Gusto's Journal

[gusto77]

Re: Gusto's Journal

Really good secondary leg day. Honestly could have gone higher in the squats but my low back was still wrecked from the brutality at guns gym. I ordered a belt but it hasn't come in yet so I played it safe. The NPP I'm taking is really really solid and I'm thoroughly enjoying it. Strength keeps bumping up and I'm swelling up nicely along with the good diet. The iso holds were really really hard on lying leg curls without a partner to help me keep my hammy's flexed but I got it done and it was nice and painful.


10 min tread mill warm up/ rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Lying leg curls with alternating ISO holds (top 1/4, bottom 1/4)

3 x warm ups

100 x 10 (15)

110 x 10 (15)

110x 10 (20)

110 x 10 (25)

120 x 10 (20)

130 x 10 (25)


Adductor

2 x warm ups

150 x 15

170 x 15

170 x 15


Abductor

2 x warm ups

150 x 15

170 x 15

190 x 13


Squats

3 x warm ups

225 x 6

245 x 6

275 x 6

295 x 6


Hack squats close/ med/ wide (30- 60 sec between stance change)

1 pps x 15/ 15/ 15

1 pps + 25s x 15/ 15/ 15

2 pps x 15/ 15/ 15


Calf presses

2 x warm up

3 pps x 20

4 pps x 20

5 pps x 20

5 pps x 18


20 min light cardio


Stretch/ foam roll



Meal 1: Colorado omelet and harvest grain and nut pancakes

Meal 2: 14 oz ground turkey with 2 cups jasmine rice and low-carb BBQ sauce

Meal 3: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce

Meal 4: Mass cake

NO Xplode

3 scoops intra MD

Meal 5: 14 oz ground turkey with low carb BBQ sauce and 1 cup oatmeal with SF syrup and 1/4 cup dark choc covered raisins

Meal 6: 14 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Love ur diet now bro I see u have got use to eating more proud of u and ur achievements my brother ur a insperation to all

Thanks bro! It's just the beginning with the diet. Start blasting next week so I'm kicking it up even more.

[MOUNTAIN-MAN]

Re: Gusto's Journal

Thanks bro! It's just the beginning with the diet. Start blasting next week so I'm kicking it up even more.

Kill it ur gonna be a beast

[gusto77]

Re: Gusto's Journal

Really good strong work out today. Pretty much no pain in the elbow, just a little bit of clicking. Was able to do a decent set on flat bench with 300 so the strengths climbing nicely and I'm really happy about that. Took it pretty easy on arms today especially the triceps but still a great work out nonetheless.

AM

40 min fasting cardio


PM


10 min tread mill warm up


Hanging leg raises/ incline sit ups

15/ 15 x 4


Rotator/ delt/ trap warm ups


Bench press

4 x warm ups

225 x 8

250 x 8

275 x 8

300 x 6-----> 135 x 25


Incline matrix press

2 pps x 15

2 pps + 25s x 12

3 pps x 8

3 pps x 7

3 pps x 6 ----> 2 pps x 6 ----> 1 pps x 14


Pec deck w/ deep stretch and 1 sec contraction

1 x warm up

160 x 15

175 x 15

190 x 15ish

205 x 12---> 145 x 6---> 100 x 12----> 70 x 20 (pumping)


Dumbbell press (pumping)

80s x 12

80s x 12

80s x 12


Hammer curls/ reverse cable press downs

2 x warm ups

40s x 12/ 60 x 15

40s x 12/ 60 x 15

40s x 12/ 60 x 15


Machine dips/ machine curls

100 x 15/ 60 x 15

150 x 15/ 80 x 15

200 x 15/ 100 x 15

200 x 15/ 100 x 15



Meal 1: Mass cake

Meal 2: 14 oz ground turkey low-carb BBQ sauce, 1 tbs coconut oil

Meal 3: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce

NO Xplode

2 scoops intra MD

Meal 4: mass cake

Meal 5: 14 oz ground turkey with low carb BBQ sauce and 2 cups rice

Meal 6: 100 gm whey shake with 1 tbs natty peanut butter

[gusto77]

Re: Gusto's Journal

Absolutely awesome crazy workout today. The pump was out of control. Those dead stop dumbbell rows sucked the ever living life out of me. Had planned on doing HIIT post workout but I think if I would've done running of any type I would've either puked or shit my pants LOL. Tomorrow is a travel day for work and for the first time in many trips I won't be in the middle of prep. So what I think I'm going to do is take a little break from eating and not worry about traveling with my meals. I start blasting again on Monday so tomorrow will be my little break from eating before then. Not going to eat like crap or anything just not going to worry about having prepped meals to carry with me on the plane. Monday it's on.



