Gusto's Journal

[gusto77]

Re: Gusto's Journal

i am hoping that you arent logging in your warmup sets man. cause if you are jumping into those sets without warmups you are going to be in a world of hurt here with a quickness. and even though you feel like a crap day in the gym the numbers still look pretty good

Haha no bro I'm not logging them. I do foam roll, light stretch, light leg ext, air squats, then 10, 2, 2 warm ups

[guns01]

Re: Gusto's Journal

i am hoping that you arent logging in your warmup sets man. cause if you are jumping into those sets without warmups you are going to be in a world of hurt here with a quickness. and even though you feel like a crap day in the gym the numbers still look pretty good

[MOUNTAIN-MAN]

Re: Gusto's Journal

No bro.... todays workout was way down. I woke up feeling like shit. I was draggin ass in the gym today

been there a few times it does suck but ya went anyways that is what matters big guy

[gusto77]

Re: Gusto's Journal

nice leg day did they feel like rubber after

No bro.... todays workout was way down. I woke up feeling like shit. I was draggin ass in the gym today

[MOUNTAIN-MAN]

Re: Gusto's Journal

nice leg day did they feel like rubber after

[gusto77]

Re: Gusto's Journal

Happy Independence day FG!

Yesterday's beat down feeling must have been a precursor to me feeling like shit today. I dragged my ass out of bed and to the gym anyway. No mojo, the intensity was way down, everything felt heavy, but I got some work done anyway. I will say this was the first time in life I actually noticed a great pump in my calves. That motivated me and I went back and did some work on hack squats. Despite today legs are making progress on paper and in the mirror but nothing to brag about yet. Gonna give myself a few more months before I post progress pics of my legs. Hopefully by then I'll have made some mutant progress.


Squat

275 x 8
315 x 8
365 x 6
315 x 8


Leg ext.

70 x 25
90 x 20
110 x 18
130 x 13
150 x 10


Lying leg curls

100 x 15
120 x 12
140 x 8
120 x 10


Machine calf ext

140 x 15
200 x 15
260 x 15
320 x 12
380 x 8
410 x 6


Hack squats

1 pps x 25
2 pps x 20
3 pps x 16
4 pps x 12
5 pps x 6

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looking swole and large brother

[gusto77]

Re: Gusto's Journal

Sorry time to manscape again. Up 4 pounds and feeling thick

photo (1).JPG

[gusto77]

Re: Gusto's Journal

bummed about my close grip presses I mean

[gusto77]

Re: Gusto's Journal

Woke up this morning and felt like someone beat me with a baseball bat. I did a good workout but toned down the intensity with longer rest, no drop sets, lighter. Went home, stretched, and hit the foam roller. I'm a little bummed about my incline presses, heavy just doesn't agree with me anymore on them, incline or flat. Seated overhead extensions however didn't bug the elbows much at all. Those may be my go to from now on, may use an EZ bar next time.


Incline dumbbell curls (high incline)

40s x 12
40s x 12
45s x 10
50s x 8
50s x 7


Hammer strength preachers

45 x 15
70 x 12
90 x 6
70 x 12
70 x 11

One arm hammer curls

45s x 12
50s x 12
55s x 9
60s x 7
40s x 15


Rope press downs

100 x 20
120 x 18
140 x 14
160 x 9
180 x 6

Incline close grip bench

135 x 15
135 x 12
185 x 10
225 x 6
185 x 10

Seated overhead dumbbell ext

55 x 15
65 x 15
75 x 15
100 x 15
100 x 15

[MOUNTAIN-MAN]

Re: Gusto's Journal

Ur killing it bro

[gusto77]

Re: Gusto's Journal

Killer shoulder workout today. Super stoked after hitting 6 very clean very controlled reps on seated dumbbell press with 110's. Front raises have classically hurt my rotator cuff but my shoulders have felt great so I started light and worked up for 5 sets. Felt really good. Just FYI I always do rotator cuff work and multiple warm ups before I start chest and shoulder workouts. I'm weighing in at 212 which is up 4 pounds after 2 1/2 weeks. maybe a bit of bloat and extra fat around the waist line but I feel like most of that weight is pretty solid quality.

