Gusto's Journal

[gusto77]

Re: Gusto's Journal

Meal 1: mass cakes

Meal 2: 12oz sirloin, 4 oz grilled shrimp, 8 oz sweet potato, 1 tbs coconut oil

Meal 3: 16 oz ground turkey, 2 tbs coconut oil

Meal 4: 16 oz ground turkey with 2 cups white rice

Meal 5: 12 oz chicken and steak kebabs, rice, pita bread and hummus

Meal 6: 100 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Good quick workout today. Arm pump was pretty silly. EZ bar curls and hammer curls were done with only 10 seconds rest between sets.


EZ bar curls

3 x warm ups

65 x 10 x 5



Hammer curls

1 x warm ups

35s x 10 x 3



Preacher curls

1 x warm up

55 x 8

65 x 8



Cable press downs/ dips between benches (those bench dips definitely felt a little awkward and painful on the old shoulders but last couple of sets weren't too bad)
2 x warm ups

120 x 12/ 17

130 x 12/ 13

150 x 12/ 11

170 x 12/ 10



Incline dumbbell skull crushers

1 x warm up

40s x 12 x 4



HS Calf presses

1 pps x 100

2 pps x 50

3 pps x 25

4 pps x 20

5 pps x 18

5 pps x 18



25 min light cardio



Meal 1: mass cakes

Meal 2: 16 oz sirloin, 1 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 16 oz sirloin with 2 cups white rice

NO Xplode

2 scoops Intra MD

Meal 5: 10 whole eggs with cheese and 2 cups kashi cereal with almond milk

Meal 6: 16 oz sirloin, 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Pretty good workout today. Started out awesome and then about three quarters of the way through my leg presses my low back tightened up something fierce. Don't know if it's ever been that bad. Anyway those two sets with Asterix next to them were really bad. The pain was so bad I couldn't continue with the set. After leg presses there was about a 15 minute break where I had to roll out and stretch. I really hate it when something like that sucks my mojo away and ruins my intensity and tempo. The pump in my quads was still pretty insane by the end of this work out though.


AM

30 min fasted cardio



PM

10 min treadmill warm up

Rumble roll/ air squats

Leg ext warm ups x 3



Lying leg curls

4 x warm ups

140 x 12

150 x 10 -----> 110 x 5 with slow negs

160 x 8 ------> 110 x 5 with slow negs plus 20 sec ISO hold last rep



Leg press

1- 9 pps x 10 then.....

8 x 10

7 x 15

6 x 17

5 x 15 *

4 x 20

3 x 10 *



Elevated dumbbell lunge

25s x 10

25s x 10

25s x 10

25s x 10



Sissy squats (did some quad flexing between sets)

BW x 15

25 x 12

35 x 12

35 x 12 -------> BW x 8



Ham killers

4 x 8



Seated calf raise/ calf raise on hack

1 x warm up

90 x 10/ 1 pps x 10

90 x 10/ 1 pps x 10

90 x 10/ 1 pps x 10

90 x 10/ 1 pps x 10


Meal 1: mass cakes

Meal 2: 16 oz ground turkey, 1 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 16 oz ground turkey with 2 cups white rice and low carb BBQ sauce

NO Xplode

3 scoops Intra MD

Meal 5: 16 oz sirloin and 2 cups white rice

Meal 6: 16 oz sirloin, 1 tbs coconut oil

[guns01]

Re: Gusto's Journal

Really good workout today but I was lightheaded from the beginning. This heat seems to really get to me. I threw on a sweatshirt for my 10 minute treadmill warm up and I started getting lightheaded within a few minutes so that thing came off very quickly. Felt pretty lightheaded at certain points during the work out during the heavy movements but I pushed through it and had a great workout.

AM

30 min fasted cardio


PM

10 min treadmill warm up


One arm barbell row

4 x warm ups

125 x 8

125 x 8

150 x 8


Away facing pulldowns (wanted to try out my new Mag grip, so these were done with a close supinated grip)

2 x warm up

145 x 10

160 x 10

160 x 10 ------> 115 x 8


Single arm supinated pulldown

1 x warm up

85 x 12

100 x 12

115 x 12 (10 sec ISO hold last rep)


Dumbbell Shrugs

100s x 10———> 75s x 10————> 50s x 10 with 3 sec contraction each rep of each set


SM rack pulls

3 x warm ups

405 x 6

405 x 6

405 x 5 (felt really lightheaded so I stopped)


