Gusto's Journal

[gusto77]

Re: Gusto's Journal

Push ups/ leg raises

50/ 25

45/ 25

40/ 25


Dumbbell fly/ crunches

50s x 15/ 20

50s x 15/ 20

50s x 15/ 20


Bent lateral raise/ Dumbbell row

25s x 20/ 50s x 20

25s x 20/ 50s x 20

25s x 20/ 50s x 20


Dumbbell press/ dumbbell curl

50s x 20/ 25s x 15

50s x 20/ 25s x 15

50s x 18/ 25s x 15


Skull crusher/ air squat

60 x 25/ 35

60 x 25/ 35

80 x 20/ 35

80 x 20/ 35

[guns01]

Re: Gusto's Journal

looks like you took a page out of my book a little there gusto

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looks fine too me I love super sets

[gusto77]

Re: Gusto's Journal

Doesn't look like a whole lot in paper but I sped up the pace, ran with super sets, and got a good pump and sweat on. Heart was pumping and breathing was heavy by the end.

Air squats/ push ups

50/ 50

50/ 40

50/ 30


Walking dumbbell lunges/ leg raises

W/ 25s x 12/ 25

W/ 25s x 12/ 25

W/ 50s x 8/ 25


Arnold press/ light dumbbell shrugs

50s x 15/ 20

50s x 15/ 15

50s x 13/ 15


Diamond push ups/ strict dumbbell curls

25/ 25s x 20

25/ 25s x 20

25/ 25s x 18


Burpees

20

[guns01]

Re: Gusto's Journal

enjoy the break gusto and eat it up. a nice break and eating up will bring you back strong and reloaded so dont shy away from endulging a bit with some goodies

[guage]

Re: Gusto's Journal

enjoy vacation man.

[gusto77]

Re: Gusto's Journal

Here's for yesterday. I am now on the road with my kids and will be out of town for 2 weeks visiting family. Workout plan will be at least EOD but workouts will be ghetto creative ones as I won't be going to the gym. Brought some dumbbells and my ez curl bar with some plates. There will be more than 2 cheat meals as Chicago pizza and Italian beef are in my future but I'm not going to go too over board.

Standing alternating dumbbell curls

65s x 6

55s x 10

55s x 9

45s x 12


Seated dumbbell curls (strict form)

30s x 15

35s x 14

40s x 10

40s x 9 with drop set to 20s x 10


Concentration curls (reg style)

25s x 15

30s x 13

35s x 10

25s x 15


Standing hammer curls

1 set of run the rack 45s to 10s


Incline skull crushers

55 x 20

65 x 20

75 x 20

85 x 15

95 x 15


Hammer strength dips

1 pps x 20

2 pps x 20

2 pps + 25s x 15

2 pps + 25s x 15

3 pps x 15

3 pps x15


One arm cable pressdowns (reverse grip)

30 x 15

40 x 15

50 x 13

60 x 9

75 incline sit ups

[MOUNTAIN-MAN]

Re: Gusto's Journal

Did some heavy work and then shot for some higher rep numbers. Legs are showing progress in the mirror but mostly in the V. Lateralis. The Medialis is still looking weak so I'm going to hit some split squats, side lunges, and modified leg Ext. in my upcoming workouts. Here is an update on my diet totals for a typical day:

16 Whole Eggs
20 oz of steak and/ or chicken
2 60 gram protein shakes
3-5 tablespoons of natty peanut butter throughout the day
20- 30 oz of 1% milk
1-2 sweet potatoes
3/4- 1 1/2 cups kashi cereal
1 banana
1 lemon
veggies
NO Xplode
Creatine
Glutamine


Seated barbell press

225 x 6

205 x 8

205 x 7

185 x 10

135 x 15


Seated Arnold presses

50s x 20

60s x 14

70s x 10


Seated side dumbbell lateral (strict form)

20s x 20

20s x 18

20s x 17

20s x 14


One arm Side cable lateral

20 x 15

20 x 13

20 x 12


Reverse pec deck

130 x 25

175 x 20

205 x 13

175 x 17


Smith machine shrugs (very close grip w/ 1- 2 sec squeeze at top)

135 x 15

135 x 15

185 x 12

185 x 12

225 x 10

225 x 10


25 min light cardio

Nice real dedication brother

[gusto77]

Re: Gusto's Journal

Did some heavy work and then shot for some higher rep numbers. Legs are showing progress in the mirror but mostly in the V. Lateralis. The Medialis is still looking weak so I'm going to hit some split squats, side lunges, and modified leg Ext. in my upcoming workouts. Here is an update on my diet totals for a typical day:

16 Whole Eggs
20 oz of steak and/ or chicken
2 60 gram protein shakes
3-5 tablespoons of natty peanut butter throughout the day
20- 30 oz of 1% milk
1-2 sweet potatoes
3/4- 1 1/2 cups kashi cereal
1 banana
1 lemon
veggies
NO Xplode
Creatine
Glutamine


