Gusto's Journal

[guns01]

Re: Gusto's Journal

hot chick close by is where the 5pps came from. she was probably ogling your beastly booty and you were her's as well. that's my guess lol

as for the meals. just hit the numbers for the day man and go from there. if the timing is off or you have to eat something not as clean etc..... it is all good, we are in the offseason so it wont break the bank as long as we dont make a habit of doing it to often.

[gusto77]

Re: Gusto's Journal

hot chick close by is where the 5pps came from. she was probably ogling your beastly booty and you were her's as well. that's my guess lol

as for the meals. just hit the numbers for the day man and go from there. if the timing is off or you have to eat something not as clean etc..... it is all good, we are in the offseason so it wont break the bank as long as we dont make a habit of doing it to often.

Yeh possibly the hottest chick I've ever seen in real life. Note to self: the 5 pps didn't get me laid lol. You're the winner

[guns01]

Re: Gusto's Journal

Yeh possibly the hottest chick I've ever seen in real life. Note to self: the 5 pps didn't get me laid lol. You're the winner

i knew it. it may not have gotten you laid but hey it pushed you a little bit anyway

[animal87]

Re: Gusto's Journal

ahh I shoulda known that. Must be in the air they were every today at my gym.

[gusto77]

Re: Gusto's Journal

Can definitely tell I need this break from what I've been doing. After these few weeks of light/ sustainment/ recovery I think I'm gonna come back really strong and better off. Everywhere I've had a previous injury feels like it's on the verge of getting there again so I def need these light low intensity weeks.


Rotator/ delt/ trap warm ups


HS press

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps x 15

2 pps x 15


Cable front raises

22.5 x 15

27.5 x 15

32.5 x 12

32.5 x 12


Seated dumbbell laterals

25s x 18

25s x 16

25s x 15


Reverse pec deck

100 x 15

130 x 15

160 x 15

160 x 15


Dumbbell shrugs

2 x warm ups

80s x 15

80s x 15

80s x 15


Machine dips

2 x warm ups

150 x 15

180 x 15

200 x 15


Overhead cable pressdowns

40 x 15

50 x 15

60 x 15

70 x 12


Close grip bench

135 x 15


Meal. 1- 1 fresh squeezed lemon, 8 whole eggs and 3 servings potatoes (60 carb) with ketchup

Meal 2- whole rotisserie chicken and 1 serving baked low fat corn chips (20 carb)

Meal 3- 100 gram whey, 2 tbs coconut oil

Meal 4- 12 oz grilled chicken with cucumber sauce on pita (20 carb)

Pre- 2 scoops NO Xplode

Intra- 70 vitargo, 25 whey

Meal 5 (post)- creatine glutamine 16 oz steak, 2 tbs coconut oil

Meal 6- 2 cups egg whites with 25 whey, bagel with cream cheese

[guns01]

Re: Gusto's Journal

bring the tempo weight and volume down gusto. i say maybe 15sets for legs, and then 4-6sets for everything else staying in the 10-15 range. nothing intense and nothing to failure. just a nice even light tempo to put some blood in the area and a good pump

[MOUNTAIN-MAN]

Re: Gusto's Journal

Ur still rocking bro

[gusto77]

Re: Gusto's Journal

Taking fri sat and sun off and then back in the gym on Mon. Got labs drawn yesterday. Will post when I get the results.

Yesterday:

Meal 1: Colorado Omelet and harvest grain pancakes

Meal 2: 20 Chicken wings (no breading)

Meal 3: Whole rotisserie Chicken with pita chips and hummus

Meal 4: 100 gm whey, 2 tbs coconut oil

Meal 5: 2 cups egg whites, 2 special k protein bars

Meal 6: 2 cups egg whites, 2 tbs coconut oil


Kind of a shitty eating day. Didn't get my first meal in until 830 due to labs then busy day at work and then I ended up on the road for 3 hours to go pick up my kids.


