Gusto's Journal

[gusto77]

Re: Gusto's Journal

Great work out over all today, tempo and intensity a bit lower than the past few days but that was mostly due to the fact that I worked out first thing in the morning I saw a bunch of people I hadn't seen in a while. People kept wanting to talk my ear off. I didn't let it get too out of control but I know some good people there early in the morning and I wasn't about to be a dickhead to them after I haven't seen them in months. Again though great work out, strength still slowly creeping back up and had a very good pump going.


AM

5 min treadmill/ rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

185 x 10

225 x 10

250 x 8

250 x 7 + 1 forced------> 135 x 15


Decline HS press

1 x warm up

2 pps x 15

2 pps + 10s x 15

2 pps + 25s x 12

2 pps + 35s x 11

3 pps x 9

3 pps x 8 with 10 sec hold last rep


Pec deck/ push ups

1 x warm up

160 x 20/ 25

205 x 20/ 25

250 x 15/ 20-----> pec deck 130 x 12


Cross bench pullovers

1 x warm up

65 x 12

75 x 12

85 x 12


Front dumbbell raises/ lateral raises/ bent lateral raises

10s x 15/ 15/ 15

15s x 15/ 15/ 15

20s x 15/ 15/ 15

20s x 15/ 15/ 15


SM shrugs/ leg raises

135 x 12/ 15

185 x 12/ 15

185 x 12/ 15

225 x 12/ 15

275 x 12/ 15


17 min HIIT



Meal 1: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 2: big steak omelet and harvest grain & nut pancakes

Meal 3: 14 oz ground turkey with low carb BBQ sauce and 1 1/2 cups rice, 1 rice cake with 2 the almond butter and SF choc syrup

Meal 4: 12 oz beef burger with cheese and low carb BBQ sauce and 1 1/2 cups rice

Meal 5: 12 oz ground beef and buffalo bleu cheese dressing, veggies, some doritos and dark chocolate raisins (I'll admit keeping my cardio up theres def an increase in my sugar cravings)

[gusto77]

Re: Gusto's Journal

Really good secondary legwork out today. Totally made this one up. Whatever it looks like on paper those leg extensions leg presses and hack squats smoked me quite a bit. Kept my hoodie on the whole work out and was absolutely drenched in sweat by the time I finished. Good day. I hope I didn't screw myself for the torture session to come on Saturday.

AM

30 min fasting cardio

PM

10 min treadmill warm up/ rumble roll/ air squats


Hip adductor

3 x warm up

130 x 15

150 x 12

170 x 10


Hip abductor

3 x warm up

170 x 15

190 x 15

210 x 12


Seated leg curls

3 x warm ups

100 x 10

100 x 10

110 x 10

120 x 9ish

120 x 8 ------> 70 x 8 with 5 sec hold each rep


Leg ext (legs wide toes forward with top 1/2 movement only/ lots of holds/ squeezes

3 x warm up

80 x 15

100 x 15

120 x 15

140 x 15

140 x 14-----> 90 x 8 with 10 sec hold last rep (painful)


Leg presses (narrow to medium stance)

2 x warm up

5 pps x 10

7 pps x 10

8 pps x 7 + 1 forced


Hack squats (alternate close med and wide stance... On the wide stance I pressed down with my toes forcing myself off my heels putting stress on the tear drop... Felt awesome)

1 pps x 15, 15, 15 (about 45 sec rest between)

2 pps x 15, 15, 15 (same... Last set brutal)


Calf raises on hack

1 warm up

2 pps x 15

3 pps x 15

4 pps x 14

5 pps x 11

6 pps x 7 ----> BW calf raises x 15


Incline sit ups

3 x 25


Rumble roll/ stretch



Meal 1: 8 whole eggs, 10 oz ground beef, 10 oz sweet potato, 12 oz reduced sugar almond milk

Meal 2: 10 oz ground beef and 1 1/2 cups rice with low carb BBQ sauce

Meal 3: 10 oz ground beef with low carb BBQ sauce and 8 oz sweet potato

Meal 4: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 5: 14 oz ground turkey with low carb BBQ sauce and 8 oz sweet potato

Meal 6: 14 oz ground turkey with low carb BBQ sauce and veggies

[gusto77]

Re: Gusto's Journal

Great arm day, phenomenal pump. Planned on doing a lighter pump workout and taking it easy but once I got started I couldn't help myself.


