Gusto's Journal

[gusto77]

Re: Gusto's Journal

Yesterday and the day before. Getting ready to go hit back.

Standing cable fly

20 x 12

30 x 12

40 x 12

50 x 12 x 2


Incline barbell press

135 x 6 x 2

185 x 6

225 x 6

245 x 6

265 x 6

275 x 6


Incline dumbbell fly/ press/ stretch push ups

1 x warm up

50s x 8/ 8/ 15 x 3


Cable crossover

40 x 20 x 2


Arnold press

1 x warm up

50s x 10 x 3


One arm side cable lateral

30 x 15, 15, 10 (no rest, failure last set)

Bent dumbbell laterals/ over and backs

25s x 20/ 15 x 3


20 min HIIT



Alternating seated leg curl/ seated leg curl

2 x warm ups

40 x 8/ 8

50 x 8/ 8 x 2


Leg press/ Bulgarian split squats

3 x warm ups

6 pps x 8/ 60 x 8

8 pps x 8/ 60 x 8

10 pps x 8/ 60 x 8

11 pps x 7ish/ 60 x 8


Hip adductor/ hip abductor

2 x warm ups

150 x 12/ 12 x 3


Hack squats

1 x warm up

2 pps x 8

3 pps x 8

4 pps x 8 x 2


Leg ext/ lying leg curls/ machine calf ext

1 x warm up

120 x 10/ 100 x 10/ 300 x 10

120 x 10/ 110 x 10/ 300 x 10

130 x 10/ 120 x 10/ 400 x 10


20 min light cardio

[Dzone]

Re: Gusto's Journal

Way to knock it out man

[qhams]

Re: Gusto's Journal

Workouts looking good brotha.

[IRON-GAME]

Re: Gusto's Journal

Hell ya!

[gusto77]

Re: Gusto's Journal

Yesterday:

Assisted wide grip pull ups

(140) x 12

(120) x 12

(100) x 12

(80) x 12

(60) x 12

BW x 8


Bent barbell rows

1 x warm up

185 x 8

225 x 8

250 x 8 x 2


EZ bar pullover

1 x warm up

75 x 10

85 x 10

95 x 10


Deadlifts

225 x 6

275 x 6

315 x 6

365 x 4

410 x 1



15 min HIIT




Today:

Rope pressdowns/ incline dumbbell curls

2 x warm ups

80 x 12/ 25s x 12

100 x 12/ 25s x 12

120 x 12/ 25s x 12

140 x 12/ 25s x 12 x 2


Dumbbell curls (standard, hammer, reverse, 8 reps each)/ diamond push ups

1 x warm up

25s x 24/ 20 x 3


Close grip pull ups/ over head cable ext

2 x warm ups

8/ 100 x 12

8/ 120 x 12

8/ 140 x 12


Close grip bench/ crunches

135 x 8/ 25

185 x 8/ 25

225 x 8/ 25 x 2


20 min light cardio

[gusto77]

Re: Gusto's Journal

Been busy but not out of the gym. Diet has been shit. Back later today.


Yesterday

HS decline press

1 pps x 12

1 pps + 25s x 12

2 pps x 12

2 pps + 25s x 12

3 pps x 12


Dumbbell press

60s x 6

80s x 6

100s x 6

120s x 6

140s x 6


Incline barbell press

135 x 12

185 x 12

205 x 12

225 x 10


Cable crossovers/ stretch push ups

1 x warm up

50 x 15/ 20

60 x 15/ 20 x 2


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15

175 x 15/ 15


Seated dumbbell laterals

1 x warm up

20s x 10

30s x 10

40s x 10ish


Seated dumbbell press

1 x warm up

80s x 8

90s x 8

100s x 8


20 min cardio

[gusto77]

Re: Gusto's Journal

Diet has actually been decent past 4 days. Definitely upped the calories but eating like a bodybuilder for the most part.


