TheGus is baaaaaaaaaaaaack!

[TheGus]

Unfortunately my membership isn't under the name "TheGus" so I doubt you'd be able to find me. Although I'm probably the only Gus at my gym. Got photo's now, just waiting for my profile one on the site to get uploaded.

Had a bit of a chocolate feast this morning. Sisters birthday, she got roses and she's super-picky so i get the mint, coconut and cheesecake ones! Woop woop! Only been getting under 6 hours sleep the last 3 days, so that'll f*ck my bench up no doubt, and my training partner wussed out of todays session so no spot. Looks like it's gonna be a great workout :roll: , not expecting any PBs! :?

Oh and I just finished my creatine loading phase (30gram a day) and now doing maintenance phase (15 gram a day, 10 post workout, 5 morn or night). Hoping to see some more strength gains soon, weighing 96kgs at the moment.

[TheGus]

12/10/08

Training

1:45pm

Hypertrophy workout - Chest, Back, Biceps

Deep DB Bench

30 x 12

36 x 10

44.5 x 4 (not used to this weight, not deep enough)

40 x 8

Chin-ups

8, 6, 4.5

A1. Incline Flies

17.5 x 12, 20 x 10 x 2

A2. Alt DB Curl

17.5 x 8es, 20 x 8es x 2

Bent Over BB Row (playing with form, finding my most comfortable form)

50 x 10

60 x 10

70 x 12

80 x 7

70 x 8

Concentration Curl

17.5 x 10es

17.5 x 10es + 2 NR

Felt so tired after chin ups. Need to nap, but off to uni til midnight .

Diet HAHAHA!

[poos_n_wees]

Felt so tired after chin ups. Need to nap, but off to uni til midnight .

Exams and stuff coming up?

Diet HAHAHA!

:pfft:

[in_the_making]

Nice work on the class/wrestling/push ups man!

Powerades are shit bro, you should give those up. Whats your food going to be like? Hope some vege and chicken :nod:

powerades arent good?

:shock: what do you drink then? :?

[Flamer]

Nice work on the class/wrestling/push ups man!

Powerades are shit bro, you should give those up. Whats your food going to be like? Hope some vege and chicken :nod:

powerades arent good?

:shock: what do you drink then? :?

Water, water, water, water (in between black coffee & Coke Zero :pfft: )

[biggurl27]

May as well pour 1/2 a cup of sugar in a class of water stir it up and skull haha

Yep for me its oodles of water, green tea, herbal teas and black coffee, big emphasis on the water and green tea :wink:

[TheGus]

MMMM Sugar water!

Just started my new routine, thanks to Varven for all the info on it. It's a killer.

13/10/09

Training Rest

Diet Average, at BK had one of those tendergrill burgers with lite mayo, wish I had just gotten the bbq bacon double cheese to be honest. Average burger.

14/10/09

Training

2pm

PL Day 1 - ME Posterior Chain

Main Ex. Deadlift

60 x 12

100 x 8

110 x 8

110 x 5 (calluses hanging by a thread)

110 x 8 x 2 (man'd up)

Supp Ex. Box Squats

60 x 10

80 x 8 x 4

First time doing them, these are cool, I like them.

Assist Ex. Back Extn

8

+ 5kgs x 8

+ 10kgs x 8

+ 15kgs x 8

Hadn't done these in a while.

Took just over an hour, deadlifts took ages, so much energy. Form felt alot better, mate at the gym said so too. I'm happy. I think I wasn't digging my hips deep enough before, if that makes sense. Tomorrow, ME Pressing!

Diet Very clean. Mainly good carbs and lots of protein. Are noodles good carbs? I love ramen. :grin:

[TheGus]

Woah, sore today. My entire back, lower to traps, won't need to include any upper back in todays pressing workout! :grin:

[poos_n_wees]

Main Ex. Deadlift

60 x 12

100 x 8

110 x 8

110 x 5 (calluses hanging by a thread)

110 x 8 x 2 (man'd up)

Supp Ex. Box Squats

60 x 10

80 x 8 x 4

First time doing them, these are cool, I like them.

