Gusto's Journal

[gusto77]

Re: Gusto's Journal

Pretty low-key leg workout today. Hip felt jacked up, didn't have my knee wraps, and felt like I needed to take it easy anyway. Ended up being a productive workout.


Hip adductor

2 x warm ups

150 x 12 x 3


Hip abductor

2 x warm ups

150 x 12 x 3


Lying leg curls (10 sec ISO hold last rep each set)

2 x warm ups

120 x 10

140 x 10

160 x 8


Leg press

4 x warm ups

8 pps x 8 x 3

9 pps x 8


SM squat

1 x warm up

135 x 10

185 x 10

225 x 10


Leg ext/ dumbbell SL deads

1 x warm up

120 x 15/ 65s x 10 x 3


Machine calf ext

2 x warm ups

400 x 8 x 3


Meal 1: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 2: 8 oz hamburger steak, 4 whole eggs, 6 oz red potatoes, 2 slices whole wheat toast

Meal 3: 12 oz sirloin, 8 oz sweet potato

Meal 4: 50 gm whey and 1 1/2 cups kashi cereal with 2% milk

Meal 5: 4 whole eggs with cheese and whole wheat bagel

[gusto77]

Re: Gusto's Journal

Bench press

135 x 8 x 2

185 x 8

225 x 8

250 x 8

275 x 8---------> 135 x 12


Incline barbell press

135 x 10

185 x 10

225 x 10

250 x 6 x 2


Incline dumbbell fly/ stretch push ups

1 x warm up

50s x 12/ 15


Dumbbell curls

1 x warm up

25s x 20 x 3


Hammer curls

50s x 22, 10, 10


20 min light cardio



Meal 1: 50 gm whey, 1 cup kashi cereal with 2 % milk

Meal 2: 3 egg steak and cheese omelet, 1/2 cup grits, 2 slices wheat toast

Meal 3: 2 bratwurst, 8 oz sweet potato, turkey and cheese crackers, Klondike fudge crunch ice cream bar

Meal 4: 25 whey and 1/2 cup oatmeal (pre workout)

Meal 5: same as 4 (post workout)

Meal 6: 8 oz beef, 1 cup rice

[gusto77]

Re: Gusto's Journal

Lots of fun cheat meals over the weekend. Def bloated up a bit haha. back at it.

Friday:

Reverse facing pulldowns (medium neutral grip)

2 x warm ups

130 x 10

145 x 10

160 x 10, 8 (10 sec forced stretch last rep last set)


HS rows

2 pps x 10

3 pps x 10

4 pps x 8 x 2


Bent dumbbell rows

1 x warm up

60s x 10

70s x 10

80s x 10

90s x 10


Assisted wide grip pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 10 x 2


Dumbbell pullover

1 xwarm up

100s x 8 x 3


SM rack pulls

135 x 6

225 x 6

315 x 6


20 min cardio



Sat/ sun: rest



Today:

Bench press

135 x 6 x 2

185 x 6

225 x 6

275 x 6

315 x 4-----> 225 x 6----> 135 x 12


Incline barbell press

135 x 10

185 x 10

225 x 10 x 2


Dumbbell fly/ stretch push ups

1 x warm up

50s x 10/ 10 x 3


Dumbbell curls/ Burpees/ 200m jog

25s x 15/ 15/ 200m x 2


Meal 1: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 2: tuna wrap on whole wheat tortilla

Meal 3: 6 oz chicken and 1 1/2 cups rice

Meal 4: 6 oz chicken and 1 1/2 cups rice

Meal 5: 50 gm whey and 2 tbs natural PB (50 carb)

[gusto77]

Re: Gusto's Journal

Been a crazy week and in my final stages of military retirement. Been a workout or two over the last week but diet has been crap as well so not worth logging. Got back at it today. One more day in uniform!

