Gusto's Journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

Workouts are looking solid bro

[gusto77]

Re: Gusto's Journal

No deviations from diet. Cheat meal every fri or sat. I'm probably taking in a little bit more calories carbs and protein than my sample diet shows. Throughout the day I tend to have about three or 4 tablespoons of natty peanut butter and a couple of glasses of milk keep me from going crazy. For anyone wondering why my shrug weights suck so bad, I tore my distal left bicep tendon about six years ago and my grip has never been the same since. Rather than relying on straps I just slowly trying to build my grip up, but it always lags behind my right hand.

Seated barbell press

225 x 4 <---- almost hit 5 today on this
205 x 8
185 x 11

Seated Arnold presses

85s x 10
90s x 7
90s x 7

Dumbbell side laterals (heavyish but good form)

40s x 12
45s x 10
50s x 6

Seated dumbbell side lateral (light, strict form, 1-2 sec hold at top)

20s x 16
20s x 13
20s x 12

Reverse pec deck (palms down grip)

160 x 15
160 x 15
190 x 12
220 x 8 with triple drop set

Dumbbell shrugs

115s x 12
120s x 10
130s x 7
90s x 12 with 2 sec contraction at top

Incline sit ups x 50

25 min light cardio

[guns01]

Re: Gusto's Journal

Or are you saying weight towards the end of the bar makes the lift harder?

yeah man it makes the weight center kind of off when you add on that may 25s. you can usually add 3 25s on and that is plenty of clearance for a full rom and then add on the 45s.

[gusto77]

Re: Gusto's Journal

hey gusto, i do the same thing with the 25s but the cool trick you can do is put on 3-4 25s and then start loading on the 45s at that point. that way you dont have all that extra weight hanging off the end of the bar and it doesnt limit your range of motion at all

Or are you saying weight towards the end of the bar makes the lift harder?

[gusto77]

Re: Gusto's Journal

hey gusto, i do the same thing with the 25s but the cool trick you can do is put on 3-4 25s and then start loading on the 45s at that point. that way you dont have all that extra weight hanging off the end of the bar and it doesnt limit your range of motion at all

I hear you brother, but I didn't have that problem today LOL. I had eight 25's on there and it felt heavy as fuck. Haven't done these in a good long while as I didn't even realize until the other day that my gym had a T-bar adapter for an Olympic bar. Used the narrow V grip on these and I loved the nice tight squeeze you get at the top. Between those and the heavy dumbbell rows I was feeling pretty sweaty haha

[guns01]

Re: Gusto's Journal

hey gusto, i do the same thing with the 25s but the cool trick you can do is put on 3-4 25s and then start loading on the 45s at that point. that way you dont have all that extra weight hanging off the end of the bar and it doesnt limit your range of motion at all

[gusto77]

Re: Gusto's Journal

First time dead lifting today in months. I wasn't injured or anything I just stagnated real bad and got bored with em. Went light and concentrated on form.

I use 25 lb plates for my T Bar rows. I don't get it when I see people load that thing up with 45s and take away half their range of motion.

Will hit cardio tonight


Medium Wide grip chins (parallel grip)

BW x 15
BW x 12
BW x 8


T bar rows

100 x 15
150 x 13
200 x 7
150 x 14


Hammer strength pull downs (reverse grip)

1 pps x 15
2 pps x 15
2 pps + 25s x 9
2 pps + 35s x 6
2 pps x 13


One arm dumbbell rows

130s x 10
130s x 9
130s x 7


Dumbbell pullover

90 x 12
90 x 12
90 x 12

Deadlifts

225 x 6
275 x 4
325 x 3

[Hy-Maint]

Re: Gusto's Journal

Seriously....the new avi....Gusto you look incredible! Keep it up!

