Gusto's Journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

Killing it boss

[gusto77]

Re: Gusto's Journal

Great arm day, phenomenal pump. Planned on doing a lighter pump workout and taking it easy but once I got started I couldn't help myself.


AM

10 min treadmill, rotator, delt, trap, warm ups


Incline dumbbell curls/ incline dumbbell skull crushers

3 x warm ups

25s x 15/ 40s x 15

30s x 15/ 45s x 15

35s x 15/ 50s x 15

40s x 13/ 55s x 15


HS dips/ HS preachers

1 pps +25s x 15/ 45 x 15

2 pps x14 / 60 x 15

2 pps + 25s x 15/ 70 x 15

2 pps +35s x 15/ 80 x 12

3 pps x 12/ 80 x 10


Cable pressdowns/ cable curls

100 x 15/ 70 x 15

140 x 15/ 80 x 15

180 x 15/ 90 x 15

200 x 13/ 100 x 13


Close grip bench press (slowed the pace way down on these and hammer curls and just went as heavy as possible... Arms were already smoked lol)

3 x medium to med heavy warm ups

225 x 5

235 x 5

245 x 4 + 1 forced


Alternating hammer curls (cross body w/ a little bit of cheat at the end)

3 x warm ups

65s x 8

70s x 7

75s x 6----> 40s x 8


15 min HIIT


Meal 1: mass cakes

2 scoops NO Xplode

2 scoops intra MD

Meal 2: 8 eggs, 10 oz ground beef, 10 oz sweet potato with low-carb BBQ sauced and 12 oz reduced sugar almond milk

Meal 3: 10 oz chicken and beef mix with 1 cup rice and carrots and broccoli

Meal 4: 16 oz cowboy cut sirloin and 16 oz sweet potato

Meal 5: 14 oz ground turkey with low carb BBQ sauce and veggies

[gusto77]

Re: Gusto's Journal

Really good secondary legwork out today. Totally made this one up. Whatever it looks like on paper those leg extensions leg presses and hack squats smoked me quite a bit. Kept my hoodie on the whole work out and was absolutely drenched in sweat by the time I finished. Good day. I hope I didn't screw myself for the torture session to come on Saturday.

AM

30 min fasting cardio

PM

10 min treadmill warm up/ rumble roll/ air squats


Hip adductor

3 x warm up

130 x 15

150 x 12

170 x 10


Hip abductor

3 x warm up

170 x 15

190 x 15

210 x 12


Seated leg curls

3 x warm ups

100 x 10

100 x 10

110 x 10

120 x 9ish

120 x 8 ------> 70 x 8 with 5 sec hold each rep


Leg ext (legs wide toes forward with top 1/2 movement only/ lots of holds/ squeezes

3 x warm up

80 x 15

100 x 15

120 x 15

140 x 15

140 x 14-----> 90 x 8 with 10 sec hold last rep (painful)


Leg presses (narrow to medium stance)

2 x warm up

5 pps x 10

7 pps x 10

8 pps x 7 + 1 forced


Hack squats (alternate close med and wide stance... On the wide stance I pressed down with my toes forcing myself off my heels putting stress on the tear drop... Felt awesome)

1 pps x 15, 15, 15 (about 45 sec rest between)

2 pps x 15, 15, 15 (same... Last set brutal)


Calf raises on hack

1 warm up

2 pps x 15

3 pps x 15

4 pps x 14

5 pps x 11

6 pps x 7 ----> BW calf raises x 15


Incline sit ups

3 x 25


Rumble roll/ stretch



Meal 1: 8 whole eggs, 10 oz ground beef, 10 oz sweet potato, 12 oz reduced sugar almond milk

Meal 2: 10 oz ground beef and 1 1/2 cups rice with low carb BBQ sauce

Meal 3: 10 oz ground beef with low carb BBQ sauce and 8 oz sweet potato

Meal 4: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 5: 14 oz ground turkey with low carb BBQ sauce and 8 oz sweet potato

Meal 6: 14 oz ground turkey with low carb BBQ sauce and veggies

[gusto77]

Re: Gusto's Journal

Great work out over all today, tempo and intensity a bit lower than the past few days but that was mostly due to the fact that I worked out first thing in the morning I saw a bunch of people I hadn't seen in a while. People kept wanting to talk my ear off. I didn't let it get too out of control but I know some good people there early in the morning and I wasn't about to be a dickhead to them after I haven't seen them in months. Again though great work out, strength still slowly creeping back up and had a very good pump going.


