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    Thread: Gusto's Journal

    1. #1081
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      Default Re: Gusto's Journal



      • Get the Fitness Geared
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      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

    2. #1082
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      Default 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

    3. #1083
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      Default Re: Gusto's Journal

      Whatcha eatin these days?lol
      Veritas Vos Liberabit

    4. #1084
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      Default Re: Gusto's Journal

      Keep it up!

    5. #1085
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      Default Re: Gusto's Journal

      Quote Originally Posted by BABY1 View Post
      Whatcha eatin these days?lol
      Oreos and pizza haha

    6. #1086
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      Default 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

    7. #1087
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      Default Re: Gusto's Journal

      Very nice, strong!

    8. #1088
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      Default Re: Gusto's Journal

      Quote Originally Posted by IRON-GAME View Post
      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.

    9. #1089
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      Default 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

    10. #1090
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      Default 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

    11. #1091
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      Default 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

    12. #1092
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      Default Re: Gusto's Journal

      keep postin please
      Veritas Vos Liberabit

    13. #1093
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      Default 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

    14. #1094
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      Default 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

    15. #1095
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      Default Re: Gusto's Journal

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      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

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