AM

10 min treadmill warm up/ rumble roll/ stretch


Close neutral grip pulldowns

3 x warm ups

160 x 12

175 x 12

190 x 10

205 x 8------> 115 x 6 (5 sec contraction each rep)


Dead stop dumbbell rows

1 x warm up

80s x 10

100 x 10

120 x 10

140 x 10

160 x 10

180 x 6 (smoked!!! Haha)


HS pulldowns (good stretch and 1 sec contraction each rep)

1 pps x 15

1 pps + 25s x 15

2 pps x 15

2 pps + 25 x 15

3 pps x 12


Wide pronated grip seated cable rows/ dumbbell pullovers

130 x 10/ 65 x 12

130 x 10/ 65 x 12

145 x 10/ 65 x 12

160 x 9/ 65 x 12


Reverse pec deck/ machine laterals/ machine press

100 x 20/ 80 x 20/ 100 x 20

115 x 20/ 90 x 20/ 110 x 20

130 x 20/ 90 x 20/ 110 x 20


20 min light cardio



Meal 1: Mass cake

NO Xplode

3 scoops intra MD

Meal 2: 14 oz ground turkey with low-carb BBQ sauce and 2 cups rice, 1 tbs coconut oil

Meal 3: 14 oz ground turkey with low-carb BBQ sauce and 2 cups rice

Meal 4: 100 gm whey shake with 2 tbs natural peanut butter

Meal 5: Red Robin burger and fries, mozzarella sticks, 1 pack peanut M&Ms

Meal 6: myoplex shake

[gusto77]

Re: Gusto's Journal

Travel day. Back at it hard tomorrow.


Meal 1: Big steak omelet and harvest grain and nut pancakes

Meal 2: Myoplex shake

Meal 3: Buffalo burger on wheat bun with sweet potato fries

Meal 4: 1 bag beef jerky and 1 bag almonds... 1 small bag pretzels and crackers on plane

Meal 5: 16 oz sirloin with 16 oz sweet potato

Meal 6: 100 gm whey w/ 1 tbs pb2

[gusto77]

Re: Gusto's Journal

Great work out, painful, awesome pump.


AM

40 min fasted cardio


Later AM

10 min treadmill warm up/ foam roll/ air squats/ stretch


Leg warm ups x 3


Leg press

2 x warm ups

3 pps x 15

4 pps x 15

5 pps x 15

6 pps x 15

7 pps x 15

8 pps x 15

9 pps x 6

10 pps x 4 + 2 forced

9 pps x 8


Front squats

135 x 12

155 x 12

185 x 10

205 x 8

225 x 6---> 135 x 12


Occlusive leg ext

80 x 15

90 x 15

100 x 15

110 x 15


Occlusive leg curls

100 x 15

110 x 15

110 x 10---> 80 x 5

100 x 9---> 70 x 6


SL deads on hack

1 pps x 12

1 pps + 25s x 12

2 pps x 12

2 pps + 25s x 8

2 pps x 12


Seated calf raises

45 x 15

90 x 15

115 x 15

135 x 13

135 x 12


Calf presses on leg press

2 pps x 100 (four or five short breaks with these, absolutely brutally painful after the seated calf raises)


Foam roll/ stretch



Meal 1: 100 gm whey shake with 2 tbs pb2 and 1 tbs coconut oil

Meal 2: 8 whole eggs, 2 strips bacon, 6 oz skillet potatoes, and 8 oz 2% milk (hotel breakfast so numbers are best guess)

Meal 3: Mass cake

NO Xplode

3 scoops intra MD

Meal 4: In and out triple cheeseburger, fries, and small Peanut butter cookie dough blizzard

Meal 5: 16 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

Meal 6: 16 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

Meal 7: 100 gm whey and 2 tbs pb2 and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Good work out and great pump overall today. But between the awkward equipment this gym in Arizona has and the fact that my elbow was irritating me again some of my mojo was definitely interrupted at certain points in the work out. For instance on those incline dumbbell presses the 90s were way too light but because of the awkwardness and height of the freestanding bench, the huge size of the dumbbells, and the fact that getting them into place was tweaking my elbows I couldn't go any higher. The other thing that's pissing me off about my elbow is that it's not even the lifts that are irritating it.... it's stupid crap like picking up dumbbells or plates off the ground and trying to load them up. Any way felt strong today but couldn't go as heavy as I would have liked.