Wide grip reverse facing pulldowns

2 x warm up

130 x 10

160 x 10 x 2 -------> 100 x 10 (last set only)


SM Bent rows

135 x 8

185 x 8

225 x 8

275 x 8ish


One arm supinated pulldowns

1 x warm up

100 x 12

130 x 12

160 x 12


HS rows

1 pps x 12

2 pps x 12

3 pps x 12

4 pps x 8


Dumbbell pull over

1 x warm up

100 x 8 x 3


Barbell hyper extensions

115 x 8 x 3


20 min cardio


Meal 1: 50 gm whey

Meal 2: 8 oz hamburger steak, 2 eggs with cheese, potatoes, 2 slices whole wheat toast, large glass orange juice

Meal 3: 8 oz pork, 8 oz sweet potato

Meal 4: 8 oz turkey, 1 1/2 cup rice

Meal 5: 50 mg whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Matrix press

1 pps x 8 x 2

2 pps x 8

2 pps + 25s x 8

3 pps x 8


Side dumbbell laterals (lifted to 10 and 2)

1 x warm up

20s x 12

25s x 12

30s x 10---> 15s x 8


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 15

145 x 15/ 15

160 x 15/ 15


Dumbbell shrugs

2 x warm ups

100s x 10 x 2


Machine dips

2 x warm ups

247.5 x 20 x 3


Incline dumbbell skull crushers

2 x warm ups

30s x 15 x 3


One arm cable kickbacks

20 x 15 x 2


20 min HIIT



Meal 1: 50 gm whey

Meal 2: 6 oz sirloin, 2 whole eggs with cheese, harvest grain and nut pancakes

Meal 3: 6 oz steak, 2 cup rice

Meal 4: 50 gm whey, 2 tbs natural PB

Meal 5: 8 oz turkey, 1 cup rice

[gusto77]

Re: Gusto's Journal

Hip abductor

2 x warm ups

150 x 15 x 3


Hip adductor

2 x warm ups

150 x 15 x 3


Lying leg curls

2 x warm ups

120 x 12 x 5 (10 sec ISO hold last rep each set)


Squats

2 x warm ups

225 x 8

275 x 8

315 x 8


Machine leg press (narrow stance toes out)

2 x warm ups

300 x 12

400 x 12 x 2


Leg ext./ machine calf ext

2 x warm ups

120 x 15/ 300 x 12 x 3


20 min cardio


Meal 1: Cheesesteak omelet, hash browns, 1 slice whole wheat toast

Meal 2: 8 oz beef, 8 oz sweet potato

Meal 3: 50 gm whey, 2 tbs natural PB

Meal 4: 8 oz beef, 8 oz sweet potato

Meal 5: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Incline dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 8

140s x 6


Decline HS press

1 x warm up

2 pps x 12

3 pps x 12 x 3


Peck deck/ machine press

1 x warm up

160 x 15/ 150 x 12

175 x 15/ 150 x 12

190 x 15/ 150 x 10


Cross bench pullover

1 x warm up

75 x 12 x 2


HS preachers

1 x warm up

70 x 12

80 x 10

90 x 8


Machine curls

1 x warm up

100 x 12 x 3-----> 60 x 10 (last set only)


20 min cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: tuna wrap on wheat

Meal 3: 8 oz beef, 8 oz sweet potato

Meal 4: 8 oz beef, 8 oz sweet potato

Meal 5: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Good fast paced high rep pumping workout today. Back was full of blood.

Reverse facing neutral grip pulldown

2 x warm ups

130 x 15 x 3


HS strength high row

1 x warm up

2 pps x 15 x 4


Bent dumbbell rows

1 x warm up

80s x 12 x 3


Assisted wide grip pull ups

(100) x 15

(80) x 15 x 2


Dumbbell pullover

1 x warm up

90 x 10 x 3

75 x 10


SM rack pulls

2 x warm ups

225 x 6

275 x 6

315 x 6


20 min cardio



Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz hamburger steak, 2 whole eggs, hash browns, biscuits with gravy, big chunky bar haha

Meal 3: 8 oz beef, 8 oz sweet potato

Meal 4: 10 oz New York Strip

Meal 5: 50 gm whey, 2 tbs natural PB (50 gm carb)

Meal 6: may do one more small meal if hungry later

[MOUNTAIN-MAN]

Re: Gusto's Journal

Incline dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 8

140s x 6


Decline HS press

1 x warm up

2 pps x 12

3 pps x 12 x 3


Peck deck/ machine press

1 x warm up

160 x 15/ 150 x 12

175 x 15/ 150 x 12

190 x 15/ 150 x 10


Cross bench pullover

1 x warm up

75 x 12 x 2


HS preachers

1 x warm up

70 x 12

80 x 10

90 x 8


Machine curls

1 x warm up

100 x 12 x 3-----> 60 x 10 (last set only)


20 min cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: tuna wrap on wheat

Meal 3: 8 oz beef, 8 oz sweet potato


Meal 4: 8 oz beef, 8 oz sweet potato

Meal 5: 50 gm whey, 2 tbs natural PB

Much respect big man that is how u get it done and that is how u eat ur a monsta

[gusto77]

Re: Gusto's Journal

2 cheat meals between now and Wed.

