Gusto's Journal

[gusto77]

Re: Gusto's Journal

2.5 mile run

12 x 2 neutral grip pull ups

50 x 2 push ups

30 x 2 incline sit ups

[gusto77]

Re: Gusto's Journal

Friday:

Incline matrix press

1 pps x 10 x 2

2 pps x 10

3 pps x 10

3 pps + 25s x 7


Dumbbell bench press

2 x warm ups

90s x 8

110s x 8 x 2


Pec deck

2 x warm ups

190 x 20

205 x 20 x 2


Machine curls

2 x warm up

100 x 12

110 x 12

120 x 8----> 80 x 8


One arm dumbbell preachers

30s x 12

35s x 10

40s x 8


Hammer curls

50s x 8 x 3


20 min cardio


Today:

Neutral grip pull ups

BW x 12, 11, 9, 9, 7


Bent barbell rows

2 x warm ups

185 x 10

225 x 10

255 x 8


EZ bar pull over

2 x warm ups

80 x 12

90 x 12

100 x 12


Deadlifts/ Burpees/ 400 m run

225 x6 / 15/ 400

250 x 6/ 15/ 400

275 x6 / 15/ 400

[gusto77]

Re: Gusto's Journal

HS press

1 pps x 12 x 2

1 pps + 25s x 12

2 pps x 12

2 pps + 25s x 12

3 pps x 8


Machine lateral raises (5 sec hold last rep each set)

1 X warm up

80 x 12

90 x 12

100 x 10----> 60 x 10


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15


Incline close grip bench

135 x 10 x 2

185 x 8

225 x 4 x 2


Machine dips/ hanging leg raises

1 x warm up

247.5 x 20, 18, 16/ 15 x 3


20 min cardio

[gusto77]

Re: Gusto's Journal

Running a 10k this weekend so tried to keep it light and easy. Prob still screwed myself over.


Hip adductor

3 x warm ups

150 x 15 x 3


Hip abductor

3 x warm ups

150 x 15 x 3


Alternating seated leg curls

2 x warm ups

40 x 10 x 3


Leg press

2 x warm ups

5 pps x 10 x 3


SL dumbbell DLs/ HS calf ext

2 x warm ups

60s x 10 x 3/ 4 pps x 10 x 3


Slow 2 mile run

[gusto77]

Re: Gusto's Journal

Felt pretty strong today.


Incline dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 8

130s x 6


HS decline press

1 x warm up

2 pps x 15

2 pps + 25s x 12

3 pps x 10 x 2

3 pps + 25s x 6-----> 2 pps x 12


Dumbbell fly/ twist press

1 x warm up

40s x 10/ 10

50s x 10/ 10

60s x 8/ 4


HS preachers

1 x warm up

55 x 12

65 x 12

75 x 10


Hammer curls

30s x 12

40s x 10

50s x 8

60s x 6


25 Burpees

[Trixie]

Re: Gusto's Journal

Good work brother. Think of you every day. Going to cheat at "The Heart Attack Grill" next week.

[gusto77]

Re: Gusto's Journal

Saturday:

10K Run


Today:

Dumbbell bench press

2 x warm ups

80s x 8

100s x 8

120s x 8

140s x 6


Incline matrix press

1 x warm up

2 pps x 10

2 pps + 25s x 10

3 pps x 8

3 pps + 25s x 4----> 2 pps x 10


Pec deck/ push ups

1 x warm up

160 x 20/ 15

175 x 20/ 15

175 x 16/ 12


Machine curls

2 x warm ups

100 x 15

120 x 12

140 x 6-----> 80 x 8


Seated dumbbell curls

30s x 8

35s x 8 x 2---> 25s x 8 (last set only)


Dips

BW x 22 x 2


Hanging leg raises

15 x 2


Meal 1: 50 gm whey and natural PB shake (50 carb)

Meal 2: 8 oz beef, 2 cups rice

Meal 3: 8 oz beef, 2 cups rice

Meal 4: 10 oz chicken, 8 oz sweet potato

[IRON-GAME]

Re: Gusto's Journal

Awesome motivation brutha

[gusto77]

Re: Gusto's Journal

Wide grip pull ups

BW x 22 (with 3 brief rest periods)


Wide grip assisted pull ups

(100) x 10

(80) x 10

(60) x 8


HS low row

1 x warm up

2 pps x 12

3 pps x 8, 8

2 pps x 12


Reverse facing neutral grip pull downs

130 x 12

150 x 10

170 x 8----> 100 x 12


Dumbbell pullover

1 x warm up

100 x 8, 7

90 x 8


SM rack pulls

1 x warm up

225 x 5

275 x 5

315 x 5


Dumbbell rows

1 x warm up

80s x x 3


Cable rows

100 x 12

120 x 12

140 x 12


20 min cardio


Meal 1: 50 gm whey + 50 carbs

Meal 2: 8 oz sirloin, 8 oz sweet potatoes, broccoli

Meal 3: 4 eggs, 2 cups rice

Meal 4: 8 oz chicken, 2 cups rice

Meal 5: 50 gm whey

[Trixie]

Re: Gusto's Journal

Wide grip pull ups

BW x 22 (with 3 brief rest periods)


