Gusto's Journal

[gusto77]

Re: Gusto's Journal

Hauled ass through this workout which made for a nasty burn and the most painful insane quad pump I’ve ever had. Those leg curl supersets were brutal at that pace and I swore my hams were going to cramp at any moment.



Rumble roll/ leg ext warm ups



Hip Abductor

3 x warm ups

170 x 12

190 x 12

210 x 12



Hip adductor

3 x warm ups

160 x 12

180 x 12

200 x 12



Hip flexor/ front relaxed

1 x warm up

130 x 15/ 10

145 x 15/ 10

160 x 15/ 10

160 x 15/ 10



Seated leg curl/ lying leg curl

1 x warm up

80 x 15/ 100 x 8

80 x 15/ 100 x 8

70 x 15/ 90 x 8

70 x 15/ 90 x 8

70 x 15/ 90 x 8



Leg press

1 pps x 20

2 pps x 20

3 pps x 20

4 pps x 20

5 pps x 20

6 pps x 20



Leg ext/ air squats (wide, narrow, repeat)

2 x warm ups

120 x 15/ 15

120 x 15/ 15

140 x 12/ 15

140 x 12/ 15



Roller work/ stretch



Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk

Meal 2: 16 oz grilled chicken, 2 cups white rice

Meal 3: PB&J protein cake

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz gatorade

Meal 4: 12 oz cheeseburger, quest bar

Meal 5: 16 oz grilled chicken, 1 1 1/2 cups kashi cereal in almond milk

[guns01]

Re: Gusto's Journal

ummmm lava cakes. making a mental note on that one for this weekend maybe

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meat lovers pizza and lava cakes nice yummy

[gusto77]

Re: Gusto's Journal

Really good workout today. T-bar rows and rack pulls were a little rough on the low back but nothing unmanageable.



HS rows

1 pps x 10 x 2

2 pps x 10

3 pps x 10

4 pps x 10

4 pps x 10

4 pps + 25s x 6-----> 4 pps x 6-----> 3 pps x 6/ 10 sec stretch



Dumbbell pullover

1 x warm up

100 x 10

110 x 10

110 x 10

110 x 10



Tbar rows

2 x warm ups

150 x 12

175 x 10

200 x 8

225 x 6



Wide grip pull down (didn't have a partner on these to help me with a forced stretch on each rep so I just exaggerated the stretch on each rep and did a 10 second hard stretch at the end of each set)

1 x warm up

160 x 8

175 x 8

190 x 7.5



SM rack pulls

3 x warm ups

4 pps x 5 x 4



SM shrugs (2 sec contraction each rep.... I know the weight looks a little light by this point my low back was pretty tight so I didn't go overboard. 185 actually ended up being almost a perfect weight with the contractions on each rep. Really really good burn)

2 x warm ups

185 x 15 x 3



Meal 1: PB & J protein cake

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 48 oz gatorade

Meal 2: Meat lovers pizza, 2 lava cakes

Meal 3: 12 oz beef, 2 tbs coconut oil, choc/ PB quest bar

Meal 4: 12 oz grilled chicken, 1 1/2 cups rice

Meal 5: 75 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Went beef heavy today lol. Appetite is picking up.

Meal 1: 8 whole eggs with bacon and cheese, 1 muffin

Meal 2: 12 oz sirloin, 8 oz baked potato, salad with blue cheese dressing

Meal 3: 12 oz sirloin, 1 1/2 cups rice

Meal 4: 1/2 lb cheeseburger on wheat bun

Meal 5: 16 oz egg whites, 1 1/2 cups kashi cereal, 2 tbs natural PB

[rnixon]

Re: Gusto's Journal

Glad to see your hard atter.... I'll be back to Log zone one day still going though... Guns is a good dude I'm sure u see as well. Take care man.
R
Bbbbbbulk sooon

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

Yesterday:

10 min treadmill warm up/ rumble roll/ air squats/ stretch



Leg press/ leg extensions (partials)

