Gusto's Journal

[guns01]

Re: Gusto's Journal

was it the consistency of the protein cakes or it didnt cook well? if it isnt cooking well you can do 1 of two things and the first is kinda obvious lol: 1-increase the cook time in 30 sec intervals until you get it done all the way lol 2- add in a bit more oats until it thickens up more or do it in batches of 3 large eggs instead of 4, either way will work. i actually like them but they are kind of spongy

[MOUNTAIN-MAN]

Re: Gusto's Journal

Power house workout I feel puney now

[gusto77]

Re: Gusto's Journal

Ok here it goes:

Current stats:
Age: 37
Weight: 221 (first thing in AM/ empty)
Height: 5'6"
Chest/ back: 51 3/4
Arms: 18 (relaxed arms out to the side so its not pressed against my torso)
Forearms: 14
Gut at belly button: 41.... tape is totally lying btw lol
Thighs: 26 (high, at thickest point)/ 20 1/2 (just above knee around lowest part of VL and VM)
Calves: 16 3/4

Currently running: 300 Test E/ wk, 30 Deca/ wk, 3 1/3 iu HGH Mon- Fri (bump to 4 Nov 1st), 10 mg aromasin ed

Supps: Protein, Creatine, Glutamine, Taurine, Vitargo, Orange Triad, Advanced Cycle Support

If you look back at the 3rd page of my journal at my measurements from Dec all my measurements are up... unfortunately in the waist as well haha guess thats bulking for ya. I will have pics posted this week. Buddy who was supposed to do them yesterday bailed on me and selfies aren't cutting it.

Started new diet today, will up protein as tolerated. Not doing turkey anymore unless someone makes me lol. That shit is gross.

Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter (tried the protein cake guns but that shit was gross... maybe I cooked it wrong lol), 50 gm scoops Whey Shake, FORGOT CREAM OF WHEAT WILL ADD TOMORROW

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

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

Meal 3 - 12 oz. ground turkey with A1, 1 cup of veggies, 1 1/2 cup cooked white rice (tough time stomaching the last 1/2 cup rice)

Meal 4 - 12oz ground turkey with A1, 1/2 cup white rice, 2tbs coconut oil

Meal 5 - 6 whole eggs, 2 tbs. of virgin coconut oil

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


Little bit rocky first day of diet but will improve tomorrow.

Rotator warm ups


Barbell bench press

4 x warm ups

315 x 6

295 x 8

275 x 10

225 x 16


Incline dumbbell press

75s x 15

85s x 15

100s x 12

115s x 8


Flat Dumbbell fly/ dumbbell press

40s x 15/ 15

50s x 15/ 12

60s x 12/ 6


Cable crossovers (10 sec most muscular hold at end of each)

40 x 25

50 x 20

60 x 20


Barbell curl

2 x warm ups

65 x 15

75 x 15

85 x 12


Dumbbell preacher curl

30 x 15

30 x 15

30 x 15

[MOUNTAIN-MAN]

Re: Gusto's Journal

Very beastley arm day u make me feel like a *****

[gusto77]

Re: Gusto's Journal

Supposed to be a rest day today and I had every intention of just going in and doing a nice light pump arm workout. Although I did keep the weights light as the pump got better I kept pushing myself harder and adding more volume than I originally intended to do. I hope I didn't screw myself for Monday lol


Incline dumbbell curls/ incline dumbbell skull crusher

20s x 15/ 15

25s x 15/ 15

30s x 15/ 15

35s x 15/ 15

40s x 14/ 15


Hammer curl/ reverse facing overhead pressdowns

40s x 15/ 60 x 15

40s x 15/ 80 x 15

40s x 15/ 80 x 15 <--- slight pain on elbow dropped weight

40s x 15/ 60 x 20

40s x 15/ 60 x 20


Reverse facing One arm cable curls/ dumbbell kickbacks

30 x 15/ 25 x 15

40 x 15/ 25 x 15

40 x 15/ 25 x 15


Standing dumbbell curls/ diamond push ups

20s x 30/ BW x 15

20s x 30/ BW x 15

20s x 30/ BW x 15


20 min cardio

[guns01]

