Gusto's Journal

[gusto77]

Re: Gusto's Journal

Like I said workouts are ghetto this week. At my parents for Thanksgiving. Unpacked my supplement bag and realized I forgot my Vitargo. Didn't have any at GNC so Im sucking it up it up for the week.


Yesterday


Bent barbell rows

155 x 15

155 x 15

155 x 15

155 x 15


One arm dumbbell rows- 5 sec contraction top of each rep

50 x 8

50 x 8

50x 8


Bent dumbbell laterals

25s x 20

25s x 20

50s x 12

50s x 12


Straight leg deadlifts

155 x 15

155 x 15

155 x 15



Meal 1- Smart gainer shake

pre- 2 scoops No Xplode

Meal 2- creatine glutamine 6 egg omelet with hamburger and cheese, pancakes

Meal 3- 16 oz steak with A1 and veggies

Meal 4- 2 ham and cheese sandwiches on whole grain bread meat piled high with some chips, handful dark chocolate covered cherries

Meal 5- 100 gm whey



Today


Rotator/ trap/ delt warm ups


Standing dumbbell presses

50s x 20

50s x 20

50s x 20

50s x 20


Side dumbbell laterals

25s x 20

25s x 20

50s x 8

50s x 8


Barbell shrugs

155 x 15

155 x 15

155 x 155


Diamond pushups

BW x 30

BW x 25

BW x 20


Lying one arm dumbbell extensions

25 x 20

25 x 20

25 x 20


Leg Raises x 30



Meal 1- Smart Gainer shake

pre- NO Xplode

Meal 2- creatine glutamine 1/2 chicken with macaroni, beans, coleslaw

Meal 3- 1/2 rotisserie chicken (large chicken approx 12 oz chicken) with BBQ sauce corn chips and spinach artichoke dip

Meal 4- 1/2 rotisserie chicken (large chicken approx 12 oz chicken)

Meal 5- 100 gm whey

[gusto77]

Re: Gusto's Journal

Picked up the volume and weight today a bit to see how I felt; kept the pace fairly slow. Felt really good to finally do a half way decent workout. Only thing that felt questionable was flat barbell bench so I'm just going to completely drop it for a while. Rest of the week will be ghetto workouts as I'll be at my parents house. Travel day today. Next week am going to start picking up the workouts more and plan to be full beast mode again in a week or two.

Rotator/ delt/ trap warm ups


Incline dumbbell press

1 x warm up

65s x 15

85s x 15

100s x 13


Bench press

135 x 15

185 x 12

225 x 10

225 x 10


Pec deck

2 x warm up

160 x 15

205 x 15

250 x 12

300 x 12


Seated dumbbell curls

1 x warm up

25s x 15

35s x 15

45s x 10

45s x 10


One arm dumbbell preachers

30 x 15

30 x 15

30 x 15


Incline sit ups x 60



Meal 1: 2 cups kashi cereal with almond milk, 100 gm whey, 2 tbs coconut oil

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 2 Post- 10 oz steak, 5 whole eggs, detour protein bar

Meal 3- smart gainer shake, 2 tbs coconut oil

Meal 4- 10 oz chicken breast sandwich on whole grain bun, quest bar

Meal 5- 16 oz steak, 1/2 baked potato

[guns01]

Re: Gusto's Journal

Weight first thing this AM was 227. Thats up 6 pounds in a month. Again only running 300 mg test e or c week along with 30 mg deca, 4 iu HGH mon- fri, 10 mg aromasin. Should be adding in T4 next week. Feel like the guns diet along with HGH is working good. As far as the diet goes I can't lie Im struggling. Right now I'm just trying to get adjusted to the 3 pounds of meat a day and then pretty quickly after Thanksgiving I plan on going back to the exact plan guns laid out for me. Hate to make excuses but had a hella long weekend so I only hit 5 meals each day. Macros were decent though.

Meal 1: 2 cups Kashi cereal with almond milk, 100 gm whey, 2 tbs coconut oil

Meal 2: 16 oz steak, baked potato with cheese and bacon, salad with blue cheese dressing, 1 dinner roll

Meal 3: 13 oz steak, 16 oz 2% milk <------ was a little light on my last cut of meat so I downed some milk.

Meal 4: smart gainer shake (75 protein, 120 carbs, 900 cal), 2 tbs coconut oil

Meal 5: 8 whole eggs, 2 tbs coconut oil

as close as possible, that's all i ask. i will start yelling at you in a few months haha

[gusto77]

Re: Gusto's Journal

Weight first thing this AM was 227. Thats up 6 pounds in a month. Again only running 300 mg test e or c week along with 30 mg deca, 4 iu HGH mon- fri, 10 mg aromasin. Should be adding in T4 next week. Feel like the guns diet along with HGH is working good. As far as the diet goes I can't lie Im struggling. Right now I'm just trying to get adjusted to the 3 pounds of meat a day and then pretty quickly after Thanksgiving I plan on going back to the exact plan guns laid out for me. Hate to make excuses but had a hella long weekend so I only hit 5 meals each day. Macros were decent though.

Meal 1: 2 cups Kashi cereal with almond milk, 100 gm whey, 2 tbs coconut oil

Meal 2: 16 oz steak, baked potato with cheese and bacon, salad with blue cheese dressing, 1 dinner roll

Meal 3: 13 oz steak, 16 oz 2% milk <------ was a little light on my last cut of meat so I downed some milk.

