Gusto's Journal

[gusto77]

Re: Gusto's Journal

Great workout with guns today. Didn't log my whole workout but rest assured it was a good one.


Seated leg curls

3 x warm ups

6 x 10


Squats

135 x 8

135 x 8

185 x 8

225 x 8

275 x 8

285 x 6ish

225 x 10


Leg press

3- 9 pps x 6 reps wow that sucked

9- 3 pps x reps, 2 pps x 20 reps


Glute machine/ barbell lunges

3 x 8/ 8


SL deads on hack

1 pps x 10

1 pps + 25s x 10

2 pps x 10


Calf presses

Bunch of warm ups

250 x 10 x 5



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

Meal 2: 6 oz sirloin

V2 preworkout

Intra md 60 gm

Meal 3: 8 oz chicken, 1 tbs coconut oil

Meal 4: 8 oz chicken

Meal 5: 6 oz lean burger

Meal 6: 8 oz chicken

[Trixie]

Re: Gusto's Journal

I'm assuming the number after your meal is the carb count.?
~Trixie~

[guns01]

Re: Gusto's Journal

going to be a fun nasty silly weekend haha

[gusto77]

Re: Gusto's Journal

Kept it basic and kind of low key today. Will be hitting delts again Sunday along with chest so I got a pump and mild burn going and got out.


PM

Reverse pec deck

2 x warm ups

130 x 15

145 x 15

160 x 15


Seated strict dumbbell side laterals

1 x warm up

20s x 15

25s x 15

30s x 13


Arnold presses

1 x warm up

50s x 12

60s x 12

70s x 10


Dumbbell shrugs

1 x warm up

80s x 10

90s x 10

100s x 10


Incline dumbbell skull crushers

1 x warm up

25s x 15

30s x 15

35s x 15

40s x 15


Dumbbell kickbacks

25s x 15

25s x 15

25s x 15


20 min HIIT



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

Meal 2: 6 oz sirloin, 1 tbs coconut oil

Ange dust preworkout

Intra md 60 gm

Meal 3: 16 oz egg whites with oatmeal and SF syrup 50 gm

Meal 4: 6 oz sirloin with rice 40 gm

Meal 5: 8 oz chicken

Meal 6: 8 oz chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

Brother u are getting ripped esp ur wheels nice

[gusto77]

Re: Gusto's Journal

Think my test may have dropped too a noticeable level. Woke up feeling blah. Still had an awesome back workout though. Went in feeling sluggish and groggy and once the blood got pumping I kept the pace up to keep up the momentum. Great pump.



AM

40 min fasting cardio


PM

Wide grip pulldowns

3 x warm ups

160 x 12

175 x 10

190 x 10

205 x 8


SM bent rows

135 x 15

185 x 15

235 x 10

255 x 8


T bar rows

100 x 20

150 x 15

175 x 12

200 x 8


Seated cable rows

130 x 15

145 x 15

160 x 12

175 x 10


Close grip pulldowns

115 x 15

130 x 15

145 x 12

160 x 9-----> 100 x 8


Hyper ext. x 20 x 2



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

Meal 2: 6 oz sirloin

Mea 3: 8 oz chicken and 2 tbs coconut oil

Ange dust preworkout

Intra md 60 gm

Meal 4: 16 oz egg whites with oatmeal and SF syrup 50 gm

Meal 5: 6 oz sirloin with rice 40 gm

Meal 6: 8 oz chicken

[gusto77]

Re: Gusto's Journal

Really good secondary leg day. Smoked through the hacks and calf presses and fried my legs at the end.


AM

40 min fasting cardio


Early PM (secondary day)

Lying leg curls

3 x warm ups

110 x 10

110 x 10

110 x 10

110 x 10

125 x 10

125 x 10


Hip adductor

2 x warm ups

110 x 10

140 x 10

155 x 10

170 x 10


Squats

135 x 8

155 x 8

185 x 6

225 x 6

255 x 6

275 x 6

295 x 6


Hack squats (short rest)

1 pps x 20

1 pps + 25s x 20

2 pps x 20

2 pps x 20


Calf raises on hack (short rest)

2 pps x 20

2 pps x 18

2 pps x 15



Meal 1: 6 oz sirloin with rice 100

Meal 2: protein cakes with SF jelly and choc syrup 50

Meal 3: 8 oz chicken with rice 75

Angel dust preworkout

Intra md 60

Meal 4: 8 oz chicken, 1 tbs coconut oil

Meal 5: 6 oz sirloin with rice 100

Meal 6: 16 oz egg whites

[Trixie]

Re: Gusto's Journal

Look at you getting to build with the sirloin. Early sacrifice can gain many rewards in the end. Keep it up.
~Trixie~

[gusto77]

Re: Gusto's Journal

Adjusting my schedule since I'll be working out all weekend and schedule will be jacked up next week. Rest day today, secondary legs and cardio tomorrow.


Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin with rice

Meal 3: 6 oz sirloin with rice

Meal 4: 8 oz chicken with rice

Meal 5: 16 oz egg whites and oatmeal, 1 tbs coconut oil

Meal 6: 8 oz chicken

[gusto77]

Re: Gusto's Journal

Walked into the gym today feeling hungry pissed off and drained. Forgot my pre workout at home as well. Once the blood got pumping ended up having a really great workout. Halo seems to be working nicely. Good strength and aggression bursts and felt really strong for as much weight as Ive lost and a no carb day.



Rotator warm ups


Bench press

3 x warm ups

225 x 8

245 x 8

265 x 8

275 x 8

225 x 13


Incline barbell press

135 x 12

165 x 10

195 x 10

225 x 8

225 x 7


Incline nautilus press

1 pps x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 10

3 pps x 9


Cable crossovers

50 x 25

70 x 20

80 x 15----> 40 x 25


Incline dumbbell curls

2 x warm ups

25s x 20

30s x 16

35s x 13


Concentration curls

20s x 15, 15, 15 (very little rest)



Meal 1: 5 whole eggs with jalapeņos

Meal 2: 8 oz chicken

Meal 3: 8 oz chicken and 1 tbs coconut oil

Intra md

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Meal 1: 5 whole eggs with jalepenos and hot sauce

Meal 2: 8 oz chicken

Meal 3: 8 oz chicken with sauerkraut and 1 tbs coconut oil

Meal 4: 8 oz chicken with sauerkraut

Meal 5: 8 oz chicken with jalepenos

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

This secondary back workout may not look like much on paper, but it was actually really good for a ghetto garage work out. Kept the reps high on the giant sets the pace quick even between the giant sets. Deep burn and pump by the time I was finished. I had actually planned on doing some close grip pull-ups to finish off the work out but my back and arms were so smoked by the time I finished with my fourth round that I just decided to throw in an extra round.


3 x warm up rounds


Bent barbell rows GS

135 x 15

155 x 15

165 x 15

165 x 15

165 x 15


Dumbbell pullover GS

50 x 15

50 x 15

50 x 15

50 x 15

50 x 15


Dumbbell row GS

50s x 15

50s x 15

50s x 15

50s x 15

50s x 15


Assisted pull ups GS

X 10

X 8

X 8

X 8ish

X 6


Single leg calf raises

1 x warm up

50 x 15

50 x 15

50 x 15

50 x 15



Meal 1: 8 oz chicken

Meal 2: 8 oz chicken

Angel dust preworkout

Intra md (50 carb only)

Meal 3: red robin burning love burger and fries with ketchup

Meal 4: 8 oz chicken and sauerkraut

Meal 5: 8 oz chicken and sauerkraut

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Did my secondary leg day a bit different today. All in all really good workout although I gotta say I was just kind of pissed off and hungry today. Inadvertently blew off calves this week but I'm doing a secondary back workout tomorrow since I get a cheat so I will hit them tomorrow.


AM

40 min fasting cardio


PM


3 x warm ups rounds


Lying leg curls GS

110 x 10

110 x 10

110 x 10


SL deads GS

185 x 8

205 x 8

225 x 8


Bulgarian split squats GS

30 lbs dumbbell x 8

40 x 8

40 x 8


Wide stance squats GS

135 x 6

155 x 6

175 x 6


Rest


Front squat TS

135 x 10

155 x 10

165 x 10


Leg press TS

3 pps x 8

4 pps x 8

4 pps x 8


Leg ext TS (with 1 sec holds)

95 x 8

95 x 8

95 x 8


Rest


Leg ext SS

80 x 20

95 x 20

95 x 20


Lying leg curls SS

80 x 20

80 x 20

80 x 20


Rumble roll/ stretch


Meal 1: 8 oz chicken

Meal 2: protein cakes

Angel dust preworkout

Intra md

Meal 3: 16 oz egg whites and 1 tons coconut oil

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Meal 6: 16 oz egg whites

[Trixie]

Re: Gusto's Journal

I wish I could 'LIKE LIKE' cause you are a hit imo. Great job on the forearms, so many neglect them. You have put some trick legs on that body of yours too. I think you are having fun. Please promise not to crush me when I see you, hahaha.
~Trixie~

[slamshaft]

Re: Gusto's Journal

Love your workouts bro, really intense, definitely have pulled a few things from em