Gusto's Journal

[gusto77]

Re: Gusto's Journal

Been away from the log for a bit but have def still been in the gym. My diet about the last week and a half has absolutely been nonexistent as I've just been relaxing and enjoying Christmas with the kids and friends and family. First day back in the gym after about three days today. Was just supposed to do shoulders and triceps but did a chest shoulder and arm workout because I was feeling froggy and just enjoyed being back in the gym. Diet was a bit better today and will be fully back on track mon or tues. Hope everyone had a wonderful Christmas.


Incline dumbbell press

3 x warm ups

100s x 10

120s x 10 x 2


Decline HS MTS press (the weight on this machine was extremely deceptive and felt really heavy.... 110 each side about killed me)

1 x warm up

70s x 10

90s x 10

110s x 5----> 70 x 9


Pec deck

1 x warm up

135 x 15

165 x 15

195 x 15

225 x 13ish


Close grip bench press

135 x 10 x 2

185 x 10

225 x 5----> 135 x 10


SM wide grip upright rows

2 x warm ups

135 x 10

155 x 10

175 x 8


Reverse pec deck/ cable curls

100 x 15/ 80 x 15

120 x 15/ 100 x 15

140 x 13/ 120 x 13


Seated dumbbell press/ seated hammer curls

60s x 12/ 40s x 10

80s x 10/ 40s x 10

100s x 8/ 40s x 10

[gusto77]

Re: Gusto's Journal

Seated dumbbell press

3 x warm ups

115s x 2 wtf no idea what happened here but def embarrassing

85s x 8

95s x 8

105s x 7


Side dumbbell laterals (brought to 10 and 2 position 1 minute rest between sets)

20s x 15

25s x 15

30s x 12

35s x 10----> 20s x 10


Bent dumbbell laterals

20s x 20

30s x 20

50s x 15ish


Dumbbell shrugs

2 x warm ups

115s x 8

125s x 8

135s x 8


Close grip bench press

135 x 8

185 x 8

205 x 8

225 x 8

225 x 8


Rope cable press downs (on lat pull down)

50 x 15

60 x 15

70 x 15

80 x 13ish

90 x 11ish


Diamond push ups

25 x 2


Hanging leg raises

15 x 2


Meal 1: 4 whole egg omelet with cheese and potatoes

Intra: 70 vitargo and aminos

Meal 2: 75 gm protein shake, 5 oatmeal raisin cookies

Meal 3: 10 oz chicken and 1 1/2 cups rice

Meal 4: 75 gm protein shake

[gusto77]

Re: Gusto's Journal

Saturday

Amusement park with the family and a couple good meals and a bunch of junk.


Yesterday

3 mile run

Meal 1: 4 egg omelet with cheese sausage and bacon, potatoes and pancakes

Meal 2: 50 gm protein shake

Meal 3: 4 whole eggs, 8 oz ground beef, hash browns, corn bread

Meal 4: 75 gm protein shake


Today

HS low row

2 x warm ups

2 pps x 12

3 pps x 10

4 pps x 6

3 pps x 12


Wide grip assisted pull ups

(120) x 12

(100) x 12

(80) x 11

(60) x 8

(40) x 6


SM bent rows

135 x 12

185 x 12

225 x 12

275 x 8

295 x 6-----> 225 x 6


Close neutral grip reverse facing pulldowns

130 x 15

160 x 12

190 x 9----> 110 x 10


Nautilus pull overs

1 x warm up

155 x 10

200 x 10

245 x 8


Hyper- extensions

15 x 2


20 min cardio


Meal 1: 75 gm protein shake, cinnamon raisin bagel

Intra- 70 vitargo, 1 scoop protein powder

Meal 2: 1/2 lb beef burger with cheese, potatoes

Meal 3: 8 oz chicken and 1 1/2 cups rice

Meal 4: same as 3

Meal 5: 75 gm protein shake

[rnixon]

Re: Gusto's Journal

I was sitting at a pretty beastly 230. Was having some BP issues though so I decided to call it quits in terms of competing. Right now I'm sitting at about 205 just trying to stay healthy and strong. Only running TRT

