Gusto's Journal

[IRON-GAME]

Re: Gusto's Journal

Hell ya bro!

[gusto77]

Re: Gusto's Journal

2 great days in the gym. Feels awesome to be back at it.


Yesterday

Incline dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 6 x 2


Decline HS press

1 x warm up

2 pps x 10

3 pps x 10 x 3


Pec deck (10 reps with 2 sec contraction then 10 pumping reps)/ stretch push ups

1 x warm up

160 x 20/ BW x 10 x 3


Machine curls

2 x warm ups

100 x 10 x 3


HS preachers

45 x 10

70 x 8 x 2


Hammer grip concentration curl

1 x warm up

60 x 8 x 2


Hanging leg raises

15 x 2


20 min cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Intra- 70 vitargo, 2 scoops aminos

Meal 2: 8 oz chicken on pita with veggies

Meal 3: 8 oz chicken nachos with low fat cheese and sour cream

Meal 4: 50 gm whey, 1 1/2 cups kashi cereal with almond milk, 3 tbs natural PB



Today:

Assisted pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 6----> (100) x 10


Tbar rows

2 x warm up

150 x 8

200 x 8 x 2


HS high rows

1 x warm up

2 pps x 12 x 2

2 pps + 25s x 12

2 pps + 25s x 8----> 2 pps x 5----> 1 pps x 12


Dead stop one arm dumbbell rows

1 x warm up

100 x 8

150 x 6 x 2


Dumbbell pullover

1 x warm up

100s x 8

75s x 12 x 2


SM rack pulls

1 x warm up

225 x 8 x 3


20 min cardio (pm)


Meal 1: 50 gm whey, 2 tbs natural PB

Intra: 70 vitargo, 2 scoops aminos

Meal 2: 4 whole eggs with cheese and bacon, 6 oz white potatoes

Meal 3: 8 oz chicken nachos with low fat sour cream and cheese

Meal 4: 8 oz sirloin, 8 oz loaded baked potato, double chocolate ice cream cone, 6 small chocolate chip cookies

Meal 5: 50 gm whey

[gusto77]

Re: Gusto's Journal

Good work! Luv u buddy.

Thanks Trixie. Love you too!

[Trixie]

Re: Gusto's Journal

Good work! Luv u buddy.

[gusto77]

Re: Gusto's Journal

First day of squats in over 7 weeks. Took it easy and took my time getting stretched out. Still felt quite wobbly but a good workout overall. Diet has pretty much been on par with today. Been eating out a lot because I've been really busy but eating good gains meals haha.


Tuesday:

Diverging lat pulldown

2 x warm ups

130 x 12

170 x 12

210 x 10, 8 -----> 130 x 8


Seated machine row

1 x warm up

130 x 12

150 x 12

170 x 12 x 2


Kettle bell rows

1 x warm ups

50s x 12 x 3


One arm Supinated pulldowns

1 x warm up

110 x 12

130 x 12 x 2


EZ bar pullover

1 x warm up

85 x 8 x 3


Hyper extensions

15 x 3



Wednesday:

Dumbbell press

2 x warm up

60s x 8

80s x 8

100s x 7


Machine lateral raises

1 x warm up

80 x 15

110 x 10 x 2----> 65 x 10


Bent dumbbell lateral/ dumbbell shrug

1 x warm up

25s x 15/ 90s x 8 x 2


Rope cable pressdowns

1 x warm up

50 x 15

65 x 12

80 x 10----> 42.5 x 10


Close grip bench

135 x 8 x 2

185 x 6 x 2


Dips

BW x 30



Today:

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

90 x 8

100 x 8 x 2----> 60 x 8 + 10 sec ISO hold


Squats

135 x 8

185 x 8

225 x 8 x 2


Leg press

2 x warm ups

4 pps x 10

6 pps x 10 x 2


Sissy squats/ straight leg DB deadlifts

BW x 12/ 60s x 8 x 3


HS calf presses

2 x warm ups

4 pps x 15 x 3


Meal 1: 50 gm whey, 2 tbs natural PB

70 vitargo, 2 scoops aminos

Meal 2: 8 oz cheese and guacamole burger on wheat bun with sweet potato fries

Meal 3: 8 oz sirloin, 8 oz loaded baked potato

Meal 4: 8 oz sirloin, 8 oz sweet potato

Meal 5: 50 gm whey, 3 tbs natural PB

[gusto77]

Re: Gusto's Journal

Vitargo is carbs. Mixed with aminos it makes for a great intra workout drink. I prefer intra MD much better but needed a quick buy that i didn't have to order so I'm using it for now. Im a big fan of the intra workout nutrition.

