TheGus is baaaaaaaaaaaaack!

[TheGus]

10/02/09

Rest

11/02/09

7:30pm

Back

BW Wide grip pull ups

10

7

5

Deadlifts

60 x 10

100 x 5

130 x 5 x 5

Wide Grip Seated Rows

54 x 10

54 x 12

60 x 10 x 8 (short rests)

Rev Flies Machine Dropset

14 x 8

10 x 8

7 x 8

4 x 8-10 (cant remember)

12/02/09

7:10am

Chest

Incline DB Bench

26 x 10

33 x 10

40 x 7 PB

40 x 6

40 x 5

40 x 4

Dips

BW x 10

+20kgs x 5

BW x 12 x 2

Flat Flyes

20 x 10 +5 presses

20 x 10

20 x 8 ds 12.5 x 8

15 x 12

DB Pullover

30 x 15

40 x 10

40 x 8

40 x 7 x 2

Good train, everything felt lighter than normal. I'm enjoying this slow bulk I've started.

[TheGus]

13/02/09

11:15am

Hamstrings, calves

DB SLDL

12.5 x 20

30 x 12

50.7 x 7 x 3

Walking DB Lunges

26 x 20

26 x 12

26 x 16

Hamstring Curls

90 x 12

90 x 10 x 2

seated calf raise

60 x 20

100 x 16

140 x 0 (couldn't get off rack, bar bending too much)

100 x 16

Standing calf raise dropset (no rest)

226 x 15

206 x 8

186 x 8

166 x 8

146 x 10

126 x 10

With the DB Lunges, I was really focusing on using my hamstrings instead of my quads to pull myself forward. Good burn.

[TheGus]

16/02/09

7:15pm

Shoulders and Biceps

Shoulder Press

16kg x 12

27kg x 12

30kg x 10

30kg x 10

30kg x 8

Upright Rows

47kg x 12

57kg x 8

47kg x 10

Shrugs

60kg x 10

100kg x 10

140kg x 6

140kg x 5 x 2

Alternate DB Curls

25kg x 8es

25kg x 7es

22.5kg x 8es

Side Raises

12kg x 12

13.5kg x 10

12.5kg x 10

A1. Arnold Press

16kg x 10 x 3

A2. Concentration Curls

16kg x 10

16kg x 8

16kg x 6 (massive pump)

Good wee workout, but just the build up for this mornings main event.

17/02/09

7:20am

Quads

Squats

60kg x 10

100kg x 5

140kg x 1

160kg x 1

170kg x 1 (PB!!!!!!)

180kg x 0 (stuck at bottom, felt good though)

100kg x 10

Leg Press

200kg x 10

240kg x 10

320kg x 8 (PB!)

320kg x 8

Feeling stronger, getting heavier too. Woop woop!

[TheGus]

Ugh. Got chaffing today at work, so fucking sore. And then on the walk/slow waddle home I got passed by somebody on a zimmer frame.

[tikalosh]

Ugh. Got chaffing today at work, so fucking sore. And then on the walk/slow waddle home I got passed by somebody on a zimmer frame.

maybe gym rat got let out early today

[Small]

how the heck do u get chaffing doing what u do? :pfft:

[TheGus]

18/02/09

7:45pm

Back and bis

Wide Grip Pull Ups

BW x 10

Supine Rows

15

+5kgs x 10 x 2

+5kgs x 9

One Arm DB Rows

50.7kgs x 7

50.7kgs x 8 x 2

A1. CG Seated Row

60 x 12

66 x 10 x 2

72 x 10 ds 48 x 10 ds 24 x 10

A2. Wide Grip Straight Arm Push Down

wu 24 x 10

30 x 8

24 x 10

Preacher Curls

37kg x 10 x 2

ds 27kg x 10

A1. Rear Delt Machine

13 x 10 x 2

A2. Alt DB Curls

16kg x 10es

16kg x 8es

Kinda average workout. Didn't have much energy.

[TheGus]

how the heck do u get chaffing doing what u do? :pfft:

My work involves quite a bit of walking and the occasional sprint.

[TheGus]

19/02/09

6:40am

Chest

BB Bench

20 x 20

60 x 10

80 x 5

100 x 3 x 6 (alot of it spotted)

DB Inclines

40 x 5

30 x 9

30 x 8

30 x 6 (pumped as)

Dips

BW x 12

+5kg x 10

+5kg x 8

BW x 10

Flies

16 x 10 (+6 presses)

16 x 10 (+2 presses)

17.5 x 8

Then tried some swiss ball push ups but chest was gone.