Thursday:

HS press/ side dumbbell laterals

1 x warm up

2 pps x 12/ 20s x 12

2 pps + 25s x 12/ 20s x 12

3 pps x 12/ 20s x 12 x 2


One arm side dumbbell lateral (leaning)

15 x 12 x 3


Reverse pec deck/ over and backs

1 x warm up

160 x 15/ 15 x 3


Incline close grip bench press

135 x 8 x 2

185 x 8

225 x 6


Dips

BW x 25 x 2


Friday: Rest



Saturday:

Hip abductor

2 x warm ups

150 x 15 x 3


Hip adductor

2 x warm ups

150 x 15 x 3


Seated leg curl

2 x warm ups

100 x 10 x 5


Leg press

4 x warm ups

6 pps x 10

8 pps x 10

9 pps x 10

10 pps x 8 x 2


Hack squats/ dumbbell SL deadlift

1 x warm up

2 pps x 10/ 65s x 10

3 pps x 10/ 65s x 10 x 2


Hip flexor/ calf raise

1 x warm

100 x 10/ 300 x 10 x 3


Stretching/ roller work/ PT


Today:

Peck deck

2 x warm ups

205 x 15 x 3


Dumbbell bench press

2 x warm ups

100s x 12 x 3


Incline matrix press

1 x warm up

2 pps x 12 x 3


Cable crossovers

1 x warm up

50 x 15 x 3


Seated dumbbell curls

2 x warm ups

30s x 12 x 3


Cable curls

1 x warm up

80 x 12 x 3


Hammer curls

1 x warm up

65s x 6 x 2


20 min Cardio



Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz chicken, 8 oz sweet potato

Meal 3: 8 oz chicken, 8 oz sweet potato

Meal 4: 8 oz chicken, 1 cup macaroni and cheese

Meal 5: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Surgery got pushed to Friday so a few more days in the gym. Was on vacation with my kids for a few days as well. Diet has been non existent lately with everything going on.

13 June:


One arm barbell rows

2 x warm ups

75 x 10

100 x 10

125 x 10 x 2


Wide grip assisted pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10 x 3


HS rows

1 x warm up

3 pps x 10 x 4


Close neutral grip pulldown/ dumbbell pullover

1 x warm up

130 x 12/ 65 x 12 x 3


Reverse pec deck/ over and backs

1 x warm up

160 x 15/ 15 x 3


Hyper extensions/ face pulls

15/ 60 x 15

15/ 70 x 15

15/ 80 x 15


20 min cardio



17 June:

Bench press

2 x warm ups

185 x 8

225 x 8

255 x 8

275 x 8 x 2


Incline barbell press

1 x warm up

225 x 8 x 5


Incline cable fly/ incline dumbbell press

40s x 12/ 50s x 12

50s x 12/ 50s x 12

60s x 12/ 50s x 12


Cable crossovers

40 x 12

50 x 12

60 x 12


Cable curls

2 x warm ups

80 x 12

100 x 12

120 x 12


Hammer concentration curls (swings? Lol)(standing no leg support.... Never done these before, love em)/ incline sit ups

1 x warm up

50s x 10/ 25 x 3



Yesterday:

Assisted wide grip pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12 x 2


HS high row

1 x warm up

2 pps x 12

2 pps + 10s x 12

2 pps + 25s x 12


Seated cable row (very strict with flex and hold for 1 sec each rep)

1 x warm up

115 x 12 x 3


Reverse facing close grip pull down

1 x warm up

115 x 12 x 3


Dumbbell row/ dumbbell pullover

1 x warm up

65s x 10/ 65 x 10 x 3


Hyperextensions

20 x 2


20 min cardio

[gusto77]

Re: Gusto's Journal

Ugh down 12 pounds already since my surgery and worse I went out of town and forgot my test. Going on a week and a half not test.

[IRON-GAME]

Re: Gusto's Journal

Ugh down 12 pounds already since my surgery and worse I went out of town and forgot my test. Going on a week and a half not test.

Man, that is a biotch! I would go nutz.

[gusto77]

Re: Gusto's Journal

Just over 2 weeks since my surgery. Feel great but can't fucking go to the gym!!!! haha really sucks. I am down 16 pounds now and look like a twig lol.

[gusto77]

Re: Gusto's Journal

Going on 3 weeks no gym.... Urge to kill rising.