Gusto's Journal

[gusto77]

Re: Gusto's Journal

Really good workout today. T-bar rows and rack pulls were a little rough on the low back but nothing unmanageable.



HS rows

1 pps x 10 x 2

2 pps x 10

3 pps x 10

4 pps x 10

4 pps x 10

4 pps + 25s x 6-----> 4 pps x 6-----> 3 pps x 6/ 10 sec stretch



Dumbbell pullover

1 x warm up

100 x 10

110 x 10

110 x 10

110 x 10



Tbar rows

2 x warm ups

150 x 12

175 x 10

200 x 8

225 x 6



Wide grip pull down (didn't have a partner on these to help me with a forced stretch on each rep so I just exaggerated the stretch on each rep and did a 10 second hard stretch at the end of each set)

1 x warm up

160 x 8

175 x 8

190 x 7.5



SM rack pulls

3 x warm ups

4 pps x 5 x 4



SM shrugs (2 sec contraction each rep.... I know the weight looks a little light by this point my low back was pretty tight so I didn't go overboard. 185 actually ended up being almost a perfect weight with the contractions on each rep. Really really good burn)

2 x warm ups

185 x 15 x 3



Meal 1: PB & J protein cake

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 48 oz gatorade

Meal 2: Meat lovers pizza, 2 lava cakes

Meal 3: 12 oz beef, 2 tbs coconut oil, choc/ PB quest bar

Meal 4: 12 oz grilled chicken, 1 1/2 cups rice

Meal 5: 75 gm whey, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meat lovers pizza and lava cakes nice yummy

[guns01]

Re: Gusto's Journal

ummmm lava cakes. making a mental note on that one for this weekend maybe

[gusto77]

Re: Gusto's Journal

Hauled ass through this workout which made for a nasty burn and the most painful insane quad pump I’ve ever had. Those leg curl supersets were brutal at that pace and I swore my hams were going to cramp at any moment.



Rumble roll/ leg ext warm ups



Hip Abductor

3 x warm ups

170 x 12

190 x 12

210 x 12



Hip adductor

3 x warm ups

160 x 12

180 x 12

200 x 12



Hip flexor/ front relaxed

1 x warm up

130 x 15/ 10

145 x 15/ 10

160 x 15/ 10

160 x 15/ 10



Seated leg curl/ lying leg curl

1 x warm up

80 x 15/ 100 x 8

80 x 15/ 100 x 8

70 x 15/ 90 x 8

70 x 15/ 90 x 8

70 x 15/ 90 x 8



Leg press

1 pps x 20

2 pps x 20

3 pps x 20

4 pps x 20

5 pps x 20

6 pps x 20



Leg ext/ air squats (wide, narrow, repeat)

2 x warm ups

120 x 15/ 15

120 x 15/ 15

140 x 12/ 15

140 x 12/ 15



Roller work/ stretch



Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk

Meal 2: 16 oz grilled chicken, 2 cups white rice

Meal 3: PB&J protein cake

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz gatorade

Meal 4: 12 oz cheeseburger, quest bar

Meal 5: 16 oz grilled chicken, 1 1 1/2 cups kashi cereal in almond milk

[gusto77]

Re: Gusto's Journal

Killer pump today.



Standing alternating dumbbell curls/ EZ bar curls

35s x 8/ 75 x 6

40s x 8/ 85 x 6

45s x 8/ 85 x 6

45s x 8/ 85 x 6



One arm dumbbell preachers

30 x 10 x 3



Reverse curls

55 x 25, 20, 15, 10 (20 sec rest each set)



Bent over rope extensions

40 x 20 x 2

60 x 12

60 x 12

70 x 12

80 x 12



Seated HS dip machine

1 pps x 8

2 pps x 8

2 pps + 25s x 8

2 pps + 35s x 8

2 pps + 35s x 8

3 pps x 8

3 pps + 10s x 8



SM close grip press

135 x 8

155 x 8

185 x 8

205 x 8

205 x 8

225 x 8

245 x 8



Standing calf raises/ hanging leg raises

3 x warm ups

390 x 10/ 15

400 (whole stack) x 10/ 15

400 x 10ish/ 15

400 x 9/ 15



20 min light cardio

Stretching



Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal with almond milk

Meal 2: 14 oz guacamole cheeseburger and sweet potato fries

Preworkout

2 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade

Meal 3: 16 oz sirloin, 8 oz baked potato, 1 piece toast, 1 quest bar (30 minutes after.... My appetite is kicking! Love it)

Meal 4: 16 oz ground turkey, 1 1/2 cups rice

Meal 5: 6 whole eggs

[gusto77]

Re: Gusto's Journal

Great pump and heavy workout today. Actually smoked me quite a bit for a secondary day.



