TheGus is baaaaaaaaaaaaack!

[biggurl27]

Yep my left side is bigger in some parts but weaker. Nice work on the PB :clap:

[Small]

2 scoops gemma.

NO! go back to the 'pea protien'

mayde me laff

[TheGus]

11/09/08 - 9 days

Training

9:30am

HIIT Abs

I took 10 second rests between sets. 60 seconds rest between exercises.

Back Extn Ab Crunches

20, 19, 18, 15, 12, 10, 8, 6, 4, 3, 3.

Lying Leg Raises

12, 11, 10, 8, 7, 6, 5, 3, 3.

Rope Crunches (stack)

20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 3. (Sore HANDS!!!! I managed to only drop 1 rep each time though.)

Hanging Leg Raises

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 3. (got sloppy towards the end)

Back Extn Russian twists (4kg medicine ball)

30, 26, 22, 20, 18, 20, 16, 14. (stopped, was hardly feeling it.)

Prone bridge x 60 secs

no rest

side bridges x 40 secs each

no rest

prone bridge x 40 secs.

BOOM! 58 sets + bridges done in 32 minutes. Awesome workout. Will go back again to do some HIIT cardio, or if the weather clears up I'll go for a run.

8:40pm

15 min HIIT on treadmil. 40 seconds on, 1 min off. Sprints from 15kmh - 18kmh. Rests 10kmh.

Diet

M1: 5 weetbix, 200ml trim milk, 1 scoop casein, 1 tspn instant coffee.

M2: 2 scoops pea protein :wink: 1 banana

M3: 2 protein bars. (in a rush)

M4: 140 grams steak w tomato & broccoli & beans

M5: same as meal 4 minus broccoli.

M6: 2 scoops pea protein.

M7: 1 scoop casein.

[Danomyte]

PS: You know you need to bring your ipod to the gym when you're trying to bench to miley cyrus.

BWAHAHAHAHAHAHA. At least you got a PB........maybe there's something about benching to miley? LOL Just jokes.

Nice PB BTW :clap:

[Small]

:wink:

:grin:

[teamfatboy]

BOOM! 58 sets + bridges done in 32 minutes. Awesome workout. Will go back again to do some HIIT cardio, or if the weather clears up I'll go for a run.

That's insane - 58 sets! :shock: Great work tho! :clap:

BTW, I thought it always rained up there, aren't you used to it by now?

[TheGus]

Cheers. Man that HIIT on the treadmill was hard work. Definitely gonna work on improving it.

[TheGus]

12/09/08 - 8 days

Training

9am

Shoulders/HIIT

DB Shoulder Press

15kg x 20

26kg x 12

30kg x 8 x 2

33kg x 3 (grr)

EZ bar Upright Rows

36kg x 12

51kg x 10 x 2(last 2 reps on each set cheated)

Arnold Press

15kg x 12

17.5kg x 8

17.5kg x 5 (as soon as i brought them round to the front they dropped)

Superset

A1. Cable side raises

14kg x 10 x 3

A2. Reverse Flies

12.5kg x 6

11kg x 8 x 2

Shrugs

60 x 20

100 x 8 x 3

Smith Machine Seated Calf Raise

60kg x 30

Wasn't feeling it in my calfs at all, just sore where the bar was on my quads.

15 min HIIT on treadmill. Sprint speed was 17-18kmh and slow speed was either 10 or 6.

Diet

M1: 5 weetbix, 200ml milk, 1 scoop casein.

M2: 2 scoops whey, 1 myzone rapid arctic surge (mixed together) Tasted so good. Odd, but yum.

M3: Satay chicken sandwich.

M4: a big chicken breast

M5: 2 protein bars

M6: lots of chicken, lots of greens, 1 piece of bread. (starving for carbs)

M7: 2 scoops casein.

My abs hurt today. I think I'm gonna rest this evening. Tomorrow is Arms and Wrestling training.

[marky65]

They are awesome weights you are pushing on the shoulder press Gus.....Well done :nod:

[TheGus]

Chur.

13/09/08 - 1 week!

