Gusto's Journal

[gusto77]

Re: Gusto's Journal

Back home. Successful travel week. With the exception of a couple of minor meal timing issues no diet hiccups. Pain the ass this week with the work schedule and environment but got it done. Makes dieting back home seem a lot easier lol. Only one more work trip between now and the comp and that's the Arizona trip I'm used to so should be smooth sailing.


Meal 1: protein cakes with SF jelly and choc syrup 50 carb

Meal 2: 8 oz turkey burger with low carb ketchup

Meal 3: 8 oz turkey burger with jasmine rice 50 carb

Meal 4: 6 oz sirloin

Meal 5: 6 oz sirloin with jasmine rice 50 carb

Meal 6: 16 oz egg whites and oatmeal with SF syrup 50 carb

[gusto77]

Re: Gusto's Journal

Great journal Gusto. You are really crushing it. From the beginning of the FG contest till now, cant wait to see the end result.

Thanks brother! I'm freaked out by the transformation myself. Woke up the other morning looked at the insane vascularity coming out and said to myself, "wow you really are a freak" lol. Guns diet and supp plan is working like a charm.

[gusto77]

Re: Gusto's Journal

Still luv you even tough you didn't get your cardio in, lol. What is this talk about Lasagna on guns thread?? You totally busted me for 3 bites of lasagna 2 days last month?

Keep at it we will be there and see the great gains you have made this year. You rule!!
~Trixe~

Turkey lasagna

[gusto77]

Re: Gusto's Journal

Actually a really good secondary back workout today in the ghetto little fitness center at my hotel. It's amazing what you can accomplish with a life fitness dual cable pulley system, a pull-up bar, and a couple of 50 pound dumbbells. Was going to work out on the base gym but I got off work late again and I needed to get back to my hotel room to start packing up for tomorrow. With the exception of the fact that I missed one cardio session this week I'm really happy with what I've been able to get done while on this work trip. My goal was to get two workouts in between Tuesday and today to stay on track and I ended up getting in four. The reason I skipped cardio again today is because I have not slept good one night since I've been here and I'm absolutely exhausted and almost feel on the verge of over training. Two days of rest coming up and I will be back on my normal schedule Monday.



Warm up pull downs


Pull ups

BW x 12

BW x 12

BW x 10

BW x 9


One arm Low cable rows

37.5 x 15

37.5 x 15

37.5 x 15


Supinating pull downs TS

75 x 15

85 x 15

95 x 15

105 x 15


Bent dumbbell rows TS

50s x 15

50s x 15

50s x 15

50s x 15


Dumbbell pullover TS

50 x 15

50 x 15

50 x 15

50 x 15


Close grip pull downs (quite a few flex and holds on these)

62.5 x 15

72.5 x 15

82.5 x 15

97.5 x 15

97.5 x 15



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 8 oz chicken with low carb ketchup

Meal 3: 8 oz chicken and cream of rice

Meal 4: 8 oz lean beef burger with low carb ketchup

Angel dust preworkout

Intra md

Meal 5: 8 oz turkey burger with jasmine rice

Meal 6: 8 oz lean beef burger with low carb ketchup

[Trixie]

Re: Gusto's Journal

Still luv you even tough you didn't get your cardio in, lol. What is this talk about Lasagna on guns thread?? You totally busted me for 3 bites of lasagna 2 days last month?

Keep at it we will be there and see the great gains you have made this year. You rule!!
~Trixe~

[LittleTom]

Re: Gusto's Journal

Great journal Gusto. You are really crushing it. From the beginning of the FG contest till now, cant wait to see the end result.

[guns01]

Re: Gusto's Journal

looks like you still got a really good session in and your strength held out really well also

[gusto77]

Re: Gusto's Journal

After a long long day of some of the most boring army conversations you can possibly imagine I finally got to the gym at around 7 PM. I've already slept pretty crappy the last two nights in my hotel so I dared not take any pre-workout that late and I came off Halo yesterday. So on top of just being exhausted from lack of sleep and a long boring draining day at work I had nothing to boost me up LOL. Still had a very respectable secondary leg day but man was I exhausted by the time I was done.


3 x warm up rounds


Lying leg curls GS

95 x 10

110 x 10

110 x 10

125 x 10


Straight leg deads GS

205 x 8

225 x 8

245 x 8

245 x 8


SM lunges GS

135 x 8

155 x 8

175 x 8

175 x 8


SM squats GS

135 x 6

155 x 6

175 x 6

175 x 6


HS standing single leg curls

35 x 10

35 x 10

45 x 10

45 x 10

55 x 10

55 x 10


Seated calf raises

90 x 10

90 x 10

110 x 10

110 x 10



Meal 1: 8 oz turkey burger and white rice

Meal 2: protein cakes with SF jelly and choc syrup

Meal 3: 6 oz lean beef burger and jasmine rice

Meal 4: 8 oz chicken and jasmine rice

Meal 5: 8 oz chicken

Angel dust preworkout

Intra md

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

[qhams]

Re: Gusto's Journal

Man your killing it. Keep it up.

