Gusto's Journal

[gusto77]

Re: Gusto's Journal

Weight first thing this AM was 227. Thats up 6 pounds in a month. Again only running 300 mg test e or c week along with 30 mg deca, 4 iu HGH mon- fri, 10 mg aromasin. Should be adding in T4 next week. Feel like the guns diet along with HGH is working good. As far as the diet goes I can't lie Im struggling. Right now I'm just trying to get adjusted to the 3 pounds of meat a day and then pretty quickly after Thanksgiving I plan on going back to the exact plan guns laid out for me. Hate to make excuses but had a hella long weekend so I only hit 5 meals each day. Macros were decent though.

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

Meal 2: 16 oz steak, baked potato with cheese and bacon, salad with blue cheese dressing, 1 dinner roll

Meal 3: 13 oz steak, 16 oz 2% milk <------ was a little light on my last cut of meat so I downed some milk.

Meal 4: smart gainer shake (75 protein, 120 carbs, 900 cal), 2 tbs coconut oil

Meal 5: 8 whole eggs, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

Weight first thing this AM was 227. Thats up 6 pounds in a month. Again only running 300 mg test e or c week along with 30 mg deca, 4 iu HGH mon- fri, 10 mg aromasin. Should be adding in T4 next week. Feel like the guns diet along with HGH is working good. As far as the diet goes I can't lie Im struggling. Right now I'm just trying to get adjusted to the 3 pounds of meat a day and then pretty quickly after Thanksgiving I plan on going back to the exact plan guns laid out for me. Hate to make excuses but had a hella long weekend so I only hit 5 meals each day. Macros were decent though.

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

Meal 2: 16 oz steak, baked potato with cheese and bacon, salad with blue cheese dressing, 1 dinner roll

Meal 3: 13 oz steak, 16 oz 2% milk <------ was a little light on my last cut of meat so I downed some milk.

Meal 4: smart gainer shake (75 protein, 120 carbs, 900 cal), 2 tbs coconut oil

Meal 5: 8 whole eggs, 2 tbs coconut oil

as close as possible, that's all i ask. i will start yelling at you in a few months haha

[gusto77]

Re: Gusto's Journal

Picked up the volume and weight today a bit to see how I felt; kept the pace fairly slow. Felt really good to finally do a half way decent workout. Only thing that felt questionable was flat barbell bench so I'm just going to completely drop it for a while. Rest of the week will be ghetto workouts as I'll be at my parents house. Travel day today. Next week am going to start picking up the workouts more and plan to be full beast mode again in a week or two.

Rotator/ delt/ trap warm ups


Incline dumbbell press

1 x warm up

65s x 15

85s x 15

100s x 13


Bench press

135 x 15

185 x 12

225 x 10

225 x 10


Pec deck

2 x warm up

160 x 15

205 x 15

250 x 12

300 x 12


Seated dumbbell curls

1 x warm up

25s x 15

35s x 15

45s x 10

45s x 10


One arm dumbbell preachers

30 x 15

30 x 15

30 x 15


Incline sit ups x 60



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

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 2 Post- 10 oz steak, 5 whole eggs, detour protein bar

Meal 3- smart gainer shake, 2 tbs coconut oil

Meal 4- 10 oz chicken breast sandwich on whole grain bun, quest bar

Meal 5- 16 oz steak, 1/2 baked potato

[gusto77]

Re: Gusto's Journal

Like I said workouts are ghetto this week. At my parents for Thanksgiving. Unpacked my supplement bag and realized I forgot my Vitargo. Didn't have any at GNC so Im sucking it up it up for the week.


Yesterday


Bent barbell rows

155 x 15

155 x 15

155 x 15

155 x 15


One arm dumbbell rows- 5 sec contraction top of each rep

50 x 8

50 x 8

50x 8


Bent dumbbell laterals

25s x 20

25s x 20

50s x 12

50s x 12


Straight leg deadlifts

155 x 15

155 x 15

155 x 15



Meal 1- Smart gainer shake

pre- 2 scoops No Xplode

Meal 2- creatine glutamine 6 egg omelet with hamburger and cheese, pancakes

Meal 3- 16 oz steak with A1 and veggies

Meal 4- 2 ham and cheese sandwiches on whole grain bread meat piled high with some chips, handful dark chocolate covered cherries

Meal 5- 100 gm whey



Today


Rotator/ trap/ delt warm ups


Standing dumbbell presses

50s x 20

50s x 20

50s x 20

50s x 20


Side dumbbell laterals

25s x 20

25s x 20

50s x 8

50s x 8


Barbell shrugs

155 x 15

155 x 15

155 x 155


Diamond pushups

BW x 30

BW x 25

BW x 20


Lying one arm dumbbell extensions

25 x 20

25 x 20

25 x 20


Leg Raises x 30



Meal 1- Smart Gainer shake

pre- NO Xplode

Meal 2- creatine glutamine 1/2 chicken with macaroni, beans, coleslaw

Meal 3- 1/2 rotisserie chicken (large chicken approx 12 oz chicken) with BBQ sauce corn chips and spinach artichoke dip

Meal 4- 1/2 rotisserie chicken (large chicken approx 12 oz chicken)

Meal 5- 100 gm whey

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looking good brother soon u will have to buy new clothes.