Training

12:30 Wrestling Training.

I pushed arms back to tomorrow and rearranged the rest of next week to follow so today I can fully focus on my wrestling training. I had extra carbs this morning just so I'm 100% for training.

Diet

M1: 6 weetbix, 250ml trim milk

M2: 2 protein bars, 3 pieces of bread.

M3: (1 hr before training) a banana and some almonds

M4: (post training) 1 mizone, 2 scoops pea shake, 1 orange, 1 lollipop. (ya simple carbs!)

M5: 1 protein bar (to sustain til dinner)

M6: 200grams fat trimmed off sirloin steak with peas and beans

M7: 1 scoop casein, 50 grams left over chicken.

[TheGus]

Yeah cheers man. The next two shows are definitely going to be huge.

Anyway, I've sussed out my plan for the last 11 days til the show.

Wed 10/09 - Chest

Thur 11/09 - HIIT & abs

Fri 12/09 - Shoulders & Cardio

Sat 13/09 - Wrestling

Sun 14/09 - Arms & HIIT

Mon 15/09 - Legs &

Tues 16/09 - Chest & Abs & Cardio

Wed 17/09 - Back & Cardio

Thur 18/09 - Shoulders & Biceps & Cardio

Fri 19/09 - Full Rest Day.

Sat 20/09 - Showday

Not that it'll make a huge difference but I'm gonna drop carbs from M3 and just have carbs in 3 meals a day. (M1, 2 and post WO). Today was an average day, will be going hard from Sunday to Thursday. Still planning out next set of goals (for after this show) but I'm thinking a cleanish bulk (but not too clean :wink: )

[TheGus]

14/09/08 - 6 days

Training

9am

Cardio

10 minutes HIIT on bike. 30 seconds on, 30 seconds off (hard fucking work, as soon as you start resting, it's sprint time again.

15 minutes HIIT Xtrainer. 30 seconds on, 30 seconds off for first 10, then 40 on, 1 minute off.

4 minutes rower, back started randomly hurting, i think from training yesterday.

1:15pm

Arms

Bar Curls (really tight form!)

20kg x 20

30kg x 12

35kg x 8

40kg x 6

42.5kg x 5 then drop setted to 5 reps at 35, then 6 at 30.

CG Bench

20kg x 20

40kg x 12

60kg x 10

70kg x 8

75kg x 6 (PB!)

Incline Curls

12.5 x 10

12.5 x 9 (and a half)

12.5 x 10 then super setted with 16 alternate hammer curls.

French Press

30kg x 18

36kg x 14

40kg x 10 (PB! by miles)

Triset

A1. Tricep Pushdown

stack (74) x 12 x 3

A2. Concentration Curls

15 x 10, 9, 9

A3. Bent over double dumbell kickbacks (first time doing them so wanted to nail form)

8kg x 20 x 3

Superset

B1. Medium Grip Chins BW x 5.

B2. Dips BW x 15

Wicked pump in both bi's and tris. Stoaked with French press PB. It was just so much easier than normal, no shoulder pains.

Diet

7. M1: 4 weetbix, trim milk, 1tsp instant coffee, 1 scoop casein

10. M2: 200gram steak sandwich (with lettuce)

12. M3: 100 gram chicken, peas.

2:30 M4: 2 scoops pea, 1/2 powerade, 1 orange

4 M5: chicken, protein bar, beans.

M6: protein bar, meat sauce.

M7: 2 scoops casein

[Luigi]

thats a hell of a lot of volume your doing in your workouts, dont find its overtraining you ?

[TheGus]

Not really ay, alot of those first sets are very easy warm up sets. I'm starting a new training program from the 22nd so that should be interesting. We're gonna do a Rest-pause workout routine. We'll come up with a modification of this.

http://www.bodybuilding.com/fun/mahler27.htm

Probably chuck some deads on back and chest day. Although already doing stiff leggeds on the other day so maybe not, but my deadlift is my main weakness so I'd like to focus on it. Hmmm.