Seated barbell press

225 x 6

205 x 8

205 x 7

185 x 10

135 x 15


Seated Arnold presses

50s x 20

60s x 14

70s x 10


Seated side dumbbell lateral (strict form)

20s x 20

20s x 18

20s x 17

20s x 14


One arm Side cable lateral

20 x 15

20 x 13

20 x 12


Reverse pec deck

130 x 25

175 x 20

205 x 13

175 x 17


Smith machine shrugs (very close grip w/ 1- 2 sec squeeze at top)

135 x 15

135 x 15

185 x 12

185 x 12

225 x 10

225 x 10


25 min light cardio

[MOUNTAIN-MAN]

Re: Gusto's Journal

He'll of a workout gusto if ur worried about the eq then do the test and tren cycle that is the combo I would run with

[gusto77]

Re: Gusto's Journal

Good workout today. Still slowly easing up on the deadlifts but I'm happy I'm doing them again. On my dumbbell rows I'm considering letting myself use wrist straps on that one lift.... the 140s didn't feel all that heavy with respect to the lift but my grip kept failing me. I had every intention of doing 3 sets of 6- 10 on the pull ups but man did my body feel heavy when I got to those.... switched up the plan and just kept going till I hit 20 total. On kind of a side note I'm starting to feel the breathing get heavier and as you can see on my labs my hematocrit is slightly elevated. I lasted about 10 weeks on my last blast at a significant NPP dose, once I lowered it to below 200 my breathing normalized. That being said I had planned on using EQ in my winter bulker but If I'm that sensitive to the NPP I'm a little worried about putting EQ into my system and then having such a long ester sitting in my body if my hematocrit and BP go through the roof. I'm thinking of maybe instead running higher dose test, say 875/ wk, and then running it with tren A at 350/ wk for as long as I can tolerate the tren. Vets let me know what you think of that.


Deadlifts

225 x 6

275 x 6

315 x 4

365 x 3


Hammer strength rows

3 pps x 15

4 pps x 12

5 pps x 6

4 pps x 11

4 pps x 9


Hammer strength high rows

2 pps x 15

2 pps x 15

2 pps x 15

2 pps + 25s x 7

2 pps + 25s x 7


One arm dumbbell rows

140s x 7

140s x 7

140s x 6


Close grip pull ups w/ parallel grip

BW x 6

BW x 5

BW x 3

BW x 2

BW x 1

BW x 1

BW x 1

BW x 1


One arm low cable rows with good squeeze

55 x 10

55 x 10

55 x 10


25 min light cardio

[gusto77]

Re: Gusto's Journal

Wouldn't be much of a log if I didn't log my failures. Had 2 cheat meals this weekend and went way over the top on both of them. I'm talking ate the whole pizza (twice) and whole box of cookies over the top. Today was a good workout but the amount of distractions in the gym today through my focus off a bit. And when I say distractions I mean hot tail.... seriously, usually it helps my focus but it was out of control today... I love yoga pants. My legs must be growing because my boxer briefs are starting to creating a tourniquet effect and chaffing me pretty good when I do my cardio.


Incline barbell press

300 x 5

275 x 8

250 x 9

225 x 9 + 1 forced


Flat dumbbell bench

105s x 12

115s x 7

120s x 6


Flat dumbbell fly

60s x 12

70s x 10

80s x 6 + 3 dumbbell presses


Hammer strength incline presses

2 pps x 15

3 pps x 8

2 pps + 25s x 11

2 pps + 25s x 9


Hammer strength ISO wide chest press

2 pps x 15

2 pps x 15

2 pps x 15


Pec deck

160 x 20

205 x 20

250 x 11 + triple drop set


Incline sit ups x 70


25 min light cardio

[guns01]

Re: Gusto's Journal

the aromasin could be keeping those enzymes up as well. i didnt think about that. jump on the support and that lemon and you should come back down pretty good. also keep in mind the solvents used in our supplements can also elevate us a bit also. those numbers are by far from bad though but still need to ease them down a bit lol

[gusto77]

Re: Gusto's Journal

Ok here's my labs everyone. Drawn 72 hrs after last test c inj. And 24 hours after last prop, NPP, and masin dose. The elevated RDW could be a sign of B12 and folic acid deficiency or potentially iron so I'm going to get back on a good multivitamin. I will be adding one whole squeezed lemon to my diet each day along with getting back on cycle support hopefully bring those liver enzymes down. I feel like 12.5 of aromasin ed should be enough to keep my estrogen in check and while I'm not experiencing any estro sides it does puzzle me that they're that elevated. Maybe I should've taken my dose before I got Labs drawn.

image.jpg

[MOUNTAIN-MAN]

Re: Gusto's Journal

Logs are looking great bro thanks