Seated dumbbell press

110s x 6 + 1 forced
100s x 10
100s x 8


Front dumbbell raises

20s x 15
25s x 15
30s x 15
35s x 12
40s x 10


Side dumbbell laterals

3 sets of run the rack

1st set- 50 down to 10s
2nd set- 45s down to 10s
3rd set- 40s down to 10s


Bent dumbbell laterals

25s x 20
30s x 20
35s x 16
40s x 15
45s x 13


One arm cable lateral with about 45 degree bend. Good 1 sec squeeze at top

20 x 12
20 x 12
20 x 12


Hammer strength shrugs

1 pps x 20
2 pps x 15
2 pps x 15
2 pps + 25s x 12


25 min light cardio

[guns01]

Re: Gusto's Journal

i have my wife stand on the back of the platform on those gusto. i did get smacked in the nuts myself one time and i figured out what you did real quick

[gusto77]

Re: Gusto's Journal

Great back workout today with the exception of my bent barbell rows... grip kept slipping and I didn't feel like I was getting a good squeeze on my heavier sets which I usually do.... maybe my forearms were just fatigued from yesterday. Thanks for the advice on the T-bar rows guns definitely worked like a charm. Tried to do a set of T-bars with 225 but the T-bar adapter apparently didn't like that heavy of a weight because it came unhinged and I almost got slapped in the nuts by the bar. So I did two more lighter sets. I'm upping my protein and lowering my carbs a bit in my daily diet because I feel like I'm bloating and gaining a bit too much around the midsection and again the goal right now is more of a lean bulker. Feeling strong and thick right now. Getting labs drawn on Thursday.


Wide grip pull downs

205 x 12
220 x 8
235 x 5
190 x 9 + triple drop set


Bent barbell rows

135 x 12
225 x 12
255 x 8
255 x 7
135 x 20


T bar rows

125 x 12
175 x 10
125 x 15
150 x 12


Seated cable rows

130 x 12
160 x 12
190 x 7
160 x 11 + drop set


V bar pull downs

130 x 12
145 x 12
160 x 10
160 x 9 + drop set


Machine back ext

150 x 20
150 x 20
200 x 20
250 x 15


65 incline sit ups

25 min light cardio

[gusto77]

Re: Gusto's Journal

As predicted I looked like a big f***in idiot trying to get those 140's positioned today. I'm fairly certain the guy helping and spotting me thought I was going to completely choke on the whole lift but after I sapped half my energy getting into position I hit a clean 5 reps on my own. Those free standing incline benches at my gym aren't really ideal for shorter guys as their base is rather tall. Also forgot to log this when I restarted this log but my starting weight was 208 lbs. My current goals are a leanish bulk and strength blast until fall, then cruise for a couple of months, then full on bulk in the winter. Got some severe marital issues going on right now but once I see where that's all headed I'm gonna get with guns about potentially seeing what my future may hold for competing.


Incline dumbbell press

140s x 5 + 1 forced rep
120s x 10
120s x 7


Barbell bench press

135 x 15
225 x 12
250 x 8
225 x 8
225 x 8


Hammer strength wide chest press

1 pps x 20
2 pps x 20
3 pps x 11
3 pps x 10
2 pps x 20


Incline dumbbell fly

65s x 12
75s x 7
80s x 5
50s x 13 + 6 inc presses
50s x 13 + 5 inc presses


Cable fly

30 x 30- 10 front, 10 up, 10 down
40 x 23- 10 front, 5 up, 8 down
40 x 17- 10 front, 3 up, 4 down
30 x 30- 12 front, 8 up, 10 down
30 x 25- 12 front, 5 up, 10 down


Incline sit ups x 60


25 min light cardio

i like what rake said right there and i was able to show him and trixie both that their are things you can do so that you dont need those heavy weights and still get both shape size and strength out of your workouts. we want longevity in our sport and lfestyle while getting the biggest strongest and best we can be in the long run. looking good on those workouts gusto, i would like to see you staying more around that 5-8 range on the heavy stuff though to prevent injury lol

Hey! I thought you said no less than 3 reps before? Are you slowly trying to brainwash me? Hahaha. No I hear ya brother. I guess I'm just trying to continue growing my strength base up as high as I can before plateauing out and sticking to the 6-8 rep range and higher. I really feel like the heavy movements over the years are what have given me a nice thick torso.