Gusto's Journal

[gusto77]

Re: Gusto's Journal

Air squats

60


Walking lunges/ crunches

25s x 15/ 25

50s x 10/ 25

50s x 10/ 25


Dumbbell fly/ flat dumbbell press

25s x 35/ 40

50sx 20/ 15

50s x 18/ 12


Dumbbell press/ bent dumbbell row

50s x 20/ 30

50s x 20/ 30

50s x 20/ 30


Dumbbell curl/ dumbbell skull crusher

25s x 20/ 25

25s x 20/ 25


Burpees

20

[MOUNTAIN-MAN]

Re: Gusto's Journal

Nice log bro hope u keep posting it for us I get workout ideas from it

[gusto77]

Re: Gusto's Journal

Nice log bro hope u keep posting it for us I get workout ideas from it

Absolutely man. I'm on my last day of vacation and will be back to my regular routine tomorrow in the gym and back on my diet. The eod full or half body workouts with high reps have been a decent change of pace but I miss my gym. Diet has been horrible but I'm still getting my daily protein.

[guns01]

Re: Gusto's Journal

it is a good change of pace for you gusto. you should come back stronger and wont get that stupid nasty soreness because you kept the blood moving around

[gusto77]

Re: Gusto's Journal

Finally off vacation and this was my first day back in the gym. Up until now I've been doing full or half body workouts every other day or every day. I got my diet back on track today although I'm one meal behind today as I was on the road all morning and part of the afternoon. I felt a little weak in the gym today but still had a great workout. I'm not too worried about it as there are a few factors that I feel contributed to it today and I have no doubt my strength will be bursting by next Monday. I'd be lying if I said I didn't have a little bit of bloat after two weeks of Chicago pizza and Italian beef LOL

Incline barbell press

275 x 7

275 x 6

255 x 8

225 x 10


Barbell bench press

135 x 20

225 x 12

250 x 7

275 x 4

135 x 30


Hammer strength Incline press

2 pps x 15

3 pps x 10

3 pps x 9

2 pps + 25s x 13


Pec deck

160 x 20

220 x 20

250 x 15

295 x 8 + triple drop set


Standing Alternate dumbbell curls

65s x 5

55s x 9

55s x 8

Hammer strength preachers

45 x 20

70 x 13

90 x 8

45 x 20


20 min light cardio

[gusto77]

Re: Gusto's Journal

Yesterday and today were great reminders of why I hate afternoon workouts. I feel like I'm struggling all day long to stay hydrated enough so I can hit it hard in the gym. I had a bunch of stuff I had to get done this morning, and it looks like coming up here soon when I start my new job I'll have to either do really early morning workouts or get disciplined enough to work out in the evening. No matter still had a good intense workout today and was soaked in sweat by the end.

Wide grip pull down

190 x 13

220 x 9

235 x 6 + triple drop set


TBar row

100 x 15

150 x 13

175 x 10

175 x 10


Hammer strength pull down

2 pps x 20

2 pps x 16

2 pps x 15

2 pps + 25 x 7


Bent barbell row

135 x 20

185 x 15

185 x 13

225 x 9


Dumbbell pullover

90 x 10 <---- felt nice and light but felt some pain in wrist so dropped weight and went for reps

80 x 20

80 x 20


Hyperextensions

25

25

25

[gusto77]

Re: Gusto's Journal

Still a little weak on the heavy movements but a really good intense workout today. I honestly think the biggest contributing factor for the strength loss from my two weeks on vacation is diet and supplement related. Although I was taking in "adequate" protein (about 1 gm per pound) I usually take in about 2- 2 1/2. I also unintentionally completely dropped creatine during my two week vacation... I honestly completely forgot to take it... jug sat in my suitcase the whole trip. The only other concern I have is that I switched test cyp brands and am worried maybe its substandard (not a brand anyone on here would know). I had a few vials left I'm trying to use up. I have seen mixed reviews online about the brand. If, at the very worst, its bunk that means I'm running 350/ wk not 650. I'm going to be running that brand when I get back on my cruise and will be getting labs drawn 4 week after I come of my blast. So if I crash or if the labs come back as low test I'll know then.


