Gusto's Journal

[gusto77]

Re: Gusto's Journal

Assisted wide grip pull ups

(140) x 12

(120) x 12

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 10ish


Bent dumbbell rows

1 x warm up

60s x 10

80s x 10

100s x 10 x 2


Seated cable rows

1 x warm up

120 x 12

140 x 12

160 x 12

180 x 12

200 x 12


Reverse facing close grip pulldowns

1 x warm up

120 x 12

140 x 12

160 x 12 (started pulling me off the bench without leg support and I started pulling with my arms a lot so I dropped back down)

140 x 12-----> 85 x 10


Dumbbell pullover/ face pulls

1 x warm up

60 x 10/ 50 x 12

80 x 10/ 65 x 12

100 x 10/ 80 x 12

110 x 9/ 80 x 11


Hyperextensions/ incline sit ups

15/ 20 x 3



Diet for today: waffles, bacon, pizza, protein shakes, burgers, fries, intra workout

[IRON-GAME]

Re: Gusto's Journal

AWESOME THREAD BRO....

[gusto77]

Re: Gusto's Journal

Incline close grip bench press/ incline dumbbell curls

2 x warm ups

185 x 8/ 30s x 8

225 x 8/ 35 x 8 x 3


HS tricep ext/ HS preacher curls

1 x warm up

90 x 10/ 45 x 10

135 x 10/ 70 x 10

180 x 10/ 80 x 10 x 2


Bench dips/ reverse curls

1 x warm up

15/ 65 x 10 x 3


Dumbbell kickbacks/ concentration curls

25 x 15/ 15 x 2

[gusto77]

Re: Gusto's Journal

Got sick a bit so yesterday was off and today was supposed to be legs but did a secondary chest and back instead. Kept it pretty light and got a great pump.
That fly/ press/ pullover triset felt awesome



Incline barbell press/ assisted pull ups

135 x 8/ (160) x 10 x 2

185 x 8/ (140) x 10

225 x 8/ (120) x 10

225 x 8/ (100) x 10

225 x 8/ (80) x 10


Dumbbell fly/ press/ pullover

1 x warm up

35s x 10/ 10/ 35 x 10

50s x 10/ 10/ 50 x 10 x 2


Dips/ bent dumbbell rows/ incline sit ups

15/ 50s x 15/ 20 x 3

[gusto77]

Re: Gusto's Journal

Not out of the gym just offline for a bit. Diet is deliciously horrible haha but thats the holidays. Feeling strong but bloated lol.

[gusto77]

Re: Gusto's Journal

Did kind of a full upper body workout today. Secondary legs tomorrow and then back on reg schedule.


Bench Press

135 x 8 x 2

185 x 8

225 x 8

255 x 8

285 x 8


Assisted pull ups

(120) x 8

(80) x 8

(40) x 8

BW x 10, 9


Seated Arnold presses/ seated side dumbbell laterals

1 x warm up

35s x 10/ 25s x 8

50s x 10/ 25s x 8 x 2


Incline close grip bench press/ alternating dumbbell curls

1 x warm up

185 x 8/ 25s x 10

205 x 8/ 35s x 10

225 x 7/ 35s x 10sd

[gusto77]

Re: Gusto's Journal

Seated leg curl

2 x warm ups

80 x 10

100 x 10

120 x 10 x 2-----> 60 x 10 (last set)


Leg presses

3 x warm ups

6 pps x 8

8 pps x 8

10 pps x 8

11 pps x 6


HS V squat

1 x warm up

2 pps x 10

3 pps x 10

4 pps x 10

5 pps x 10


SL dead lift

1 x warm up

185 x 8

225 x 8

275 x 8


Leg ext/ lying leg curls/ machine calf ext

1 x warm up

100/ 100/ 260 x 10

120/ 110/ 320 x 10

130/ 120/ 360 x 10

[gusto77]

Re: Gusto's Journal

Dumbbell bench press

2 x warm ups

75s x 8

100s x 8

120s x 8

130s x 8

150s x 4


Incline matrix press

1 x warm up

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 10

3 pps x 8 x 2


Dumbbell fly/ stretch push ups

1 x warm up

35s x 12/ 15

45s x 12/ 15

55s x 12ish/ 15


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 15 x 3


One arm cable side laterals

1 x warm up

30 x 10, 10, 8 (no rest)


Matrix shoulder press

2 x warm ups

2 pps x 10 x 4


20 min cardio

[gusto77]

Re: Gusto's Journal

Great early morning garage workout, great pump.


Incline barbell press

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 6


Incline dumbbell fly/ incline dumbbell press

1 x warm up

35s x 12/ 12

50s x 12/ 12 x 2


Bench press

135 x 8

185 x 8

225 x 8

250 x 8

275 x 6


Cable crossovers/ dumbbell pullover

1 x warm up

50 x 15/ 50 x 15

60 x 15/ 50 x 15

70 x 15/ 50 x 15 x 3


Seated arnold press

1 x warm up

50s x 12 x 3


One arm cable lateral raise (no rest)

1 x warm up

30 x 12 x 4


Bent dumbbell lateral raise/ over and backs

1 x warm up

25s x 20/ 15 x 3


Dumbbell shrugs/ incline sit ups

50s x 15/ 25 x 3


20 minutes light cardio


50FDDBDD-B1DA-4D3D-9BED-951C5DF71110.jpg

[gusto77]

