Gusto's Journal

[gusto77]

Re: Gusto's Journal

Damn you caught me bro. Was really hoping you weren't gonna check my log today. Just being lazy in my hotel room didn't feel like cooking and was craving chicken wings. They were so gross it was the most wasted unauthorized cheat meal ever. Hahahahahaha that's funny.

[guns01]

Re: Gusto's Journal

20 chicken wings ^^^^^^^^^^^^^^^^^^^^^ what???????????????????????????????????????? i didnt know we could have this on arm day haha

[gusto77]

Re: Gusto's Journal

10 min treadmill warm ups/ press down and curl warm ups x 5



Rope pressdowns/ one arm cable extensions

100 x 12/ 50 x 8 (way to light so I didn't count it)

140 x 12/ 60 x 8

140 x 12/ 70 x 8

140 x 12/ 70 x 7 (70 got real heavy that set lol)

140 x 12/ 60 x 8



Seated rope extensions

140 x 10 x 4



EZ bar curls

2 x warm ups

85 x 12

95 x 10ish

105 x 7ish (def a bit of swing on the last 3 of these.... I really suck at curling)


Dumbbell curls/ hammer curls

30s x 8/ 8

35s x 8/ 8

40s x 8/ 8



Machine preacher curls (heavy partials)

100 x 6

120 x 6

130 x 6

130 x 6------> 70 x 12 (pumping)



Hanging leg raises/ incline sit ups

15/ 15 x 2 (plan was to do 4 sets but my abs started cramping bad so I cut it off)



Meal 1: Colorado omelette and harvest grain pancakes

Meal 2: 75 gm whey

Meal 3: 12 oz ground turkey, 2 cups Jasmine rice

NO Xplode

2 scoops intra MD

Meal 4: 20 chicken wings

Meal 5: 75 gm whey, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

not getting ahead for gusto but hopefully after this next test we will have him up on a national stage dominating like he already does. that's completely up to him and his goals though but i see it in the future lol

[MOUNTAIN-MAN]

Re: Gusto's Journal

Keep up the hard work man, you've came a long way in the last year and I'm excited to see what your gonna look like for your next show.

Same hear can't wait

[smalls1]

Re: Gusto's Journal

Keep up the hard work man, you've came a long way in the last year and I'm excited to see what your gonna look like for your next show.

[gusto77]

Re: Gusto's Journal

10 min treadmill warm up/ rumble roll/ air squats/ leg ext warm ups



Lying leg curls

4 x warm ups

150 x 8

180 x 8

190 x 8

190 x 8



Leg press

1- 10 pps x 10



SM lunges

95 x 15

115 x 15

135 x 15

135 x 15

135 x 15



Next exercise was supposed to be hip flexor but didn't have one so I did abd and add machine add did my flexes between my leg ext.



Hip adductor

2 x warm ups

200 x 20 x 3



Hip abductor

2 x warm ups

150 x 20 x 3



Leg extensions

90 x 30 (too light on the machine I was using so I didn't count it)

125 x 30 + 30 sec quad flex

125 x 30 + 30 sec quad flex



Straight leg deads on hack

1 pps x 8

2 pps x 8

3 pps x 8

3 pps x 8



Standing calf raises (10 sec stretch end of each set)

120 x 10

200 x 10

280 x 10

360 x 10

440 x 10

500 x 10



Meal 1: protein cakes

Meal 2: 75 gm whey shake, 2 tbs coconut oil

Meal 3: 12 oz ground turkey and 2 cups jasmine rice

NO Xplode

3 scoops intra MD

Meal 4: 12 oz ground turkey and 2 cups white rice

Meal 5: 12 oz ground turkey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Don't know what's wrong with me today but I feel like I got hit by a fricking freight train when I woke up this morning. Everyone of my joints is aching and so is my skin. So far I'm not sick but I definitely felt off today. Those one arm barbell rows were brutal today but I gutted it out and made it through the work out.


10 min treadmill warm up/ rumble roll



Supinated Close Mag grip pulldown

70 x 10

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

190 x 10

210 x 10/ 8 partials----> 120 x 8-----> 80 x 10/ 5 sec ISO hold



Wide grip pull down

2 x warm ups

140 x 8

160 x 8

180 x 8

200 x 8ish/ 8 partials



Dumbbell pullovers

1 x warm up

95 x 12

95 x 12

95 x 12



One arm barbell row

2 x warm ups

100 x 10

125 x 10

125 x 10

125 x 10

125 x 10

125 x 10



Face pulls

1 x warm up

140 x 12

140 x 12

140 x 12



Hyper extensions

40 x 2



Meal 1: protein cake

Meal 2: 75 gm whey, 1 donut

Meal 3: 12 oz beef burger with cheese and ketchup, 2 cups white rice

NO Xplode

3 scoops intra MD

Meal 4: 10 oz ground turkey, 1 cup jasmine rice, 2 tbs coconut oil

Meal 5: 10 oz ground turkey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Yesterday

Today sucked got stuck in an airplane/ airport all day without any food so I ate airport food all day. Needless to say I won't be getting my Monday/ back day cheat meal.

