Gusto's Journal

[gusto77]

Re: Gusto's Journal

Was supposed to hit legs today but had a terrible nights sleep. Had to do a home sleep study which meant wearing a t-shirt to bed so i could clip that contraption to myself. I know it sounds stupid but i woke up drenched in sweat, dehydrated, and just feeling terrible.... anyway did a nice secondary chest and back workout instead. Legs tomorrow.



Bench press/ assisted pull ups

3 x warm ups

225 x 10/ (80) x 10

225 x 10/ (60) x 10

225 x 10/ (40) x 10 x 2


Incline dumbbell fly/ press/ seated cable rows

1 x warm up

50s x 8/ 8/ 100 x 10

50s x 8/ 8/ 140 x 10

50s x 8/ 8/ 160 x 10 x 2


Standing cable presses/ supinating pulldowns

1 x warm up

70 x / 120 x


15 min HIIT

[gusto77]

Re: Gusto's Journal

Tues:

Assisted wide grip pull ups/ EZ bar pullover

(120) x 12/ 55 x 12

(100) x 12/ 65 x 12

(80) x 12/ 65 x 12

(60) x 12/ 65 x 12

(40) x 12/ 65 x 12


Bent barbell rows

135 x 8

185 x 8

225 x 8 x 3


Supinating pulldowns/ face pulls

1 x warm up

80 (each arm) x 12/ 80 x 12

100 x 12/ 100 x 12

120 x 12/ 120 x 12

140 x 12/ 140 x 12


Deadlifts

225 x 5

275 x 5

315 x 5

365 x 5


Wed: rest


Today:

Close grip bench press

2 x warm ups

185 x 8

225 x 8

245 x 8, 8, 7


Incline skull crushers/ incline close grip presses/ incline dumbbell curls (hard top squeeze)

1 x warm up

75 x 10/ 10/ 25s x 10

85 x 10/ 10/ 25s x 10

95 x 10/ 10/ 25s x 10

105 x 10/ 10/ 25s x 10 x 2


Rope cable pressdowns/ close grip cable curls

1 x warm up

100 x 12/ 60 x 12

120 x 12/ 80 x 12

120 x 12/ 100 x 12


Close grip chin ups/ dips/ crunches

10/ 15/ 20 x 3


20 min light cardio

[qhams]

Re: Gusto's Journal

Liking the workouts Gusto. I to like to do progressive sets before getting to working weight. I see alot of guys knock out 1-2 warm-up sets then go straight to working weight, I know my body can't handle that.

[gusto77]

Re: Gusto's Journal

Been hard at it. Last few days workouts.


Thursday

HS decline press

1 pps x 8 x 2

1 pps + 25s x 8

2 pps x 8

2 pps + 25s x 8

3 pps x 8 x 2


Incline dumbbell press

2 x warm ups

100s x 8

120s x 7, 6-----> 75s x 8 (last set)


Bench press

135 x 6

185 x 6

225 x 6

250 x 6

275 x 4---> 225 x 5----> 135 x 12


Cable crossovers (10 x 1 sec hold, 10 x pumping)

1 x warm up

30 x 20 x 2

40 x 20

50 x 20


Bent dumbbell laterals/ over and backs

20s x 20/ 15

25s x 20/ 15 x 2


Machine side laterals (1 sec hold each rep)

2 x warm ups

100 x 12 x 3


20 min HIIT


Friday

Assisted pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12

(20) x 12

BW x 8


HS rows

2 pps x 10

2 pps + 25s x 10

3 pps x 10

3 pps + 25s x 10 x 2


Supinated CG reverse facing pulldowns

1 x warm up

115 x 12

130 x 12

145 x 12 x 2-----> 85 x 12 (10 sec forced stretch end of last set)


Supinated CG seated cable rows

1 x warm up

115 x 12

130 x 12

145 x 12

160 x 12


Dumbbell pullover/ dumbbell rows

1 x warm up

60 x 12/ 12

65 x 12/ 12

70 x 12/ 12

75 x 12/ 12


Face pulls

1 x warm up

100 x 12

120 x 12

140 x 12



Saturday:

Over head cable tricep ext/ bench dips (hard top squeeze)/ dumbbell kickbacks

2 x warm ups

60 x 10/ 10/ 25 x 8

80 x 10/ 10/ 25 x 8

100 x 10/ 10/ 25 x 8

120 x 10/ 10/ 25 x 8


Diamond push ups (weight shifted forward)

25 x 3


Incline dumbbell curls (hard squeeze at top)/ cable curls (slow neg)/ alternating hammer curls (across body hard flex entire range of motion)

25s x 8/ 60 x 10/ 25s x 10

25s x 8/ 80 x 10/ 25s x 10 x 2


One arm dumbbell preacher curls (hard top squeeze and slow neg)

25 x 10 x 3


Close grip pull ups/ dips

10/ 15 x 2



Sunday

Lying leg curl (free weight)

35 x 8

45 x 8

55 x 8

65 x 8

75 x 8 x 2


Squats

135 x 8 x 2

185 x 8

205 x 8

225 x 8

245 x 8

275 x 8

300 x 5


Leg ext (free weight)/ dumbbell SL dead lifts

1 x warm up

50 x 10/ 50s x 10/ 20

60 x 10/ 50s x 10/ 20

70 x 10/ 50s x 10/ 20

80 x 10/ 50s x 10/ 20

90 x 10/ 50s x 10/ 20

100 x 10/ no SL/ 20



Today

Decline HS press

1 pps x 10 x 2

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 10


Bench press

135 x 6

185 x 6

225 x 6

255 x 6

275 x 6


Incline dumbbell press

60s x 8

80s x 8

100s x 8

110s x 8 x 2


Cable crossovers/ stretch push ups

25 x 20/ 20

25 x 20/ 18

25 x 20/ 15


Bent dumbbell lats

20s x 20

25s x 20 x 2


Dumbbell laterals

15s x 12

20s x 12

25s x 12


HS press

1 x warm up

2 pps x 10 x 3

[Trixie]

Re: Gusto's Journal

Gusto!! Great to see you back on here I've been missing you. You look great btw so whatever you are doing agrees with you.
~Trixie~

[gusto77]

Re: Gusto's Journal

Slight right elbow issues today but got it done

Dumbbell press

2 x warm ups

60s x 8

80s x 8

100s x 8

120s x 7----> 90s x 9 (partials)


Incline barbell press

135 x 8

165 x 8

195 x 8

225 x 8 x 3


Bench press

135 x 8

225 x 8 x 2

235 x 8 x 2


Incline cable fly

30 x 15

40 x 15 x 2----> 20 x 12 (last set)


Bent dumbbell laterals/ over and backs

20s x 15/ 15 x 4


Side dumbbell laterals (2 sec hold each rep)

1 x warm up

20s x 8 x 3

25s x 8


Barbell front raise

35 x 12

55 x 12 x 2

[gusto77]

Re: Gusto's Journal

Been off the board for awhile but never out of the gym. Workouts have actually been extremely consistent and Im loving the gym more than ever.

Tonights garage workout... bout 90 degrees in that M*****F***er haha. Decent enough workout but my hip was extremely aggravated so it was more about pace than weight:


Lying leg curl (free weight/ slow negatives)

25 x 8

35 x 8

45 x 8

55 x 8

65 x 8

75 x 8 x 2


Squats

135 x 8 x 2

185 x 8

225 x 8

275 x 7, 6


Walking dumbbell lunges

1 x warm up

50s x 8 x 3


Leg ext (free weight)/ dumbbell SL deads

2 x warm ups

50 x 12/ 50s x 12

65 x 12/ 50s x 12

80 x / 50s x 12 x 2


20 min light cardio

[gusto77]

Re: Gusto's Journal

What is your bodyfat sitting at right now Gusto? Are you trying to get in condition for a show?

