Gusto's Journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

You works outs Are beastley sorry ur sick aging u are a monster brothe get well soon

[gusto77]

Re: Gusto's Journal

Really terrible night last night and day today. Don't know if you guys remember but about a month back I went on a trip for work and I got terrible food poisoning. Well I'm on the same trip to the same place and it's got me again. It's not as bad this time I'm not vomiting or have a fever but on the bottom end it's terrible LOL. Missed a meal last night and just trying to get what I can in my stomach today. Didn't even enjoy that cheat meal but it helped me make up for lost calories and such. I'm almost positive that it's the hotel breakfast food that's causing it. You're probably asking yourself why don't I just find a different hotel to stay at, well as far as I know this is the only one in town that offers free gym passes. It's the one all the military guys stay at. But I definitely won't be eating here anymore. My workout today actually wasn't all that bad, drug ass and it was slow but got some work done.


Leg ext warm up

40 x 60

60 x 60

80 x 60


Squats

135 x 15

185 x 15

225 x 12

275 x 10

315 x 6


Leg ext

110 x 15

140 x 15

170 x 15

215 x 13

245 x 11


Lying Leg curls

1 x warm up

100 x 15

120 x 12

140 x 12

160 x 9


Hack squats (slow, bottom out)

1 pps x 12

1 pps x 12

2 pps x 12

3 pps x 10


Seated calf raises

45 x 20

45 x 20

70 x 16

70 x 15

90 x 12

115 x 8


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

Meal 2: 100 gm whey shake

Meal 3: 4 x 4 in and out burger, fries, choc milk shake

Preworkout: 2 scoops NO Xplode

Intra workout: 140 vitargo/ 25 whey

Meal 4 (post): creatine, glutamine, 100 gm whey, 2 tbs coconut oil

Meal 5: 2 cups egg whites, 2 cups Special K with almond milk

I'll try to get another meal in as well but right now my stomach feel so sour don't know if it's going to happen.

[gusto77]

Re: Gusto's Journal

Away from home for work so I had to adjust my schedule for the week. This week's training split will look like this:

Sun- chest bis
Mon- legs
Tues- back
Wed- shoulders tris
Thurs- rest/ travel
Fri- legs
Sat- rest
Sun- rest

Super fatigued today and everything felt really heavy. Combination of the jet lag and supposed to be a rest day today. No matter still had a very good workout. My post workout meal was supposed to be a big beef meal but I had some work duties come up as I was leaving the gym so I downed a couple of cups of egg whites real quick along with some coconut oil with my creatine and glutamine. I knew if I didn't get it done right away I would get busy and probably end up skipping the meal entirely.


Rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

275 x 8

255 x 10

225 x 10


Incline dumbbell press

110s x 8

90s x 15

90s x 14


Dumbbell fly/ dumbbell press

50s x 15/ 15

60s x 13/ 6

60s x 12/ 4


ISO HS press <--- this was way diff then the one at my home gym... Awkward and narrow

1 pps x 15

1 pps x 15

2 pps x 8

1 pps + 25 x 15

1 pps + 25 x 15


Seated alt dumbbell curls

1 x warm up

25s x 25

30s x 20

35s x 20


Single arm hammer curls

35 x 15

40 x 13

45 x 12

50 x 10


Burn out dumbbell curls

20s x 35



Meal 1: Southwest scrambled eggs with cheese, sausage, jalapeņos, peppers, 5 strips bacon

Meal 2: Colorado omelet (IHOP), harvest grain/ nut pancakes with sugar free syrup

Pre workout: 2 scoops NO Xplode

Intra workout: 70 gm vitargo with 25 gm whey

Meal 3: 2 cups egg whites, 2 tbs coconut oil

Meal 4: 14 oz sirloin with a1, sweet potato

Meal 5: 14 oz sirloin with A1, 2 tbs coconut oil

Meal 6: 50 gm whey shake, 1 cup Special K with almond milk

[guns01]

Re: Gusto's Journal

Just bought an electric skillet so I should be able to stay pretty much on track while I'm living in a hotel room. Just hoping it doesn't set off the fire alarm LOL

as bad as i hate to travel what we do is we freeze foods to carry when i am dieting if need be. for offseason i will use precooked steak chicken etc..... for my proteins. even though it has a shit load of sodium in it it really isnt that bad for short periods of time. you can microwave your potatoes,sweet potatoes etc..... another stand by i have used in the past is to call the local food delivery places and ask for straight up chicken and rice(no seasoning) and steak and rice. you would be surprised at how cheap it is and i just put my own flavoring on it. i over emphasis the plain because they tend to cook it in butter and other crap if not lol. while i was in boston for a wk i had this pizza joint deliver me 5lbs of steak and rice at 11am every morning because i didnt have any transpo while i was there.

