TheGus is baaaaaaaaaaaaack!

[TheGus]

01/12/08

Rest.

02/12/08

Trained with a couple of mates from school today.

10:40am

Chest, Delts, Tris and Abs

DB Incline Bench

17.5kg x 12

30 x 10

36 x 9

36 x 8

36 x 7.5 (spotted to 8)

A1. DB Flat Flyes

20kgs x 10, 8, 8

A2.DB Press

20kgs x 10, 8, 6

DB Arnold Press

15kgs x 10

17.5kgs x 10, 8

Dips

13, 12, 10

DB Side Raises

11kgs x 10

15kgs x 10 x 2 (PB!)

Back Extn Crunches

25, 20, 17

Hanging Leg Raises

16, 20

Decline Cable Crunches

various weights x various sets x various reps (really hard exercise. had to experiment a bit to get it)

Tricep Pressdown

stack x 12, 10, 8 (short rests)

Long workout, as they always are when you train with someone.

[laurasaur]

solid workouts!!

[two_phat]

thats an intense w/o - nice!

nice squats! whats your pb?

[TheGus]

Current Squat PB is 160. Goal is 170, gonna try 165 next time I think.

[biggurl27]

That is a lot of weight man, shit imagine what you will be doing in like 15 years when you are an old fart like me haha

[TheGus]

That is a lot of weight man, shit imagine what you will be doing in like 15 years when you are an old fart like me haha

Pfft, you're not old BG!

I saw this doco the other night called bodybuilding pensioners. 70yr olds competing. They were in excellent shape as well. So you've got a few more decades of training years to come!

[laurasaur]

lol what an awesome doco do you know what channel it was on??

[TheGus]

Documentary channel.

[laurasaur]

Documentary channel.

cheers ill see if its screening again so i can record it sounds epic lol

[TheGus]

03/12/08

7pm

Legs

ATG Squats

20kgs x 20

60kgs x 12

100kgs x 10

120kgs x 8

120kgs x 8

120kgs x 6

DB Jump Squats (3 count pause at bottom, jump as high as possible in air)

17.5kgs x 10

22.5kgs x 10 (fucking struggle)

Calf Raises (haven't done calves in bloody ages)

126kgs(stack) x 13

166kgs x 10

206kgs x 10 (PB!)

206kgs x 8

186kgs x 10

186kgs x 10

186kgs x 8

166kgs x 11

166kgs x 10

166kgs x 9

166kgs x 8

Walking DB lunges

26kgs x 20 paces x 2 (PB! - glutes on fire)

I am completely drenched in sweat. Seems my gym also doubles as a GIANT SAUNA in summer, every single fan was on and the guys working there were even sweating! Made ATG Squats quite unpleasant.

P.S. I love bulking!

[Flamer]

Nice effort bud!

PS - who doesn't love bulking! :pfft:

[TheGus]

05/12/08

8:35am

Pull

Warm up with some chins then

CG Seated Row

72 x 10 x 3

Lat Pulldown

66 x 10

66 x 8 x 2

Bar Curls

36 x 10 x 2

36 x 8

One Arm Preacher Curls

16 x 8 x 3 (es)

DB Shrugs

33 x 12

44.5 x 10 x 3 (last one SS with seated shrugs 22.5kg x 10)

Then a shit load of rotator work. Done in 45 minutes.

[TheGus]

Oh My God!

My calves were so fucked today. 9 hour shift on my feet today absolutely killed me. And then the walk home was the nail in the coffin. Both calves were skin splitingly pumped all day.

[TheGus]

08/12/08

1:30pm

Deload - Bench

Bench

60kgs x 3 x 3 (explosive, fast)

80kgs x 5 x 5 (easy)

60kgs x 3 x 5 (explosive, fast)

Flat flyes

15kg x 10 x 3 (slow)

Dips

BW x 10 x 3

10 minutes HIIT treadmil

Really easy workout, nothing to failure. Only thing at 100% was the fast benching. Felt like a good deload. Maxing out squats tomorrow! I'm so excited.

[TheGus]

09/12/08

1pm

Max OUT - Squats

Squats

60 x 10

100 x 5 (feeling good)

140 x 1

160 x 1 (=PB)

170 x 0 (just missed, not low enough)

165 x 1 (slow as all hell, got it though, PB!)

SLDL

60 x 12

100 x 8

100 x 8

100 x 5

Having grip issues. Will try these first next time.

Leg Extns

stack x 15 (PB!)

stack x 13

stack x 12

Back Extn

+20kg x 8 x 2

Woop woop. Double PB workout. I love bulking. Up to 97kgs. Definately a bit of fat in there but am feeling all around strong. Chin ups will be another story though I bet. :grin:

[two_phat]

nice squats - well done on the PBs!

[TheGus]

10/12/08

5pm

Bit of back, traps and core

Wide grip pull ups

8, 6, 5

Shrugs

60 x 20

100 x 10 x 3 (grip failing in each set, 1 regrip per set)

CG chins with feet straight out infront

10, 6, 5

Back Extn crunches

20

then bam, lower abs flare up.

20, 15

Decline Crunches

+10kgs x 12 x 2

+0 x 12

Floor Crunches

20 x 2

15

1 minute prone bridge. Done. Feel sick now. Gonna go lie down :?

[Small]

Feel sick now. Gonna go lie down :?

pm me back you wuss, dont be getn all afraid :pfft:

[TheGus]

I already replied. And I'm definitely afraid. :wink:

[ohjoshua]

10/12/08

Shrugs

60 x 20

100 x 10 x 3 (grip failing in each set, 1 regrip per set)

this must be pissing you off....

are you,

using a proper bar?

using an ulternate grip?

using chalk?

With a wet hand i cant open the bathroom door.

[TheGus]

Yeah it's fucking annoying.

I use an overhand grip, but the bars at my gym are quite worn so that doesn't help. Would you suggest alternating grip, even for shrugs? A mate of mine has some straps I might be able to borrow, and I'm thinking of buying some rock climbing chalk.

[TheGus]

From the end of september.

New Goals

120kg+ Bench (Current PB: 2 at 100)

170kg+ Squat (Current PB: 3 at 145)

140kg+ Deadlift (Current PB: 8 at 105)

Almost there on all counts.

Current PB's

Bench 115kgs

Squat 165kgs

Deadlift 130kgs

[SoaringSwine]

From the end of september.

New Goals

120kg+ Bench (Current PB: 2 at 100)

170kg+ Squat (Current PB: 3 at 145)

140kg+ Deadlift (Current PB: 8 at 105)

Almost there on all counts.

Current PB's

Bench 115kgs

Squat 165kgs

Deadlift 130kgs

Again I can't understand your numbers. Your squat shouldn't be anywhere near that far above your deadlift! You should vid you squat and deadlift form...

[TheGus]

I think the strength is there, just hate deadlift form. Will definitely work on it.

12/12/08

8:30am

Chest and biceps

DB Incline Bench

15kg x 10

30 x 10

40 x 7 (PB!)

40 x 5

30 x 12

DB Hammer Bench

30 x 9

30 x 8

30 x 8

Dips

+10kg x 8, 6

BW x 10

Barbell Curls

36 x 12 (PB)

38 x 10 x 2 (PB!)

Cable Cross Over

20 x 10

32 x 10, 8

Alt DB Curl

15 x 10 x 2(es)

Swiss Ball Push Ups (feet elevated)

10 x 3

Concentration Curl

17.5kgs x 10

Dropset

17.5 x 10

9 x 10

4 x 20

PUMPCITY! Arms are fucked now and chest was pumped as. :grin:

[TheGus]

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