[gusto77]

Re: Gusto's Journal

For today let's just say I met my protein and probably caloric requirements and everything else was trash LOL. Good thanksgiving.... Happy thanksgiving everyone!

[gusto77]

Re: Gusto's Journal

Yesterday:

Lame workout I know, don't have much to work with as far as legs go at my parents house. No matter this was supposed to be a light week anyway. Was going to do some light barbell squats with a clean and press at the beginning but all I had was my ez curl bar with me and it was too narrow to squat with.


Warm ups


Air squats

X 50

X 40

X 40


Dumbbell lunges

25s x 15 each leg

25s x 12 " "

25s x 12 " "

50s x 8 " "


Uphill lunges

2 rounds approx 15 reps each leg


SL deads

155 x 15

155 x 15

155 x 15


Meal 1- German Apple pancake, 100 gm whey

Pre- 2 scoops no explode

Meal 2 (post)- creatine glutamine,16 oz turkey with cranberry sauce, corn chips, spinach and artichoke dip

Meal 3- 16 oz turkey and light cranberry sauce

Meal 4- 16 oz turkey and light cranberry sauce

Meal 5- 100 gm whey


Today:

Meal 1- Bagel with cream cheese, 100 gm whey

Meal 2- 16 oz turkey with cranberry sauce

Meal 3- 16 oz steak and baked potato

Meal 4- 16 oz steak and a1

Meal 5- 100 gm whey

[guns01]

Re: Gusto's Journal

still looks pretty nasty to me

[MOUNTAIN-MAN]

Re: Gusto's Journal

50 lb DB lung I can feel my legs shaking

[gusto77]

Re: Gusto's Journal

Meal 1: 6 egg omelet with hamburger and cheese, pancakes

Meal 2: Smart gainer shake

Meal 3: Steak, lobster, shrimp, fried rice <------ no idea on the weights.... travel day today and I stopped at a Japanese steak house and got the biggest meal they had

Meal 4: 16 oz steak with A1, 2 tbs coconut oil

Meal 5: 100 gm whey, 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

Look at you Gusto! Obviously following your program to the T. Great gains in a relatively short period of time. Keep it up you're killing it.
~Trixie~

[gusto77]

Re: Gusto's Journal

Done with the light rest weeks and back at it today. Didn't go too crazy heavy but definitely starting to work back up on the weight and intensity. Felt really really awesome today with the exception of the decline barbell press. I usually don't do those locked in decline movements cause they sting the shoulders but I wanted to try something different. Going to stick with dumbbell decline. I'm also going to stick with lighter weight higher rep pump/ burn sets for biceps. I definitely see what guns is saying about heavyweight and tendon pain/ strain. Much better pump and burn with the lightweights and it doesn't bother the tendons.


Rotator/ delt warm ups


Incline barbell press

3 x warm ups

225 x 12

245 x 10

265 x 7

225 x 10


Decline barbell press

135 x 15

185 x 12

225 x 10

225 x 10

135 x 15


Incline dumbbell press

100s x 14

100s x 12

100s x 11


Pec deck

1 x warm up

205 x 15

250 x 12

295 x 10


Seated dumbbell curls

2 x warm up

25s x 20

30s x 20

35s x 18


Single arm hammer curls

35 x 15

40 x 14

40 x 12


Standing dumbbell curl burnout

20s x 34



Meal 1- 100gm whey, bagel with 2 tbs almond butter, 1 fresh squeezed lemon

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

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

Meal 3- 16 oz chicken with BBQ, large sweet potato, veggies

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

Meal 5- 6 egg omelet with beef and cheese, 2 tbs coconut oil

Meal 6- 1 1/2 cup egg whites, 2 slices Ezekiel bread with 2 tbs almond butter

[animal87]

Re: Gusto's Journal

Keep it up big bro. I notice the 100s on Incline you are prob. getting close to the most massive ones at you gym if its like most right?!

[gusto77]

Re: Gusto's Journal

Keep it up big bro. I notice the 100s on Incline you are prob. getting close to the most massive ones at you gym if its like most right?!

We got 170s at my gym. Highest I've ever gone on incline dumbbell is the 130s I believe. I've Used the 150s on flat bench once for 5 reps I believe. 100s are really light for me on bench movements. Like I said though just trying to ease back into it after a few weeks of resting.

[animal87]

Re: Gusto's Journal

I think the biggest at mine are 140s and the rest i've been to are just 120s. Its not common in this area to have alot of really big and/or strong guys so I guess they dont waste the extra $$