Gusto's Journal

[gusto77]

Re: Gusto's Journal

Killer workout today. Low back tightened up after those bent dumbbell rows so I had to cut the seated cable rows a bit short and light but it felt fine during pullovers and the remainder so just going to roll it throughout the day. Need to recalc my calorie intake as I'm extremely hungry and trying to stay under 4000 for another week or so... Think I may be over a bit. Blahhhh I wanna eat!!!! Haha


Rumble roll/ 5 min tread mill warm up


Assisted wide grip pull-ups

3 x warm ups

(70) x 15

(60) x 15

(50) x 13

(40) x 10


Medium neutral grip pull downs

1 x warm up

130 x 12

145 x 12

160 x 11

175 x 9----> DS 130 x 8


2 arm bent dumbbell rows

1 x warm up

65s x 15

75s x 15

85s x 13

95s x 12

105s x 10


Seated cable rows with two second holds each rep (ez curl bar)

100 x 10

100 x 10

115 x 10 (low back started tightening pretty good and I pushed it hard up til this point so I cut myself off from the rowing movements)


Dumbbell pullovers (I used to be real partial to machines for pullovers but ever since guns tightened up my technique on these I absolutely love them for back work. Low back felt fine on these and Ill roll the crap out of it when I get home)

1 x warm up

75 x 15

75 x 15

85 x 13

95 x 12----> DS 50 x 15


Standing calf raises/ hyper ext

130 x 12/ 20

170 x 12/ 20

210 x 12/ 20


Ab coaster crunches

40 x 15 x 3


20 minutes light cardio



Meal 1: 75 gram whey shake with 2 tbs natural peanut butter and 1 cup oatmeal with SF syrup

2 scoops NO Xplode

2 scoops intra MD

Meal 2: Colorado omelet and harvest grain and nut pancakes

Meal 3: 14 oz cheeseburger (no bun) with low carb BBQ sauce, veggies

Meal 4: mass cake

Meal 5: 12 oz ground turkey with low carb BBQ sauce

[gusto77]

Re: Gusto's Journal

Silly crazy awesome workout today. Absolutely insane pump and I'm stoked that my strength is slowly coming back up. Quite a few added intensity techniques thrown in there today. Everything felt really good but took it kind of easy on the biceps because I always feel like the bicep tendons are the most fragile.


AM

30 min fasting cardio (all my morning cardio sessions for now are nothing more than brisk walks with sweats on.... Adding in some HIIT here in a few weeks)


PM

5 min treadmill warm up/ rotator/ delt/ trap warm ups


Dumbbell bench press

3 x warm ups

85s x 12

95s x 12

105s x 10

120s x 8------> push ups x 15


Incline matrix press

1 x warm up

2 pps x 15

2 pps + 25s x 11

3 pps x 7---> 2 pps x 6----> 1 pps x 10


Incline dumbbell fly/ presses

35s x 15/ 15

40s x 14/ 12

40s x 13/ 12


Cable crossovers with triple drop set last set

30 x 25

40 x 25

50 x 20

60 x 15----> 40 x 12----> 30 x 12 with 15 sec most muscular hold at end


Alternating dumbbell curls

2 x warm ups

35s x 12

40s x 12

45s x 10

45s x 10----> 30s x 8----> 25s x 8


Dumbbell preacher curls

30 x 12 x 3


Machine curl burnout

50 x 35



Meal 1: 6 eggs and hash browns with low carb ketchup (I swear I could have ate 3 plates no prob)

Meal 2: 12 oz chicken and 1 1/2 cups rice with low carb BBQ sauce and buffalo ranch, 1 tbs coconut oil

Meal 3: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Post- 25 gm whey shake and 1 tbs natural peanut butter (I knew my post workout meal was going to be delayed by an hour and a half or so and I wanted to get something in me after that session I just did)

Meal 4: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch, 1 taco

Meal 5: 12 oz chicken, veggies, and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

AM

30 min fasting cardio


PM

Secondary legs with hamstring and outer thigh sweep focus today. My back started tightening up almost immediately even on the warm-up sets. So I kept the weights relatively light but kept the tempo fast and had a really awesome work out. Was basically a good cardio session too... Drenched in sweat LOL. This North Carolina heat/ humidity is killing me.... felt like I got dehydrated just walking from my office to my truck and from my truck to the gym.

