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  • Page 75 of 76 FirstFirst ... 2565717273747576 LastLast
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    Thread: Gusto's Journal

    1. #1111
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      Default Re: Gusto's Journal



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      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

    2. #1112
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      Default Re: Gusto's Journal

      AWESOME THREAD BRO....

    3. #1113
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      Default 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

    4. #1114
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      Default 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

    5. #1115
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      Default 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.

    6. #1116
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      Default 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

    7. #1117
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      Default 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

    8. #1118
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      Default 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

    9. #1119
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      Default Re: Gusto's Journal

      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

    10. #1120
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      Default 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

    11. #1121
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      Default 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

    12. #1122
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      Default Re: Gusto's Journal

      Following along here, gusto!
      Veritas Vos Liberabit

    13. #1123
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      Default Re: Gusto's Journal

      Quote Originally Posted by BABY1 View Post
      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

    14. #1124
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      Default 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

    15. #1125
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      Default Re: Gusto's Journal

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      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

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