Gusto's Journal

[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

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

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

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

Seated dumbbell press

3 x warm ups

80s x 8

100s x 8, 6


Seated side dumbbell laterals

1 x warm up

20s x 15

30s x 12

40s x 8-----> 15s x 12


Reverse pec deck/ over and backs

1 x warm up

145 x 15/ 15

160 x 15/ 15

175 x 15/ 15


Dumbbell shrugs

2 x warm ups

100s x 8 x 2


Incline dumbbell skull crushers/ diamond push ups

2 x warm ups

30s x 12/ 15

40s x 12/ 15

50s x 11/ 15


Machine dips

1 x warm up

247.5 x 20


Hanging leg raises

15 x 3


20 min HIIT


Meal 1: 50 gm whey and 2 tbs natural PB

Meal 2: 4 whole eggs with cheese and 4 strips of bacon, whole wheat bagel

Meal 3: 6 oz steak and 1 cup rice, 25 gm whey

Meal 4: 6 oz steak and 1 cup rice

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

Meal 6: 4 whole eggs with cheese, whole wheat bagel

[gusto77]

Re: Gusto's Journal

Wide grip reverse facing pull downs

2 x warm up

130 x 10

145 x 10

160 x 10 x 2 + 10 sec ISO hold last set


HS high rows

1 x warm up

2 pps x 8

2 pps + 25s x 8

3 pps x 8 x 2



Close grip SM bent rows

135 x 10

185 x 10

225 x 10

275 x 6


One arm Supinated pull downs

1 x warm up

100 x 12

130 x 12

160 x 12


Dumbbell pull over

1 x warm up

100 x 8 x 3


Hyper ext/ incline sit ups

20/ 20 x 3


20 min cardio


22 pull ups (took awhile haha)


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

Meal 2: 8 oz beef, 8 oz sweet potato

Meal 3: 4 whole eggs, 1 1/2 cups Kashi cereal with almond milk

Meal 4: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 5: 8 oz turkey, 8 oz sweet potato

[gusto77]

Re: Gusto's Journal

Rested today. Im gonna try to do legs tomorrow but wow my back and hip is screaming. Think those 22 reps challenge sets i have been doing have worn them out. Appetite is through the roof right now i imagine due the weight loss and increased metabolism.

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

Meal 2: 8 oz beef, 2 bratwurst (no buns), 8 oz sweet potato, raw green beans, 1/2 can siracha almonds

Meal 3: 8 oz beef, 2 cups Kashi cereal, 2 cups almond milk, 2 tbs natural PB

Meal 4: 4 whole eggs with cheese and 2 slices bacon, wheat bagel, 6 oz yogurt

Meal 5: 50 gm whey with 2 tbs natural PB

May do one more tonight if i get hungry again haha

[gusto77]

Re: Gusto's Journal

dSupposed to be legs today but after 5 warm up sets my hip wasn't cooperating and my flexors were screaming. Woke up from a nap today craving carbs so i went a bit overboard on that midday meal haha.


Bench press

3 x warm ups

225 x 18/ 3

225 x 10

250 x 8 x 2


Incline barbell press

135 x 10

185 x 10

225 x 8 x 2


Dumbbell fly

1 x warm up

50s x 12 x 3


Dumbbell curls

1 x warm up

25s x 20 x 3


Hammer curls/ hanging leg raises

1 x warm up

50s x 8/ 15 x 3


Meal 1: 50 gm whey and 2 tbs natural PB

Meal 2: chicken fajita omelet and harvest grain pancakes

Meal 3: 1'slice pizza, 1/2 can siracha almonds, 1 1/2 cups kashi cereal in almond milk, 12 choc chip cookies

Meal 4: 8 oz turkey

Meal 5: 8 oz turkey

[gusto77]

Re: Gusto's Journal

Ate like crap today. Planned cheat day but went a bit overboard. Back at it tomorrow.