I see I see funny my Bp has always been high at first but sit a few minutes and It's fine. During show prep it was optimal every time I checked it, it was weird

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

Incline dumbbell press

3 x warm ups

120s x 8

130s x 8

140s x 6


Incline matrix press

1 x warm up

2 pps x 12

3 pps x 9, 7


Decline HS press

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 10

3 pps + 25s x 7ish


Dumbbell fly/ twist press

1 x warm up

30s x 10/ 8

40s x 10/ 8

50s x 8/ 6 + 2 reg presses


Machine curls

2 x warm ups

100 x 10

110 x 10

120 x 10, 9----> 80 x 8


Hammer curls

1 x warm up

50s x 8

60s x 8

70s x 6 (alternating.... Because it's easier haha)----> 40s x 8


Incline leg raises

15 x 3


20 min cardio


Meal 1: 75 gm protein shake, 1 1/2 cups kashi cereal with 1% milk

Intra: 70 vitargo and aminos

Meal 2: steak and cheese omelet, harvest grain and nut pancakes

Meal 3: 8 oz BBQ chicken

Meal 4: burger and fries

Meal 5: 75 gm protein shake

[gusto77]

Re: Gusto's Journal

Post show update pics? Are you growing? I sure was but lost it a bit getting so sick, a few days back at it and feeling full again. I tried some test suspension pre work out today woo hoo

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I was sitting at a pretty beastly 230. Was having some BP issues though so I decided to call it quits in terms of competing. Right now I'm sitting at about 205 just trying to stay healthy and strong. Only running TRT

[rnixon]

Re: Gusto's Journal

Post show update pics? Are you growing? I sure was but lost it a bit getting so sick, a few days back at it and feeling full again. I tried some test suspension pre work out today woo hoo

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

Very happy with today. I know 365 is peanuts to most considering the hip issues I've been having I was stoked to hit 3 clean reps with virtually no pain or my low back/ hip feeling like it was going to break. Haven't put that weight on a squat bar in a long time. 405 is just around the corner.

Lying leg curl

3 x warm ups

125 x 8

140 x 8

155 x 8

170 x 5----> 110 x 8


Squats

4 x warm ups

225 x 8

275 x 8

315 x 7

365 x 3


Single leg press

100 x 15

200 x 15

300 x 10 x 2


Leg ext/ dumbbell SL deads

1 x warm up

125 x 15/ 60s x 10

155 x 15/ 70s x 10

185 x 15/ 80s x 10


Single leg calf press

1 x warm up

200 x 15

300 x 15 x 2


Meal 1: 5 whole eggs, 1 1/2 cups kashi cereal with 1% milk

Meal 2: 75 gm protein shake, 1/4 cup cream of rice

Intra: 70 vitargo and aminos

Meal 3: 8 oz BBQ chicken

Meal 4 and 5: large bacon and pineapple pizza, 2 lava cakes

[Trixie]

Re: Gusto's Journal

I have been missing, but you know I still love you and still have to wash the sheets on gusto's bed. LOL
~Trixie~

[gusto77]

Re: Gusto's Journal

Seated Dumbbell Press

3 x warm ups

90s x 8

100s x 8

110s x 7


Seated Dumbbell Laterals/ Partial Dumbbell Swings

20s x 15/ 40s x 10

25s x 15/ 45s x 8

25s x 15/ 45s x 8


Bent Dumbbell Laterals

30s x 15 x 3


Dumbbell Shrugs

2 x warm ups

120s x 8 x 2


Incline Dumbbell Skull Crushers/ Incline Dumbbell Press

1 x warm up

30s x 15/ 15

40s x 15/ 15

50s x 15/ 12


Freeweight Cable Pressdowns (this exercise felt awesome, single pulley cable with 45 lb plate attached. No elbow pain and about the best burn and pump ever)

45 x 15 x 5


20 minutes cardio


Meal 1: 4 whole eggs, 1 1/2 cups Kashi cereal with 1% milk

Meal 2: 75 gm protein shake, 1/4 cup cream of rice

Intra- 70 vitargo and aminos

Meal 3: 8 oz bbq chicken, 1/4 cup cream of rice

Meal 4: 8 oz bbq chicken, 1 1/2 cups Kashi cereal with 1% milk

Meal 5: 4 whole egg omelet with ground beef and cheese, 16 oz 1% milk

[gusto77]

Re: Gusto's Journal

Love the diet and the meals. Nice balance.

