Gusto's Journal

[gusto77]

Re: Gusto's Journal

You wouldn't guess it from my strength numbers today but pretty damn good workout. Felt kinda weak but the motivation and pump were there.


AM

40 min fasting cardio


PM


Incline barbell press (wow these felt heavy as shit today.... Weak sauce lol)

135 x 10

135 x 10

185 x 8

225 x 8

245 x 7


Low incline SM press

135 x 15

155 x 15

185 x 15

205 x 15

225 x 12

225 x 11----> 135 x 15


Incline dumbbell fly/ press

40s x 15/ 15

50s x 15/ 10

60s x 11/ 3 (wow talk about muscle failure... Tried to hit 12 on the flies and completely burned out... Barely 3, 3/4 reps on press.... Killer set!)


Cable crossovers

30 x 20

40 x 20

50 x 17

50 x 15

50 x 15----> 30 x 15 (5-10 sec most muscular hold at end of reg and drop set)


Heavy alternating hammer curls

2 x warm ups

50s x 10

60s x 9

65s x 8

65s x 8ish


Matrix machine curls

60 x 20

80 x 17

80 x 14

100 x 10


Incline dumbbell curl burnout

20s x 22



Meal 1: 8 oz turkey burger with low carb ketchup and 1 tbs coconut oil

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

Meal 3: 8 oz chicken

Angel dust preworkout

Intra md

Meal 4: 8 oz chicken

Meal 5: 8 oz turkey burger with low carb ketchup and sauerkraut

Meal 6: 8 oz turkey burger with low carb ketchup and sauerkraut

[MOUNTAIN-MAN]

Re: Gusto's Journal

Nice day mr beastly love and bro respect

[gusto77]

Re: Gusto's Journal

Really good leg workout today. Whatever it looks like on paper I was thoroughly smoked by the time I was finished. Started out really really good and hit a wall about three quarters of the way through but kept pushing on and had a good low-carb leg day. Killer burn and pump.



Foam roll/ air squats


Leg ext warm ups


Leg press


3 x warm ups

5 pps x 8

7 pps x 8

7 pps x 8

8 pps x 8

8 pps x 8

9 pps x 6


Front squats

135 x 10

155 x 10

175 x 8 <----- was supposed to be 10 reps but the bar rolls off the shoulders

195 x 8

225 x 5


SM lunges/ SM squats

3 x warm ups

185 x 8/ 5

185 x 6/ 5

185 x 6/ 5


Occlusive leg ext

80 x 15 x 3


Occlusive leg curls

90 x 15 x 3


Matrix calf ext

2 x warm ups

200 x 15

300 x 12

400 x 8

400 x 7------> 200 x 12


Foam roll/ stretch



Meal 1: 8 oz turkey burger with low carb ketchup and 1 tbs coconut oil

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

Angel dust preworkout

Intra md

Meal 3: 8 oz turkey burger with low carb ketchup

Meal 4: 6 oz sirloin

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz chicken with low carb ketchup

[gusto77]

Re: Gusto's Journal

Absolutely phenomenal back workout today. Awesome awesome pump. I'll be honest I walked into the gym today completely smoked and sore from my leg workout yesterday. It was a good leg workout but nothing over-the-top...... just goes to show the state of my body in terms of caloric intake and recovery. Once the blood got pumping though I had a great back workout.


AM

40 min fasting cardio


PM

Good mornings

3 x warm ups

115 x 10

135 x 10

155 x 10


One arm HS high rows

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 12

3 pps x 10

3 pps x 9


One arm dumbbell rows

1 x warm up

100 x 10

110 x 10

120 x 10

130 x 10

140 x 9


One arm cable pulldowns

130 x 12

145 x 10

160 x 9


Seated cable rows

100 x 12

130 x 12

160 x 10

175 x 9

190 x 7


Assisted neutral grip pull ups

(80) x 18

(60) x 12

(40) x 8---> (100) x 10


Incline leg raises

3 x 20



Meal 1: 8 oz turkey burger with low carb ketchup

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

Meal 3: 8 oz chicken with low carb ketchup

Angel dust preworkout

Intra md

Meal 4: 6 oz sirloin and 1 tbs coconut oil

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz chicken with low carb ketchup

[guns01]

Re: Gusto's Journal

watch that ketchup gusto and dont let that up your actual carb count to high.

[gusto77]

Re: Gusto's Journal

watch that ketchup gusto and dont let that up your actual carb count to high.

