Gusto's Journal

[BigDaddyBill]

Re: Gusto's Journal

Texas heat is in full effect now as well, I hear ya man

[gusto77]

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, 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

[gusto77]

Re: Gusto's Journal

Silly crazy awesome workout today. Absolutely insane pump and I'm stoked that my strength is slowly coming back up. Quite a few added intensity techniques thrown in there today. Everything felt really good but took it kind of easy on the biceps because I always feel like the bicep tendons are the most fragile.


AM

30 min fasting cardio (all my morning cardio sessions for now are nothing more than brisk walks with sweats on.... Adding in some HIIT here in a few weeks)


PM

5 min treadmill warm up/ rotator/ delt/ trap warm ups


Dumbbell bench press

3 x warm ups

85s x 12

95s x 12

105s x 10

120s x 8------> push ups x 15


Incline matrix press

1 x warm up

2 pps x 15

2 pps + 25s x 11

3 pps x 7---> 2 pps x 6----> 1 pps x 10


Incline dumbbell fly/ presses

35s x 15/ 15

40s x 14/ 12

40s x 13/ 12


Cable crossovers with triple drop set last set

30 x 25

40 x 25

50 x 20

60 x 15----> 40 x 12----> 30 x 12 with 15 sec most muscular hold at end


Alternating dumbbell curls

2 x warm ups

35s x 12

40s x 12

45s x 10

45s x 10----> 30s x 8----> 25s x 8


Dumbbell preacher curls

30 x 12 x 3


Machine curl burnout

50 x 35



Meal 1: 6 eggs and hash browns with low carb ketchup (I swear I could have ate 3 plates no prob)

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: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Post- 25 gm whey shake and 1 tbs natural peanut butter (I knew my post workout meal was going to be delayed by an hour and a half or so and I wanted to get something in me after that session I just did)

Meal 4: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch, 1 taco

Meal 5: 12 oz chicken, veggies, and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Killer workout today. Low back tightened up after those bent dumbbell rows so I had to cut the seated cable rows a bit short and light but it felt fine during pullovers and the remainder so just going to roll it throughout the day. Need to recalc my calorie intake as I'm extremely hungry and trying to stay under 4000 for another week or so... Think I may be over a bit. Blahhhh I wanna eat!!!! Haha


Rumble roll/ 5 min tread mill warm up


Assisted wide grip pull-ups

3 x warm ups

(70) x 15

(60) x 15

(50) x 13

(40) x 10


Medium neutral grip pull downs

1 x warm up

130 x 12

145 x 12

160 x 11

175 x 9----> DS 130 x 8


2 arm bent dumbbell rows

1 x warm up

65s x 15

75s x 15

85s x 13

95s x 12

105s x 10


Seated cable rows with two second holds each rep (ez curl bar)

100 x 10

100 x 10

115 x 10 (low back started tightening pretty good and I pushed it hard up til this point so I cut myself off from the rowing movements)


Dumbbell pullovers (I used to be real partial to machines for pullovers but ever since guns tightened up my technique on these I absolutely love them for back work. Low back felt fine on these and Ill roll the crap out of it when I get home)

1 x warm up

75 x 15

75 x 15

85 x 13

95 x 12----> DS 50 x 15


Standing calf raises/ hyper ext

130 x 12/ 20

170 x 12/ 20

210 x 12/ 20


Ab coaster crunches

40 x 15 x 3


20 minutes light cardio



Meal 1: 75 gram whey shake with 2 tbs natural peanut butter and 1 cup oatmeal with SF syrup

2 scoops NO Xplode

2 scoops intra MD

Meal 2: Colorado omelet and harvest grain and nut pancakes

Meal 3: 14 oz cheeseburger (no bun) with low carb BBQ sauce, veggies

Meal 4: mass cake

Meal 5: 12 oz ground turkey with low carb BBQ sauce

[gusto77]

Re: Gusto's Journal

12 1/2 hour road trip today heading home from vacation so I'm really happy with how I ate.

Meal 1: protein cakes

Meal 2: myoplex shake and two eggs with three strips of bacon

Meal 3: 1/3 pound cheeseburger on a whole wheat bun with low carb barbecue sauce and buffalo ranch

Meal 4: 12 ounce chicken breast and white rice, One pack peanut M&Ms (no idea how much rice I ate but it was cold and dry so I definitely didn't overdo it LOL)

Meal 5: 16 oz NY strip, 8 oz sweet potato, asparagus

Meal 6: 75 g chocolate fudge whey shake with natural peanut butter

[gusto77]

Re: Gusto's Journal

Still weak post competition but I had a very significant strength jump since my last leg workout and bottom line today was awesome. Freaky pump Andy legs are thrashed. Was going to do a secondary leg workout today but I looked at the upcoming and past week and a primary actually fit better and it's been long enough since my last leg session. It's also going to be a big cheat day as we're having a family cookout with lots of goodies so I wanted to deplete and burn as many cals as possible today. Traveling home tomorrow so rest day and I already have some good protein and carb sources lined up to travel with so I don't blow it in the road.


