Gusto's Journal

[Trixie]

Re: Gusto's Journal

Gusto, you are doing GREAT!! Keep it up buddy. I luv u.
~Trixie~

[MOUNTAIN-MAN]

Re: Gusto's Journal

Great back day today. Hammy doesn't feel that bad at all. Gonna skip my secondary leg day this week and do a secondary back workout instead.



Wide grip pull downs

3 x warm up

175 x 10

205 x 10

235 x 8

175 x 15


TBar rows

1 x warm up

125 x 20

175 x 15

225 x 10

175 x 15


HS rows

2 pps x 20

3 pps x 15

4 pps x 12

5 pps x 6 + 2 forced with 5 sec hold last rep


One arm reverse grip pull down

70 x 15

100 x 15

130 x 15

145 x 15


Dumbbell pullover

65 x 15

85 x 15

105 x 10


Hyper ext x 20 (these honestly weren't bothering my hamstring at all but by this point I was just kind of smoked LOL)


20 min light cardio



Meal 1: 100 gm whey, hash browns with ketchup

Meal 2 (cheat): Spaghetti with meatballs, french bread, 3 krispy kreme donuts

Meal 3: 12 oz chicken with 1 whole avocado and BBQ sauce, 2 tbs coconut oil

Pre: NO Xplode

Intra: 140 vitargo, 25 whey

Meal 4 (post): creatine, glutamine, 12 oz chicken with 1 whole avocado and bbq sauce

Meal 5: 100 gm whey, 2 tbs coconut oil

Very impressive bro

[gusto77]

Re: Gusto's Journal

Seated dumbbell press

3 x warm ups

110s x 11

110s x 9

110s x 6 + 1 forced


Reverse pec deck

2 x warm up

130 x 20

160 x 20

190 x 20

220 x 15


Side dumbbell laterals

2 x warm ups

30s x 15

40s x 13

50s x 9----> DS 20s x 12


Barbell shrugs

2 x warm ups

225 x 12

275 x 10

315 x 8


Incline dumbbell skull crushers/ presses

2 x warm ups

40s x 15/ 8

45s x 15/ 8

50s x 12/ 8


One arm reverse cable pressdowns

50 x 12

60 x 12

70 x 12

80 x 11----> 2 arm rope burnout 110 x 22



Meal 1: 8 eggs and hash browns with ketchup

Meal 2: 12 oz chicken with one avocado and bbq sauce

Pre: NO Xplode

Intra: 70 vitargo, 50 whey

Meal 3 (post): creatine, glutamine, 75 whey

Meal 4: 8 eggs and hash browns with ketchup

Meal 5: 12 oz chicken and one whole avocado with cheese and ketchup

Meal 6: 100 gm whey

[guns01]

Re: Gusto's Journal

Have you used one before or have any feedback? Only thing Im skeptical about is that it seems to be for a specific area/ injury rather than something I could use all the time to prevent... am I right or wrong? Only $20 though. you think this would be better than compression shorts you talked about before?

it is a tool for a specific area and from what i have read it is used for prehab as well as rehabbing an injury. i havent used the specific product because i like the shorts to keep the whole leg above the knee tight. pretty cheap product though

[gusto77]

Re: Gusto's Journal

Got it done in the garage today. Fast and light. Traveling a bit today and and all day tomorrow and the gym was just too out of the way.



Bent barbell row GS

135 x 15

135 x 15

155 x 15

185 x 15

185 x 15


Bent dumbbell row GS

50s x 15

50s x 15

50s x 15

50s x 15

50s x 15


Dumbbell pullover GS

50 x 15

50 x 15

50 x 15

50 x 15

50 x 15


Parallel medium grip pull ups GS

BW x 4

BW x 3

BW x 2

Assisted x 8

Assisted x 8



Meal 1: 4 eggs, hash brown with cheese and ketchup, 50 gm whey, 1 fresh squeezed lemon

Pre: NO XPlode

Intra: 70 vitargo, 25 whey

Post workout snack: creatine, glutamine, 1 Zone bar

Meal 2: 10 oz sirloin, 4 oz shrimp, mashed potatoes, broccoli, 3 southwest eggrolls, 1 potato skin

Snack: Pure protein bar (20 gms)

Meal 3 (cheat): Large pepperoni, bacon, beef pizza, 2 lava cakes

Meal 4: 100 gm whey

[MOUNTAIN-MAN]

Re: Gusto's Journal

Large pepperoni and beef pizza ur killing me.

[gusto77]

Re: Gusto's Journal

Large pepperoni and beef pizza ur killing me.

Ill be sucking in about 6 weeks bro.

[gusto77]

Re: Gusto's Journal

Awesome workout today. Felt strong and the NPP has got my joints feeling right. One of those killer pumps at the end where you look at yourself and you almost feel like you look like a pro lol.



