TheGus is baaaaaaaaaaaaack!

[TheGus]

10/11/08

Cardio

6:15am

17 mins rowing. Felt like throwing up. Maybe I should have my thermos before meal 2 and 4 instead of first thing and 4, cause this usually happens after taking thermos.

Weights

2:25pm

Leg Press

120kg x 25

200 x 20

240 x 12 x 3

DB Bench Press

30kg x 20

30kg x 15

33kg x 10

Hamstring Curls

70lb x 20

80lb x 15

80lb x 12

A1. Incline flies

17.5kg x 10

20kg x 10 x 2

A2. Incline Press

17.5kg x 10

20kg x 10

20kg x 6 (fail)

Standing Calf Raise

126 (stack) x 20

146 x 15

166 x 15 x 2

B1. Dips

BW x 12, 10, 10

B2. Tricep Pushdown

stack x 6 (didn't realise how fried they were)

68 x 10

Hindu Squats (goal on these to get to 500, then 1000)

150, 50, 100.

Cardio

6mins grinder til lats were burning! Want to save them for tomorrow.

Diet - low carb 2

1st thing. 2 thermos, 4gram BCAAs

M1. 1/2 cup oats, 3 egg whites, 2 scoops iso.

M2. 300 gram chicken, mixed veg

M3. 2 scoops iso

Weights

M4. 2 scoops iso, 1/2 powerade

M5. 300 gram lean steak, mixed veg.

M6. Dinner, I think it's stirfry tonight.

Edit: ^^^UPDATED^^^

[TheGus]

11/11/2008

Cardio

7:20am

20 mins fast walking

Weights

11:10am

High Rep - Back, Shoulders, Biceps

Wide Grip Chins

10, 8, 7

Bent Over Rows

60kg x 16 x 3

60kg x 14

A1. DB Shoulder Press

15kg x 20

22.5kg x 14

22.5kg x 12

22.5kg x 14

A2. DB Shrugs

15kg x 20

30kg x 16 x 3

Barbell Bicep Curls

33kg x 14

33kg x 12

33kg x 10

DB Side Raises (at side, no cheating, hard as!)

8.5kg x 16

8.5kg x 14 x 2

Reverse fly machine

11 x 14

11 x 12

11 x 10

Hammer Concentration Curls

15kg x 10 x 2

12.5kg x 12

Cardio

27 minutes cross trainer. 5 min warm up. 20 minutes HIIT, 1 min sprint, 1 min rest. 2 min cool down.

Diet - low carb 3

1st thing. 2 thermos

M1. M1. 1/2 cup oats, 3 egg whites, 2 scoops iso.

M2. Pre Workout - 150 grams chicken, 1 piece dark choc

M3. 1/2 powerade, 2 scoops iso, 5 gram BCAAs, multivit, 2 glucosamine

30 mins before M4. 2 thermos

M4. banana, HPLC bar

M5. 250grams chicken breast, stiryfry veg

M6. 1 large can chop chop, mixed frozen veg.

M7. 2 scoops casein

Workout was too high volume today, I'm trying to jam too much in to 2 sessions a week. Might up it to 3 hypertrophy days at 8-12 reps and keep 2 power days at the 1-8 rep range.

[TheGus]

12/11/2008

Todays afternoon weight: 93.5kgs (down 2.5kg in 10 days)

Cardio

6:45am

20 minute walk

Cardio

5pm-ish

15 min fast/medium pace run to gym.

Weights

Core

Medicine ball overhead throw at wall, catch, medicine ball burpee.

5kg x 10 x 3 (exhausting)

then the step'n'burn girls kicked me out of the group fitness room so did conventional ab stuff.

Weighted sit ups on back extn

10kg x 12

Barbell Russian Twists

bar+15kgs x 16

bar+15kgs x 12 x 2

Lying leg raises

16 x 3

Cardio

20 min Run/stretch out calf cramp/limp home.

Diet - low carb 4 (carb up tomorrow!)

1st thing 2 thermos - 5 grams BCAA

walk

M1. 1/2 cup oats, 3 egg whites, 2 scoops iso.

M2.225 grams lean steak with mixed veg

M3. 300 grams chicken breast with miso soup.

Preworkout M4. banana, P33 bar (cheatmeal, enjoyed every bite)

Postworkout M5. 1 glass lemon & barley, 2 scoops iso, BCAAs, glucosamine.

M6.