[MOUNTAIN-MAN]

Re: Gusto's Journal

Killing it brother

[gusto77]

Re: Gusto's Journal

Cheat meal Friday night; stuck to diet the rest of the weekend. Sat and Sun= off days. My second set of Incline barbells at 285 today almost ruined my day and definitely hindered the rest of my workout a bit. Hit my 6th rep and it felt easy so I went for a 7th.... fail. Longer story short it took about 25 seconds for someone to get over and help me and I definitely felt my vision narrowing toward the end there and was a bit smoked after that. I'm not to prideful to ask for a spot but I get pissed off at filthy rep stealers and people who suck at spotting. Anyway still a good workout.

Incline barbell press

315 x 3
285 x 6
255 x 7
225 x 9

Flat dumbbell bench

70s x 12
90s x 12
110s x 8
120s x 5 + 1 assisted

Incline dumbbell fly

60s x 12
70s x 9
80s x 6

Pec deck

250 x 12
295 x 6
265 x 7 w/ triple drop set

Dumbbell decline press with good contraction at top

40s x 20
50s x 20
60s x 18
70s x 13

25 min light cardio

[MOUNTAIN-MAN]

Re: Gusto's Journal

MONSTER leg day bro

[gusto77]

Re: Gusto's Journal

took a page right out of my old book there gusto. only critique i will throw at you is to try to stay away from them singles man. shoot for the 3-5-6 range for your big numbers man. that will give you the best of both worlds

Yeah I couldn't help myself today brother. 365 felt surprisingly like whereas just last week It felt pretty damn heavy. So I went for it. Typically 3 or 4 reps is as low as I go.

[guns01]

Re: Gusto's Journal

Legs today. Trying to follow guns advice and up the volume and reps. Still working to get there... high reps even at modest weights still make me want to cry. #bigfucking***** . Keeping that heavy squat routine in there because I think the combo of heavy and light will work in the long run... plus I just love heavy lifting and I want to get my squat up near 500 where it probably should be. If anyone has any words of wisdom for calves I'll take it... as bad as my quads are, my calves are worse... little skinny runner calves.

Squats
275 x 8
315 x 6
365 x 4
405 x 1
315 x 8
225 x 12

Machine leg press
100 x 35
200 x 25
260 x 20
320 x 20
380 x 15
415 x 15

Lying leg curls
50 x 20
70 x 20
90 x 20
110 x 10 wall

Leg ext 2 sec holds
50 x 20
70 x 15
90 x 13
110 x 12

Calf press
2 pps x 20
3 pps x 20
4 pps x 15
5 pps x 10
5 pps x 8

Seated calf raise
1 pps x 10
1 pps x 10
1 pps x 10

took a page right out of my old book there gusto. only critique i will throw at you is to try to stay away from them singles man. shoot for the 3-5-6 range for your big numbers man. that will give you the best of both worlds

[Hy-Maint]

Re: Gusto's Journal

^^ haha....your on the Guns pain train for legs dude!! That's what I've been doing too and by rep #40 even at modest weight I feel like I'm gonna lose my giblets. It works though. I have seen a change in my legs for sure. Keep at it!!

[gusto77]

Re: Gusto's Journal

Legs today. Trying to follow guns advice and up the volume and reps. Still working to get there... high reps even at modest weights still make me want to cry. #bigfucking***** . Keeping that heavy squat routine in there because I think the combo of heavy and light will work in the long run... plus I just love heavy lifting and I want to get my squat up near 500 where it probably should be. If anyone has any words of wisdom for calves I'll take it... as bad as my quads are, my calves are worse... little skinny runner calves.

Squats
275 x 8
315 x 6
365 x 4
405 x 1
315 x 8
225 x 12

Machine leg press
100 x 35
200 x 25
260 x 20
320 x 20
380 x 15
415 x 15

Lying leg curls
50 x 20
70 x 20
90 x 20
110 x 10 wall

Leg ext 2 sec holds
50 x 20
70 x 15
90 x 13
110 x 12

Calf press
2 pps x 20
3 pps x 20
4 pps x 15
5 pps x 10
5 pps x 8

Seated calf raise
1 pps x 10
1 pps x 10
1 pps x 10