Seated barbell press

225 x 4

205 x 7

205 x 6

185 x 9

135 x 12 <---- only took about 30- 60 sec rest between 3rd 4th and 5th sets


Seated Arnold press

75s x 12

85s x 9

85s x 8


Dumbbell side laterals

40s x 15

45s x 12

50s x 9 + triple drop set


Reverse pec deck

160 x 25

205 x 16

250 x 6 + triple drop set


Dumbbell shrugs

115s x 12

120s x 10

120s x 10


Cable press downs

100 x 20

120 x 20

140 x 20

160 x 17

180 x 13

200 x 10


20 min light cardio

[gusto77]

Re: Gusto's Journal

Couple of updates real quick. Added 2 iu's HGH (Mon-Fri) to the mix 2 days ago. Was waiting for the serum results to come back before I officially logged it. Results were good to say the least. So currently running:

650 Test/ Wk
350 NPP/ Wk
12.5 Aromasin/ Day
2 iu's HGH/ Day (Mon- Fri)

Current diet looks something like this:

Meal 1: 8 whole eggs
1 cup Kashi Cereal with 1 cup 1% milk

NO XPlode preworkout

Meal 2: 60 gram protein shake with 50- 100 simple carbs + creatine/ glutamine

Meal 3: 10 oz steak
large sweet potato

Meal 4: 10 oz steak
large sweet potato
veggies

Meal 5: 1- 2 Low carb protein bars (Quest bars 21 gm protein each)

Meal 6: 8 whole eggs with cheese

Meal 7: 60 gm whey shake

Hit legs today. Not to intense but moved some decent weight. Someone had told me that the single leg ext with toes pointed out were good for the V Medialis which I feel is my weakest point right now. Regardless I did not like that movement. With my toes out my knees inevitably rotated and it did not feel good so I switched back to straight. Gonna try split squats next time. Will be back on reg Mon- Fri schedule next week.


Squats

275 x 8

295 x 6

315 x 6

350 x 4

225 x 12


Hack squats

2 pps x 20

3 pps x 15

4 pps x 10

4 pps x 10

2 pps x 20


Seated leg curl

100 x 15

120 x 11

100 x 13

100 x 13


Single leg ext (toe pointed out)

40 x 15

50 x 15

60 x 15

70 x 13

80 x 11


Calf raises (on hammer strength hip sled)

1 pps x 20

2 pps x 20

3 pps x 15

4 pps x 13

4 pps x 11

[guns01]

Re: Gusto's Journal

gusto my man no need to put your knee in a compromising position to target a specific quad location. toes pointed straight out while doing leg extension will hit the vast medias or the tear drop. slid the seat all the way to then end will also hit the tear drop. doing the opposite will target the mid to higher point and both these techniques will not place the knee joint in a vulnerable position. you can also go just a tad inside of shoulder width on leg press to hit the area. another one is on hacks. put your heels together like you are standing at attention then descend and allow the knees to move in a froglike motion. this doesnt require hardly any weight and it is brutal haha

[gusto77]

Re: Gusto's Journal

gusto my man no need to put your knee in a compromising position to target a specific quad location. toes pointed straight out while doing leg extension will hit the vast medias or the tear drop. slid the seat all the way to then end will also hit the tear drop. doing the opposite will target the mid to higher point and both these techniques will not place the knee joint in a vulnerable position. you can also go just a tad inside of shoulder width on leg press to hit the area. another one is on hacks. put your heels together like you are standing at attention then descend and allow the knees to move in a froglike motion. this doesnt require hardly any weight and it is brutal haha

Thanks brother, will heed your advice..... that's actually how I did my hacks today. Keep the leg advice coming bro. I'm def making progress in overall size but the shape is still lacking. How's my diet looking to you? I am doing the lemon just forgot to log and am currently on milk thistle as well. I'm also hitting the coconut oil on days where I maybe slacked on intake.

[guns01]

Re: Gusto's Journal

i will throw you up some tweaks and video descriptions here later on. diet looks awesome. toss the milk thistle and just add in some ala and tudca. they will help out a million times more than milk thistle does. get the coconut in at least 1-2x ed man. the health benefits alone are worth not skipping days with the stuff. give that workout i did for legs this week a run on you next workout. it broke me off and effectively hit all the areas in the leg front to back

[Trixie]

Re: Gusto's Journal

Just showing up to be funny and I learned a ton. You get all the smart stuff on your thread. I must visit every day and gleen off the expert advise here.

Manscape that chest and you will gain over an inch. LOL
~Trixie~

[gusto77]

Re: Gusto's Journal

Just showing up to be funny and I learned a ton. You get all the smart stuff on your thread. I must visit every day and gleen off the expert advise here.

Manscape that chest and you will gain over an inch. LOL
~Trixie~

Typically I manscape my junk to gain the inch trixie

[guns01]

Re: Gusto's Journal

Typically I manscape my junk to gain the inch trixie

yep but you dont want to manscape to far because then it ends up looking like a pop corn shrimp haha. i hate shaving in the offseason to man. when you are half water buffalo and half sasquatch grooming eod is a huge pain in the ass when you are doing it for no real reason

[MOUNTAIN-MAN]

Re: Gusto's Journal

yep but you dont want to manscape to far because then it ends up looking like a pop corn shrimp haha. i hate shaving in the offseason to man. when you are half water buffalo and half sasquatch grooming eod is a huge pain in the ass when you are doing it for no real reason

I hate it too but I do it year round so now it's just like taking a shower routine