Early AM

25 min fasting cardio


AM following breakfast

rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Squats

2 x warm ups

135 x 12

185 x 10

225 x 8

225 x 8


Front squats

1 x warm up

135 x 10

155 x 10

175 x 8


SM lunges

95 x 15

115 x 15

135 x 12

155 x 10 (brutal)


Cybex seated leg curls

2 x warm ups

90 x 20

90 x 20

90 x 20

90 x 20 (last 2 sets were brutal)


Cybex leg press (narrow stance.... Was only planning on doing one set of 100 but I really had no idea what weight to use and 130 ended up being kind of light so I knocked out a heavier set of 50 as well)

130 x 100

190 x 50 with 10 sec hold last rep


Cybex calf ext

150 x 100 with 3 short rests and 10 sec hold last rep (F***ING BRUTAL!!!)


Hanging leg raises

3 x 15



Meal 1: protein cakes

2 scoops NO Xplode

Intra: 2 scoops vitargo and 25 gms whey

Meal 2: 12 oz chicken and 4 sausage patties

Rest of the day- cheese burgers, Chicago pizza, chips, ice cream, brownies, etc

[gusto77]

Re: Gusto's Journal

F***ing phenomenal workout today... Pump was absolutely freaky and insane. My training split schedule is out of whack being on the road but I'm driving on hitting the gym everyday because Sunday will be a rest/ travel day. Next two weeks splits will also be slightly out of whack to allow for proper spacing/ recovery of specific muscle groups and the weekend after next I'll be training with guns. So the work out below is one I slightly plagiarized from a recent secondary chest shoulders and tri work out from gun's log. Thanks for the ideas buddy LOL. Secondary legs tomorrow.


Early AM (following breakfast)

Reverse pec dec

2 x warm ups

90 x 20

90 x 20

110 x 20

110 x 20


Machine laterals (2 sec holds and slow negs each rep)

2 x warm ups

50 x 15

70 x 13

90 x 10

90 x 10


Pec deck fly (2 sec holds each rep/ concentration on 3/4 top half of movement and contraction.... These are awesome, insane, brutal, and the pump is killer)

2 x warm ups

90 x 20

90 x 20

90 x 17----> 50 x 15 (no holds, just pumping reps on DS)


Decline dumbbell press

2 x warm ups

70s x 12

80s x 12

90s x 10

90s x 10


Incline SM press

1 x warm up

135 x 20

165 x 20 (that one burned)

195 x 12

195 x 11


Cable press downs/ cable curls

1 x warm up

90 x 25/ 60 x 25

100 x 25/ 70 x 25

110 x 25/ 70 x 25

120 x 25/ 70 x 25


Machine calf ext (very little rest)

2 x warm ups

210 x 15

230 x 12

250 x 12


20 min light cardio



Meal 1: mass cakes

2 scoops NO Xplode

Intra: 1 scoop vitargo and 25 gms whey (workouts are getting silly so bumping it up after today.., intra md once I'm home)

Meal 2: 8 oz sirloin with 2 cups rice and broccoli

Meal 3: 1 1/2 protein cakes (sis only wanted half of one and I couldn't let good cakes go to waste lol)

Meal 4: 12 oz turkey with low carb BBQ sauce and buffalo ranch and Veggies

Meal 5: 12 oz chicken breast and 8 oz sweet potato, veggies

Meal 6: 12 oz chicken breast

Snacks throughout the day- 1 cup dry kashi cereal, 4 Oreos, 1 small bag sun chips additional cals- approx 550

[MOUNTAIN-MAN]

Re: Gusto's Journal

Gusto u are a machine my good brother

[Trixie]

Re: Gusto's Journal

Vacation:

Rock'in the gym on vacation, could you have any better life? Eating like a champ and looking better than ever. Love the beard nice and clean. Gotta stop Rake is getting jealous lol, but I can't help myself you are the big winner and I have always loved winners!
~Trixie~

[gusto77]

Re: Gusto's Journal

Simply a killer secondary back workout today. Absolutely insane pump. Gym availability could not be any better this vacation. 3 states visited so far and I've been able to get all my workouts in plus some. Meals may change tonight but right now whats logged is the plan. The brownie bites were actually ate throughout the day but I consolidated them under one meal. Will update later if changes are made.


Early AM (following breakfast)

2 x warm ups rounds


Close grip SM rows GS (this "Smith machine" move both vertically and horizontally and was awkward at first but worked out well. Love the squeeze and contraction the close grip produces.