AM

5 min treadmill/ rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

185 x 10

225 x 10

250 x 8

250 x 7 + 1 forced------> 135 x 15


Decline HS press

1 x warm up

2 pps x 15

2 pps + 10s x 15

2 pps + 25s x 12

2 pps + 35s x 11

3 pps x 9

3 pps x 8 with 10 sec hold last rep


Pec deck/ push ups

1 x warm up

160 x 20/ 25

205 x 20/ 25

250 x 15/ 20-----> pec deck 130 x 12


Cross bench pullovers

1 x warm up

65 x 12

75 x 12

85 x 12


Front dumbbell raises/ lateral raises/ bent lateral raises

10s x 15/ 15/ 15

15s x 15/ 15/ 15

20s x 15/ 15/ 15

20s x 15/ 15/ 15


SM shrugs/ leg raises

135 x 12/ 15

185 x 12/ 15

185 x 12/ 15

225 x 12/ 15

275 x 12/ 15


17 min HIIT



Meal 1: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 2: big steak omelet and harvest grain & nut pancakes

Meal 3: 14 oz ground turkey with low carb BBQ sauce and 1 1/2 cups rice, 1 rice cake with 2 the almond butter and SF choc syrup

Meal 4: 12 oz beef burger with cheese and low carb BBQ sauce and 1 1/2 cups rice

Meal 5: 12 oz ground beef and buffalo bleu cheese dressing, veggies, some doritos and dark chocolate raisins (I'll admit keeping my cardio up theres def an increase in my sugar cravings)

[gusto77]

Re: Gusto's Journal

Nothing more to say other than awesome heavy and intense workout from hell with an outrageous pump. Going to have to put that one in the books. I know my deadlifts numbers don't look like anything spectacular but I haven't done them in months, I'm post comp, the fact that I've never was very good at them, and that they didn't feel heavy at all today made me super happy. Was actually going to do a cheat meal post work out but I made I think the better decision and just went home and overloaded my plate a bit more with clean food.

AM

30 min fasting cardio


PM

5 min treadmill/ Rotator/ delt/ trap/ rumble roll warm ups


Deadlifts (I squatted a bit yesterday so I didn't go overboard on these, haven't dead lifted in a while so just warmed up and did a few moderate sets. In the near future here I'm going to make sure my workout plan alternates between heavy deadlifts and heavy squats week to week. Looking to get nice and thick this next off-season)

3 x warm ups

225 x 6

275 x 5

315 x 4

365 x 3


Bent barbell rows

1 x warm up

185 x 12

225 x 12

250 x 10

250 x 10


One arm dumbbell rows

1 x warm up

85 x 12

100 x 12

115 x 10

130 x 9

150 x 6


Neutral close grip pull ups

1 warm up on asst pull up machine

BW x 10

BW x 9

BW x 7 with 10 sec hold


HS pulldowns/ dumbbell pullovers (I swear I'm addicted to dumbbell pullovers now ha ha)

2 pps x 15/ 85 x 12

2 pps x 15/ 85 x 12

2 pps + 25 x 14/ 85 x 12

2 pps + 25 x 12/ 85 x 11


Abductor machine/ calf ext

2 x warm ups

150 x 12/ 300 x 12

170 x 10/ 400 x 10

190 x 10/ 400 x 10


Foam roll/ stretch



Meal 1: 8 whole eggs with 10 oz NY strip and 10 oz sweet potato, 1 tbs almond butter.... Could have ate another plate

Meal 2: 14 oz ground turkey with low carb BBQ sauce and 1 1/2 cups rice

Meal 3: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 4: 12 oz beef burger with low carb BBQ sauce, 1 1/2 cups rice, 8 oz sweet potato, and 1 tbs almond butter

Meal 5: 14 oz ground turkey with low carb BBQ sauce and veggies

[gusto77]

Re: Gusto's Journal

Another nice strength bump this week. Knees and back felt a little sore and tight but once the blood got pumping, I felt awesome. Great work out.


