Gusto's Journal

[gusto77]

Re: Gusto's Journal

Absolutely phenomenal back workout today. Awesome awesome pump. I'll be honest I walked into the gym today completely smoked and sore from my leg workout yesterday. It was a good leg workout but nothing over-the-top...... just goes to show the state of my body in terms of caloric intake and recovery. Once the blood got pumping though I had a great back workout.


AM

40 min fasting cardio


PM

Good mornings

3 x warm ups

115 x 10

135 x 10

155 x 10


One arm HS high rows

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 12

3 pps x 10

3 pps x 9


One arm dumbbell rows

1 x warm up

100 x 10

110 x 10

120 x 10

130 x 10

140 x 9


One arm cable pulldowns

130 x 12

145 x 10

160 x 9


Seated cable rows

100 x 12

130 x 12

160 x 10

175 x 9

190 x 7


Assisted neutral grip pull ups

(80) x 18

(60) x 12

(40) x 8---> (100) x 10


Incline leg raises

3 x 20



Meal 1: 8 oz turkey burger with low carb ketchup

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

Meal 3: 8 oz chicken with low carb ketchup

Angel dust preworkout

Intra md

Meal 4: 6 oz sirloin and 1 tbs coconut oil

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz chicken with low carb ketchup

[gusto77]

Re: Gusto's Journal

Really good leg workout today. Whatever it looks like on paper I was thoroughly smoked by the time I was finished. Started out really really good and hit a wall about three quarters of the way through but kept pushing on and had a good low-carb leg day. Killer burn and pump.



Foam roll/ air squats


Leg ext warm ups


Leg press


3 x warm ups

5 pps x 8

7 pps x 8

7 pps x 8

8 pps x 8

8 pps x 8

9 pps x 6


Front squats

135 x 10

155 x 10

175 x 8 <----- was supposed to be 10 reps but the bar rolls off the shoulders

195 x 8

225 x 5


SM lunges/ SM squats

3 x warm ups

185 x 8/ 5

185 x 6/ 5

185 x 6/ 5


Occlusive leg ext

80 x 15 x 3


Occlusive leg curls

90 x 15 x 3


Matrix calf ext

2 x warm ups

200 x 15

300 x 12

400 x 8

400 x 7------> 200 x 12


Foam roll/ stretch



Meal 1: 8 oz turkey burger with low carb ketchup and 1 tbs coconut oil

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

Angel dust preworkout

Intra md

Meal 3: 8 oz turkey burger with low carb ketchup

Meal 4: 6 oz sirloin

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz chicken with low carb ketchup

[MOUNTAIN-MAN]

Re: Gusto's Journal

Nice day mr beastly love and bro respect

[gusto77]

Re: Gusto's Journal

You wouldn't guess it from my strength numbers today but pretty damn good workout. Felt kinda weak but the motivation and pump were there.


AM

40 min fasting cardio


PM


Incline barbell press (wow these felt heavy as shit today.... Weak sauce lol)

135 x 10

135 x 10

185 x 8

225 x 8

245 x 7


Low incline SM press

135 x 15

155 x 15

185 x 15

205 x 15

225 x 12

225 x 11----> 135 x 15


Incline dumbbell fly/ press

40s x 15/ 15

50s x 15/ 10

60s x 11/ 3 (wow talk about muscle failure... Tried to hit 12 on the flies and completely burned out... Barely 3, 3/4 reps on press.... Killer set!)


