Gusto's Journal

[guns01]

Re: Gusto's Journal

those are some damn good numbers on the db presses esp considering the technique you used. i may have been able to squeeze off 95-100 but i was moving way to fast and solo. need you around for some heavy pressing haha

[gusto77]

Re: Gusto's Journal

Great workout today. Felt like shit walking into the gym but once the blood started flowing all was good.


Rotator/ delt/ trap warm up


Dumbbell press

4 x warm ups

90s x 9

105s x 9

105s x 9


Barbell bench press

2 x warm ups

225 x 6 x 5

235 x 1 x 5


Pec deck

2 x warm ups

130 x 18 (8 partials/ 10 full)

145 x 18

160 x 18


Incline matrix press

1 x warm up

2 pps + 25s x 8

3 pps x 6

3 pps x 5 + 1 forced


Standing incline cable flys/ dips

30 x 12/ BW x 22

40 x 11/ BW x 21

50 x 8/ BW x 17


EZ bar curls

2 x warm ups

85 x 12

85 x 12

85 x 11 + 1 cheat


One arm dumbbell preachers (fast pace)

30s x 14

30s x 13

30s x 11


Seated strict hammer curls

40s x 15

40s x 15

40s x 14


20 min HIIT



Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz lean ground turkey (all turkey meals have light- 1 tbs or less- serving of low carb BBQ and buffalo ranch sauce)

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF jelly and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey

Meal 6: 10 oz lean ground turkey

[MOUNTAIN-MAN]

Re: Gusto's Journal

I'm Wake up every morning these days pretty much feeling like Jell-O, run down, and like shit. So I guess I'm right where I need to be just under two weeks out ha ha. Very good back workout today. Sweated my ass off in the gym and no idea why. Really hope I'm not getting.... Not even gonna say it.


AM


40 min fasting cardio


PM

SM bent rows

4 x warm ups

225 x 8

245 x 8

265 x 8

265 x 8ish


Seated cable rows

Did 2 feeler sets on these because normally I do them without a forward stretching movement and pumping motion. Today was exactly that. Not sure how I feel about this method overall. Lot less feeling of contraction in my lats than my typical method.

130 x 12

145 x 12

160 x 12

160 x 12


Single hand cable rows

1 x feeler set

70 x 8

70 x 8

85 x 8

85 x 8


EZ bar pull overs

1 x warm up

75 x 10

85 x 10

95 x 10


Wide grip assisted chins (1-2 sec squeeze each rep)

1 x warm up

(60) x 8

(50) x 8

(40) x 8

(30) x 8----> (80) x 8


Stretchers

100 x 12

100 x 12

115 x 12


Hyper extensions

BW x 27

BW x 27

BW x 25


Incline leg raises

3 x 20



Meal 1: 16 oz egg whites and 1tbs coconut oil

Meal 2: 10 oz lean ground turkey and 8 oz sweet potato

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF syrup and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey and white rice (50 only)

Meal 6: 10 oz lean ground turkey

Outstanding brother u make me feel like a zero great workout

[gusto77]

Re: Gusto's Journal

I'm Wake up every morning these days pretty much feeling like Jell-O, run down, and like shit. So I guess I'm right where I need to be just under two weeks out ha ha. Very good back workout today. Sweated my ass off in the gym and no idea why. Really hope I'm not getting.... Not even gonna say it.


AM

40 min fasting cardio


PM

SM bent rows

4 x warm ups

225 x 8

245 x 8

265 x 8

265 x 8ish


Seated cable rows

Did 2 feeler sets on these because normally I do them without a forward stretching movement and pumping motion. Today was exactly that. Not sure how I feel about this method overall. Lot less feeling of contraction in my lats than my typical method.