Today

Meal 1: Steak and Cheese omelet and New York cheese cake pancakes

Meal 2: Smart gainer shake (75 protein, 120 carbs, 900 cals)

Meal 3: 16 oz steak, sweet potato

Meal 4: 16 oz steak, veggies, 2 tbs coconut oil

Meal 5: 16 oz steak, corn chips, 2 tbs coconut oil

Meal 6: 2 cups egg whites, bagel with cream cheese

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looked like a great eating day bro steak

[gusto77]

Re: Gusto's Journal

Yesterday


Meal 1: 8 whole eggs, potatoes, bagel with cream cheese

Meal 2: 16 oz ground beef with BBQ sauce and mustard, 2 cups Special K with almond milk

Meal 3: 2 cups egg whites, bagel with cream cheese

Meal 4: 12 oz steak with a1 and BBQ sauce, corn chips, 1 serving yogurt

Meal 5: 2 cups egg whites, bagel with cream cheese

Meal 6: 100 gm whey


Today


Meal 1: 2 cups egg whites, 2 bowls Special K with almond milk

Meal 2: 100 gm whey with 1 tbs almond butter

Meal 3: 16 oz beef tacos with cheese. 4 taco shells

Meal 4: 2 cups egg whites, bagel with cream cheese

Pre: 2 scoops no Xplode

Intra: 70 vitargo, 25 whey

Meal 5 (post): creatine glutamine. 16 oz beef tacos with cheese. 4 taco shells

Meal 6: 100 gm whey, 2 tbs coconut oil



Rotator/ delt/ trap warm ups


Incline barbell press

135 x 15

135 x 15

155 x 12

155 x 12


Dumbbell bench press

45s x 15

60s x 15

75s x 15


Seated dumbbell curls

20s x 15

20s x 15

20s x 15


Single arm dumbbell preachers

20 x 15

20 x 15

20 x 15


Incline sit ups x 50


25 min light cardio

[guns01]

Re: Gusto's Journal

i would like to see you get rid of the special k gusto and replace it with something like a fiber one or even a shredded wheat cereal.

[gusto77]

Re: Gusto's Journal

i would like to see you get rid of the special k gusto and replace it with something like a fiber one or even a shredded wheat cereal.

Too easy man. I honestly just got that to take the place of all that white rice you had me eating. I ll go back to kasha cereal if thats cool with you. I got my lab results back and Im concerned about a few things... been slightly depressed since I saw them. Thinking I may have to go a bit cleaner from here on out and adjust a few things. Ill PM you soon and see what you think about some of my labs.

[guns01]

Re: Gusto's Journal

Too easy man. I honestly just got that to take the place of all that white rice you had me eating. I ll go back to kasha cereal if thats cool with you. I got my lab results back and Im concerned about a few things... been slightly depressed since I saw them. Thinking I may have to go a bit cleaner from here on out and adjust a few things. Ill PM you soon and see what you think about some of my labs.

send it over and i will rack my brain and figure out what we can come up with

[gusto77]

Re: Gusto's Journal

Wide grip pull downs

100 x 15

115 x 15

115 x 15

130 x 12


Bent barbell rows

135 x 15

135 x 15

135 x 15


Seated cable rows

85 x 15

100 x 15

115 x 15


Hyper ext

3 x 15


Meal 1: 8 eggs and potatoes, 1 lemon

Pre: 2 scoops NO Xplode

Intra: 70 vitargo 25 whey

Meal 2 (post): creatine glutamine 16 oz beef tacos with cheese 4 shells

Meal 3: 100 gm whey

Meal 4: 2 cups egg whites, 1 bowl kashi cereal with almond milk, 2 tbs coconut oil

Meal 5: 2 cups egg whites, 2 tbs coconut oil

Meal 6: 16 oz chicken with BBQ sauce, 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

Looking good on the workouts and the diet. You have it seriously dialed in. I'm jealous. You are going to tear up the comp next year. Luv
~Trixie~