Gusto's Journal

[gusto77]

Re: Gusto's Journal

hopefully my little tricks and tweaks helped you hit depth and feel those squats better

Yup I found my sweet spot. Mine is actually shoulder width with toes slightly out. Bottoming out is still relative though. I made a commitment today to work on my mobility. Was supposed to do straight legs today as well but my low back gets so tight and fatigued which I'm convinced is due to poor mobility as well.

[guns01]

Re: Gusto's Journal

hopefully my little tricks and tweaks helped you hit depth and feel those squats better

[gusto77]

Re: Gusto's Journal

Foam roll/ air squats/ stretch


Leg extensions

40 x 60

50 x 60

60 x 60

120 x 15

150 x 12

200 x 8


Lying leg curls

50 x 25

70 x 20

90 x 15

110 x 15

130 x 10

130 x 9


Squats (light, worked on form and bottoming out, which is a very relative term right now, mobility sucks)

Air squats x 30

135 x 15

135 x 15

185 x 10

225 x 8


Leg presses

2 pps x 20

3 pps x 20

4 pps x 15

5 pps x 15

6 pps x 10

7 pps x 7


Calf raise on hack squat

1 pps x 20

2 pps x 20

3 pps x 15

4 pps x 10

4 pps x 10

5 pps x 6

[MOUNTAIN-MAN]

Re: Gusto's Journal

nice bro your tearing it up they will have to rename the gym after you soon brother

[gusto77]

Re: Gusto's Journal

Changed things up today. Did some quick heavy tri work after I was warmed up than went into some super set work. Insane pump. Finished up feeling nice and puffy.


Shoulder/ elbow warm ups


Close grip bench

4 x warm ups

250 x 8

275 x 5


Dips/ dumbbell curls

BW x 20/ 30s x 20

BW x 20/ 30s x 20

BW x 20/ 30s x 18

BW x 18/ 30s x 15

BW x 17/ 30s x 15




Pressdowns/ hammer curls

120 x 25/ 35s x 18

140 x 20/ 35s x 16

160 x 18/ 35s x 16

180 x 12/ 35s x 15

180 x 10/ 35s x 15


20 min cardio

[gusto77]

Re: Gusto's Journal

Rotator and trap/ neck warm ups


Seated barbell press

4 x warm ups

225 x 6

205 x 7

205 x 6


Arnold press

1 x warm up

80s x 10

85s x 10

90s x 8


Dumbbell side laterals

1 x warm up

40s x 10

45s x 10

50s x 10

1 x Run the rack 50s ----> 15s


Reverse pec deck

1 x warm up

205 x 15

235 x 10

250 x 8 with triple drop set


Dumbbell shrugs

2 x warm ups

115s x 12

115s x 12

115s x 12

[gusto77]

Re: Gusto's Journal

Last set of pull downs drop set to 145 x 8

[gusto77]

Re: Gusto's Journal

Overall really good workout today, felt a little rundown towards the middle but the air conditioning was also broke in the gym so I was soaked in sweat. Trixie keeps making fun of me for whining about my weight and strength loss so I'll shut up about that.


Wide grip pull downs

4 x warm ups

250 x 6

235 x 7

220 x 8

205 x Drop set to x


T bar rows

1 x warm up

150 x 10

200 x 7

200 x 6


Hammer strength rows

1 x warm up

4 pps x 12

4 pps x 10

4 pps x 9


One arm side hammer strength pull downs

1 x warm ups

1 pps + 25s x 15

2 pps x 12

2 pps x 11


Cable pull overs/ Hyperextensions

80 x 12/ 20

90 x 10/ 20

100 x 8/ 20

[Trixie]

Re: Gusto's Journal

http://www.youtube.com/watch?v=KnQCzl0uJCI

"WORK BI***" strap it on and get back at it. You only lost water. I would be happy with the scale if it were me lol
~Trixie~

[guns01]

Re: Gusto's Journal

doesnt look to shabby considering you were puking and shitting your brains out not to long ago haha. i would have figured you would be done way more strength and feeling wise

[gusto77]

Re: Gusto's Journal

Went into the gym today with a general plan and let my body dictate the pace weight rep and set scheme. Ended up being a decently heavy slow paced workout with a little bit more volume than I've been doing. Amazing how a couple days of food poisoning and the loss of water can rip gains away. Felt like I back tracked a month or so... Not worried about it though. Actually I am worried about it but I know guns is going to scold me so I'm pretending lol.


