Gusto's Journal

[gusto77]

Re: Gusto's Journal

Rotator/ delt/ trap warm ups


Seated dumbbell press

40s x 15

50s x 15

60s x 15


Seated dumbbell laterals

20s x 15

20s x 15

20s x 15


Reverse pec deck

100 x 15

100 x 15

100 x 15


HS shrugs

1 pps x 15

1 pps x 15

1 pps x 15


Overhead cable pressdowns

40 x 15

50 x 15

60 x 15


Close grip bench

135 x 12

135 x 12

135 x 10


Incline sit ups x 60


25 min light cardio


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

Meal 2: 16 oz chicken with BBQ sauce

Meal 3: 16 oz chicken with BBQ sauce, large sweet potato

Snack: detour protein bar

Pre: 2 scoops no Xplode

Intra: 70 vitargo, 25 whey

Meal 4 (post): creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oill

Meal 5: smart gainer shake

Meal 6: 2 cups egg whites, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

It was good for me two days off and I feels reborn.

[animal87]

Re: Gusto's Journal

Like I was saying to moutain man. Its good for us sometimes. I had to miss some too.

[gusto77]

Re: Gusto's Journal

No gym today... depressing. Back at it tomorrow.


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

Meal 2: 16 oz chicken with hummus and 2 servings pita chips

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

Meal 4: 16 oz steak with baked potato and Texas toast (they brought me this with my steak and I couldn't resist)

Meal 5: Smart gainer shake- 75 protein, 120 carbs, 900 cals

Meal 6: 2 cups egg whites, 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

Looking good on the workouts and the diet. You have it seriously dialed in. I'm jealous. You are going to tear up the comp next year. Luv
~Trixie~

[gusto77]

Re: Gusto's Journal

Wide grip pull downs

100 x 15

115 x 15

115 x 15

130 x 12


Bent barbell rows

135 x 15

135 x 15

135 x 15


Seated cable rows

85 x 15

100 x 15

115 x 15


Hyper ext

3 x 15


Meal 1: 8 eggs and potatoes, 1 lemon

Pre: 2 scoops NO Xplode

Intra: 70 vitargo 25 whey

Meal 2 (post): creatine glutamine 16 oz beef tacos with cheese 4 shells

Meal 3: 100 gm whey

Meal 4: 2 cups egg whites, 1 bowl kashi cereal with almond milk, 2 tbs coconut oil

Meal 5: 2 cups egg whites, 2 tbs coconut oil

Meal 6: 16 oz chicken with BBQ sauce, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

Too easy man. I honestly just got that to take the place of all that white rice you had me eating. I ll go back to kasha cereal if thats cool with you. I got my lab results back and Im concerned about a few things... been slightly depressed since I saw them. Thinking I may have to go a bit cleaner from here on out and adjust a few things. Ill PM you soon and see what you think about some of my labs.

send it over and i will rack my brain and figure out what we can come up with

[gusto77]

Re: Gusto's Journal

i would like to see you get rid of the special k gusto and replace it with something like a fiber one or even a shredded wheat cereal.

Too easy man. I honestly just got that to take the place of all that white rice you had me eating. I ll go back to kasha cereal if thats cool with you. I got my lab results back and Im concerned about a few things... been slightly depressed since I saw them. Thinking I may have to go a bit cleaner from here on out and adjust a few things. Ill PM you soon and see what you think about some of my labs.

[guns01]

Re: Gusto's Journal

i would like to see you get rid of the special k gusto and replace it with something like a fiber one or even a shredded wheat cereal.

