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    Thread: Gusto's Journal

    1. #1096
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      Default Re: Gusto's Journal



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      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

    2. #1097
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      Default Re: Gusto's Journal

      Way to knock it out man

    3. #1098
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      Default Re: Gusto's Journal

      Workouts looking good brotha.

    4. #1099
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      Default Re: Gusto's Journal

      Hell ya!

    5. #1100
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      Default 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

    6. #1101
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      Default 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

    7. #1102
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      Default 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

    8. #1103
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      Default 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

    9. #1104
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      Default 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

    10. #1105
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      Default Re: Gusto's Journal

      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

    11. #1106
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      Default 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

    12. #1107
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      Default 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

    13. #1108
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      Default 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.

    14. #1109
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      Default 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

    15. #1110
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      Default Re: Gusto's Journal

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      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

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