AM

40 min fasted cardio


PM

10 min treadmill warm up


Rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

225 x 8

250 x 8

275 x 6 + 1 forced----> 135 x 15


Incline dumbbell press (low incline)

1 x warm up

90s x 15

90s x 12

90s x 12



HS press

1 pps x 15

1 pps + 25s x 15

2 pps x 13

2 pps + 25s x 8

2 pps + 25s x 8------> 1 pps x 20


Cable crossovers/ side dumbbell laterals

50 x 20/ 20s x 20

60 x 20/ 20s x 20

70 x 20/ 20s x 20

80 x 20/ 20s x 20

90 x 14-------> 40 x 12 (good 2-5 sec most muscular contraction each rep) / 20s x 20


Incline dumbbell curls

2 x warm up

25s x 20

35s x 15

45s x 8ish-----> 20s x 12


One arm dumbbell preachers

25 x 12

30 x 12

35 x 11

40 x 8ish


Dumbbell curl burnout

25s x 30-----> 15s x 15


Hanging leg raises/ incline crunches

15/ 15 x 2



Meal 1: 100 gm whey shake with 2 tbs pb2, 3 strips bacon. 1/2 cup oatmeal, and 1 tbs coconut oil

Meal 2: 16 oz ground turkey with low carb BBQ sauce, 2 cups jasmine rice, and 1 tbs coconut oil

Meal 3: Mass cake

NO Xplode

2 scoops intra MD

Meal 4: 16 oz ground turkey with low carb BBQ sauce and 2 cups white rice, 1 tbs coconut oil

Meal 5: 16 oz ground turkey with low carb BBQ sauce and 8 oz sweet potato, 1 tbs coconut oil

Meal 6: 16 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil

Meal 7: 100 gm whey and 2 tbs pb2 and 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Headed out to Vegas and spent the evening with rake and trixie. They were mean to me and made me do legs which I brutalized day before yesterday and biceps which I did the previous day lol. Good workout and no matter because they're doing back with me today lol. First time in Vegas and the strip was beautiful and that bypass burger was awesome! Good times with good people.


Yesterday:

AM

30 min fasted cardio


PM

Seated leg curls 3 x 60

Barbell preachers 3 x 15

V squats 3 x 20, 15, 12

Incline crunches 3 x 30

One arm machine preachers 3 x 30

Lying leg curls 2 x 15, 3 x 15 occlusive

Machine crunches 3 x 25

Forearm curls 6 x 20

Leg press 3 x 15

Hammer curls 3 x 15, 12, 8----> 12


Meal 1: mass cakes

Meal 2: 100 gm whey with 2 tbs pb2 and 1 tbs coconut oil

Meal 3: 16 oz ground turkey with low carb BBQ sauce and 2 cups rice, 1 tbs coconut oil

Meal 4: 1/2 pound bacon cheeseburger

NO Xplode

2 scoops intra md

Meal 5: double bypass burger with fries (1 pound beef, cheese, chili)

[gusto77]

Re: Gusto's Journal

Great back work out with Trixie and Rake today. Don't know how they felt about it but I know I was pretty thoroughly smoked by the end. Definitely in need of a deload week next week. Been feeling a bit run down from all the brutality lately haha

AM

40 min fasted cardio


PM

2 x warm ups rounds


Neutral close grip pull downs GS

120 x 15 x 4


Close grip bent SM rows GS

145 x 15

165 x 15

165 x 12

135 x 15


HS high rows GS

1 pps + 25s x 15 x 4


Dumbbell pullover GS

65 x 15 x 4


Rack pulls

3 x warm ups

405 x 6

455 x 6

495 x 6


Neutral close grip seated cable rows TS

105 x 15 x 4


Neutral grip assisted chins TS

(140) x 15 x 3


Dumbbell rows TS

60s x 13

50s x 15 x 3



Meal 1: 12 oz ground turkey, 6 eggs with 2 cups rice and low carb BBQ sauce

Meal 2: 16 oz ground turkey and 2 cups rice with low carb BBQ sauce

NO Xplode

3 scoops intra MD

Meal 3: 10 oz chicken and 1 tbs coconut oil

Meal 4: 100 gm whey with 2 tbs peanut butter and 1 tbs coconut oil

Meal 5: 16 oz steak and 16 oz sweet potatoes

Meal 6: 100 gm whey shake and 1 tbs coconut oil

[Trixie]