[qhams]

Re: Gusto's Journal

Intra- 70 vitargo, 2 scoops aminos

What is vitargo? I just can't pull the trigger on amino acids. As cheap as I am it just adds another weekly expense. LOL I guess in my mind I figure eat the shit out of some protein and your amino acids will be there, but I have always wanted to add them into my workouts. I did for a while a ways back but couldn't remember if the results were good. AT that time I had alot of health issues so I couldnt really train that hard.

[gusto77]

Re: Gusto's Journal

will update log tomorrow. Love my new puppy but she's a handful.

[BABY1]

Re: Gusto's Journal

glad to see you back at it

[gusto77]

Re: Gusto's Journal

Legs are freaking smoked after saturday. 6 weeks out of the gym.... haven't been this sore in awhile. Couple of cheats this weekend.

Saturday

Hip abductor

2 x warm ups

150 x 10 x 3


Hip adductor

2 x warm ups

150 x 10 x 3


Lying leg curls

2 x warm ups

100 x 10

110 x 10

120 x 10


Leg presses

2 x warm ups

4 pps x 8

6 pps x 8 x 2


SM squats

1 x warm up

185 x 8

225 x 8 x 2


Leg extensions/ calf raises

1 x warm up

100 x 10/ 250 x 10

120 x 10/ 310 x 10

140 x 10/ 310 x 10



Today

Bench press

2 x warm ups

185 x 8

225 x 8

255 x 6 x 2


Decline HS press

1 x warm up

2 pps x 10

2 pps + 10s x 10

2 pps + 25s x 10ish


Incline dumbbell fly/ incline twist press

1 x warm up

35s x 10/ 8 x 3


Hammer curls

1 x warm up

40s x 10 x 3


Nautilus preacher curls

50 x 15

65 x 12


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz chicken, 8 oz sweet potato

Intra- 70 vitargo, 2 scoops aminos

Meal 3: Thai chicken and rice

Meal 4: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Not much of an appetite today but that cake was damn good lol.


HS press

2 x warm ups

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 8 x 2


Side dumbbell laterals

1 x warm up

15s x 12

20s x 12

25s x 12-----> 15s x 8-----> 10s x 8


Bent dumbbell laterals

1 x warm up

20s x 12

25s x 12 x 2


Dumbbell shrugs

2 x warm ups

80s x 8 x 2


Dips

BW x 20 x 2


Incline dumbbell skull crushers/ diamond push ups

1 x warm up

30s x 12/ 10

30x 12/ 8 x 2


20 min cardio



Meal 1: Steak and cheese omelet, harvest grain pancakes

Intra: 2 scoops vitargo w/ one scoop alpha aminos

Meal 2: 50 gm whey

Meal 3: 8 oz sirloin, 8 oz sweet potato, 1 slice cookie dough ice cream cake

Meal 4: 50 gm whey, 2 fresh beef and shrimp rice/ lettuce wrap

[qhams]

Re: Gusto's Journal

Everything is looking good man.

[gusto77]

Re: Gusto's Journal

I love the gym... so happy to be back in it.

Assisted wide grip pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 4------> (80) x 10


HS rows

1 x warm up

2 pps x 10

3 pps x 10, 9, 8


Close neutral grip pulldowns

1 x warm up

130 x 12 x 3 -----> 85 x 8 + 10 sec stretch (last set only)


Bent dumbbell rows

1 x warm up

80s x 8

90s x 8 x 2


Dumbbell pullover

1 x warm up

75 x 10 x 3


SM rack pulls

1 x warm up

225 x 6

275 x 6


20 min light cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz chicken, 8 oz sweet potato

Meal 3: 8 oz chicken, 1 1/2 cups rice, 2 tbs natural PB

Meal 4: 50 whey, 1 1/2 cups kashi cereal with almond milk

Meal 5: 8 oz chicken, 1 1/2 cups white rice

[gusto77]

Re: Gusto's Journal

Back at it, back in it. Pretty low key but felt great.


Incline barbell press

135 x 8 x 2

185 x 8 x 2

225 x 8


Bench press

135 x 8

185 x 8

225 x 8 x 2


Cable crossovers/ stretch push ups

1 x warm up

40 x 12/ 15

50 x 12/ 15

60 x 12/ 10


Incline dumbbell curls

1 warm up

25s x 15, 12, 12


Hammer grip concentration curls/ incline sit ups

1 x warm up

50 x / 25 x 3


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz ground chicken, 1 1/2 cups rice

Meal 3: 8 oz ground chicken, 8 oz sweet potato

Meal 4: 8 oz ground chicken, 8 oz sweet potato

Meal 5: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

urge to kill rising. 10 days til gym time