AM

Foam roll/ air squats/ stretch/ TNE lol


Leg ext and leg curl warm ups x 3 each


Squats

2 x warm ups

135 x 12

185 x 12

225 x 10

275 x 8

135 x 10 (after about 30 seconds rest as quickly as I could unload the bar and hop back on it!)


Narrow stance squats with toes pointed out (these were done light with feet as narrow as possible toes point out.... I had intended on doing front squats in this manner but I gave myself a bit of a hematoma in my left deltoid after a bad injection last week and the bar resting on my shoulder just didn't feel very good)

135 x 20

135 x 20

135 x 20


Walking barbell lunges

1 x warm up

95 x 10

105 x 10

115 x 10-----> squats 115 x 10 then walked the bar and weights 50 m back to my garage LOL. Good set.


Again did a work out in my garage today so leg extension and leg curls were done on a plated leg curl and leg extension machine which in my opinion and experience are a lot harder. I kept the tourniquets on between leg extensions and leg curls and moved from one right into the next. 30 seconds rest between all sets. Absolutely painful and brutal but awesome pump.

Occlusive leg ext./ occlusive leg curls

55 x 18

65 x 15

65 x 15 + 5 sec hold last rep

Right into occlusive leg curls

45 x 20

55 x 13

45 x 6 muscle failure -----> 35 x 9 with best hold I had in me. Fucking brutal


Sissy squats

BW x 15

25 lbs plate x 15

35 " " x 12

35 " " x 12


Hanging leg raises/ BW calf raises (nothing more than a little burn and to get some blood pumping into the calves on these. Just can't get a good calf workout in my garage until I get some better equipment)

15/ 30 x 3


Foam roll/ stretch


Meal 1: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 2: 4 whole eggs and 10 oz ground turkey with 8 oz sweet potato, couple of bites of my kids leftover peanut M&M waffles LOL

Meal 3: 12 oz NY strip and 8 oz sweet potato with veggies, 3/4 cup peanut M&Ms

Meal 4: 12 oz beef with low carb BBQ sauce and 1 1/2 cups rice

Meal 5: 14 oz ground turkey with low carb BBQ sauce and veggies

[MOUNTAIN-MAN]

Re: Gusto's Journal

dont you love those split days when you make two vists to the gym?when i did my first comp i was 26 i did a hr cardio am muscle group at lunch the after work 1 hr on abs 7 day a week

[gusto77]

Re: Gusto's Journal

Cardio only

AM

30 min fasting cardio

Lots of foam and rumble rolling and stretching throughout the day


Meal 1: 6 whole eggs with bacon and cheese, 2 1/2 cups kashi cereal with reduced sugar almond milk

Meal 2: 10 oz ground turkey and 1 while egg (ran low on turkey) with low carb BBQ sauce, and veggies (carrots), 2 dark choc squares (120 cals)

Meal 3: 1 slice meat lovers pizza, 2 Italian sausage links, Doritos, 1 smores ice cream cone, 1 king size peanut M&M pack (totally not how I planned for that meal to go down today. I got stuck running around out in town and was starving and cranky with my kids lol. Refrigerator is stocked now however. Going to limit myself to one more meal today)

Meal 4: 12 oz NY strip with 8 oz sweet potato and veggies

[Trixie]

Re: Gusto's Journal

Absolutely phenomenal secondary back day. Didn't hit any direct low back however as I was trying to let it rest. Concentrated really good moving a bit slower and getting a good squeeze and lots of contraction holds on the close grip movements. A bit more pumping done in the med and wide grip. All movements nice and controlled though. Pizza and ice cream night with the kids.

