Gusto's Journal

[guns01]

Re: Gusto's Journal

that's a guns' approved session right there. very nice sir

[guns01]

Re: Gusto's Journal

i also sent you over the optional days i would like to see you incorperate into your secondary leg days

[gusto77]

Re: Gusto's Journal

i also sent you over the optional days i would like to see you incorperate into your secondary leg days

Am I supposed to do two optional leg workouts a week or one optional legwork out a week and one work out of my choosing?

[guns01]

Re: Gusto's Journal

Am I supposed to do two optional leg workouts a week or one optional legwork out a week and one work out of my choosing?

heavy legs your choice one session and then one of the optional of your choice later in the week

[gusto77]

Re: Gusto's Journal

FYI, GH use and typing long research papers for school don't go well together :p

[animal87]

Re: Gusto's Journal

Do feel like you recover fast like with aas?

[gusto77]

Re: Gusto's Journal

Do feel like you recover fast like with aas?

yeh my recovery time definitely feels improved.. hard to tell though since Im running test and a sprinkle of deca. My comment was in reference to my numb hands though lol

[animal87]

Re: Gusto's Journal

Oh yea I knew lol. I just had a random thought there.

[gusto77]

Re: Gusto's Journal

Between that heavy bench work and fast shoulder and tri workout I had an insane torso pump today. Good day.


Rotator/ delt warm ups


Bench press

4 x warm ups

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5

325 x 5


Seated dumbbell press

3 x warm ups

85s x 15

85s x 13

85s x 11


Fast paced from here to end

Side dumbbell laterals

20s x 25

25s x 25

30s x 20


Reverse pec deck

145 x 25

175 x 20

205 x 10 (holy muscle failure) ----> drop set to 130 x 8


Hammer strength shrugs

1 pps x 20

1 pps x 20

2 pps x 13

2 pps x 12


Reverse grip cable pressdowns

50 x 20

60 x 20

70 x 20

80 x 16

90 x 13

100 x 11 ----> drop set to 70 (reg grip) x 10

[MOUNTAIN-MAN]

Re: Gusto's Journal

Your a animal bro

[gusto77]

Re: Gusto's Journal

Nice easy fun day today which I'm thankful for... Pretty restless night last night.
legs tomorrow

Rotator/ delt 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


Seated dumbbell curls

2 x warm ups

25s x 25

30s x 20

35s x 15

40s x 12

40s x 12----> drop set to 25s x 12


Concentration curls

25 x 15

30 x 12

30 x 12


Hammer curls (simultaneous)

25s x 25

35s x 17

45s x 13 -----> drop set to 25s x 13


Incline sit ups x 60


Cardio x 20 minutes

[gusto77]

Re: Gusto's Journal

This legs twice a week thing is good shit. I fucking hate it but it's good shit. However the below workout looks on paper my legs were fricking toast by the time I got those leg curls. Fairly fast paced work out, fried legs, and drenched in sweat.


Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 10

250 x 6 (actually did 8 but lost my balance on a couple trying to stay in my heels so had pretty shitty form)


Hack squats close stance toes out

1 pps x 25

2 pps x 25

3 pps x 16

4 pps x 12


Leg extensions/ front squats

100 x 15/ 65 x 10

130 x 15/ 65 x 10

160 x 11ish (muscle failure)/ 65 x 10

130 x 13/ 65 x 10 pause stretch at bottom of each rep


Lying leg curls

2 x warm ups

100 x 15

120 x 14

140 x 8 (my legs were toast at this point) -----> drop set to 90 x 8


Calf raise on hack squats

1 pps x 25

2 pps x 20

3 pps x 15 my thighs were getting smoked before my calves on these so I switched to calf presses


HS horizontal calf press

2 pps x 25

3 pps x 25

4 pps x 17

[animal87]

Re: Gusto's Journal

leg extensions and front squat together sounds hardcore.

I usually have to just do seated calves on leg days, my legs get too shaky by the end to do much else.

[MOUNTAIN-MAN]

Re: Gusto's Journal

This legs twice a week thing is good shit. I fucking hate it but it's good shit. However the below workout looks on paper my legs were fricking toast by the time I got those leg curls. Fairly fast paced work out, fried legs, and drenched in sweat.


Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 10

250 x 6 (actually did 8 but lost my balance on a couple trying to stay in my heels so had pretty shitty form)


Hack squats close stance toes out

1 pps x 25

2 pps x 25

3 pps x 16

4 pps x 12


Leg extensions/ front squats

100 x 15/ 65 x 10

130 x 15/ 65 x 10

160 x 11ish (muscle failure)/ 65 x 10

130 x 13/ 65 x 10 pause stretch at bottom of each rep


Lying leg curls

2 x warm ups

100 x 15

120 x 14

140 x 8 (my legs were toast at this point) -----> drop set to 90 x 8


Calf raise on hack squats

1 pps x 25

2 pps x 20

3 pps x 15 my thighs were getting smoked before my calves on these so I switched to calf presses


HS horizontal calf press

2 pps x 25

3 pps x 25

4 pps x 17

Crap man that is super beast mode

[gusto77]

Re: Gusto's Journal

leg extensions and front squat together sounds hardcore.

I usually have to just do seated calves on leg days, my legs get too shaky by the end to do much else.

I felt like a chump using a 65 pound barbell but the leg ext machine was across the gym from the squat rack so I just grabbed a light preloaded barbell and did them for a burnout and stretch.