Yesterday:

Dips

3 x warm ups

BW + 120 x 8----> BW x 14 (22)

BW x 20 x 3


Skull crushers/ close grip bench press

75 x 12/ 12

95 x 12/ 12

115 x 10/ 10

135 x 5/ 10


One arm cable kickbacks

1 x warm up

30 x 10

40 x 8 x 2


Reverse pec deck/ over and backs

1 x warm up

145 x 15/ 15 x 3


SM upright rows (only 45 sec rest between sets)

95 x 12

115 x 10

135 x 8


HS press/ side dumbbell laterals

1 x warm up

2 pps x 10/ 20s x 10 x 2

3 pps x 6/ 20s x 10


20 min HIIT


Meal 1: 50 gm whey

Meal 2: steak and cheese omelet and harvest grain pancakes

Meal 3: 3 whole eggs with cheese, wheat bagel

Meal 4: 75 gm whey, 3 tbs natural PB



Today: rest

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

Meal 2: turkey and cheese sandwich

Meal 3: tuna bacon and cheese wrap

Meal 4: ham and cheese sandwich and chips

Meal 5: meat lovers pizza, coffee lovers ice cream

[gusto77]

Re: Gusto's Journal

Felt pretty good today. These 22 rep challenges at the beginning tend to smoke me for the rest of my workout but its for a good cause.


Tbar rows

4 x warm ups

250 x 6-----> 185 x 16 (22)

150 x 10 x 3


Wide grip assisted pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10

BW x 5-----> (80) x 8


Supinated seated cable rows

1 x warm up

145 x 10

160 x 10

175 x 10


Supinated close grip pull down

1 x warm up

145 x 10 x 3


SM rack pulls

1 x warm up

225 x 6

275 x 6

315 x 6



Meal 1: 50 gm whey (low carb)

Meal 2: 8 oz turkey, 1 1/2 cups rice

Meal 3: 50 gm whey, 2 tbs natural PB (50 carb total)

Meal 4: 4 whole eggs with cheese, wheat bagel

Meal 5: 1/2 lb cheeseburger with bacon

[gusto77]

Re: Gusto's Journal

That's not much to eat no wonder you feel bad. We all have our lean down problems. Are you Casino pool worthy with Rake and I? I bet you are. Much love

Yeh I think so. Got a 4 pack going on but my waist is still tiny. No flab hanging and pretty solid top and bottom. Hope you all are well!!!

[Trixie]

Re: Gusto's Journal

Strength was in the tank today so Im going to try to make a conscious effort to up my calorie and carb intake a bit. Im looking nice and lean and have lost about 6 or 7 pounds but feeling a bit like a ***** today haha.

Dumbbell press

4 x warm ups

150s x 3 (fail haha)

120s x 11----> 100s x 6----> 80s x 5

100s x 10 x 3


Incline SM press

135 x 10 x 2

185 x 10

225 x 10

275 x 5----> 225 x 5----> 135 x 10


Incline matrix press (stretch, explode, 2 sec squeeze, slow neg)

1 x warm up

2 pps x 8

2 pps + 25 x 7, 6ish


Pec deck

1 x warm up

205 x 15

250 x 12

300 x 8 x 2----> 175 x 12 (last set only)


Machine curls

2 x warm ups

120 x 10

140 x 10

160 x 8


One arm dumbbell preachers/ incline sit ups

1 x warm up

30 x 10/ 20 x 2

40 x 10/ 20


Hammer curl burn out

25s x 28


25 min cardio


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz chicken on pita with light sauce

Meal 3: 4 whole eggs with cheese and 2 strips bacon, wheat bagel

Meal 4: 8 oz turkey and 1 cup rice

Meal 5: 50 gm whey (50 carb)

That's not much to eat no wonder you feel bad. We all have our lean down problems. Are you Casino pool worthy with Rake and I? I bet you are. Much love

[gusto77]

Re: Gusto's Journal

Strength was in the tank today so Im going to try to make a conscious effort to up my calorie and carb intake a bit. Im looking nice and lean and have lost about 6 or 7 pounds but feeling a bit like a ***** today haha.