New goals are

120kg+ Bench (Current PB: 2 at 100)

170kg+ Squat (Current PB: 3 at 145)

140kg+ Deadlift (Current PB: 5 at 100)

[TheGus]

15/09/08 - 5 days

Training

3:45pm

Legs

Squats

60 x 15

100 x 12

110 x 8

130 x 4

110 x 6

SLDL

60 x 12

80 x 10

100 x 6

45 Leg Press

120 x 20

200 x 12

280 x 6

Leg Curls

35 x 12

50 x 6

45 x 8

Seated Calf Raise

35 x 12

Stack (60) x 10 x 2

Finished with 30 deep walking lunges and 20 free squats. Trained at the North Shore YMCA for the first time ever cause I was stuck on the shore all day. It wasn't too bad, sweet f*ck all space though, and I couldn't find a standing calf raise. I think I may be getting near the point of over-training, didn't have the usual gas I normally do. Only 5 more days though.

Diet

7 M1: 4 weetbix, 1 scoop casein

10 M2: low fat, lots of meat, Lasagne.

2 M3: chicken and beans

5 M4: 2 scoops peashake, 1/2 powerade, an orange

7 M5: chicken and beans

10 M6: 1 scoop casein, 1 protein bar

[Small]

omg our trainings like exactly the sayme for today

...not the weights ofc tho

big weekend this weekend! u nervous?

[TheGus]

Not nervous at all to be honest, stopped getting nerves for shows a wee while back. Looking forward to it though. Plus the after show drinks and stuff are usually pretty sweet.

Tuesday edit: Due to sore tris and shoulders I'm doing my back workout today and chest tomorrow. So I dunno about shoulders on thursday now, might just do cardio. Not too worried, my physique isn't going to change much at all over the next couple of days.

[TheGus]

Entry #20 16/09/08 - 4 days!!!

Training

10:45am

Back

Chin Ups

10, 8, 6, 6 (last two of each set spotted)

Bent Over Rows

50kg x 12

70kg x 10

80kg x 8 x 2

Close Grip Pull Downs

60 x 12

66 x 10

78 x 6 PB!

Superset

A1. One arm rows

30 x 10

33 x 8 x 2

36 x 8

A2. Supine Rows

8 x 3

Nice short and solid back workout. After feeling down a bit last night had a good kick this morning with a big feed preworkout and 2 coffees this morning. (don't usually drink much of the stuff).

7:45pm

Neck, Abs, Stretching

Started off with about 20 minutes stretching. (did pretty much every stretch I knew).

Neck bridges

20, 15, 15

Then did my other wrestling neck exercises, apart from headstands.

Superset

A1. Swiss Ball Crunches

60 x 3

A2. Swiss Ball Jackknives

15, 20 x 2

Superset

B1. Rope Crunches (f*ck these were hard, were lifting me damn near off the ground at the top of the movement)

54 x 10 x 3

B2. Hanging straight leg raises

12, 10 x 3

Back Extn Russian Twists

10kg plate x 30 x 3

Barbell Russian Twists*

15kg x 16 x 3

Prone bridge.

1 min x 3

Then finished off with another stretching session.

Diet

M1. 4 weetbix, 200 ml trim, 1 scoop casein, 2 tspn instant coffee

M2. more lasagne, 1 protein bar, 1 tspn coffee.

M3: 1/2 powerade, 2 scoops pea protein.

M4: more lasagne, was not prepared, forgot to defrost chicken.

M5: 1 protein bar, 1 big bowl beans, handful of chicken

M6: veg stirfry, lots of chicken

M7: 1 scoop casein, 1 protein bar.

Too many bars. Tsk tsk. I'll be better prepared tomorrow dietwise.

*Number 23. but with only one bar. http://www.straighttothebar.com/2007/10 ... rbell.html

[Varven]

Is this 4 days to the wrestling meet ?

Dont you want to back off and relax the body a bit... focus on stretching etc?

Will you carb load the night before ?

When and where is the fight ?

You guys show it on Alt tv right ?

My sis directs a few shows on that channel.. she was telling me about it!

[Varven]

BTW nice work on that close grip pull down, your going to have some strong bi's as a side effecT!

