Gusto's Journal

[gusto77]

Re: Gusto's Journal

I use a rumble roller for me but the regular foam roller works well also

I use my rumble roller religiously now. Rolling the ITB area is excruciatingly painful.

[guns01]

Re: Gusto's Journal

warm up with 3 sets of 60 reps on leg extensions light weight. now let me explain how you do it.

it's broken down in sets of 20 in each spot without stoping. 1st set of 20 is top end or from mid range to top so it would be considered top 1/3, then without stopping you do another 20 in the bottom 1/3 and then without stopping you do 20 full range of motion. you are warming up the knees not the muscle even though you get a little pump out of it. these where taught to me by someone that is a monster pro. they def help get the area warm and pain free. something else i do is to roll the entire leg after i do a warmup on the tread mill or step mill. i use a rumble roller for me but the regular foam roller works well also

[bm2006]

Re: Gusto's Journal

I couldn't do squats either without knee pain until I started doing at least my leg exts first. try it it works

[gusto77]

Re: Gusto's Journal

Did a light leg workout today to see how my knees responded. Little to no pain during movements which is f***ing awesome. A crossfit buddy of mine recommended I try a completely neutral stance for my squats (shoulder width with feet straight)... Anyway it seemed to be quite comfortable so with regards to squats I may stick with that for the sake of my knees and hit alternate angles on presses and such.

Squats: 6 x 20 (did one set of 225 for 12 at the end and had no knee pain)
Leg extensions: 4 x 15- 20
Leg curls: 4 x 15- 20
Straight leg deadlifts: 4 x 15- 20
Calf raises: 3 x 20
Incline sit ups: 3 x 60

[guns01]

Re: Gusto's Journal

that's a cheat meal of a champion. only thing that i would have had would have been a huge dessert instead of the beer lol

[gusto77]

Re: Gusto's Journal

Don't know why those pics posted upside down

[gusto77]

Re: Gusto's Journal

Date night= cheat meal

Fried pickles
Big giant beer
1/2 bacon/ pepperoni/ beef pizza
Poon

Gonna try to do a light leg workout tomorrow morning and see how my knees feel.

[animal87]

Re: Gusto's Journal

I got the idea of that from guns log I will admit. I can squat alot of weight but if I do too many heavy sets my left knee starts feeling weird and weak. I was afraid of injuring myself. So I started doing a similar kind of thing and I squat more know then I did before I got hurt in the first place.

[guns01]

Re: Gusto's Journal

Sounds fricken painful! I will heed your advice or cry trying lol

it does suck brutal and very painful ass but it works great and is very hard not to quit. i count by 5s or 15s to keep my mind tricked lol. if you want to make it even more brutal when you get up after hammering them stand up and hold the contraction for as long as you can stand it. now you will cry just alittle bit but the results are far worth the pain

[gusto77]

Re: Gusto's Journal

haha no way man. those are usually the desired rep ranges for growth with the legs. some people grow in the 8-10 range but the vast majority of us grow in the 10- higher ranges. what i do is hammer them puppies with different ranges from week to week. 1 wk i may do 4 sets of 50 on leg press then another week i may hit 4 sets of 100. then if i feel insane i may do 10 rep drop sets for over 100 reps so i can hit heavy to light weight. all about different angles forcing max blood in as well as hitting both types of muscle fiber. something else i have found is i only do squats after warmups first once a month then i finish with them the rest of the month. this keeps my knees and back feeling good for me cause if i hammer squats first every week it makes my knees ache and smokes my lower back. if i do them after everything else all i need is about 315 for a couple sets of 12-15 and they are plenty smoked and grow nicely

Sounds fricken painful! I will heed your advice or cry trying lol

[guns01]

Re: Gusto's Journal

Are you saying do 3 sets of 8, 10, and 50 reps?

haha no way man. those are usually the desired rep ranges for growth with the legs. some people grow in the 8-10 range but the vast majority of us grow in the 10- higher ranges. what i do is hammer them puppies with different ranges from week to week. 1 wk i may do 4 sets of 50 on leg press then another week i may hit 4 sets of 100. then if i feel insane i may do 10 rep drop sets for over 100 reps so i can hit heavy to light weight. all about different angles forcing max blood in as well as hitting both types of muscle fiber. something else i have found is i only do squats after warmups first once a month then i finish with them the rest of the month. this keeps my knees and back feeling good for me cause if i hammer squats first every week it makes my knees ache and smokes my lower back. if i do them after everything else all i need is about 315 for a couple sets of 12-15 and they are plenty smoked and grow nicely

[gusto77]

Re: Gusto's Journal

your legs arent that far out of proportion man, so dont skimp on them. if you cant squat then find something else to do but work the piss out of them. contrary to popular belief you dont need tons and tons of weight to make them grow, just push them hit the 8-10-50 rep range and the angles. i will harp on this big time cause it is way easier 99% of the time to bring up your upper body than it is to try to bring up legs to match a massive upper body.
you are a beast man now its about time to crank it up to mutant status

Are you saying do 3 sets of 8, 10, and 50 reps?

[maxseg]

Re: Gusto's Journal

Nice work Gusto!

[gusto77]

Re: Gusto's Journal

GH dose age bumped up to 3 iu/ day. Will post current and goal measurements and lifts this weekend. Shoulders and abs today.

Clean and strict press: 3 x 6-8
Arnold press: 3 x 15-20
Dumbbell side laterals: 4 x 15-20
Bent laterals: 4 x 15-20
Barbell shrugs: 3 x 6-8
Toes to bar: 3 x 10-12

[guns01]

Re: Gusto's Journal

your legs arent that far out of proportion man, so dont skimp on them. if you cant squat then find something else to do but work the piss out of them. contrary to popular belief you dont need tons and tons of weight to make them grow, just push them hit the 8-10-50 rep range and the angles. i will harp on this big time cause it is way easier 99% of the time to bring up your upper body than it is to try to bring up legs to match a massive upper body.
you are a beast man now its about time to crank it up to mutant status