Gusto's Journal

[animal87]

Re: Gusto's Journal

ahh I shoulda known that. Must be in the air they were every today at my gym.

[guns01]

Re: Gusto's Journal

Yeh possibly the hottest chick I've ever seen in real life. Note to self: the 5 pps didn't get me laid lol. You're the winner

i knew it. it may not have gotten you laid but hey it pushed you a little bit anyway

[gusto77]

Re: Gusto's Journal

hot chick close by is where the 5pps came from. she was probably ogling your beastly booty and you were her's as well. that's my guess lol

as for the meals. just hit the numbers for the day man and go from there. if the timing is off or you have to eat something not as clean etc..... it is all good, we are in the offseason so it wont break the bank as long as we dont make a habit of doing it to often.

Yeh possibly the hottest chick I've ever seen in real life. Note to self: the 5 pps didn't get me laid lol. You're the winner

[guns01]

Re: Gusto's Journal

hot chick close by is where the 5pps came from. she was probably ogling your beastly booty and you were her's as well. that's my guess lol

as for the meals. just hit the numbers for the day man and go from there. if the timing is off or you have to eat something not as clean etc..... it is all good, we are in the offseason so it wont break the bank as long as we dont make a habit of doing it to often.

[gusto77]

Re: Gusto's Journal

Last post was for yesterday below is today.

Completely screwed up my meal plan today. Long story but basically what happened is I got stuck in a whole bunch of meetings today and didn't plan Ahead to have my meals with me. Then I got stuck in traffic and didn't make it to the gym until after 6 PM. Today was supposed to be a lighter less intense day which it was except for that five PPS on my hammer strength rows. Prize for the person who can guess why I stacked up five for that set LOL.


HS rows

1 pps x 15

2 pps x 15

3 pps x 15

4 pps x 15

5 pps x 8

3 pps x 20


Wide grip pull downs

100 x 15

130 x 15

145 x 12

160 x 10

175 x 10


TBar rows

50 x 15

100 x 15

150 x 15

150 x 12


HS pull down

1 pps x 15

1 pps + 25s x 15

2 pps x 12

2 pps x 12

2 pps x 12


Hyper ext

BW x 20

BW x 20


Stretch/ foam roll


Meal. 1- 1 fresh squeezed lemon, 2 cups egg whites, two slices Ezekiel bread with 2 tablespoons almond butter

Meal 2 (cheat)- foot-long cheese steak sub with french fries, two chocolate chip cookies

Meal 3- whole rotisserie chicken with one serving lowfat baked corn chips

Pre- 2 scoops NO Xplode

Intra- 70 vitargo, 25 whey

Meal 4 (post)- 75 g way protein shake with 90 carbs creatine and glutamine (I was running behind on meals so I cut the Vitargo in half and has a high carb protein shake as a post workout meal)

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

[gusto77]

Re: Gusto's Journal

We all have those days sometimes brother. Maybe time for a rest day?

I was thinking a rest week but guns suggested I just hit it 3 or 4 times/ week for a few weeks and bring the intensity down. I'm thinking suppressed t3 from the gh may be a factor as well.

[animal87]

Re: Gusto's Journal

We all have those days sometimes brother. Maybe time for a rest day?

[gusto77]

Re: Gusto's Journal

Possibly the worst workout in history. I felt really run down and weights that I can normally knock out pretty easy felt like they were crushing me. Think I might be slightly over trained and I talked to guns and realized that I've been on GH going on four months now and it's definitely time to try out the T4. Starting next week and running through thanksgiving weekend I'm going to be hitting the gym only three or four times a week and bring the intensity and weight way down and try to recover a bit.


