Gusto's Journal

[gusto77]

Re: Gusto's Journal

It's funny sometimes I look at these workouts on paper before I do them and I think they don't look like much. Then I do the exercises with the little form tweaks or intensity techniques that he wants you to use and it smokes my bags. Chest and shoulders were burning fierce and insanely pumped today.



5 min treadmill warm up


Rotator/ delt/ trap warm ups


Twist press

3 x warm ups

80s x 10

90s x 10

90s x 10


Incline barbell press

2 x warm ups

225 x 8

245 x 8

245 x 8

255 x 6 + 2 forced


Stretch push ups

3 x 20


Bent dumbbell laterals

1 x warm up

20s x 20

25s x 20

30s x 20


Front barbell raise

1 x warm up

65 x 12

65 x 12

65 x 12


Partial dumbbell laterals (brutal)

1 x warm up

40s x 17----> 25s x 13

40s x 30

40s x 22----> 30s x 8


Incline leg raises

3 x 15



Meal 1: mass cakes

NO Xplode

2 scoops Intra MD

Meal 2: 10 whole eggs and hash browns with low carb ketchup

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 16 oz sirloin, 8 oz sweet potato, broccoli

Meal 5: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce

Meal 6: 16 oz ground turkey with low carb BBQ sauce

[guns01]

Re: Gusto's Journal

Please Guns we do them all the time and I believe the first move is to push your butt back first as far as you can right?

it is pretty hard to describe but: drive the hips and but back and keep the dbs in close to the shins. going down without rounding the back and one you hit the bottom pause in the stretch. now once you start driving up you squeeze the ham as you push the hips forward lifting with the ham and glute not the hips and the lower back. you should feel the hams pulling and squeezing on the upstroke not the back. all your weight should remain on the heels for the entire movement. if you want another twist to the movement, turn your toes in pigeon toed and on the way up try to turn them out without actually moving them. that helps focus all the stress onto the hams and makes the movement even more hard

[MOUNTAIN-MAN]

Re: Gusto's Journal

AM

40 min fasting cardio


Meal 1: mass cakes

Meal 2: 100 gm whey with 2 tbs natural peanut butter

Meal 3: 10 whole eggs with bacon and cheese

Meal 4: mass cakes

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

Meal 6: 16 oz turkey with low carb BBQ sauce, 1 tbs coconut oil

Looking good I love eggs but they don't love me swamp ass

[Rake]

Re: Gusto's Journal

you saw my meal number 2 haha. it was a hell of a boost for cardio. i think you may have went a tad heavy on those stiff legs. going to have to take a look at the form to make sure you are getting them down right cause i think on that style i top out about 85 or 90 tough

Please Guns we do them all the time and I believe the first move is to push your butt back first as far as you can right?

[Trixie]

Re: Gusto's Journal

you saw my meal number 2 haha. it was a hell of a boost for cardio. i think you may have went a tad heavy on those stiff legs. going to have to take a look at the form to make sure you are getting them down right cause i think on that style i top out about 85 or 90 tough

Is gusto sending you a video of his deads?? Sounds interesting.LOL

[guns01]

Re: Gusto's Journal

you saw my meal number 2 haha. it was a hell of a boost for cardio. i think you may have went a tad heavy on those stiff legs. going to have to take a look at the form to make sure you are getting them down right cause i think on that style i top out about 85 or 90 tough

[gusto77]

Re: Gusto's Journal

Killer workout. Those alternating leg curls and that last set of leg presses were brutal.


10 min treadmill warm up


Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Seated alternating leg curls

3 x warm ups

40 x 10/ 10

40 x 10/ 10

50 x 10/ 10

50 x 10/ 10


Leg press

3 x warm ups

4 pps x 10

5 pps x 10

6 pps x 10

7 pps x 10

8 pps x 10

9 pps x 10----> 5 pps x 25


Bulgarian split squats

1 x warm up

65 x 8/ 15/ 30 x 3


DB straight leg deadlift

2 x warm ups

100s x 10

115s x 10


Calf raises on hack

1 pps x 15

2 pps x 15

3 pps x 15

3 pps x 15

3 pps x 15


Rumble roll/ stretch



Meal 1: mass cakes

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

NO Xplode

3 scoops Intra MD

Meal 3: 100 gm whey, 1 tbs coconut oil

Meal 4: 3 big slices NY pepperoni & bacon pizza

Meal 5: 10 whole eggs with cheese

[gusto77]

Re: Gusto's Journal

Almost didn't make it to the gym today. Woke up feeling really sluggish and as the day went on it got worse. Thought I was getting sick but then I realized I think it's just the HGH kicking back in. Took it real easy in the gym today but decent deload work out. Tomorrow starts the new program. It's on LOL