Supinated close grip seated cable rows

3 x warm ups

175 x 12

205 x 10

235 x 8



One arm dumbbell rows

1 x warm up

120 x 12

140 x 10

160 x 8



Wide grip assisted chins

1 x warm up

(80) x 12

(60) x 10

(40) x 8ish



Supinated close grip reverse facing pull downs

1 x warm up

130 x 12

160 x 10

175 x 8



Cable face pulls

1 x warm up

120 x 12

160 x 10

205 x 8



Dumbbell pullover (I was pretty smoked by this point and my left elbow was on fire so I kept it kind of light)

1 x warm up

100 x 12

100 x 10

100 x 8



Hyperextensions

20 x 3



Roller work and stretching



Meal 1: ham and cheese omelet and whole wheat pancakes

Meal 2: 12 oz chicken with lettuce tomatoes light mayo on pita bread

Meal 3: 75 gm whey, 1/4 cup cream of rice with dark chocolate and 2 tbs natural PB

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade

Meal 4: 16 oz steak, 8 oz sweet potato

Meal 5: 6 whole eggs

[gusto77]

Re: Gusto's Journal

Great workout. Leg presses smoked me.



Seated leg curl (hams were still smoked from that superset earlier in the week!)

3 x warm ups

110 x 10

110 x 10

110 x 10

110 (partials) x 21



SM squat

135 x 10

155 x 10

175 x 10

205 x 10

235 x 10

275 x 10 (back started tightening up bad on this set)

305 x 6/ 4 partials


Leg press

2 pps x 15

3 pps x 15

4 pps x 15

5 pps x 15

6 pps x 15

7 pps x 15

8 pps x 10 (1.25s)

8 pps x 10 (1.5s)

8 pps x 10 (1.75s)

8 pps x 20



Single leg lying leg curls/ Bulgarian split squats

1 x warm up round

60 x 8/ 65 x 8

70 x 8/ 65 x 8

80 x 8/ 65 x 8

90 x 8/ 65 x 8



Hip abductor/ hyperextensions

3 warm ups on abductor

200 x 12/ 15

200 x12 / 15

200 x 12/ 15



Rolling/ stretching



Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade

Meal 2: 10 oz chicken (I was running late for a dental appointment so I just had to choke something down real quick post workout)

Meal 3: 10 oz cheeseburger on wheat bun

Meal 4: Deep dish pepperoni pizza (this was an extremely high calorie cheat so I kept it to 4 meals today)

[gusto77]

Re: Gusto's Journal

Strong today. Had one or even two more in the tank on those 150s. Next stop... 160s I was running around all over the place today so not the greatest day of eating but not bad.



Dumbbell bench press

30s x 15

40s x 15

60s x 8

80s x 8

100s x 8

120s x 8

140s x 8

150s x 8



Incline matrix press

1 pps x 12

2 pps x 10/ 5 partials

2 pps + 25s x 8/ 4 partials

3 pps x 6/ 3 partials

3 pps + 25s x 4/ 5 partials



Pec deck/ push ups (this was a crazy burn and the pump that came with it was insane. First 10 reps had a 2 sec contraction, last 10 were pumping)

1 x warm up

160 x 20/ 35

160 x 20/ 22

160 x 20/ 19

160 x 20/ 16

160 x 20/ 15



Reverse pec deck

2 x warm ups

130 x 15

145 x 15

160 x 15

175 x 15



Dumbbell laterals (3/4 reps)

2 x warm ups

50s x 10

50s x 10

45s x 10

45s x 10



Front dumbbell raises

25s x 10

30s x 10

30s x 10

30s x 10



Meal 1: 75 gm whey, 1 cup oatmeal

Meal 2: 16 oz ground turkey, 2 cups rice

Meal 3: 40 gm muscle milk shake

Meal 4: 10 oz sirloin, sweet potato fries

Meal 5: 10 oz shrimp, broccoli

Meal 6: 5 whole eggs

[gusto77]

Re: Gusto's Journal

Busy busy travel day for work tomorrow and I knew I wasn't going to be able to hit the gym. Worked out today but restricted to doing a garage work out so I made the most of it. Tried to mimic the scheduled work out as best I could but because it was a back day I was limited with what I could do. Actually had a great workout though. Low back was definitely very tight with those barbell rows but I got it done.