Cable crossovers

30 x 20

40 x 20

50 x 17

50 x 15

50 x 15----> 30 x 15 (5-10 sec most muscular hold at end of reg and drop set)


Heavy alternating hammer curls

2 x warm ups

50s x 10

60s x 9

65s x 8

65s x 8ish


Matrix machine curls

60 x 20

80 x 17

80 x 14

100 x 10


Incline dumbbell curl burnout

20s x 22



Meal 1: 8 oz turkey burger with low carb ketchup and 1 tbs coconut oil

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

Meal 3: 8 oz chicken

Angel dust preworkout

Intra md

Meal 4: 8 oz chicken

Meal 5: 8 oz turkey burger with low carb ketchup and sauerkraut

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

[rnixon]

Re: Gusto's Journal

Sounds like the end of my cycle be good to see how it turns out 😆

[gusto77]

Re: Gusto's Journal

4 weeks out. Now running:

Tren A 800 mg/wk

Mast P 800 mg/wk

Anavar 100 mg/day

Proviron 100 mg/day

Arimidex 1mg/day

Aromasin 20 mg/day

T4 100 mcg/day

GH 5 iu/ day


PM

20 min HIIT


Meal 1: protein cakes with SF jelly and SF choc syrup

Meal 2: 8 oz grilled chicken, 3/4 cup oatmeal/ SF syrup and 1 tbs coconut oil

Meal 3: 8 oz turkey burger, 3/4 cup oatmeal with SF syrup

Meal 4: 6 oz lean beef burger with low carb ketchup, 3/4 cup oatmeal and SF syrup

Meal 5: 16 oz egg whites, 3/4 cup oatmeal and SF syrup

Meal 6: 8 oz chicken

[gusto77]

Re: Gusto's Journal

Meal 1: protein cakes with SF jelly and SF choc syrup

Meal 2: 8 oz grilled chicken and 1 tbs coconut oil

Meal 3: 16 oz egg whites and oatmeal with SF syrup

Meal 4: 6 oz lean beef burger with low carb ketchup

Meal 5: 8 oz turkey burger with low carb ketchup

Meal 6: 8 oz chicken and white rice

[bossman]

Re: Gusto's Journal

Lookin' big, bro. kudos

[gusto77]

Re: Gusto's Journal

Feel like shit lol. Not a bad secondary leg day today. Heartburn was kickin' today so that added to the fun.


AM

40 min fasting cardio


PM

Leg ext warm ups/ air squats


Seated leg curls

2 x warm ups

100 x 10

100 x 10

110 x 10

110 x 10

110 x 10

120 x8 -----> 100 x 4


Hip abductor (had to wait on adductor so knocked some of these out)

80 x 10

110 x 10

140 x 10

170 x 10


Hip adductor

120 x 10

140 x 10

160 x 10

180 x 10


Squats

135 x 10

185 x 8

225 x 6

250 x 6

275 x 6

300 x 6


Leg extensions (wow felt really heavy and bad burn today)

100 x 20ish

80 x 20

80 x 17

70 x 17----> 50 x 8


Calf raises on hack

1 pps x 20

2 pps x 15

2 pps x 15

3 pps x 12

3 pps x 12



Meal 1: 8 oz chicken and white rice

Meal 2: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 3: 8 oz turkey burger with low carb ketchup and oatmeal with SF syrup

C4 preworkout

Intra md

Meal 4: 16 oz egg whites and 3/4 cup oatmeal with SF syrup

Meal 5: protein cakes with SF choc syrup and jelly

Meal 6: 8 oz chicken and white rice

[gusto77]

Re: Gusto's Journal

Love my high carb days


AM

40 min fasting cardio


PM

Rotator/ delt/ trap warm ups


Seated dumbbell press

3 x warm ups

85s x 10

95s x 9

105s x 5


SM upright rows

2 x warm up

115 x 10

135 x 10

155 x 9

175 x 7ish


Side dumbbell lats

2 x warm ups

40s x 12

45s x 12

50s x 9----> 30s x 8


Reverse pec deck

2 x warm ups

160 x 15

175 x 15

190 x 13ish

190 x 12


Cable press down warm ups x 3


Dips

BW x 25

BW x 22

BW x 19


Incline dumbbell skull crushers

30s x 15

40s x 15

50s x 11

50s x 10/ presses x 10



Meal 1: 8 oz chicken and white rice

Meal 2: 8 oz turkey burger with low carb ketchup and oatmeal with SF syrup

Meal 3: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 4: protein cakes with SF choc syrup and jelly

C4 preworkout

Intra md

Meal 5: 8 oz chicken and white rice

Meal 6: 16 oz egg whites and 3/4 cup oatmeal with SF syrup

[gusto77]

Re: Gusto's Journal

Felt like ass walking into the gym but again had a really good workout once I got going.


