Gusto's Journal

[gusto77]

Re: Gusto's Journal

Meal 1: 6 whole eggs, bacon, turkey sausage, 4 slices whole wheat toast, 16 oz milk

Pre: Angel dust

Intra: 70 Vitargo, 50 whey

Meal 2 (post): Creatine, glutamine, 16 oz beef burger with bacon and cheese

Meal 3: 100 gm whey, 2 tbs coconut oil, 2 donuts (cheat day was yesterday but I skipped desert so don't judge lol. By the way Cheat days are both legs and back day for now)

Meal 4: 16 oz steak, potatoes, 2 dinner rolls, salad

Meal 5: Big colossal protein bar

Meal 6: 100 gm whey, 2 tbs coconut oil




Rotator/ delt/ trap warm up


Seated strict side lats

15s x 20

20s x 20

25s x 20

30s x 15

35s x 10 ---> DS 15s x 10


One arm side cable lats

20 x 15

30 x 13

40 x 10


Seated barbell press

135 x 10

155 x 10

185 x 10

225 x 7

135 x 15


SM upright rows

65 x 15

85 x 15

105 x 15

125 x 13

145 x 10


Incline bench bent dumbbell lats

15s x 15

20s x 15

30s x 13

30s x 13


Dumbbell shrugs

3 x warm ups

110s x 12

110s x 12

120s x 10


CG bench

135 x 12

135 x 12

185 x 10

225 x 8

225 x 8


Rope pressdowns

2 x warm ups

120 x 20

140 x 17

140 x 16 ---/> DS 80 x 10


20 min light cardio

[gusto77]

Re: Gusto's Journal

100lb db pullovers, that's freaking impressive if you are doing them the way i do. i dont think i could stay on the bench with that heavy of a weight haha

I did them the same way we did them for the secondary back day. There was a good looking chica close by so I tried a set with a 120 and that was crushing lol. Cross bench pullovers seem to hurt the elbows more for some reason.

[guns01]

Re: Gusto's Journal

100lb db pullovers, that's freaking impressive if you are doing them the way i do. i dont think i could stay on the bench with that heavy of a weight haha

[MOUNTAIN-MAN]

Re: Gusto's Journal

you looked awesome and ready all week to me. Great workouts and diet. Keep it up gusto.
~Trixie~

Ill second that beast man

[Trixie]

Re: Gusto's Journal

you looked awesome and ready all week to me. Great workouts and diet. Keep it up gusto.
~Trixie~

[gusto77]

Re: Gusto's Journal

Bent barbell rows

135 x 10

185 x 10

225 x 10

275 x 10

315 x 8

315 x 6


T bar rows

50 x 15

100 x 15

150 x 12

200 x 12

250 x 7


Parallel medium grip pull downs

2 x warm ups

140 x 15

160 x 12

180 x 12

200 x 9 -------> TDS 150 x 5, 120 x 6, 90 x 8


HS pull downs

1 pps + 25s x 20

2 pps x 20

2 pps + 25s x 15

3 pps x 10

3 pps x 10


Dumbbell pullover

1 x warm up

120 x 7

100 x 10

100 x 10


Low back machine

120 x 15

150 x 15

180 x 15


20 min light cardio



Meal 1: 6 eggs, bacon, potatoes, 4 slices wheat toast, 16 oz 2% milk

Meal 2: Big steak omelet, New York Cheesecake pancakes, 2 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Pre: Angel dust

Intra: 140 vitargo, 25 whey

Meal 4 (post): creatine, glutamine, Pizza, maybe some desert not sure yet

Meal 5: 100 gm whey, 2 tbs coconut oil

Meal 6: Really going to try and fit another meal in today If I can keep my damn eyes open in my hotel room. Hotels make me sleepy lol. 14 oz beef or chicken.

[gusto77]

Re: Gusto's Journal

Bent barbell rows

135 x 10

185 x 10

225 x 10

275 x 10

315 x 8

315 x 6


T bar rows

50 x 15

100 x 15

150 x 12

200 x 12

250 x 7


Parallel medium grip pull downs

2 x warm ups

140 x 15

160 x 12

180 x 12

200 x 9 -------> TDS 150 x 5, 120 x 6, 90 x 8


HS pull downs

1 pps + 25s x 20

2 pps x 20

2 pps + 25s x 15

3 pps x 10

3 pps x 10


Dumbbell pullover

1 x warm up

120 x 7

100 x 10

100 x 10


Low back machine

120 x 15

150 x 15

180 x 15


20 min light cardio



Meal 1: 6 eggs, bacon, potatoes, 4 slices wheat toast, 16 oz 2% milk

Meal 2: Big steak omelet, New York Cheesecake pancakes, 2 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Pre: Angel dust

Intra: 140 vitargo, 25 whey

Meal 4 (post): creatine, glutamine, Pizza, maybe some desert not sure yet

Meal 5: 100 gm whey, 2 tbs coconut oil

Meal 6: Really going to try and fit another meal in today If I can keep my damn eyes open in my hotel room. Hotels make me sleepy lol. 14 oz beef or chicken.

