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Re: Gusto's Journal
Diet is starting to look stellar bro
Diet is starting to look stellar bro
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Re: Gusto's Journal
Started out having a great day today. Great workout and everything. Mid afternoon I had to deal with some dramatic 'ex issues'. Anyway pissed me off made me sour and consumed a bunch of time and I missed a meal.
Anyway, leg workout was really good today. Started wearing knee wraps for about the first time in my life today.... me likey. If you're looking at my leg curls and saying "what the fuck" heres a little history on my hamstrings. I've always felt I was prone to injury in my hammies... especially my right one. When I was younger and first started lifting I would very frequently get an almost tearing like sensation in my upper calf/ lower hammy when doing leg curls. When I would run a lot for sports and in the military every single time I would try to sprint at more than 75% effort, no matter how much I had warmed up, I would pull my right hamstring and be out of commission for a couple of weeks. So right before I went on this recent three week rest/ light workout period I started feeling both of those start to come on. I still feel like it is lingering so I am really treading lightly on those leg curls. I would rather get a little bit done and not injure myself than put myself out of commission.
Rumble roll/ air squats/ stretch
Leg ext warm ups
40 x 60
50 x 60
60 x 60
Squats
135 x 12
185 x 12
225 x 12
255 x 10
275 x 8
Smith machine lunges
1 x warm up
135 x 12 each leg
155 x 10
175 x 8
Hack squats
1 pps x 20
2 pps x 15
3 pps x 12
4 pps x 10
5 pps x 7
Lying leg curls
2 x warm ups
80 x 12
90 x 10
100 x 8 ----> drop set to 50 x 12
HS horizontal calf
1 x warm up
3 pps x 20
5 pps x 15
5 pps x 15
6 pps x 10
6 pps x 8
Meal 1: 6 whole eggs, 2 tbs coconut oil
Meal 2: 100 gm whey, 2 'kind' bars (36 carbs)
Pre- 2 scoops NO Xplode
Intra- 140 vitargo, 25 whey
Meal 3- Creatine, Glutamine, 16 oz steak, 2 tbs coconut oil
Meal 4 (Cheat)- 1/2 pound double cheeseburger, some fries, 2 cookies, diet coke.... I planned on having a bit more to make up for the deficit but after the issues with my ex I literally felt so amped up and nauseous.... totally ruined enjoying my cheat meal
Meal 5- Smart Gainer shake (75 protein, 120 carbs, 900 cals)Comment
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Re: Gusto's Journal
Love that cheat diet.Comment
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Re: Gusto's Journal
Dammit! Accidentally erased all my workout and diet data! FML! I really don't feel like retyping all that right now. Killer back Workout today and I followed the diet guns laid out for me to a T.Comment
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Dream Big and create it...
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Re: Gusto's Journal
I know you are working it to a T. The picture shows, keep it up. I will be there cheering for you!Originally posted by gusto77 View Post
~Trixie~Comment
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Re: Gusto's Journal
Yesterday-
Good day, great workout then on the way home from the gym someone slammed into the back of my truck. Half my creatine/ glutamine drink went everywhere. My truck not too bad/ his car totaled. Anyway I was at the scene for about 2 hours so it kinda ruined my evening plans for eating cooking, and cleaning.
Rotator/ delt/ trap warm ups
Seated barbell press
3 x warm ups
225 x 6
205 x 9
185 x 11
135 x 13
Heavy side laterals
20s x 20
45a x 12
55s x 9
60s x 6 -----> drop set 30s x 12
Reverse pec deck
100 x 15
160 x 15
205 x 15
235 x 8
205 x 13
Barbell shrugs
135 x 15
225 x 12
275 x 10
315 x 8
355 x 6
Triceps workout done relatively fast...90 sec or less rest
Cable press-downs
3 x warm ups
120 x 20
140 x 20
160 x 20
180 x 10
200 x 10
Dumbbell Incline skull crushers
35s x 15
45s x 10 <---- slightly too heavy feeling.... Wanted to hit 12 or more reps
40s x 13
40s x 11
40s x 11
Meal 1- smart gainer shake
Meal 2- 16 oz chicken with BBQ, 2 tbs coconut oil
Meal 3- 16 oz chicken with BBQ, 1 Krispy Kreme donut.... Yup I caved
Pre- 2 scoops no Xplode
Intra- 70 vitargo, 25 whey
Meal 4 (post)- 16 oz steak with a1, 2 tbs coconut oil
Meal 5- 100 gm whey, 2 slices Ezekiel bread with 2 tbs almond butter
Today-
Giant sets done really fast but I'd be lying if I said I wasn't feeling it today. Brutal back pumps ensued during the fricken warm up rounds. Anyway got it done.