Nice work on the deads! The numbers you're pushing on the box squats aren't too shabby either I hate those mothers.. painful as hell :twisted:

Ramen noodles are delish. The average breakdown of them (per 100g) according to USDA is:

Cals - 453

Protein - 9.3g

Carbs - 65.5g

Fat - 17.1g

If they fit your macros/calorie needs for the day then by all means.. eat the Ramen noodles :grin:

[TheGus]

Sounds good to me! :grin:

15/10/08

Training

10:35am

PL Day 2 - ME Pressing

Main Ex. BB Decline Bench Press

20 x 20

60 x 12

90 x 8

95 x 8

95 x 6

95 x 8

95 x 8 (last 2 spotted)

Supp Ex DB Incline Press

36 x 7

36 x 7.5

36 x 7

36 x 8 (spotted)

I was getting so fucked off that I couldn't get 8, haha.

Assist Ex. Overhead DB Extn

40 x 8 (easy)

44.5 x 8 x 3

44.5 x 7 (out of breath)

5:30pm

Cardio and Ab work

My training partner took this bootcamp style thing, it was pretty full on. Completely wasted now.

10min run

sprint exercises (tiring as)

2 x 7 minute circuit (30 sec pushups, 30 sec blurpee etc etc)

Core work and then 10 min jog back.

Legs and abs really sore now.

I think I'm getting sick, my throat has been really sore and felt like it was closing up on my last reps on everything, was really scary on overhead extns. Next week it'll be 5x5 for my main exercises! Can't wait.

[TheGus]

I got a couple of photos from my in-ring return now. A bit late but hey better than never.

And my profile on the site should be updated soon.

[poos_n_wees]

Mean pics!! \:D/

[Luigi]

cool, did you chose the purple pants ?

[TheGus]

16/10/08

Training Rest

Sore all over today. Quads, back, chest, tris, lats and traps.

And yeah Luigi, I did.

[samoan_muscle]

cool, did you chose the purple pants ?

Does it turn you on??

[TheGus]

Ok so I've strained my neck two days out from the show. I'll still wrestle on Saturday regardless I'll just have to be carefull not to re-injure it. Ice and rest and stretches is all I'm doing right now. No training today.

[TheGus]

No training today. Show tomorrow http://impactprowrestling.co.nz/events/ ... index.html

[Flamer]

No training today. Show tomorrow http://impactprowrestling.co.nz/events/ ... index.html

Are you in the show Gus?

[TheGus]

Yup I'm in the tag match. One half of Saint Chaos.

[poos_n_wees]

Sorry if this is a dumb question :oops: But is it true that the match results are predetermined? :shifty:

Have fun tomorrow night though!

[Varven]

I doubt he'd tell you that here

but the answer would be yes.

If not, The first guy to get in him into a lock will go hard enough to snap an airway or bone and permanently end the fight ... true warrior spirit

[TheGus]

Show was awesome. Lost but still had fun.

17-18/10/08

Training

Rest. Show.

19/10/08

Training

12noon

Biceps - home.

30 second rest between sets, 1 min between exercises.

Alt Dumbell Curls

17kg x 10 es x 4

Concentration Curls

17kgs x 10 es x 3

Hammer Curls

17kg x 12 es

17kgs x 10 es x 2

Did nothing for biceps all week so just did a quick 10 min workout.

Because of injury and resting I missed the two hypertrophy days this week, but that's probably a good thing cause my tris are STILL sore from Wednesday! Hopefully week two isn't such a shambles.

My dieting has also been really shit. Clean bulk my ass haha. Gonna start keeping track of it on here again to keep me strict. Plus I fucked my creatine cycle, haven't taken any since Thursday.

[TheGus]

20/10/08

Training

12:30pm

ME Deadlift

Deadlift

60 x 10

120 x 5 x 4

120 x 3 (rounded back)

Box Squat

100 x 6

100 x 7

110 x 6

100 x 6 (fried by here, went too hard)

Back Extn

+15kgs x 8 x 2 (dead, crawl to car)

Really hard workout to get back into it.

Diet

6 x hibran weetbix, 2 scoops casein, 400ml calcitrim

PW 2 honey sandwichs, 2 scoops iso.

[Luigi]

nice squats

but i think your diet may be lacking ?? would i be right ?

[TheGus]

It's just been all over the place with lots of work and crazy schedule. Like I didn't even get home last night. Ate pretty clean though. I am eating every 3 hours and trying to get 40grams+ protein into each meal. It's hard on the run though.