Friday


Assisted wide grip pull ups

(160) x 10

(120) x 10

(80) x 10

(40) x 10

BW x 10


Bent barbell rows/ bent dumbbell rows

1 x warm up

185 x 8/ 50s x 8

205 x 8/ 50s x 8

225 x 8/ 50s x 8 x 2


EZ bar pullover/ close supinated grip pulldown

1 x warm up

55 x 10/ 160 x 15

75 x 10/ 160 x 15

85 x 10/ 160 x 15


One arm cable rows/ incline sit ups

1 warm up

100 x 12/ 25

120 x 12/ 25

140 x 12/ 25


15 min HIIT



Saturday


Lying leg curls (free weight)

35 x 10

45 x 10

55 x 10

65 x 10

75 x 10 x 2


Squats

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8


Walking dumbbell lunges

2 x warm ups

50s x 8 x 3


Leg ext (free weight)

50 x 12

65 x 12

80 x 12

95 x 12

110 x 12 x 2


Straight leg deadlifts/ sissy squats

135 x 8/ 10

185 x 8/ 10

225 x 8/ 10 x 3



Sunday


Cable press

2 x warm ups

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10


Bench press

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8


Incline dumbbell fly/ press

1 x warm up

50s x 10/ 10 x 3


Cable crossovers

1 x warm up

50 x 12

60 x 12

70 x 12


Hammer curls/ dumbbell curls/ incline sit ups

1 x warm up

50s x 8/ 25s x 8/ 25 x 3



Yesterday


Wide grip assisted pull ups

(140) x 12

(125) x 12

(110) x 12

(80) x 12

(50) x 10

BW x 8


One arm dumbbell rows

2 x warm ups

80 x 8

100 x 8

120 x 8

140 x 8

150 x 8


Reverse facing close grip pulldowns/ dumbbell pullover

1 x warm up

120 x 10/ 65 x 10

140 x 10/ 65 x 10

160 x 10/ 65 x 10


T bar rows

1 x warm up

90 x 8

135 x 8

180 x 8

135 x 12 (very awkward tbar device at this gym, so I d


Deadlifts

135 x 6

225 x 6

315 x 6

405 x 4


20 min cardio

[gusto77]

Re: Gusto's Journal

Seated dumbbell press

2 x warm ups

60s x 8

80s x 8

100s x 8 x 2


Machine side laterals

1 x warm up

80 x 12

100 x 12

120 x 12 x 2----> 60 x


Reverse pec deck/ over and back stretches

1 x warm up

115 x 15/ 15

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15


Close grip bench press/ EZ bar curl

135 x 8/ 75 x 8 x 2

185 x 8/ 75 x 8

225 x 8/ 75 x 8

250 x 8/ 75 x 8


Machine curls/ machine dips/ reverse curls/ cable pressdowns

1 x warm up

80 x 10/ 240 x 10/ 50 x 12/ 60 x 10 (very hard cable machine)

100 x 10/ 240 x 8/ 50 x 12/ 60 x 10 x 2


20 min cardio

[gusto77]

Re: Gusto's Journal

Alternating lying leg curls/ lying leg curls

2 x warm ups

50 x 8/ 8

65 x 8/ 8

80 x 6 + 2 partials/ 8


Leg press

4 x warm ups

6 pps x 8

7 pps x 8

8 pps x 8

9 pps x 8

10 pps x 8


SM lunges/ SM squats

2 x warm ups

135 x 8/ 8 x 8


Leg ext/ ham killers/ calf ext

1 x warm up

115 x 12/ 10/ 155 x 10

135 x 12/ 10/ 200 x 10

145 x 12/ 8/ 200 x 10

[gusto77]

Re: Gusto's Journal

Haven't been out of the gym just general online laziness haha. Started training with my 14 yo son a couple of weeks ago. He naturally a tad more ectomorphic than i was at that age but he's also going to be taller I think so thats always good haha. He's catching onto good form quick. Been feeling stinger lately and my hip seems to be doing good as long as I keep up with my PT exercises.

IMG_5339.jpg

[gusto77]

Re: Gusto's Journal

Felt like shit today. Very weak rundown and stiff. Think I mat be getting sick. Oh well, got a bit done and diet was good today.