AM

30 min fasting cardio


PM

3 x warm up rounds


Neutral close grip pulldowns GS

150 x 12

200 x 12

200 x 12

200 x 12

200 x 12


Medium grip matrix rows GS

1 pps + 10s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12


Close grip SM rows GS

135 x 10

155 x 10 (too heavy to concentrate on contraction)

135 x 10

135 x 10

135 x 10


Dumbbell pullovers GS

75 x 12

75 x 12

75 x 12

75 x 12

75 x 12


Single arm cable pulldown supinating on way down TS

100 x 12

110 x 12

110 x 12

110 x 12


Wide grip seated cable row TS

115 x 12

115 x 12

115 x 12

115 x 12


Assisted wide grip pull up TS

(80) x 10

(80) x 10

(80) x 10

(80) x 9-----> (120) x 10


Abductor machine

2 x warm ups

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

170 x 10-----> 110 x 15


Incline sit ups 2 x 40



Meal 1: mass cakes

Meal 2: 14 oz ground turkey with low carb BBQ sauce, and buffalo ranch and 1 1/2 cups rice

Meal 3: 14 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 1/2 cups rice, veggies

2 scoops NO Xplode

2 scoops intra MD

1 quest bar (knew post meal was going to be slightly delayed)

Meal 4: 4 slices big NY style meat pizza, 2 mozzarella sticks, and cold stone mint choc ice cream and brownie

Meal 5: 75 gm whey shake (may not have this one at all if I'm not super hungry, again still trying to watch the cals for another couple of weeks)

I like, like!
~Trixie~

[gusto77]

Re: Gusto's Journal

Absolutely phenomenal secondary back day. Didn't hit any direct low back however as I was trying to let it rest. Concentrated really good moving a bit slower and getting a good squeeze and lots of contraction holds on the close grip movements. A bit more pumping done in the med and wide grip. All movements nice and controlled though. Pizza and ice cream night with the kids.

AM

30 min fasting cardio


PM

3 x warm up rounds


Neutral close grip pulldowns GS (these were done sitting on the floor on one side of a cable crossover machine so 200 was a lot lighter than 200 than an actual lat pull down machine)

150 x 12

200 x 12

200 x 12

200 x 12

200 x 12


Medium grip matrix rows GS

1 pps + 10s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12


Close grip SM rows GS

135 x 10

155 x 10 (too heavy to concentrate on contraction)

135 x 10

135 x 10

135 x 10


Dumbbell pullovers GS

75 x 12

75 x 12

75 x 12

75 x 12

75 x 12


Single arm cable pulldown supinating on way down TS

100 x 12

110 x 12

110 x 12

110 x 12


Wide grip seated cable row TS

115 x 12

115 x 12

115 x 12

115 x 12


Assisted wide grip pull up TS

(80) x 10

(80) x 10

(80) x 10

(80) x 9-----> (120) x 10


Abductor machine

2 x warm ups

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

170 x 10-----> 110 x 15


Incline sit ups 2 x 40



Meal 1: mass cakes

Meal 2: 14 oz ground turkey with low carb BBQ sauce, and buffalo ranch and 1 1/2 cups rice

Meal 3: 14 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 1/2 cups rice, veggies

2 scoops NO Xplode

2 scoops intra MD

1 quest bar (knew post meal was going to be slightly delayed)

Meal 4: 4 slices big NY style meat pizza, 2 mozzarella sticks, and cold stone mud pie ice cream waffle bowl

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looks like u got ur plan down get thy rest I a nc crank it back up ur a beast brother

[gusto77]

Re: Gusto's Journal

Really good work out overall today although I got to say and knees back and shoulders were all extremely sore. Not necessarily in a good way. I've been hitting it pretty hard since I was given the go-ahead to start working out hard again.... I've been having such a great workouts that I may have pushed it a little too hard. Going to really roll and stretch good tonight ice the joints and soak the muscles in a hot bath. I got a secondary back workout tomorrow and then it's time for some recovery. I'm currently running 300 mg of test c a week 350 mg of test p a week but I'm dropping the P in two more days. It was just a kick start until the cyp got going. Going to add in some low-dose NPP here as well as things that haven't been hurting in awhile are starting to flare up again. Got to get nice and rested for the insanity to come this weekend with guns haha.