5 min tread mill warm up/ Foam roll/ air squats/ stretch


2 warm up rounds


Seated leg curls GS

90 x 10

100 x 10

100 x 10

100 x 10


SL deads GS

185 x 8

185 x 8

185 x 8

185 x 8


SM lunges GS

135 x 8

135 x 8

135 x 8

135 x 8


SM squats GS

135 x 6

135 x 6

135 x 6

135 x 6


Lying leg curls x 6/ Narrow frog stance matrix leg press (was able to mimic a hack sissy squat on these and they felt really good)

1 x warm up

100 x 10/ 140 x 10

100 x 10/ 140 x 10

120 x 10/ 160 x 10

130 x 10/ 160 x 10


Narrow stance hack squats (heels together/ went very light and slow on these and concentrated on feeling the stretch and contraction on each rep and did a 10 second contraction at the end of each set/ foam rolled ITB & V lateralis between each set)

1 pps x 10 x 3


Matrix calf ext.

1 x warm up

300 x 12

415 x 9

415 x 8-----> 300 x 9


Foam roll/ stretch



Meal 1: 3 eggs with 7 oz beef burger and cheese, 1 1/2 cups kashi cereal with reduced sugar almond milk

Meal 2: 12 oz chicken and 1 1/2 cups rice with low carb BBQ sauce and buffalo ranch, 1 tbs coconut oil

Meal 3: 14 oz beef burger with 1 1/2 cups rice, low carb BBQ sauce, and buffalo ranch

Meal 4: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 5: 12 oz chicken, veggies, 1 pack peanut m&ms

[BigDaddyBill]

Re: Gusto's Journal

Texas heat is in full effect now as well, I hear ya man

[MOUNTAIN-MAN]

Re: Gusto's Journal

AM

30 min fasting cardio


PM

Secondary legs with hamstring and outer thigh sweep focus today. My back started tightening up almost immediately even on the warm-up sets. So I kept the weights relatively light but kept the tempo fast and had a really awesome work out. Was basically a good cardio session too... Drenched in sweat LOL. This North Carolina heat/ humidity is killing me.... felt like I got dehydrated just walking from my office to my truck and from my truck to the gym.

5 min tread mill warm up/ Foam roll/ air squats/ stretch


2 warm up rounds


Seated leg curls GS

90 x 10

100 x 10

100 x 10

100 x 10


SL deads GS

185 x 8

185 x 8

185 x 8

185 x 8


SM lunges GS

135 x 8

135 x 8

135 x 8

135 x 8


SM squats GS

135 x 6

135 x 6

135 x 6

135 x 6


Lying leg curls x 6/ Narrow frog stance matrix leg press (was able to mimic a hack sissy squat on these and they felt really good)

1 x warm up

100 x 10/ 140 x 10

100 x 10/ 140 x 10

120 x 10/ 160 x 10

130 x 10/ 160 x 10


Narrow stance hack squats (heels together/ went very light and slow on these and concentrated on feeling the stretch and contraction on each rep and did a 10 second contraction at the end of each set/ foam rolled ITB & V lateralis between each set)

1 pps x 10 x 3


Matrix calf ext.

1 x warm up

300 x 12

415 x 9

415 x 8-----> 300 x 9


Foam roll/ stretch



Meal 1: 3 eggs with 7 oz beef burger and cheese, 1 1/2 cups kashi cereal with reduced sugar almond milk

Meal 2: 12 oz chicken and 1 1/2 cups rice with low carb BBQ sauce and buffalo ranch, 1 tbs coconut oil

Meal 3: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch

Meal 4: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 5: 12 oz chicken, veggies, 1 pack peanut m&ms, and 1 tbs coconut oil

Will probably do another very light snack since my fifth meal was so early in the evening. Maybe just a 25 g protein shake with no added carbs.

you are my new hero beast man

[MOUNTAIN-MAN]

Re: Gusto's Journal

its true just like guns u are a insperation to me to get off my ass at 4 am and get to the gym thank u for ur detailed journal

