Gusto's Journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

Very beastley arm day u make me feel like a *****

[gusto77]

Re: Gusto's Journal

Ok here it goes:

Current stats:
Age: 37
Weight: 221 (first thing in AM/ empty)
Height: 5'6"
Chest/ back: 51 3/4
Arms: 18 (relaxed arms out to the side so its not pressed against my torso)
Forearms: 14
Gut at belly button: 41.... tape is totally lying btw lol
Thighs: 26 (high, at thickest point)/ 20 1/2 (just above knee around lowest part of VL and VM)
Calves: 16 3/4

Currently running: 300 Test E/ wk, 30 Deca/ wk, 3 1/3 iu HGH Mon- Fri (bump to 4 Nov 1st), 10 mg aromasin ed

Supps: Protein, Creatine, Glutamine, Taurine, Vitargo, Orange Triad, Advanced Cycle Support

If you look back at the 3rd page of my journal at my measurements from Dec all my measurements are up... unfortunately in the waist as well haha guess thats bulking for ya. I will have pics posted this week. Buddy who was supposed to do them yesterday bailed on me and selfies aren't cutting it.

Started new diet today, will up protein as tolerated. Not doing turkey anymore unless someone makes me lol. That shit is gross.

Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter (tried the protein cake guns but that shit was gross... maybe I cooked it wrong lol), 50 gm scoops Whey Shake, FORGOT CREAM OF WHEAT WILL ADD TOMORROW

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Ground turkey with ketchup, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. ground turkey with A1, 1 cup of veggies, 1 1/2 cup cooked white rice (tough time stomaching the last 1/2 cup rice)

Meal 4 - 12oz ground turkey with A1, 1/2 cup white rice, 2tbs coconut oil

Meal 5 - 6 whole eggs, 2 tbs. of virgin coconut oil

Meal 6 - 1 1/2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter


Little bit rocky first day of diet but will improve tomorrow.

Rotator warm ups


Barbell bench press

4 x warm ups

315 x 6

295 x 8

275 x 10

225 x 16


Incline dumbbell press

75s x 15

85s x 15

100s x 12

115s x 8


Flat Dumbbell fly/ dumbbell press

40s x 15/ 15

50s x 15/ 12

60s x 12/ 6


Cable crossovers (10 sec most muscular hold at end of each)

40 x 25

50 x 20

60 x 20


Barbell curl

2 x warm ups

65 x 15

75 x 15

85 x 12


Dumbbell preacher curl

30 x 15

30 x 15

30 x 15

[MOUNTAIN-MAN]

Re: Gusto's Journal

Power house workout I feel puney now

[guns01]

Re: Gusto's Journal

was it the consistency of the protein cakes or it didnt cook well? if it isnt cooking well you can do 1 of two things and the first is kinda obvious lol: 1-increase the cook time in 30 sec intervals until you get it done all the way lol 2- add in a bit more oats until it thickens up more or do it in batches of 3 large eggs instead of 4, either way will work. i actually like them but they are kind of spongy

[gusto77]

Re: Gusto's Journal

was it the consistency of the protein cakes or it didnt cook well? if it isnt cooking well you can do 1 of two things and the first is kinda obvious lol: 1-increase the cook time in 30 sec intervals until you get it done all the way lol 2- add in a bit more oats until it thickens up more or do it in batches of 3 large eggs instead of 4, either way will work. i actually like them but they are kind of spongy

The consistency lol. Gonna try the protein muffins instead. With the exception of the couple of mistakes everything look alright?

[guns01]

Re: Gusto's Journal

The consistency lol. Gonna try the protein muffins instead. With the exception of the couple of mistakes everything look alright?

looks solid man and i would bet you are about as full as a tick. the protein muffins are off the hook though.

[gusto77]

Re: Gusto's Journal

Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Ground beef (90/ 10) with ketchup, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. ground beef with ketchup, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz ground beef with ketchup, 1/2 cup white rice, 2tbs coconut oil

Meal 5 - double cheeseburger and fries

Meal 6 - 1 1/2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter


If any changes will amend later


Rumble roll/ air squats


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Seated leg curl

3 x warm ups

100 x 12

120 x 10

140 x 7 <---- pad lock kept slipping and pissing me off switched to lying


Lying leg curls

100 x 15

120 x 12

140 x 12

160 x 8----> DS to 90 x 10


SL deads

135 x 15

185 x 15

225 x 12

275 x 10


Smith machine squats

135 x 12

185 x 12

225 x 10

275 x 8


Leg ext

100 x 20

150 x 15

180 x 12

200 x 8


Calf ext Machine

2 x warm ups

300 x 12

360 x 11

360 x 9


Stretch/ rumble roll

[guns01]

Re: Gusto's Journal

i like that you have switched over to beef. you will see some very big changes using beef in your bulk plan

[gusto77]

Re: Gusto's Journal

i like that you have switched over to beef. you will see some very big changes using beef in your bulk plan

Yeh I was worried about my cholesterol and b/p so I wanted to do try doing turkey but that stuff is terrible. No way can I stomach 3 pound of that a day.

[guns01]

Re: Gusto's Journal

Yeh I was worried about my cholesterol and b/p so I wanted to do try doing turkey but that stuff is terrible. No way can I stomach 3 pound of that a day.

you are crazy, i freaking love the stuff. i love beef more but turkey is the shit. you can burger it, you can fry it and you can loaf it. that's hard to beat. now try this one out, pan fry up your amount, throw in some sugar free maple syrup after you drain it and presto it's just like breakfast sausage

[gusto77]

Re: Gusto's Journal

Missed a meal today. I set my alarm wrong last night and ended up waking up at 7:30 AM ha ha.


Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Ground beef (90/ 10) with ketchup, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. ground beef with ketchup, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz ground beef with ketchup, 1/2 cup white rice, 2tbs coconut oil

Meal 5 - double cheeseburger and fries

Meal 6 - 1 1/2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter



Seated HS rows

1 pps x 20

2 pps x 20

3 pps x 20

4 pps x 15

5 pps x 7

4 pps x 13


Wide grip Pull downs

2 x warm ups

205 x 8

205 x 7

190 x 10

175 x 11----> DS to 115 x 10


One arm Dumbbell rows

90 x 15

100 x 12

110 x 12

120 x 10

130 x 10


Close Parallel grip pull downs

130 x 15

145 x 13

160 x 9---> DS to 100 x 8


One arm cable rows (light w/ 2 sec contraction)

55 x 10

55 x 10

55 x 10

[gusto77]

Re: Gusto's Journal

Whoa that totally posted wrong... I edited my diet and for some reason it changed when I hit 'post'.


heres my diet for today. plus up the the last meal because I missed a meal.

Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Meal 2: 12 oz ground beef with ketchup, 2 cups rice

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 3- Post workout: Beast Creature Creatine/ Glutamine (immediately post), 12 oz. ground beef with ketchup, 1 cup of veggies, 2 tbs coconut oil

Meal 4 - 12oz ground beef with ketchup, 2tbs coconut oil

Meal 5 - 50 gram whey shake, 2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter, 2 tablespoons coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

How do I like the vitargo bro

[gusto77]

Re: Gusto's Journal

How do I like the vitargo bro

Love it bro. Intra workout totally makes sense to me.

[MOUNTAIN-MAN]

Re: Gusto's Journal

very good bro I love the stuff