[gusto77]

Re: Gusto's Journal

Yesterday


Meal 1: 8 whole eggs, potatoes, bagel with cream cheese

Meal 2: 16 oz ground beef with BBQ sauce and mustard, 2 cups Special K with almond milk

Meal 3: 2 cups egg whites, bagel with cream cheese

Meal 4: 12 oz steak with a1 and BBQ sauce, corn chips, 1 serving yogurt

Meal 5: 2 cups egg whites, bagel with cream cheese

Meal 6: 100 gm whey


Today


Meal 1: 2 cups egg whites, 2 bowls Special K with almond milk

Meal 2: 100 gm whey with 1 tbs almond butter

Meal 3: 16 oz beef tacos with cheese. 4 taco shells

Meal 4: 2 cups egg whites, bagel with cream cheese

Pre: 2 scoops no Xplode

Intra: 70 vitargo, 25 whey

Meal 5 (post): creatine glutamine. 16 oz beef tacos with cheese. 4 taco shells

Meal 6: 100 gm whey, 2 tbs coconut oil



Rotator/ delt/ trap warm ups


Incline barbell press

135 x 15

135 x 15

155 x 12

155 x 12


Dumbbell bench press

45s x 15

60s x 15

75s x 15


Seated dumbbell curls

20s x 15

20s x 15

20s x 15


Single arm dumbbell preachers

20 x 15

20 x 15

20 x 15


Incline sit ups x 50


25 min light cardio

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looked like a great eating day bro steak

[gusto77]

Re: Gusto's Journal

Taking fri sat and sun off and then back in the gym on Mon. Got labs drawn yesterday. Will post when I get the results.

Yesterday:

Meal 1: Colorado Omelet and harvest grain pancakes

Meal 2: 20 Chicken wings (no breading)

Meal 3: Whole rotisserie Chicken with pita chips and hummus

Meal 4: 100 gm whey, 2 tbs coconut oil

Meal 5: 2 cups egg whites, 2 special k protein bars

Meal 6: 2 cups egg whites, 2 tbs coconut oil


Kind of a shitty eating day. Didn't get my first meal in until 830 due to labs then busy day at work and then I ended up on the road for 3 hours to go pick up my kids.


Today

Meal 1: Steak and Cheese omelet and New York cheese cake pancakes

Meal 2: Smart gainer shake (75 protein, 120 carbs, 900 cals)

Meal 3: 16 oz steak, sweet potato

Meal 4: 16 oz steak, veggies, 2 tbs coconut oil

Meal 5: 16 oz steak, corn chips, 2 tbs coconut oil

Meal 6: 2 cups egg whites, bagel with cream cheese

[MOUNTAIN-MAN]

Re: Gusto's Journal

Ur still rocking bro

[guns01]

Re: Gusto's Journal

bring the tempo weight and volume down gusto. i say maybe 15sets for legs, and then 4-6sets for everything else staying in the 10-15 range. nothing intense and nothing to failure. just a nice even light tempo to put some blood in the area and a good pump

[gusto77]

Re: Gusto's Journal

Can definitely tell I need this break from what I've been doing. After these few weeks of light/ sustainment/ recovery I think I'm gonna come back really strong and better off. Everywhere I've had a previous injury feels like it's on the verge of getting there again so I def need these light low intensity weeks.


Rotator/ delt/ trap warm ups


HS press

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps x 15

2 pps x 15


Cable front raises

22.5 x 15

27.5 x 15

32.5 x 12

32.5 x 12


Seated dumbbell laterals

25s x 18

25s x 16

25s x 15


Reverse pec deck

100 x 15

130 x 15

160 x 15

160 x 15


Dumbbell shrugs

2 x warm ups

80s x 15

80s x 15

80s x 15


Machine dips

2 x warm ups

150 x 15

180 x 15

200 x 15


Overhead cable pressdowns

40 x 15

50 x 15

60 x 15

70 x 12


Close grip bench

135 x 15


Meal. 1- 1 fresh squeezed lemon, 8 whole eggs and 3 servings potatoes (60 carb) with ketchup

Meal 2- whole rotisserie chicken and 1 serving baked low fat corn chips (20 carb)

Meal 3- 100 gram whey, 2 tbs coconut oil

Meal 4- 12 oz grilled chicken with cucumber sauce on pita (20 carb)

Pre- 2 scoops NO Xplode

Intra- 70 vitargo, 25 whey

Meal 5 (post)- creatine glutamine 16 oz steak, 2 tbs coconut oil

Meal 6- 2 cups egg whites with 25 whey, bagel with cream cheese