TheGus is baaaaaaaaaaaaack!

[Small]

Sick, taking a week off training, will ease into some cardio later this week.

watever..

tell them the real reason...wus!!

[biggurl27]

Oooh the plot thickens :-s And you were doing so well with all those PBs too

[TheGus]

Being sick sucks. I've lost weight and have been vomiting every morning this week. Can hardly eat. Feel so weak and sweating like crazy at work. Will hopefully be back eating/lifting next week.

[SoaringSwine]

Being sick sucks. I've lost weight and have been vomiting every morning this week. Can hardly eat. Feel so weak and sweating like crazy at work. Will hopefully be back eating/lifting next week.

Need one of these?

Just kidding. Hope you feel better soon.

[TheGus]

Haha f*ck you bro.

[TheGus]

Gonna have my first gym session back today, ate alot more yesterday but I still feel as weak as a kitten. Oh well, bring on Legs.

[TheGus]

21/12/08

11am-ish

Leg Extn

stack x 12 x 2

Leg Press

200kg x 12

240 x 12

320 x 5 (so hard)

280 x 6

Leg Curls

100lb x 12

120 x 8

120 x 7

dropset 120 x 6

90 x 6

60 x 6

Calf Raise

stack x 12

stack+80kgs x 10 x 3

For a week of being sick I only noticed small strength loss in leg press and extns. Calves and hammies were sweet! :grin: Be interesting to see how Chest goes tomorrow.

[runveerun]

Welcome back!! Glad to hear you're feeling better!

[TheGus]

22/12/08

9am

Crunches with twist

40

11am

Chest & Tris

Bench Press (1 sec pause on chest)

60 x 10

80 x 5

90 x 3

80 x 5 x 2

70 x 6

Dips

+20kgs x 6, 5, 5

BW x 12

High Angle Swiss Ball Pushups

10, 8, 7.

DB Incline Flies

17.5kgs x 10 x 3

V Tricep Pushdown

stack x 10 x 3

Pretty solid, lost lots of strength in bench though, 90 felt like 100. Weight bounced back up to 92kg. Was 91kgs on Saturday, 96kg before I got sick.

9:30pm

Crunches with twist

50

[TheGus]

23/12/08

9:30am

Crunches with twist

40

Rest Day.

2pm

10 minutes rowing, 2.5kms.

1:00am

Crunches with twist

40

Edit: Updated *yawn*

[TheGus]

26/12/08

10pm

40 twisting sit ups.

27/12/08

8am

20 mins rowing.

11:30am

45 twisting sit ups.

2pm

Back

Deadlifts

60 x 10

100 x 10

100 x 8

100 x 10

60 x 12

Wide Grip Pull Ups

10, 7, 6

Seated Close Grip Row

72 x 10 (form was sloppy)

66 x 10 x 2

Bent over flies

5kg x 10

10kg x 10 (lower back pump)

Wow getting back into deadlifts was bloody hard. Got some chalk for xmas from my sister which helped me focus on form though.

[TheGus]

First session of 2009

04/01/09

10:15am

Legs and abs

ATG Squats

bar x 15

100 x 12

140 x 4

140 x 3

100 x 10 x 2

Ahhhh! Sore bum!

Leg Curls

110 x 12

110 x 10

Drop-set 110 x 8, 80 x 6, 50 x 8

Standing Calf Raise

206kgs x 10

226kgs x 10 x 2 (PB!)

Back extn sit ups

30

+10kgs x 12 x 3

Swiss Ball jackknives

20 x 2

Back extn oblique crunches

15 es

12 es

Leg Extn

stack x 12

Note: cannot physically load up calf raise anymore. stack + 5x20kg plates on top.

[TheGus]

05/01/09

12:30pm

Chest

Light warm up.

Bench

60 x 6 warm up

100 x 2 (+2 spotted) extra wide grip accidently

80 x 6

80 x 5

80 x 5 (+2 spotted)

DB Incline Flies

17.5kgs x 10 x 3

Dips

BW x 12, 8, 9

Cable Crossovers

26 x 10 x 3

Swiss Ball Pushups

6 lol tris and chest fried. Ended workout here.