Re: Gusto's Journal

Great back work out with Trixie and Rake today. Don't know how they felt about it but I know I was pretty thoroughly smoked by the end. Definitely in need of a deload week next week. Been feeling a bit run down from all the brutality lately haha

Loved the workout even though WE did back 2 days before. (whiner alert) I think we are all pretty thrashed, but in a good way. Had a great! time with you Gusto. Lets do it again.
~Trixie~

[gusto77]

Re: Gusto's Journal

Good work out today, felt strong at the beginning. Still not back to where I was but I'm really happy with the amount of weight I was able to push on those barbell presses. Lost a little bit of my mojo towards the end because people would not stop talking to me and my elbow started acting up. Overall good day though travel day tomorrow.


10 min treadmill warm up


Rotator/ delt/ trap warm ups


Seated barbell press

3 x warm up

185 x 8

205 x 8

225 x 6 + 1 force-----> 135 x 12


Wide grip SM upright rows

2 x warm ups

135 x 12

155 x 11

175 x 8----> DB lats 10s x 12


Dumbbell lateral

20s x 20

30s x 15

40s x 12

50s x 8ish----> 20s x 8


Reverse pec deck/ over and backs

2 x warm up

120 x 15/ 10

140 x 15/ 8

160 x 15/ 8


Dumbbell shrugs

2 x warm ups

110 x 10 x 2 (the hanging DB started bothering my elbow so I stopped)


Close grip bench press

3 x warm ups

185 x 10

205 x 10

225 x 8

225 x 8


Incline dumbbell skull crushers

2 x warm ups

40s x 12 x 3 (elbow acting up)


20 min HIIT



Meal 1: 16 oz ground turkey with 8 oz sweet potato and low carb BBQ sauce, 1 tbs coconut oil

Meal 2: mass cakes

NO Xplode

Intra MD

Meal 3: 16 oz ground turkey, 8 oz sweet potato, and 1 cup rice with low carb BBQ sauce, 1 tbs coconut oil

Meal 4: 100 gm whey with 2 tbs pb2, 1 tbs coconut oil

Meal 5: 16 oz ground turkey and 2 cups rice with low carb BBQ sauce

Meal 6: 16 oz ground turkey, 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Travel day.... Worst flight ever


Meal 1: mass cakes and 1 tbs coconut oil

Meal 2: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce

Meal 3: 8 oz Angus cheeseburger and veges

Meal 4: 16 oz sirloin, 8 oz sweet potato, and broccoli

Meal 5: 10 whole eggs with cheese

Meal 6: 100 gm whey and 1 tbs coconut oil

[rnixon]

Re: Gusto's Journal

Travel day.... Worst flight ever


Meal 1: mass cakes and 1 tbs coconut oil

Meal 2: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce

Meal 3: 8 oz Angus cheeseburger and veges

Meal 4: 16 oz sirloin, 8 oz sweet potato, and broccoli

Meal 5: 10 whole eggs with cheese

Meal 6: 100 gm whey and 1 tbs coconut oil

Yummy

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

Good workout. Taking it easy this week so 12 straight working sets with no added intensity. This was a garage workout so I lost about 10 pounds of water sweating in the heat and humidity.


Foam roll


Leg ext/leg curl warm ups x 3 each


Squats

3 x warm ups

205 x 6

245 x 6

295 x 6


Walking barbell lunges

1 x warm up

95 x 10

95 x 10

95 x 10


Leg ext (free weight)

60 x 15

70 x 15

80 x 15


Lying leg curls (free weight)/ BW single calf raises

60 x 15/ 20

60 x 15/ 20

60 x 15/ 20


Incline sit ups x 50


Meal 1: mass cakes

NO Xplode

3 scoops Intra MD

Meal 2: steak and cheese omelet and whole grain pancakes with SF syrup

Meal 3: 16 oz turkey with low carb BBQ sauce, 1 tbs coconut oil

Meal 4: 16 oz turkey with 2 cups white rice and low carb BBQ sauce, 1 tbs coconut oil

Meal 5: 16 oz turkey with low carb BBQ sauce, 1 tbs coconut oil

Meal 6: 100 gm whey with 2 tbs natural peanut butter