Gusto's Journal

[gusto77]

Re: Gusto's Journal

Successful travel day. Although I gotta say the 3 hour time shift sucks. I had ate 4/ 6 meal before 1130 AM Meal 1: protein cakes

Meal 2: 10 oz chicken and 1 tbs coconut oil

Meal 3: 10 oz chicken and jasmine rice

Meal 4: 10 oz ground turkey and jasmine rice

Meal 5: 16 oz egg whites and oatmeal with SF syrup

Meal 6: 10 oz ground turkey

[gusto77]

Re: Gusto's Journal

Very jet lagged and fatigued today but managed to get a really great workout in. Only thing that felt off was I didn't feel like I could stabilize a weight today to save my life... Likely just fatigue. Just under three weeks out and currently running:
900 Tren a, 900 mast p, 100 var, 100 proviron, t4, adex, Aromasin, 5 iu hgh, 250 dnp


AM

40 min fasting cardio


PM

Bench press

2 x warm ups

185 x 6

225 x 6

275 x 6

300 x 4----> 225 x 9-----> 135 x 12


Incline dumbbell press

1 x warm up

80s x 12

90s x 10

100s x 10

120s x 3 (no 110s or 115s to be found.... wasn't controlling the weights real good on these so I stopped, rested and dropped back down)

100s x 9


Dumbbell fly

1 x warm up

50s x 12

60s x 10

70s x 6/ presses x 4/ push ups x 12


Cross bench Dumbbell pullover/ dips

1 x warm up

90 x 10/ 12

90 x 10/ 10

90 x 10/ 9


EZ bar curls

2 x warm ups

60 x 15

80 x 12

100 x 10

100 x 9


Incline dumbbell curls

25s x 17

25s x 14

25s x 13-----> 15s x 12


Hanging leg raises

3 x 15


10 minutes posing



Meal 1: 16 oz egg whites and oatmeal with SF syrup and 1 tbs coconut oil

Meal 2: 10 oz ground turkey

Intra md

Meal 3: protein cakes

Meal 4: 10 oz chicken

Meal 5: 10 oz chicken and oatmeal with SF syrup

Meal 6: 10 ground turkey

[gusto77]

Re: Gusto's Journal

Really awesome and intense secondary leg day today. Probably pushed it a bit too hard but oh well, great workout. Totally not what I planned to do today but plans changed when I got to the gym. Was planning on doing a few sets of moderately heavy squats and then go into my secondary but when I got there the squat rack was under repairs. Instead did a mostly quad focused giant set work out and then straight leg deads on the hack machine as a fifth giant set exercise. Tried to start out with front squats on the smith machine but the bar kept re-racking itself and it was pissing me off so I just did reg smith machine squats with my legs forward and narrow stance. Did five rounds because I feel like the first round was a bit too light and I felt good. Then went into some more hamstrings and calves. Got some posing in post workout and a little bit of tanning time by the pool. Didn't stay out there too long because the sun is really strong out here even though it's not that hot yet.


AM

40 min fasting cardio


PM

Foam roll/ air squats/ stretch


Leg ext warm ups x 3


1 x warm up round on GS


SM squats GS

135 x 10

185 x 10

225 x 10

225 x 10

225 x 10


Leg press GS

2 pps x 8

4 pps x 8

4 pps x 8

4 pps x 8

4 pps x 8


Hack squats GS

1 pps + 25s x 8

2 pps x 8

2 pps x 8

2 pps x 8

2 pps x 8


Leg ext GS (2 sec holds each rep)

45 x 8

60 x 8

60 x 8

60 x 8

60 x 8


SL deads on hack GS

1 pps + 25s x 8

2 pps x 8

2 pps x 8

2 pps x 8

2 pps x 8


Lying leg curls

1 x warm up

100 x 10

120 x 10

130 x 10

140 x 10

140 x 10

140 x 10


Calf raises

2 x warm ups

300 x 10

400 x 8

500 x 6---> 300 x 6---> 200 x 6---> 100 x 8


10 minutes posing


Foam roll/ stretch



Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz ground turkey

Intra md

Meal 3: protein cakes with SF choc syrup and SF jelly

Meal 4: 10 oz chicken

Meal 5: 10 oz chicken

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Today overall wasnt a bad training day but it had its ups and downs. Definitely kind of weak today. Bottom line is I haven't slept well in three nights. Probably no more than two or three hours a night. In my older age the time change traveling just really screws me up and I haven't gotten a good nights rest... so between that and being depleted from dieting I was just absolutely smoked today. tried taking a good nap but it just wasn't happening, really hope my body just fails and crashes tonight and I pass the hell out ha ha. Due to work I didn't have time for fasting cardio this morning so I switched up the schedule a bit and decided to do shoulders and triceps today with a bit of light cardio at the end. HIIT was the plan but I was simply smoked and really felt high intensity would have been counter productive. There were points during my work out where I was literally about to fall asleep between sets. With the way my schedule is this week I will have an extra session of cardio anyway. Will hit back and fasting cardio tomorrow. Rest day on Friday for traveling. And it looks like chest delts and tris on Saturday with guns and then a brutal legwork out on Sunday with guns I'm sure LOL



