Gusto's Journal

[gusto77]

Re: Gusto's Journal

No gym today... depressing. Back at it tomorrow.


Meal 1: 100 gm whey, 2 cups Kashi cereal with almond milk, 2 tbs coconut oil

Meal 2: 16 oz chicken with hummus and 2 servings pita chips

Meal 3: 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4: 16 oz steak with baked potato and Texas toast (they brought me this with my steak and I couldn't resist)

Meal 5: Smart gainer shake- 75 protein, 120 carbs, 900 cals

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

[animal87]

Re: Gusto's Journal

Like I was saying to moutain man. Its good for us sometimes. I had to miss some too.

[MOUNTAIN-MAN]

Re: Gusto's Journal

It was good for me two days off and I feels reborn.

[gusto77]

Re: Gusto's Journal

Rotator/ delt/ trap warm ups


Seated dumbbell press

40s x 15

50s x 15

60s x 15


Seated dumbbell laterals

20s x 15

20s x 15

20s x 15


Reverse pec deck

100 x 15

100 x 15

100 x 15


HS shrugs

1 pps x 15

1 pps x 15

1 pps x 15


Overhead cable pressdowns

40 x 15

50 x 15

60 x 15


Close grip bench

135 x 12

135 x 12

135 x 10


Incline sit ups x 60


25 min light cardio


Meal 1: 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2: 16 oz chicken with BBQ sauce

Meal 3: 16 oz chicken with BBQ sauce, large sweet potato

Snack: detour protein bar

Pre: 2 scoops no Xplode

Intra: 70 vitargo, 25 whey

Meal 4 (post): creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oill

Meal 5: smart gainer shake

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

[MOUNTAIN-MAN]

Re: Gusto's Journal

We are gonna have to call u ironzilla for now on bigman

[gusto77]

Re: Gusto's Journal

Yesterday:

Leg extensions

50 x 25

65 x 25

80 x 20

95 x 15

110 x 15


Squats

135 x 12

135 x 12

135 x 12


Unilateral Leg press feeling

100 x 15

145 x 15

190 x 15


Lying leg curls

50 x 15

65 x 15

80 x 12


Calf presses

380 x 15

380 x 15

380 x 15



Meal 1- 100 gm whey, 2 cups kashi cereal with almond mild

Meal 2- 16 oz chicken with BBQ sauce and sweet potato

Pre- 2 scoops no Xplode

Meal 3- Post (no intra today, left my vitargo at home)- creatine glutamine 16 oz chicken with pita and cucumber sauce

Meal 4 cheat- cheeseburger bacon cheese fries, snickers, kit kat

Meal 5- 16 oz steak


Today:

Meal 1- 100 gm whey

Meal 2- Steak and cheese omelet and pancakes

Meal 3- 16 oz steak, birthday cake/ ice cream

Meal 4- 16 oz steak fajitas with flour tortillas veggies and guac

Meal 5- smart gainer shake- 75 pro, 120 carb, 900 cal

Meal 6- 2 cups egg whites, bagel with 2 tbs almond butter

[gusto77]

Re: Gusto's Journal

Yesterday:

Gotta own up to severely getting off track on Sunday. Had the opportunity to spend the day with an ex girl friend and my penis brain was fully in charge of all actions.

Meal 1: 100 gm whey

Meal 2: steak and cheese omelet and pancakes

Meal 3: pizza and chocolate cake

Meal 4: 100 gm whey



Today:

Rotator/ delt/ trap warm ups


Bench press

135 x 15

135 x 15

155 x 15

185 x 12

185 x 12


Incline HS press

1 pps x 15

2 pps x 15

2 pps x 15


Seated hammer curls

25s x 15

30s x 15

35s x 15


Concentration curls

20 x 15

25 x 15

30 x 15


20 min light cardio



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2- 16 oz chicken with BBQ sauce

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz chicken with BBQ sauce and sweet potato

Meal 5- smart gainer shake (75 pro, 120 carb, 900 cals), 2 tbs coconut oil

Meal 6- 2 cups egg whites, 2 slices Ezekiel bread with 2 tbs almond butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

That brain will mess u up everytime. Lol

[gusto77]

Re: Gusto's Journal

HS pull downs

1 pps x 15

1 pps x 15

1 pps + 25s x 12

2 pps x 10

1 pps x 15


TBar rows

100 x 15

100 x 15

100 x 15


One arm dumbbell rows

65 x 15

65 x 15

65 x 15


Machine back ext

80 x 15

100 x 15

120 x 15


20 min light cardio



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2- 16 oz chicken with BBQ sauce

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz steak with A1 sauce and baked potato

Meal 5- smart gainer shake (75 pro, 120 carb, 900 cals), 2 tbs coconut oil

Meal 6- 2 cups egg whites, 2 slices Ezekiel bread with 2 tbs almond butter

[MOUNTAIN-MAN]

Re: Gusto's Journal

Tearing it up big man.

[gusto77]

Re: Gusto's Journal

Rotator/ delt/ trap warm ups


Dumbbell press

50s x 15

50s x 15

50s x 15


Side dumbbell laterals

25s x 15

25s x 15

25s x 15


Bent dumbbell laterals

25s x 15

25s x 15

25s x 15


Dumbbell shrugs

50s x 15

50s x 15

50s x 15


Skull crushers

65 x 15

65 x 15

65 x 15


Lying one arm dumbbell ext.

25 x 15

25 x 15

25 x 12


Incline sit ups x 60


20 min walk with kids



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

Meal 2- 8 whole eggs

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz pulled pork with NC BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 5- 16 oz chicken with BBQ sauce

Meal 6- smart gainer shake (75 pro, 120 carb, 900 cals), 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Diet is looking tight brother. I just noticed ur location on avatar arm pit of America that sums it up bro born and raised down there lol.

[gusto77]

Re: Gusto's Journal

Lol on Vacation and slept in til 10 am this morning so I got one meal behind. Had a pre-thanksgiving with friends tonight and I'm fairly certain I made up for the caloric deficit with that big plate of carbs.


Rumble roll/ air squats/ stretch


Leg ext (plates not machine)

60 x 15

70 x 15

80 x 15


Lying leg curls

50 x 12

50 x 12

50 x 12


Squats

135 x 12

135 x 12

135 x 12

135 x 12


SL deadlifts

155 x 12

155 x 12

155 x 12

155 x 12


Calf raises

135 x 12

135 x 12

135 x 12



Meal 1- 100 gm whey, 2 cups kashi cereal with almond milk

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

Pre- 2 scoops no Xplode

Intra- 70 vitargo 25 whey

Meal 3 (post)- creatine glutamine 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz turkey/ ham, big plate of thanksgiving carbs, Reese's pie

Meal 5- 100 gm whey, 2 tbs coconut oil

[animal87]

Re: Gusto's Journal

Yesterday:

Gotta own up to severely getting off track on Sunday. Had the opportunity to spend the day with an ex girl friend and my penis brain was fully in charge of all actions.

It happens lmao!! I often wonder whether I should eat more due to uhh.. "extracurricular activities"

[gusto77]

Re: Gusto's Journal

On the road much of today

Meal 1- steak and cheese omelet and pancakes

Meal 2- 16 oz beef/ chicken kabobs with hummus and pita bread

Meal 3- 100 gm whey, 2 tbs coconut oil

Meal 4- 16 oz steak with A1 and veggies, 2 tbs coconut oil

Meal 5- smart gainer shake, 2 tbs coconut oil