Gusto's Journal

[guns01]

Re: Gusto's Journal

be very careful with those heavy leg extensions man. what i do when i feel froggy and want to hammer them is medium high weight drop sets to protect my knees. 10 reps per plate till you hit the bottom, you should be able to start around 160-180. then go do some sort of squat afterwards lol

[gusto77]

Re: Gusto's Journal

First time dead lifting in awhile. Nothing too crazy. Those painful lower back pumps were kicking after just the warm up sets. Sucks. Good workout overall. Supplemented my post workout meal with a protein shake. Been nauseous and no appetite last few nights. Adding GHRP 6 and T4 tomorrow.



Dead lifts

135 x 8

185 x 8

225 x 6

275 x 4

315 x 4

365 x 4


HS rows

2 pps x 15

3 pps x 15

4 pps x 12

5 pps x 8

5 pps x 7


Wide grip pull downs

115 x 15

145 x 15

175 x 12

205 x 8 sloppy

175 x 10


One arm dumbbells

80 x 10

110 x 10

140 x 8

140 x 8


Seated cable rows

100 x 10- 2 sec contraction each rep

130 x 10- 2 sec " " "

160 x 8- 2 sec " " "

160 x 8- 2 sec " " " ----> drop set 100 x 10


Meal 1- 8 eggs, 2 tbs coconut oil

Meal 2- 100 gram whey, bagel with 2 tbs almond butter, 1 apple

Meal 3 (cheat)- Big Cheesesteak sub with fries

Meal 4- 16 oz chicken with bbq

Pre- 2 scoops no xplode

Intra- 140 vitargo, 25 whey

Meal 5 (post)- creatine glutamine, 100 gm whey, 2 tbs coconut oil

Meal 6- 1 1/2 cup egg whites, 2 slices ezekiel bread with 2 tbs almond butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

Monster one arm DB brother

[gusto77]

Re: Gusto's Journal

Went full beast mode on shoulder presses and then did a moderate pace and light to moderate weight for the rest of the workout. Leg and back day were pretty brutal this week. Fun day at work jumping out of planes but a 3 hour airborne op turned into a six hour airborne op. Was stuck on the plane and drop zone away from my food. So by the time I got to eat I was famished and dehydrated and dry half cold chicken was the last thing on my mind. Anyway, will skip my cheats for tomorrows leg day to compensate. Im happy about that last set of shoulder presses. I know I could have hit 7 or 8 had I rested another minute. Just to own up, on the 110s and 120s I had help getting to start position. Added 100 mcg T4 and 300 mg GHRP6/ CJC w/o dac into the mix today.


Seated dumbbell shoulder presses

3 x warm ups

100s x 10

110s x 10

120s x 5


Seated strict side laterals

20s x 25

20s x 25

20s x 20


Reverse pec deck

100 x 20

130 x 20

160 x 20


HS Shrugs

1 pps x 15

2 pps x 15

3 pps x 12


Incline close grip bench

135 x 15

135 x 15

185x 10

225 x 6


one arm reverse grip cable press downs

20 x 15

30 x 15

40 x 15

50 x 15

60 x 12


Meal 1- 100 gm whey, 2 slices ezekiel bread with 2 tbs almond butter

Meal 2- 16 oz chicken with bbq sauce, 2 tbs coconut oil

Meal 3- 3 big slices pepperoni pizza, diet pepsi

Pre- 2 scoops no xplode

Intra- 70 vitargo, 25 whey

Meal 4 (post)- creating glutamine 16 oz cheeseburger

Meal 5- 100 gm whey, 2 slices ezekiel bread with 2 tbs almond butter

[Trixie]

Re: Gusto's Journal

Looking good Gusto! You are tearing it up and this is fun to watch your progress. Good work in the gym and kitchen.
~Trixie~

[gusto77]

Re: Gusto's Journal

Sorry , been feeling a tad shitty since friday night and have been slacking a bit. Diet has been pretty much been the same fri sat and sun... posted below along with fridays secondary leg workout:

Friday:

3 x warm up rounds


Front squats GS

135 x 8

155 x 8

155 x 8

155 x 8


Leg press GS

4 pps x 10

5 pps x 10

5 pps x 10

5 pps x 10


HS V squat GS

1 pps x 6

2 pps x 6

2 pps x 6

2 pps x 6


Leg extension GS

95 x 8

125 x 8--- too heavy for 2 sec contraction

95 x 8

95 x 8


Lying leg curls

80 x 10

95 x 10

110 x 10

125 x 10

125 x 10

125 x 10


Meal 1: 8 whole eggs, pancakes

Meal 2: 16 oz burger with ketchup and mustard, some chips

Pre- 2 scoops no xplode - fri only

Intra- 140 vitargo, 25 whey- friday only

Meal 3 (post)- creatine glutamine 16 oz steak with A1, 2 tbs coconut oil

Meal 4- 100 gm whey, bagel with 2 tbs almond butter

Meal 5- 1 1/2 cup egg whites, 2 slices ezekiel bread with 2 tbs almond butter


There was a few donuts and some ice cream in there as well lol

[rnixon]

Re: Gusto's Journal

i will throw you up some tweaks and video descriptions here later on. diet looks awesome. toss the milk thistle and just add in some ala and tudca. they will help out a million times more than milk thistle does. get the coconut in at least 1-2x ed man. the health benefits alone are worth not skipping days with the stuff. give that workout i did for legs this week a run on you next workout. it broke me off and effectively hit all the areas in the leg front to back

Coconut oil???