130 x 12

145 x 12

160 x 12

160 x 12


Single hand cable rows

1 x feeler set

70 x 8

70 x 8

85 x 8

85 x 8


EZ bar pull overs

1 x warm up

75 x 10

85 x 10

95 x 10


Wide grip assisted chins (1-2 sec squeeze each rep)

1 x warm up

(60) x 8

(50) x 8

(40) x 8

(30) x 8----> (80) x 8


Stretchers

100 x 12

100 x 12

115 x 12


Hyper extensions

BW x 27

BW x 27

BW x 25


Incline leg raises

3 x 20



Meal 1: 16 oz egg whites and 1tbs coconut oil

Meal 2: 10 oz lean ground turkey and 8 oz sweet potato

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF syrup and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey and white rice (50 only)

Meal 6: 10 oz lean ground turkey

[gusto77]

Re: Gusto's Journal

Wake up every morning these days pretty much feeling like Jell-O, run down, and like shit. So I guess I'm right where I need to be just under two weeks out ha ha. Very good back workout today. Sweated my ass off in the gym and no idea why. Really hope I'm not getting.... Not even gonna say it.


AM

40 min fasting cardio


PM

SM bent rows

4 x warm ups

225 x 8

245 x 8

265 x 8

265 x 8ish


Seated cable rows

Did 2 feeler sets on these because normally I do them without a forward stretching movement and pumping motion. Today was exactly that. Not sure how I feel about this method overall. Lot less feeling of contraction in my lats than my typical method.

130 x 12

145 x 12

160 x 12

160 x 12


Single hand cable rows

1 x feeler set

70 x 8

70 x 8

85 x 8

85 x 8


EZ bar pull overs

1 x warm up

75 x 10

85 x 10

95 x 10


Wide grip assisted chins (1-2 sec squeeze each rep)

1 x warm up

(60) x 8

(50) x 8

(40) x 8

(30) x 8----> (80) x 8


Stretchers

100 x 12

100 x 12

115 x 12


Hyper extensions

BW x 27

BW x 27

BW x 25


Incline leg raises

3 x 20



Meal 1: 16 oz egg whites and 1tbs coconut oil

Meal 2: 10 oz lean ground turkey and 8 oz sweet potato

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF syrup and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey and jasmine rice (50 only)

Meal 6: 10 oz lean ground turkey

[gusto77]

Re: Gusto's Journal

Rest day today, back tomorrow.

Meal 1: 16 oz egg whites and 1 tbs coconut oil

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

Meal 3: 10 oz lean ground turkey and 8 oz sweet potato

Meal 4: 10 oz lean ground turkey

Meal 5: 10 oz lean ground turkey and white rice

Meal 6: 10 oz lean ground turkey

[guns01]

Re: Gusto's Journal

Here's the reality, you are totally shredded and I'm dragging my ass from Vegas all the way back east to see you. You rock and I'm on board. Luv you!!
~Trixie~

i got a full sneak peak today and you will be blown away cause he is massive and peeled to the bone. legs,glutes tis and pretty much everything is feathered and freaky looking. going to be a very hard package to beat

[Trixie]

Re: Gusto's Journal

Here's the reality, you are totally shredded and I'm dragging my ass from Vegas all the way back east to see you. You rock and I'm on board. Luv you!!
~Trixie~

[MOUNTAIN-MAN]

Re: Gusto's Journal

Love ur cycle balls to the wall that's my style tear it up big guy

[gusto77]

Re: Gusto's Journal

Guns smoked me today. Dropped adex and now running letrozole at 2.5 ed.

HS single leg curls/ SL deads- 4 x leg curl warm ups; 5 x 8/ 8

Leg press- 7 x 15, 2 x 12

Hack sissy squats/ wide stance hack squats- 4 x 8, 10, 12, 14/ 8

BW lunges- 3 x 15

Calf raises- 4 x 10

Hanging leg raises- 4 x 15



Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz lean ground turkey and white rice

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey and white rice

Meal 4: protein cakes with SF syrup and SF choc syrup

Meal 5: 10 oz lean ground turkey and 8 oz sweet potato

Meal 6: 10 oz lean ground turkey and white rice (50 only)

[gusto77]