[TheGus]

Is this 4 days to the wrestling meet ?

Dont you want to back off and relax the body a bit... focus on stretching etc?

Will you carb load the night before ?

When and where is the fight ?

You guys show it on Alt tv right ?

My sis directs a few shows on that channel.. she was telling me about it!

Yeah, I'm giving myself Thursday afternoon and the whole of friday to rest/stretch/focus for it. The show is at 7pm at the Lynfield YMCA.

http://impactprowrestling.co.nz/events/ ... index.html

I don't think I'll need to carbo-load the night before but I will carbo-load saturday morning. Yeah we're on ALT TV friday nights 10:05pm. Yeah a mate of mine directs the show directly after ours. It's pretty good for people after a bit of experience.

[TheGus]

Previous post edited with my evening training. A few posts up.^^^^

Also, carboloading for an event like this, will it take away from my abdominal definition? I've never done a carbload before for so any good articles or info on it would be sweet.

After doing a bit of research I found that carb loading won't really benefit me much cause I'm not really doing an endurance activity, with pro-wrestling it's like 25mins max usually and you're done so while I won't carbload I'll still increase my carbs (complex and simple) throughout the day on saturday.

[TheGus]

Entry #21 17/09/08 - 3 days

Training

10:50am

Chest & Short HIIT

Warm up - 30 pushups

BB BP

60 x 12

80 x 10

90 x 6

95 x 3 (next 3 were spotted, 3 after that were forced negatives) (3RM)

Incline Smith Press

60 x 10

80 x 6 x 3

Not rest Superset.

A1. Decline flies

15 x 10 x 2 (PB), 15 x 8

A2. Decline DB Press

15 x 10 x 3

Superset

B1. Incline flyes

17.5 x 10

20 x 10 (PB!)

B2. Wide grip press ups

4, 4 LOL! Chest burnt like hell.

Then triseted the last set of push ups with flat flyes

15 x 8

Then downed a couple of BCAAs and did 15 min HIIT(10 working) on the treadmil, getting it up to 19 on the sprints(40 sec) and 6-10 on the rests(1 min). Solid training session, last weights session til the new one next monday. Got some more cardio tonight and tomorrow morning then its rest rest rest and stretch stretch stretch right up until the show. :grin:

9:05pm

HIIT

15 minutes HIIT on the treadmil with the first 5 a warm up.

20 min HIIT circuit (jackknives, WG Chins, CG Chins, push ups, tricep pushups etc etc)

10 minutes on treadmil, interval on the inclines. (destroyed my lungs)

Pretty hard session when all I was really after was a light one.

Diet

Was pretty much a mini carb-up trial to see if it made much of a difference to my training.

M1: 5 weetbix, 1 scoop casein, 200ml trim milk, 2 tspn coffee.

M2: 1 piece bread, small amount of chicken, protein bar

M3: PreWO: 1 banana, 1 tspn coffee

M4: PostWO: $1 bag jetplanes, 1/3 powerade, 2 scoops peashake.

M5: big bowl of stirfry veg and 200 grams lean chicken breast. small amount of soy sauce(high in sodium)

M6: 300 grams steak, big pile of beans, peas and broc, steak sauce.

M7: 2 scoops casein

M8: 1 scoop casein (didn't mean to be up this late, just got home)

I found some old photo's and video of my first ever show match.(October 2007) Hopefully will show some good changes from the ones I'll be taking on Saturday. I'll show you guys next week.

[TheGus]

Entry #22 - 18/09/08 - 2 days

Training: Rest, rest and rest.

Diet:

M1: 4 weetbix, 200ml trim, 1 scoop casein, 2 tspb coffee

M2: 200 grams steak, 2 bits bread, steak sauce, lettuce

M3: 2 scoops pea

M4: 200 grams steak, greens, steak sauce

M5: 225grams chicken, satay sauce, beans

M6: 2 scoops casein

I love rest. :grin:

[TheGus]

Just did a stretching session this evening while watching telly. Muscles are still sore as. Chest is so sore.