Re: Gusto's Journal
Great day at the gym.
AM
40 min fasting cardio
Early PM
Rotator/ delt/ trap warm ups
Seated dumbbell press
3 x warm ups
80s x 10
90s x 10
100s x 8
Front dumbbell raises
20s x 20
30s x 16
40s x 12
Dumbbell side lats (1 sec hold each rep, slow negative)
20s x 12
25s x 10
25s x 10
30s x 9
Reverse pec deck (rest pause)
100 x 15
130 x 15
145 x 15
145 x 15
Dumbbell shrugs (3sec holds)
1 x warm up
70s x 10
80s x 10
90s x 10
Short rest periods for triceps
Cable pressdowns
3 x warm ups
170 x 15
185 x 15
200 x 15
Incline dumbbell skull crushers
25s x 20
30s x 18
35s x 14
Diamond push ups x 25
Meal 1: 8 oz chicken with rice (50 carb)
Meal 2: protein cakes (50 carb)
Angel dust preworkout
Intra md (60 carb)
Meal 3: 16 oz egg whites and 1/2 cup oatmeal (25 carb)
Meal 4: 8 oz chicken and 1 tbs coconut oil
Meal 5: 16 oz egg whites, sauerkraut
Meal 6: 8 oz chicken
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Re: Gusto's Journal
Pic taken yesterday. Have lost even more water and fat since final challenge pics taken Sunday. Weight- 191 Lbs
IMG_2580.jpgLeave a comment:
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Re: Gusto's Journal
Great back workout today, absolutely phenomenal pump. Been feeling really good in the gym lately..... taking the DNP at night definitely improved things for me. Also forgot to add that in addition to what I previously listed I am also taking 1 mg of adex every other day and 250 mg of DNP nightly.
AM
40 min fasting cardio
PM
Wide grip pull downs
4 x warm ups
155 x 12
185 x 12
215 x 9
215 x 8 -----> 125 x 13
Supported tbar rows
45 x 15
90 x 15
115 x 15
135 x 12
160 x 10
Nautilus pull downs (supinating during positive/ pronating on negative)
125 x 12
140 x 12
170 x 12
200 x 12
215 x 10 ----> 125 x 10
Dumbbell rows in incline bench
40s x 15
60s x 12
60s x 12
70s x 11
70s x 10
Hyper ext.
3 x 20
Meal 1: 8 oz chicken, 1 tbs coconut oil
Meal 2: protein cakes (50 carb)
Meal 3: 16 oz egg whites and 1/2 cup oatmeal with SF syrup (25 carb)
Angel dust preworkout
Intra md (60 carb)
Meal 4: 8 oz chicken with rice (50 carb)
Meal 5: 8 oz chicken and 1 tbs coconut oil
Meal 6: 16 oz egg whitesLeave a comment:
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Re: Gusto's Journal
Great leg day today. Kept the weight down the reps a bit higher and the pace really decent. Occlusive work finished me off good at the end.
Rumble roll
Leg ext
4 x warm ups
110 x 15
125 x 15
140 x 15
155 x 13
170 x 12
Single leg press
2 plates x 25
3 plates x 25
4 plates x 20
5 plates x 20
6 plates x 14
Front squats (neutral stance)
135 x 12
165 x 12
195 x 10
HS v squat (narrow stance)
1 pps x 20
1 pps + 25s x 20
2 pps x 20
Occlusive leg ext
80 x 15
95 x 15
95 x 15
Occlusive leg curls
95 x 15
95 x 15
95 x 9-----> 80 x 6
Meal 1: 8 oz chicken and white rice (100 carb)
Meal 2: protein cakes
No xplode
Intra md
Meal 3: 16 oz egg whites and 1 cup oatmeal with SF syrup
Meal 4: 8 oz chicken with rice (100 carb)
Meal 5: 8 oz chicken and 1 tbs coconut oil
Meal 6: 16 oz egg whitesLeave a comment:
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Re: Gusto's Journal
Welcome back to the everyday grind area. Great job on your transformation it is really unbelievable that you could get that big last winter and just 12 weeks later be so lean. Keep it up, I can't wait to see you this summer.