Rumble roll/ light stretch
3 x warm up rounds
Leg curls GS
70 x 10
80 x 10
90 x 10
100 x 10
Stiff legged deadlift GS
185 x 8
185 x 8
205 x 8
205 x 8
Smith machine lunge GS
115 x 8
135 x 8
135 x 8
155 x 8
Smith machine squat GS
115 x 6
135 x 6
135 x 6
155 x 6
Lying leg curls
70 x 10
90 x 10
110 x 10
120 x 10
130 x 10
140 x 10
Seated calf raises
70 x 15
90 x 15
110 x 13
130 x 12
150 x 9
Calf raises on hack machine
2 pps x 15
3 pps x 15
4 pps x 15
Meal 1- Smart gainer shake
Meal 2- 16 oz chicken, salmon/ avocado sushi roll
Pre- 2 scoops NO Xplode
Intra- 150 vitargo, 25 whey
Meal 3 (post)- creatine glutamine, 16 oz steak, 2 tbs coconut oil
Meal 4 (cheat)- Pizza, ice cream cone
Meal 5- 6 eggs, 2 tbs coconut oil
Meal 6- 1 1/2 cup egg whites, 2 tbs coconut oilComment
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Re: Gusto's Journal
Meal 1: 100 gm whey, 2 tbs coconut oil
Meal 2: Steak and cheese omelet and pancakes
Meal 3: 16oz steak with A1, 2 tbs coconut oil
Meal 4: 8 eggs, bagel with 2 tbs almond butter
Meal 5: 16 oz chicken with bbq, 2 tbs coconut oil
Meal 6: 1 1/2 cup egg whites, 2 slices Ezekiel bread with 2 tbs almond butterComment
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Re: Gusto's Journal
addendum to my diet for today...... Just got offered a chocolate covered butterfinger ice cream cone. I ate that shit.Comment
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Re: Gusto's Journal
Meal 1: 100 gm whey, 2 tbs coconut oil
Meal 2: 8 eggs with potatoes and ketchup
Meal 3: 16 oz steak, loaded baked Potato, salad, 1 dinner roll
Meal 4: smart gainer shake
Meal 5: 16 oz chicken with BBQ, 2 tbs coconut oilComment
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Re: Gusto's Journal
Addendum...
Will get my sixth meal in today: 8 oz steak and 4 whole eggs with A1
Was briefly considering throwing in some EQ starting tomorrow at 600 mgs a week and running that through my 10 week bulker coming up to help with my appetite. Im worried about my BP and hematocrit though. Its already slightly high and after christmas Ill be running 1gm test, 500 NPP, and Dbol and worried the EQ might be a bit much for me.Comment
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Re: Gusto's Journal
Killed it
Rotator/ delt/ trap warm ups
Incline dumbbell press
3 x warm ups
100s x 15
110s x 12
120s x 12
130s x 10
Incline dumbbell fly
40s x 15
60s x 12
75s x 10
Decline HS press
1 pps x 15
2 pps x 15
3 pps x 12
4 pps x 6..., slightly too heavy
3 pps + 25s x 10
3 pps + 25s x 9
Cable crossovers
30 x 15
40 x 15
50 x 15
60 x 15
70 x 15
80 x 10 ----> drop set 40 x 15
Incline dumbbell curls
2 x warm ups
25s x 20
35s x 15
45s x 10
One arm dumbbell preachers
35 x 15
35 x 14
35 x 13
Dumbbell/ hammer curl burnouts
20s x 35
20s x 29
Meal 1- smart gainer shake
Meal 2- 16 oz chicken with BBQ sauce, 2 tbs coconut oil
Meal 3- 16 oz chicken with BBQ sauce, 2 tbs coconut oil
Meal 4- 16 oz chicken with BBQ, loafer baked potato, 1 dinner roll
Pre- 2 scoops no Xplode
Intra- 70 vitargo, 25 whey
Meal 5 (Post)- 6 eggs, 2 tbs coconut oil
Meal 6- 1 1/2 cup egg whites, 2 slices Ezekiel bread with 2 tbs almond butterComment
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Re: Gusto's Journal
You should be fine on 600'mg eq if ur worried 400 works fine alosComment
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Re: Gusto's Journal
Rumble roll/ air squats/ stretch
Lying leg curls
50 x 15
60 x 15
70 x 15
80 x 15
100 x 12
120 x 12
140 x 10
160 x 8 ---> DS 80 x 10
Leg ext (warm up and heavy)
50 x 60
60 x 60
70 x 60
120 x 15
150 x 12
180 x 10
210 x 9
Hack squats
1 pps x 20
2 pps x 20
3 pps x 15
4 pps x 12
5 pps x 7
Bulgarian split squats on smith <---- those suck lol
95 x 10
115 x 10
135 x 10
HS horizontal calf ext
2 pps x 25
4 pps x 20
6 pps x 12
6 pps x 12
5 pps x 15
Meal 1- 100 gm whey, 2 slices Ezekiel bread with 2 tbs almond butter
Meal 2- 16 oz chicken with BBQ 2 tbs coconut oil
Meal 3 (cheat)- double bacon cheeseburger, cheese fries, Reese's ice cream
Meal 4- 16 oz chicken with BBQ 2 tbs coconut oil
Pre- 2 scoops no Xplode
Intra- 140 vitargo, 25 whey
Meal 5 (post)- creatine glutamine 8 eggs, 2 tbs coconut oil
Meal 6- 1 1/2 cups egg whites, 2 slices Ezekiel bread with 2 tbs almond butterComment
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