Gusto's Journal

[gusto77]

Re: Gusto's Journal

Kept it basic and kind of low key today. Will be hitting delts again Sunday along with chest so I got a pump and mild burn going and got out.


PM

Reverse pec deck

2 x warm ups

130 x 15

145 x 15

160 x 15


Seated strict dumbbell side laterals

1 x warm up

20s x 15

25s x 15

30s x 13


Arnold presses

1 x warm up

50s x 12

60s x 12

70s x 10


Dumbbell shrugs

1 x warm up

80s x 10

90s x 10

100s x 10


Incline dumbbell skull crushers

1 x warm up

25s x 15

30s x 15

35s x 15

40s x 15


Dumbbell kickbacks

25s x 15

25s x 15

25s x 15


20 min HIIT



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

Meal 2: 6 oz sirloin, 1 tbs coconut oil

Ange dust preworkout

Intra md 60 gm

Meal 3: 16 oz egg whites with oatmeal and SF syrup 50 gm

Meal 4: 6 oz sirloin with rice 40 gm

Meal 5: 8 oz chicken

Meal 6: 8 oz chicken

[guns01]

Re: Gusto's Journal

going to be a fun nasty silly weekend haha

[Trixie]

Re: Gusto's Journal

I'm assuming the number after your meal is the carb count.?
~Trixie~

[gusto77]

Re: Gusto's Journal

Great workout with guns today. Didn't log my whole workout but rest assured it was a good one.


Seated leg curls

3 x warm ups

6 x 10


Squats

135 x 8

135 x 8

185 x 8

225 x 8

275 x 8

285 x 6ish

225 x 10


Leg press

3- 9 pps x 6 reps wow that sucked

9- 3 pps x reps, 2 pps x 20 reps


Glute machine/ barbell lunges

3 x 8/ 8


SL deads on hack

1 pps x 10

1 pps + 25s x 10

2 pps x 10


Calf presses

Bunch of warm ups

250 x 10 x 5



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

Meal 2: 6 oz sirloin

V2 preworkout

Intra md 60 gm

Meal 3: 8 oz chicken, 1 tbs coconut oil

Meal 4: 8 oz chicken

Meal 5: 6 oz lean burger

Meal 6: 8 oz chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

Outstanding gym day monster

[gusto77]

Re: Gusto's Journal

Great workout with guns today. 6 weeks out and now running:

700 tren a/ wk
700 mast p/ wk
100'anavar/ day
100 proviron/ day
20 mg halo/ day
1 mg Adex eod
20 mg aromasin ed
100 mcg t4 ed
3-4 iu hgh mon - fri


Incline dumbbell press

3 x warm ups

85s x 8

105s x 8

115s x 8

120s x 7


Incline smith machine presses

135 x 15

165s x 15

195 x 15

225 x 10?


Pec deck fly

3 x 12 with 2 sec contraction each rep


Assisted dips (50lbs assist)

2 x failure


Bent dumbbell laterals

20s x 20

25s x 20

25s x 20


Side dumbbell laterals

30s x 10

35s x 10

35s x 10---> 20s x 8---> 10s x 8


Rope cable press downs

8 x 10 (run the rack up, hit failure set 4 or 5 so a lot of assisted reps last few sets)


Calf raises

4 x 10 with 10 sec stretch last rep



Meal 1: 6 oz sirloin and 1 tbs coconut oil

Angel dust preworkout

Intra md

Meal 2: 6 oz sirloin

Meal 3: protein cakes with SF jelly and choc syrup

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Meal 6: 8 oz chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

Cycle is killer bro

[gusto77]

Re: Gusto's Journal

AM

40 min fasting cardio


PM

Incline dumbbell curls/ incline dumbbell skull crushers

3 x warm ups

20s x 12/ 12

25s x 12/ 12

30s x 12/ 12

30s x 12/ 12

30s x 12/ 12


Seated alt hammer curls/ diamond push ups

30s x 12/ 20

35s x 12/ 20

35s x 12/ 20


Concentration curls/ one arm overhead ext

20 x 15/ 15

25 x 15/ 15

30 x 12/ 15


Heavy alt dumbbell curls

50s x 6---> 25s x 8



Meal 1: 4 whole eggs with 2 oz steak and jalapeños

Meal 2: 6 oz sirloin and 1 tbs coconut oil

Meal 3: 6 oz sirloin

Meal 4: 8 oz chicken

Meal 5: 8 oz chicken

Intra md

Meal 6: 8 oz chicken

[gusto77]

Re: Gusto's Journal

Pissed off tired travel and zero carb day and I still managed to get a really decent back workout in. Ready for some carbs tomorrow.


