Gusto's Journal

[gusto77]

Re: Gusto's Journal

Today overall wasnt a bad training day but it had its ups and downs. Definitely kind of weak today. Bottom line is I haven't slept well in three nights. Probably no more than two or three hours a night. In my older age the time change traveling just really screws me up and I haven't gotten a good nights rest... so between that and being depleted from dieting I was just absolutely smoked today. tried taking a good nap but it just wasn't happening, really hope my body just fails and crashes tonight and I pass the hell out ha ha. Due to work I didn't have time for fasting cardio this morning so I switched up the schedule a bit and decided to do shoulders and triceps today with a bit of light cardio at the end. HIIT was the plan but I was simply smoked and really felt high intensity would have been counter productive. There were points during my work out where I was literally about to fall asleep between sets. With the way my schedule is this week I will have an extra session of cardio anyway. Will hit back and fasting cardio tomorrow. Rest day on Friday for traveling. And it looks like chest delts and tris on Saturday with guns and then a brutal legwork out on Sunday with guns I'm sure LOL



Full body foam roll/ stretching


Rotator felt and trap warm ups


Med wide SM upright rows/ dumbbell side laterals

2 x warm ups

95 x 12/ 15s x 12

105 x 12/ 20s x 10

115 x 10/ 25s x 8----> 15s x 10


Seated barbell press

1 x warm up

135 x 8

155 x 8

185 x 7

185 x 7 + 1 forced

155 x 11


Reverse pec deck

100 x 20

120 x 20

140 x 20

160 x 15

160 x 13


Narrow grip SM shrugs (3 sec holds each rep)

2 x warm up

225 x 10

255 x 10 (lower right back tighted up a bit on this set so I dropped weight and just finished off with a lighter set and did some rolling and stretching. Hopefully I headed off any further spasming)

185 x 15


Had planned on doing a heavier Tri workout but I didn't want to put anymore strain on my low back so I went way lighter and continued to foam roll and stretch throughout remainder.


Dips

BW x 30

BW x 28

BW x 23


Reverse cable press downs

1 x warm up

50 x 25

70 x 22

90 x 20

110 x 17

110 x 15---> 70 x 10---> 10


Diamond push ups

BW x 20

BW x 20

BW x 17


Incline leg raises

3 x 15


20 min light cardio



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

Meal 2: 10 oz chicken

Meal 3: protein cakes with SF choc syrup and SF jelly

Meal 4: 10 oz ground turkey burger

Meal 5: 16 oz egg whites

Meal 6: 10 oz ground turkey burger

[gusto77]

Re: Gusto's Journal

Really awesome and intense secondary leg day today. Probably pushed it a bit too hard but oh well, great workout. Totally not what I planned to do today but plans changed when I got to the gym. Was planning on doing a few sets of moderately heavy squats and then go into my secondary but when I got there the squat rack was under repairs. Instead did a mostly quad focused giant set work out and then straight leg deads on the hack machine as a fifth giant set exercise. Tried to start out with front squats on the smith machine but the bar kept re-racking itself and it was pissing me off so I just did reg smith machine squats with my legs forward and narrow stance. Did five rounds because I feel like the first round was a bit too light and I felt good. Then went into some more hamstrings and calves. Got some posing in post workout and a little bit of tanning time by the pool. Didn't stay out there too long because the sun is really strong out here even though it's not that hot yet.


AM

40 min fasting cardio


PM

Foam roll/ air squats/ stretch


Leg ext warm ups x 3


1 x warm up round on GS


SM squats GS

135 x 10

185 x 10

225 x 10

225 x 10

225 x 10


Leg press GS

2 pps x 8

4 pps x 8

4 pps x 8

4 pps x 8

4 pps x 8


Hack squats GS

1 pps + 25s x 8

2 pps x 8

2 pps x 8

2 pps x 8

2 pps x 8


Leg ext GS (2 sec holds each rep)