Foam roll/ air squats & lunge/ stretch


Leg ext warm ups

50 x 60

60 x 60

80 x 60


Lying leg curls (kept these light and slow today, had that 'one heavy fast rep away from straining a hammy' feeling)

50 x 20

70 x 15

100 x 12

110 x 8 <---- felt a slight strain so I stopped


Squats

1 x air squats

135 x 15

185 x 15

225 x 12

275 x 10

315 x 4 fail


Leg press

2 pps x 20

4 pps x 10

6 pps x 8


Calf extension machine

2 x warm up

300 x 15

360 x 15

400 x 10


Meal. 1- 1 fresh squeezed lemon, 100 gm whey, 1 cinnamon raisin bagel with cream cheese

Pre- 2 scoops NO Xplode

Intra- 140 vitargo, 25 whey

Meal 2 (cheat)/ post- creatine glutamine, double cheeseburger, cheese tots, Krispy Kreme donut

Meal 3- 14 oz ribeye, baked potato, broccoli

Meal 4- 2 cups egg whites, 2 slices Ezekiel bread with 2 tbs almond butter, 2 tbs coconut oil

Meal 5- 14 oz chicken beef fajita with guac and 1 flour tortilla

Meal 6- 2 cups egg whites, 25 gm whey, 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

I don't have time to read how GREAT you are doing just now but I'm sure you are killing it. I know you are as cute as you always are, with you're hairless avatar. LOL
~Trixie~

[MOUNTAIN-MAN]

Re: Gusto's Journal

Doing great big man always enjoys reading ur traning log

[gusto77]

Re: Gusto's Journal

prob the water then man. got to try and hit 1 and a half to 2 or more a day. or just like i like to have at least once a wk bad and crappy workout days haha. i usually feel it kick in on chest/delts because it falls after legs. i could only wonder why that is

I hit 1 1/2 gallons without even trying..... usually get in 2 no prob. Ive drank over 1 1/2 today and I've been slacking lol. Sometimes sunday nights get a little busy dropping my kids back off with their mom so I may have not drank enough in the evening.

[guns01]

Re: Gusto's Journal

Shit, I cut-and-pasted from the previous days diet but I forgot to put in the vitargo. Yeah I definitely did it today along with my post workout creatine and glutamine

prob the water then man. got to try and hit 1 and a half to 2 or more a day. or just like i like to have at least once a wk bad and crappy workout days haha. i usually feel it kick in on chest/delts because it falls after legs. i could only wonder why that is

[gusto77]

Re: Gusto's Journal

i see the vitargo is missing man. that could be the reason you are lacking today. that and water haha

Shit, I cut-and-pasted from the previous days diet but I forgot to put in the vitargo. Yeah I definitely did it today along with my post workout creatine and glutamine

[guns01]

Re: Gusto's Journal

i see the vitargo is missing man. that could be the reason you are lacking today. that and water haha

[gusto77]

Re: Gusto's Journal

Little rundown in the gym today. Definitely didn't feel strong on those flat benches. Think I came in a little dehydrated today. Not a bad workout overall though.


Rotator/ delt warm ups


Bench press

3 x warm ups

225 x 8

275 x 8

315 x 5 WTF!!??!!

250 x 15

225 x 15


Incline dumbbell press

1 x warm up

100s x 12

110s x 9

120s x 6 + 1 forced


Dumbbell fly/ dumbbell press

35s x 15/ 15

50s x 15/ 15

60s x 12/ 10

70s x 8/ 4


Seated dumbbell curls

2 x warm ups

25s x 25

30s x 20

35s x 18

40s x 12


HS preachers

45 x 20

45 x 20

45 x 20


Meal. 1- 1 fresh squeezed lemon, 75 gm whey, 1/4 cup Cream of wheat, 2 slices of Ezekiel bread with 2 tablespoons of almond

Meal 2- 16 ounces ground beef with ketchup and mustard, 2 tbs coconut oil

Meal 3- 16 ounces ground beef, sweet potato, 2 servings baked low fat corn chips

Meal 4- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 5- 100 gm whey, some veggies

Meal 6- 2 cups egg whites, 2 slices of Ezekiel bread with 2 tablespoons almond butter, 2 tbs coconut oil