4 x warm up rounds

7 pps x 8/ 140 x 8

8 pps x 8/ 160 x 8

9 pps x 8/ 180 x 8

10 pps x 8/ 200 x 8



SM squats/ leg extensions (toes back)

2 x warm ups

225 x 8/ 140 x 8

245 x 8/ 150 x 8

275 x 8/ 160 x 8

295 x 8/ 170 x 8



Dumbbell lunge/ leg extensions (toes forward/ slow negs)

50s x 6/ 150 x 8

50s x 6/ 150 x 8

50s x 6/ 150 x 8



Seated leg curls/ hyper extensions (these were supposed to be SL deads but I'm holding off on anything that's been really aggravating my back for a bit)

3 x warm ups

120 x 8/ 15

120 x 8/ 15

120 x 8/ 15



Meal 1: 75 fm whey with 2 tbs natural PB, 1 1/2 cups kashi cereal

EVL preworkout

3 scoops vitargo, 2 scoops EVL amino matrix, 5 gms creatine, 40 oz Gatorade

Meal 2: 1/2 lbs bacon cheeseburger, 6 oz BBQ ribs, cheese fries, ice cream cone and snickers bar (this was a pretty damn high calorie cheat meal so I cut it down to 4 meals today)

Meal 3: 5 whole eggs, 1 1/2 cups rice

Meal 4: 75 gm whey, 2 tbs coconut oil



Today:

Barbell bench press (elbows were sore as hell today along with my right shoulder. Took me a long time to get warmed up on these. First few sets I creaked like a 90 year old man lol)

135 x 15 x 2

155 x 8

185 x 8

205 x 8

225 x 8

245 x 8

275 x 8



Incline barbell press (3 sec negative, explosive reps)

1 x warm up

155 x 10

185 x 8

225 x 6

255 x 4



Flat dumbbell fly (2 sec contraction each rep)/ push ups

50s x 10/ 27

50s x 10/ 19

50s x 10/ 14

50s x 10/ 12

50s x 10/ 11



Bent dumbbell laterals

25s x 20 x 4



Dumbbell laterals

25s x 10 x 4



Front dumbbell raises

25s x 10 x 4


Meal 1: 75 gm whey, 2 tbs natural PB, 1 cup oatmeal

Meal 2: Bacon and cheese omelet, whole wheat pancakes

Meal 3: 10 oz ground turkey, 1 1/2 cups rice

Preworkout

2 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 36 oz Gatorade

Meal 4: 10 oz ground turkey, 1 1/2 cups rice

Meal 5: 5 whole eggs

[gusto77]

Re: Gusto's Journal

Good secondary back day. This workout was slightly modified due to equipment availability. Actually had a couple training partners today which was a nice change of pace. Stretching the PT gave me seems to be helping a bit but back is still tight and sore... Def improved though.



Supported t bar row/ dumbbell pullover/ dumbbell row/ cable face pulls

2 x warm up rounds

90 x 8/ 100 x 8/ 75s x 8/ 125x 8

135 x 8/ 100 x 8/ 75s x 8/ 140 x 8

135 x 8/ 100 x 8/ 75s x 8/ 155 x 8

160 x 8/ 100 x 8/ 75s x 8/ 170 x 8



One arm supinated pull down/ supinated close mag grip pull down/ nautilus pull down

100 x 8/ 145 x 8/ 155 x 8

125 x 8/ 160 x 8/ 170 x 8

140 x 8/ 175 x 8/ 170 x 8

155 x 8/ 175 x 8/ 170 x 8



Leg raises

15 x 3



Meal 1: ham & cheese omelet, whole wheat pancakes

EVL preworkout

3 scoops vitargo, 2 scoops EVL amino matrix, 5 gm creatine, 40 oz Gatorade

Meal 2: 75 gm whey

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

Meal 4: 8 oz cheeseburger on wheat bun

Meal 5: 10 oz ground turkey, 2 the coconut oil

[gusto77]