[TheGus]

Tomorrow I've got a crazy busy day, so doing ME squats early in the morning, EEK! Got uni from 8 til 4, then work at the gym from 5 to 7, then race off to wrestling training at 7pm. Thank f*ck it's my carb-up day!!!

[TheGus]

13/11/08

Weights

6:30am - UGH

ME Squats

Squats

60 x 10

100 x 10

120 x 8

120 x 6 (fell forward into squat rack, think doing abs the day before effected my balance)

120 x 8 x 2

120 never felt heavier.

Leg Press

240 x 8

280 x 6 x 3

Back Extn

Bw x 10

+15kgs x 8

Low carb + 6am workout + heavy squats = one hell of a hard workout.

7pm

Wrestling training

Good training.

Diet - carb-up day

PreWO M1. 1/2 banana, 14 almonds

PostWO M2. 2 scoops iso, lemon and barley drink

M3. 1 can chop chop satay sandwich

M4. 3/4 cup oats, 3 egg whites, 2 scoops iso

M5. 220 gram steak sandwich

Pre-wrestling M6. P33 bar, 1 banana

Post wrestling M7. 2 scoops casein.

[Varven]

Lots of reps there for ME work bro, you could probably up the weight and ease back the reps....

[biggurl27]

Haven't you been reading Anroids journal Varven? He does high reps eats shitloads and gone from 68 to over 100kgs

[Varven]

I have B.G... However gus is on a routine to maximise strenght and size. ...

he has ME(max effort) workout days and hypertrophy specific days......

[TheGus]

I was doing the 4 sets of 6-8 like you said man. Next week is 5 sets of 5. then its 3s and maxs, then deload. Then I'll probably start a new program. :grin:

[Varven]

I was doing the 4 sets of 6-8 like you said man. Next week is 5 sets of 5. then its 3s and maxs, then deload. Then I'll probably start a new program. :grin:

Yup looks clear, confused that post with an earlier one.

When is your next wrestling meet ?

How's that going so far?

[TheGus]

14/11/08

Weights

Chest and abs

Bench

60 x 15

80 x 10

100 x 1 (lol, tired as hell today)

80 x 10

60 x 12

Swiss ball pushups with feet up real high.

4 sets of 10, these are cool.

Dips

15

12

10

Ab stuff

Taking next week of the iron completely, will still train though, just a new approach for a week, mainly focusing on ring fitness and BW exercises. Aiming to not use any dumbells or barbells. just for a change.

[TheGus]

Ok, after the weekend of my 18th birthday my diet pretty much went out the window. Booze isn't the greatest for cutting haha. The show on Saturday was fucking awesome, felt I had a really good match. So back on track, starting with today as Low Carb Day 1. Still a little banged up but I'm going lighter this week to let the joints rest a little, will take a full week off over Xmas/New Years.

17/11/08

1:50pm

Light circuit - lower body and core

Did a whole lot of giant sets almost bordering circuit training with 45 seconds rest between each set and 1 min between each group of sets. Bloody hard half hour workout.

1st giant set x 3

Unknown ex, crunches (feet 1 inch of ground), 5kg plate jackknives, jumping lunges

Superset x 3

hanging knee raises, cable crunches (stack)

Hindu Squats

100

87 (failure, knee was giving me grief)

Superset x 3

back extn crunches, back extn.

Ankle rehab then stretch. I dunno what its called but theres an exercises where you're down like a sprint start then you just jump and swap your feet position around. Works the lower abs and legs.

Diet

M1. 1/2 cup oats, scoops iso, 3 egg whites

M2. Pre-workout 2 choc coins, frozen veg, 200 grams chicken, sweet chilli sauce

M3. Post-workout 2 scoops iso, 1/2 berry powerade.

M4. HPLC bar

M5. 2 small steaks, 200 grams chicken, veges

M6. 2 scoop casein shake

[two_phat]

what thermos are you using? You finding them effective or not??

[TheGus]

Got some of the old pitbulls, I think they definately help the energy levels. But are sickening to take first thing. They wake me up but then about 20 mins after taking them they f*ck with cardio. If I'm rowing or running I feel like throwing up and have to stop. :?

[poos_n_wees]

Happy Belated Birthday!! Can't believe you're only 18 :shock: Thought you were older for some reason

[Small]

yes i know, im older than him! who wuldve guessed !?

