Gusto's Journal

[guns01]

Re: Gusto's Journal

The one thing I am trying to pass on to my son is that no one care how much you lift but everyone looks at how you look. I tell him I know you are strong son so am I but don't get hurt. Work out hard but don't tear yourself up because you are trying to prove to some guy you are stronger then him. Good looking work-out and your avatar looks great you have many years ahead of you.

Oh make no mistake bro, I LOVE lifting heavy. Monday I have a date on the incline bench with some 140 lbs dumbbells. I'm trying to be part of the 150s club. Lol

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

[Rake]

Re: Gusto's Journal

The biggest challenge doing heavy dumbbell presses is getting those babies over you. I know I could press 150s no problem a few times.... getting them in position is a different story. LOL

That's how I got hurt and don't know if I will ever be right again. I am older and the healing does not happen like it did when I was younger. I make Trixie grab my right wrist with both hands and load me up.

[gusto77]

Re: Gusto's Journal

Solid training!

Them F'ing 150s are what tweaked my damn shoulder. The inc Press went smooth, it was the set up. Must have moved the wrong way, spotter next time.

The biggest challenge doing heavy dumbbell presses is getting those babies over you. I know I could press 150s no problem a few times.... getting them in position is a different story. LOL

[maxseg]

Re: Gusto's Journal

Oh make no mistake bro, I LOVE lifting heavy. Monday I have a date on the incline bench with some 140 lbs dumbbells. I'm trying to be part of the 150s club. Lol

Solid training!

Them F'ing 150s are what tweaked my damn shoulder. The inc Press went smooth, it was the set up. Must have moved the wrong way, spotter next time.

[gusto77]

Re: Gusto's Journal

The one thing I am trying to pass on to my son is that no one care how much you lift but everyone looks at how you look. I tell him I know you are strong son so am I but don't get hurt. Work out hard but don't tear yourself up because you are trying to prove to some guy you are stronger then him. Good looking work-out and your avatar looks great you have many years ahead of you.

Oh make no mistake bro, I LOVE lifting heavy. Monday I have a date on the incline bench with some 140 lbs dumbbells. I'm trying to be part of the 150s club. Lol

[Rake]

Re: Gusto's Journal

The one thing I am trying to pass on to my son is that no one care how much you lift but everyone looks at how you look. I tell him I know you are strong son so am I but don't get hurt. Work out hard but don't tear yourself up because you are trying to prove to some guy you are stronger then him. Good looking work-out and your avatar looks great you have many years ahead of you.

These high rep leg workouts are humbling to say the least. By the time I got to leg curls I couldn't lift anything that resembled heavy. Making progress though. Thanks guns and good luck brother.

Foam roll work

3 x leg ext warm ups

Leg press (neutral to medium wife stance)

1 pps x 40
2 pps x 40
3 pps x 30
4 pps x 20
5 pps x 15
6 pps x 12
7 pps x 10
8 pps x 6

Hack squats (narrow to neutral stance with toes out)

1 pps x 25
2 pps x 20
3 pps x 18
4 pps x 11
5 pps x 4 <---- hit the f***in' wall! Lol

Seated leg curls

50 x 25
70 x 20
90 x 15
110 x 8
70 x 20

Hip add

90 x 25
110 x 20

Hip abd

100 x 25
120 x 22

Front squat

135 x 12
165 x 12
195 x 9 <----- started feeling a little pinch in my neck so I stopped

Hammer strength horizontal calf

1 pps x 40
2 pps x 30
3 pps x 25
4 pps x 20
5 pps x 15
5 pps x 15
5 pps x 12

Hanging straight leg raises x 22, 20

[Trixie]

Re: Gusto's Journal

Smart man and smart work out. Thanks I like it. Keep up the good work and stay injury free.
~Trixie~

[MOUNTAIN-MAN]

Re: Gusto's Journal

Thanks brother. It's got to where I love the gym more than skydiving and shooting. Only thing I love more is The Lord, my kids and my family. I'm a gym rat fo sho. I'll tell you what though cutting diets are where I lose it and it looks like you're dedicated there. It would take the motivation of a competition to truly get me dedicated to cutting.

Look to The Lord for help in cutting he keeps me going I love him also god bless

[gusto77]

Re: Gusto's Journal

Nice bro u have the dedication

Thanks brother. It's got to where I love the gym more than skydiving and shooting. Only thing I love more is The Lord, my kids and my family. I'm a gym rat fo sho. I'll tell you what though cutting diets are where I lose it and it looks like you're dedicated there. It would take the motivation of a competition to truly get me dedicated to cutting.