[Trixie]

Re: Gusto's Journal

You are Kicking ASS! Go get em.
~Trixie~

[gusto77]

Re: Gusto's Journal

Got to the gym today feeling awesome and ready to push it hard but then remembered I strained my right hammy last week. So I started out real slow and easy and didn't push myself too hard once I got to the heavier weights. Still managed to have a hell of a session and was thoroughly smoked when it was over.


Lying leg curls (light warm up)

30 x 10

45 x 10

60 x 10

60 x 10


Leg ext warm ups

30 x 60

45 x 60

60 x 60


Squats

135 (loaded stretch x 20 sec)

135 x 10

135 x 10

185 x 10

225 x 10

275 x 8

315 x 6

225 x 10


Hack squats

1 pps x 10

2 pps x 10

3 pps x 10

4 pps x 10


Leg ext.

Occlusive- 80 x 15, 110 x 15, 140 x 13

140 x 15

155 x 15

170 x 15


Straight leg deads

135 x 10

185 x 10

235 x 10

285 x 10


Seated calf raise

45 x 20

90 x 15

135 x 12

90 x 20


Standing calf raise

100 x 15

200 x 15

300 x 15

400 x 10

500 x 7



Meal 1: 6 whole eggs, bacon, hash browns with ketchup, 4 slices wheat toast

Meal 2: 100 gm whey, 1 quest bar (about 30 minutes after shake)

Meal 3 (Cheat): Chicken parmesan sandwich with fries, 2 donuts

Preworkout: Angel dust

Intra: 140 vitargo, 25 whey

Meal 4: Creatine, glutamine, 12 oz steak, mashed potatoes with sour cream and cheese, veggies, 2 tbs coconut oil

Meal 5: 100 gm whey, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

that angel dust is the shit but i just tried the curse and it is pretty wicked also. you are going to have to give that one a try next

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meal 2 (post): creatine glutamine, double steak burrito bowl with white rice, black beans, cheese and guacamole, quest bar

I want a steak burrito and a quest bar

[gusto77]

Re: Gusto's Journal

Awesome workout today. Felt strong and the NPP has got my joints feeling right. One of those killer pumps at the end where you look at yourself and you almost feel like you look like a pro lol.



Rotator/ delt/ trap warm ups


Bench press

3 x warm ups

275 x 6

295 x 6

315 x 6

350 x 4

365 x 2 ---> DS 225 x 15


Incline barbell press

1 x warm up

225 x 10

250 x 8

275 x 6 ----> DS 135 x 15


Incline dumbbell fly

1 x warm up

50s x 15

60s x 12

70s x 10


Cable crossovers

50 x 20

70 x 20

90 x 15 ----> DS 50 x 15


Hammer curls

1 x warm up

40s x 15

50s x 12

60s x 10


One arm dumbbell preachers

30 x 15

35 x 12

40 x 9 + 1 forced


Incline dumbbell curl burn out

20s x 23 with 10 sec hold last rep


20 min light cardio



Meal 1: 6 eggs with bacon, hash browns, ketchup and 2 slices wheat toast

Pre: Angel dust

Intra: 70 vitargo, 50 whey

Meal 2 (post): creatine glutamine, double steak burrito bowl with white rice, black beans, cheese and guacamole, quest bar

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 12 oz steak, potatoes, veggies, salad

Meal 5: 100 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Large pepperoni and beef pizza ur killing me.

Ill be sucking in about 6 weeks bro.

[MOUNTAIN-MAN]

Re: Gusto's Journal

Large pepperoni and beef pizza ur killing me.

[gusto77]

Re: Gusto's Journal

Got it done in the garage today. Fast and light. Traveling a bit today and and all day tomorrow and the gym was just too out of the way.



Bent barbell row GS

135 x 15

135 x 15

155 x 15

185 x 15

185 x 15


Bent dumbbell row GS

50s x 15

50s x 15

50s x 15

50s x 15

50s x 15


Dumbbell pullover GS

50 x 15

50 x 15

50 x 15

50 x 15

50 x 15


Parallel medium grip pull ups GS

BW x 4

BW x 3

BW x 2

Assisted x 8

Assisted x 8



Meal 1: 4 eggs, hash brown with cheese and ketchup, 50 gm whey, 1 fresh squeezed lemon

Pre: NO XPlode

Intra: 70 vitargo, 25 whey

Post workout snack: creatine, glutamine, 1 Zone bar

Meal 2: 10 oz sirloin, 4 oz shrimp, mashed potatoes, broccoli, 3 southwest eggrolls, 1 potato skin

Snack: Pure protein bar (20 gms)

Meal 3 (cheat): Large pepperoni, bacon, beef pizza, 2 lava cakes

Meal 4: 100 gm whey