Gusto's Journal

[gusto77]

Re: Gusto's Journal

Actually a really good secondary back workout today in the ghetto little fitness center at my hotel. It's amazing what you can accomplish with a life fitness dual cable pulley system, a pull-up bar, and a couple of 50 pound dumbbells. Was going to work out on the base gym but I got off work late again and I needed to get back to my hotel room to start packing up for tomorrow. With the exception of the fact that I missed one cardio session this week I'm really happy with what I've been able to get done while on this work trip. My goal was to get two workouts in between Tuesday and today to stay on track and I ended up getting in four. The reason I skipped cardio again today is because I have not slept good one night since I've been here and I'm absolutely exhausted and almost feel on the verge of over training. Two days of rest coming up and I will be back on my normal schedule Monday.



Warm up pull downs


Pull ups

BW x 12

BW x 12

BW x 10

BW x 9


One arm Low cable rows

37.5 x 15

37.5 x 15

37.5 x 15


Supinating pull downs TS

75 x 15

85 x 15

95 x 15

105 x 15


Bent dumbbell rows TS

50s x 15

50s x 15

50s x 15

50s x 15


Dumbbell pullover TS

50 x 15

50 x 15

50 x 15

50 x 15


Close grip pull downs (quite a few flex and holds on these)

62.5 x 15

72.5 x 15

82.5 x 15

97.5 x 15

97.5 x 15



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 8 oz chicken with low carb ketchup

Meal 3: 8 oz chicken and cream of rice

Meal 4: 8 oz lean beef burger with low carb ketchup

Angel dust preworkout

Intra md

Meal 5: 8 oz turkey burger with jasmine rice

Meal 6: 8 oz lean beef burger with low carb ketchup

[gusto77]

Re: Gusto's Journal

Still luv you even tough you didn't get your cardio in, lol. What is this talk about Lasagna on guns thread?? You totally busted me for 3 bites of lasagna 2 days last month?

Keep at it we will be there and see the great gains you have made this year. You rule!!
~Trixe~

Turkey lasagna

[gusto77]

Re: Gusto's Journal

Great journal Gusto. You are really crushing it. From the beginning of the FG contest till now, cant wait to see the end result.

Thanks brother! I'm freaked out by the transformation myself. Woke up the other morning looked at the insane vascularity coming out and said to myself, "wow you really are a freak" lol. Guns diet and supp plan is working like a charm.

[gusto77]

Re: Gusto's Journal

Back home. Successful travel week. With the exception of a couple of minor meal timing issues no diet hiccups. Pain the ass this week with the work schedule and environment but got it done. Makes dieting back home seem a lot easier lol. Only one more work trip between now and the comp and that's the Arizona trip I'm used to so should be smooth sailing.


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

Meal 2: 8 oz turkey burger with low carb ketchup

Meal 3: 8 oz turkey burger with jasmine rice 50 carb

Meal 4: 6 oz sirloin

Meal 5: 6 oz sirloin with jasmine rice 50 carb

Meal 6: 16 oz egg whites and oatmeal with SF syrup 50 carb

[gusto77]

Re: Gusto's Journal

Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin

Meal 3: 16 oz egg whites

Meal 4: 8 oz turkey burger with low carb ketchup

Meal 5: 6 oz sirloin and jasmine rice

Meal 6: 8 oz turkey burger with low carb ketchup

[gusto77]

Re: Gusto's Journal

So I basically hit that point in my contest prep were I feel like shit constantly ha ha. Zero energy and I feel like rubber. Nevertheless I actually had a really decent work out and was pretty damn strong for as light and weak as I am/ feel. Pump was still pretty damn nasty today too.


AM

40 min fasting cardio


PM

Rotator/ delt warm ups


Barbell bench press

135 x 10

135 x 10

185 x 10

225 x 10

250 x 10

275 x 6----> 30 sec rest then 225 x 8


HS press (pissed, these were supposed to be incline HS but apparently they got rid of it and replaced it with this machine. Basically med close width neutral grip presses)

1 pps x 10

1 pps + 25s x 10

2 pps x 10

2 pps x 10 -------> push ups x 12


Decline dumbbell press

50s x 15

60s x 15

70s x 15

80s x 15

90s x 12


Pec deck with 2 sec holds each rep

100 x 20

130 x 20

160 x 16 -----> 100 x 8


Barbell curls (ez bar)

35 x 15

55 x 15

75 x 12

85 x 12

95 x 12


One arm preacher curls

25 x 20

30 x 20ish

35 x 15ish


Hammer curl burnout

40s x 18----> 25s x 12



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin

Meal 3: 8 oz turkey burger with low carb ketchup

Meal 4: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

C4 preworkout

Intra md

Meal 5: 6 oz sirloin

Meal 6: 8 oz turkey burger with low carb ketchup

[rnixon]

Re: Gusto's Journal

Dam

[gusto77]

Re: Gusto's Journal

Okay workout today. My energy levels were completely in the tank but I got some decent work done and had a really respectable pump.