I'll be quite honest bro I'm pretty dang hungry but I trying to eat sensible and just stay healthy haha. Looking forward to leg day tomorrow. Eating a pizza lol

[LittleTom]

Re: Gusto's Journal

Great back workout today using all basic heavy free weight lifts. Wasn't quite as heavy as I would have liked..... can't find my wrist straps anywhere.... but great workout regardless.



Wide grip pull ups

BW x 11, 8, 7ish


Bent barbell rows

135 x 12

185 x 12

225 x 10

275 x 6

275 x 6


One arm dumbbell rows

1 x warm up

110 x 8

120 x 8

130 x 8


Dumbbell pullover

1 x warm up

110 x 10, 10, 9


Rack pulls

135 x 5

225 x 5

315 x 5


Face pulls

3 sets of 15 (not sure of the weight. This was a cable system hooked up to a couple of free weight plates and I just did a few sets while my buddy was finishing up his rack pulls)


20 minute cardio



Meal 1: 6 whole eggs, 2 slices whole wheat toast. 1 tbs natty PB, 16 oz 1% milk

Meal 2: 75 gm protein, 1/4 cup cream of rice

Intra- 70 vitargo and aminos

Meal 3: 8 oz BBQ chicken, 1/4 cup cream of rice

Meal 4: 75 gm protein shake, 1 1/2 cups kashi cereal with 1% milk

Meal 5: 8 oz BBQ chicken

Love the diet and the meals. Nice balance.

[MOUNTAIN-MAN]

Re: Gusto's Journal

You are the man gusto wish I was as hard core as u are my brother u have a lot of heart

[gusto77]

Re: Gusto's Journal

Great back workout today using all basic heavy free weight lifts. Wasn't quite as heavy as I would have liked..... can't find my wrist straps anywhere.... but great workout regardless.



Wide grip pull ups

BW x 11, 8, 7ish


Bent barbell rows

135 x 12

185 x 12

225 x 10

275 x 6

275 x 6


One arm dumbbell rows

1 x warm up

110 x 8

120 x 8

130 x 8


Dumbbell pullover

1 x warm up

110 x 10, 10, 9


Rack pulls

135 x 5

225 x 5

315 x 5


Face pulls

3 sets of 15 (not sure of the weight. This was a cable system hooked up to a couple of free weight plates and I just did a few sets while my buddy was finishing up his rack pulls)


20 minute cardio



Meal 1: 6 whole eggs, 2 slices whole wheat toast. 1 tbs natty PB, 16 oz 1% milk

Meal 2: 75 gm protein, 1/4 cup cream of rice

Intra- 70 vitargo and aminos

Meal 3: 8 oz BBQ chicken, 1/4 cup cream of rice

Meal 4: 75 gm protein shake, 1 1/2 cups kashi cereal with 1% milk

Meal 5: 8 oz BBQ chicken

[gusto77]

Re: Gusto's Journal

Barbell bench press

3 x warm ups

225 x 8

255 x 8

275 x 8

305 x 5 + 1 forced


Incline nautilus press

2 x warm ups

3 pps x 10

4 pps x 8

4 pps + 25s x 5


Pec deck (10 x 2 sec contraction, 10 x pumping)/ push ups

1 x warm up

115 x 20/ BW x 35

145 x 20/ BW x 22

145 x 20/ BW x 22


Incline dumbbell curls

2 x warm ups

25s x 12

35s x 10

45s x 8ish


One arm dumbbell preacher curls

30 x 15

35 x 12



Meal 1: 6 whole eggs with cheese

Meal 2: 75 gm protein shake with carbs, 1/4 cup cream of rice

Intra- 70 gm vitargo plus aminos

Meal 3: spicy salmon roll with brown rice

Meal 4: 12 oz sirloin, baked potato, broccoli

Meal 5: 8 oz BBQ chicken