[TheGus]

It must be the guns :grin:

[TheGus]

19/11/08

12:30pm

Light upper body

Chin Ups

10, 6, 5

A1. Swiss Ball Pushups (feet up high on smith bar, hands on swiss ball)

15, 13, 14, 12

A2. Swiss Ball Supine Rows

10 x 4

Dips

15, 12, 10, 8

Medicine Ball throws then blurpee

10, 8 x 2

B1. CG Pullups

8, 6, 6

B2. Tricep Pushups

10 x 3

Pretty easy, nice and light. Might go heavy next week, main focus right now is getting a job and finishing my course. Diet has been okay, not great though.

So don't really care what I eat for the rest of the week. Will start something (and stick to it) next week.

[TheGus]

21/11/08

2:30pm

Power - Bench

Bench

60 x 10

80 x 8

90 x 5 (6th spotted)

90 x 4 (5th spotted)

90 x 4

80 x 6

DB Shoulder Press

22 x 10

26 x 8 x 3

Weighted Dips

+10kgs x 6, 8, 5, 5

Rotator Cuff work. Stretch. Home.

Going just for muscle gain now. Trying to get 40-60 grams carbs in every meal and 40+ protein. Last long shift at uni tomorrow so after that I can focus on the gym and nutrition more.

[TheGus]

22/11/08

12:30pm

2 1/2 hour wrestling class. So much cardio!

23/11/08

4pm

Power - Squat

Squat

BW x 30

60 x 10

100 x 10

130 x 8

140 x 5

140 x 2 (knee clicked)

140 x 4

130 x 5/6 (wussed out, half squat to finish)

Cable Shrugs

66 x 10

78 x 10

92 x 10

96 (stack) x 10 x 5

didn't mean to do so many sets, was waiting for back extn.

Back Extn

15kgs x 8 x 3

Pretty solid workout, carbing back up made a HUGE difference. Next week will organise a spotter and go for 1RM squat.

[TheGus]

24/11/08

Rest

[TheGus]

25/11/08

3pm

Push Day w/abs

Incline DB Press

warm-up

30kg x 12

33kg x 10

36kg x 8

A1. Decline DB Flies

13.5kgs x 10 x 3

A2. Decline DB Press

13.5kgs x 10 x 3

B1. Standing side raises

12.5kgs x 10 x 3

B2. Seated DB Front Raises

8kgs x 10 x 3

Dips

15, 12, 10

Dumbell Pullovers

30kg x 10

33kg x 5

30kg x 12

Tricep Pushdown

stack x 10

62kgs x 10 x 2 (with squeeze at bottom)

Back Extn Crunches

25, 20, 15

Hanging straight leg raises

10 x 3

Crunches

25, 20, 15

Then the lower ab routine we do at wrestling.

Diet is okay, not enough food/too many shakes though.

[TheGus]

27/11/08

Today I weigh in at 97kgs, hopefully some of its muscle but I've been really busy doing late nights editing eating pizza and chocolate. Kept protein high though.

7pm

Pull Day

15 minute run to gym

Chin ups (that 2kgs made a difference)

8, 6, 5

Tbar Rows

50kgs x 10

60kgs x 10

60kgs x 8

Close Grip Pull downs

66kgs x 12, 10, 8

Forearms are starting to get pumped now.

Alt Dumbell Curls

17.5kgs x 10, 8, 8 (e/s)

Preacher Curls

32kgs x 10 x 3

Incline Curls

15kgs x 10 x 3

15 minute run home

Felt like I was running with a cinderblock in each hand. Was gonna do traps before biceps but forearms were too fried.

[TheGus]

29/11/08

10am

Bench Day

Bench

bar x 20

60 x 10

90 x 5 (easy as)

105 x 1 (easy)

115 x 1 (PB!)

115 x 0 (stuck at bottom)

So that's where my weakness is, at the bottom of my bench. What should I do to improve this? Really wanna hit 120.

Dips

BW x 6 (warm up)

+10kgs x 12,

+10kgs x 10

+20kgs x 8 (last one spotted)

Then did some light shoulder press on smith machine, joint was giving me grief so slow and controlled.

Swiss ball elevated feet pushups

various heights x 5 sets (10, 8, 8, 10, 10)

12:30pm

Wrestling Training

Off to training now, woop woop!

[TheGus]

30/11/08

2:15pm

Squats

Squats

BW x 25

100 x 10

140 x 4

150 x 4 (belt on)

150 x 2

140 x ? (can't remember, was trying to rep it out, either 5-6)

100 x 15

SLDL

80 x 10

100 x 8 x 2

Leg Extns

90 x 10

stack x 10

stack x 10 (+3 RP)

It's way too hot to train! Wish I'd gone to the beach.