Dumbbell press

4 x warm ups

150s x 3 (fail haha)

120s x 11----> 100s x 6----> 80s x 5

100s x 10 x 3


Incline SM press

135 x 10 x 2

185 x 10

225 x 10

275 x 5----> 225 x 5----> 135 x 10


Incline matrix press (stretch, explode, 2 sec squeeze, slow neg)

1 x warm up

2 pps x 8

2 pps + 25 x 7, 6ish


Pec deck

1 x warm up

205 x 15

250 x 12

300 x 8 x 2----> 175 x 12 (last set only)


Machine curls

2 x warm ups

120 x 10

140 x 10

160 x 8


One arm dumbbell preachers/ incline sit ups

1 x warm up

30 x 10/ 20 x 2

40 x 10/ 20


Hammer curl burn out

25s x 28


25 min cardio


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz chicken on pita with light sauce

Meal 3: 4 whole eggs with cheese and 2 strips bacon, wheat bagel

Meal 4: 8 oz turkey and 1 cup rice

Meal 5: 50 gm whey (50 carb)

[gusto77]

Re: Gusto's Journal

Been out of town and busy for a few days. Today sucked. Have lost some weight so i tried to come off my prilosec and had been fine for almost 3 days and then it hit me full force when i got to the gym. Happy overall though. My diet goal is currently just to kind of run a low key bodybuilder style diet and i eat more when I’m hungry and less when I’m not so much. One to two cheats a week. Consistent cardio. This is my favorite way to eat healthier because i know i can maintain it long term. I know i should probably be eating more greens and be on some vitamin and mineral supps and ill prob creep them in eventually.


Saturday:

Dips

3 x warm up

BW + 100 x 10----> BW x 12

BW x 20 x 3


Skull crushers/ close grip bench press

1 x warm up

65 x 8/ 8

75 x 8/ 8

85 x 8/ 8


Reverse grip machine ext./ diamond push ups

1 x warm up

50 x 15/ 15

75 x 15/ 15

100 x 15/ 12


Seated dumbbell press

2 x warm ups

60s x 8

80s x 8

100s x 3 (fail haha)----> 60s x 8


Reverse pec dec/ over and backs (diff machine on these today, def much heavier feeling)

1 x warm up

100 x 15/ 15 x 3


Side dumbbell laterals/ incline sit ups

20s x 12/ 20 x 3


Meal 1: 6 oz sugar free yogurt, granola bar

Meal 2: 4 eggs, 1 slice whole wheat toast

Meal 3: 8 oz chicken wrap

Meal 4: 50 gm whey, 2 tbs natural PB, 4 dark chocolate squares



Sun: Rest

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

Meal 2: 8 oz (total) grilled chicken and shrimp, 3/4 cup rice, small salad with 2 tsp blue cheese dressing

Meal 3: 8 oz grilled chicken and shrimp, 3/4 cup rice

Meal 4: 50 gm whey and natural PB (50 carb)



Today:

Leg ext warm ups x 3


Squats

4 x warm ups

245 x 22

275 x 6 x 2


Machine leg press

1 x warm up

300 x 10

400 x 10 x 2


Lying leg curls

1 x warm up to

120 x 10

140 x 10

160 x 8, 6 (10 sec ISO hold last rep)


Hip adductor/ hip abductor/ machine calf ext

1 x warm up

150 x 12/ 150 x 12/ 300 x 12 x 3


Leg ext (5 sec ISO hold last two each set)

1 x warm up

120 x 12 x 2

140 x 12

160 x 12ish


Foam roll, stretching, PT work


Meal 1: 50 gm whey (50 carb)

Meal 2: chicken fajita omelet and harvest grain and nut pancakes

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

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

Meal 5: 50 gm whey (50 carb)

[gusto77]

Re: Gusto's Journal

Kind of a scattered chaotic workout today. Elbows were acting up after those dumbbell rows, so I bounced around a bit looking for movements that didn't aggravate it.

One arm dumbbell rows

3 x warm ups

150 x 4---> 115 x 11-----> 95 x 7 (22)

110 x 8 x 3


Assisted pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10


Seated cable rows

1 x warm up

145 x 10 x 3


HS high row

2 pps x 12 x 2

2 pps + 25s x 12 x 2


T bar rows

1 x warm up

150 x 8 x 5


25 minutes light cardio


Meal 1: 50 whey (50 carb)

Meal 2: 4 whole eggs, 1/2 cup oatmeal

Meal 3: guacamole and bacon burger, sweet potato fries, coffee lovers ice cream bowl

Meal 4: 50 gm whey