Bent barbell rows (1 sec contraction each rep)

3 x warm ups

185 x 10

205 x 10

225 x 10

245 x 6----> 225 x 6-----> 185 x 6 + 10 sec hanging stretch



Ez bar pullovers (very slow and controlled)

65 x 10

85 x 10

95 x 10

105 x 10

105 x 10



Bent dumbbell rows

55s x 25 x 4



Neutral grip pull ups (these were difficult at this point but tried to give a very deliberate contraction each rep)

BW x 5-----> assisted x 8

BW x 5-----> assisted x 8

BW x 4-----> assisted x 8



Straight leg deads

135 x 15

185 x 12

205 x 10



Meal 1: 5 whole eggs

Meal 2: deep dish pizza, chocolate ice cream cone

Meal 3: 14 oz ground turkey, 2 cups rice

Preworkout

3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade

Meal 4: 50 gm muscle milk shake

Meal 5: 12 oz cheeseburger

Meal 6: 5 whole eggs

[gusto77]

Re: Gusto's Journal

Pretty easy secondary leg workout today. Had to make some slight modifications as I'm away for work and the gym was missing some equipment. 99% sure I accidentally took too much Preworkout and that was not cool.



Seated leg curl

3 x warm ups

130 x 15 x 6



Machine leg press

110 x 10

190 x 10

270 x 10

350 x 10

405 x 10 x 2



SM squat

135 x 10

185 x 10

205 x 10

225 x 10

245 x 10



Single leg extension

90 x 10/ 15 sec stretch/ 10 quad flexes

70 x 10 x 3/ 15 sec stretch and 10 quad flexes after each set



Machine calf extension

110 x 10/ 10 sec stretch

190 x 10/ "

270 x 10/ "

350 x 10ish/ "

290 x 10/ "

BW calf raise x 20



Stretch and foam roll



Meal 1: 6 whole eggs, 8 oz hamburger, hash browns, grits

Meal 2: 10 oz NY strip, 4 oz grilled shrimp, loaded baked potato, asparagus

Preworkout

3 scoops Intra MD, 5 gm creatine, 50 oz Gatorade

Meal 3: BSN true mass

Meal 4: 12 oz NY strip, 6 oz lobster tail, loaded baked potato, okra

Meal 5: BSN true mass

Meal 6: quest bar

[gusto77]

Re: Gusto's Journal

Standing dumbbell curls/ machine curls

35s x 10/ 70 x 6(3)

35s x 10/ 70 x 6(3)

35s x 10/ 70 x 6(3)

35s x 10/ 70 x 6(3)



Cheat bar curls

100 x 10 x 3



Reverse curls

50 x 15

60 x 15

70 x 15

70 x 15



V bar ext

2 x warm ups

80 x 15

95 x 15 x 3



Incline Tate press (don't know how I feel about these yet)

20s x 8

30s x 8

40s x 8

50s x 8

60s x 8

70s x 8



JM floor press (this was supposed to be as many sets as you could do until you hit six reps with very limited rest in between sets but my elbow started burning fierce and I was running out of time in the gym anyway)

110 x 10 x 4



Meal 1: 6 whole eggs, 8 oz hamburger steak, hashbrowns, grits

Meal 2: BSN true mass

Preworkout

2 scoops Intra MD, 5 gm creatine, 60 oz gatorade

Meal 3: 8 oz sirloin, 3 whole eggs, 6 oz sweet potato, Mac & cheese, cornbread

Meal 4: 1/2 lb cheeseburger, baked potato

Meal 5 BSN true mass

[Trixie]

Re: Gusto's Journal

Keep up the good work gusto. Luv Ya!
~Trixie~

[BABY1]

Re: Gusto's Journal

How's training going here?

[gusto77]

Re: Gusto's Journal

Training is good!!! Diet sucks but I'm actually working out more than I was before to try and keep the bloat off haha. Will start logging again tomorrow!

[gusto77]

Re: Gusto's Journal

Diet is just whatever right now. Plan on hopping back on a sensible plan here once work tempo settles down. On trt at 200mg/ wk. Hip pain is a lot better but still comes and goes. Has gotten better with weight loss and mobility exercises. Next few days will be all hiking and running.


Lying Leg curls (free weight)

4 x warm ups

80 x 10

90 x 10 x 2


Squats

3 x warm ups

185 x 8

225 x 8

275 x 6

300 x 4----> 135 x 10


Walking Lunges/ dumbbell SL deadlifts

50s x 8 x 3/ 50s x 8 x 3


Leg ext (free weight)

3 x warm ups

115 x 12 x 3


Burpees x 30


Stretch/ roll