10 min treadmill warm up


Rotator/ delt warm ups


HS press

3 x warm ups

2 pps x 12

2 pps + 25s x 10

3 pps x 10


Seated dumbbell laterals

1 x warm up

25s x 20 x 3


Reverse pec deck

1 x warm up

130 x 20 x 3


Cable press downs

3 x warm ups

160 x 15

180 x 13

200 x 10


HS dips

1 x warm up

2 pps x 15

2 pps + 25s x 15

2 pps + 25s x 15

2 pps + 25s x 15


20 min light cardio


Meal 1: mass cakes, 1 tbs coconut oil

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

Meal 3: 100 gm whey, 1 tbs coconut oil

Meal 4: 16 oz sirloin and 2 cups white rice

NO Xplode

2 scoops Intra MD

Meal 5: mass cake, 1 tbs coconut oil

Meal 6: 8 oz sirloin and 5 whole eggs

[gusto77]

Re: Gusto's Journal

Nice easy deload day in the gym but still a good work out. Had a freaking horrible and busy day at work and got behind on meals so I had to improvise a little bit towards the end of the day. That post workout shake and cereal and that 16 ounce steak were ate real close together. So needless to say choking down that 1 pound steak was a bit rough LOL



10 min treadmill warm up


Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Seated leg curls

2 x warm ups

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10


Adductor

2 x warm ups

120 x 15

150 x 15

180 x 15


Abductor

2 x warm ups

120 x 15

150 x 15

180 x 15


Leg press

3 x warm ups

6 pps x 8

8 pps x 8

10 pps x 7 + 2 forced


Sumo hacks with middle arm hang

2 x warm ups

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 10


Calf presses

3 x warm ups

4 pps x 15 x 4



Meal 1: mass cakes

Meal 2: 100 gm whey with 1 tbs coconut oil

Meal 3: 12 oz sirloin and 4 oz grilled shrimp with 8 oz sweet potato and salad

NO Xplode

2 scoops Intra MD

Meal 4: 100 gm whey and 1 cup kashi cereal in almond milk

Meal 5: 16 oz sirloin and 1 tbs coconut oil

Meal 6: 10 whole eggs with cheese

[gusto77]

Re: Gusto's Journal

Really good workout today despite being a deload day. Don't know if it was the heat and the fact that I was wearing a sweatshirt but those one arm dumbbell rows and smith machine rack pulls smoked the piss out of me. Breaking in a new 13 mm weight belt too so that didn't make breathing any easier LOL Took it easy on the final two exercises and let myself slide on cardio today.


10 min treadmill warm up


One arm dumbbell rows

3 x warm ups

120 x 8

140 x 8

160 x 8


SM rack pulls

3 x warm ups

4 pps x 6

4 pps x 6

4 pps x 6


HS high rows

1 x warm up

2 pps x 15

2 pps x 15

2 pps x 15


Neutral medium grip pull downs

1 x warm up

115 x 12

130 x 12

145 x 12



Meal 1: mass cakes

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

Meal 3: 100 gm whey with 1 tbs coconut oil

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

NO Xplode

2 scoops Intra MD

Meal 5: 3/4 lb Wendy's triple cheeseburger and fries

Meal 6: 10 whole eggs with cheese

[gusto77]

Re: Gusto's Journal

Easy deload week. Felt good and strong.


AM

40 min fasting cardio


PM

10 min treadmill warm up


Rotator/ delt/ trap warm ups


HS decline press

3 x warm ups

2 pps x 15

2 pps + 25s x 12

3 pps x 10


Dumbbell press

1 x warm up

105s x 10

120s x 10

120s x 10


Pec deck/ Machine laterals

1 x warm up

160 x 15/ 110 x 15

190 x 15/ 120 x 15

220 x 15/ 120 x 15


Seated dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 15


Hammer curls

40s x 15

50s x 12

60s x 10



Incline leg raises/ incline sit ups

3 x 15/ 15



Meal 1: mass cakes

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

Meal 3: 100 gm whey with 2 tbs peanut butter

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

NO Xplode

2 scoops Intra MD

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

Meal 6: 10 whole eggs with cheese

[guns01]

Re: Gusto's Journal

This was actually a 22 egg day. Each one of thos mass cakes has 6 lol. I did indeed wreck the shitter guns

haha, yep i called it lol

[animal87]

Re: Gusto's Journal

I love some eggs. One of those things i feel like eating several times a day if i wanted.

[gusto77]

Re: Gusto's Journal

10 whole eggs!! WOW!

This was actually a 22 egg day. Each one of thos mass cakes has 6 lol. I did indeed wreck the shitter guns

[guns01]

Re: Gusto's Journal

10 whole eggs!! WOW!

i used to do 36-48-60 whole eggs a day when they were 7 bucks for 15 dozen. that was a long ass time ago but whole eggs are where it is at if you can tolerate them. also the cholesterol myth has been proven wrong a while back, it is just that the fda is 20 years behind real science and nutrition