Gusto's Journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

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

Ill second that beast man

[guns01]

Re: Gusto's Journal

100lb db pullovers, that's freaking impressive if you are doing them the way i do. i dont think i could stay on the bench with that heavy of a weight haha

[gusto77]

Re: Gusto's Journal

100lb db pullovers, that's freaking impressive if you are doing them the way i do. i dont think i could stay on the bench with that heavy of a weight haha

I did them the same way we did them for the secondary back day. There was a good looking chica close by so I tried a set with a 120 and that was crushing lol. Cross bench pullovers seem to hurt the elbows more for some reason.

[gusto77]

Re: Gusto's Journal

Meal 1: 6 whole eggs, bacon, turkey sausage, 4 slices whole wheat toast, 16 oz milk

Pre: Angel dust

Intra: 70 Vitargo, 50 whey

Meal 2 (post): Creatine, glutamine, 16 oz beef burger with bacon and cheese

Meal 3: 100 gm whey, 2 tbs coconut oil, 2 donuts (cheat day was yesterday but I skipped desert so don't judge lol. By the way Cheat days are both legs and back day for now)

Meal 4: 16 oz steak, potatoes, 2 dinner rolls, salad

Meal 5: Big colossal protein bar

Meal 6: 100 gm whey, 2 tbs coconut oil




Rotator/ delt/ trap warm up


Seated strict side lats

15s x 20

20s x 20

25s x 20

30s x 15

35s x 10 ---> DS 15s x 10


One arm side cable lats

20 x 15

30 x 13

40 x 10


Seated barbell press

135 x 10

155 x 10

185 x 10

225 x 7

135 x 15


SM upright rows

65 x 15

85 x 15

105 x 15

125 x 13

145 x 10


Incline bench bent dumbbell lats

15s x 15

20s x 15

30s x 13

30s x 13


Dumbbell shrugs

3 x warm ups

110s x 12

110s x 12

120s x 10


CG bench

135 x 12

135 x 12

185 x 10

225 x 8

225 x 8


Rope pressdowns

2 x warm ups

120 x 20

140 x 17

140 x 16 ---/> DS 80 x 10


20 min light cardio

[gusto77]

Re: Gusto's Journal

2 x warm up rounds


Lying leg curl GS

60 x 10

75 x 10

90 x 10

90 x 10

90 x 10


SL deads GS

185 x 8

185 x 8

185 x 8

185 x 8

185 x 8


SM lunge GS

95 x 8

115 x 8

135 x 8

155 x 8

155 x 8


SM squat GS

95 x 6

115 x 6

135 x 6

155 x 6

155 x 6


Lying leg curls (no seated at this gym but they did have a second lying one in the machine room that felt a lot better)

80 x 10

100 x 10

120 x 10

140 x 10

160 x 10

160 x 10


Seated calf raises (2 sec hold top of each rep)

45 x 15

90 x 12

115 x 10

135 x 9

135 x 8 ---> DS 45 x 12



Meal 1: 6 eggs, bacon, 4 pieces whole wheat toast, 16 oz milk

Pre: angel dust

Intra: 140 vitargo, 25 whey

Meal 2 (post): Creatine, glutamine, 16 oz burger with cheese and bacon

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4 (cheat): Pizza, 1 donut

Meal 5: 100 gm whey, 2 tbs coconut oil

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meal 4 (cheat): Pizza, 1 donut
I am coming to ur house to get a donut

[gusto77]

Re: Gusto's Journal

Meal 4 (cheat): Pizza, 1 donut
I am coming to ur house to get a donut

You'll have to fly to AZ bro. Outta town for work. lol

[Trixie]

Re: Gusto's Journal

I am just checking in. Love u gusto!!
~Trixie~

[gusto77]

Re: Gusto's Journal

Rest and travel days last two days. Better details in challenge thread.