Okay so this morning I trained on a sample packet of superpump. Felt like my endurance was down, dunno if that was the product or the time of day or my recent lack of sleep. Gonna mend that by eating shit loads today, going to bed early, sleeping in tomorrow and training in the evening.

[Small]

My work involves quite a bit of walking and the occasional sprint.

haha um k walked past there yesterday didnt see no one on point!! tisk tisk :naughty:

[TheGus]

20/02/09

4:40pm

abs

15 minute road run to gym in wet.

Roman chair sit ups

10

+20kg x 15 x 3

Hanging stiff leg raise

15 x 3

Cable crunches

54 x 12 x 3

66 x 5 (lifting me off the ground)

60 x 10

Lower ab exercise from wrestling.

Decline sit ups

20, 10

20 minute run home. Very wet.

[TheGus]

Got no internet now that I've moved out. So... seeya journal!

[TheGus]

Yo!

Still training... Keeping a paper journal for my latest mass building routine. Trying to hit the 100kg mark before I cut down for summer. I'm currenty sitting around the 97kg mark. Only supplementing with protein and eating whatever the f*ck I want.

Anyway, I've got my last months training and I hope to be able to update it every week from now.

Week 1

Monday 03/08/09

SQUAT

Squats 60%

115kg x 8 x 3

Dumbell Shrugs

50.7kg x 10 x 4

Leg Press

240 x 10

280 x 10

340 x 8

360 x 6 x 2

Wide Smith Squats

110 x 6 x 2

120 x 6

Leg Extn

106 x 10

116 x 10 x 2

Leg Curls

120 x 10

130 x 10

130 x 8

Wednesday 05/08/09

BENCH #1

Bench 60%

72.5kg x 8 x 3

CG Bench

60kg x 10

70kg x 8

65kg x 10 x 2

Incline Bench

80kg x 5

75kg x 5, 4

65kg x 6

Dips

BW x 9 x 3

DB Shoulder Press

26kg x 6

22.5kg x 7

20kg x 8 x 2

Tricep Pushdown

74kg x 8

76.5kg x 8 x 3

Friday 07/08/09

DEAD

Deadlift 60%

120kg x 8 x 3

Shrugs

120kg x 5

100kg x 10 x 4

Bent over rows

80kg x 10

90kg x 8

95kg x 6

90kg x 6

Seated Rows

66 x 8

72 x 8

78 x 8

Pulldowns

60 x 8 3

DB Rows

40 x 5

(ran out of time)

Was also meant to do a second bench session but wrestled on Saturday.

[TheGus]

Week 2

Monday 10/08/09

SQUAT

Squat 65%

125kg x 6 x 3

BB Shrugs (straps)

100kg x 10

140kg x 10 x 3

150kg x 10

Leg Press

240kg x 10

280kg x 10

320kg x 8

360kg x 6 x 2

Wide Smith Squats

120 x 6 x 2

Leg Curls

130 x 10

150 x 8

130 x 10

Wednesday 12/08/09

BENCH #1

Bench 65%

77.5kg x 6

80kg x 6 x 2

CG Bench

65kg x 10

70kg x 10 x 2

65kg x 10

Incline Bench

70kg x 6

75kg x 6

80kg x 5

80kg x 4

Dips

BW x 8

BW x 7 x 2

DB Shoulder Press

20kg x 8

22.5kg x 8 x 2

25kg x 8

Tricep Pushdown

76.5kg x 8

79kg x 8 x 3

Friday 14/08/09

DEAD

Squats

60kg x 12

100kg x 10

120kg x 8

Deadlift 65%

100kg x 6

130kg x 6 x 3

Shrugs

100kg x 10

150kg x 10

150kg x 8

140kg x 10

Bent over rows

80kg x 10

90kg x 8

100kg x 6 x 2

Seated Rows

78kg x 8 x 2

84kg x 8

Pulldowns

60kg x 8

66kg x 8 x 2

One Arm Rows

40kg x 8

44.5kg x 8 x 2

Saturday 15/08/09

BENCH #2

Bench

70kg x 10

75kg x 12

75kg x 11

Incline Bench

60kg x 10

70kg x 10 x 2

BB Shoulder Press

behind neck

50kg x 8

50kg x 7 x 2

infront

50kg x 7

50kg x 8

50kg x 7

Side Raises

20kg x 8

22.5kg x 8

20kg x 10

Skull Crushers

37kg x 8

42kg x 6

37kg x 6 x 2

[TheGus]

Week 3

Monday 17/08/09

SQUAT

Squats 70%

132.5kg x 5 x 3

Shrugs

140kg x 10 x 4

Leg Press

300kg x 10

340kg x 8

380kg x 6 (PB!)