Meal 1: 75 gm whey

Meal 2: ham and cheese omelet with potatoes and sour dough toast

Meal 3: 1/2 lb Cheeseburger and fries

Meal 4: 10oz steak, potatoes, and asparagus, 3 chocolate dunkin donuts

Meal 5: spicy chicken sandwich with cheese



Today

Great workout today. Dumbbells at this gym only went up to 120 so I had to stick with those. No matter, slightly jet lagged today anyway



10 min treadmill warm up/ rotator & felt warm ups



Dumbbell bench press

40s x 8

60s x 8

80s x 8

100s x 8

120s x 8

120s x 8

120s x 8



Incline barbell press

135 x 6

185 x 6

225 x 6

255 x 6

290 x 5 + 1 forced ------> 135 x 20



Dips

BW x 12

BW + 25 x 8

BW + 45 x 8

BW + 45 x 8----> BW x 6



Stretch push ups (these felt awesome, gave a good 2-3 sec pause at the bottom of the first few reps of each set to really get a feel for that max stretch point. Smoked me)

BW x 30 + 5 partials

BW x 22 + 3 partials

BW x 17 + 3 partials



Reverse pec deck/ over and back stretches

1 x warm up

100 x 15/ 10

130 x 15/ 10

150 x 13 + 2 partials/ 10



Seated SM press

2 x warm ups

185 x 10

195 x 9

185 x 10



Barbell front raise

1 x warm up

45 x 12

55 x 12

55 x 12



20 min cardio



Meal 1: chicken and cheese omelet and harvest grain pancakes

Meal 2: protein cakes

NO xplode

2 scoops intra MD

Meal 3: 75 gm whey shake and 2 tbs coconut oil

Meal 4: 16 oz ribeye steak, 8 oz baked potato, 1 small dinner roll

Meal 5: 12 oz beef burger, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looking are hardcore brother love ur workouts

[guns01]

Re: Gusto's Journal

They have definitely grown a bit. Hopefully we will see a big improvement on stage next year. Whats cool is I can still see the cross striations in my tear drops.

eh that's not really cool because you already had that this time. we need to see something different now haha. like more hanging hock, sweepy sweeps and gapping gastrocs. maybe even get them up there as big as mine with your detail

[gusto77]

Re: Gusto's Journal

still good enough numbers to get the hocks to grow nicely

They have definitely grown a bit. Hopefully we will see a big improvement on stage next year. Whats cool is I can still see the cross striations in my tear drops.

[guns01]

Re: Gusto's Journal

still good enough numbers to get the hocks to grow nicely

[gusto77]

Re: Gusto's Journal

Good workout today. The challenge set of squats destroyed my lower back and it was tight as crap. It was supposed to be a set of 8-8-failure but it was so tight and painful I did the best I could. I was still very happy I actually was able to squat fairly heavy today.



10 min treadmill warm up/ rumble roll/ stretch/ air squats/ leg ext warm ups x 3



Lying leg curls (these called for a partner do give extra resistance on the negative portion of the lift... Didn't have one so I did slow negatives and ISO holds on all working sets)

4 x warm ups

140 x 8/ 15 sec ISO hold

150 x 8/ 15 "

160 x 8/ 10 "

170 x 8ish/ 8 "



Squats

Bar x 10

135 x 10

185 x 8

225 x 8

255 x 8

285 x 8

315 x 7------> 225 x 6------> 135 x 15



Leg presses

1 x warm up

5 pps x 10 x 5



Next exercise was supposed to be straight legs but my low back was so locked up I rested and rolled a bit and knocked out some abd/ adds.

Hip adductor

2 x warm ups

150 x 15 x 3



Hip abductor

2 x warm ups

150 x 15 x 3



Straight leg deadlifts (left my wrist straps at home so couldn't go real heavy but I'm sure my low back was happy about that)

1 x warm up

185 x 10

225 x 10

275 x 10

275 x 10



Matrix calf extension

2 x warm ups

300 x 12

360 x 10

415 x 10

415 x 10


Meal 1: Meat and cheese omelet, whole wheat pancakes

Meal 2: 75 gm whey shake and double chocolate muffin (cheat dessert)

NO X Plode

3 Scoops intra MD

Meal 3: Bacon pepperoni pineapple pizza

Meal 4: 10 oz ground turkey

Meal 5: 10 oz ground turkey

[gusto77]

Re: Gusto's Journal

Killer secondary workout. Felt really good today. Added a few extra intensity techniques and a heavy set of dumbbell rows in there the workout didn't call for.



10 min treadmill warm up/ rumble roll



Supinated close mag grip seated cable rows

3 x warm ups

145 x 10

160 x 10

175 x 10

190 x 10



Dumbbell pullover

1 x warm up

100 x 10 x 4



Supinated close mag grip pull down

1 x warm up

130 x 10

160 x 10

160 x 10

160 x 10----> 100 x 8 + 10 sec stretch



One arm supinated pull downs

85 x 10

115 x 10

115 x 10

130 x 10 x 7 sec ISO hold



One arm dumbbell row (workout didn't call for these but I just felt like doing a heavy set)

2 x warm ups

160 x 8



HS calf presses

1 x warm up

2 pps x 50

3 pps x 30

4 pps x 25 (ouch)

5 pps x 21 (double ouch)



Rumble roll/ stretch





Meal 1: protein cake with 2 tbs natural pb

Meal 2: 75 gm whey, 2 tbs coconut oil

Meal 3: 10 oz ground turkey, 2 tbs coconut oil

Meal 4: 10 oz ground turkey, 1/4 cup cream of rice

NO Xplode

3 scoops Intra MD

Meal 5: 11 oz sirloin, 8 oz loaded baked potato, broccoli

Meal 6: 10 oz ground turkey