45 x 8

60 x 8

60 x 8

60 x 8

60 x 8


SL deads on hack GS

1 pps + 25s x 8

2 pps x 8

2 pps x 8

2 pps x 8

2 pps x 8


Lying leg curls

1 x warm up

100 x 10

120 x 10

130 x 10

140 x 10

140 x 10

140 x 10


Calf raises

2 x warm ups

300 x 10

400 x 8

500 x 6---> 300 x 6---> 200 x 6---> 100 x 8


10 minutes posing


Foam roll/ stretch



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

Meal 2: 10 oz ground turkey

Intra md

Meal 3: protein cakes with SF choc syrup and SF jelly

Meal 4: 10 oz chicken

Meal 5: 10 oz chicken

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Very jet lagged and fatigued today but managed to get a really great workout in. Only thing that felt off was I didn't feel like I could stabilize a weight today to save my life... Likely just fatigue. Just under three weeks out and currently running:
900 Tren a, 900 mast p, 100 var, 100 proviron, t4, adex, Aromasin, 5 iu hgh, 250 dnp


AM

40 min fasting cardio


PM

Bench press

2 x warm ups

185 x 6

225 x 6

275 x 6

300 x 4----> 225 x 9-----> 135 x 12


Incline dumbbell press

1 x warm up

80s x 12

90s x 10

100s x 10

120s x 3 (no 110s or 115s to be found.... wasn't controlling the weights real good on these so I stopped, rested and dropped back down)

100s x 9


Dumbbell fly

1 x warm up

50s x 12

60s x 10

70s x 6/ presses x 4/ push ups x 12


Cross bench Dumbbell pullover/ dips

1 x warm up

90 x 10/ 12

90 x 10/ 10

90 x 10/ 9


EZ bar curls

2 x warm ups

60 x 15

80 x 12

100 x 10

100 x 9


Incline dumbbell curls

25s x 17

25s x 14

25s x 13-----> 15s x 12


Hanging leg raises

3 x 15


10 minutes posing



Meal 1: 16 oz egg whites and oatmeal with SF syrup and 1 tbs coconut oil

Meal 2: 10 oz ground turkey

Intra md

Meal 3: protein cakes

Meal 4: 10 oz chicken

Meal 5: 10 oz chicken and oatmeal with SF syrup

Meal 6: 10 ground turkey

[gusto77]

Re: Gusto's Journal

Successful travel day. Although I gotta say the 3 hour time shift sucks. I had ate 4/ 6 meal before 1130 AM Meal 1: protein cakes

Meal 2: 10 oz chicken and 1 tbs coconut oil

Meal 3: 10 oz chicken and jasmine rice

Meal 4: 10 oz ground turkey and jasmine rice

Meal 5: 16 oz egg whites and oatmeal with SF syrup

Meal 6: 10 oz ground turkey

[MOUNTAIN-MAN]

Re: Gusto's Journal

One word to describe gusto outstanding

[gusto77]

Re: Gusto's Journal

Haha last set of pullovers should say 80 x 10 not 80 x 80 lol

[gusto77]