HS rows

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 15

3 pps x 15

3 pps + 25sx 14


One arm bent dumbbell rows

100 x 12

110 x 12

120 x 10


Assisted wide grip pull ups

(70) x 18

(55) x 12

(55) x 9---> (100) x 6


One arm HS pulldowns

1 pps x 15

1 pps + 25s x 15

1 pps + 35s x 15


HS pullovers

50 x 15

100 x 15

150 x 15

200 x 15

200 x 14


Rack pulls (left my wrist straps at hotel so kept it kind of light)

135 x 8

225 x 8

275 x 8

315 x 6

315 x 6



Meal 1: 6 whole eggs

Meal 2: 6 oz sirloin

Meal 3: 8 oz chicken

Meal 4: 8 oz chicken and broccoli

Angel dust preworkout

Intra md

Meal 5: 6 oz sirloin and broccoli

Meal 6: 8 oz turkey burger

[gusto77]

Re: Gusto's Journal

May notice my schedule is screwy this week. Traveling for work so I'm getting in workouts when and where I can. Should actually get more than I normally do. Secondary leg tomorrow and secondary back on Friday. Really good impromptu upper body pump workout today.


Chest, delt, arm pump session


Cable crossovers

22.5 x 20

27.5 x 20

32.5 x 20

37.5 x 15


Incline dumbbell fly/ incline dumbbell press

40s x 15/ 15

40s x 15/ 15

40s x 15/ 15


Front dumbbell raise/ side dumbbell lats/ bent dumbbell lats

15s x 15/ 12/ 15

20s x 15/ 10/ 15

20s x 15/ 10/ 15


Arnold press

50s x 15

50s x 15

50s x 14


Seated dumbbell curls/ rope press downs

20s x 20/ 32.5 x 20

25s x 20/ 42.5 x 20

25s x 20/ 52.5 x 20


One arm hammer curls/ diamond push ups

50 x 10/ BW x 25

50 x 10/ BW x 22

50 x 10/ BW x 20


20 min HIIT



Meal 1: 8 oz turkey burger and white rice

Meal 2: protein cakes with SF jelly and choc syrup

Meal 3: 6 oz lean beef burger and white rice

Meal 4: 8 oz turkey burger and white rice

Meal 5: 6 oz lean beef burger

Angel dust preworkout

Intra md

Meal 6: 16 oz egg whites and jasmine rice

[qhams]

Re: Gusto's Journal

Man your killing it. Keep it up.

[gusto77]

Re: Gusto's Journal

After a long long day of some of the most boring army conversations you can possibly imagine I finally got to the gym at around 7 PM. I've already slept pretty crappy the last two nights in my hotel so I dared not take any pre-workout that late and I came off Halo yesterday. So on top of just being exhausted from lack of sleep and a long boring draining day at work I had nothing to boost me up LOL. Still had a very respectable secondary leg day but man was I exhausted by the time I was done.


3 x warm up rounds


Lying leg curls GS

95 x 10

110 x 10

110 x 10

125 x 10


Straight leg deads GS

205 x 8

225 x 8

245 x 8

245 x 8


SM lunges GS

135 x 8

155 x 8

175 x 8

175 x 8


SM squats GS

135 x 6

155 x 6

175 x 6

175 x 6


HS standing single leg curls

35 x 10

35 x 10

45 x 10

45 x 10

55 x 10

55 x 10


Seated calf raises

90 x 10

90 x 10

110 x 10

110 x 10



Meal 1: 8 oz turkey burger and white rice

Meal 2: protein cakes with SF jelly and choc syrup

Meal 3: 6 oz lean beef burger and jasmine rice

Meal 4: 8 oz chicken and jasmine rice

Meal 5: 8 oz chicken

Angel dust preworkout

Intra md

Meal 6: 16 oz egg whites and oatmeal with SF syrup

[guns01]

Re: Gusto's Journal

looks like you still got a really good session in and your strength held out really well also

[LittleTom]

Re: Gusto's Journal

Great journal Gusto. You are really crushing it. From the beginning of the FG contest till now, cant wait to see the end result.

[Trixie]

Re: Gusto's Journal

Still luv you even tough you didn't get your cardio in, lol. What is this talk about Lasagna on guns thread?? You totally busted me for 3 bites of lasagna 2 days last month?

Keep at it we will be there and see the great gains you have made this year. You rule!!
~Trixe~