400kg x 5 (PB!)

Wide Smith Squats

120kg x 6

130kg x 6 x 3

Leg Extn

116kg x 12

125kg x 10 (PB!)

125kg x 9

(note: this is the stack with 2 10kg dumbells and a 9kg dumbell balanced on top)

Leg Curls

150kg x 8

130kg x 9

Wednesday 19/08/09

BENCH #1

Bench 70%

85kg x 5 x 3

CG Bench

70 x 10 x 2

70 x 8

Incline Bench

80 x 6 x 2

80 x 5

Dips

BW 10 x 2

BW+2.5kg x 8

DB Shoulder Press

26 x 7 x 2

22.5 x 9

22.5 x 8

Tricep Pushdown

76.5kg x 8

79 x 8 x 2

79 x 7

Saturday 22/08/09

DEAD

Squats

80 x 12

100 x 10

Deadlift 70%

140 x 5 x 3

Shrugs

140 x 10

150 x 8

140 x 10 x 2

Bent Over Rows

80 x 12

100 x 8 (PB!)

120 x 4

100 x 6

Seated Rows

84 x 8 x 3

SLDL

38 x 10 x 3

Just had shit on on Friday so had to drop BENCH #2 again! Not good.

[SoaringSwine]

Welcome back Gus :grin:

[TheGus]

Cheers Swine! I'm keen to get in on that race to 200kg squat. :grin:

I'm still wrestling, was just in a music video for a New Zealand rock band called these four walls.

Pretty awesome band actually and the video was fun as to shoot. First appearance at 2:46 getting dropkicked in the face.

Week 4

Tuesday 25/08/09

SQUAT

Squat 75%

142.5kg x 4 x 3

Shrugs

140kg x 10 x 3

160kg x 8

Leg Press

300kg x 10

340kg x 8

380kg x 6

400kg x 6 (PB!)

Wide Smith Squats

120kg x 6

140kg x 6

140kg x 5

Leg Extn

116 x 10

125 x 10 x 2

Leg Curls

130 x 10 x 2

130 x 8

Wednesday 26/08/09

BENCH #1

Bench 75%

90kg x 4 x 3

CG Bench

70kg x 10

70kg x 8

70kg x 9 x 2

Incline Bench

80kg x 7 (PB!)

80kg x 6

80kg x 5

Dips

BW+2.5kg x 10, 9, 8

DB Shoulder Press

26kg x 7

25kg x 7 x 2

25kg x 6

Tricep Pushdown

79kg x 10

79kg x 9

79kg x 8 x 2

Friday 28/08/09

DEAD (forgot straps, moron...)

Squats

60kg x 12

100kg x 10

120kg x 8

Deadlift 75%

150kg x 4 x 2

150kg x 3 (no grip)

Shrugs (on calf raise machine)

128.5kg x 12 x 4

Chin Ups

7, 6, 5

Bent over rows

80kg x 10

90kg x 8

95kg x 5

Seated Row

84kg x 8

78kg x 8

78kg x 6 (grip gone)

[Mike Zero]

Good to see you're still training hard, bro. Loved the video!!! :grin: :grin:

[Luigi]

welcome back gus! whos the dude at 2:20 he looks tank !

[steak]

Cool Vid...good work on the training :clap:

[runveerun]

Your journal confused me! The first page looks like it was written last week ie 30 August but it was LAST YEAR!

Welcome back Gus! :grin: :clap:

[poos_n_wees]

You're back! \:D/

A while ago there was a set on 20/20 about wrestling in NZ.. thought of you :nod: Did you know those people?

[Pseudonym]

welcome back gus! whos the dude at 2:20 he looks tank !

Is that Jamie Cameron?

[jono]

strong as hell man

[TheGus]

Good to see you're still training hard, bro. Loved the video!!! :grin: :grin:

Cheers dude. Cool to see you still visit this site. I'm still trying to catch up to you, you massive mother f*cker.

welcome back gus! whos the dude at 2:20 he looks tank !

welcome back gus! whos the dude at 2:20 he looks tank !

Is that Jamie Cameron?

I know he's definitely Jamie someone, dunno what his last name was. Cool fella.