Gusto's Journal

[gusto77]

Re: Gusto's Journal

5 min tread mill warm up/ rumble roll

Supported t bar rows

1 x warm up

50 x 20

50 x 20

50 x 20


Cable fly (alternating angles each set)

4 x 20 with 30- 50 lbs (felt like I needed one more set)


Wide grip SM upright rows

60 x 20

40 x 20

40 x 20


Reverse cable pressdowns

40 x 20

40 x 20

40 x 20


One arm dumbbell preachers

15 x 20

15 x 20

15 x 20


Pec deck

75 x 20

75 x 20

75 x 20


Med neutral grip pull downs

80 x 20

90 x 20

90 x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs

Meal 2: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 3: 6 oz lean ground turkey with 3 whole eggs

Meal 4: 12 oz lean ground turkey with 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard

[guns01]

Re: Gusto's Journal

i was getting ready to say, i dont have him eating anything uncooked by instruction. wait till you guys see him haha, going to be just straight up plain silly

[Trixie]

Re: Gusto's Journal

Got it. Same thing I do with dual numbers on my target diet compared to the real numbers for the day.
~Trixie~

[gusto77]

Re: Gusto's Journal

You're the man! This is it and you are going to WIN for me. Don't really understand how anyone could eat uncooked rice or cream of rice, even worse. It's terrible cooked. Guns is really kicking your butt. Day of you get rice cakes and fake peanut butter. LOL The reward is winning.
~Trixie~

Haha no rice and cream of rice are cooked. Just put those measurements so guns knows I understand how much I'm supposed to take in. 6 oz uncooked sweet potato (actually about 5 1/3 oz) is about 30- 35 carbs. 1/4 Uncooked rice and cream of rice are the same.

[Trixie]

Re: Gusto's Journal

You're the man! This is it and you are going to WIN for me. Don't really understand how anyone could eat uncooked rice or cream of rice, even worse. It's terrible cooked. Guns is really kicking your butt. Day of you get rice cakes and fake peanut butter. LOL The reward is winning.
~Trixie~

[MOUNTAIN-MAN]

Re: Gusto's Journal

Almost there bro u got first place I know it

[gusto77]

Re: Gusto's Journal

One arm dumbbell rows

50 x 20

50 x 20

50 x 20


Assisted pull ups (needed a little more for a good pump)

1 x 20


Barbell bench press

135 x 20

145 x 20

145 x 20


Arnold press

25s x 20

25s x 20

25s x 20


Hammer curls

25s x 20

25s x 20

25s x 20


Dumbbell skull crushers

25s x 20

25s x 20

25s x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs and 1 tbs coconut oil

Meal 2: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 3: 12 oz lean ground turkey with 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 4: 6 oz lean ground turkey with 3 whole eggs

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard

[gusto77]

Re: Gusto's Journal

Still felt weak today but putting those carbs back in gave me an instant mod boost. Good pump today.


AM

40 min fasting cardio


PM

Wide grip pull downs

1 x warm up

100 x 20

115 x 20

115 x 20


Pec deck

85 x 20

100 x 20

115 x 20


Front dumbbell raises

15s x 20

15s x 20

15s x 20


Diamond push ups

3 x 20


Seated dumbbell curls

15s x 20

15s x 20

15s x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs and 1 tbs coconut oil

Meal 2: 6 oz lean ground turkey with 3 whole eggs

Meal 3: 12 oz lean ground turkey and 6 oz sweet potato, 1/ 4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 4 (post workout): 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard

[gusto77]

Re: Gusto's Journal

5 days out.... feel like SHIT! haha no energy


AM

40 min fasting cardio


PM

Hammer strength high rows

1 pps x 20

1 pps + 25s x 20

1 pps + 25s x 20


Incline matrix press

1 pps x 20

1 pps + 25s x 20

1 pps + 25s x 20


Machine laterals

40 x 20

60 x 20

60 x 20


Machine dips

150 x 20

170 x 20

170 x 20


Machine curls

60 x 20

70 x 20

70 x 20


Incline leg raises

3 x 15


Hypers

3 x 15



Meal 1: 6 oz lean ground turkey and 2 whole eggs

Meal 2: 6 oz lean ground turkey and 2 whole eggs

Meal 3: 12 oz lean ground turkey and 2 whole eggs

Meal 4: 12 oz lean ground turkey with mustard

Meal 5: 12 oz lean ground turkey with mustard and 1 tbs coconut oil

Meal 6: 12 oz lean turkey ground with mustard

[MOUNTAIN-MAN]