Tbs or less each time.... So 1 or less carbs.... It's so delicious... Please don't take it from me!!! Lol

[guns01]

Re: Gusto's Journal

Tbs or less each time.... So 1 or less carbs.... It's so delicious... Please don't take it from me!!! Lol

just make sure you arent getting more than 5 total carbs per day off of it

[gusto77]

Re: Gusto's Journal

Ended up being a rest day because I had a new AC unit getting put in so I was at the house all day. Worked well in my opinion. I have not been this sore and beat up feeling in a long time and think the rest was good. Shoulders tris tomorrow and secondary leg day on sat. Travel day for work Sunday.


Meal 1: 6 oz sirloin and 1 tbs coconut oil

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

Meal 3: 8 oz chicken with low carb ketchup (less than 1tbs)

Meal 4: 8 oz chicken within carb ketchup

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz turkey burger with mustard with low carb ketchup and mustard

[guns01]

Re: Gusto's Journal

i must be having sympathy pains with you gusto because i am beat the f up bad today

[LittleTom]

Re: Gusto's Journal

Ended up being a rest day because I had a new AC unit getting put in so I was at the house all day. Worked well in my opinion. I have not been this sore and beat up feeling in a long time and think the rest was good. Shoulders tris tomorrow and secondary leg day on sat. Travel day for work Sunday.


Meal 1: 6 oz sirloin and 1 tbs coconut oil

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

Meal 3: 8 oz chicken with low carb ketchup (less than 1tbs)

Meal 4: 8 oz chicken within carb ketchup

Meal 5: 8 oz chicken with low carb ketchup

Meal 6: 8 oz turkey burger with mustard with low carb ketchup and mustard

damn.... that's discipline right there.

[gusto77]

Re: Gusto's Journal

Wow felt like shit today. Drained rubbery and felt like someone beat my back and legs with a bat. Got it done but man.... Wasn't pretty.


Rotator/ delt warm ups


HS presses/ dumbbell laterals

1 pps x 15/ 10s x 10

1 pps + 25s x 15/ 10s x 10

2 pps x 12/ 10s x 10

2 pps + 25s x 10/ 20s x 10

3 pps x 7/ 20s x 10


Heavy dumbbell laterals

40s x 10

40s x 10

50s x 8


Bent dumbbell laterals

25s x 20

30s x 20

35s x 18


Dumbbell shrugs (with 3 sec holds each rep)

2 x warm ups

105s x 8

115s x 8

130s x 6


Incline close grip bench

135 x 12

135 x 12

155 x 10

185 x 8

185 x 7


Machine dips

240 x 20

240 x 16

240 x 13


Skull crushers/ CG bench

75 x 12/ 75 x 12

95 x 12/ 95 x 8

115 x 7/ 115 x 6



Meal 1: 8 oz chicken with rice

Meal 2: 16 oz egg whites with oatmeal and SF syrup

Intra md

Meal 3: protein cakes with after jelly and SF choc syrup

Meal 4: 8 oz chicken and oatmeal with SF syrup

Meal 5: 6 oz seasoned lean ground beef and rice

Meal 6: 8 oz turkey burger with mustard and sauerkraut

[guns01]

Re: Gusto's Journal

looking solid man. only a few weeks to go

[gusto77]

Re: Gusto's Journal

Secondary back/ hams/ calves

2 x warm up sets for each tri and super set

SM close grip bent rows TS

185 x 10

205 x 10

225 x 10

245 x 10

245 x 10


Close grip pulldowns TS

140 x 10

160 x 10

180 x 10

200 x 10

200 x 10


Dumbbell pullovers TS

80 x 10

80 x 10

80 x 10

80 x 10

80 x 80


Seated leg curls TS

80 x 10

90 x 10

90 x 10

90 x 10

100 x 10

100 x 10


SL deadlifts (slow, stretch, bottom 3/4 only) TS

115 x 10

115 x 10

115 x 10

115 x 10

115 x 10

115 x 10


Single lying leg curl TS

40 x 10

40 x 10

40 x 10

40 x 10

50 x 10

50 x 9


Glute machine SS

50 x 10

60 x 10

70 x 10


Wide stance machine leg press

200 x 10

260 x 10

320 x 10



HS calf press SS

2 pps x 12

3 pps x 12

4 pps x 12

5 pps x 12

5 pps x 12


Seated calf raise SS

45 x 12

55 x 12

65 x 12

65 x 12

65 x 12


20 min HIIT



Meal 1: 6 oz beef with rice

Meal 2: 8 oz chicken with oatmeal and SF syrup

Intra md

Meal 3: protein cakes with SF jelly and SF choc syrup

Meal 4: 8 oz chicken and a few mushrooms

Meal 5: 8 oz turkey burger with mustard and rice

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

[gusto77]

Re: Gusto's Journal

Haha last set of pullovers should say 80 x 10 not 80 x 80 lol

[MOUNTAIN-MAN]

Re: Gusto's Journal

One word to describe gusto outstanding