TheGus is baaaaaaaaaaaaack!

[TheGus]

No bike tonight. Still too sore to do much so didn't even go to training. Pray that I can do some ab work tomorrow. :pray:

[TheGus]

This sucks. My back is still shit. Supposed to do Chest and Back either tonight or tomorrow morning too. I'll stretch it out and see if I can manage chin ups/bench I think. No deads or rows though :?

26/09/08

Training

5:30pm

Rest Pause Day 3 - Chest/Back/Biceps

BB Bench

60 x 10

80 x 5

RP - 100 x 1 x 10

Weighted Chin-ups

BW x 8, 5

RP - BW + 20 x 1 x 10 (spotted from 4 onwards)

DB Incline Bench

30kg x 10

33kg x 8

36kg x 6

Concentration Curls

RP - 25 x 1 x 10 (the only rest was alternating between arms)

Finished off with a quad set of 2 of each chin up. WG, WG palms facing each other, CG, palms facing CG.

Diet

M1: 6 weetbix, 1 and a half scoops casein, 250ml trim milk.

M2: 2 bars, tiny lamb sandwich

M3: bowl of cereal, 1 and a half scoops casein, 250ml trim milk.

M4: 1 powerade, 2 scoops peashake

M5: 1 footlong chicken fillet sub (double meat).

M6: 2 bars

Note: My back was fine for the workout. Thank f*ck. Gonna do some cardio and wrestling tomorrow. Maybe go for a swim. Hmmm. I love the weekends.

[poos_n_wees]

Back feeling better today?

I love the weekends.

Amen. It couldn't come fast enough!

Awesome work with all the chins.. were the weighted chins earlier in the workout with an extra 20kgs?! Good shit.

[TheGus]

Nah the first two sets were just BW. Back is better today. Should be right for tomorrow.

27/09/08

Training

12:30pm

Wrestling Training

Diet

M1: 6 weetbix, 1 and a half scoops casein, 250ml trim milk

M2: same as M1, just lazy today

M3: 1 powerade, 2 scoops peashake.

Now, off to the pools and then out to watch the WARRIORS!

[TheGus]

First time drinking since May last night. So I won't update the diet from yesterday.

Back's still not 100% so avoided dangerous exercises.

28/09/08

Training

5:15pm

Rest Pause Day 4 - Legs, Shoulders

Warm Up: Squats

60 x 10

45 Leg Press

RP - 310kg x 2

RP - 350kg x 1 x 10 (PB!)

Smith Machine Shoulder Press

50 x 5

RP - 75 x 1 x 10 (better than last time, not much spotting needed)

Standing Calf Raise

126 x 10

206(stack plus 4 plates) x 8 x 5 SS with some leg press calf extn. (varied in weight)

EZ Bar Upright Rows

RP - 67kg x 2 x 8, 67kg x 3 x 2 (PB! weight was far too light, up next time)

Hamstring Curl

Dropset

120 x 5

100 x 5

80 x 5

60 x 5

A very all over the place workout. Interrupted with trying to take the chain off the calf raise (took 15 minutes). But pretty good for feeling pretty tired.

Diet

M1: 6 weetbix with milk

M2: pasta with bacon

M3: 2 protein bars, 1 banana, 1 pb sandwich

M4: 2 scoops peashake, 1 powerade.

M5: 2 bits of Hawaiian pizza, 200 grams chicken, lots of beans, peas.

M6: 2 scoops casein

The next couple of weeks are going to be FULL-ON! So we'll say how my diet fares. Have to train tomorrow night at 9pm so that'll be different. Gonna do my best to keep protein high and fat low though.

[TheGus]

29/09/08

Training

9:10pm

Rest Pause Day 5 - Chest, Back, Arms

BB Bench Press

60kg x 10

80kg x 5

RP - 100kg x 1 x 10

WG Chinups

8

Lat Pulldown

RP - stack(90kgs) x 1 x 10

BB Bicep Curls

40kg x 6

RP - 50kg x 1 x 10

CG Bench Press

60 x 6

RP - 85 x 1 x 10

Finished with a quick super set of 8 CG chins and 10 Dips.

