Gusto's Journal

[gusto77]

Re: Gusto's Journal

Great back workout today, absolutely phenomenal pump. Been feeling really good in the gym lately..... taking the DNP at night definitely improved things for me. Also forgot to add that in addition to what I previously listed I am also taking 1 mg of adex every other day and 250 mg of DNP nightly.


AM

40 min fasting cardio


PM

Wide grip pull downs

4 x warm ups

155 x 12

185 x 12

215 x 9

215 x 8 -----> 125 x 13


Supported tbar rows

45 x 15

90 x 15

115 x 15

135 x 12

160 x 10


Nautilus pull downs (supinating during positive/ pronating on negative)

125 x 12

140 x 12

170 x 12

200 x 12

215 x 10 ----> 125 x 10


Dumbbell rows in incline bench

40s x 15

60s x 12

60s x 12

70s x 11

70s x 10


Hyper ext.

3 x 20



Meal 1: 8 oz chicken, 1 tbs coconut oil

Meal 2: protein cakes (50 carb)

Meal 3: 16 oz egg whites and 1/2 cup oatmeal with SF syrup (25 carb)

Angel dust preworkout

Intra md (60 carb)

Meal 4: 8 oz chicken with rice (50 carb)

Meal 5: 8 oz chicken and 1 tbs coconut oil

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Pic taken yesterday. Have lost even more water and fat since final challenge pics taken Sunday. Weight- 191 Lbs

IMG_2580.jpg

[rnixon]

Re: Gusto's Journal

Pic taken yesterday. Have lost even more water and fat since final challenge pics taken Sunday. Weight- 191 Lbs

[ATTACH]69623[/ATTACH]

Looking very good

[gusto77]

Re: Gusto's Journal

Great day at the gym.


AM

40 min fasting cardio


Early PM

Rotator/ delt/ trap warm ups


Seated dumbbell press

3 x warm ups

80s x 10

90s x 10

100s x 8


Front dumbbell raises

20s x 20

30s x 16

40s x 12


Dumbbell side lats (1 sec hold each rep, slow negative)

20s x 12

25s x 10

25s x 10

30s x 9


Reverse pec deck (rest pause)

100 x 15

130 x 15

145 x 15

145 x 15


Dumbbell shrugs (3sec holds)

1 x warm up

70s x 10

80s x 10

90s x 10


Short rest periods for triceps

Cable pressdowns

3 x warm ups

170 x 15

185 x 15

200 x 15


Incline dumbbell skull crushers

25s x 20

30s x 18

35s x 14


Diamond push ups x 25


Meal 1: 8 oz chicken with rice (50 carb)

Meal 2: protein cakes (50 carb)

Angel dust preworkout

Intra md (60 carb)

Meal 3: 16 oz egg whites and 1/2 cup oatmeal (25 carb)

Meal 4: 8 oz chicken and 1 tbs coconut oil

Meal 5: 16 oz egg whites, sauerkraut

Meal 6: 8 oz chicken

[slamshaft]

Re: Gusto's Journal

Love your workouts bro, really intense, definitely have pulled a few things from em

[Trixie]

Re: Gusto's Journal

I wish I could 'LIKE LIKE' cause you are a hit imo. Great job on the forearms, so many neglect them. You have put some trick legs on that body of yours too. I think you are having fun. Please promise not to crush me when I see you, hahaha.
~Trixie~

[gusto77]

Re: Gusto's Journal

Did my secondary leg day a bit different today. All in all really good workout although I gotta say I was just kind of pissed off and hungry today. Inadvertently blew off calves this week but I'm doing a secondary back workout tomorrow since I get a cheat so I will hit them tomorrow.


AM

40 min fasting cardio


PM


3 x warm ups rounds


Lying leg curls GS

110 x 10

110 x 10

110 x 10


SL deads GS

185 x 8

205 x 8

225 x 8


Bulgarian split squats GS

30 lbs dumbbell x 8

40 x 8

40 x 8


Wide stance squats GS

135 x 6

155 x 6

175 x 6


Rest


Front squat TS

135 x 10

155 x 10

165 x 10


Leg press TS

3 pps x 8

4 pps x 8

4 pps x 8


Leg ext TS (with 1 sec holds)

95 x 8

95 x 8

95 x 8


Rest


Leg ext SS

80 x 20

95 x 20

95 x 20


Lying leg curls SS

80 x 20

80 x 20

80 x 20


Rumble roll/ stretch


Meal 1: 8 oz chicken

Meal 2: protein cakes

Angel dust preworkout

Intra md

Meal 3: 16 oz egg whites and 1 tons coconut oil

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

This secondary back workout may not look like much on paper, but it was actually really good for a ghetto garage work out. Kept the reps high on the giant sets the pace quick even between the giant sets. Deep burn and pump by the time I was finished. I had actually planned on doing some close grip pull-ups to finish off the work out but my back and arms were so smoked by the time I finished with my fourth round that I just decided to throw in an extra round.


