Gusto's Journal

[gusto77]

Re: Gusto's Journal

Really good strong work out today. Pretty much no pain in the elbow, just a little bit of clicking. Was able to do a decent set on flat bench with 300 so the strengths climbing nicely and I'm really happy about that. Took it pretty easy on arms today especially the triceps but still a great work out nonetheless.

AM

40 min fasting cardio


PM


10 min tread mill warm up


Hanging leg raises/ incline sit ups

15/ 15 x 4


Rotator/ delt/ trap warm ups


Bench press

4 x warm ups

225 x 8

250 x 8

275 x 8

300 x 6-----> 135 x 25


Incline matrix press

2 pps x 15

2 pps + 25s x 12

3 pps x 8

3 pps x 7

3 pps x 6 ----> 2 pps x 6 ----> 1 pps x 14


Pec deck w/ deep stretch and 1 sec contraction

1 x warm up

160 x 15

175 x 15

190 x 15ish

205 x 12---> 145 x 6---> 100 x 12----> 70 x 20 (pumping)


Dumbbell press (pumping)

80s x 12

80s x 12

80s x 12


Hammer curls/ reverse cable press downs

2 x warm ups

40s x 12/ 60 x 15

40s x 12/ 60 x 15

40s x 12/ 60 x 15


Machine dips/ machine curls

100 x 15/ 60 x 15

150 x 15/ 80 x 15

200 x 15/ 100 x 15

200 x 15/ 100 x 15



Meal 1: Mass cake

Meal 2: 14 oz ground turkey low-carb BBQ sauce, 1 tbs coconut oil

Meal 3: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce

NO Xplode

2 scoops intra MD

Meal 4: mass cake

Meal 5: 14 oz ground turkey with low carb BBQ sauce and 2 cups rice

Meal 6: 100 gm whey shake with 1 tbs natty peanut butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

Thanks bro! It's just the beginning with the diet. Start blasting next week so I'm kicking it up even more.

Kill it ur gonna be a beast

[gusto77]

Re: Gusto's Journal

Love ur diet now bro I see u have got use to eating more proud of u and ur achievements my brother ur a insperation to all

Thanks bro! It's just the beginning with the diet. Start blasting next week so I'm kicking it up even more.

[gusto77]

Re: Gusto's Journal

Really good secondary leg day. Honestly could have gone higher in the squats but my low back was still wrecked from the brutality at guns gym. I ordered a belt but it hasn't come in yet so I played it safe. The NPP I'm taking is really really solid and I'm thoroughly enjoying it. Strength keeps bumping up and I'm swelling up nicely along with the good diet. The iso holds were really really hard on lying leg curls without a partner to help me keep my hammy's flexed but I got it done and it was nice and painful.


10 min tread mill warm up/ rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Lying leg curls with alternating ISO holds (top 1/4, bottom 1/4)

3 x warm ups

100 x 10 (15)

110 x 10 (15)

110x 10 (20)

110 x 10 (25)

120 x 10 (20)

130 x 10 (25)


Adductor

2 x warm ups

150 x 15

170 x 15

170 x 15


Abductor

2 x warm ups

150 x 15

170 x 15

190 x 13


Squats

3 x warm ups

225 x 6

245 x 6

275 x 6

295 x 6


Hack squats close/ med/ wide (30- 60 sec between stance change)

1 pps x 15/ 15/ 15

1 pps + 25s x 15/ 15/ 15

2 pps x 15/ 15/ 15


Calf presses

2 x warm up

3 pps x 20

4 pps x 20

5 pps x 20

5 pps x 18


20 min light cardio


Stretch/ foam roll



Meal 1: Colorado omelet and harvest grain and nut pancakes

Meal 2: 14 oz ground turkey with 2 cups jasmine rice and low-carb BBQ sauce

Meal 3: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce

Meal 4: Mass cake

NO Xplode

3 scoops intra MD

Meal 5: 14 oz ground turkey with low carb BBQ sauce and 1 cup oatmeal with SF syrup and 1/4 cup dark choc covered raisins

Meal 6: 14 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Love ur diet now bro I see u have got use to eating more proud of u and ur achievements my brother ur a insperation to all

[rnixon]

Re: Gusto's Journal

Fasted cardio is the cats ass man I love it been doing my hiit on spin bike and steady state my mountain bike around town and through the trails along ocean etc feels good to slow down and take in the beauty. Of the town...

[gusto77]

Re: Gusto's Journal

AM

40 min fasting cardio


Meal 1: Mass cake

Meal 2: 14 oz ground turkey with 2 cups jasmine rice and low-carb BBQ sauce

Meal 3: 10 oz chicken on pita with lettuce and tomato and light cucumber sauce

Meal 4: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce

Meal 5: Mass cake

Meal 6: 14 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Guns and I destroyed back again today. Tore it up. My right elbow is tweaked so next workout cycle is going to be interesting but I have a day off tomorrow and legs on wed so hopefully the flare up will subside. Check out his log if interested in seeing the work out.


Meal 1: 14 oz ground turkey with low carb BBQ

Meal 2: 4 eggs with 8 oz hamburger steak, hash brown casserole, grits, and 2 biscuits with gravy

Hyde

3 scoops intra MD

Meal 3: mass cake

Meal 4: 16 oz steak, 8 oz sweet potato, and broccoli

Meal 5: 100 whey shake

[gusto77]

Re: Gusto's Journal

Guns myself and his his strongman buddy absolutely destroyed delts and chest. Check out his log if interested.


Meal 1: 6 whole eggs, 10 oz NY strip, 2 cups rice

Meal 2: mass cake

Hyde

2 scoops intra MD

Meal 3: 12 oz New York strip and 1 1/2 cups rice

Meal 4- 5: Pizza, Stromboli, ice cream, etc lol

[rnixon]

Re: Gusto's Journal

It's awesome brother. All the suffering was worth so drive on bro!

Sugar free jello and veggies let's do this lol

[gusto77]

Re: Gusto's Journal

Double what lol. I bet it feels good to be strong as hell after dieting.

It's awesome brother. All the suffering was worth so drive on bro!

[rnixon]

Re: Gusto's Journal

Double what lol. I bet it feels good to be strong as hell after dieting.

[gusto77]

Re: Gusto's Journal

Brutal leg workout with guns. Killed it again today.... Or maybe he just killed me. Check out his log if interested.


Meal 1: 6 whole eggs, 10 oz sirloin, 2 cups rice, 1 brownie

Meal 2: mass cake

2 scoops NO Xplode

3 scoops intra MD

Meal 3: 14 oz ground turkey with low carb BBQ sauce, piece of s'mores pie with cream

Meal 4: 12 oz New York strip

Meal 5: probably a double cheese burger and a hot dog on wheat buns with some chips and a desert

[MOUNTAIN-MAN]

Re: Gusto's Journal

Sweet u are a beast brother respect

[gusto77]

Re: Gusto's Journal

If you want to see the workout for today check out guns log. We absolutely fucking killed it. Awesome back day. Great night of eating tonight at guns house.


Meal 1: 6 whole eggs, 10 oz ground beef, 10 oz sweet potato, and 12 oz reduced sugar almond milk

Meal 2: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 3: 10 oz sirloin steak and 1 1/2 cups rice

Meal 4 through til I pass out or vomit: burgers, brats, chips, dip, cake, brownies