TheGus is baaaaaaaaaaaaack!

[Varven]

Dont ignore your carbs... as long as your getting in those 40g of protein every 3 hours... and your EFA's... use the carbs well... seems like your so active youll be burning through them..

[TheGus]

21/10/08

Training

2:15pm

ME Pressing

Main Ex. Bench Press

60 x 12

80 x 6

95 x 5 x 4

95 x 4

Supp Ex 1. DB Shoulder Press

26 x 8

30 x 6

30 x 8

30 x 6

Supp Ex 2. Weighted Dips

+15kg x 7

+15kg x 6

+15kg x 6

+15kg x 5

Assist Ex. Chins

+5kgs x 6

+5kgs x 6

+5kgs x 6

+5kgs x 5

BW x 5

Then a 15 minute no rest ab circuit. Wasted now. :grin:

[Varven]

Next week bench for single reps bro

[TheGus]

Sounds good Varven! Can't wait. 110 here I come!

Got armageddon weekend this weekend. Could possibly be wrestling all 3 days (Sat, Sun, Mon) so decided to take a rest day off today since I might not get another til Tuesday. Don't know the card yet apart from main event in each session but it should be a wicked show. Got ex-WWE/ECW wrestler The Sandman over for a couple of matches too! :grin:

http://www.pulpexpo.com/index.php?optio ... s&Itemid=8

[TheGus]

23/10/08

9:10am

High Rep Legs

Squats

60 x 20

100 x 15 x 2

100 x 12 x 2

SLDL

60 x 20

70 x 20

70 x 15 x 2

Calf Raise

stack x 20 x 2

stack x 15 x 2

Walking sucks. :grin:

[Flamer]

LOL - I bet it does. My glutes had a twinge just reading that!

Shall we call you John Wayne today?

[Varven]

Awesome work ....youll be 20 repping that 100 in no time..

ever notice how if u go ape shit on leg day, the oump actually lasts till like a day later lol ....

make sure you keep eating!

[poos_n_wees]

Squats

60 x 20

100 x 15 x 2

100 x 12 x 2

:pale:

[TheGus]

Yeah Varv I've been eating sooo much carbs lately. Pasta and bread mainly, need to get some oats.

I'M ON TV TOMORROW NIGHT! IGNITION 10pm ALT TV Channel 65!

[TheGus]

http://impactprowrestling.co.nz/news/20 ... turns.html

[poos_n_wees]

I'M ON TV TOMORROW NIGHT! IGNITION 10pm ALT TV Channel 65!

Yous gonna be a CELEBRITEEZ!!1!

Nice write up on the web site :nod: Don't have sky digital, but will check out the live stream online tonight after work ! \:D/

[TheGus]

24/10/08

6pm

Hi Rep Upper Body

Did not feel like hitting the gym, felt slow and sick. Write-off of a workout.

NG Chins

11, 7, 6 (11!! what a joke!)

Tricep Pushdown

stack x 12, 10, 10 (normally getting 12 easy every set)

Bar Curls

33 x 12 x 10

Supine Rows

12 x 3

A1. Alt Dumbell Curl

20 x 10es (PB)

20 x 8es x 2

A2. Tricep Pushup

18, 16, 14.

Ugh.

Now off to armageddon, legs are still sore as especially hammies. Gonna be interesting to wrestle this sore.

[Luigi]

nice lifting dude

i remember sandman from back in the day he was cool, hope hes doing a hardcore match ??

[TheGus]

Yeah he did a NO-DQ match with The Machine on Sunday, a match with Joseph Kinkade on Saturday and he tagged with the champ Dal Knox to take on both of them on Monday.

Armageddon was really awesome. I picked up 5 matches over the weekend, two on Saturday and Monday and one on Saturday. Results are here.

Pretty tired/sore today, picked up a ton of bruises and scrapes (worst is a shiner and a bruised rib) but nothing serious. But yeah, really fun weekend and I look forward to getting back into the gym tomorrow!

[TheGus]

I've been on a really bad diet lately, big dinner, big desserts etc so I'm gonna fix my diet up so I'm starting a lean bulk/slow cut rather than a dirty bulk. Gonna up my cardio too, will start doing fasted cardio and post weights cardio. Still waiting til late-november to start my full on cut because I need to focus on uni.