[gusto77]

Re: Gusto's Journal

its true just like guns u are a insperation to me to get off my ass at 4 am and get to the gym thank u for ur detailed journal

Thanks a lot man it's really easy to stay motivated with all the help and support and knowledge gained from fitnessgeared

[gusto77]

Re: Gusto's Journal

Really good work out overall today although I got to say and knees back and shoulders were all extremely sore. Not necessarily in a good way. I've been hitting it pretty hard since I was given the go-ahead to start working out hard again.... I've been having such a great workouts that I may have pushed it a little too hard. Going to really roll and stretch good tonight ice the joints and soak the muscles in a hot bath. I got a secondary back workout tomorrow and then it's time for some recovery. I'm currently running 300 mg of test c a week 350 mg of test p a week but I'm dropping the P in two more days. It was just a kick start until the cyp got going. Going to add in some low-dose NPP here as well as things that haven't been hurting in awhile are starting to flare up again. Got to get nice and rested for the insanity to come this weekend with guns haha.


AM

30 min fasting cardio


PM

Shoulders, tris

Rotator/ delt/ trap warm ups


Seated Dumbbell laterals with 3 sec holds

15s x 12

15s x 12

20s x 10

25s x 9-----> 15s x 12 (no holds, pumping only)


HS presses

1 x warm up

1 pps + 25s x 15

2 pps x 15

2 pps + 25s x 10

2 pps + 25s x 9ish


SM wide grip upright rows

2 x warm up

95 x 15

115 x 13

135 x 11----> db lats 10s x 20-----> arms raised static hold x 45 sec


Reverse pec deck

1 x warm up

130 x 20

160 x 20

160 x 16 (10 sec hold last rep)


Shrugs on calf raise machine

2 x warm ups

210 x 12

250 x 12

290 x 12


Dips

BW x 23

BW x 23

BW x 21


Dumbbell skull crushers/ incline close grip barbell presses

1 x warm up

40s x 15/ 115 x 12

40s x 14/ 115 x 12

40s x 12/ 115 x 11---> diamond push ups x 4 (I'd call that failure right there lol)


Hanging leg raises/ calf raises

15/ 150 x 15

15/ 250 x 12

15/ 350 x 10



Meal 1: mass cakes

Meal 2: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch

2 scoops NO Xplode

2 scoops intra MD

Meal 3: 14 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 1/2 cups rice

Meal 4: 3 whole eggs and 7 oz beef burger and 1 1/2 cups kashi cereal with reduced sugar almond milk

Meal 5: 14 oz chicken with low carb BBQ sauce and buffalo ranch and veggies

[MOUNTAIN-MAN]

Re: Gusto's Journal

Looks like u got ur plan down get thy rest I a nc crank it back up ur a beast brother

[gusto77]

Re: Gusto's Journal

Absolutely phenomenal secondary back day. Didn't hit any direct low back however as I was trying to let it rest. Concentrated really good moving a bit slower and getting a good squeeze and lots of contraction holds on the close grip movements. A bit more pumping done in the med and wide grip. All movements nice and controlled though. Pizza and ice cream night with the kids.

AM

30 min fasting cardio


PM

3 x warm up rounds


Neutral close grip pulldowns GS (these were done sitting on the floor on one side of a cable crossover machine so 200 was a lot lighter than 200 than an actual lat pull down machine)

150 x 12

200 x 12

200 x 12

200 x 12

200 x 12


Medium grip matrix rows GS

1 pps + 10s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12


Close grip SM rows GS

135 x 10

155 x 10 (too heavy to concentrate on contraction)

135 x 10

135 x 10

135 x 10


Dumbbell pullovers GS

75 x 12

75 x 12

75 x 12

75 x 12

75 x 12


Single arm cable pulldown supinating on way down TS

100 x 12

110 x 12

110 x 12

110 x 12


Wide grip seated cable row TS

115 x 12

115 x 12

115 x 12

115 x 12


Assisted wide grip pull up TS

(80) x 10

(80) x 10

(80) x 10

(80) x 9-----> (120) x 10


Abductor machine

2 x warm ups

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

170 x 10-----> 110 x 15


Incline sit ups 2 x 40



Meal 1: mass cakes

Meal 2: 14 oz ground turkey with low carb BBQ sauce, and buffalo ranch and 1 1/2 cups rice