[rnixon]

Re: Gusto's Journal

Went full beast mode on shoulder presses and then did a moderate pace and light to moderate weight for the rest of the workout. Leg and back day were pretty brutal this week. Fun day at work jumping out of planes but a 3 hour airborne op turned into a six hour airborne op. Was stuck on the plane and drop zone away from my food. So by the time I got to eat I was famished and dehydrated and dry half cold chicken was the last thing on my mind. Anyway, will skip my cheats for tomorrows leg day to compensate. Im happy about that last set of shoulder presses. I know I could have hit 7 or 8 had I rested another minute. Just to own up, on the 110s and 120s I had help getting to start position. Added 100 mcg T4 and 300 mg GHRP6/ CJC w/o dac into the mix today.


Seated dumbbell shoulder presses

3 x warm ups

100s x 10

110s x 10

120s x 5


Seated strict side laterals

20s x 25

20s x 25

20s x 20


Reverse pec deck

100 x 20

130 x 20

160 x 20


HS Shrugs

1 pps x 15

2 pps x 15

3 pps x 12


Incline close grip bench

135 x 15

135 x 15

185x 10

225 x 6


one arm reverse grip cable press downs

20 x 15

30 x 15

40 x 15

50 x 15

60 x 12


Meal 1- 100 gm whey, 2 slices ezekiel bread with 2 tbs almond butter

Meal 2- 16 oz chicken with bbq sauce, 2 tbs coconut oil

Meal 3- 3 big slices pepperoni pizza, diet pepsi

Pre- 2 scoops no xplode

Intra- 70 vitargo, 25 whey

Meal 4 (post)- creating glutamine 16 oz cheeseburger

Meal 5- 100 gm whey, 2 slices ezekiel bread with 2 tbs almond butter

I'm running 300 ghrp 6 and cjc 1295 but I think it may be bunk I have some from a different supplier and it makes me super hungry but this Stuff I haven't noticed it at all also running 3 iu hgh and the mix usually gives me Carple tunnel too, dam peptides how do you know what your getting.

[gusto77]

Re: Gusto's Journal

Good workout today.... right AC was screaming though. Think I may try a new technique called not loading my joints with heavy weight all the time and switch to high volume, light - medium weight routine. Few months ago I was doing a decent heavy set with 315 on incline Barbell and now 275 just hurts the joints and feels very heavy.


Rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

255 x 10

275 x 7

255 x 8---->. 135 x 15


Incline HS press

1 pps x 20

2 pps x 15

3 pps x 12

3 pps + 25s x 9

4 pps x 5


Flat dumbbell press

1 x warm up

100s x 12

100s x 12

110s x 8


Pec deck

2 x warm ups

250 x 15

250 x 15

250 x 12---> 175 x 8


Seated Hammer curls

2 x warm ups

30s x 20

35s x 20

40s x 18


Concentration curls

25 x 18

25 x 18

25 x 16


Standing dumbbell curls

20s x 30

20s x 28

20s x 24---> 15s x 9---> 10s x 15--> flex & hold x 10



Meal 1: steak and cheese omelet and pancakes

Meal 2: BSN Mass Gainer

Pre: 2 scoops no xplode

Intra: 70 vitargo 25 whey

Meal 3 (post): 16 oz steak, 2 tbs coconut oil

Meal 4: 8 whole egg omelet with 5 oz hamburger and cheese, 2 tbs coconut oil

Meal 5: 16 oz chicken with bbq, 2 tbs coconut oil

Meal 6: 1 1/2 cup egg whites, 2 slices ezekiel bread with 2 tbs almond butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

Good workout today.... right AC was screaming though. Think I may try a new technique called not loading my joints with heavy weight all the time and switch to high volume, light - medium weight routine. Few months ago I was doing a decent heavy set with 315 on incline Barbell and now 275 just hurts the joints and feels very heavy.


Rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

255 x 10

275 x 7

255 x 8---->. 135 x 15


Incline HS press

1 pps x 20

2 pps x 15

3 pps x 12

3 pps + 25s x 9

4 pps x 5


Flat dumbbell press

1 x warm up

100s x 12

100s x 12

110s x 8


Pec deck

2 x warm ups

250 x 15

250 x 15

250 x 12---> 175 x 8


Seated Hammer curls

2 x warm ups

30s x 20

35s x 20

40s x 18


Concentration curls

25 x 18

25 x 18

25 x 16


Standing dumbbell curls

20s x 30

20s x 28

20s x 24---> 15s x 9---> 10s x 15--> flex & hold x 10



Meal 1: steak and cheese omelet and pancakes

Meal 2: BSN Mass Gainer

Pre: 2 scoops no xplode

Intra: 70 vitargo 25 whey

Meal 3 (post): 16 oz steak, 2 tbs coconut oil

Meal 4: 8 whole egg omelet with 5 oz hamburger and cheese, 2 tbs coconut oil

Meal 5: 16 oz chicken with bbq, 2 tbs coconut oil

Meal 6: 1 1/2 cup egg whites, 2 slices ezekiel bread with 2 tbs almond butter

Super nice arm day brother

[gusto77]

Re: Gusto's Journal

Was planning on pushing it harder on the squats but my left knee wrap snapped off mid rep and when my weight shifted I felt a pinch in the groin and inner hammy. So went super slow and controlled on the remaining sets. Felt fine after that. Still a decent workout.



Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

135 x 12

185 x 12

225 x 12

275 x 8

275 x 8


Leg presses

2 pps x 20

4 pps x 20

6 pps x 15

8 pps x 8

8 pps x 8


Seated leg curls

3 x warm ups

110 x 10

110 x 10

110 x 9

90 x 12


Straight leg deads

135 x 12

225 x 10

275 x 8

295 x 6


Seated calf raises

90 x 15

110 x 12

130 x 10

90 x 15

90 x 15


Calf ext machine

300 x 20

360 x 11

400 x 8---> 220 x 10


Meal 1: 100 gm whey, 2 tbs coconut oil

Meal 2: steak and cheese omelet (75 protein) and pancakes

Meal3 (Cheat): triple cheeseburger (12 oz) with ketchup, twix bar

Pre: 2 scoops NO plode

Intra, 140 vitargo, 25 whey

Meal 4 (Post): 16 oz chicken with bbq sauce, 2 tbs coconut oil

Meal 5: 100 gm whey, 2 tbs almond butter, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Went a lot lighter than usual and picked up the reps and pace. Felt really good and joints and low back felt a lot better.


Bent barbell rows

135 x 12

135 x 12

185 x 12

225 x 12

225 x 12


HS pull downs

1 pps + 25s x 20

2 pps x 18

2 pps x 18

2 pps + 25s x 12ish


Vbar close grip pull down --> slow with 2 sec contraction

115 x 12

130 x 12

145 x 12

160 x 10---> 100 x 10 (fast)


Meadows rows (90 degrees to bar)

25 x 15

50 x 15

75 x 15

100 x 12


Dumbbell pullover

65 x 15

75 x 15

85 x 15


Seated cable rows medium wide parallel grip, fast pumping 30- 60 sec rest

100 x 20

115 x 20

130 x 17



Meal 1: steak and cheese omelet, pancakes (75 protein, 125 carbs, approx 900 cals)

Pre: 2 scoops NO xplode

Intra: 140 vitargo, 25 whey

Meal 2 (post): double hamburger and bacon pizza... whole thing

Meal 3: BSN Mass gainer

Meal 4: 16 oz chicken with bbq, 2 tbs coconut oil

Meal 5: 16 oz chicken with bbq, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meal 2 (post): double hamburger and bacon pizza... whole thing

Nice I'm hungry

[rnixon]

Re: Gusto's Journal

Meal 2 (post): double hamburger and bacon pizza... whole thing

Nice I'm hungry

Mmmmmmmmm

[gusto77]

Re: Gusto's Journal

Took a day off from life yesterday.



Rotator/ delt/ trap warm ups


Seated dumbbell presses

3 x warm ups

100s x 15

100s x 13

100s x 12


Dumbbell laterals

20s x 20

25s x 20

30s x 17

35s x 13

40s x 10


Seated bent dumbbell raises

20s x 20

25s x 17

30s x 14

30s x 12


Smith machine shrugs

135 x 15

185 x 15

225 x 15

275 x 12


Machine dips

2 x warm ups

247.5 x 20

247.5 x 20

247.5 x 18


Incline dumbbell skull crushers

1 x warm up

30s x 20

35s x 20

40s x 17

45s x 12


Reverse facing cable pressdowns

50 x 20

60 x 20

70 x 20




Meal 1: Steak and cheese omelet and pancakes

Pre: 2 scoops no xplode

Intra: 70 vitargo, 25 whey

Meal 2 (post): 100 gm whey, 2 tbs coconut oil, creatine, glutamine

Meal 3: 16 oz steak, 2 tbs coconut oil

Meal 4: BSN True Mass

Meal 5: 6 whole eggs, 2 tbs coconut oil

Meal 6: 1 1/2 cup egg whites, 2 slices ezekiel bread with 2 tbs almond butter