Gusto's Journal

[gusto77]

Re: Gusto's Journal

Felt strong today. Secondary day though so I didn't even go as high as I could have. I've thrown a little Dbol into the mix so I'm sure that has a bit to do with it LOL


Close supinated grip seated cable rows

3 x warm ups

160 x 10

175 x 10

190 x 10

205 x 10



Dumbbell pullovers

1 x warm up

100 x 10

110 x 10

115 x 10

115 x 10



Assisted wide grip chins

1 x warm up

(80) x 10

(70) x 10

(60) x 10

(50) x 8----> (100) x 2



One arm supinated pulldowns

1 x warm up

130 x 10

130 x 10

145 x 10

160 x 10



HS decline press

1 pps x 10

2 pps x 10

3 pps x 10

3 pps x 10



20 min light cardio



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

Meal 2: 10 oz cheeseburger on wheat bun and sweet potato fries

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

EVL preworkout

2 scoops intra MD and 20 oz Gatorade (ran out and I forgot to order more earlier this week. Oops)

Meal 4: 8 oz egg whites

Meal 5: 6 whole eggs, 1 1/2 cups kashi cereal in almond milk

Meal 6: 75 gm whey

[gusto77]

Re: Gusto's Journal

Silly pump today



Rope pressdowns/ incline dumbbell curls

120 x 12/ 35s x 8

140 x 12/ 35s x 8

160 x12 / 40s x 8

170 x 10----> 120 x 4/ 40s x 8



HS dips/ EZ bar curls

2 pps x 10/ 95 x 6

2 pps + 25s x 10/ 95 x 6

3 pps x 10/ 95 x 6

3 pps x 10/ 95 x 6



Reverse curls/ incline dumbbell skull crushers

55 x 12/ 45s x 12

65 x 12/ 50s x 12

70 x 12/ 55s x 12

70 x 12/ 55s x 10



HS calf presses/ BW calf raises/ calf raises on hack

4 pps x 10/ BW x 10/ BW x 10

5 pps x 10/ BW x 10/ BW x 10

5 pps x 10/ BW x 10/ BW x 10

5 pps x 10/ BW x 10/ BW x 10



20 min light cardio



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

Meal 2: 10 oz chicken and rice noodles, 2 spring rolls

Meal 3: PB&J protein cake

EVL preworkout

2 scoops intra MD and 20 oz gatorade

Meal 4: 8 oz egg whites

Meal 5: 10 oz ground turkey and 1 1/2 cups white rice

Meal 6: 10 oz ground turkey

[gusto77]

Re: Gusto's Journal

Killer workout today.


One arm barbell rows

3 x warm ups

100 x 8

125 x 8

150 x 8

175 x 8



Varied grip pulldowns (wide, medium, narrow, repeat)

160 x 10 x 6



Prone rows on smith machine

3 x warm ups

185 x 12

205 x 12

205 x 12

205 x 12ish



Prone shrugs on smith machine

2 x warm ups

185 x 10

205 x 10

225 x 10

245 x 10



Straight arm pulldown/ pulldowns with individual handles/ plate shrugs

80 x 10/ 160 x 8/ 45s x 20

80 x 10/ 160 x 8/ 45s x 20

90 x 10/ 145 x 8/ 45s x 20

90 x 10/ 145 x 8/ 45s x 20



Incline sit ups/ incline leg raises

15/ 15 x 4



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

Meal 2 (cheat): Rahmschnitzel with gravy and fries, 1 big choc chip cookie

Meal 3: PB&J protein cake

NO Xplode

3 scoops intra MD and 20 oz Gatorade

Meal 4: 11 oz sirloin, 8 oz sweet potato, and salad

Meal 5: 10 oz ground turkey and 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

Bulgarians are a shit fest. I am way better than Rake cause my legs are short but it takes every bit of core strength and legs. They are fun because the drop sets look impossible to other people in the gym. Reality is how your physique looks after the regimen. Great work gusto I miss you.

[gusto77]

Re: Gusto's Journal

Killer brutal workout today, awesome pump. Think my form on my Bulgarian split squats may have been a little sloppy but my legs were already Jello by that time and I didn't have a partner to correct my form. Still a great leg day.


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



Seated leg curls

Warm ups x 4

110 x 12

120 x 12

120 x 12

120 x 12------> 80 x 8 -----> 50 x 8/ 5 (I think the drop set weights were about one plate too light so I did a little five second ISO hold on the last drop set to hit failure)



Leg press

1- 10 pps x 8

11 pps x 8----> 8 pps x 8----> 5 pps x 20



HS V squat

3 x warm ups

4 pps x 8

5 pps x 8

5 pps x 8

5 pps x 8------> 3 pps x 6-------> 2 pps x 6-------> 30 sec quad stretch



Bulgarian split squats

65 x 8/ 8-----> 55 x 8/ 8------> 45 x 8/ 8-----> 35 x 8/ 8



Dumbbell stiff leg deads

55s x 8

65s x 8

75s x 8

85s x 8



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

Meal 2: 10 oz ground turkey and 1/4 cup cream of rice

Meal 3: 10 oz ground turkey, 2 tbs coconut oil

Meal 4: PB & J protein cake

NO Xplode

3 scoops intra MD with 20 oz Gatorade

Meal 5: meat lovers cheese stuffed crust pizza, mint chocolate chip ice cream cone

[gusto77]

Re: Gusto's Journal

Meal 1: protein cake, 3 slices bacon

Meal 2: 12 oz beef burger and 1 1/2 cups kashi cereal with almond milk

Meal 3: 7 whole eggs and potatoes

Meal 4: 11 oz sirloin, 8 oz sweet potato, salad

Meal 5: 75 gm whey shake, 2 tbs natural peanut butter

[Rake]

Re: Gusto's Journal

Why/ how do I keep accidentally locking my thread!!!!! Lol

Must be a height thing LOL. Trixie's computer is off now cause she couldn't post. Out to have fun somewhere.