[gusto77]

Re: Gusto's Journal

May notice my schedule is screwy this week. Traveling for work so I'm getting in workouts when and where I can. Should actually get more than I normally do. Secondary leg tomorrow and secondary back on Friday. Really good impromptu upper body pump workout today.


Chest, delt, arm pump session


Cable crossovers

22.5 x 20

27.5 x 20

32.5 x 20

37.5 x 15


Incline dumbbell fly/ incline dumbbell press

40s x 15/ 15

40s x 15/ 15

40s x 15/ 15


Front dumbbell raise/ side dumbbell lats/ bent dumbbell lats

15s x 15/ 12/ 15

20s x 15/ 10/ 15

20s x 15/ 10/ 15


Arnold press

50s x 15

50s x 15

50s x 14


Seated dumbbell curls/ rope press downs

20s x 20/ 32.5 x 20

25s x 20/ 42.5 x 20

25s x 20/ 52.5 x 20


One arm hammer curls/ diamond push ups

50 x 10/ BW x 25

50 x 10/ BW x 22

50 x 10/ BW x 20


20 min HIIT



Meal 1: 8 oz turkey burger and white rice

Meal 2: protein cakes with SF jelly and choc syrup

Meal 3: 6 oz lean beef burger and white rice

Meal 4: 8 oz turkey burger and white rice

Meal 5: 6 oz lean beef burger

Angel dust preworkout

Intra md

Meal 6: 16 oz egg whites and jasmine rice

[gusto77]

Re: Gusto's Journal

Pissed off tired travel and zero carb day and I still managed to get a really decent back workout in. Ready for some carbs tomorrow.


HS rows

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 15

3 pps + 25sx 14


One arm bent dumbbell rows

100 x 12

110 x 12

120 x 10


Assisted wide grip pull ups

(70) x 18

(55) x 12

(55) x 9---> (100) x 6


One arm HS pulldowns

1 pps x 15

1 pps + 25s x 15

1 pps + 35s x 15


HS pullovers

50 x 15

100 x 15

150 x 15

200 x 15

200 x 14


Rack pulls (left my wrist straps at hotel so kept it kind of light)

135 x 8

225 x 8

275 x 8

315 x 6

315 x 6



Meal 1: 6 whole eggs

Meal 2: 6 oz sirloin

Meal 3: 8 oz chicken

Meal 4: 8 oz chicken and broccoli

Angel dust preworkout

Intra md

Meal 5: 6 oz sirloin and broccoli

Meal 6: 8 oz turkey burger

[gusto77]

Re: Gusto's Journal

AM

40 min fasting cardio


PM

Incline dumbbell curls/ incline dumbbell skull crushers

3 x warm ups

20s x 12/ 12

25s x 12/ 12

30s x 12/ 12

30s x 12/ 12

30s x 12/ 12


Seated alt hammer curls/ diamond push ups

30s x 12/ 20

35s x 12/ 20

35s x 12/ 20


Concentration curls/ one arm overhead ext

20 x 15/ 15

25 x 15/ 15

30 x 12/ 15


Heavy alt dumbbell curls

50s x 6---> 25s x 8



Meal 1: 4 whole eggs with 2 oz steak and jalapeņos

Meal 2: 6 oz sirloin and 1 tbs coconut oil

Meal 3: 6 oz sirloin

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Intra md

Meal 6: 8 oz chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

Cycle is killer bro

[gusto77]

Re: Gusto's Journal

Great workout with guns today. 6 weeks out and now running:

700 tren a/ wk
700 mast p/ wk
100'anavar/ day
100 proviron/ day
20 mg halo/ day
1 mg Adex eod
20 mg aromasin ed
100 mcg t4 ed
3-4 iu hgh mon - fri


Incline dumbbell press

3 x warm ups

85s x 8

105s x 8

115s x 8

120s x 7


Incline smith machine presses

135 x 15

165s x 15

195 x 15

225 x 10?


Pec deck fly

3 x 12 with 2 sec contraction each rep


Assisted dips (50lbs assist)

2 x failure


Bent dumbbell laterals

20s x 20

25s x 20

25s x 20


Side dumbbell laterals

30s x 10

35s x 10

35s x 10---> 20s x 8---> 10s x 8


Rope cable press downs

8 x 10 (run the rack up, hit failure set 4 or 5 so a lot of assisted reps last few sets)


Calf raises

4 x 10 with 10 sec stretch last rep



Meal 1: 6 oz sirloin and 1 tbs coconut oil

Angel dust preworkout

Intra md

Meal 2: 6 oz sirloin

Meal 3: protein cakes with SF jelly and choc syrup

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Meal 6: 8 oz chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

Outstanding gym day monster