Todays Training by Gus

[gusgus]

Raw Conventional Deadlift:
135x8
225x5
225x3
315x3
405x3
455x3
495x3
545x1
585x1
605x1 PR!

Leg press:
14 plates 5 sets 16-20 reps

Dumbbell Shrugs:
100 lbs 4 sets 20 reps

Weighted sit ups:
50 lbs 3 sets 10 reps

was supposed to do a hamstring movement too but didnt have it in me after the deads

[PAiN]

Awesome bro keep it up.

[Camzilla]

Yeah Gus, where you at Bro?

[gusgus]

Yeah Gus, where you at Bro?

what do u mean bro

[gusgus]

Incline BB Press
135x8
185x5
225x5
245x5
225x5

Dips
5 sets of 15

Dbell tri extensions
40 lb 3 sets 6 reps

Shoulder/Upper back super sets high reps light weight
bent over flys/ front raises
upright rows/ inverted rows

[Camzilla]

Digging your log Bro. Excited to see what you do each time.

[gusgus]

thanks man, ill keep it updated. Right now only lifting 3 days a week with a few days cardio. (walking on empty stomach first thing in the morning)

[Camzilla]

Youre getting some good lifts in for significant volume. Our workouts are similiar, except your putting up a little more than me right now. Im climbing back up tho lol.

[gusgus]

Speed bench close grip 205 lbs 8 sets of 3

Push Press
135x5
135x5
185x3
185x3
205x1
225x1

Dumbbel push press for some volume
75lbs 3 sets 8-10

Pull ups
bw 10
+25 lbs 3 sets of 6
bw 12
neutral grip 10

tricep pushdowns
5 sets high reps different grips

[Jacked]

hitting hard!!! good job

[gusgus]

yeah i always switch up the volume and reps

[gusgus]

Did a short simple HIIT workout this morning consisting of sprints, high knees and jumping jack

[gusgus]

Front Squats
135x8
135x8
185x6
185x6
225x6
275x4
245x6

Good Morning
135x8
155x8
175x8

Walking Lunges w/ dumbbells
40lbs 20 paces
55lbs 20 paces

Core: Barbell roll outs
3 sets of 10

[PAiN]

You're killing it brother!!!! Keep it up!

REPSSSS!

[Structure88]

Nice log big guy

[gusgus]

CG Bench
135x8
185x5
225x3
275x3
315x1
335x1
295x3

Incline DB press
90lbs 8 reps
95lbs 8 reps
decline pushups neutral grip 16 reps

Floor Skull Crushers
3 sets of 5 heavy

Machine rows
4 sets 12-16 reps

Shoulder upper back montser set light weight
Seated front raise/seated side lat/ seated clean/ seated military 10 reps each x2

[cb1]

Looking strong Gus. What is your BW.? Looks alot like some of my workouts.

[gusgus]

around 250

[gusgus]

havnt updated this in a minute. will get back on the ball

[Structure88]

Please do :)

[gusgus]

Conventional deadlift
135x8
225x8
315x5
405x3
495x3
545x4

Olympic Squat
135x8
225x8
275x6
315x10
315x8

Couple sets GHR

DONE

[Dirtydude]

GREAT log gus, this is what I'm aiming for. I would be awesome to look back and see all thats been done in the past few months. You are one strong ox, and our workouts look pretty similar, which is a good sign for me lol.

[gusgus]

Bench
135x8
225x6
275x3
315x1
add slingshot
345x1
355x1
365x1
it was my first time using sling shot

flat dumbbell press
95x8
105x7
90x12

tris 5 sets 15 light

pulldowns 5 sets 10-15

dumbbell curls 4 sets 10-15 reps

[gusgus]

thanks bro

[Dirtydude]

gusgus what do you mean by sling shot? is it a kind of band? If so I love band work, I really feel the contraction when i use bands and "fight" them as explosively as i can.

[gusgus]

no its a bench press assistance device, it helps u with the bottom portion of the bench. youtube it

[Camzilla]

Think two elbow sleeves that are connected...... Sort of.

I so wanna try one of these!

[gator-mclusky]

Get back on the ball man!!!!!!! lol. Good stuff from what I see. Im impressed!

gator

[Dirtydude]

I just checked it out, what a simple idea! I could completely see that being useful. Where did you get yours gusgus?

[gusgus]

howmuchyabench.net

[gusgus]

Did hiit lower body circuit to day

[cb1]

Gus, Glad to see you got a slingshot. I have a SS and a titan ram. The SS is better for me. I got one for my wife and she loves it. I love to do reverse band bench up to a max then add the SS up to a max. I have done up to 450 with the SS and 525 with SS and bands. Its great training for shirt work,

[gusgus]

Thats awesome man. Iv only ever lifted raw and my buddy got the sling shot so that was my first go with it. WIll try adding more weight next time

[gusgus]

not been posting every work out but heres todays

Speed bench with light bands 8 sets of 3

Standing militarty with fat bar.
135x 8
145x8
175x3

Weighted dips for tris 4 sets of 8

Hammer Curls 3 sets of 12

Did hiit work out later on in the evening