No sir, just trying to maintain my girlish figure haha. No idea on my body fat but think I'm looking pretty decent.

[qhams]

Re: Gusto's Journal

What is your bodyfat sitting at right now Gusto? Are you trying to get in condition for a show?

[gusto77]

Re: Gusto's Journal

Hip adductor

2 x warm ups

150 x 15 x 3


Hip abductor

2 x warm ups

150 x 15 x 3


Lying leg curls

2 x warm ups

100 x 10

120 x 10 x 5


Squats

135 x 6 x 2

185 x 6

225 x 6

255 x 6

285 x 6


Hack squats (varied stances)

1 pps x 20

1 pps + 25s x 20

1 pps + 35s x 20 x 2


Machine calf ext.

1 x warm up

300 x 10

400 x 10 x 2


Meal 1: protein cakes with 2 tbs natural PB and SF jelly

Intra: 70 vitargo, 2 scoops aminos

Meal 2: ham and cheese omelet, harvest grain pancakes

Meal 3: 8 oz chicken burger on whole wheat bun

Meal 4: 8 oz steak, 1 1/2 cups rice, veggies

Meal 5: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Crazy pump today

One arm barbell rows

25 x 8

50 x 8

75 x 8

100 x 8 x 3


Reverse facing pulldown

1 x warm up

130 x 10 x 3-----> 85 x 10 (last set)


One arm Supinated pulldown

1 x warm up

115 x 12 x 3 + 7 sec hold and 10 sec stretch last rep last set


HS rows (1 sec hold and exaggerated stretch each rep)

1 x warm up

2 pps x 10 x 3


Dumbbell shrugs (3 sec hold each rep)

2 x warm up

80 x 10-----> 55 x 10-----> 35 x 10


SM rack pulls

2 x warm up

225 x 5

315 x 5

365 x 5


20 min cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Intra: 70 vitargo, 2 scoops aminos

Meal 2: 8 oz steak and shrimp, 1 cup rice

Meal 3: 3 large slices carnivore pizza, probably some dessert later

Meal 4: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Dumbbell press

40s x 10

60s x 10

80s x 10

100s x 10 x 3


Incline barbell press

135 x 8 x 2

175 x 8

195 x 8

215 x 8 x 2


Pec deck fly (pumping)/ stretch push ups (body weight plus chain)

1 x warm up

130 x 10/ 15

130 x 10/ 13

130 x 10/ 10


Reverse pec deck/ over and backs

1 x warm up

115 x 20/ 15 x 3


Barbell front raise (over head)

1 x warm up

45 x 12 x 3


Partial dumbbell side swings

1 x warm up

35s x 25, 20, 16---> 15s x 10 (strict) (supposed to be sets of 30 but fuck, that shit hurts haha)


Hanging leg raises

15 x 3


Meal 1: 50 gm whey, 2 tbs peanut butter

Meal 2: 8 chicken on pita with veggies and light sauce

Intra: 70 vitargo, 2 scoops aminos

Meal 3: 8 oz (total) steak and shrimp, one cup rice

Meal 40: 4 whole eggs with cheese and bacon, 2 slices whole wheat toast, 1 1/2 cups kashi go lean cereal with almond milk

[gusto77]

Re: Gusto's Journal

Three 12-14 hour work days running aroundin the nasty heat. Been busy and no time. Urine has been orange every night so thats been my workouts. Back at it tomorrow.

[gusto77]

Re: Gusto's Journal

Dead stop one arm dumbbell rows

1 x warm up

100 x 8

150 x 6 x 2

------ I see on these you do heavier weight for lower reps, was just curious if you do this always or rotate it with higher reps and lighter weight?

For those as long as i have my wrist straps I try to go heavy but controlled

[qhams]

Re: Gusto's Journal

Dead stop one arm dumbbell rows

1 x warm up

100 x 8

150 x 6 x 2

------ I see on these you do heavier weight for lower reps, was just curious if you do this always or rotate it with higher reps and lighter weight?