Foam roll/ air squats


Leg ext warm ups x 3


Lying leg curls

3 x warm ups

95 x 10

95 x 10

110 x 10

110 x 10

125 x 10

125 x 10


Single leg press

2 plates x 20

4 plates x 20

6 plates x 15

6 plates x 15

7 plates x 12

7 plates x 12ish


Barbell lunges/ leg ext

95 x 8/ 95 x 12

95 x 8/ 110 x 11

95 x 8/ 110 x 10


Single leg calf presses

2 x warm ups

4 plates x 20

4 plates x 20

4 plates x 20

4 plates x 20


Foam roll



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin

Meal 3: 8 oz turkey burger with low carb ketchup

C4 preworkout

Intra md

Meal 4: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 5: 8 oz grilled chicken breast

Meal 6: 8 oz turkey burger with low carb ketchup

[gusto77]

Re: Gusto's Journal

Felt like ass walking into the gym but again had a really good workout once I got going.


Wide grip pulldowns

3 x warm ups

145 x 12

160 x 12

175 x 10

190 x 9ish


SM medium/ close grip bent rows

135 x 12

185 x 12

225 x 12

255 x 10

255 x 9


Dumbbell pullovers

65 x 12

85 x 12

105 x 12

105 x 10

105 x 10


Meadows rows

25 x 12

50 x 12

75 x 12

100 x 10


Assisted neutral grip pull ups

(100) x 15

(70) x 12

(40) x 8

(40) x 7----> (80) x 6


Hyperextensions

3 x 20


Incline leg raises

3 x 15



Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 8 oz turkey burger with low carb ketchup

Meal 3: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 4: 8 oz grilled chicken breast

C4 preworkout

Intra md

Meal 5: 8 oz turkey burger with low carb ketchup

Meal 6: 8 oz turkey burger with low carb ketchup

[gusto77]

Re: Gusto's Journal

Love my high carb days


AM

40 min fasting cardio


PM

Rotator/ delt/ trap warm ups


Seated dumbbell press

3 x warm ups

85s x 10

95s x 9

105s x 5


SM upright rows

2 x warm up

115 x 10

135 x 10

155 x 9

175 x 7ish


Side dumbbell lats

2 x warm ups

40s x 12

45s x 12

50s x 9----> 30s x 8


Reverse pec deck

2 x warm ups

160 x 15

175 x 15

190 x 13ish

190 x 12


Cable press down warm ups x 3


Dips

BW x 25

BW x 22

BW x 19


Incline dumbbell skull crushers

30s x 15

40s x 15

50s x 11

50s x 10/ presses x 10



Meal 1: 8 oz chicken and white rice

Meal 2: 8 oz turkey burger with low carb ketchup and oatmeal with SF syrup

Meal 3: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 4: protein cakes with SF choc syrup and jelly

C4 preworkout

Intra md

Meal 5: 8 oz chicken and white rice

Meal 6: 16 oz egg whites and 3/4 cup oatmeal with SF syrup

[gusto77]

Re: Gusto's Journal

Feel like shit lol. Not a bad secondary leg day today. Heartburn was kickin' today so that added to the fun.


AM

40 min fasting cardio


PM

Leg ext warm ups/ air squats


Seated leg curls

2 x warm ups

100 x 10

100 x 10

110 x 10

110 x 10

110 x 10

120 x8 -----> 100 x 4


Hip abductor (had to wait on adductor so knocked some of these out)

80 x 10

110 x 10

140 x 10

170 x 10


Hip adductor

120 x 10

140 x 10

160 x 10

180 x 10


Squats

135 x 10

185 x 8

225 x 6

250 x 6

275 x 6

300 x 6


Leg extensions (wow felt really heavy and bad burn today)

100 x 20ish

80 x 20

80 x 17

70 x 17----> 50 x 8


Calf raises on hack

1 pps x 20

2 pps x 15

2 pps x 15

3 pps x 12

3 pps x 12



Meal 1: 8 oz chicken and white rice

Meal 2: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil

Meal 3: 8 oz turkey burger with low carb ketchup and oatmeal with SF syrup

C4 preworkout

Intra md

Meal 4: 16 oz egg whites and 3/4 cup oatmeal with SF syrup

Meal 5: protein cakes with SF choc syrup and jelly

Meal 6: 8 oz chicken and white rice

[bossman]

Re: Gusto's Journal

Lookin' big, bro. kudos

[gusto77]

Re: Gusto's Journal

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

Meal 2: 8 oz grilled chicken and 1 tbs coconut oil

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

Meal 4: 6 oz lean beef burger with low carb ketchup

Meal 5: 8 oz turkey burger with low carb ketchup

Meal 6: 8 oz chicken and white rice

[gusto77]

Re: Gusto's Journal

4 weeks out. Now running:

Tren A 800 mg/wk

Mast P 800 mg/wk

Anavar 100 mg/day

Proviron 100 mg/day

Arimidex 1mg/day

Aromasin 20 mg/day

T4 100 mcg/day

GH 5 iu/ day


PM

20 min HIIT


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

Meal 2: 8 oz grilled chicken, 3/4 cup oatmeal/ SF syrup and 1 tbs coconut oil

Meal 3: 8 oz turkey burger, 3/4 cup oatmeal with SF syrup

Meal 4: 6 oz lean beef burger with low carb ketchup, 3/4 cup oatmeal and SF syrup

Meal 5: 16 oz egg whites, 3/4 cup oatmeal and SF syrup

Meal 6: 8 oz chicken

[rnixon]

Re: Gusto's Journal

Sounds like the end of my cycle be good to see how it turns out 😆