Gusto's Journal

[gusto77]

Re: Gusto's Journal

Still consistent in the gym. diet has been bodybuilderish. still haven't got in to get dry needling and still ion need of it. medical care got a whole lot more complicated since i retired haha.



Rotator cuff warm ups x 3


Decline HS press/ HS high row

3 x warm ups

2 pps x 10/ 10

2 pps + 25s x 10/ 10

3 pps x 10/ 10

3 pps + 25s x 10/ 3 pps x 10


Dumbbell bench press/ dumbbell pullover

2 x warm ups

100s x 8/ 80 x 10

110s x 8/ 100 x 10

120s x 8ish/ 100 x 10


Incline matrix press/ HS row

1 x warm up

2 pps x 10/ 10

2 pps + 25s x 10/ 3 pps x 10

2 pps + 35s x 10/ 3 pps x 10


Weighted dips/ assisted pull ups

1 x warm up

45 x 10/ (80) 10

90 x 8/ (60) x 8

135 x 4-----> BW x 20/ BW x 5ish----> (80) x 12


20 min light cardio

[Rake]

Re: Gusto's Journal

Been in the gym everyday but dealing with a significant sudden onset of right upper body strength loss. Haven't seen the PT yet but i think i have a compressed nerve..... no pain but something is definitely asymmetrical back there and it feels like something isn't firing correctly. Think Im in need of some very extensive dry needling and possibly a couple of weeks rest from most upper body work.

Sorry Buddy you are not 100 percent but happens all the time to all of us. My son is becoming a PT and I told him to learn dry needling. I will soon have my own PT but it has cost me a fortune.

[gusto77]

Re: Gusto's Journal

Been in the gym everyday but dealing with a significant sudden onset of right upper body strength loss. Haven't seen the PT yet but i think i have a compressed nerve..... no pain but something is definitely asymmetrical back there and it feels like something isn't firing correctly. Think Im in need of some very extensive dry needling and possibly a couple of weeks rest from most upper body work.

[gusto77]

Re: Gusto's Journal

Diet back on trackish as well....

Meal 1: 4 whole X-large eggs with cheese, 2 sides whole grain toast, 2 tbs natural PB, 1 banana

Meal 2: Whole wheat tuna wrap with cheese bacon and avocados

Intra: 70 vitargo, 2 scoops amino x

Meal 3: 50 gm whey, 2 tbs natural PB, 1 1/2 cups Kashi cereal with almond milk

Meal 4: 10 oz steak, 1 1/2 cups rice

Meal 5: 50 gm whey, 2 tbs natural PB

[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

[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

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

[BABY1]

Re: Gusto's Journal

Following along here, gusto!

[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

[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

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

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

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

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

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