I'm pretty much gonna copy biggurls plan, clean food, just more good carbs and calories for strength gains. 2 cheat meals a week, one during week and one for weekends. Still doing that training plan Varven gave me, but had a few days off because of my full-on wrestling weekend, still sore as from it.

[biggurl27]

:-s 2 CHEAT MEALS? haha Oh ok we'll let you off :wink:

[TheGus]

I'm only human, and lately it's been 7 cheat days a week, so I think it's a good compromise! :grin: Will drop down to 0 when I finish exams and final projects.

[laurasaur]

mmm 7 cheat meals a week :nod: nom nom nom. good luck with getting through your exams!

[TheGus]

29/10/08

Weight: 96kgs.

11am

Weights

ME Bench

Bench

60 x 10

80 x 5 (warm up)

100 x 3

105 x 3 (PB!)

110 x 1 (PB!)

115 x 0 (too deep, had to get help to get off chest)

105 x 2

100 x 2 (+1 spotted)

Weighted Dips

+ 20 kgs x 6, 5, 3 (+3neg), 3 (+3neg)

Wide grip push ups/very wide grip push ups

A whole heap of sets of 20ish.

Cardio

12 mins HIIT on treadmil (1 min on, 1 min off)

That was a pretty decent workout considering how banged up I still am. Good start in the right direction me thinks.

Diet

5 weetbix, 2 scoops iso (casein running low)

2 scoops iso, honey sandwich (need to get dextrose for PWO carbs)

lots of beans, lots of chicken.

1/2 V, half dozen bits of dairy milk chocolate. (stuck at uni, bad food is better than no food)

15 almonds, 1 banana.

[poos_n_wees]

100 x 3

105 x 3 (PB!)

110 x 1 (PB!)

115 x 0 (too deep, had to get help to get off chest)

Nice work! Even though you didn't get the 115, at least you attempted it and know how it feels now. Next time hey :grin:

12 mins HIIT on treadmil (1 min on, 1 min off)

How do you do HIIT on the treadmill? Do you hop on and off it? Or adjust the speed/levels for each sprint rep?

[two_phat]

when i do it I just adjust the speed levels - however it is suprisingly difficult to hold down the button to go faster/slower when your at those faster paces!

[poos_n_wees]

when i do it I just adjust the speed levels - however it is suprisingly difficult to hold down the button to go faster/slower when your at those faster paces!

Cheers for that. Yaa, I'm thinking theres some kind of coordination involved lol.

[TheGus]

I usually enter them on the number pad, but yeah 10k resting pace, 15k+ working pace. But yeah it's pretty tricky when you're going full speed!

[biggurl27]

haha yeah I think there is a away of setting the speeds in before you start but I never have the patience to work it out and just push the buttons like you fellas.

Nice work on the PB's Gus EXCELLENT!

[TheGus]

Cheers BG.

30/10/08

8am

Cardio

FASTED

15min run/jog to park

25 min sprint drills at park

35 min walk/stumble home

That was hardout! Good kick in the bum fitness wise though. Definately too long a cardio session to do fasted again, atleast not for a while. Should burn some major calories though.

3pm

Weights

Abs - rushed

Cable Crunches

stack+2.5kgs x 30, 30, 15 (PB)

Swissball Jackknives

20 x 3

Back Extn Crunches

20 x 3

Hanging straight leg raises

12, 10, 12

Done. Had to skip obliques and prones which I'll hit tomorrow after ME Deads.

Diet

915 2 scoops iso,

10 5 weetbix, trim milk.

1215 chicken(heaps) and bacon(2rashes) pasta(medium serve)

4 200grams chicken, 2 bits of bread, 1 glass lemon cordial

7ish 200grams chicken, beans.

scattered over the night, about 5 jaffas and half a dozen pineapple lumps.

11pm 2 scoops casein.

Hmmm, I'm considering trying atkins for a couple of weeks. Mainly just to shift some weight quick and also cause I prefer just eating meat/eggs if I can afford it.