Banded hyperextensions 1 x 30


Incline leg raises SS

4 x 15


Incline sit ups SS

4 x 15



Meal 1: mass cakes

Meal 2: 100 gm whey, 2 tbs coconut oil

Meal 3: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce, 1 tbs coconut oil

NO Xplode

3 scoops Intra MD

Meal 4: Wendy's triple cheeseburger and fries, handful dark chocolate covered raisins

Meal 5: 16 oz ground turkey and 1 tbs coconut oil

going to have to step my game up looks like haha

[gusto77]

Re: Gusto's Journal

Really good workout today but I was lightheaded from the beginning. This heat seems to really get to me. I threw on a sweatshirt for my 10 minute treadmill warm up and I started getting lightheaded within a few minutes so that thing came off very quickly. Felt pretty lightheaded at certain points during the work out during the heavy movements but I pushed through it and had a great workout.

AM

30 min fasted cardio


PM

10 min treadmill warm up


One arm barbell row

4 x warm ups

125 x 8

125 x 8

150 x 8


Away facing pulldowns (wanted to try out my new Mag grip, so these were done with a close supinated grip)

2 x warm up

145 x 10

160 x 10

160 x 10 ------> 115 x 8


Single arm supinated pulldown

1 x warm up

85 x 12

100 x 12

115 x 12 (10 sec ISO hold last rep)


Dumbbell Shrugs

100s x 10———> 75s x 10————> 50s x 10 with 3 sec contraction each rep of each set


SM rack pulls

3 x warm ups

405 x 6

405 x 6

405 x 5 (felt really lightheaded so I stopped)


Banded hyperextensions 1 x 30


Incline leg raises SS

4 x 15


Incline sit ups SS

4 x 15



Meal 1: mass cakes

Meal 2: 100 gm whey, 2 tbs coconut oil

Meal 3: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce, 1 tbs coconut oil

NO Xplode

3 scoops Intra MD

Meal 4: Wendy's triple cheeseburger and fries, handful dark chocolate covered raisins

Meal 5: 16 oz ground turkey and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Meal 1: mass cakes, 2 slices bacon

Meal 2: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 10 whole eggs with cheese

Meal 5: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce, 1 tbs coconut oil

Meal 6: 16 oz ground turkey, 1 tbs coconut oil

[Trixie]

Re: Gusto's Journal

sorry gusto, i stole your thunder man

Sorry gusto lol.

This is great information no matter who's thread. I'll hijack any thread for great information and not be apologetic. Luv you gusto, and you know I do.
~Trixie~

[Trixie]

Re: Gusto's Journal

What do you mean by twist presses brother?? I think I know but I'm curious?

I'm with you animal! He is doing so much more than his thread shows. When we get together; guns shows us all the extra moves that help us wring everything out of every muscle we are working.
~Trixie~

[gusto77]

Re: Gusto's Journal

sorry gusto, i stole your thunder man

Sorry gusto lol.

No worries at all gentlemen I actually had a little bit difficulty with these today in my left arm. One thing I learned when I tore my left biceps tendon is that no bicep=zero ability to supinate. Before it was repaired I had complete loss of strength in supination movements and resisting against pronation . Even though it's repaired it only ever return to about 85 or 90% strength. So as I was twisting my pinkies in On those twist presses I definitely felt very weak in the left arm and came really close to absolute failure on that last set.

[animal87]

Re: Gusto's Journal

Sorry gusto lol.

[guns01]

Re: Gusto's Journal

sorry gusto, i stole your thunder man

[guns01]

Re: Gusto's Journal

Ok thats what I thought it was. I try to do those too sometimes but with my messed up hand i ca only do real light weight for those.

haha, i shouldnt have hijacked on gusto's posts but they arent meant to be heavy anyway. the sole focus is on proper inner chest stretch and peak contraction. it is more of a warmup pump movement than anything

[animal87]

Re: Gusto's Journal

you start the movement with your palms facing inboard at the bottom along side your chest (same as a normal press just palms in). as you press the weigh up you twist the weight inboard toward your pinkes. so at the top your pinkes will be facing each other.

Ok thats what I thought it was. I try to do those too sometimes but with my messed up hand i ca only do real light weight for those.

[guns01]

Re: Gusto's Journal

What do you mean by twist presses brother?? I think I know but I'm curious?

you start the movement with your palms facing inboard at the bottom along side your chest (same as a normal press just palms in). as you press the weigh up you twist the weight inboard toward your pinkes. so at the top your pinkes will be facing each other.

[animal87]

Re: Gusto's Journal

What do you mean by twist presses brother?? I think I know but I'm curious?