[gusto77]

Re: Gusto's Journal

Meal 1: 10 eggs, 2 bagels with cream cheese, 1 fresh squeezed lemon

Meal 2: BSN true mass

Meal 3: 16 oz beef burger with mustard and ketchup, 2 tbs coconut oil

Meal 4: 16 oz beef burger with mustard and ketchup, 2 tbs coconut oil

Meal 5: 6 eggs, 2 tbs coconut oil

Meal 6: BSN true mass

[gusto77]

Re: Gusto's Journal

Alright FG contest is over so I'm opening this back up. 8 weeks out exactly and am now currently running:

Tren a: 630/ wk
Mast p: 630/ wk
Anavar: 100/ day
Proviron: 100 day
Hgh: 3-4/ day, 5 days a week
T4: 100mcg/ day
Aromasin: 20/ day

Meal 1: 6 oz sirloin, 1 tbs coconut oil
Meal 2: 5 whole eggs with jalepenos and hot sauce
Meal 3: 6 oz sirloin, broccoli
Meal 4: 8 oz chicken
Meal 5: 8 oz chicken
Meal 6: 16 oz egg whites

[MOUNTAIN-MAN]

Re: Gusto's Journal

Ur on top of your game big man.

[gusto77]

Re: Gusto's Journal

Great day at the gym. Nothing more to say except that I love my high carb days ha ha


AM

40 min fasting cardio

PM

Dumbbell bench press

2 x pre warm ups

80s x 8

90s x 8

100s x 8

110s x 8

120s x 8

130s x 8

100s x 21

80s x 7 LOL


Incline barbell press

135 x 8

155 x 8

175 x 8

195 x 8

205 x 8

215 x 7


Barbell bench press

135 x 8

185 x 8

205 x 8

215 x 8

225 x 7 + 1 forced


Floor up cable crossovers (these were supposed to be incline cable flys but I'm lucky I even got on a cable machine let alone a bench to use with it)

30 x 15

30 x 15

30 x 15-----> reg cable crossovers 30 x 25


Seated dumbbell curls

1 x warm up

30s x 15

35s x 15

45s x 11

45s x 10 -----> 25s x 9


HS preachers (60 sec rest only, fast pumping reps)

45 x 12

55 x 12

65 x 12

75 x 11


Hammer curls

45s x 12

55s x 10

65s x 9


Meal 1: 6 oz sirloin and white rice (125 carb)

Meal 2: 8 oz chicken, 1 tbs coconut oil

Meal 3: 8 oz chicken

Meal 4: Protein cakes with sugar free jelly and Choc syrup

No xplode

Intra md

Meal 5: 8 oz chicken and white rice (125 carb)

Meal 6: 16 oz egg whites

[Trixie]

Re: Gusto's Journal

Welcome back to the everyday grind area. Great job on your transformation it is really unbelievable that you could get that big last winter and just 12 weeks later be so lean. Keep it up, I can't wait to see you this summer.
~Trixie~

[gusto77]

Re: Gusto's Journal

Great leg day today. Kept the weight down the reps a bit higher and the pace really decent. Occlusive work finished me off good at the end.


Rumble roll


Leg ext

4 x warm ups

110 x 15

125 x 15

140 x 15

155 x 13

170 x 12


Single leg press

2 plates x 25

3 plates x 25

4 plates x 20

5 plates x 20

6 plates x 14


Front squats (neutral stance)

135 x 12

165 x 12

195 x 10


HS v squat (narrow stance)

1 pps x 20

1 pps + 25s x 20

2 pps x 20


Occlusive leg ext

80 x 15

95 x 15

95 x 15


Occlusive leg curls

95 x 15

95 x 15

95 x 9-----> 80 x 6




Meal 1: 8 oz chicken and white rice (100 carb)

Meal 2: protein cakes

No xplode

Intra md

Meal 3: 16 oz egg whites and 1 cup oatmeal with SF syrup

Meal 4: 8 oz chicken with rice (100 carb)

Meal 5: 8 oz chicken and 1 tbs coconut oil

Meal 6: 16 oz egg whites