TweetWhat an awesome ghetto light pump workout with my brother today. We headed out early in the AM to a nearby park with a track and pull up and dip bar. Pissing rain on us and it was awesome. Going to elaborate on some things because I love showing people that if you’re creative enough you can still maintain working out even on the road without access to a gym. Whenever I go on vacation and I know I won’t have access to a gym I always carry some dumbbells and an easy curl bar with some plates with me. Keep in mind I’m only doing light pump workouts now post comp to just get some blood flowing and make sure my tendons are good to go. Really decent workout nonetheless with a great pump at the end.


20 min cardio


Air squats/ Dumbbell fly/ dumbbell skull crushers (No bench for the flys but if you go slow and keep your arms relatively straight the range of motion is just fine without your arms resting on the ground)

BW x 20/ 25s x 20/ 25s x 20

BW x 20/ 25s x 20/ 25s x 20

BW x 20/ 25s x 20/ 25s x 20


Dumbbell lunges/ Push ups/ dumbbell curls

17.5s x 12/ BW x 25/ 17.5s x 20

17.5s x 12/ BW x 25/ 17.5s x 20

17.5s x 12/ BW x 25/ 17.5s x 20


2 Arms dumbbell rows/ side laterals/ front raises

50s x 20/ 10s x 15/ 10s x 15

50s x 20/ 10s x 15/ 10s x 15

50s x 20/ 10s x 15/ 10s x 15


Dumbbell pullover (did these from the back of the bed of my truck with a yoga mat to get a really nice stretch)

50 x 20 x 3


Assisted pull ups (these were actually more of an assisted body weight high row. Using a dip bar in the park we kept our heels on the ground, grip level with the face. Great squeeze and great back pump)

3 x 20


Rumble rolling and stretching




Meal 1: protein cakes

Meal 2: 12 oz turkey burger and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 3: Approx 10-12 oz cheeseburger on bun, rice pasta mac & cheese, italian chicken soup

Meal 4: 12 oz turkey burger and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 5: 12 oz turkey burger with low carb BBQ sauce

Tweet30 minute neighborhood evening walk with family


Meal 1: protein cakes with chocolate pb2, SF jelly, and SF choc syrup

Meal 2: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch

Meal 3: 10 oz buffalo chicken with 1/2 tbs blue cheese dressing

Meal 4: Chicago style pizza, donut holes, cake, ice cream.... Lots of it

Tweetcool thing about what gusto is doing here is he is getting his clean meals in and even with the added nasty he is coming close to or hitting his cals for the day. if i were guessing i would say he is only maybe 10-15lbs heavier than stage and i would guess that about 5-10 of that is from water. no fat gain just yet though and probably feels like a million bucks

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Originally Posted by guns01

cool thing about what gusto is doing here is he is getting his clean meals in and even with the added nasty he is coming close to or hitting his cals for the day. if i were guessing i would say he is only maybe 10-15lbs heavier than stage and i would guess that about 5-10 of that is from water. no fat gain just yet though and probably feels like a million bucks

185 just now and that's after 3 meals and over a gallon of water... Spot on bro! Still vascular as F**k and lean as hell! Feel great except for the lack of sleep! Ready to hit the gym!

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Originally Posted by gusto77

185 just now and that's after 3 meals and over a gallon of water... Spot on bro! Still vascular as F**k and lean as hell! Feel great except for the lack of sleep! Ready to hit the gym!

haha, shows that it isnt my first rodeo lol. that is perfect to a t. if i wanted to push it we could zero you out for about 3-4 days load you up dry you out and probably put you onstage again in a wk or 2 about 4-5lbs heavier and just as crisp and dry. but you know me, i dont want any metabolic damage going on and would rather ease back in and keep the solid gains coming with as little stress and injury risk as possible

TweetMeal 4: Chicago style pizza, donut holes, cake, ice cream.... Lots of it
Yes sr. That's what I'm talking about

TweetUpped the intensity today a bit and did about a 60% back workout with my nephew. Love showing young blood the basics in the gym. Reminds me of me at 16. Legs tomorrow with him.