Re: Gusto's Journal

Just a real general log of my workout today. Hanging with guns and our workout pace is pretty fast so I don't log during. Awesome workout, learned a ton. Finally got some good rest last night but still way behind so I did feel quite fatigued but guns got me going in the gym. High carb day so that helped too. Legs tomorrow. 2 weeks out and now running:

1000 tren ace/ wk
1000 mast p/ wk
100 var/ day
50 winstrol/ day
20 halo/ day
100 proviron/ day
5 iu hgh/ day
20 aromasin/ day
1 adex/ day
100 t4/ day
250 dnp/ day
Various support supps


Machine press- 4 x12

Pec deck- 4 x 12

Stretch push ups- 4 x failure

Extended rope pressdowns- 4 x 12

Seated cable ext- 4 x 10

Reverse pec deck- 1 x 30, 3 x failure
Super set with
Over and backs- 4 x 10

High side dumbbell laterals- 4 x 12

Machine calf presses- 4 x 10

20 min HIIT



Meal 1: 10 oz lean ground turkey and white rice

Meal 2: 16 oz egg whites and 1 tbs coconut oil

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey and white rice

Meal 4: protein cakes with SF syrup and SF choc syrup

Meal 5: 10 oz lean ground turkey and white rice

Meal 6: 10 oz lean ground turkey

[gusto77]

Re: Gusto's Journal

Getting ready to board the plane on my way home from my last trip for work before the comp. Traveling frequently and contest dieting has been one of the best learning experiences/ challenges throughout this whole process. Traveling doesn't have to mean greasy burgers, fries, and airport junk all the time. Still slept like shit last night lol. Hopefully my own bed will treat me better. Off to hang with guns tomorrow for some chest delts and tris and legs on Sunday.


Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz turkey burger with mustard

Meal 3: 10 oz turkey burger with mustard

Meal 4: 10 oz turkey burger with mustard

Meal 5: protein cakes with SF jelly and SF choc syrup

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Good luck on the sleep brother I know what it's like to not sleep and try to train. Recovery slows and the injury bug starts to come around. If you really need to sleep strike up conversation in chat with Torr

Yeh bro, I def noticed this week it was a lot harder to stabilize heavier Dumbbells and barbells being so fatigued. Tweaked my back ever so slightly this week just doing some moderately heavy SM shrugs lol. No pain now though.

[LittleTom]

Re: Gusto's Journal

Good luck on the sleep brother I know what it's like to not sleep and try to train. Recovery slows and the injury bug starts to come around. If you really need to sleep strike up conversation in chat with Torr

[gusto77]

Re: Gusto's Journal

Another night of maybe 2 hours of sleep and couldn't take a nap. Wow, exhausted. Don't know how my body won't just crash. Never had insomnia this bad. No it's not the tren. Cardio session was fine. For back I got in, got blood pumped in and got out. Went with pretty light mostly machines today instead of the original plan... Tweaked my back slightly yesterday and wasn't taking chances. Praying for sleep. Travel and rest tomorrow.

AM

40 min fasting cardio


PM

Nautilus machine rows

2 x warm up

140 x 12

185 x 12

215 x 12

245 x 12


Wide grip assisted pull ups

(100) x 15

(80) x 15

(60) x 12

(40) x 12


HS pull downs

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 12 (woke up a bit so went a little heavier)


Incline dumbbell rows

40s x 15

50s x 15

60s x 15


V bar pull downs

100 x 15

120 x 15

140 x 13

160 x 11


Hyper extensions (low back felt fine so hot a few easy sets.... Zero pain)

3 x 15


10 min posing



Meal 1: 10 oz turkey burger with mustard and 1 tbs coconut oil

Meal 2: 10 oz turkey burger with mustard

Meal 3: 16 oz egg whites

C4 Preworkout

Intra md

Meal 4: protein cakes with 1 tbs SF jelly and 3 tbs SF choc syrup

Meal 5: 10 oz turkey burger with mustard

Meal 6: 16 oz egg whites