AM

30 min fasting cardio


PM

Shoulders, tris

Rotator/ delt/ trap warm ups


Seated Dumbbell laterals with 3 sec holds

15s x 12

15s x 12

20s x 10

25s x 9-----> 15s x 12 (no holds, pumping only)


HS presses

1 x warm up

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 10

2 pps + 25s x 9ish


SM wide grip upright rows

2 x warm up

95 x 15

115 x 13

135 x 11----> db lats 10s x 20-----> arms raised static hold x 45 sec


Reverse pec deck

1 x warm up

130 x 20

160 x 20

160 x 16 (10 sec hold last rep)


Shrugs on calf raise machine

2 x warm ups

210 x 12

250 x 12

290 x 12


Dips

BW x 23

BW x 23

BW x 21


Dumbbell skull crushers/ incline close grip barbell presses

1 x warm up

40s x 15/ 115 x 12

40s x 14/ 115 x 12

40s x 12/ 115 x 11---> diamond push ups x 4 (I'd call that failure right there lol)


Hanging leg raises/ calf raises

15/ 150 x 15

15/ 250 x 12

15/ 350 x 10



Meal 1: mass cakes

Meal 2: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch

2 scoops NO Xplode

2 scoops intra MD

Meal 3: 14 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 1/2 cups rice

Meal 4: 3 whole eggs and 7 oz beef burger and 1 1/2 cups kashi cereal with reduced sugar almond milk

Meal 5: 14 oz chicken with low carb BBQ sauce and buffalo ranch and veggies

[gusto77]

Re: Gusto's Journal

its true just like guns u are a insperation to me to get off my ass at 4 am and get to the gym thank u for ur detailed journal

Thanks a lot man it's really easy to stay motivated with all the help and support and knowledge gained from fitnessgeared

[MOUNTAIN-MAN]

Re: Gusto's Journal

its true just like guns u are a insperation to me to get off my ass at 4 am and get to the gym thank u for ur detailed journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

AM

30 min fasting cardio


PM

Secondary legs with hamstring and outer thigh sweep focus today. My back started tightening up almost immediately even on the warm-up sets. So I kept the weights relatively light but kept the tempo fast and had a really awesome work out. Was basically a good cardio session too... Drenched in sweat LOL. This North Carolina heat/ humidity is killing me.... felt like I got dehydrated just walking from my office to my truck and from my truck to the gym.

5 min tread mill warm up/ Foam roll/ air squats/ stretch


2 warm up rounds


Seated leg curls GS

90 x 10

100 x 10

100 x 10

100 x 10


SL deads GS

185 x 8

185 x 8

185 x 8

185 x 8


SM lunges GS

135 x 8

135 x 8

135 x 8

135 x 8


SM squats GS

135 x 6

135 x 6

135 x 6

135 x 6


Lying leg curls x 6/ Narrow frog stance matrix leg press (was able to mimic a hack sissy squat on these and they felt really good)

1 x warm up

100 x 10/ 140 x 10

100 x 10/ 140 x 10

120 x 10/ 160 x 10

130 x 10/ 160 x 10


Narrow stance hack squats (heels together/ went very light and slow on these and concentrated on feeling the stretch and contraction on each rep and did a 10 second contraction at the end of each set/ foam rolled ITB & V lateralis between each set)

1 pps x 10 x 3


Matrix calf ext.

1 x warm up

300 x 12

415 x 9

415 x 8-----> 300 x 9


Foam roll/ stretch



Meal 1: 3 eggs with 7 oz beef burger and cheese, 1 1/2 cups kashi cereal with reduced sugar almond milk

Meal 2: 12 oz chicken and 1 1/2 cups rice with low carb BBQ sauce and buffalo ranch, 1 tbs coconut oil

Meal 3: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch

Meal 4: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 5: 12 oz chicken, veggies, 1 pack peanut m&ms, and 1 tbs coconut oil

Will probably do another very light snack since my fifth meal was so early in the evening. Maybe just a 25 g protein shake with no added carbs.

you are my new hero beast man