[gusto77]

Re: Gusto's Journal

just glancing at the amounts the fats and everything looks good man. no worries on the timing on these days as long as we hit the macros for the day

Just bought an electric skillet so I should be able to stay pretty much on track while I'm living in a hotel room. Just hoping it doesn't set off the fire alarm LOL

[guns01]

Re: Gusto's Journal

just glancing at the amounts the fats and everything looks good man. no worries on the timing on these days as long as we hit the macros for the day

[gusto77]

Re: Gusto's Journal

Travel day so did the best I could. Carb timing was all out of whack but I will improve on it tomorrow:


Meal 1-: 6 eggs- estimate, 5 sausage links, 3/4 cups cottage cheese, 3 small pancakes with syrup

Meal 2- 1/2 chicken, potato wedges with ketchup, asparagus

Meal 3- Big 100 MetRX choc chip cookie dough bar, 6 bags plane peanuts lol

Meal 4- 14 oz sirloin with A1, baked potato with bacon, cheese, sour cream, salad with blue cheese dressing

Meal 5- 50 gm whey shake, 1 cup Special K with almond milk

Meal 6- 2 cups egg whites

[MOUNTAIN-MAN]

Re: Gusto's Journal

Nice beef day brother

[gusto77]

Re: Gusto's Journal

Air squats/ foam roll/ stretch


Warm up round x 2


Front squat GS

135 x 8

155 x 8

185 x 8

185 x 8


Leg press GS

4 pps x 10

5 pps x 10

5 pps x 10

5 pps x 8 + 2 forced


Hack squat GS

2 pps x 6

2 pps x 6

2 pps x 6

2 pps + 10 x 6


Leg ext GS

30 (dumbbell) x 8

30 x 8

30 x 8

30 x 8


Lying leg curl

100 x 10

110 x 10

120 x 10

130 x 10

140 x 10

150 x 12


HS horizontal calf

3 pps x 25

4 pps x 20

4 pps x 20

4 pps x 18

5 pps x 13

5 pps x 13


Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 140 gms vitargo, 1 scoop vanilla whey

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Sirloin with A1, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. sirloin with A1, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz sirloin with A1, 2tbs coconut oil

Meal 5 - Pepperoni, beef, pineapple pizza

Meal 6 - 50 gram whey shake, yogurt with granola

[Trixie]

Re: Gusto's Journal

WOW! That's quite some progress. Those wings are worth grabbing on to for sure. Keep it up and next summer when you get a tan you will be irresistible. Well you are already irresistible but don't tell Rake.
~Trixie~

[gusto77]

Re: Gusto's Journal

You are doing great and really sticking with the plan. Figuring out what you need to add and when. I always learn so much through your thread. Thanks and Luv You!
~Trixie~

Your requested pics are posted above trixie lol.

[Trixie]

Re: Gusto's Journal

You are doing great and really sticking with the plan. Figuring out what you need to add and when. I always learn so much through your thread. Thanks and Luv You!
~Trixie~

[gusto77]

Re: Gusto's Journal

Today:

Rotator/ delt/ trap warm ups


Seated dumbbell press

4 x warm ups

100s x 15

110s x 10

110s x 8


Seated dumbbell laterals

20s x 20

25s x 20

30s x 18

35s x 14

40s x 11----> DS to 25s x 15


Reverse pec deck

100 x 20

145 x 20

175 x 20

205 x 12

205 x 10---> DS to 115 x 15


HS shrugs

1 pps x 20

2 pps x 15

2 pps x 15

2 pps + 25s x 10


Incline close grip presses

135 x 15

135 x 15

185 x 10

185 x 8


Cable pressdowns

2 x warm ups

100 x 20

120 x 20

140 x 20

160 x 18

180 x 11----> DS to 100 x 15 (bad ab cramp so stopped short)


Dumbbell kick backs

20 x 20

20 x 20



Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 70 gms scoops vitargo, 1 scoop vanilla whey

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Sirloin with A1, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. sirloin with A1, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz ground beef burger with cheese and ketchup, 2tbs coconut oil

Meal 5 - 6 whole eggs, 2 tbs coconut oil

Meal 6 - 1 1/2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter

-1st meal seems to give me a bit of digestive issues but nothing unmanageable.

-Feeling hungry in between meat/ oil only meals. Going to jump up to 14oz on at least one of the meals and slowly work up to all 3.

- Energy levels are good.

[gusto77]

Re: Gusto's Journal

i think i found my long lost shorter twin brother. when i saw the top pic with the hair i thought wtf how did he find a pic of me lol. once the waist comes down a touch my man we are going to do some serious serious damage. not that your waist is really bad now but just a couple inches down will make you look 3x wider than what you already are. going to be a fun ride with lots of new furniture for the house

Thanks bro that means a lot coming from you. Yeh those genetic/ hereditary posterior love handles are something I'm def worried about. Even at my slimmest/ best shape those have always been there. Hope they come off.

[guns01]

Re: Gusto's Journal

i think i found my long lost shorter twin brother. when i saw the top pic with the hair i thought wtf how did he find a pic of me lol. once the waist comes down a touch my man we are going to do some serious serious damage. not that your waist is really bad now but just a couple inches down will make you look 3x wider than what you already are. going to be a fun ride with lots of new furniture for the house