Gusto's Journal

[LittleTom]

Re: Gusto's Journal

Looks like the intra workouts the way to go. I'm sold as well and gonna grab some before long. Sometimes I have the best workouts after eating like crap. Keep crushing gusto

[gusto77]

Re: Gusto's Journal

Ate like freaking crap today, long story but it was either eat or not eat. Not worried, killer garage workout this evening. Hip felt really good and squat form and depth seemed much improved. Jumping back on the consistent intra workout supp train here shortly. Have noticed a huge difference in soreness and workout performance. Vitargo and amino mix until I get some intra MD in.


Leg ext (free weight)

3 x warm ups

95 x 15

105 x 15

115 x 12

125 x 11


Lying leg curls (free weight)

3 x warm ups

60 x 12

70 x 10

80 x 10

90 x 7ish


Squats

3 x warm ups

225 x 8

275 x 8

315 x 7 (had another rep in me but my right knee wrap popped off and didn't want to chance it)

225 x 12


Dumbbell lunges/ dumbbell SL deads

1 x warm up

(50s x 8/ 8) x 3


Single leg calf raises

BW x 20 x 3

[gusto77]

Re: Gusto's Journal

Decline HS press

2 x warm ups

2 pps x 12

3 pps x 10

3 pps + 10s x 10

3 pps + 25s x 8

4 pps x 5


Incline barbell press

1 x warm up

185 x 12

225 x 10

255 x 8


Machine dips

1 x warm up

247.5 x 20

247.5 x 20

247.5 x 16


Dumbbell skull crushers/ dumbbell press

1 x warm up

25s x 12/ 12

35s x 12/ 12

45s x 12/ 10


Side dumbbell laterals/ HS press

1 x warm up

(20s x 15/ 2 pps x 12) x 3


Reverse pec deck (2 sec contraction each rep)

1 x warm up

130 x 15 x 3


Dumbbell shrugs (2 sec contraction)

2 x warm ups

100s x 8

115s x 8


20 min cardio



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

Meal 2: 6 eggs with cheese, 2 slices whole wheat toast

Meal 3: 8 oz chicken sandwich on whole wheat bun

Meal 4: 8 oz chicken breast, potatoes green beans

[gusto77]

Re: Gusto's Journal

Great workout high volume good pace and was still able to get pretty heavy today.

Seated cable rows

3 x warm ups

140 x 12

160 x 12

180 x 12

200 x 12

220 x 10


HS pull downs

1 pps x 12

2 pps x 12

3 pps x 12

3 pps + 25s x 8


Assisted wide grip chins

(100) x 12

(80) x 12

(60) x 10

(40) x 7ish----> (100) x 10


Bent barbell rows/ reverse pec deck

135 x 12/ 90 x 12

185 x 12/ 100 x 12

225 x 10/ 110 x 12

225 x 10/ 120 x 12


Dumbbell pullover

50 x 12

75 x 12

95 x 12

110 x 10ish


Nautilus low back

100 x 12

140 x 12

160 x 12

180 x 12


20 min cardio


Meal 1: chicken fajita omelet and harvest grain and nut pancakes

Meal 2 (cheat): chicken wings, fries , chips and queso

Meal 3 (post workout): 75 gm protein shake with carbs

Meal 4: 10 oz sirloin and potatoes

[gusto77]

Re: Gusto's Journal

HS press (this was an old generation HS machine I believe. 3 plates felt brutally heavy)

2 x warm ups

2 pps x 12

2 pps + 25s x 10

3 pps x 8

3 pps x 8


Incline dumbbell press

50s x 10

70s x 10

90s x 10

110s x 10

120s x 6 + 1 forced rep


Bench press

225 x 12

250 x 10

275 x 6

225 x 12


Cable crossovers

50 x 20

70 x 20

90 x 12----> 50 x 13 + 10 sec most muscular


One arm nautilus preacher curls

1 x warm up

60 x 12 x 3


Hammer curls

1 x warm up

40s x 12

50s x 10

60s x 9---> 40s x 8


Hanging leg raises

15 x 3


20 min light cardio



Meal 1: Big steak omelet and harvest grain and nut pancakes

Meal 2: 12 oz sirloin, rice, broccoli

Meal 3: 50 gm protein shake with carbs

Meal 4: 12 oz NY strip and baked potato, 2 dinner rolls

[MOUNTAIN-MAN]

Re: Gusto's Journal

Getting so heavy weight moving ur a monster

[gusto77]

Re: Gusto's Journal

Travel day today. Good workout but a bit lighter in the leg presses and hacks... Forgot my knee wraps.