Meal 3: 14 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 1/2 cups rice, veggies

2 scoops NO Xplode

2 scoops intra MD

1 quest bar (knew post meal was going to be slightly delayed)

Meal 4: 4 slices big NY style meat pizza, 2 mozzarella sticks, and cold stone mud pie ice cream waffle bowl

[Trixie]

Re: Gusto's Journal

Absolutely phenomenal secondary back day. Didn't hit any direct low back however as I was trying to let it rest. Concentrated really good moving a bit slower and getting a good squeeze and lots of contraction holds on the close grip movements. A bit more pumping done in the med and wide grip. All movements nice and controlled though. Pizza and ice cream night with the kids.

AM

30 min fasting cardio


PM

3 x warm up rounds


Neutral close grip pulldowns GS

150 x 12

200 x 12

200 x 12

200 x 12

200 x 12


Medium grip matrix rows GS

1 pps + 10s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12

1 pps + 20s x 12


Close grip SM rows GS

135 x 10

155 x 10 (too heavy to concentrate on contraction)

135 x 10

135 x 10

135 x 10


Dumbbell pullovers GS

75 x 12

75 x 12

75 x 12

75 x 12

75 x 12


Single arm cable pulldown supinating on way down TS

100 x 12

110 x 12

110 x 12

110 x 12


Wide grip seated cable row TS

115 x 12

115 x 12

115 x 12

115 x 12


Assisted wide grip pull up TS

(80) x 10

(80) x 10

(80) x 10

(80) x 9-----> (120) x 10


Abductor machine

2 x warm ups

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

170 x 10-----> 110 x 15


Incline sit ups 2 x 40



Meal 1: mass cakes

Meal 2: 14 oz ground turkey with low carb BBQ sauce, and buffalo ranch and 1 1/2 cups rice

Meal 3: 14 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 1/2 cups rice, veggies

2 scoops NO Xplode

2 scoops intra MD

1 quest bar (knew post meal was going to be slightly delayed)

Meal 4: 4 slices big NY style meat pizza, 2 mozzarella sticks, and cold stone mint choc ice cream and brownie

Meal 5: 75 gm whey shake (may not have this one at all if I'm not super hungry, again still trying to watch the cals for another couple of weeks)

I like, like!
~Trixie~

[gusto77]

Re: Gusto's Journal

Cardio only

AM

30 min fasting cardio

Lots of foam and rumble rolling and stretching throughout the day


Meal 1: 6 whole eggs with bacon and cheese, 2 1/2 cups kashi cereal with reduced sugar almond milk

Meal 2: 10 oz ground turkey and 1 while egg (ran low on turkey) with low carb BBQ sauce, and veggies (carrots), 2 dark choc squares (120 cals)

Meal 3: 1 slice meat lovers pizza, 2 Italian sausage links, Doritos, 1 smores ice cream cone, 1 king size peanut M&M pack (totally not how I planned for that meal to go down today. I got stuck running around out in town and was starving and cranky with my kids lol. Refrigerator is stocked now however. Going to limit myself to one more meal today)

Meal 4: 12 oz NY strip with 8 oz sweet potato and veggies

[MOUNTAIN-MAN]

Re: Gusto's Journal

dont you love those split days when you make two vists to the gym?when i did my first comp i was 26 i did a hr cardio am muscle group at lunch the after work 1 hr on abs 7 day a week

[gusto77]

Re: Gusto's Journal

Another nice strength bump this week. Knees and back felt a little sore and tight but once the blood got pumping, I felt awesome. Great work out.


AM

Foam roll/ air squats/ stretch/ TNE lol


Leg ext and leg curl warm ups x 3 each


Squats

2 x warm ups

135 x 12

185 x 12

225 x 10

275 x 8

135 x 10 (after about 30 seconds rest as quickly as I could unload the bar and hop back on it!)