Meal 4: smart gainer shake (75 protein, 120 carbs, 900 cal), 2 tbs coconut oil

Meal 5: 8 whole eggs, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

On the road much of today

Meal 1- steak and cheese omelet and pancakes

Meal 2- 16 oz beef/ chicken kabobs with hummus and pita bread

Meal 3- 100 gm whey, 2 tbs coconut oil

Meal 4- 16 oz steak with A1 and veggies, 2 tbs coconut oil

Meal 5- smart gainer shake, 2 tbs coconut oil

[animal87]

Re: Gusto's Journal

Yesterday:

Gotta own up to severely getting off track on Sunday. Had the opportunity to spend the day with an ex girl friend and my penis brain was fully in charge of all actions.

It happens lmao!! I often wonder whether I should eat more due to uhh.. "extracurricular activities"

[gusto77]

Re: Gusto's Journal

Lol on Vacation and slept in til 10 am this morning so I got one meal behind. Had a pre-thanksgiving with friends tonight and I'm fairly certain I made up for the caloric deficit with that big plate of carbs.


Rumble roll/ air squats/ stretch


Leg ext (plates not machine)

60 x 15

70 x 15

80 x 15


Lying leg curls

50 x 12

50 x 12

50 x 12


Squats

135 x 12

135 x 12

135 x 12

135 x 12


SL deadlifts

155 x 12

155 x 12

155 x 12

155 x 12


Calf raises

135 x 12

135 x 12

135 x 12



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

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

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz turkey/ ham, big plate of thanksgiving carbs, Reese's pie

Meal 5- 100 gm whey, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Diet is looking tight brother. I just noticed ur location on avatar arm pit of America that sums it up bro born and raised down there lol.

[gusto77]

Re: Gusto's Journal

Rotator/ delt/ trap warm ups


Dumbbell press

50s x 15

50s x 15

50s x 15


Side dumbbell laterals

25s x 15

25s x 15

25s x 15


Bent dumbbell laterals

25s x 15

25s x 15

25s x 15


Dumbbell shrugs

50s x 15

50s x 15

50s x 15


Skull crushers

65 x 15

65 x 15

65 x 15


Lying one arm dumbbell ext.

25 x 15

25 x 15

25 x 12


Incline sit ups x 60


20 min walk with kids



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2- 8 whole eggs

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz pulled pork with NC BBQ sauce, 2 tbs coconut oil

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

Meal 5- 16 oz chicken with BBQ sauce

Meal 6- smart gainer shake (75 pro, 120 carb, 900 cals), 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Tearing it up big man.

[gusto77]

Re: Gusto's Journal

HS pull downs

1 pps x 15

1 pps x 15

1 pps + 25s x 12

2 pps x 10

1 pps x 15


TBar rows

100 x 15

100 x 15

100 x 15


One arm dumbbell rows

65 x 15

65 x 15

65 x 15


Machine back ext

80 x 15

100 x 15

120 x 15


20 min light cardio



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2- 16 oz chicken with BBQ sauce

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz steak with A1 sauce and baked potato

Meal 5- smart gainer shake (75 pro, 120 carb, 900 cals), 2 tbs coconut oil

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

[MOUNTAIN-MAN]

Re: Gusto's Journal

That brain will mess u up everytime. Lol

[gusto77]

Re: Gusto's Journal

Yesterday:

Gotta own up to severely getting off track on Sunday. Had the opportunity to spend the day with an ex girl friend and my penis brain was fully in charge of all actions.

Meal 1: 100 gm whey

Meal 2: steak and cheese omelet and pancakes

Meal 3: pizza and chocolate cake

Meal 4: 100 gm whey



Today:

Rotator/ delt/ trap warm ups


Bench press

135 x 15

135 x 15

155 x 15

185 x 12

185 x 12


Incline HS press

1 pps x 15

2 pps x 15

2 pps x 15


Seated hammer curls

25s x 15

30s x 15

35s x 15


Concentration curls

20 x 15

25 x 15

30 x 15


20 min light cardio



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2- 16 oz chicken with BBQ sauce

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz chicken with BBQ sauce and sweet potato

Meal 5- smart gainer shake (75 pro, 120 carb, 900 cals), 2 tbs coconut oil

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

[gusto77]

Re: Gusto's Journal

Yesterday:

Leg extensions

50 x 25

65 x 25

80 x 20

95 x 15

110 x 15


Squats

135 x 12

135 x 12

135 x 12


Unilateral Leg press feeling

100 x 15

145 x 15

190 x 15


Lying leg curls

50 x 15

65 x 15

80 x 12


Calf presses

380 x 15

380 x 15

380 x 15



Meal 1- 100 gm whey, 2 cups kashi cereal with almond mild

Meal 2- 16 oz chicken with BBQ sauce and sweet potato

Pre- 2 scoops no Xplode

Meal 3- Post (no intra today, left my vitargo at home)- creatine glutamine 16 oz chicken with pita and cucumber sauce

Meal 4 cheat- cheeseburger bacon cheese fries, snickers, kit kat

Meal 5- 16 oz steak


Today:

Meal 1- 100 gm whey

Meal 2- Steak and cheese omelet and pancakes

Meal 3- 16 oz steak, birthday cake/ ice cream

Meal 4- 16 oz steak fajitas with flour tortillas veggies and guac

Meal 5- smart gainer shake- 75 pro, 120 carb, 900 cal

Meal 6- 2 cups egg whites, bagel with 2 tbs almond butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

We are gonna have to call u ironzilla for now on bigman