Re: Gusto's Journal

Secondary back/ hams/ calves

2 x warm up sets for each tri and super set

SM close grip bent rows TS

185 x 10

205 x 10

225 x 10

245 x 10

245 x 10


Close grip pulldowns TS

140 x 10

160 x 10

180 x 10

200 x 10

200 x 10


Dumbbell pullovers TS

80 x 10

80 x 10

80 x 10

80 x 10

80 x 80


Seated leg curls TS

80 x 10

90 x 10

90 x 10

90 x 10

100 x 10

100 x 10


SL deadlifts (slow, stretch, bottom 3/4 only) TS

115 x 10

115 x 10

115 x 10

115 x 10

115 x 10

115 x 10


Single lying leg curl TS

40 x 10

40 x 10

40 x 10

40 x 10

50 x 10

50 x 9


Glute machine SS

50 x 10

60 x 10

70 x 10


Wide stance machine leg press

200 x 10

260 x 10

320 x 10



HS calf press SS

2 pps x 12

3 pps x 12

4 pps x 12

5 pps x 12

5 pps x 12


Seated calf raise SS

45 x 12

55 x 12

65 x 12

65 x 12

65 x 12


20 min HIIT



Meal 1: 6 oz beef with rice

Meal 2: 8 oz chicken with oatmeal and SF syrup

Intra md

Meal 3: protein cakes with SF jelly and SF choc syrup

Meal 4: 8 oz chicken and a few mushrooms

Meal 5: 8 oz turkey burger with mustard and rice

Meal 6: 16 oz egg whites with oatmeal and SF syrup

[guns01]

Re: Gusto's Journal

looking solid man. only a few weeks to go

[gusto77]

Re: Gusto's Journal

Wow felt like shit today. Drained rubbery and felt like someone beat my back and legs with a bat. Got it done but man.... Wasn't pretty.


Rotator/ delt warm ups


HS presses/ dumbbell laterals

1 pps x 15/ 10s x 10

1 pps + 25s x 15/ 10s x 10

2 pps x 12/ 10s x 10

2 pps + 25s x 10/ 20s x 10

3 pps x 7/ 20s x 10


Heavy dumbbell laterals

40s x 10

40s x 10

50s x 8


Bent dumbbell laterals

25s x 20

30s x 20

35s x 18


Dumbbell shrugs (with 3 sec holds each rep)

2 x warm ups

105s x 8

115s x 8

130s x 6


Incline close grip bench

135 x 12

135 x 12

155 x 10

185 x 8

185 x 7


Machine dips

240 x 20

240 x 16

240 x 13


Skull crushers/ CG bench

75 x 12/ 75 x 12

95 x 12/ 95 x 8

115 x 7/ 115 x 6



Meal 1: 8 oz chicken with rice

Meal 2: 16 oz egg whites with oatmeal and SF syrup

Intra md

Meal 3: protein cakes with after jelly and SF choc syrup

Meal 4: 8 oz chicken and oatmeal with SF syrup

Meal 5: 6 oz seasoned lean ground beef and rice

Meal 6: 8 oz turkey burger with mustard and sauerkraut

[LittleTom]

Re: Gusto's Journal

Ended up being a rest day because I had a new AC unit getting put in so I was at the house all day. Worked well in my opinion. I have not been this sore and beat up feeling in a long time and think the rest was good. Shoulders tris tomorrow and secondary leg day on sat. Travel day for work Sunday.


Meal 1: 6 oz sirloin and 1 tbs coconut oil

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

Meal 3: 8 oz chicken with low carb ketchup (less than 1tbs)

Meal 4: 8 oz chicken within carb ketchup

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz turkey burger with mustard with low carb ketchup and mustard

damn.... that's discipline right there.

[guns01]

Re: Gusto's Journal

i must be having sympathy pains with you gusto because i am beat the f up bad today

[gusto77]

Re: Gusto's Journal

Ended up being a rest day because I had a new AC unit getting put in so I was at the house all day. Worked well in my opinion. I have not been this sore and beat up feeling in a long time and think the rest was good. Shoulders tris tomorrow and secondary leg day on sat. Travel day for work Sunday.


Meal 1: 6 oz sirloin and 1 tbs coconut oil

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

Meal 3: 8 oz chicken with low carb ketchup (less than 1tbs)

Meal 4: 8 oz chicken within carb ketchup

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz turkey burger with mustard with low carb ketchup and mustard

[guns01]

Re: Gusto's Journal

Tbs or less each time.... So 1 or less carbs.... It's so delicious... Please don't take it from me!!! Lol

just make sure you arent getting more than 5 total carbs per day off of it

[gusto77]

Re: Gusto's Journal

watch that ketchup gusto and dont let that up your actual carb count to high.

Tbs or less each time.... So 1 or less carbs.... It's so delicious... Please don't take it from me!!! Lol

[guns01]

Re: Gusto's Journal

watch that ketchup gusto and dont let that up your actual carb count to high.