Chest looks and feels bigger and fuller but my strength is crud. I've improved my benching form though so I should see a strength increase over the next few weeks. :grin: Feel like I've dropped fat and muscle over Xmas with being lazy with eating. 92kgs today.

9:10pm

Cardio

10 mins skipping followed by 10 mins HI rowing.

[TheGus]

07/01/09

6:45pm

Back and Biceps

Wide Grip Pull Ups

10, 7, 5

Bent Over Rows

60 x 10

85 x 10 x 3

Barbell Bicep Curls

38 x 10, 8, 8

One Arm Dumbell Rows

30 x 10

40 x 8 x 3

Close Grip Lat Pulldown

60 x 10, 8, 7

Alt Dumbell Curls

22 x 10 (5es)

Forearms too sore now. Skin splittingly pumped. Always happens on back day.

[TheGus]

08/01/09

10am

Core

Sit Ups on back extn

10

+15kgs x 15 x 3 (PB!)

Hanging Stiff Leg Raises

15, 16, 15

Decline Twisting crunches

10

+10kgs x 16, 10

A1. Lying leg raises

15 x 3

A2. Oblique crunches on back extn

12es x 3

Russian twists on back extn

10kgs x 50

70 sec prone hold.

[ohjoshua]

"Got some chalk for xmas from my sister which helped me focus"

you snorting it before sets?

[TheGus]

Not worrying about grip strength helped me focus on form. :wink:

[TheGus]

09/01/09

7am

Shoulders

DB Shoulder Press

15 x 10

26 x 10

30 x 9, 7, 8

Shrugs

60 x 20

100 x 12

120 x 8, 6

Side Raises

15 x 10 x 3

Rear Delt Machine

14 (80lbs) x 10 x 3

Front plate raises

20 x 15, 12

Dumbell Shrugs

44.5 x 10 x 2

[TheGus]

11/01/09

7pm

Twisting sit ups.

40

[TheGus]

12/01/09

8:20am

40 twisting sit ups

7pm

Legs

Squats

60 x 10

100 x 5

135 x 5 x 4

135 x 4

Leg Press (toes pointed in slightly)

200 x 10

240 x 10 x 3

Seated Calf Raise (smith machine)

60kgs x 20

100kgs x 20 x 2

Stiff Legged Deadlifts

60 x 20

80 x 15

80 x 10 (dead)

[TheGus]

13/01/09

8:30am

Chest, biceps

Flat DB Bench

20 x 15

40 x 7 x 3

Decline BB Bench

60 x 10

100 x 4

100 x 3

A1. Incline DB Flies

20 x 10 x 3

A2. Incline Press

20 x 6

20 x 4

20 x 3

Alt DB Curls

20 x 12 (es)

20 x 10 (es)

20 x 8 (es)

Started doing other curling stuff but I was too fatigued. Still fucked from legs last night.

[TheGus]

Had a big rest day today. Looking forward to training back and triceps tomorrow night. Gonna start really pushing it at the gym cause lately I haven't been making the strength gains that I want to be making.

[Creatine]

Note: cannot physically load up calf raise anymore. stack + 5x20kg plates on top.

Have you tried doing one legged standing calf raises?

[TheGus]

Nope. Might give that a go.

15/01/09

9:50am

Back, triceps

Weight Wide Grip Pull Ups

BW+2.5kgs x 10(PB!), 8+1 kip up, 5

Deadlifts

60 x 10

100 x 5

140 x 3 (PB!)

150 x 0

150 x 1 (PB!)

Close Grip Seated Row

72 x 10 x 2

72 x 9

A1. Dips

BW+20kgs x 7, 6, 5

A2. Straight Arm Rope Pushdown

38 x 15

44 x 12 x 2

Pretty stoaked with PBs! Especially Deadlift, blew my goal out of the water with 150. Now just gotta get 120 Bench and 170 Squat!

GYM GUS BABY!

[Small]

GYM GUS BABY!

:pfft:

yes/no??