1 pps x 12

1 pps + 10s x 12

1 pps + 20s x 12

1 pps + 30s x 12

1 pps + 30s x 12


Two arm dumbbell rows GS

45s x 12

60s x 12

60s x 12

60s x 12

60s x 12


Dumbbell pullover GS

45 x 12

60 x 12

75 x 12

75 x 12

75 x 12


High Cable face pulls GS

60 x 12

80 x 12

100 x 12

100 x 12

100 x 12


Neutral close grip nautilus pull downs TS

110 x 12

130 x 12

150 x 12


Wide grip assisted pull up TS

(78) x 10

(78) x 8 (too heavy)

(95) x 8


Low to high standing cable pulls TS

60 x 12

70 x 12

70 x 12


Hypers/ hanging leg raises

20/ 20

20/ 20


20 min light cardio


PM

Additional 30 min cardio session. Got in a huge argument with my sister and was just pissed off. Had to keep myself from going to the gym again.



Meal 1: mass cakes

2 scoops NO Xplode

Intra: 1 scoop vitargo and 25 gms whey

Meal 2: 10 oz ground turkey with low carb BBQ sauce and buffalo ranch and 2 cups rice

Meal 3: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 cup rice

Meal 4: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch (a few whole grain tortilla chips added for some crunch)

Meal 5: 8 oz sirloin, 8 oz sweet potato, and 15 brownie bites (these things are so addictive. Went a bit overboard. That was about 1500 cals right there. Need to be done with vacation)

[MOUNTAIN-MAN]

Re: Gusto's Journal

he is a unique freak of nature for sure. i have to keep him held back so he doesnt get to crazy to early

Very smart my brother of iron

[guns01]

Re: Gusto's Journal

Killer work out post comp ur a beast bro make me look like papa smurf

he is a unique freak of nature for sure. i have to keep him held back so he doesnt get to crazy to early

[MOUNTAIN-MAN]

Re: Gusto's Journal

Early AM

30 min fasting cardio


AM (following breakfast)

Rotator/ delt/ trap warm ups


Seated dumbbell press

3 x warm up

60s x 12

70s x 12

80s x 12

80s x 10


Side dumbbell laterals

1 x warm up

20s x 12

25s x 12

25s x 12


Bent dumbbell laterals

1 x warm up

25s x 15

25s x 15

25s x 15


Dumbbell shrugs

3 x warm up

80s x 10

80s x 10

80s x 10


Close grip bench press

2 x warm ups

155 x 10

175 x 10

195 x 10


Skull crushers

2 x warm ups

75 x 12

75 x 12

75 x 12



Meal 1: mass cakes

2 scoops NO Xplode

Intra: 1 scoop vitargo and 25 gms whey

Meal 2: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 2 cups rice

Meal 3: 2 slices Chicago pizza, 4 cookies

Meal 4: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch

Meal 5: kind bar

Killer work out post comp ur a beast bro make me look like papa smurf

[gusto77]

Re: Gusto's Journal

Early AM

30 min fasting cardio


AM (following breakfast)

Rotator/ delt/ trap warm ups


Seated dumbbell press

3 x warm up

60s x 12

70s x 12

80s x 12

80s x 10


Side dumbbell laterals

1 x warm up

20s x 12

25s x 12

25s x 12


Bent dumbbell laterals

1 x warm up

25s x 15

25s x 15

25s x 15


Dumbbell shrugs

3 x warm up

80s x 10

80s x 10

80s x 10


Close grip bench press

2 x warm ups

155 x 10

175 x 10

195 x 10


Skull crushers

2 x warm ups

75 x 12

75 x 12

75 x 12



Meal 1: mass cakes

2 scoops NO Xplode

Intra: 1 scoop vitargo and 25 gms whey

Meal 2: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 2 cups rice

Meal 3: 2 slices Chicago pizza, 4 cookies

Meal 4: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch

Meal 5: kind bar

[gusto77]

Re: Gusto's Journal

Its been a whil since I checked on ya. You are clearly putting in a ton of effort, keep up the hard work bro. You inspire me to get back to working very hard again.

Thanks brother! This attempt at reverse dieting following competition and while on vacation is a bit rough and I'm ready to start a nice bulk diet again and hit it hard in the gym. Waiting for guns to give me the go ahead to to eat! Think he said 6 weeks at under 4000 cals.... Ugh.... My appetite is through the roof. I wanted to do the left over challenge when me and the family went out to dinner last night... Where you see if you can eat all the food left on the table. It would have been epic brother!!! Haha. Next week I get to start doing normal workouts just can't go to failure. Everything is feeling good in the gym except for the obvious strength loss.