Gusto's Journal

[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

[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

[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

[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

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

if that's the case then most likely your itb is super tight and causing the knee pain. that's what was my issue haha. our big asses running and doing other things on our knees doesnt help either. glad i dont have to do that stuff anymore. well some of it i miss but the low righta left not so much

[gusto77]

Re: Gusto's Journal

if that's the case then most likely your itb is super tight and causing the knee pain. that's what was my issue haha. our big asses running and doing other things on our knees doesnt help either. glad i dont have to do that stuff anymore. well some of it i miss but the low righta left not so much

Yeh that's what the pt told me although I know 18 years of jumping and overuse is contributing as well.

[guns01]

Re: Gusto's Journal

Yeh that's what the pt told me although I know 18 years of jumping and overuse is contributing as well.

pick you up some controlled labs orange triad man. it works wonders for cushioning the joints and taking care of your stomach

[gusto77]

Re: Gusto's Journal

Bumped up HGH dose again to 4 iu’s and passed the hell out after breakfast, lol. As long as sides remain manageable this is where I’ll stay. Completely checked my ego at the door today and reverted back to a workout I used to do in high school when the gym would be closed and all I had at my house was lighter dumbbells and barbells. Guns keeps suggesting higher volume/ higher rep workouts to me so for at least a few weeks I’m gonna shock it up and switch from my normal low volume/ 6- 10 rep, heavy workouts. Again my ego is telling me to not write down the weights I used today as my chest was smoked about 3 sets into this workout but here ya go (rest between sets was just long enough to let partner do his set):

Flat Dumbbell Fly/ super set with Dumbbell Press: 40’s x 20/ 40’s x 20, 50’s x 16/ 50’s x 18, 60’s x 12/ 80’s x 8, 50’s x 15/ 80’s x 6

Incline Dumbbell Fly/ super set with Incline Dumbbell Press: 30’s x 20/ 30’s x 20, 40’s x 20/ 60’s x 12, 50’s x 12/ 60’s x 6 (total muscle failure!!! Rested 3 minutes), 40’s x 15, 40’s x 12

Barbell Bench Press: 115 x 30, 135 x 15, 135 x 13, 115 x 25

Push-ups (went to do dips and couldn’t hold myself up at this point (forearms were also a little numb… guessing from GH) 3 sets x 30

GHD Sit ups- 2 sets x 24

[gusto77]

Re: Gusto's Journal

Not a great day eating wise. Wasn't bad either, I didn't really cheat but I was running short on food so I had to resort to a few bratwursts (no bread) and triscuit crackers for lunch. Also ate a big bowl of Kashi cereal this evening (I usually try to eat all my starches and fruits before 3 pm). Good back workout today, nice burn and great pump.

Reverse grip seated cable rows: 5 x 15-20 with drop set on last
Wide grip pulldowns: 4 x 15-20 with drop set on last
V bar pulldowns: 4 x 15-20 with drop set on last
One arm dumbbell rows: 3 x 10-12 with 100's
Dumbbell pullovers: 2 x 15
Back Extensions: 2 x 15 <------ only did 2 sets on last two exercises. My low back was tight and throbbing at this point.

[gusto77]

Re: Gusto's Journal

Strength goals following 10 week bulk phase (ends mid march).... I rarely max and some exercises, like flat bench, I can't go real heavy on so many of my goals are to reach certain rep ranges:

Squats: hopefully my knees will hold up and I'll be able to get back up to comfortably repping with 315 for 10 reps

Deadlift: 550.... currently 470

Bent barbell rows: 315 for 6 reps... Currently 280 for 6

Incline barbell press: 315 for 6 reps.... Currently 265 for 6

Clean and strict press: 215 for 6 reps.... Currently 190 for 6 (this will largely depend on if I can get my power clean weight up. I suck at them and right now my form goes to crap at about 205... I got no damn speed)

Some goals are more realistic than others but that's what I'm shooting for. I still haven't taken measurements but I'll have those posted before 1 January

[Chino0823]

Re: Gusto's Journal

nice log will be taken notes

[gusto77]

Re: Gusto's Journal

Did arms today. I know it's only been a week and I'm probably just imaging shit but I feel like gh is already working.

Dumbbell curls super set with incline dumbbell skull crushers: 4 x 12-20

Hammer curls super set with revers grip cable press downs: 4 x 12-20

Dumbbell preacher curls superset with diamond push ups: 3 x 12-20 (push ups did 30, 25, 21)

Incline sit ups: 2 x 50

[juiceman]

Re: Gusto's Journal

How the fuxk do you stomach so much meat in one day or Chiken and eat everyday without barfing ?

[gusto77]

Re: Gusto's Journal

How the fuxk do you stomach so much meat in one day or Chiken and eat everyday without barfing ?

Sometimes I do gag pretty badly LOL. And again that's just an exampl of a my daily diet. Many times I just can't stomach chicken anymore and I'll switch it up. I can stomach steak all day long but can't afford to eat three times a day everyday.

[juiceman]

Re: Gusto's Journal

Damn kk man I have hard time stomaching Chiken and steak that's why I was asking lol. Damn bro sorry to hear that but it does get expensive that's for sure.....