, then close grip. I also don't just do 21 reps I go to real nice burn on each grip)

20s x 12/ 12 / 10


Cable Press downs (4 warm up sets done prior to first working)

160 x 20

180 x 20

200 x 12

200 x 11

200 x 11


Machine dips

247.5 x 22

247.5 x 20

247.5 x 16


Incline skull crushers

65 x 20

85 x 18

105 x 12

105 x 10 (this weight felt a little rough on the elbows)

85 x 16


25 min light cardio

Very impressive props bro

[gusto77]

Re: Gusto's Journal

Okay first off I know I said I was going to hit legs today but I lied. I didn't want to put my arm workout on Saturday so close to my chest workout on Monday. I think it ended up being a good decision anyway as I had a horrible attack of heartburn in the gym today and I think a brutal leg workout and heartburn thrown together probably would've made me puke.

Second, I'm really sad to say but I discontinued my proviron use. I started getting really bad urinary frequency at night about a week ago. I ignored it and try to deny it but after a while I just had to come to the conclusion that I was experiencing prostate side effects. I was getting up to piss five and six times a night, was not getting good rest and was not happy. So I stopped two days ago, last night wasn't as bad, I upped my saw palmetto use, started taking daily Cialis again, and we'll see how tonight goes. Really really sucks, I'm a big proviron fan, it looks like DHT's are another thing I have to cross off the list from now on. Guess I'll never know what masteron is like

Other than that killer arm workout today, got a crazy pump on. My right arm is getting strong as hell and I could've easily done at least three or four more reps on those heavy dumbbell curls but my left arm lags way behind since I tore my left bicep tendon back in 2008.


Arms

Standing Alternate dumbbell curls for the girls

65s x 6

65s x 6

55s x 10

55s x 9

50s x 10 ----> run the rack down to 10s


One arm dumbbell preachers (slow and controlled, insane pump after these)

30s x 15

40s x 11

50s x 5 + 1 forced

35s x 12

35s x 11 + 1 forced


Seated hammer curls (simultaneous)

40s x 20

50s x 13

50s x 13

40s x 18 (better squeeze and hold with 40s so I dropped back down)

40s x 16


Dumbbell "grip 21s" (don't know what else to call these, there like 21s except instead of progressing from partial reps to complete reps you alternate grips, starting out wide hands supinated as far as they can go, then neutral grip, then close grip. I also don't just do 21 reps I go to real nice burn on each grip)

20s x 12/ 12 / 10


Cable Press downs (4 warm up sets done prior to first working)

160 x 20

180 x 20

200 x 12

200 x 11

200 x 11


Machine dips

247.5 x 22

247.5 x 20

247.5 x 16


Incline skull crushers

65 x 20

85 x 18

105 x 12

105 x 10 (this weight felt a little rough on the elbows)

85 x 16


25 min light cardio

[guns01]

Re: Gusto's Journal

i hate when my sched gets thrown off gusto but as long as you dont miss legs or back you are golden. that's my opinion at least

[gusto77]

Re: Gusto's Journal

Had to get on the road this morning at 5 am and will be out of town all day for work. Off today, will hit legs tomorrow as scheduled and then hit arms on Saturday.

[gusto77]

Re: Gusto's Journal

Delts/ traps

Pre- exhaust (first three exercises tri-sets done very fast)

Bent dumbbell laterals/ Side dumbbell laterals/ Front dumbbell raises

20s x 15/ 12/ 10

20s x 15/ 12/ 10

20s x 15/ 12/ 9


Hammer strength presses

1 pps x 20

2 pps x 20

3 pps x 8

2 pps + 25s x 10

2 pps x 16


Heavy dumbbell side laterals

40s x 13

45s x 10

50s x 9

50s x 8


Reverse pec deck

160 x 20

190 x 18

220 x 11

205 x 13


Dumbbell shrugs

120s x 10

120s x 10

120s x 10


Smith machine upright rows (meant to do these sooner in the workout but everyone was in love with the smith machine today. SM uprights are the only ones that don't pinch my shoulder. Even with these I tread lightly, slow and smooth)

95 x 15

115 x 15

135 x 12


25 min light cardio

[animal87]

Re: Gusto's Journal

I do some of my stuff one arm at a time too, I keep forgetting to put that in my log.

[Trixie]

Re: Gusto's Journal

Sorry trixie! Back! pps= 45 lb plate per side

I have to use 25's and 35's on some of my stuff. Not that u r a chick but I didn't know. Thanks.