Wide grip assisted pull ups

(160) x 12

(140) x 12

(120) x 12

(100) x 12

(80) x 12

(60) x 10

BW x 10ish


Bent barbell rows

135 x 10

185 x 10

225 x 10

250 x 8 x 3


One arm supinated pulldowns

2 x warm ups

160 x 12, 12, 10-------> 100 x 8 (last set)


EZ bar pull overs

1 x warm up

75 x 10

85 x 10 x 2



Meal 1: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk

Intra: 2 scoops vitargo, 2 scoops bsn aminos

Meal 2: Steak and cheese omelet, harvest grain pancakes

Meal 3: 8 oz lean ground beef, 8 oz sweet potato

Meal 4: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk

Meal 5: 8 oz lean ground beef, 8 oz sweet potato

[gusto77]

Re: Gusto's Journal

Seated leg curls

2 x warm ups

90 x 10

100 x 10

110 x 10

120 x 10 + 10 sec ISO hold

130 x 8 + 5 sec sec ISO hold


Leg press

3 x warm ups

5 pps- 9 pps x 10

10 pps x 9


HS V squat

2 pps x 10

3 pps x 10

4 pps x 10

5 pps x 10


Lying leg curls/ sissy squats

80 x 15/ 12

100 x 15/ 12

120 x 15/ 12, 12


Hip adductor/ abductor/ machine calf ext

1 x warm up

150 x 15/ 150 x 15/ 300 x 15



Meal 1: 3 sccops syntha 6, 2 tbs natural pb, 1 1/2 cups kashi cereal with 1 cup almond milk

Intra: 3 scoops vitargo, 3 scoops bsn amino x

Meal 2 (cheat): Five guys double beef bacon cheeseburger, fries, 2 ice cream cones, 1 s'more haha

Meal 3: 8 oz ground turkey, 1 cup rice

Meal 4: 8 oz ground turkey, 1 cup rice

Meal 5: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal with 1 cup almond milk

[qhams]

Re: Gusto's Journal

Glad you and your son are working out together. That is great! Hope your feeling better. Way to stick with it.

[gusto77]

Re: Gusto's Journal

Elbows felt pretty tender today so I took it easy and did some body weight stuff for tris.


Alternating dumbbell curls/ rope cable pressdowns

2 x warm ups

25s x 8/ 100 x 10

30s x 8/ 120 x 10

35s x 8/ 120 x 10

40s x 8/ 120 x 10 x 2


One arm cable preacher curls/ dips

40 x 8/ 15

50 x 8/ 15

60 x 8/ 15

70 x 8/ 15


Hammer curls/ diamond push ups

25s x 10/ 25

30s x 10/ 25

35s x 10/ 25

40s x 10/ 25

45s x 10/ 20

50s x 10/ 15



Meal 1: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk

Intra: 2 scoops vitargo, 2 scoops bsn amino x

Meal 2: 10 oz ground turkey, 1 1/ 2 cups rice, 6 oz almonds

Meal 3: 8 oz steak/ shrimp

Meal 4: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk

Meal 5: cheese steak omelet, 2 slices wheat toast, hash browns with ham and cheese

[gusto77]

Re: Gusto's Journal

Wed and thurs off, no dieting this weekend. Excellent workout today.

Incline dumbbell press

2 x warm ups

80s x 10

100s x 10

130s x 9, 6


HS chest press

1 pps x 10

1 pps + 25s x 10

2 pps x 10 x 3


Dumbbell fly/ press

1 x warm up

40s x 8/ 8

50s x 8/ 8

60s x 8/ 8


Cable crossovers

30 x 15 x 3


Reverse pec deck/ over and backs

1 x warm up

110 x 15/ 15 x 3


Wide grip SM upright rows

1 x warm up

95 x 10

115 x 10

135 x 10

155 x 10


Seated barbell press

1 x warm up

135 x 8

185 x 8, 6 + 2 forced reps