TheGus is baaaaaaaaaaaaack!

[TheGus]

Yes.

:wink:

Been away for a few days. Took my dumbells with me and had a shoulder workout on Sunday.

20/01/09

7pm

Arms/forearms

Dips

BW x 20 x 2

Wide Grip Pull ups

BW x 10, 8

A1. Overhead DB Press

40kg x 10 x 3

A2. Alt DB Curl

17.5kg x 12, 10, 10 (es)

Cable Curl

32 x 20

38 x 15 x 2

DS - 38 x 12

20 x 10

11 x 10

Rope Pushdown

38 x 16

44 x 10

44 x 8

Then finished off with some forearm curls which i havent done for ages!

[Small]

:grin: :grin:

[TheGus]

21/01/09

6:45pm

Legs

Squats

100 x 10 warm up

140 x 5

155 x 1 (easy)

170 x 0

170 x 0

100 x 10 failure

Leg Press

200 x 10 warm up

280 x 8

320 x 5

240 x 12

Stiff Legged Deads

60 x 10 warm up

100 x 10 x 2

100 x 8

Way too tired for calves. Missing those 170s fucked me up for the rest of the workout.

[TheGus]

22/01/09

7pm

Wrestling Training, was fairly light, just getting back into it.

9:40pm

Road run. Got about 2/3 of the way round my circuit and got a mean stitch, so had to walk a good 6-7 minutes. Then I sprinted the rest of the way home (obviously with walking rests in between bursts of sprinting).

[TheGus]

23/01/09

7am

Back and abs

Wide grip pull ups

+5kg x 8(PB!), 5, 4

One Arm DB Rows

44.5 x 10 es

44.5 x 8 es

50.7 x 6 es (PB!)

Tbar Rows

50 x 10

70 x 8 x 2

Bent over flies

15 x 8

12.5 x 10 x 2

Supine Rows

10 x 3

A1. Weighted back extn crunches

15kg x 20, 15, 12

A2. Lying leg raises

20, 15, 12

[ohjoshua]

Nice PB on the DB rows... thats nice and heavy mate good job.

[TheGus]

25/01/09

4:45pm (gym shuts at 5!)

Dips

BW x 10 x 2 Warm up

+40kgs x 3

+20 kgs x 6, 5

Flat flies

20 x 10 + 10 presses

20 x 10

20 x 8

Swiss ball pushups with feet up high

8 x 2

Grrr, I thought they shut at 5:30.

[Luigi]

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!

geez you have nearly caught up to me :shock:

[TheGus]

Cheers bro. Doubt I'll keep up now that you're on a cycle though.

Starting a new split next week. Mike Zero special. 6 days on, 1 day rest plus any rest days I feel I really need. I've started listening to my body alot more and not pushing it when I'm already burnt out.

New Split. Still gonna max out 3 lifts every month. So week 1 - 6-8 reps, week 2 - 5 reps, week 3 - 3 reps, week 4 - max out, week 5 - deload.

Back - Deadlifts

Chest - Bench

Hammies, calves

Shoulders

Arms

Quads - Squats

Rest

[TheGus]

27/01/09

11am

Legs

Squats

60 x 10

100 x 6

140 x 8 x 2 (whoop whoop)

140 x 5 x 2

SLDL

80 x 15

100 x 10

120 x 6

Walking DB Lunges

25s x 20 x 2

25s x 16 then fall over. LOL.

Nice quick leg workout. Really strong squatting, was not expecting 8 reps.

[soundsgood]

Starting a new split next week. Mike Zero special. 6 days on, 1 day rest plus any rest days I feel I really need. I've started listening to my body alot more and not pushing it when I'm already burnt out.

Damn, I'd be getting tired with 6 on one off bro :shock: you're a machine!

Good work on the squats BTW! \:D/

[laurasaur]

lol I fall over quite often doing walking lunges too I try in do them in room away from other people so that no one sees me tipping lol. I agree, 6 days on, woah, hardcore!!