Diet:

M1: 2 weetbix topped with cereal, 2 scoops casein, 400ml trim milk.

M2: 225 grams chicken satay sandwich

M3: Up N Go Energize, sausage and egg sandwich

M4: same as M2, 2 protein bars (real hungry)

M5: vege stirfry with 300grams beef

M6: 2 scoops gemma, 2 glasses lemon & barely

M7: 1 scoop casein.

Notes: Ate alot today which was good. Really good workout, we were done in 50 minutes. Kept the rests very short. Very pleased with my bar bench, tackling 105 next time. One step closer to my goal. CG bench after bb curls left my wrists really sore though.

Haven't done cardio in 2 weeks now so doing a core and cardio session tomorrow evening, should be a nightmare.

[TheGus]

30/09/08

Training

7:30pm

HIIT & Abs

12mins HIIT on Treadmill. 40 seconds on, 1 minute off. 20kmh sprints.

A1. Swiss Ball Crunches

50 x 3

A2. Jackknives

15, 20 x 2

B1. Cable Crunches

stack x 12

B2. Hanging leg raises

10 x 3

C1. Back Extn Crunches

20 x 3

C2. Back Extn Side Bends

10 x 3 (each side)

C3. Back Extn Russian Twists.

5kg x 20 x 2, 10kg x 20

Quick little workout. Gonna do a really hard cardio session tomorrow night I think, will do stuff like burpees and hindu squats etc.

Diet

5 hi bran weetbix, 2 scoops casein, 400ml trim milk

2 bars, banana

170gram lamb steak sandwich, 1 lite yoghurt

2 scoops peashake, 1 pb sandwich

huge roast lamb meal with potatos and pumpkin and gravy

2 scoops casein, 400ml trim milk.

Cooked up some chicken for tomorrow and will have plenty of left over lamb.

[Varven]

Your working hard bro, make sure you dont burn out.

I found the best thing for recovery from supersore workouts is Glutamine... 10g post work out and maybe 10g before bed... its not a very cheap supplement if you use lots, but I personally swear by it.

[TheGus]

01/10/08

Training: Off.

Diet

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

M2: 5 chicken drumsticks, 1 marmite sandwich, 1 lite yoghurt.

snack: giant pineapple lump

M3: 6 inch sub, chicken fillet, double meat with bacon.

M4: lamb sandwich

M5: lamb, chicken and leek risotto with rice.

M6: 1 scoop casein, 200ml milk

Tomorrow I've got a big day. Legs and shoulders in the morning and wrestling training in the evening. And I've decided that I'm going to start cycling creatine, starting next week. Actually, being the first of the month I'm gonna start right now!

And Varv, I already take glutamine after a really hard workout and I swear by it too.

[TheGus]

02/10/08

Training

6:45am

Rest Pause Day 6 - Legs, Shoulders

Squats

Bar x 20

60 x 10

100 x 10

120 x 5

RP - 145 x 1, 150 x 1 x 9 (PB)

Stiff Legged Deadlifts

60 x 10

100 x 5

RP - 130 x 1 x 3, 120 x 1 x 7

Smith Machine Shoulder Press

50 x 10

RP - 80 x 1 x 10

7:00pm

Wrestling Training

Light training, just going over basics.

Diet

M1: 4 weetbix, 200ml trim, 10 g creatine, 10g glutamine.

M2: 2 scoops peashake, 10g creatine, 2 glasses lemonade.

The rest of the day went to shit. Got stuck at uni and ended up eating crappy. Got my new proteins today and had another 10g creatine.

[Varven]

Nice work..

rest pause on squats.. what is your break up like:

150: 1x3, rest 10 secs, 1x2. rest 10secs etc ?

[TheGus]

It's resting in between each rep. So me and my training partner alternate on the squatting. The rest is probably a bit long but it still really hard.

