Gusto's Journal

[gusto77]

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.

[MOUNTAIN-MAN]

Re: Gusto's Journal

Love that cheat diet.

[gusto77]

Re: Gusto's Journal

Started out having a great day today. Great workout and everything. Mid afternoon I had to deal with some dramatic 'ex issues'. Anyway pissed me off made me sour and consumed a bunch of time and I missed a meal.

Anyway, leg workout was really good today. Started wearing knee wraps for about the first time in my life today.... me likey. If you're looking at my leg curls and saying "what the fuck" heres a little history on my hamstrings. I've always felt I was prone to injury in my hammies... especially my right one. When I was younger and first started lifting I would very frequently get an almost tearing like sensation in my upper calf/ lower hammy when doing leg curls. When I would run a lot for sports and in the military every single time I would try to sprint at more than 75% effort, no matter how much I had warmed up, I would pull my right hamstring and be out of commission for a couple of weeks. So right before I went on this recent three week rest/ light workout period I started feeling both of those start to come on. I still feel like it is lingering so I am really treading lightly on those leg curls. I would rather get a little bit done and not injure myself than put myself out of commission.



Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

185 x 12

225 x 12

255 x 10

275 x 8


Smith machine lunges

1 x warm up

135 x 12 each leg

155 x 10

175 x 8


Hack squats

1 pps x 20

2 pps x 15

3 pps x 12

4 pps x 10

5 pps x 7


Lying leg curls

2 x warm ups

80 x 12

90 x 10

100 x 8 ----> drop set to 50 x 12


HS horizontal calf

1 x warm up

3 pps x 20

5 pps x 15

5 pps x 15

6 pps x 10

6 pps x 8



Meal 1: 6 whole eggs, 2 tbs coconut oil

Meal 2: 100 gm whey, 2 'kind' bars (36 carbs)

Pre- 2 scoops NO Xplode

Intra- 140 vitargo, 25 whey

Meal 3- Creatine, Glutamine, 16 oz steak, 2 tbs coconut oil

Meal 4 (Cheat)- 1/2 pound double cheeseburger, some fries, 2 cookies, diet coke.... I planned on having a bit more to make up for the deficit but after the issues with my ex I literally felt so amped up and nauseous.... totally ruined enjoying my cheat meal

Meal 5- Smart Gainer shake (75 protein, 120 carbs, 900 cals)

[MOUNTAIN-MAN]

Re: Gusto's Journal

Diet is starting to look stellar bro

[animal87]

Re: Gusto's Journal

I think the biggest at mine are 140s and the rest i've been to are just 120s. Its not common in this area to have alot of really big and/or strong guys so I guess they dont waste the extra $$

[gusto77]

Re: Gusto's Journal

Keep it up big bro. I notice the 100s on Incline you are prob. getting close to the most massive ones at you gym if its like most right?!

We got 170s at my gym. Highest I've ever gone on incline dumbbell is the 130s I believe. I've Used the 150s on flat bench once for 5 reps I believe. 100s are really light for me on bench movements. Like I said though just trying to ease back into it after a few weeks of resting.

[animal87]

Re: Gusto's Journal

Keep it up big bro. I notice the 100s on Incline you are prob. getting close to the most massive ones at you gym if its like most right?!

[gusto77]

Re: Gusto's Journal

Done with the light rest weeks and back at it today. Didn't go too crazy heavy but definitely starting to work back up on the weight and intensity. Felt really really awesome today with the exception of the decline barbell press. I usually don't do those locked in decline movements cause they sting the shoulders but I wanted to try something different. Going to stick with dumbbell decline. I'm also going to stick with lighter weight higher rep pump/ burn sets for biceps. I definitely see what guns is saying about heavyweight and tendon pain/ strain. Much better pump and burn with the lightweights and it doesn't bother the tendons.


Rotator/ delt warm ups


Incline barbell press

3 x warm ups

225 x 12

245 x 10

265 x 7

225 x 10


Decline barbell press

135 x 15

185 x 12

225 x 10

225 x 10

135 x 15


Incline dumbbell press

100s x 14

100s x 12

100s x 11


Pec deck

1 x warm up

205 x 15

250 x 12

295 x 10


Seated dumbbell curls

2 x warm up

25s x 20

30s x 20

35s x 18


Single arm hammer curls

35 x 15

40 x 14

40 x 12


Standing dumbbell curl burnout

20s x 34



Meal 1- 100gm whey, bagel with 2 tbs almond butter, 1 fresh squeezed lemon

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 2 (post)- creatine glutamine, 16 oz chicken with BBQ, 2 tbs coconut oil

Meal 3- 16 oz chicken with BBQ, large sweet potato, veggies

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

Meal 5- 6 egg omelet with beef and cheese, 2 tbs coconut oil

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

[Trixie]

Re: Gusto's Journal

Look at you Gusto! Obviously following your program to the T. Great gains in a relatively short period of time. Keep it up you're killing it.
~Trixie~

[gusto77]

Re: Gusto's Journal

Meal 1: 6 egg omelet with hamburger and cheese, pancakes

Meal 2: Smart gainer shake

Meal 3: Steak, lobster, shrimp, fried rice <------ no idea on the weights.... travel day today and I stopped at a Japanese steak house and got the biggest meal they had

Meal 4: 16 oz steak with A1, 2 tbs coconut oil

Meal 5: 100 gm whey, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

50 lb DB lung I can feel my legs shaking

[guns01]

Re: Gusto's Journal

still looks pretty nasty to me

[gusto77]

Re: Gusto's Journal

Yesterday:

Lame workout I know, don't have much to work with as far as legs go at my parents house. No matter this was supposed to be a light week anyway. Was going to do some light barbell squats with a clean and press at the beginning but all I had was my ez curl bar with me and it was too narrow to squat with.


Warm ups


Air squats

X 50

X 40

X 40


Dumbbell lunges

25s x 15 each leg

25s x 12 " "

25s x 12 " "

50s x 8 " "


Uphill lunges

2 rounds approx 15 reps each leg


SL deads

155 x 15

155 x 15

155 x 15


Meal 1- German Apple pancake, 100 gm whey

Pre- 2 scoops no explode

Meal 2 (post)- creatine glutamine,16 oz turkey with cranberry sauce, corn chips, spinach and artichoke dip

Meal 3- 16 oz turkey and light cranberry sauce

Meal 4- 16 oz turkey and light cranberry sauce

Meal 5- 100 gm whey


Today:

Meal 1- Bagel with cream cheese, 100 gm whey

Meal 2- 16 oz turkey with cranberry sauce

Meal 3- 16 oz steak and baked potato

Meal 4- 16 oz steak and a1

Meal 5- 100 gm whey

[gusto77]

Re: Gusto's Journal

For today let's just say I met my protein and probably caloric requirements and everything else was trash LOL. Good thanksgiving.... Happy thanksgiving everyone!

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looking good brother soon u will have to buy new clothes.