[Small]

tamro move to later.

day was actually today not 2mro my bad :oops: and it ended up being in town anyway..

holla at u soon, keep pumping :twisted:

[TheGus]

Sweet as. I've been training at shit times anyway, stupid long hours at work. :?

28/01/09

8pm

sprint session

5 minute warm up jog

100m's, 30 sec rest x 2

90m's, 30 sec rest x 2

...

...

til

20m's, 30 sec rest x 2

Really fucking hard, 30 seconds rest is a killer, was spitting and coughing like crazy.

[biggurl27]

Spitting ewwwwww sounds harsh

[Gym rat]

I agree as well doing weights six days in a row that dose sound hard core.

[Varven]

I hope you're eating like food's going out of fashion and using some decent supplements ... or you'll overtrain easily ...

heavy Compound movements stress your CNS... HIIT stresses it further....

Up your intake of L glutamine, vitamin C, ZMA, B vitamins, and any other immune system support ...

[TheGus]

02/02/09

1pm

Quads

Squats

60 x 12

100 x 6

140 x 6

140 x 6

150 x 4

150 x 3

Leg Press

I can't really remember, I *think* the heaviest I went was 270 for 5 reps.

Leg Extn

84 x 10

stack x 10 x 4

1 set on adductor machine. Inner thigh was already sore as.

Finished with some weighted back extn crunches and straight leg raises to blast abs a bit.

Was cool training with Small today, she's a cool chick, strong too . I was still a bit sore from wrestling on Saturday night but it was still a good train.

Tomorrow - rest. Then Wednesday I start my 6 day split with Back first followed by sprint training in the evening.

[Small]

dare you to say it!

dare you! :pfft:

[teamfatboy]

Say what - didja whip him good, huh?

I think there's a story coming out...true or not, who cares :grin:

[TheGus]

dare you to say it!

dare you! :pfft:

No way!

[TheGus]

03/02/09

Rest rest rest. Carbed up a bit tonight too cause tomorrow is gonna be a big day. First day on my 6 day split with back in the early morning then a sprinting session around 8pm.

Gonna get up at 6am and have a bigger breakfast than normal and hope I can deadlift at 7am. :pray:

[TheGus]

04/02/09

7:20am

Back

Deadlift

60 x 12

120 x 8

120 x 6

was meant to do more but felt sick so just left it. Wussed out.

Wide Grip Pull Ups

BW+5kg x 8

BW+5kg x 5 + BW x 1

BW+5kg x 4 + BW x 2

Seated Row (good form)

66 x 10 x 3

Back Extn

10kg x 10 x 3

[TheGus]

05/02/09

10:15am

Chest

Bench

60 x 10

85 x 7

85 x 6 x 3 (spotted)

Incline Flies

17.5 x 8 + 6 presses

17.5 x 10 + 4 presses

17.5 x 10 + 4 presses

A1. Dips

BW x 12

BW x 10

BW x 9

A2. Cable Cross Over

20 x 12

26 x 10

20 x 12

Dumbell Skull Crushers

10 x 12

12.5 x 10 x 2

06/02/09

12:30pm

Hamstrings, calves

SLDL

100 x 12 x 2

100 x 10

Stretching at bottom, lower back pumped.

Good Mornings

bar x 10

60 x 6 (lower back too pumped)

bar x 10

Leg Curls

90 x 10 x 3

Standing calf raise

126kg x 10

226kg x 10 x 3 + 20 BW calf raise x 3

[TheGus]

07/02/09

Did an upper back workout with a mate. Lots of supersets and supine rows and junk.

08/02/09

No sleep, hungover, worked 8 hours, rest day.

09/02/09

8:20pm

Quads

Squats

60 x 10

100 x 10

155 x 3 x 4

155 x 2 (hit squat rack coming up, killed momentum and hurt like a bitch)

155 x 2 (too tired after failure)

Leg Extn

stack x 20

1 min wallsit

stack x 10

30 second wallsit

stack x 12

30 second wallsit

Then the gym closed at 9pm. Not bad. Maxing out next week, will nail 170 this time.