[MOUNTAIN-MAN]

Re: Gusto's Journal

If you're wondering what the deal with my tricep workouts is I used to have nice strong tris but I guess years of heavy dips, presses, and crushers took their toll on my elbows. They've felt a lot better as of late but I'm still going rather conservative and reall letting them warms up before any significant weight goes on the bar. This is probably the best tri workout I've had in awhile. Even alternate exercises people have suggested in the past would

Alternating dumbbell curls

65s x 5
55s x 9
50s x 11

Single arm dumbbell preachers

40 x 12
50 x 7
45 x 10

Alternating hammer curls

55s x 12
65s x 9
75s x 6 <--- bit of swing on these if I'm honest

Arnold style concentration curls

30 x 18
40 x 12
40 x 11

Dumbbell curls- ran the rack for one set from 55s down to 15s. No idea how many reps

Tricep pressdowns

100 x 15
120 x 15
140 x 15
160 x 15
180 x 11

Incline skull crushers

65 x 15
85 x 15
85 x 15
95 x 15

Machine dips

150 x 20
200 x 20
247.5 x 15
247.5 x 15

Incline sit ups x 55

20 min light cardio

Nice bro u have the dedication

[gusto77]

Re: Gusto's Journal

These high rep leg workouts are humbling to say the least. By the time I got to leg curls I couldn't lift anything that resembled heavy. Making progress though. Thanks guns and good luck brother.

Foam roll work

3 x leg ext warm ups

Leg press (neutral to medium wife stance)

1 pps x 40
2 pps x 40
3 pps x 30
4 pps x 20
5 pps x 15
6 pps x 12
7 pps x 10
8 pps x 6

Hack squats (narrow to neutral stance with toes out)

1 pps x 25
2 pps x 20
3 pps x 18
4 pps x 11
5 pps x 4 <---- hit the f***in' wall! Lol

Seated leg curls

50 x 25
70 x 20
90 x 15
110 x 8
70 x 20

Hip add

90 x 25
110 x 20

Hip abd

100 x 25
120 x 22

Front squat

135 x 12
165 x 12
195 x 9 <----- started feeling a little pinch in my neck so I stopped

Hammer strength horizontal calf

1 pps x 40
2 pps x 30
3 pps x 25
4 pps x 20
5 pps x 15
5 pps x 15
5 pps x 12

Hanging straight leg raises x 22, 20

[gusto77]

Re: Gusto's Journal

'Locking'

[gusto77]

Re: Gusto's Journal

something i used to do as a warmup when i was having crazy bad issues with my elbows was this:

vbar pressdowns ss light weight x30ss x40ss x50ss x60ss
cable ez bar curls x30 x40 x50 x60
i would do these back to back with a super light weight to get blood both in the muscle and warm the elbows up really well before moving into my working sets. something else i found that i was doing to really aggervate them was locking my elbows out on both pressing and pulling movements. i started focusing much more on not locking my joints out and it made a huge difference in my elbows and knees both. i catch myself doing it from time to time while warming up still and i pay for it each and every time i loose that focus

Yeh bro I definitely had problems with that Way back when doing heavy dips and skull crushers. Buddies would give me shit about having short arms and make comments like no wonder you can do so much weight you only have to move the bar 2 inches. So I would let my ego get to me, get pissed off and go way down and all the way up, loving out. Going all the way down on those dips probably fucked up my shoulder bit too

[guns01]

Re: Gusto's Journal

something i used to do as a warmup when i was having crazy bad issues with my elbows was this:

vbar pressdowns ss light weight x30ss x40ss x50ss x60ss
cable ez bar curls x30 x40 x50 x60
i would do these back to back with a super light weight to get blood both in the muscle and warm the elbows up really well before moving into my working sets. something else i found that i was doing to really aggervate them was locking my elbows out on both pressing and pulling movements. i started focusing much more on not locking my joints out and it made a huge difference in my elbows and knees both. i catch myself doing it from time to time while warming up still and i pay for it each and every time i loose that focus

[gusto77]

Re: Gusto's Journal

If you're wondering what the deal with my tricep workouts is I used to have nice strong tris but I guess years of heavy dips, presses, and crushers took their toll on my elbows. They've felt a lot better as of late but I'm still going rather conservative and reall letting them warms up before any significant weight goes on the bar. This is probably the best tri workout I've had in awhile. Even alternate exercises people have suggested in the past would cause significant pain.


Alternating dumbbell curls

65s x 5
55s x 9
50s x 11

Single arm dumbbell preachers

40 x 12
50 x 7
45 x 10

Alternating hammer curls

55s x 12
65s x 9
75s x 6 <--- bit of swing on these if I'm honest

Arnold style concentration curls

30 x 18
40 x 12
40 x 11

Dumbbell curls- ran the rack for one set from 55s down to 15s. No idea how many reps

Tricep pressdowns

100 x 15
120 x 15
140 x 15
160 x 15
180 x 11

Incline skull crushers

65 x 15
85 x 15
85 x 15
95 x 15

Machine dips

150 x 20
200 x 20
247.5 x 15
247.5 x 15

Incline sit ups x 55

20 min light cardio