Gusto's Journal

[gusto77]

Re: Gusto's Journal

Really fun secondary chest back shoulder workout today. Crazy pump.

HS decline press/ HS high row

2 x warm ups

1 pps +25s x 12/ 12

2 pps x 12/ 12

2 pps + 10s x 12/ 12 x 3


Incline barbell press/ dumbbell row/ stretch push up/ close grip pull down

1 x warm up

185 x 8/ 65s x 8/ 15/ 120 x 12

205 x 8/ 75s x 8/ 15/ 200 x 12 x 3


Face pulls/ pec deck/ cable pullover/ dumbbell lateral raise

1 x warm up

50 x 10/ 160 x 10/ 50 x 10/ 25s x 8

70 x 10/ 160 x 10/ 70 x 10/ 25s x 8 x 3


Assisted wide grip pull ups/ reverse pec deck

1 x warm up

(60) x 12/ 115 x 12 x 3


15 min HIIT

[gusto77]

Re: Gusto's Journal

Hip abductor

2 x warm ups

155 x 15

180 x 15 x 2


Hip adductor

2 x warm ups

155 x 15 x 3


Lying leg curl

2 x warm ups

95 x 8

110 x 8

125 x 8

140 x 8


Single leg press

3 x warm up

4 plates x 10

5 plates x 10

6 plates x 10

7 plates x 10

8 plates x 10

9 plates x 8


Hack squats

2 x warm ups

2 pps x 10 (neutral)

2 pps + 25s x 10 (wide)

3 pps x 10 (narrow)

3 pps + 25s x 10 (narrow)


Leg ext/ SL dumbbell deadlift

1 x warm up

135 x 10/ 60s x 10 x 3


Single leg calf press

2 x warm ups

4 plates x 15 x 3

[BABY1]

Re: Gusto's Journal

Whatcha eatin these days?lol

[slamshaft]

Re: Gusto's Journal

Keep it up!

[gusto77]

Re: Gusto's Journal

Whatcha eatin these days?lol

Oreos and pizza haha

[gusto77]

Re: Gusto's Journal

Been hard at it. Felt very strong today and felt like kingpins have moved a lot more weight if my shoulder hadn't been tweaking my on me.

Tuesday:

Hip abductor

2 x warm ups

155 x 15

180 x 15 x 2


Hip adductor

2 x warm ups

155 x 15 x 3


Lying leg curl

2 x warm ups

95 x 8

110 x 8

125 x 8

140 x 8


Single leg press

3 x warm up

4 plates x 10

5 plates x 10

6 plates x 10

7 plates x 10

8 plates x 10

9 plates x 8


Hack squats

2 x warm ups

2 pps x 10 (neutral)

2 pps + 25s x 10 (wide)

3 pps x 10 (narrow)

3 pps + 25s x 10 (narrow)


Leg ext/ SL dumbbell deadlift

1 x warm up

135 x 10/ 60s x 10 x 3


Single leg calf press

2 x warm ups

4 plates x 15 x 3



Wednesday:

Machine press

2 x warm ups

110 x 10

140 x 10

170 x 10


Dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 8

140s x 5


Incline barbell press

1 x warm up

185 x 8

225 x 8

235 x 8, 6


Cable crossovers/ stretch push ups

1 x warm up

25 x 20/ 15 x 4


Bent dumbbell laterals

1 x warm up

30s x 15 x 3


Side machine laterals

1 x warmup

80 x 12

110 x 12 x 2


Front barbell raise/ incline sit ups

1 x warm up


20 min HIIT



Thursday:

Reverse facing close grip pulldown

2 x warm ups

120 x 10

140 x 10

160 x 10


One arm dumbbell rows

2 x warm ups

90s x 8

110s x 8

130s x 8

150s x 8


HS DY row

1 x warm ups

1 pps + 25s x 8

2 pps x 8

2 pps + 15s x 8 x 2


Assisted wide grip pull-ups

(125) x 10

(95) x 10

(65) x 10

BW x 6


HS pullover

1 x warm up

140 x 8

180 x 8

230 x 8----> 140 x 10


Deadlifts

2 x warm up

225 x 6

275 x 6

315 x 4

365 x 4

405 x 1

425 x 1


20 min light cardio



Friday:

Rope pressdown/ machine dip warm up x 3 each


Dips

BW x 10 x 2

+ 45 x 10

+ 90 x 10

+ 110 x 9

BW x 10


Rope press downs/ bench dips/ over head cable extensions

1 x warm up

70 x 12/ 8/ 70 x 8

90 X 12/ 8/ 90 x 8 x 3


HS preacher curls/ diamond push-ups

1 x warm up

45 x 10/ 15

70 x 10/ 15 x 2


Incline dumbbell curls/ hammer curls/ reverse EZ bar curls

25s x 8/ 8/ 6 x 3


Close grip pull ups

BW x 6 x 2


Hanging leg raises

15 x 2


20 min HIIT



Saturday: off



Sunday:

Lying leg curls (free weight)

3 x warm ups

60 x 10

70 x 10

80 x 10

90 x 10 x 2


Squats

135 x 8

185 x 8

225 x 8

255 x 8

285 x 8

315 x 6


Leg ext (free weight)/ sissy squats

2 x warm ups

70 x 12/ 10

85 x 12/ 10

100 x 12/ 10

115 x 12/ 10


Walking dumbbell lunges/ SL dumbbell dead lifts

1 x warm ups

50s x 8/ 8 x 3


20 min light cardio



Today:

Bench press

135 x 6 x 2

185 x 6

225 x 6

250 x 6

275 x 6

290 x 6

295 x 5


Incline dumbbell press

2 x warm ups

100s x 8

110s x 8

120s x 8


Incline matrix press

1 x warm up

1 pps + 25s x 8

2 pps x 8

2 pps + 25s x 8 x 3


Pec deck

2 x warm ups

130 x 20

145 x 20

160 x 20


Matrix shoulder press

1 x warm up

1 pps + 25s x 8

2 pps x 8

2 pps + 25s x 8


Bent dumbbell laterals/ over and backs

1 x warm up

30s x 15/ 15 x 3


Side dumbbell laterals

15s x 15

20s x 15 x 2


Hanging leg raises

15 x 3


20 min HIIT

[IRON-GAME]

Re: Gusto's Journal

Very nice, strong!