Narrow stance squats with toes pointed out (these were done light with feet as narrow as possible toes point out.... I had intended on doing front squats in this manner but I gave myself a bit of a hematoma in my left deltoid after a bad injection last week and the bar resting on my shoulder just didn't feel very good)

135 x 20

135 x 20

135 x 20


Walking barbell lunges

1 x warm up

95 x 10

105 x 10

115 x 10-----> squats 115 x 10 then walked the bar and weights 50 m back to my garage LOL. Good set.


Again did a work out in my garage today so leg extension and leg curls were done on a plated leg curl and leg extension machine which in my opinion and experience are a lot harder. I kept the tourniquets on between leg extensions and leg curls and moved from one right into the next. 30 seconds rest between all sets. Absolutely painful and brutal but awesome pump.

Occlusive leg ext./ occlusive leg curls

55 x 18

65 x 15

65 x 15 + 5 sec hold last rep

Right into occlusive leg curls

45 x 20

55 x 13

45 x 6 muscle failure -----> 35 x 9 with best hold I had in me. Fucking brutal


Sissy squats

BW x 15

25 lbs plate x 15

35 " " x 12

35 " " x 12


Hanging leg raises/ BW calf raises (nothing more than a little burn and to get some blood pumping into the calves on these. Just can't get a good calf workout in my garage until I get some better equipment)

15/ 30 x 3


Foam roll/ stretch


Meal 1: Mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 2: 4 whole eggs and 10 oz ground turkey with 8 oz sweet potato, couple of bites of my kids leftover peanut M&M waffles LOL

Meal 3: 12 oz NY strip and 8 oz sweet potato with veggies, 3/4 cup peanut M&Ms

Meal 4: 12 oz beef with low carb BBQ sauce and 1 1/2 cups rice

Meal 5: 14 oz ground turkey with low carb BBQ sauce and veggies

[gusto77]

Re: Gusto's Journal

Nothing more to say other than awesome heavy and intense workout from hell with an outrageous pump. Going to have to put that one in the books. I know my deadlifts numbers don't look like anything spectacular but I haven't done them in months, I'm post comp, the fact that I've never was very good at them, and that they didn't feel heavy at all today made me super happy. Was actually going to do a cheat meal post work out but I made I think the better decision and just went home and overloaded my plate a bit more with clean food.

AM

30 min fasting cardio


PM

5 min treadmill/ Rotator/ delt/ trap/ rumble roll warm ups


Deadlifts (I squatted a bit yesterday so I didn't go overboard on these, haven't dead lifted in a while so just warmed up and did a few moderate sets. In the near future here I'm going to make sure my workout plan alternates between heavy deadlifts and heavy squats week to week. Looking to get nice and thick this next off-season)

3 x warm ups

225 x 6

275 x 5

315 x 4

365 x 3


Bent barbell rows

1 x warm up

185 x 12

225 x 12

250 x 10

250 x 10


One arm dumbbell rows

1 x warm up

85 x 12

100 x 12

115 x 10

130 x 9

150 x 6


Neutral close grip pull ups

1 warm up on asst pull up machine

BW x 10

BW x 9

BW x 7 with 10 sec hold


HS pulldowns/ dumbbell pullovers (I swear I'm addicted to dumbbell pullovers now ha ha)

2 pps x 15/ 85 x 12

2 pps x 15/ 85 x 12

2 pps + 25 x 14/ 85 x 12

2 pps + 25 x 12/ 85 x 11


Abductor machine/ calf ext

2 x warm ups

150 x 12/ 300 x 12

170 x 10/ 400 x 10

190 x 10/ 400 x 10


Foam roll/ stretch



Meal 1: 8 whole eggs with 10 oz NY strip and 10 oz sweet potato, 1 tbs almond butter.... Could have ate another plate

Meal 2: 14 oz ground turkey with low carb BBQ sauce and 1 1/2 cups rice

Meal 3: mass cake

2 scoops NO Xplode

2 scoops intra MD

Meal 4: 12 oz beef burger with low carb BBQ sauce, 1 1/2 cups rice, 8 oz sweet potato, and 1 tbs almond butter

Meal 5: 14 oz ground turkey with low carb BBQ sauce and veggies