Wide grip assisted pull ups

(100) x 10

(80) x 10

(60) x 8


HS low row

1 x warm up

2 pps x 12

3 pps x 8, 8

2 pps x 12


Reverse facing neutral grip pull downs

130 x 12

150 x 10

170 x 8----> 100 x 12


Dumbbell pullover

1 x warm up

100 x 8, 7

90 x 8


SM rack pulls

1 x warm up

225 x 5

275 x 5

315 x 5


Dumbbell rows

1 x warm up

80s x x 3


Cable rows

100 x 12

120 x 12

140 x 12


20 min cardio


Meal 1: 50 gm whey + 50 carbs

Meal 2: 8 oz sirloin, 8 oz sweet potatoes, broccoli

Meal 3: 4 eggs, 2 cups rice

Meal 4: 8 oz chicken, 2 cups rice

Meal 5: 50 gm whey

You're so young, you get to rock the dumbbells all the time. Old time joints like mine have to stick to machine work. DB's get much faster results, good for you gusto keep up the good work. Much love.

[gusto77]

Re: Gusto's Journal

Seated Dumbbell press

3 x warm up

80s x 19-----> 60s x 3 (push press last two reps)


Seated SM press

135 x 8 x 2

185 x 8

225 x 6


Seated side dumbbell laterals (raised to 10 and 2)

15s x 12

20s x 12 x 2

25s x 10 x 2-----> 15s x 8 (last set only)


Bent dumbbell laterals/ over and backs

25s x 12/ 15 x 3


Incline close grip bench press

135 x 8 x 2

185 x 8

225 x 5


Nautilus tricep ext

2 x warm ups

110 x 10

125 x 10

140 x 8----> 80 x 8


Burpees x 26


Meal 1: 50 gm whey and oatmeal (60 carb total)

Meal 2: 25 whey and oatmeal (30 carb)

Meal 3: 8 oz turkey and rice (50 carb)

Meal 4: 8 oz turkey and oatmeal (30 carb)

Meal 5: 50 gm whey (no carbs)

[gusto77]

Re: Gusto's Journal

Rest day

Meal 1: big steak omelette and harvest grain pancakes

Meal 2: 8 oz sirloin, 8 oz sweet potato

Meal 3: 8 oz sirloin, 8 oz sweet potato

Meal 4: 50 gm whey + 2 tbs natural PB (50 carb)

[gusto77]

Re: Gusto's Journal

Leg ext warm ups x 3


Squats

4 x warm ups

225 x 22 (haha this jacked my hips and low back up and def humbled me for the remainder of the workout)

275 x 6

315 x 2

225 x 10


Lying leg curls (10 sec ISO hold last rep each set)

2 x warm ups

110 x 10

130 x 10

150 x 8


Hack squats

1 pps x 8 x 2

2 pps x 8

2 pps + 25s x 8

3 pps x 8----> 1 pps x 8


SM lunges

95 x 10 x 3


HS calf press

2 pps x 15

3 pps x 15

4 pps x 15 x 3


25 min light cardio



Meal 1: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 2: 8 oz chicken and 2 cups rice

Meal 3: 8 oz cheese burger with bun and veggies

Meal 4: 8 oz turkey

Meal 5: 50 gram whey (no carb)

[gusto77]

Re: Gusto's Journal

Yesterday:

Bench press

4 x warm ups

225 x 22 (19/3)

245 x 6

265 x 6-----> 135 x 12


Incline barbell press

135 x 8

185 x 8

225 x 8 x 2

135 x 12


Incline dumbbell fly/ stretch push ups

1 x warm up

50s x 12/ 15 x 3


Dumbbell curls

1 x warm up

25s x 20, 20, 16


Hammer curls

50s x 8 x 3


Meal 1: 50 gm whey (50 carbs)

Meal 2: cheese steak omelet and 2 slices wheat toast

Meal 3: pizza, ice cream and waffles

Meal 4: 50 gm whey



Today:

Neutral grip pull ups

BW x 22, 10, 10


Bent barbell rows

135 x 10

185 x 10

205 x 10

225 x 10


EZ bar pull over

1 x warm up

95 x 10 x 3


Deadlifts

2 x warm ups

225 x 4

275 x 4

315 x 4


Meal 1: 4 eggs, potatoes, bacon (50 carb)

Meal 2: 50 gm whey with natural PB (50 carb)

Meal 3: 6 oz NY strip, 8 oz sweet potato, Doritos (too many lol) (100 carb)

Meal 4: 6 oz NY strip

Meal 5: 50 gm whey (50 carb)

[gusto77]

Re: Gusto's Journal

Dips

3 x warm up

BW + 60 x 19----> BW x 3

BW x 20 x 2


Incline dumbbell skull crushers

1 x warm up

30s x 12

45s x 10 x 2


Cable pressdowns/ diamond push ups

1 x warm up

150 x 12/ 12 x 3


Reverse pec deck/ over and backs

1 x warm up

160 x 12/ 15 x 3


SM press/ side dumbbell laterals

135 x 8/ 20s x 12

185 x 8/ 20s x 12

225 x 5/ 20s x 12

135 x 12/ 20s x 12


Hanging leg raises

15 x 3


20 minutes cardio


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz chicken on pita with veggies

Meal 3: 8 oz NY strip, 8 oz sweet potato

Meal 4: 4 whole eggs, 1 1/2 cups Kashi cereal in almond milk

Meal 5: 50 gm whey