Re: Gusto's Journal

Your diet is on point brother

[gusto77]

Re: Gusto's Journal

40 min fasting cardio

Meal 1: 6 oz lean ground turkey and 2 whole eggs

Meal 2: 6 oz lean ground turkey and 2 whole eggs

Meal 3: 12 oz lean ground turkey and 2 whole eggs

Meal 4: 12 oz lean ground turkey with mustard

Meal 5: 12 oz lean ground turkey with mustard and 1 tbs coconut oil

Meal 6: 12 oz lean turkey ground with mustard

[gusto77]

Re: Gusto's Journal

That ground turkey with over easy eggs is delicious. Might split the eggs up over 3 meals tomorrow.


Meal 1: 6 oz lean ground turkey and 3 whole eggs

Meal 2: 6 oz lean ground turkey and 3 whole eggs

Meal 3: 12 oz lean ground turkey with mustard

Meal 4: 12 oz lean ground turkey with mustard

Meal 5: 12 oz lean ground turkey with mustard and 1 tbs coconut oil

Meal 6: 12 oz lean turkey ground with mustard

[MOUNTAIN-MAN]

Re: Gusto's Journal

Keep on killing it brother u are a beast

[gusto77]

Re: Gusto's Journal

Reached a whole new level of fatigue yesterday. No energy whatsoever. Weakest I've felt... Ever lol. Went with a pretty low key secondary leg workout today.


AM

40 min fasting cardio


PM

Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Lying leg curls

2 x warm ups

100 x 10

110 x 10

120 x 10

130 x 10

140 x 10

140 x 10


Hip adductor

2 warm ups

120 x 10

140 x 10

160 x 10

180 x 10


Squats (these felt terrible and brutally heavy today)

135 x 10

185 x 10

225 x 6

245 x 6

265 x 6.... Barely, wow

245 x 6


Hack squats 4 x 20

1 pps x 20

1 pps + 25s x 20

1 pps + 25s x 20

2 pps x 20


Calf raises on hack

2 x warm ups

2 pps x 15

2 pps x 15

2 pps x 15

2 pps x 15


Incline leg raises

3 x 15


10 min posing



Meal 1: 10 oz lean ground turkey and 1 tbs coconut oil

Meal 2: protein cakes with SF jelly and SF choc syrup

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey

Meal 4: 10 oz lean ground turkey

Meal 5: 10 oz lean ground turkey

Meal 6: 10 oz lean ground turkey

[gusto77]

Re: Gusto's Journal

Pretty decent workout today but man was I feeling the fatigue in the gym today. Zero energy.


Rotator/ delt/ trap warm ups


HS presses/ strict side laterals

3 x warm ups

2 pps x 10/ 25s x 12

2 pps + 25s x 10/ 25s x 12

3 pps x 8/ 25s x 12

3 pps x 7/ 25s x 12


Bent dumbbell laterals

20s x 25

25s x 20

35s x 17

35s x 17


SM upright rows

2 x warm ups

115 x 12

135 x 10

135 x 10

155 x 8


HS shrugs

1 pps x 15

2 pps x 12

2 pps x 12


Dumbbell skull crushers

2 x warm ups

35s x 15

40s x 15

45s x 11


Diamond push ups

30, 28, 24


20 min HIIT


10 min posing



Meal 1: 10 oz lean ground turkey and 1 tbs coconut oil

Meal 2: protein cakes with SF jelly and SF choc syrup

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey

Meal 4: 10 oz lean ground turkey

Meal 5: 10 oz lean ground turkey

Meal 6: 10 oz lean ground turkey