Gusto's Journal

[gusto77]

Re: Gusto's Journal

Good workout today but damn if my hams didn't feel weak on those leg curls... Even those warm up sets burned today. Started running out of time at the end and had to cut squats and calves a little short. Still a great workout like I said.


Rumble roll/ air squats/ stretch


Seated leg curls

50 x 20

60 x 20

70 x 15

70 x 15

100 x 12

110 x 12

120 x 10

130 x 8


Straight leg DL

135 x 15

185 x 12

225 x 10

275 x 8


Leg ext

50 x 60 (partial, partial, full)

60 x 60 (partial, partial, full)

70 x 60 (partial, partial, full)

Those burned like f***ing hell this far into the workout

150 x 12

180 x 10

210 x 7


Smith machine Squats (ass to grass stretch & hold at bottom)

135 x 15

185 x 10

225 x 8


Calf extension/ hip abd/ hip add

260 x 15/ 120 x 20/ 120 x 20

260 x 15/ 120 x 20/ 120 x 20

260 x 15/ 120 x 20/ 120 x 20

[gusto77]

Re: Gusto's Journal

Relatively fast paced arm workout. 90 sec or less rest between sets. Awesome pump, felt nice and puffy leaving the gym today.


Rotator/ shoulder warm ups


Bench press

4 x warm ups

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Hammer strength preacher curls

45 x 20

55 x 20

65 x 15

75 x 12

90 x 7


Seated dumbbell curls

25s x 20

25s x 20

30s x 15

30s x 15

35s x 12 ----> drop set to 20s x 12


Cable pressdowns

60 x 20

80 x 20

100 x 20

120 x 20

140 x 20

160 x 18

180 x 13

200 x 11


Lying one arm dumbbell ext. (cross body)

25 x 20

35 x 15

40 x 11


Incline sit ups x 60

[MOUNTAIN-MAN]

Re: Gusto's Journal

Nice gym day brother 325 , 12 times then arms impressive

[animal87]

Re: Gusto's Journal

I love preacher curls. no way to cheat with them.

[gusto77]

Re: Gusto's Journal

I love preacher curls. no way to cheat with them.

I love em too by damn if I don't suck at them. Especially those hammer strengths. 2 plates feels so heavy to me. I see guys half my size cranking those out.

[gusto77]

Re: Gusto's Journal

Couple of things. Legs twice a week is going to be interesting for me, I started doing those light leg extension warm-ups and my legs still felt fatigued from last week and started burning instantly LOL. Second, today started off really good and I'm kind of fizzled away. After that first set of hack squats my lower back was so fatigued and tight that I could barely walk. I had to stretch and rumble roll between sets which severely slow down my pace and volume. Still a good workout but I planned on a little bit more volume and faster pace with the legs. No matter like I said I'm doing twice a week now so I can make up for it on Thursday.

Rotator warm ups


Bench press

4 x warm ups/ stretch

325 x 4

325 x 4

325 x 4

325 x 4

325 x 4

325 x 4


Foam roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats-Ass to grass

135 x 15

135 x 15

185 x 12

225 x 10


Hack squats

1 pps x 20

2 pps x 15

3 pps x 12

4 pps x 10


Lying leg curls

2 x warm ups

120 x 12

130 x 10

130 x 9


Hammer strength calf press

2 pps x 25

3 pps x 22

4 pps x 20

5 pps x 15

5 pps x 13

[guns01]

Re: Gusto's Journal

i am going to put together a secondary leg day that is ham dominate gusto and i may also do you a quad dominate one as well to rotate with. and no it wont be super heavy but yes it will be extra nasty brutal

[gusto77]

Re: Gusto's Journal

Killer workout today. Kept the rep range above 12, still went decently heavy, and sped up the pace a bit. Great pump.


T bar rows

3 x warm ups

100 x 20

150 x 15

150 x 15

200 x 12


V bar close grip pull downs

130 x 15

145 x 15

160 x 15

175 x 12


Wide grip seated cable rows

130 x 15

145 x 15

160 x 13

175 x 12


Single arm side HS pull downs

45 x 15

70 x 15

90 x 15


Standing cable pullover

50 x 15

70 x 15

80 x 15


20 min cardio

[gusto77]

Re: Gusto's Journal

Rotator/ delt warm ups


Bench press

Warm ups x 4

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Hammer curls

2 x warm ups

40s x 20

50s x 17

50s x 15

60s x 10

60s x 10 ----> drop set to 35s x 10


Incline dumbbell curls

25s x 20

25s x 20

30s x 16

35s x 12

35s x 12 -----> drop set to standing dumbbell curls 20s x 12


Incline sit ups x 60


20 min cardio

[gusto77]

Re: Gusto's Journal

Not a great picture but wanted to show what I feel the GH has been doing for me. Cruising at 250 Test c a week along with 30 mg of Deca a week and now on 3 iu's of HGH a day. I've cruised before and didn't continue to grow and get increased vascularity like I am now. So I attribute that to the GH. Any thoughts from vets? I'm in month 3 of the HGH use.

image.jpg

[animal87]

Re: Gusto's Journal

I dont have as much experience w hgh as peps, but it looks like you got a big ass vein in your arm there. Your a big dude already man.

[gusto77]

Re: Gusto's Journal

I dont have as much experience w hgh as peps, but it looks like you got a big ass vein in your arm there. Your a big dude already man.

Yeh like I said it not a great picture and the only noticeable difference between that pic and my avatar is the big ass vein on my bicep but the bottom line is I've never been a vascular guy even when I was slimmer.... So Im attributing it to the GH. I am bigger now than that avatar pic even if you can't tell... maybe a bit bigger of a belly as well :p LOL

[animal87]

Re: Gusto's Journal

It looks like a pretty big difference to me. Looks like that vein is big as your finger. and a little belly in the winter never hurt anybody you will just be bigger next year.

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looking like a brick wall brother wow keep it up

[gusto77]

Re: Gusto's Journal

Doesn't look like a whole lot on paper but I kept the pace up and I was pretty significantly smoked by the time I was done. Also it was my second leg workout for the week so I have to admit my legs were still feeling fatigued from the other day.

Rumble roll/ air squats/ stretch


Seated leg curls

50 x 20

60 x 20

70 x 20

80 x 20

110 x 15

120 x 13

130 x 9

140 x 7 ---> drop set to 90 x 8


Lying single leg curls

1 x warm up

50 x 15

60 x 12

70 x 9ish

80 x 6 no rest then-
40 x 13


Smith machine lunges

1 x warm up

95 x 15 (each leg)

115 x 15 (")

135 x 12 (")

135 x 12 (")


Leg press narrow toes out

2 pps x 25

3 pps x 25

4 pps x 25

5 pps x 20


Seated calf raises

1 x warm up

1 pps x 15

1 pps x 15

1 pps x 14

1 pps + 25s x 8 no rest then:
Calf raise on hack squat 1 pps x 20


Stretch/ rumble roll