Rotator/ delt/ trap warm ups


Bench press

3 x warm ups

275 x 6

295 x 6

315 x 6

350 x 4

365 x 2 ---> DS 225 x 15


Incline barbell press

1 x warm up

225 x 10

250 x 8

275 x 6 ----> DS 135 x 15


Incline dumbbell fly

1 x warm up

50s x 15

60s x 12

70s x 10


Cable crossovers

50 x 20

70 x 20

90 x 15 ----> DS 50 x 15


Hammer curls

1 x warm up

40s x 15

50s x 12

60s x 10


One arm dumbbell preachers

30 x 15

35 x 12

40 x 9 + 1 forced


Incline dumbbell curl burn out

20s x 23 with 10 sec hold last rep


20 min light cardio



Meal 1: 6 eggs with bacon, hash browns, ketchup and 2 slices wheat toast

Pre: Angel dust

Intra: 70 vitargo, 50 whey

Meal 2 (post): creatine glutamine, double steak burrito bowl with white rice, black beans, cheese and guacamole, quest bar

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 12 oz steak, potatoes, veggies, salad

Meal 5: 100 gm whey, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meal 2 (post): creatine glutamine, double steak burrito bowl with white rice, black beans, cheese and guacamole, quest bar

I want a steak burrito and a quest bar

[guns01]

Re: Gusto's Journal

that angel dust is the shit but i just tried the curse and it is pretty wicked also. you are going to have to give that one a try next

[gusto77]

Re: Gusto's Journal

Got to the gym today feeling awesome and ready to push it hard but then remembered I strained my right hammy last week. So I started out real slow and easy and didn't push myself too hard once I got to the heavier weights. Still managed to have a hell of a session and was thoroughly smoked when it was over.


Lying leg curls (light warm up)

30 x 10

45 x 10

60 x 10

60 x 10


Leg ext warm ups

30 x 60

45 x 60

60 x 60


Squats

135 (loaded stretch x 20 sec)

135 x 10

135 x 10

185 x 10

225 x 10

275 x 8

315 x 6

225 x 10


Hack squats

1 pps x 10

2 pps x 10

3 pps x 10

4 pps x 10


Leg ext.

Occlusive- 80 x 15, 110 x 15, 140 x 13

140 x 15

155 x 15

170 x 15


Straight leg deads

135 x 10

185 x 10

235 x 10

285 x 10


Seated calf raise

45 x 20

90 x 15

135 x 12

90 x 20


Standing calf raise

100 x 15

200 x 15

300 x 15

400 x 10

500 x 7



Meal 1: 6 whole eggs, bacon, hash browns with ketchup, 4 slices wheat toast

Meal 2: 100 gm whey, 1 quest bar (about 30 minutes after shake)

Meal 3 (Cheat): Chicken parmesan sandwich with fries, 2 donuts

Preworkout: Angel dust

Intra: 140 vitargo, 25 whey

Meal 4: Creatine, glutamine, 12 oz steak, mashed potatoes with sour cream and cheese, veggies, 2 tbs coconut oil

Meal 5: 100 gm whey, 2 tbs coconut oil

[Trixie]

Re: Gusto's Journal

You are Kicking ASS! Go get em.
~Trixie~

[gusto77]

Re: Gusto's Journal

Bent barbell rows

135 x 10

185 x 10

225 x 10

275 x 10

315 x 8

315 x 6


T bar rows

50 x 15

100 x 15

150 x 12

200 x 12

250 x 7


Parallel medium grip pull downs

2 x warm ups

140 x 15

160 x 12

180 x 12

200 x 9 -------> TDS 150 x 5, 120 x 6, 90 x 8


HS pull downs

1 pps + 25s x 20

2 pps x 20

2 pps + 25s x 15

3 pps x 10

3 pps x 10


Dumbbell pullover

1 x warm up

120 x 7

100 x 10

100 x 10


Low back machine

120 x 15

150 x 15

180 x 15


20 min light cardio



Meal 1: 6 eggs, bacon, potatoes, 4 slices wheat toast, 16 oz 2% milk

Meal 2: Big steak omelet, New York Cheesecake pancakes, 2 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Pre: Angel dust

Intra: 140 vitargo, 25 whey

Meal 4 (post): creatine, glutamine, Pizza, maybe some desert not sure yet

Meal 5: 100 gm whey, 2 tbs coconut oil

Meal 6: Really going to try and fit another meal in today If I can keep my damn eyes open in my hotel room. Hotels make me sleepy lol. 14 oz beef or chicken.

[gusto77]

Re: Gusto's Journal

Bent barbell rows

135 x 10

185 x 10

225 x 10

275 x 10

315 x 8

315 x 6


T bar rows

50 x 15

100 x 15

150 x 12

200 x 12

250 x 7


Parallel medium grip pull downs

2 x warm ups

140 x 15

160 x 12

180 x 12

200 x 9 -------> TDS 150 x 5, 120 x 6, 90 x 8


HS pull downs

1 pps + 25s x 20

2 pps x 20

2 pps + 25s x 15

3 pps x 10

3 pps x 10


Dumbbell pullover

1 x warm up

120 x 7

100 x 10

100 x 10


Low back machine

120 x 15

150 x 15

180 x 15


20 min light cardio



Meal 1: 6 eggs, bacon, potatoes, 4 slices wheat toast, 16 oz 2% milk

Meal 2: Big steak omelet, New York Cheesecake pancakes, 2 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Pre: Angel dust

Intra: 140 vitargo, 25 whey

Meal 4 (post): creatine, glutamine, Pizza, maybe some desert not sure yet

Meal 5: 100 gm whey, 2 tbs coconut oil

Meal 6: Really going to try and fit another meal in today If I can keep my damn eyes open in my hotel room. Hotels make me sleepy lol. 14 oz beef or chicken.

[Trixie]

Re: Gusto's Journal

you looked awesome and ready all week to me. Great workouts and diet. Keep it up gusto.
~Trixie~