TweetThanks Trixie. Love you too!
TweetThanks Trixie. Love you too!
Tweet2 great days in the gym. Feels awesome to be back at it.
Yesterday
Incline dumbbell press
2 x warm ups
80s x 8
100s x 8
120s x 6 x 2
Decline HS press
1 x warm up
2 pps x 10
3 pps x 10 x 3
Pec deck (10 reps with 2 sec contraction then 10 pumping reps)/ stretch push ups
1 x warm up
160 x 20/ BW x 10 x 3
Machine curls
2 x warm ups
100 x 10 x 3
HS preachers
45 x 10
70 x 8 x 2
Hammer grip concentration curl
1 x warm up
60 x 8 x 2
Hanging leg raises
15 x 2
20 min cardio
Meal 1: 50 gm whey, 2 tbs natural PB
Intra- 70 vitargo, 2 scoops aminos
Meal 2: 8 oz chicken on pita with veggies
Meal 3: 8 oz chicken nachos with low fat cheese and sour cream
Meal 4: 50 gm whey, 1 1/2 cups kashi cereal with almond milk, 3 tbs natural PB
Today:
Assisted pull ups
(100) x 12
(80) x 12
(60) x 12
(40) x 12
BW x 6----> (100) x 10
Tbar rows
2 x warm up
150 x 8
200 x 8 x 2
HS high rows
1 x warm up
2 pps x 12 x 2
2 pps + 25s x 12
2 pps + 25s x 8----> 2 pps x 5----> 1 pps x 12
Dead stop one arm dumbbell rows
1 x warm up
100 x 8
150 x 6 x 2
Dumbbell pullover
1 x warm up
100s x 8
75s x 12 x 2
SM rack pulls
1 x warm up
225 x 8 x 3
20 min cardio (pm)
Meal 1: 50 gm whey, 2 tbs natural PB
Intra: 70 vitargo, 2 scoops aminos
Meal 2: 4 whole eggs with cheese and bacon, 6 oz white potatoes
Meal 3: 8 oz chicken nachos with low fat sour cream and cheese
Meal 4: 8 oz sirloin, 8 oz loaded baked potato, double chocolate ice cream cone, 6 small chocolate chip cookies
Meal 5: 50 gm whey
TweetHell ya bro!
TweetDead stop one arm dumbbell rows
1 x warm up
100 x 8
150 x 6 x 2
------ I see on these you do heavier weight for lower reps, was just curious if you do this always or rotate it with higher reps and lighter weight?
Tweet
For those as long as i have my wrist straps I try to go heavy but controlled
TweetThree 12-14 hour work days running aroundin the nasty heat. Been busy and no time. Urine has been orange every night so thats been my workouts. Back at it tomorrow.
TweetDumbbell press
40s x 10
60s x 10
80s x 10
100s x 10 x 3
Incline barbell press
135 x 8 x 2
175 x 8
195 x 8
215 x 8 x 2
Pec deck fly (pumping)/ stretch push ups (body weight plus chain)
1 x warm up
130 x 10/ 15
130 x 10/ 13
130 x 10/ 10
Reverse pec deck/ over and backs
1 x warm up
115 x 20/ 15 x 3
Barbell front raise (over head)
1 x warm up
45 x 12 x 3
Partial dumbbell side swings
1 x warm up
35s x 25, 20, 16---> 15s x 10 (strict) (supposed to be sets of 30 but fuck, that shit hurts haha)
Hanging leg raises
15 x 3
Meal 1: 50 gm whey, 2 tbs peanut butter
Meal 2: 8 chicken on pita with veggies and light sauce
Intra: 70 vitargo, 2 scoops aminos
Meal 3: 8 oz (total) steak and shrimp, one cup rice
Meal 40: 4 whole eggs with cheese and bacon, 2 slices whole wheat toast, 1 1/2 cups kashi go lean cereal with almond milk
Last edited by gusto77; 08-19-2016 at 12:33 AM.
TweetCrazy pump today
One arm barbell rows
25 x 8
50 x 8
75 x 8
100 x 8 x 3
Reverse facing pulldown
1 x warm up
130 x 10 x 3-----> 85 x 10 (last set)
One arm Supinated pulldown
1 x warm up
115 x 12 x 3 + 7 sec hold and 10 sec stretch last rep last set
HS rows (1 sec hold and exaggerated stretch each rep)
1 x warm up
2 pps x 10 x 3
Dumbbell shrugs (3 sec hold each rep)
2 x warm up
80 x 10-----> 55 x 10-----> 35 x 10
SM rack pulls
2 x warm up
225 x 5
315 x 5
365 x 5
20 min cardio
Meal 1: 50 gm whey, 2 tbs natural PB
Intra: 70 vitargo, 2 scoops aminos
Meal 2: 8 oz steak and shrimp, 1 cup rice
Meal 3: 3 large slices carnivore pizza, probably some dessert later
Meal 4: 50 gm whey, 2 tbs natural PB
TweetHip adductor
2 x warm ups
150 x 15 x 3
Hip abductor
2 x warm ups
150 x 15 x 3
Lying leg curls
2 x warm ups
100 x 10
120 x 10 x 5
Squats
135 x 6 x 2
185 x 6
225 x 6
255 x 6
285 x 6
Hack squats (varied stances)
1 pps x 20
1 pps + 25s x 20
1 pps + 35s x 20 x 2
Machine calf ext.
1 x warm up
300 x 10
400 x 10 x 2
Meal 1: protein cakes with 2 tbs natural PB and SF jelly
Intra: 70 vitargo, 2 scoops aminos
Meal 2: ham and cheese omelet, harvest grain pancakes
Meal 3: 8 oz chicken burger on whole wheat bun
Meal 4: 8 oz steak, 1 1/2 cups rice, veggies
Meal 5: 50 gm whey, 2 tbs natural PB
TweetWhat is your bodyfat sitting at right now Gusto? Are you trying to get in condition for a show?
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No sir, just trying to maintain my girlish figure haha. No idea on my body fat but think I'm looking pretty decent.
TweetBeen off the board for awhile but never out of the gym. Workouts have actually been extremely consistent and Im loving the gym more than ever.
Tonights garage workout... bout 90 degrees in that M*****F***er haha. Decent enough workout but my hip was extremely aggravated so it was more about pace than weight:
Lying leg curl (free weight/ slow negatives)
25 x 8
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
225 x 8
275 x 7, 6
Walking dumbbell lunges
1 x warm up
50s x 8 x 3
Leg ext (free weight)/ dumbbell SL deads
2 x warm ups
50 x 12/ 50s x 12
65 x 12/ 50s x 12
80 x / 50s x 12 x 2
20 min light cardio
TweetSlight right elbow issues today but got it done
Dumbbell press
2 x warm ups
60s x 8
80s x 8
100s x 8
120s x 7----> 90s x 9 (partials)
Incline barbell press
135 x 8
165 x 8
195 x 8
225 x 8 x 3
Bench press
135 x 8
225 x 8 x 2
235 x 8 x 2
Incline cable fly
30 x 15
40 x 15 x 2----> 20 x 12 (last set)
Bent dumbbell laterals/ over and backs
20s x 15/ 15 x 4
Side dumbbell laterals (2 sec hold each rep)
1 x warm up
20s x 8 x 3
25s x 8
Barbell front raise
35 x 12
55 x 12 x 2
TweetGusto!! Great to see you back on here I've been missing you. You look great btw so whatever you are doing agrees with you.
~Trixie~