Re: Gusto's Journal

Yesterday

Pressdown/ curl warm ups x 3



Rope pressdowns/ seated dumbbell curls/ dumbbell kickback/ reverse curls

2 x wam ups rounds

120 x 12/ 25s x 8/ 25 x 8/ 75 x 8

130 x 12/ 35s x 8/ 25 x 8/ 75 x 8

140 x 12/ 35s x 8/ 25 x 8/ 75 x 8

150 x 12/ 35s x 8/ 25 x 8/ 75 x 8



Dips/ barbell curls/ lying dumbbell extensions/ hammer curls

BW x 8/ 95 x 8/ 35s x 8/ 35s x 8

BW x 8/ 95 x 8/ 35s x 8/ 35s x 8

BW x 8/ 95 x 8/ 35s x 8/ 35s x 8

BW x 8/ 95 x 8/ 35s x 8/ 35s x 8



One arm dumbbell preachers

30 x 15

35 x 15

40 x 12



One arm reverse pressdowns

50 x 12 x 3



Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk

Meal 2: 14 oz ribeye, 8 oz baked potato with cheese, broccoli, Bavarian wheat bread

Meal 3: PB & J protein cake

EVL preworkout

2 scoops vitargo, 2 scoops EVL amino matrix, 5 grms creatine, 40 oz Gatorade

Meal 4: 10 oz steak fajitas with guac on corn tortillas

Meal 5: 16 oz egg whites



Today:

10 min treadmill warm up/ air squats/ leg ext warm ups/ rumble roll/ stretch



Seated leg curls

2 x warm ups

100 x 10

110 x 10

120 x 10

130 x 10

130 x 10

130 x 10



Hip abductors

2 x warm ups

170 x 10

190 x 10

210 x 10

210 x 10



Hip adductors

2 x warm ups

150 x 10

170 x 10

190 x 10

190 x 10



Squats (couldn't go heavy or explosive on these. Back is still jacked a bit and exploding up was hurting my left groin again)

2 x warm ups

185 x 6

205 x 6

225 x 6

255 x 6



Matrix machine leg press

2 x warm ups

300 x 20

300 x 20

320 x 20

360 x 20



HS calf presses

1 pps x 20

2 pps x 20

3 pps x 20

4 pps x 20

5 pps x 20 (ouch)

5 pps x 15/ 10 sec stretch



Seated calf raise

45 x 15

90 x 15

140 x 12



Rumble roll/ stretch



Meal 1: Ham and cheese omelet, while wheat pancakes

Meal 2: 10 oz grilled chicken on pita bread with lettuce tomato and light mayo

Meal 3: 75 gm whey

EVL preworkout

3 scoops vitargo, 2 scoops EVL amino matrix, 5 gms creatine, 40 oz Gatorade

Meal 4: 1/2 lb bacon cheeseburger on wheat bun

Meal 5: 16 oz egg whites, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Back was tight as crap and aggravating the hell out of me but still a great workout. Skipped the rack pulls and did extra hypers and probably not quite as heavy as I could have gone on the barbell rows. Fantastic pump though.



HS row

3 x warm ups

3 pps x 10

3 pps + 25s x 10

4 pps x 10

4 pps + 25s x 6-----> 4 pps x 6-----> 3 pps x 6/ 10 sec forced stretch



One arm barbell rows

2 x warm ups

100 x 8

100 x 8

125 x 8

150 x 8



Dumbbell pullover

1 x warm up

110 x 8

120 x 8

120 x 8

120 x 8



Away facing pulldowns

160 x 10 x 4



Hyperextensions

25 x 3



Calf raises on hack

1 pps x 15

1 pps x 15

2 pps x 15

3 pps x 15

4 pps x 13----> BW x 15



Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk

Meal 2: 10 oz grilled chicken, 1 1/2 cups white rice, 2 tbs coconut oil

Meal 3: PB & J protein cake

EVL preworkout

3 scoops vitargo, 2 scoops EVL amino matrix, 5 gm creatine, 40 oz Gatorade

Meal 4: Medium thin crust meat lovers pizza

Meal 5: 10 oz grilled chicken, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Your tranning and diet look great big man