Re: Gusto's Journal

Yesterday:

Assisted wide grip pull ups

(120) x 10

(100) x 10

(80) x 10

(60) x 10

(40) x 10

BW x 8


Deadlifts

135 x 6

185 x 6

225 x 6

275 x 4

315 x 4

365 x 2

405 x 1

455 x 1

535 x 1


Reverse facing close grip pulldown

2 x warm ups

130 x 12

145 x 12

160 x 12----> 100 x 8


T bar rows

2 x warm ups

150 x 10

200 x 10 x 2


HS rows

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 12 x 2


Face pulls

50 x 20 x 2


20 min cardio



Today:

Dips/ machine curls

2 x warm ups

BW x 10/ 80 x 10

+ 45 x 10/ 80 x 10

+ 90 x 10/ 100 x 10

+ 135 x 6/ 120 x 10

BW x 30


One arm HS preacher curls/ diamond push ups

25 x 12/ 30

30 x 12/ 30

35 x 12/ 30

40 x 12/ 30


Overhead cable extensions/ hammer curls

2 x warm ups

100 x 12/ 40s x 12

120 x 12/ 40s x 12

130 x 12/ 40s x 12


Incline dumbbell curls/ incline dumbbell skull crushers

20s x 12/ 12

25s x 12/ 12

30s x 12/ 12


20 min cardio

[gusto77]

Re: Gusto's Journal

Sunday

Hip adductor/ abductor

2 x warm ups

150 x 15/ 15 x 3


Seated leg curl

2 x warm ups

100 x 10

110 x 10

120 x 10 ----> 60 x 8


Leg press

4 x warm ups

6 pps x 10

7 pps x 10

8 pps x 10

9 pps x 10

10 pps x 10----> 6 pps x 15


Bulgarian split squats

1 x warm up

65 x 8 x 3 + 10 sec ISO hold each set


Lying leg curls/ machine calf ext

1 x warm up

80 x 10/ 300 x 10

100 x 10/ 300 x 10

120 x 10/ 400 x 10

140 x 10/ 400 x 10


Monday

Bench press

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8 x 2


Incline barbell press

135 x 10

185 x 10

225 x 10

250 x 7, 6


Cable crossovers/ incline dumbbell press

1 x warm up

70 x 15/ 50s x 12 x 4


Seated side dumbbell laterals/ seated dumbbell press

1 x warm up

25s x 10/ 50s x 15 x 3


Cable rear laterals/ over and backs/ incline sit ups

1 x warm up

30 x 10/ 15/ 25 x 3


Today

Off

[BABY1]

Re: Gusto's Journal

Following along here, gusto!

[gusto77]

Re: Gusto's Journal

Following along here, gusto!

Hey sorry!!! Havent been out of the gym just been away from home. Met a girl and we've been hanging out

[gusto77]

Re: Gusto's Journal

Been busy but not out of the gym.


Yesterday

Hip adductor/ Hip abductor

2 x warm ups

140 x 15/ 15 x 3


Lying leg curls

2 x warm ups

100 x 12

120 x 12

150 x 10, 8----> 90 x 8


Leg press (different machine, felt MUCH HEAVIER)

3 x warm ups

6 pps x 10

8 pps x 10

9 pps x 10

10 pps x 6


HS V squat

1 x warm up

3 pps x 10

4 pps x 10

5 pps x 10

6 pps x 10


Leg ext/ seated leg curls

1 x warm up

100/ 80 x 12

110/ 80 x 12

120/ 90 x 12


Machine calf raises

2 x warm up

300 x 10

360 x 10

400 x 10


20 min light cardio


Today

HS Rows

2 x warm up

2 pps x 10

2 pps + 25s x 10

3 pps x 10

3 pps + 25s x 10

4 pps x 10ish


Reverse facing narrow grip pulldowns

2 x warm ups

120 x 12

140 x 12

160 x 12------> 100 x 8


One arm dumbbell rows

2 x warm ups

100s x 8

120s x 8

140s x 8


Wide grip pulldowns

1 x warm up

140 x 12

160 x 12ish x 2------> 90 x 8


Dumbbell pullovers/ face pulls

1 x warm up

80 x 10/ 60 x 12

100 x 10/ 60 x 12

80 x 10// 60 x 12


Hyperextensions/ incline sit ups

15/ 20 x 3


20 minutes cardio

[gusto77]

Re: Gusto's Journal

Alright back on here. Wasn't out of the gym just running around crazy before during and after the holiday. Been trying to get out and have a lot of fun as well. Anyway, good moderate back day today.

HS rows

2 x warm up

2 pps x 10

2 pps + 25s x 10

3 pps x 10

3 pps + 25s x 8

2 pps x 10


Reverse facing close neutral grip pulldowns

2 s warm ups

130 x 10

145 x 10 x 2-----> 85 x 10


One arm dumbbell rows

2 x warm ups

100s x 8 x 3


Wide grip assisted pull ups

(80) x 10

(60) x 10

(40) x 10

BW x 6ish-----> (80) x 10


SM rack pulls

2 x warm ups

3 pps x 6 x 3


Dumbbell pullover/ face pulls

2 x warm ups

80 x 10/ 100 x 12

100 x 10/ 120 x 12 x 2


20 min light cardio