Wide grip pulldowns

3 x warm ups

145 x 12

160 x 12

175 x 10

190 x 9ish


SM medium/ close grip bent rows

135 x 12

185 x 12

225 x 12

255 x 10

255 x 9


Dumbbell pullovers

65 x 12

85 x 12

105 x 12

105 x 10

105 x 10


Meadows rows

25 x 12

50 x 12

75 x 12

100 x 10


Assisted neutral grip pull ups

(100) x 15

(70) x 12

(40) x 8

(40) x 7----> (80) x 6


Hyperextensions

3 x 20


Incline leg raises

3 x 15



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 8 oz turkey burger with low carb ketchup

Meal 3: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 4: 8 oz grilled chicken breast

C4 preworkout

Intra md

Meal 5: 8 oz turkey burger with low carb ketchup

Meal 6: 8 oz turkey burger with low carb ketchup

[gusto77]

Re: Gusto's Journal

Okay workout today. My energy levels were completely in the tank but I got some decent work done and had a really respectable pump.


Foam roll/ air squats


Leg ext warm ups x 3


Lying leg curls

3 x warm ups

95 x 10

95 x 10

110 x 10

110 x 10

125 x 10

125 x 10


Single leg press

2 plates x 20

4 plates x 20

6 plates x 15

6 plates x 15

7 plates x 12

7 plates x 12ish


Barbell lunges/ leg ext

95 x 8/ 95 x 12

95 x 8/ 110 x 11

95 x 8/ 110 x 10


Single leg calf presses

2 x warm ups

4 plates x 20

4 plates x 20

4 plates x 20

4 plates x 20


Foam roll



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin

Meal 3: 8 oz turkey burger with low carb ketchup

C4 preworkout

Intra md

Meal 4: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 5: 8 oz grilled chicken breast

Meal 6: 8 oz turkey burger with low carb ketchup

[rnixon]

Re: Gusto's Journal

Dam

[gusto77]

Re: Gusto's Journal

So I basically hit that point in my contest prep were I feel like shit constantly ha ha. Zero energy and I feel like rubber. Nevertheless I actually had a really decent work out and was pretty damn strong for as light and weak as I am/ feel. Pump was still pretty damn nasty today too.


AM

40 min fasting cardio


PM

Rotator/ delt warm ups


Barbell bench press

135 x 10

135 x 10

185 x 10

225 x 10

250 x 10

275 x 6----> 30 sec rest then 225 x 8


HS press (pissed, these were supposed to be incline HS but apparently they got rid of it and replaced it with this machine. Basically med close width neutral grip presses)

1 pps x 10

1 pps + 25s x 10

2 pps x 10

2 pps x 10 -------> push ups x 12


Decline dumbbell press

50s x 15

60s x 15

70s x 15

80s x 15

90s x 12


Pec deck with 2 sec holds each rep

100 x 20

130 x 20

160 x 16 -----> 100 x 8


Barbell curls (ez bar)

35 x 15

55 x 15

75 x 12

85 x 12

95 x 12


One arm preacher curls

25 x 20

30 x 20ish

35 x 15ish


Hammer curl burnout

40s x 18----> 25s x 12



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin

Meal 3: 8 oz turkey burger with low carb ketchup

Meal 4: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

C4 preworkout

Intra md

Meal 5: 6 oz sirloin

Meal 6: 8 oz turkey burger with low carb ketchup

[gusto77]

Re: Gusto's Journal

Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin

Meal 3: 16 oz egg whites

Meal 4: 8 oz turkey burger with low carb ketchup

Meal 5: 6 oz sirloin and jasmine rice

Meal 6: 8 oz turkey burger with low carb ketchup