[gusto77]

Re: Gusto's Journal

Why/ how do I keep accidentally locking my thread!!!!! Lol

[guns01]

Re: Gusto's Journal

i may not get you on the flat db presses but i see heavy inclines in my future haha. nice numbers for real though. i cant even fathom trying to control the 150s myself

[gusto77]

Re: Gusto's Journal

Because of my travel day yesterday and limited time in the gym this morning I had to adjust my schedule a bit. Chest and shoulders today then will hit primary legs on Monday. Will drop my secondary back work out next week to get back on track. Felt strong today but that heavy dumbbell double drop set sucked the life outta me. Shoulders were done fast and furious because I was running out of time.


Rotator/ delt/ trap warm ups



Flat dumbbell press

50s x 8

70s x 8

90s x 8

110s x 8

130s x 8

150s x 7-----> 120s x 6 (partials)----> 95s x 7 (full range)



Incline barbell press (rest pause style)

135 x 8

165 x 8

195 x 8

225 x 8

235 x 7 (didn't have a spotter and those dumbbell presses sucked the life out of me so I didn't attempt another)



Bench press

135 x 8

185 x 8

205 x 8

225 x 8

225 x 8



Pec deck fly (1 sec contraction each rep) (these were supposed to be incline cable flys but it would've meant waiting probably 15 minutes for people to get off the stuff I needed so I just went with pec deck and leaned forward a bit to put stress on the upper pecs
1 x warm up

175 x 15

190 x 15

205 x 15



Reverse peck deck (rest pause)(didn't have a band to use so did partials at the end instead of over and backs)

1 x warm up

115 x 15/ 10 partials

130 x 15/ 10 "

145 x 15/ 10 "

160 x 15/ 10 "



Dumbbell laterals (rest pause)

1 x warm up

30s x 8 x 4



Front barbell raises

45 x 12

65 x 12 x 2





Meal 1: 75 gm whey shake, 1 cup oatmeal

NO Xplode

2 scoops intra MD

Meal 2: steak and cheese omelet, harvest grain pancakes

Meal 3: 10 oz ground turkey, 1/4 cup cream of rice, 2 tbs coconut oil

Meal 4: 10 oz beef burger with cheese and low carb ketchup (no bun), 8 oz sweet potato

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

[gusto77]

Re: Gusto's Journal

Now that's some cleeeaaaan eating! Ready for nuggets soon? lol

I actually let my diet slip a bit this week while on the road for work.... Def a few unauthorized cheat meals this week lol. But yes!!!! Would love some nuggets!

[BABY1]

Re: Gusto's Journal

Now that's some cleeeaaaan eating! Ready for nuggets soon? lol

[gusto77]

Re: Gusto's Journal

Meal 1: 10 oz turkey burger and 2 cups jasmine rice, 2 tbs coconut oil

Meal 2: 75 gm whey shake

Meal 3: 8 oz ground beef with cheese and ketchup, baked potato

Meal 4: 11 oz sirloin, baked potato, salad with blue cheese dressing

Meal 5: 75 gm whey shake, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Felt good today. Day off tomorrow/ travel day


10 min treadmill warm up/ rumble roll



SM bent row

4 x warm ups

225 x 12

275 x 10

315 x 8



Wide grip assisted chins

1 x warm up

(50) x 10

(50) x 10ish

(60) x 10



Incline rope pullovers (loved these)

1 x warm up

100 x 12

140 x 12

140 x 12



Kettle bell rows (70s were a little light but it's the heaviest they had and I really wanted to check these out. Kept rest to 45 sec and really squeezed each rep)

1 x warm up

70s x 8 x 4



Hyper extensions

25 x 2



Hammer curls

1 x warm up

20s x 12 x 3



Standing calf raises/ 10 sec stretch

100 x 10/ 10

200 x 10/ 10

300 x 10/ 10

400 x 10/ 10

500 x 10/ 10



Rumble roll



Meal 1: protein cakes

Meal 2: 10 oz turkey burger and 2 cups white rice

Meal 3: 75 gm whey shake

NO Xplode

3 scoops intra MD

Meal 4: 10 oz chicken sandwich

Meal 5: 10 oz turkey burger, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

Damn you caught me bro. Was really hoping you weren't gonna check my log today. Just being lazy in my hotel room didn't feel like cooking and was craving chicken wings. They were so gross it was the most wasted unauthorized cheat meal ever. Hahahahahaha that's funny.

i am always watching haha. cool thing about working with people in person is you can normally tell by looking at them without them even admitting it. as for them sucking, that's usually what happens, something comes up and need to deviate a little bit and bam it sucks ass or makes you sick.