AM

10 min treadmill, rotator, delt, trap, warm ups


Incline dumbbell curls/ incline dumbbell skull crushers

3 x warm ups

25s x 15/ 40s x 15

30s x 15/ 45s x 15

35s x 15/ 50s x 15

40s x 13/ 55s x 15


HS dips/ HS preachers

1 pps +25s x 15/ 45 x 15

2 pps x14 / 60 x 15

2 pps + 25s x 15/ 70 x 15

2 pps +35s x 15/ 80 x 12

3 pps x 12/ 80 x 10


Cable pressdowns/ cable curls

100 x 15/ 70 x 15

140 x 15/ 80 x 15

180 x 15/ 90 x 15

200 x 13/ 100 x 13


Close grip bench press (slowed the pace way down on these and hammer curls and just went as heavy as possible... Arms were already smoked lol)

3 x medium to med heavy warm ups

225 x 5

235 x 5

245 x 4 + 1 forced


Alternating hammer curls (cross body w/ a little bit of cheat at the end)

3 x warm ups

65s x 8

70s x 7

75s x 6----> 40s x 8


15 min HIIT


Meal 1: mass cakes

2 scoops NO Xplode

2 scoops intra MD

Meal 2: 8 eggs, 10 oz ground beef, 10 oz sweet potato with low-carb BBQ sauced and 12 oz reduced sugar almond milk

Meal 3: 10 oz chicken and beef mix with 1 cup rice and carrots and broccoli

Meal 4: 16 oz cowboy cut sirloin and 16 oz sweet potato

Meal 5: 14 oz ground turkey with low carb BBQ sauce and veggies

[MOUNTAIN-MAN]

Re: Gusto's Journal

Killing it boss

[gusto77]

Re: Gusto's Journal

If you want to see the workout for today check out guns log. We absolutely fucking killed it. Awesome back day. Great night of eating tonight at guns house.


Meal 1: 6 whole eggs, 10 oz ground beef, 10 oz sweet potato, and 12 oz reduced sugar almond milk

Meal 2: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 3: 10 oz sirloin steak and 1 1/2 cups rice

Meal 4 through til I pass out or vomit: burgers, brats, chips, dip, cake, brownies

[MOUNTAIN-MAN]

Re: Gusto's Journal

Sweet u are a beast brother respect

[gusto77]

Re: Gusto's Journal

Brutal leg workout with guns. Killed it again today.... Or maybe he just killed me. Check out his log if interested.


Meal 1: 6 whole eggs, 10 oz sirloin, 2 cups rice, 1 brownie

Meal 2: mass cake

2 scoops NO Xplode

3 scoops intra MD

Meal 3: 14 oz ground turkey with low carb BBQ sauce, piece of s'mores pie with cream

Meal 4: 12 oz New York strip

Meal 5: probably a double cheese burger and a hot dog on wheat buns with some chips and a desert

[rnixon]

Re: Gusto's Journal

Double what lol. I bet it feels good to be strong as hell after dieting.

[gusto77]

Re: Gusto's Journal

Double what lol. I bet it feels good to be strong as hell after dieting.

It's awesome brother. All the suffering was worth so drive on bro!

[rnixon]

Re: Gusto's Journal

It's awesome brother. All the suffering was worth so drive on bro!

Sugar free jello and veggies let's do this lol

[gusto77]

Re: Gusto's Journal

Guns myself and his his strongman buddy absolutely destroyed delts and chest. Check out his log if interested.


Meal 1: 6 whole eggs, 10 oz NY strip, 2 cups rice

Meal 2: mass cake

Hyde

2 scoops intra MD

Meal 3: 12 oz New York strip and 1 1/2 cups rice

Meal 4- 5: Pizza, Stromboli, ice cream, etc lol

[gusto77]

Re: Gusto's Journal

Guns and I destroyed back again today. Tore it up. My right elbow is tweaked so next workout cycle is going to be interesting but I have a day off tomorrow and legs on wed so hopefully the flare up will subside. Check out his log if interested in seeing the work out.


Meal 1: 14 oz ground turkey with low carb BBQ

Meal 2: 4 eggs with 8 oz hamburger steak, hash brown casserole, grits, and 2 biscuits with gravy

Hyde

3 scoops intra MD

Meal 3: mass cake

Meal 4: 16 oz steak, 8 oz sweet potato, and broccoli

Meal 5: 100 whey shake

[gusto77]

Re: Gusto's Journal

AM

40 min fasting cardio


Meal 1: Mass cake

Meal 2: 14 oz ground turkey with 2 cups jasmine rice and low-carb BBQ sauce

Meal 3: 10 oz chicken on pita with lettuce and tomato and light cucumber sauce

Meal 4: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce

Meal 5: Mass cake

Meal 6: 14 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

[rnixon]

Re: Gusto's Journal

Fasted cardio is the cats ass man I love it been doing my hiit on spin bike and steady state my mountain bike around town and through the trails along ocean etc feels good to slow down and take in the beauty. Of the town...

[MOUNTAIN-MAN]

Re: Gusto's Journal

Love ur diet now bro I see u have got use to eating more proud of u and ur achievements my brother ur a insperation to all