~Trixie~Leave a comment:
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Re: Gusto's Journal
Great day at the gym. Nothing more to say except that I love my high carb days ha ha
AM
40 min fasting cardio
PM
Dumbbell bench press
2 x pre warm ups
80s x 8
90s x 8
100s x 8
110s x 8
120s x 8
130s x 8
100s x 21
80s x 7 LOL
Incline barbell press
135 x 8
155 x 8
175 x 8
195 x 8
205 x 8
215 x 7
Barbell bench press
135 x 8
185 x 8
205 x 8
215 x 8
225 x 7 + 1 forced
Floor up cable crossovers (these were supposed to be incline cable flys but I'm lucky I even got on a cable machine let alone a bench to use with it)
30 x 15
30 x 15
30 x 15-----> reg cable crossovers 30 x 25
Seated dumbbell curls
1 x warm up
30s x 15
35s x 15
45s x 11
45s x 10 -----> 25s x 9
HS preachers (60 sec rest only, fast pumping reps)
45 x 12
55 x 12
65 x 12
75 x 11
Hammer curls
45s x 12
55s x 10
65s x 9
Meal 1: 6 oz sirloin and white rice (125 carb)
Meal 2: 8 oz chicken, 1 tbs coconut oil
Meal 3: 8 oz chicken
Meal 4: Protein cakes with sugar free jelly and Choc syrup
No xplode
Intra md
Meal 5: 8 oz chicken and white rice (125 carb)
Meal 6: 16 oz egg whitesLeave a comment:
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Re: Gusto's Journal
Alright FG contest is over so I'm opening this back up. 8 weeks out exactly and am now currently running:
Tren a: 630/ wk
Mast p: 630/ wk
Anavar: 100/ day
Proviron: 100 day
Hgh: 3-4/ day, 5 days a week
T4: 100mcg/ day
Aromasin: 20/ day
Meal 1: 6 oz sirloin, 1 tbs coconut oil
Meal 2: 5 whole eggs with jalepenos and hot sauce
Meal 3: 6 oz sirloin, broccoli
Meal 4: 8 oz chicken
Meal 5: 8 oz chicken
Meal 6: 16 oz egg whitesLeave a comment:
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Re: Gusto's Journal
Meal 1: 10 eggs, 2 bagels with cream cheese, 1 fresh squeezed lemon
Meal 2: BSN true mass
Meal 3: 16 oz beef burger with mustard and ketchup, 2 tbs coconut oil
Meal 4: 16 oz beef burger with mustard and ketchup, 2 tbs coconut oil
Meal 5: 6 eggs, 2 tbs coconut oil
Meal 6: BSN true massLeave a comment:
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Re: Gusto's Journal
Rest and travel days last two days. Better details in challenge thread.Leave a comment:
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Re: Gusto's Journal
Meal 4 (cheat): Pizza, 1 donut
I am coming to ur house to get a donutLeave a comment:
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Re: Gusto's Journal
2 x warm up rounds
Lying leg curl GS
60 x 10
75 x 10
90 x 10
90 x 10
90 x 10
SL deads GS
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8
SM lunge GS
95 x 8
115 x 8
135 x 8
155 x 8
155 x 8
SM squat GS
95 x 6
115 x 6
135 x 6
155 x 6
155 x 6
Lying leg curls (no seated at this gym but they did have a second lying one in the machine room that felt a lot better)
80 x 10
100 x 10
120 x 10
140 x 10
160 x 10
160 x 10
Seated calf raises (2 sec hold top of each rep)
45 x 15
90 x 12
115 x 10
135 x 9
135 x 8 ---> DS 45 x 12
Meal 1: 6 eggs, bacon, 4 pieces whole wheat toast, 16 oz milk
Pre: angel dust
Intra: 140 vitargo, 25 whey
Meal 2 (post): Creatine, glutamine, 16 oz burger with cheese and bacon
Meal 3: 100 gm whey, 2 tbs coconut oil
Meal 4 (cheat): Pizza, 1 donut
Meal 5: 100 gm whey, 2 tbs coconut oilLeave a comment:
Leave a comment: