Gusto's Journal

[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

[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

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

[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

and that was 3 working sets of 10 reps on that last super set

[IRON-GAME]

Re: Gusto's Journal

Killin it brutha

[qhams]

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

Like the push pull routine brother.

[gusto77]

Re: Gusto's Journal

Like the push pull routine brother.

yup ill only do chest and back together as a secondary so its all about the pump and its insane.

[gusto77]

Re: Gusto's Journal

Yesterday:


Hip abductor/ hip adductor

2 x warm ups

150 x 12/ 12 x 3


Seated leg curls

2 x warm ups

100 x 10 x 4


Leg press

3 x warm ups

6 pps x 8

8 pps x 8

9 pps x 8

10 pps x 8

11 pps x 5


SM squats

2 x warm ups

185 x 10

225 x 10 x 2


Lying leg curls/ leg extension (3 sec ISO holds and slow begs every rep both exercises)

1 x warm up

80 x 8/ 100 x 8

90 x 8/ 110 x 8

100 x 8/ 120 x 8


HS calf presses

1 x warm up

200 x 12

300 x 12 x 2




Today:


Standing cable presses

40 x 10

50 x 10

60 x 10 x 2


Incline barbell press

135 x 8 x 2

185 x 8

225 x 8

250 x 8 x 2


Incline dumbbell fly/ press

1 x warm up

50s x 8/ 8 x 3


Cable crossover/ stretch push ups

1 x warm up

40 x 15/ 25

50 x 15/ 20

60 x 15/ 15 x 2


Bent dumbbell lateral/ over and backs

1 x warm up

25s x 20/ 15 x 3


Seated dumbbell press/ side dumbbell laterals

1 x warm up

50s x 15/ 15s x 12 x 3


Incline sit ups

25 x 3


15 min HIIT

[gusto77]

Re: Gusto's Journal

Reverse facing wide grip pulldowns

2 x warm ups

130 x 10

145 x 10

160 x 10 x 4-----> 100 x 8 + 10 sec forced stretch


One arm dumbbell rows

2 x warm ups

100 x 8

120 x 8

150 x 8----> 100 x 8----> 75 x 8


HS row

2 x warm ups

3 pps x 10 x 3 (1 sec squeeze each rep)


Close neutral grip pulldown

2 x warm ups

130 x 10 x 3 (1-2 sec squeeze each rep)

175 x 8(pumping)------> 100 x 8


Dumbbell pullover

2 x warm ups

80 x 10 x 3


SM rack pulls

2 x warm ups

225 x 6

275 x 6

315 x 6

405 x 4


20 min light cardio

[gusto77]

Re: Gusto's Journal

3 x light pressdown/ curl warm ups


Incline skull crushers/ presses/ incline dumbbell curls (Had to cut this tri set short. Skull crushers were killing my elbows)

55 x 10/ 10/ 25s x 10

75 x 10/ 10/ 25s x 10

95 x 10/ 10/ 25s x 10


Hammer curls/ dips

1 x warm up

50s x 8/ 20 x 3


Overhead cable extensions/ two arm dumbbell preacher curls

1 x warm up

80 x 12/ 25s x 12

100 x 12/ 25s x 12

120 x 12/ 25s x 12

140 x 12/ 25s x 12

160 x 12/ 25s x 12


Close grip chins/ diamond push ups/ crunches

10/ 25/ 25 x 3


15 min HIIT

[gusto77]

Re: Gusto's Journal

Yesterday

Hip abductor

2 x warm ups

150 x 15

170 x 15

190 x 15


Hip adductor

2 x warm ups

150 x 15

170 x 15

190 x 12


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

2 x warm ups

100 x 8

120 x 8

140 x 8 x 2


Squats

3 x warm ups

185 x 6

225 x 6

275 x 6

315 x 6

335 x 3----> 225 x 6


SM lunges

95 x 10

115 x 10

135 x 10

155 x 10


Leg ext/ seated leg curls/ machine calf ext

1 x warm up

100 X 10/ 80 x 10/ 200 x 10

110 x 10/ 90 x 10/ 300 x 10

120 x /10 100 x 10/ 300 x 10


20 min light cardio

[gusto77]

Re: Gusto's Journal

Double take today


AM

Incline dumbbell press

2 x warm ups

70s x 6

90s x 6

110s x 6

130s x 6

140s x 4----> 110s x 6


HS decline press

2 x warm ups

2 pps x 10

2 pps + 25s x 10

3 pps x 10

3 pps + 25s x 10

4 pps x 6ish----> 2 pps x 10


Dumbbell fly/ dumbbell press

1 x warm up

50s x 8/ 8 x 3


Dips/ machine curls

BW x 20/ 80 x 12

BW + 60 x 15/ 100 x 12

BW + 100 x 8/ 100 x 12



PM

Bent dumbbell laterals/ over and backs

2 x warm ups

25s x 20/ 15 x 3


Seated barbell press

95 x 10

115 x 10

135 x 10

150 x 10 x 2


Heavy dumbbell lateral swings/ strict dumbbell laterals

1 x warm up

50s x 8/ 25s x 8 x 3


Wide grip upright rows

1 x warm up

95 x 10 x 3


Barbell shrugs/ incline sit ups

2 x warm ups

225 x 8/ 25

250 x 8/ 25

275 x 8/ 25


20 min light cardio

[gusto77]

Re: Gusto's Journal

Reverse facing close supinated grip pull down

2 x warm ups

130 x 10

145 x 10

160 x 10 x 2----> 100 x 10 (last set)


Seated cable row (close supinated grip)

1 x warm up

130 x 10

145 x 10

160 x 10

175 x 10

190 x 10


Assisted wide grip pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10

(20) x 10

BW x 7-----> (80) x 10


HS high row

1 x warm up

2 pps x 10

2 pps + 10s x 10

2 pps + 25s x 10 x 3


Dumbbell pullover/ face pulls

1 x warm up

75 x 10/ 140 x 10 x 4

[gusto77]

Re: Gusto's Journal

Yesterday:

Close grip bench press/ seated dumbbell curls

2 x warm ups

185 x 10/ 25s x 12

205 x 10/ 25s x 12

225 x 10/ 25s x 12

245 x 9/ 25s x 12


Rope pressdowns/ cable curls

2 x warm ups

100 x 12/ 100 x 12

120 x 12/ 120 x 12

140 x 12/ 140 x 12

160 x 12/ 140 x 12


Dumbbell kickbacks/ concentrations curls

25s x 12/ 12 x 3


Close grip pull ups/ dips/ incline sit ups

10/ 20/ 25 x 2


15 min HIIT