AM

30 minute fasting cardio


PM

5 min treadmill warm up/ rumble roll work


Neutral grip assisted pull ups

3 x warm ups

(80) x 12

(60) x 12

(40) x 10


Bent barbell rows

1 x warm up

135 x 12

155 x 12

175 x 12

175 x 12


One arm dumbbell rows

70 x 12

80 x 12

80 x 12


Close neutral grip pulldowns

115 x 12

130 x 12

130 x 12


Dumbbell pullovers

60 x 12 x 4


Leg raises 15 x 3



Meal 1: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch

Meal 2: protein cakes with chocolate pb2, SF jelly, and SF chic syrup

Meal 3: 7 inch Italian beef with hot peppers and 12 choc covered almonds 650 cals

Intra: 1 scoop vitargo and 25 gms whey

Meal 4: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch or 8 oz filet with broccoli (haven't decided yet)

Meal 5: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch

Total cals- approx 3300 was shooting for 3100 after the cal and carb overload yesterday. Miscalculated and should have skipped the choc covered almonds lol.

Tweetlooks like someone ran out of intra. love the vitargo but it kills my appetite big time for some reason. crazy thing is it doesnt sit heavy in my stomach while and after drinking it it just kills my desire to eat

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Originally Posted by guns01

looks like someone ran out of intra. love the vitargo but it kills my appetite big time for some reason. crazy thing is it doesnt sit heavy in my stomach while and after drinking it it just kills my desire to eat

No didn't run out just figured I'd use up the rest of Vitargo while my workouts weren't so intense. Forgot to post my numbers earlier they're up now.

TweetG

Here you have it!


Gotta kiss myself I'm so pretty.

TweetEarly AM

20 min fasting cardio (don't usually do cardio on leg day but my workouts are still only 50- 60% and I knew today was going to be a day with some vacation eating with friends)


AM (following breakfast)

Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Seated leg curls

3 x warm ups

105 x 12

105 x 12

105 x 12

105 x 12


Squats

2 x warm ups

135 x 10

155 x 10

175 x 8

175 x 8


Leg press

2 x warm ups

5 pps x 10

6 pps x 9

6 pps x 9


Straight leg deads

135 x 12

155 x 12

175 x 12


Cybex Calf raise (very little rest between sets)

90 x 15

150 x 13

150 x 12

150 x 12


Rumble roll/ stretch



Meal 1: mass cakes (6 eggs, 1 1/4 cup oatmeal with pb2, 1/4 cup granola, 1/4 cup dark choc covered raisins, 1 tbs coconut oil, and SF choc syrup and SF jelly on top)

Intra: 1 scoop vitargo and 25 gms whey

Meal 2: 12 oz chicken (dark meat) with low carb BBQ sauce and buffalo ranch

Meal 3: bacon and pepperoni panzerotti (basically a pizza wrapped in dough) and beer nuggets (fried pizza dough with marinara sauce.... SO GOOD lol), choc peanut butter cup and brownie sunday (might be sick lol)

Meal 4: 10 oz steak and veggies

TweetHA!

I'm too hot, hot damn!

TweetReally good workout today even not going all out. Crazy pump!


Early AM

30 min fasting cardio (lots of extra cals yesterday)


AM (following breakfast)

Incline dumbbell press

3 x warm ups

65s x 12

75s x 12

85s x 12

85s x 12


Barbell bench press

1 x warm up

185 x 12

205 x 10

205 x 10


HS press

1 x warm up

1 pps + 25s x 12

1 pps + 35s x 10

2 pps x 9


Flat dumbbell fly

1 x warm up

30s x 12

40s x 12

45s x 10


Incline dumbbell curls

2 x warm ups

30s x 12

30s x 12

35s x 10


Alternating hammer curls

40s x 10

40s x 10

40s x 10


Hanging leg raises

3 x 15



Meal 1: mass cakes

2 scoops NO Xplode

Intra: 1 scoop vitargo and 25 gms whey

Meal 2: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 2 cups rice

Meal 3: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 cup rice

Meal 4: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch

Meal 5: 12 oz filet mignon with salad and broccoli, nachos (tried to keep it at 50 carbs and reasonable cals but prob went a bit over.... Sat there at dinner with a Chicago pizza in front of my face... Took a few bites of crust... Almost cracked completely but didn't.... Ready to start bulking again lol)