[guns01]

Re: Gusto's Journal

damn i didnt know we could have bacon, cinnamon rolls, brats and biscuits on off days. man i have been missing out on my fish meals haha

[gusto77]

Re: Gusto's Journal

Meal 1: 75 gm whey, 3 strips bacon, 1 cinnamon roll

Meal 2: 6 oz beef, 6 oz chicken, 1 1/2 cups rice

Meal 3: 2 bratwurst, 1 1/2 cups kashi cereal in almond milk

Meal 4: 4 whole eggs, 8 oz beef, hash browns, 2 biscuits

Meal 5: 12 oz chicken, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Today was ok I guess. Nothing really went as planned this AM and for a couple of reasons workout pace was a bit slow and my head just wasn't completely in the game. Not a bad day though.



Incline dumbbell press

40s x 8

60s x 8

80s x 8

100s x 8

120s x 8 (I could've easy gone up to 130s for one more set of 8 but the joints were a little achy today and my right shoulder felt just a tad unstable so I didn't push it)



Incline SM press

135 x 25 (this was way to easy so I didn't count it)

165 x 25

205 x 20

255 x 14

275 x 10



Decline HS press

1 pps x 8

2 pps x 8

2 pps + 25s x 6

2 pps + 35s x 6

2 pps + 35s x 6

3 pps x 6ish



Standing cable fly

30 x 10

50 x 10 x 3



Bent dumbbell lateral

30s x 25 x 2

35s x 25



One arm cable laterals

20 x 10

30 x 10 x 2



Front dumbbell raise

25s x 12 x 3





Meal 1: 75 gm whey (was supposed to have some oatmeal but I was running late and appetite was tanked early in the AM)

EVL preworkout

2 scoops vitargo and 2 scoops EVL amino matrix with 20 oz Gatorade

Meal 2: Ham and cheese omelet and whole wheat pancakes

Meal 3: 12 oz chicken and 1 1/2 cups white rice

Meal 4: 12 oz cheese burger with low carb ketchup on wheat bun

Meal 5: 12 oz chicken, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Pretty easy workout today. So I've been seeing a physical therapist because I've been having some back issues. She basically told me I have the back of a sixty year-old man and I'm waiting on some x-rays to come in. She basically said I have an extremely dysfunctional lower back and hips she also mentioned arthritic back and spondylolysis. Guess I know why I haven't been able to squat with decently heavy weights like some people all these years. No matter how hard I try I just can't get the form down past a certain weight. Above 250 or so my torso has always come way forward no matter how much I practice..... Which has always lead to my back even being more sore and tight than it already was. As you'll see below with one of the supersets today it was especially tight and weak.


Lying leg curl/ leg extensions

4 x warm ups

140 x 12/ 120 x 12

150 x 12/ 140 x 12

160 x 12/ 160 x 12

170 x 12/ 180 x 12



Leg presses/ Bulgarian split squats (ISO hold)

3 x warm ups

8 pps x 8/ 65 x 8(6)

8 pps x 8/ 65 x 8(6)

9 pps x 8/ 65 x 8(6)

10 pps x 8/ 65 x 8(6)



Glute kickbacks/ straight leg deadlifts

80 x 12/ 135 x 8 (my back wasn't having any of these. There's a point on my hips and low back that was so weak and stiff today that 135 felt really heavy. On the glute kickbacks my low back was shaking horribly)


Seated leg curls (ISO hold)/ hip abductors

80 x 12(10)/ 100 x 15

100 x 12(10)/ 150 x 15

100 x 12(10)/ 150 x 15

100 x 12(10)/ 150 x 15



Meal 1: steak and cheese omelet and harvest grain pancakes

EVL preworkout

3 scoops vitargo and 2 scoops EVL amino matrix

Meal 2: 75 gm whey, 1 big slice pumpkin bread with cream cheese frosting

Meal 3: 15 chicken wings and nachos

Meal 4: 16 oz egg whites

Meal 5: 75 gm whey shake with 2 tbs natural PB