Rotator and shoulder warm ups


Bench press

4 x warm up sets

315 x 5

295 x 7

275 x 9

225 x 15


Incline barbell press

1 x warm up

225 x 10

225 x 8

225 x 8

135 x 20


Pec deck

1 x warm up

250 x 15

305 x 7

280 x 9 drop set to 160 x 12


Ez bar curls

3 x warm ups

95 x 10

95 x 9

95 x 9


Alternating Hammer curls

1 x warm up

35s x 12

40s x 12

45s x 12


Seated dumbbell curls

20s x burn out


Incline sit ups x 60

[gusto77]

Re: Gusto's Journal

damn man that is brutal and sucks ass. i know you dont need to be told to make sure you are very very well hydrated before venturing back into the gym. may even need to hook up a line or two today if you are still nasty dry. you are primed to get injured in your weakened state so keep that in mind man

I'm good and hydrated brother, and my stools have been solid for going on a 12 hours now. The only thing I'm dealing with still is some gas and definitely some food aversions. I still feel like I have a little bit of anorexia going on. The last thing I ate before I got sick was a nice big steak and some pasta so the thought of eating any meat doesn't really appeal to me. I ordered a steak for lunch today and only got about 2/ 3 of the way through it.

It's funny as soon as I stepped on the scale yesterday and saw how much water weight I had lost that quickly it immediately reminded of what you said about once I start doing pre-contest ill drop 20 or 30 pounds of water weight right off the bat. Yep only took two days and I lost 10 lbs LOL. My shirts definitely felt loose the past couple of days. Feeling puny lol

[guns01]

Re: Gusto's Journal

So Tuesday night in I started to feel a little ill and by the middle the night on Wednesday morning I had basically come down with a severe case of food poisoning. Think it was from the hotel food (traveling for work) Terrible vomiting and diarrhea for two days straight. Woke up Friday morning feeling pretty darn good and I was so hungry that I went and ate a big breakfast and lunch and boom didn't feel so hot after that till today midmorning. Stepped on the scale this morning and I've lost 11 pounds in water and I'm sure a bit of muscle. With the exception of my test and HGH injections and aromasin I've pretty much come off all my supplements since Wednesday to prevent any more stress on my kidneys.... Damn was I dehydrated and deathly sick all of Wednesday. Anyway going Kinda easy on the eating today and as long as things start to solidify lol I'm going to get back on a decent diet tomorrow and start hitting it in the gym again on Monday. All I got to say is damn that sucked .

damn man that is brutal and sucks ass. i know you dont need to be told to make sure you are very very well hydrated before venturing back into the gym. may even need to hook up a line or two today if you are still nasty dry. you are primed to get injured in your weakened state so keep that in mind man

[maxseg]

Re: Gusto's Journal

I feel ya brother, food poisoning has kicked my ass several times...ugh. speedy recovery.

[gusto77]

Re: Gusto's Journal

So Tuesday night in I started to feel a little ill and by the middle the night on Wednesday morning I had basically come down with a severe case of food poisoning. Think it was from the hotel food (traveling for work) Terrible vomiting and diarrhea for two days straight. Woke up Friday morning feeling pretty darn good and I was so hungry that I went and ate a big breakfast and lunch and boom didn't feel so hot after that till today midmorning. Stepped on the scale this morning and I've lost 11 pounds in water and I'm sure a bit of muscle. With the exception of my test and HGH injections and aromasin I've pretty much come off all my supplements since Wednesday to prevent any more stress on my kidneys.... Damn was I dehydrated and deathly sick all of Wednesday. Anyway going Kinda easy on the eating today and as long as things start to solidify lol I'm going to get back on a decent diet tomorrow and start hitting it in the gym again on Monday. All I got to say is damn that sucked .