Lying leg curls

3 x warm ups

120 x 8

140 x 8

160 x 8

180 x 8

200 x 5----> 120 x 10 + 10 sec ISO hold


Leg press (forgot my knee wraps this trip so not quite as heavy as usual)

3 x warm ups

6 pps x 10

8 pps x 10

9 pps x 8


Hack squats

1 x warm up

2 pps x 10

3 pps x 10

4 pps x 10

4 pps x 10


SM lunges

95 x 10

115 x 10

135 x 10

155 x 10


SL deads in hack machine/ Standing calf raises

1 pps x 10/ 200 x 10

2 pps x 10/ 300 x 10

3 pps x 10/ 400 x 10

3 pps x 10/ 500 x 8

[gusto77]

Re: Gusto's Journal

Didn't track diet today and won't tomorrow either. Couple of travel days today and tomorrow so just eating normal. Lots of HS and machine work today... No particular reason just the way it worked out.

HS shoulder press

1 pps x 12 x 2

2 pps x 12

3 pps x 10

3 pps + 25s x 8

4 pps x 6


Machine laterals (Atlantis)

45 x 10

60 x 10

75 x 10

90 x 10

105 x 10


Reverse pec deck

90 x 15

120 x 15

150 x 15

180 x 15

180 x 12----> 105 x 10


SM upright row

95 x 12

115 x 12

135 x 12

155 x 9

155 x 8


HS dips

1 pps x 15

2 pps x 15

2 pps + 25s x 12

3 pps x 12

3 pps x 10


Atlantis seated tricep ext

45 x 12

90 x 12

135 x 12

180 x 12

180 x 12


Incline cable press downs/ diamond push ups

120 x 15/ BW x 15

150 x 15/ BW x 12

180 x 12/ BW x 10


Hanging leg raises x 20

[LittleTom]

Re: Gusto's Journal

Very cool gusto. I would love it if there were more choices in gyms around here. We have the YMCA (that's where I lift) or a bunch of 24hr fitness and express fitness. There's one place I'd like to go but the rates are nuts. It's awesome you found a place on vacation. Keep crushing.

[gusto77]

Re: Gusto's Journal

Out of town for TG weekend and wasn't even planning on being able to workout but I needed up finding an accommodating gym nearby and had an awesome workout. A little unprepared cuz I didn't have wrists straps or my belt with me but a great heavy workout regardless. Feel like a bloated slug after a few days of bad eating but gonna keep it in check today as best as possible.


Wide grip lat pulldown

3 x warm ups

160 x 10

200 x 8

220 x 6----> 140 x 8


T bar row

2 x warm ups

135 x 10

180 x 8

225 x 6----> 135 x 10


HS pulldown (close supinated grip)

1 x warm up

2 pps x 8

2 pps + 25s x 8

3 pps x 6----> 2 pps x 8


One arm dumbbell rows

1 x warm up

100 x 10

110 x 10

120 x 10


Machine pullovers (Atlantis machine.... Loved these)

1 x warm up

120 x 10

150 x 10

180 x 10

210 x 10

250 x 10


Scrape the rack rack pulls or whatever they're called lol

135 x 6

225 x 6

315 x 6


20 min light cardio


Meal 1 (post workout): egg cheese and potato frittata and protein waffles

Meal 2: 1/2 rotisserie chicken beans and coleslaw

Meal 3: chicken or steak and potato

Meal 4: protein shake and probably some snacks

[gusto77]

Re: Gusto's Journal

Tues:


Lying leg curls

35 x 10

45 x 10

60 x 10

70 x 10

80 x 10

100 x 6

80 x 10


Squats

135 x 8

185 x 8

225 x 8

295 x 6

345 x 2-----> 225 x 8


Walking DB lunges

1 x warm up

25s x 10 x 3


Leg extensions/ DB straight leg deads

1 x warm up

70 x 15/ 50s x 12

95 x 15/ 50s x 12

120 x 15-----> 70 x 10/ 50s x 12


Single leg calf raises

BW x 20 x 2


Meal 1: protein shake, pb& j with natty pb and SF jelly

Meal 2: big steak burrito

Meal 3: same as meal 1

Intra- vitargo and aminos

Meal 4: 8 oz ground beef, 1 1/2 cups rice



Wed:


Incline barbell press

135 x 10 x 2

185 x 10

225 x 8

255 x 8

285 x 5

300 x 3

225 x 12


Bench press

135 x 10

225 x 8

250 x 8

275 x 6

225 x 12


Dumbbell fly/ dumbbell press

1 x warm up

50s x 12/ 12 x 3


Hammer curls

2 x warm ups

50s x 12 x 3


Dumbbell curl burnout

25s x 25ish

[gusto77]

Re: Gusto's Journal

Dumbbell press

3 x warm ups

90s x 8

100s x 8

100s x 8


Machine laterals

70 x 15

100 x 15

120 x 15

150 x 12-----> 90 x 8


Bent DB laterals

15s x 20

25s x 20

35s x 15

45s x 12


SM shrugs

135 x 15

185 x 15

225 x 12

275 x 8

275 x 8

Close grip bench press

135 x 12

135 x 12

185 x 10

225 x 8

225 x 7


Machine dips

1 x warm up

240 x 22

247.5 x 19

247.5 x 18


Lying DB skull crushers/ diamond push ups

1 x warm up

35s x 12/ BW x 20

45s x 10/ BW x 14

55s x 6/ BW x 13


Meal 1: 5 eggs, whole wheat bagel with cream cheese, 16 oz 1% milk

Meal 2: protein shake, peanut butter and jelly sandwich with two slices whole wheat bread 2 tablespoons natural peanut butter and sugar free jelly

Meal 3: 10 ounces barbecue chicken 1 1/2 cups rice

Meal 4: 8 oz sirloin, loaded baked potato, salad

Meal 5: protein shake, peanut butter and jelly sandwich with two slices whole wheat bread 2 tablespoons natural peanut butter and sugar free jelly

[LittleTom]

Re: Gusto's Journal

Looks like that diet is back on track. Nice gusto

[gusto77]

Re: Gusto's Journal

Back workout in the garage today so I was limited but a good workout still. Back was aching and I couldn't find my straps so barbell rows were a bit light today.

Dumbbell rows

55s x 20 x 3


Neutral medium grip pull ups

BW x 12, 9, 8, 8


Bent barbell rows

135 x 12

185 x 12

205 x 12

225 x 10

225 x 10-----> 55 lb DB x 12


EZ bar pullovers

1 x warm up

75 x 12

85 x 12

95 x 12

105 x 10


Good mornings

2 x warm ups

135 x 8

155 x 8

175 x 8



Meal 1 (post workout): 5 eggs with cheese, 2 slices bacon, whole wheat bagel with cream cheese, 16 oz 1% milk

Meal 2: protein shake, peanut butter and jelly with whole wheat bread, 2 tbs natural pb and sugar free jelly

Meal 3: 10 oz BBQ chicken, 1 1/2 cups rice

Meal 4: beef and noodles, steamed broccoli

Meal 5: 10 oz BBQ chicken, steamed broccoli

[gusto77]

Re: Gusto's Journal

Started eating better today so hopefully I can get back in the groove and stay back on track.

Bench press

135 x 15 x 2

185 x 10

225 x 10

255 x 8

275 x 8


Incline barbell press

135 x 10

165 x 10

185 x 10

205 x 10

255 x 8


Dumbbell fly/ dumbbell press

1 x warm up

50s x 10/ 10 x 3


Dumbbell curl

25s x 20 x 3

50s x 6

Dumbbell preacher curl

25s x 15 x 2

50s x 5


Meal 1: 50 gm protein shake, 2 slices whole wheat toast with 2 tablespoons natural peanut butter and one banana

Post workout: 2 tablespoons natural peanut butter and 16 ounces 1% milk

Meal 2: 10 oz BBQ chicken, 1 1/2 cups white rice

Meal 3: 10 oz BBQ chicken, 1 1/2 cups white rice

Meal 4: 50 gm protein shake and 1 1/2 cups kashi cereal with 1 % milk