[gusto77]

Re: Gusto's Journal

Very nice, strong!

Shoulders, elbows, and left hip have constant issues so not as strong as I'd like but for going on 40 I'm happy with it.

[gusto77]

Re: Gusto's Journal

Great workout today. Insane pump. !-2 sec squeezes on all exercises.

Seated cable rows

2 x warm ups

130 x 10

145 x 10

160 x 10

175 x 10


Wide grip pulldowns

1 x warm up

130 x 10

145 x 10

160 x 10

175 x 8----> 100 X 10


Tbar rows

1 x warm up

100 x 8

150 x 8

200 x 8 x 3-----> 150 x 6 (last set only)


HS high row

1 x warm up

2 pps x 8

2 pps + 25s x 8

3 pps x 8 x 2----> 2 pps x 6-----> 1 pps x 8 (last set only)


Dumbbell pullover

2 x warm ups

80 x 8

90 x 8

100 x 8

110 x 8


Face pulls/ machine back ext.

50 x 10/ 100 x 10

70 x 10/ 150 x 10

90 x 10/ 200 x 10 x 2

[gusto77]

Re: Gusto's Journal

Incline close grip barbell press/ barbell curls

3 x warm ups

155 x 8/ 70 x 8

185 x 8/ 70 x 8

215 x 8/ 70 x 8

225 x 6/ 70 x 8


Incline dumbbell curls/ overhead cable ext.

1 x warm up

30s x 8/ 50 x 8

30s x 8/ 65 x 8

30s x 8/ 80 x 8

30s x 8/ 95 x 8


Nautilus tricep ext/ hammer curls/ dips/ one arm nautilus preacher curls

1 x warm up

125 x 8/ 35s x 8/ 15/ 50 x 8

140 x 8/ 35s x 8/ 15/ 50 x 8

155 x 8/ 35s x 8/ 15/ 50 x 8

170 x 8/ 40s x 8/ 15/ 50 x 8


20 min HIIT

[gusto77]

Re: Gusto's Journal

Been hard at it, just haven't been posting. Quick one but good one yesterday. Squats later today.


Yesterday:

Decline HS press

2 x warm ups

1 pps + 25s x 8

2 pps x 8

2 pps + 25s x 8

3 pps x 8


Incline dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 8

130s x 8


Dumbbell fly/ dumbbell press

1 x warm ups

40s x 8/ 8

60s x 8/ 8


HS press

1 x warm up

2 pps x 10 x 3


Side dumbbell laterals/ bent dumbbell laterals

1 x warm up

30s x 8/ 8 x 3

[BABY1]

Re: Gusto's Journal

keep postin please

[gusto77]

Re: Gusto's Journal

Good leg workout yesterday and light but good back workout today.

Yesterday:

Hip adductor

2 x warm ups

150 x 15 x 3


Hip abductor

2 x warm ups

150 x 15 x 3


Seated leg curl

2 x warm ups

100 x 10

110 x 10

120 x 10


Squats

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8

315 x 7


Single leg machine press

100 x 10

160 x 10 x 2


Leg ext/ lying leg curl/ machine calf ext (10 sec ISO hold last rep each set)

1 x warm up

100 x 10/ 80 x 10/ 300 x 10

120 x 10/ 110 x 10/ 340 x 10

130 x 10/ 120 x 10/ 400 x 10


20 min light cardio



Today:


Assisted pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 8-----> (80) x 10


HS rows

1 pps x 10

2 pps x 10

2 pps + 25s x 10

3 pps x 10 x 3


One arm supinating pulldowns

1 x warm up

100 x 12

130 x 12

145 x 12

160 x 12


Bent SM rows

135 x 8 x 2

185 x 8

225 x 8

255 x 8


Dumbbell pullover

1 x warm up

60 x 10

80 x 10

100 x 10

[gusto77]

Re: Gusto's Journal

Bench press/ assisted pull ups

135 x 6/ (120) x 8 x 2

185 x 6/ (100) x 8

225 x 6/ (80) x 8

265 x 6/ (60) x 8

295 x 5/ (60) x 8


Incline barbell press/ single arm cable rows

135 x 8/ 60 x 10 x 2

185 x 8/ 90 x 10

225 x 8/ 120 x 10

245 x 8/ 150 x 10

250 x 8/ 160 x 10


EZ bar pullover/ cable crossovers

1 x warm up

75 x 10/ 50 x 12

85 x 10/ 60 x 12 x 2


Deadlifts

135 x 6

185 x 6

225 x 6

275 x 6

315 x 6

[gusto77]

Re: Gusto's Journal

Dips/ hammer curls

2 x warm ups

20/ 50s x 8 x 3


Diamond push ups/ one arm cable preacher curls

1 x warm up

30/ 30 x 12

30/ 40 x 12

30/ 50 x 12 x 2


Rope cable pressdowns/ incline dumbbell curls

1 x warm up

100 x 15/ 25s x 15

130 x 15/ 25s x 15 x 2


Close grip pull ups/ incline sir ups

10/ 25 x 2


15 min HIIT