3 x warm up rounds


Bent barbell rows GS

135 x 15

155 x 15

165 x 15

165 x 15

165 x 15


Dumbbell pullover GS

50 x 15

50 x 15

50 x 15

50 x 15

50 x 15


Dumbbell row GS

50s x 15

50s x 15

50s x 15

50s x 15

50s x 15


Assisted pull ups GS

X 10

X 8

X 8

X 8ish

X 6


Single leg calf raises

1 x warm up

50 x 15

50 x 15

50 x 15

50 x 15



Meal 1: 8 oz chicken

Meal 2: 8 oz chicken

Angel dust preworkout

Intra md (50 carb only)

Meal 3: red robin burning love burger and fries with ketchup

Meal 4: 8 oz chicken and sauerkraut

Meal 5: 8 oz chicken and sauerkraut

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Meal 1: 5 whole eggs with jalepenos and hot sauce

Meal 2: 8 oz chicken

Meal 3: 8 oz chicken with sauerkraut and 1 tbs coconut oil

Meal 4: 8 oz chicken with sauerkraut

Meal 5: 8 oz chicken with jalepenos

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Walked into the gym today feeling hungry pissed off and drained. Forgot my pre workout at home as well. Once the blood got pumping ended up having a really great workout. Halo seems to be working nicely. Good strength and aggression bursts and felt really strong for as much weight as Ive lost and a no carb day.



Rotator warm ups


Bench press

3 x warm ups

225 x 8

245 x 8

265 x 8

275 x 8

225 x 13


Incline barbell press

135 x 12

165 x 10

195 x 10

225 x 8

225 x 7


Incline nautilus press

1 pps x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 10

3 pps x 9


Cable crossovers

50 x 25

70 x 20

80 x 15----> 40 x 25


Incline dumbbell curls

2 x warm ups

25s x 20

30s x 16

35s x 13


Concentration curls

20s x 15, 15, 15 (very little rest)



Meal 1: 5 whole eggs with jalapeños

Meal 2: 8 oz chicken

Meal 3: 8 oz chicken and 1 tbs coconut oil

Intra md

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Adjusting my schedule since I'll be working out all weekend and schedule will be jacked up next week. Rest day today, secondary legs and cardio tomorrow.


Meal 1: protein cakes with SF jelly and choc syrup

Meal 2: 6 oz sirloin with rice

Meal 3: 6 oz sirloin with rice

Meal 4: 8 oz chicken with rice

Meal 5: 16 oz egg whites and oatmeal, 1 tbs coconut oil

Meal 6: 8 oz chicken

[Trixie]

Re: Gusto's Journal

Look at you getting to build with the sirloin. Early sacrifice can gain many rewards in the end. Keep it up.
~Trixie~

[gusto77]

Re: Gusto's Journal

Really good secondary leg day. Smoked through the hacks and calf presses and fried my legs at the end.


AM

40 min fasting cardio


Early PM (secondary day)

Lying leg curls

3 x warm ups

110 x 10

110 x 10

110 x 10

110 x 10

125 x 10

125 x 10


Hip adductor

2 x warm ups

110 x 10

140 x 10

155 x 10

170 x 10


Squats

135 x 8

155 x 8

185 x 6

225 x 6

255 x 6

275 x 6

295 x 6


Hack squats (short rest)

1 pps x 20

1 pps + 25s x 20

2 pps x 20

2 pps x 20


Calf raises on hack (short rest)

2 pps x 20

2 pps x 18

2 pps x 15



Meal 1: 6 oz sirloin with rice 100

Meal 2: protein cakes with SF jelly and choc syrup 50

Meal 3: 8 oz chicken with rice 75

Angel dust preworkout

Intra md 60

Meal 4: 8 oz chicken, 1 tbs coconut oil

Meal 5: 6 oz sirloin with rice 100

Meal 6: 16 oz egg whites

[gusto77]

Re: Gusto's Journal

Think my test may have dropped too a noticeable level. Woke up feeling blah. Still had an awesome back workout though. Went in feeling sluggish and groggy and once the blood got pumping I kept the pace up to keep up the momentum. Great pump.



AM

40 min fasting cardio


PM

Wide grip pulldowns

3 x warm ups

160 x 12

175 x 10

190 x 10

205 x 8


SM bent rows

135 x 15

185 x 15

235 x 10

255 x 8


T bar rows

100 x 20

150 x 15

175 x 12

200 x 8


Seated cable rows

130 x 15

145 x 15

160 x 12

175 x 10


Close grip pulldowns

115 x 15

130 x 15

145 x 12

160 x 9-----> 100 x 8


Hyper ext. x 20 x 2



Meal 1: protein cakes with SF jelly and choc syrup 50 gm

Meal 2: 6 oz sirloin

Mea 3: 8 oz chicken and 2 tbs coconut oil

Ange dust preworkout

Intra md 60 gm

Meal 4: 16 oz egg whites with oatmeal and SF syrup 50 gm

Meal 5: 6 oz sirloin with rice 40 gm

Meal 6: 8 oz chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

Brother u are getting ripped esp ur wheels nice