Re: Gusto's Journal

I felt like I should have pushed the weight way up on the front squats but then every time I finished the giant set and couldn't walk I said fuck that.... lol. Had to go ghetto on the leg ext. but other than that I had the whole leg section to myself this morning. Except for 3 ladies in yoga pants squatting next to me

haha like i already said weight really isnt the focus on this session. now with hot yoga pants hanging out i would have at least tripled the weight and told them yes ladies that's how you get a fine ass like mine haha

[gusto77]

Re: Gusto's Journal

i would make fun of you and all but i have the torture lined up for myself tomorrow as well

I felt like I should have pushed the weight way up on the front squats but then every time I finished the giant set and couldn't walk I said fuck that.... lol. Had to go ghetto on the leg ext. but other than that I had the whole leg section to myself this morning. Except for 3 ladies in yoga pants squatting next to me

[guns01]

Re: Gusto's Journal

i would make fun of you and all but i have the torture lined up for myself tomorrow as well

[MOUNTAIN-MAN]

Re: Gusto's Journal

I bet there is not one plate or dumbbell in ur gym u have not lifted you monster

[gusto77]

Re: Gusto's Journal

Fast, painful, humbling. Nothing more to say.


Rumble roll/ air squats/ stretch


4 x warm up rounds


Front squats GS

135 x 8

135 x 8

135 x 8

155 x 8


Leg press GS

4 pps x 10

4 pps x 10

4 pps x 10

5 pps x 10


Hack squats GS

2 pps x 6

2 pps x 6

2 pps x 6

2 pps + 25s x 6


Leg ext. GS

50 pound dumbbell x 8

50 " x 8

40 " x 8

40 " x 8


Seated leg curls

1 x warm up

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10

110 x 8 ----> drop set to 70 x 8


Seated calf raise

70 x 15

90 x 15

110 x 15

110 x 13

110 x 13


Rumble roll/ stretch

[gusto77]

Re: Gusto's Journal

Rotator/ trap warm ups


Seated barbell press

3 x warm ups

225 x 8

205 x 10

205 x 4 ------> drop set to 135 x 10
No idea what happened there but hit failure going for a 5th. Kind of spaced out after that 2nd set so I'm thinking I only rested about a minute or so.


Side dumbbell lateral

2 x warm ups

50s x 10

45s x 12

40s x 15 ----> run the rack down to 15s (6-8 reps per set)


Reverse pec deck

2 x warm ups

175 x 20

205 x 15

235 x ----> Triple drop set


Dumbbell shrugs

2 x warm ups

90s x 15

100s x 15

110s x 15


Machine Dips

2 x warm ups

240 x 20

240 x 20

247.5 x 18


Rope cable press downs

2 x warm ups

120 x 20

140 x 14

160 x 7-----> triple drop set then 10 x 5-10 sec flex/ hold


Dumbbell kick backs - haven't done these in awhile, never really thought much of them but did them on a whim today. Felt great, great pump, and zero elbow pain. Def gonna use these from now on.

25 x 20

25 x 20


Incline sit ups x 60

[Trixie]

Re: Gusto's Journal

Going to wait til march or april for that one trix... lol. Bulking right now so Im rather bloated..... even hairier than that pic right now as well HAHAHAHAH. Strong and big though!

Gotcha, me too way harrier and bloated now too. LOL Lets get the pics up after the spring cut and compare.

[gusto77]

Re: Gusto's Journal

Pretty sure you will need a new update picture soon too. Your avatar is old.

Going to wait til march or april for that one trix... lol. Bulking right now so Im rather bloated..... even hairier than that pic right now as well HAHAHAHAH. Strong and big though!

[Trixie]

Re: Gusto's Journal

thanks Trixie! Soon I will be logging my diet thanks to guns.

Pretty sure you will need a new update picture soon too. Your avatar is old.

[gusto77]

Re: Gusto's Journal

Hi gusto, I actually meant to come on your thread and commend you for the great workouts and dedication to your log. I always learn so much here. Thanks for being such an inspiration.
~Trixie~

thanks Trixie! Soon I will be logging my diet thanks to guns.