Full body foam roll/ stretching


Rotator felt and trap warm ups


Med wide SM upright rows/ dumbbell side laterals

2 x warm ups

95 x 12/ 15s x 12

105 x 12/ 20s x 10

115 x 10/ 25s x 8----> 15s x 10


Seated barbell press

1 x warm up

135 x 8

155 x 8

185 x 7

185 x 7 + 1 forced

155 x 11


Reverse pec deck

100 x 20

120 x 20

140 x 20

160 x 15

160 x 13


Narrow grip SM shrugs (3 sec holds each rep)

2 x warm up

225 x 10

255 x 10 (lower right back tighted up a bit on this set so I dropped weight and just finished off with a lighter set and did some rolling and stretching. Hopefully I headed off any further spasming)

185 x 15


Had planned on doing a heavier Tri workout but I didn't want to put anymore strain on my low back so I went way lighter and continued to foam roll and stretch throughout remainder.


Dips

BW x 30

BW x 28

BW x 23


Reverse cable press downs

1 x warm up

50 x 25

70 x 22

90 x 20

110 x 17

110 x 15---> 70 x 10---> 10


Diamond push ups

BW x 20

BW x 20

BW x 17


Incline leg raises

3 x 15


20 min light cardio



Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz chicken

Meal 3: protein cakes with SF choc syrup and SF jelly

Meal 4: 10 oz ground turkey burger

Meal 5: 16 oz egg whites

Meal 6: 10 oz ground turkey burger

[gusto77]

Re: Gusto's Journal

Another night of maybe 2 hours of sleep and couldn't take a nap. Wow, exhausted. Don't know how my body won't just crash. Never had insomnia this bad. No it's not the tren. Cardio session was fine. For back I got in, got blood pumped in and got out. Went with pretty light mostly machines today instead of the original plan... Tweaked my back slightly yesterday and wasn't taking chances. Praying for sleep. Travel and rest tomorrow.

AM

40 min fasting cardio


PM

Nautilus machine rows

2 x warm up

140 x 12

185 x 12

215 x 12

245 x 12


Wide grip assisted pull ups

(100) x 15

(80) x 15

(60) x 12

(40) x 12


HS pull downs

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 12 (woke up a bit so went a little heavier)


Incline dumbbell rows

40s x 15

50s x 15

60s x 15


V bar pull downs

100 x 15

120 x 15

140 x 13

160 x 11


Hyper extensions (low back felt fine so hot a few easy sets.... Zero pain)

3 x 15


10 min posing



Meal 1: 10 oz turkey burger with mustard and 1 tbs coconut oil

Meal 2: 10 oz turkey burger with mustard

Meal 3: 16 oz egg whites

C4 Preworkout

Intra md

Meal 4: protein cakes with 1 tbs SF jelly and 3 tbs SF choc syrup

Meal 5: 10 oz turkey burger with mustard

Meal 6: 16 oz egg whites

[LittleTom]

Re: Gusto's Journal

Good luck on the sleep brother I know what it's like to not sleep and try to train. Recovery slows and the injury bug starts to come around. If you really need to sleep strike up conversation in chat with Torr

[gusto77]

Re: Gusto's Journal

Good luck on the sleep brother I know what it's like to not sleep and try to train. Recovery slows and the injury bug starts to come around. If you really need to sleep strike up conversation in chat with Torr

Yeh bro, I def noticed this week it was a lot harder to stabilize heavier Dumbbells and barbells being so fatigued. Tweaked my back ever so slightly this week just doing some moderately heavy SM shrugs lol. No pain now though.

[gusto77]

Re: Gusto's Journal

Getting ready to board the plane on my way home from my last trip for work before the comp. Traveling frequently and contest dieting has been one of the best learning experiences/ challenges throughout this whole process. Traveling doesn't have to mean greasy burgers, fries, and airport junk all the time. Still slept like shit last night lol. Hopefully my own bed will treat me better. Off to hang with guns tomorrow for some chest delts and tris and legs on Sunday.


Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz turkey burger with mustard

Meal 3: 10 oz turkey burger with mustard

Meal 4: 10 oz turkey burger with mustard

Meal 5: protein cakes with SF jelly and SF choc syrup

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Just a real general log of my workout today. Hanging with guns and our workout pace is pretty fast so I don't log during. Awesome workout, learned a ton. Finally got some good rest last night but still way behind so I did feel quite fatigued but guns got me going in the gym. High carb day so that helped too. Legs tomorrow. 2 weeks out and now running:

1000 tren ace/ wk
1000 mast p/ wk
100 var/ day
50 winstrol/ day
20 halo/ day
100 proviron/ day
5 iu hgh/ day
20 aromasin/ day
1 adex/ day
100 t4/ day
250 dnp/ day
Various support supps


Machine press- 4 x12

Pec deck- 4 x 12

Stretch push ups- 4 x failure

Extended rope pressdowns- 4 x 12

Seated cable ext- 4 x 10

Reverse pec deck- 1 x 30, 3 x failure
Super set with
Over and backs- 4 x 10

High side dumbbell laterals- 4 x 12

Machine calf presses- 4 x 10

20 min HIIT



Meal 1: 10 oz lean ground turkey and white rice

Meal 2: 16 oz egg whites and 1 tbs coconut oil

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey and white rice

Meal 4: protein cakes with SF syrup and SF choc syrup

Meal 5: 10 oz lean ground turkey and white rice

Meal 6: 10 oz lean ground turkey

[gusto77]

Re: Gusto's Journal

Guns smoked me today. Dropped adex and now running letrozole at 2.5 ed.

HS single leg curls/ SL deads- 4 x leg curl warm ups; 5 x 8/ 8

Leg press- 7 x 15, 2 x 12

Hack sissy squats/ wide stance hack squats- 4 x 8, 10, 12, 14/ 8

BW lunges- 3 x 15

Calf raises- 4 x 10

Hanging leg raises- 4 x 15



Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz lean ground turkey and white rice

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey and white rice

Meal 4: protein cakes with SF syrup and SF choc syrup

Meal 5: 10 oz lean ground turkey and 8 oz sweet potato

Meal 6: 10 oz lean ground turkey and white rice (50 only)

[MOUNTAIN-MAN]

Re: Gusto's Journal

Love ur cycle balls to the wall that's my style tear it up big guy

[Trixie]

Re: Gusto's Journal

Here's the reality, you are totally shredded and I'm dragging my ass from Vegas all the way back east to see you. You rock and I'm on board. Luv you!!
~Trixie~

[guns01]

Re: Gusto's Journal

Here's the reality, you are totally shredded and I'm dragging my ass from Vegas all the way back east to see you. You rock and I'm on board. Luv you!!
~Trixie~

i got a full sneak peak today and you will be blown away cause he is massive and peeled to the bone. legs,glutes tis and pretty much everything is feathered and freaky looking. going to be a very hard package to beat

[gusto77]

Re: Gusto's Journal

Rest day today, back tomorrow.

Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: protein cakes with SF syrup and SF choc syrup

Meal 3: 10 oz lean ground turkey and 8 oz sweet potato

Meal 4: 10 oz lean ground turkey

Meal 5: 10 oz lean ground turkey and white rice

Meal 6: 10 oz lean ground turkey

[gusto77]

Re: Gusto's Journal

Wake up every morning these days pretty much feeling like Jell-O, run down, and like shit. So I guess I'm right where I need to be just under two weeks out ha ha. Very good back workout today. Sweated my ass off in the gym and no idea why. Really hope I'm not getting.... Not even gonna say it.


AM

40 min fasting cardio


PM

SM bent rows

4 x warm ups

225 x 8

245 x 8

265 x 8

265 x 8ish


Seated cable rows

Did 2 feeler sets on these because normally I do them without a forward stretching movement and pumping motion. Today was exactly that. Not sure how I feel about this method overall. Lot less feeling of contraction in my lats than my typical method.

130 x 12

145 x 12

160 x 12

160 x 12


Single hand cable rows

1 x feeler set

70 x 8

70 x 8

85 x 8

85 x 8


EZ bar pull overs

1 x warm up

75 x 10

85 x 10

95 x 10


Wide grip assisted chins (1-2 sec squeeze each rep)

1 x warm up

(60) x 8

(50) x 8

(40) x 8

(30) x 8----> (80) x 8


Stretchers

100 x 12

100 x 12

115 x 12


Hyper extensions

BW x 27

BW x 27

BW x 25


Incline leg raises

3 x 20



Meal 1: 16 oz egg whites and 1tbs coconut oil

Meal 2: 10 oz lean ground turkey and 8 oz sweet potato

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF syrup and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey and jasmine rice (50 only)

Meal 6: 10 oz lean ground turkey