Gusto's Journal

[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

[MOUNTAIN-MAN]

Re: Gusto's Journal

Monster one arm DB brother

[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

[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

Rumble roll/ air squats/ stretch


Lying leg curls

50 x 15

60 x 15

70 x 15

80 x 15

100 x 12

120 x 12

140 x 10

160 x 8 ---> DS 80 x 10


Leg ext (warm up and heavy)

50 x 60

60 x 60

70 x 60

120 x 15

150 x 12

180 x 10

210 x 9


Hack squats

1 pps x 20

2 pps x 20

3 pps x 15

4 pps x 12

5 pps x 7


Bulgarian split squats on smith <---- those suck lol

95 x 10

115 x 10

135 x 10


HS horizontal calf ext

2 pps x 25

4 pps x 20

6 pps x 12

6 pps x 12

5 pps x 15



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

Meal 2- 16 oz chicken with BBQ 2 tbs coconut oil

Meal 3 (cheat)- double bacon cheeseburger, cheese fries, Reese's ice cream

Meal 4- 16 oz chicken with BBQ 2 tbs coconut oil

Pre- 2 scoops no Xplode

Intra- 140 vitargo, 25 whey

Meal 5 (post)- creatine glutamine 8 eggs, 2 tbs coconut oil

Meal 6- 1 1/2 cups egg whites, 2 slices Ezekiel bread with 2 tbs almond butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

You should be fine on 600'mg eq if ur worried 400 works fine alos

[gusto77]

Re: Gusto's Journal

Killed it


Rotator/ delt/ trap warm ups


Incline dumbbell press

3 x warm ups

100s x 15

110s x 12

120s x 12

130s x 10


Incline dumbbell fly

40s x 15

60s x 12

75s x 10


Decline HS press

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 6..., slightly too heavy

3 pps + 25s x 10

3 pps + 25s x 9


Cable crossovers

30 x 15

40 x 15

50 x 15

60 x 15

70 x 15

80 x 10 ----> drop set 40 x 15


Incline dumbbell curls

2 x warm ups

25s x 20

35s x 15

45s x 10


One arm dumbbell preachers

35 x 15

35 x 14

35 x 13

Dumbbell/ hammer curl burnouts

20s x 35

20s x 29




Meal 1- smart gainer shake

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

Meal 3- 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz chicken with BBQ, loafer baked potato, 1 dinner roll

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 5 (Post)- 6 eggs, 2 tbs coconut oil

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

[gusto77]

Re: Gusto's Journal

Addendum...

Will get my sixth meal in today: 8 oz steak and 4 whole eggs with A1

Was briefly considering throwing in some EQ starting tomorrow at 600 mgs a week and running that through my 10 week bulker coming up to help with my appetite. Im worried about my BP and hematocrit though. Its already slightly high and after christmas Ill be running 1gm test, 500 NPP, and Dbol and worried the EQ might be a bit much for me.

[gusto77]

Re: Gusto's Journal

Meal 1: 100 gm whey, 2 tbs coconut oil

Meal 2: 8 eggs with potatoes and ketchup

Meal 3: 16 oz steak, loaded baked Potato, salad, 1 dinner roll

Meal 4: smart gainer shake

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

[MOUNTAIN-MAN]

Re: Gusto's Journal

addendum to my diet for today...... Just got offered a chocolate covered butterfinger ice cream cone. I ate that shit.

I would have ate the box.

[gusto77]

Re: Gusto's Journal

addendum to my diet for today...... Just got offered a chocolate covered butterfinger ice cream cone. I ate that shit.

[gusto77]

Re: Gusto's Journal

Meal 1: 100 gm whey, 2 tbs coconut oil

Meal 2: Steak and cheese omelet and pancakes

Meal 3: 16oz steak with A1, 2 tbs coconut oil

Meal 4: 8 eggs, bagel with 2 tbs almond butter

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

[gusto77]

Re: Gusto's Journal

Yesterday-

Good day, great workout then on the way home from the gym someone slammed into the back of my truck. Half my creatine/ glutamine drink went everywhere. My truck not too bad/ his car totaled. Anyway I was at the scene for about 2 hours so it kinda ruined my evening plans for eating cooking, and cleaning.


Rotator/ delt/ trap warm ups


Seated barbell press

3 x warm ups

225 x 6

205 x 9

185 x 11

135 x 13


Heavy side laterals

20s x 20

45a x 12

55s x 9

60s x 6 -----> drop set 30s x 12


Reverse pec deck

100 x 15

160 x 15

205 x 15

235 x 8

205 x 13


Barbell shrugs

135 x 15

225 x 12

275 x 10

315 x 8

355 x 6


Triceps workout done relatively fast...90 sec or less rest

Cable press-downs

3 x warm ups

120 x 20

140 x 20

160 x 20

180 x 10

200 x 10


Dumbbell Incline skull crushers

35s x 15

45s x 10 <---- slightly too heavy feeling.... Wanted to hit 12 or more reps

40s x 13

40s x 11

40s x 11



Meal 1- smart gainer shake

Meal 2- 16 oz chicken with BBQ, 2 tbs coconut oil

Meal 3- 16 oz chicken with BBQ, 1 Krispy Kreme donut.... Yup I caved

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 4 (post)- 16 oz steak with a1, 2 tbs coconut oil

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



Today-


Giant sets done really fast but I'd be lying if I said I wasn't feeling it today. Brutal back pumps ensued during the fricken warm up rounds. Anyway got it done.


Rumble roll/ light stretch


3 x warm up rounds


Leg curls GS

70 x 10

80 x 10

90 x 10

100 x 10


Stiff legged deadlift GS

185 x 8

185 x 8

205 x 8

205 x 8


Smith machine lunge GS

115 x 8

135 x 8

135 x 8

155 x 8


Smith machine squat GS

115 x 6

135 x 6

135 x 6

155 x 6


Lying leg curls

70 x 10

90 x 10

110 x 10

120 x 10

130 x 10

140 x 10


Seated calf raises

70 x 15

90 x 15

110 x 13

130 x 12

150 x 9


Calf raises on hack machine

2 pps x 15

3 pps x 15

4 pps x 15



Meal 1- Smart gainer shake

Meal 2- 16 oz chicken, salmon/ avocado sushi roll

Pre- 2 scoops NO Xplode

Intra- 150 vitargo, 25 whey

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

Meal 4 (cheat)- Pizza, ice cream cone

Meal 5- 6 eggs, 2 tbs coconut oil

Meal 6- 1 1/2 cup egg whites, 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

Dammit! Accidentally erased all my workout and diet data! FML! I really don't feel like retyping all that right now. Killer back Workout today and I followed the diet guns laid out for me to a T.

I know you are working it to a T. The picture shows, keep it up. I will be there cheering for you!
~Trixie~

[rnixon]

Re: Gusto's Journal

Dammit! Accidentally erased all my workout and diet data! FML! I really don't feel like retyping all that right now. Killer back Workout today and I followed the diet guns laid out for me to a T.

Dam I hear ya