[TheGus]

03/10/08

Training

7pm

Rest Pause Day 7 - Chest, Back

BB Bench

60 x 10

80 x 5

RP - 105 x 1 x 10

CG Chins

10

Seated Row

78 x 5

RP - 90 x 1 x 10

A1. Incline Flies

20 x 10, 22.5 x 10, 22.5 x 6

A2. Incline Press

20 x 10, 22.5 x 6, 22.5 x 8

B1. Bent over flies

15 x 10 x 3

B2. Supine rows

10 x 3

Pretty stoaked with the bench. 120 is getting closer and closer! The other stuff was just cause I'm sorta missing the higher volume stuff, dont wanna lose too much muscle endurance.

Diet

M1: 5 weetbix, 1 scoop casein, 200ml trim milk. 10 grams creatine.

M2: pasta, meat sauce, beans.

M3: chicken sandwich

M4: pasta, meat sauce, beans. 1 scoop (leftover) whey isolate.

PreWO: 10grams creatine

M5: 2 scoops isolate, 10 grams creatine, 1 powerade, 10 grams glutamine.

M6: 2 small cheese muffins, 1 scoop casein

Edit: training updated.

[TheGus]

04/10/08

Training

1pm

Hi Volume - Arms, Abs

A1. Tricep pushdown

stack x 12, stack+2.5kgs x 12 x 2

A2. Alt DB Hammer Curls

20kg x 12 (es) x 3

B1. CG Bench

60 x 10 x 3

B2. Concentration Curls

15 x 10 x 2, 17.5 x 10

C1. French Press

40kg x 12 x 2, 44.5kg x 10 (PB!)

C2. 21's - EZ Bar Curls

27kg x 21(lol) x 3

D1. Palms facing Chin Ups

10, 8

D2. Dips

10, 12

E1. Swiss Ball Crunches

50 x 2

E2. Jackknives

20 x 2

F1. Russian Twists

4kg x 10

F2. Double Crunch

4kg x 10

F3. Ab Roller

12

Prone hold - 45 seconds

Haha, supersets gallore!

Diet

2 scoops casein, 400 ml milk, 6 weetbix, 10 grams creatine

can't remember

2 scoops isolate, 10 grams creatine, 10 grams glutamine.

sweet chilli chicken sandwich

sweet chilli chicken and beans

2 scoops casein, 400ml trim milk, 1 piece of bread.

1 big classic wendys burger

2 scoops casein again. Time for bed.

[poos_n_wees]

Pretty stoaked with the bench. 120 is getting closer and closer! The other stuff was just cause I'm sorta missing the higher volume stuff, dont wanna lose too much muscle endurance.

:clap:

You're missing the higher volume stuff, I'm missing the lower volume stuff lol.

Must be feeling your arms today after all those supersets!

[TheGus]

Yeah my tris are gone. I've been busy all day today and didnt even have a chance to go for a run or atleast some sit-ups. And tomorrow I'm doing 10am-midnight at uni but I'll get in a 8am gym session me thinks.

05/10/08

Training: Off.

Diet

same as most days, cbf typing it up. Had a few bits of pizza at 9:30 which is bad, everything is was good.

[TheGus]

Well my 10am til midnight turned into a 10am - 4am but I kept my diet pretty clean, only had 4 coffees so not too bad.

06/10/08

Training

8:30am

Rest Pause Day 8 - Legs, Shoulders

Squats

60 x 10

100 x 10

RP - 150 x 1 x 9

160 x 1 (PB!)

A1. Stiff Legged Deadlifts

100 x 5

RP - 130 x 1 x 10

A2. Upright Rows

37 x 10

RP - 67 x 2 x 10

Ran out of time so had to superset the last exercises. Only had 20grams creatine yesterday so I'm gonna have 40 today.

[TheGus]

Grrrr. My 4pm til midnight turned into a 4pm to 5am last night. And I'm still behind on my project. This is shit for my recovery as I can't sleep in very well. 5 coffees and 2 no-doz last night. Spending a fortune on food too but keeping it clean.

07/10/08

Training

2pm

Rest Pause Day 9 - Chest, Back, Biceps

BB Bench.

60 x 10

80 x 5

RP - 105/110 x 1 x 10 (grr, we have this one bar that is heavier than the rest and I had to use it. IDK how heavy it actually is, will tackle 110 next time regardlesss)

Bent Over BB Rows

60 x 10

RP - 100 x 1 x 10

Incline DB Bench

33 x 10

36 x 10 (PB!)

36 x 7 (failure)

Chins

6, 6, 6

Barbell Curls

RP - 28 x 1, 28 x 2, 28 x 3, 28 x 4, 28 x 5, 28 x 6, 28 x 7, 28 x 8

I'll rest today just because any training today in my current state would be counter productive. :?

[TheGus]

08/10/08

Training Rest

Way to tired to train, food was still pretty clean, tried not to miss meals. Slept 10 hours last night, so feeling alot better today.

[teamfatboy]

Whoa, rugged timetable Gus! Still, you're doing really well just to maintain the clean regular eating...that's half the battle, well done :clap:

[TheGus]

Cheers bro. I think today is my last Rest Pause day then I'm starting a new program. Not sure what yet. Any ideas? I put a thread in the bodybuilding forum too.

Edit: 1 more week of Rest Pause actually, which gives me a bit more time to choose something.

09/10/08

Training

2:10pm

Rest Pause Day 10 - Legs, Deads, Shoulders

Squats

60 x 14,

100 x 8

RP - 145 x 1 x 2

150 x 1 (uneven, accidentally left a 5er on one side, felt strange, wont do that again)

150 x 1 x 6

150 x 2

Deadlifts

60 x 10

100 x 8

120 x 2

130 x 1 (PB!)

130 x 1

140 x 0 (back rounded, got it up there but average form)

140 x 0 (same again)

SM Shoulder Press

40 x 10

60 x 5

80 x 1 x 10

85 x 1 x 2 (PB!)

Squats felt much better than last time, squated deeper and got an extra rep on the last one. Definately need to get an experienced lifter to help me with my form and give me tips on deadlifts.

[poos_n_wees]

Squats and shoulder presses!! :clap: Damn, once you get your deads form sussed, the numbers will climb up in no time :nod:

If you've got the technologiezz, why not video your lifts and put them up here? We can help you

[SoaringSwine]

x2. Get that shiz videoed. I think you've easily got the strength for 140, since you can support 150 on the squat!

[TheGus]

Unfortunately I don't have a camera to video it. I know what's wrong with my form. I can't keep my back flat. And it feels like the top of my quads are in the way, can feel it in the hip flexors as well I think. I'll try them first next time instead of after squats.

10/10/08

Training Rest

Diet Clean. Aside from too much bread.

11/10/08

Training

12:30pm

Wrestling Training

2 1/2 hours. Crazy hard warm up. Killed me, I haven't been doing ANY cardio lately and this really hurt my lungs. Shitty how quick I lose my fitness really.

3:10pm

Abs

Set 1

50 swiss ball crunches

20 swiss ball jackknives

30 seconds prone hold

Set 2

50 swiss ball crunches

20 swiss ball jackknives

30 seconds prone hold

10 double crunches (5kg medicine ball)

Set 3

50 swiss ball crunches

20 swiss ball jackknives

30 seconds prone hold

10 double crunches (5kg medicine ball)

10 hanging knee raises

Set 4

50 swiss ball crunches

20 swiss ball jackknives

20 seconds prone hold (lower back said no thanks.)

10 double crunches (5kg medicine ball)

10 hanging knee raises

30 russian twists (10kg)

This was fun. We skipped the ab work at training and I had the gas left so I popped by the gym for a 25 minute ab thrashing.

Diet Clean. But about to take a turn down fast food/alcohol lane this evening.

[Small]

Diet Clean. But about to take a turn down fast food/alcohol lane this evening.

YAY \:D/ haha..

but in all seriousness i can cancel your gym membership

i have access to all Ys members details and it only takes a click :twisted: