Gusto's Journal

[animal87]

Re: Gusto's Journal

Man Im doing the same working out in my little home gym in my garage, so I know your pain with those squats! I love your meals man, that last day sounds delicious to me this time of night lol.

[gusto77]

Re: Gusto's Journal

Man Im doing the same working out in my little home gym in my garage, so I know your pain with those squats! I love your meals man, that last day sounds delicious to me this time of night lol.

I def prefer working out at the gym but I'm a single dad on the weekend so I try to get it done quickly in the garage before they wake up.

[gusto77]

Re: Gusto's Journal

AM

40 min fasting cardio


Meal 1: mass cakes

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

Meal 3: 10 whole eggs with bacon and cheese

Meal 4: mass cakes

Meal 5: 16 oz turkey with 2 cups white rice and low carb BBQ sauce, 1 tbs coconut oil

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

[cybrsage]

Re: Gusto's Journal

10 whole eggs!! WOW!

[guns01]

Re: Gusto's Journal

10 whole eggs!! WOW!

i used to do 36-48-60 whole eggs a day when they were 7 bucks for 15 dozen. that was a long ass time ago but whole eggs are where it is at if you can tolerate them. also the cholesterol myth has been proven wrong a while back, it is just that the fda is 20 years behind real science and nutrition

[gusto77]

Re: Gusto's Journal

10 whole eggs!! WOW!

This was actually a 22 egg day. Each one of thos mass cakes has 6 lol. I did indeed wreck the shitter guns

[animal87]

Re: Gusto's Journal

I love some eggs. One of those things i feel like eating several times a day if i wanted.

[guns01]

Re: Gusto's Journal

This was actually a 22 egg day. Each one of thos mass cakes has 6 lol. I did indeed wreck the shitter guns

haha, yep i called it lol

[gusto77]

Re: Gusto's Journal

Easy deload week. Felt good and strong.


AM

40 min fasting cardio


PM

10 min treadmill warm up


Rotator/ delt/ trap warm ups


HS decline press

3 x warm ups

2 pps x 15

2 pps + 25s x 12

3 pps x 10


Dumbbell press

1 x warm up

105s x 10

120s x 10

120s x 10


Pec deck/ Machine laterals

1 x warm up

160 x 15/ 110 x 15

190 x 15/ 120 x 15

220 x 15/ 120 x 15


Seated dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 15


Hammer curls

40s x 15

50s x 12

60s x 10



Incline leg raises/ incline sit ups

3 x 15/ 15



Meal 1: mass cakes

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

Meal 3: 100 gm whey with 2 tbs peanut butter

Meal 4: 16 oz ground turkey with 2 cups white rice and low carb BBQ sauce

NO Xplode

2 scoops Intra MD

Meal 5: 16 oz ground turkey with 2 cups white rice and low carb BBQ sauce, 1 tbs coconut oil

Meal 6: 10 whole eggs with cheese

[gusto77]

Re: Gusto's Journal

Really good workout today despite being a deload day. Don't know if it was the heat and the fact that I was wearing a sweatshirt but those one arm dumbbell rows and smith machine rack pulls smoked the piss out of me. Breaking in a new 13 mm weight belt too so that didn't make breathing any easier LOL Took it easy on the final two exercises and let myself slide on cardio today.


10 min treadmill warm up


One arm dumbbell rows

3 x warm ups

120 x 8

140 x 8

160 x 8


SM rack pulls

3 x warm ups

4 pps x 6

4 pps x 6

4 pps x 6


HS high rows

1 x warm up

2 pps x 15

2 pps x 15

2 pps x 15


Neutral medium grip pull downs

1 x warm up

115 x 12

130 x 12

145 x 12



Meal 1: mass cakes

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

Meal 3: 100 gm whey with 1 tbs coconut oil

Meal 4: 16 oz ground turkey with 2 cups white rice and low carb BBQ sauce

NO Xplode

2 scoops Intra MD

Meal 5: 3/4 lb Wendy's triple cheeseburger and fries

Meal 6: 10 whole eggs with cheese

[gusto77]

Re: Gusto's Journal

Nice easy deload day in the gym but still a good work out. Had a freaking horrible and busy day at work and got behind on meals so I had to improvise a little bit towards the end of the day. That post workout shake and cereal and that 16 ounce steak were ate real close together. So needless to say choking down that 1 pound steak was a bit rough LOL



10 min treadmill warm up


Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Seated leg curls

2 x warm ups

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10


Adductor

2 x warm ups

120 x 15

150 x 15

180 x 15


Abductor

2 x warm ups

120 x 15

150 x 15

180 x 15


Leg press

3 x warm ups

6 pps x 8

8 pps x 8

10 pps x 7 + 2 forced


Sumo hacks with middle arm hang

2 x warm ups

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 10


Calf presses

3 x warm ups

4 pps x 15 x 4



Meal 1: mass cakes

Meal 2: 100 gm whey with 1 tbs coconut oil

Meal 3: 12 oz sirloin and 4 oz grilled shrimp with 8 oz sweet potato and salad

NO Xplode

2 scoops Intra MD

Meal 4: 100 gm whey and 1 cup kashi cereal in almond milk

Meal 5: 16 oz sirloin and 1 tbs coconut oil

Meal 6: 10 whole eggs with cheese

[gusto77]

Re: Gusto's Journal

Almost didn't make it to the gym today. Woke up feeling really sluggish and as the day went on it got worse. Thought I was getting sick but then I realized I think it's just the HGH kicking back in. Took it real easy in the gym today but decent deload work out. Tomorrow starts the new program. It's on LOL


10 min treadmill warm up


Rotator/ delt warm ups


HS press

3 x warm ups

2 pps x 12

2 pps + 25s x 10

3 pps x 10


Seated dumbbell laterals

1 x warm up

25s x 20 x 3


Reverse pec deck

1 x warm up

130 x 20 x 3


Cable press downs

3 x warm ups

160 x 15

180 x 13

200 x 10


HS dips

1 x warm up

2 pps x 15

2 pps + 25s x 15

2 pps + 25s x 15

2 pps + 25s x 15


20 min light cardio


Meal 1: mass cakes, 1 tbs coconut oil

Meal 2: 16 oz ground turkey, 1 tbs coconut oil

Meal 3: 100 gm whey, 1 tbs coconut oil

Meal 4: 16 oz sirloin and 2 cups white rice

NO Xplode

2 scoops Intra MD

Meal 5: mass cake, 1 tbs coconut oil

Meal 6: 8 oz sirloin and 5 whole eggs

[gusto77]

Re: Gusto's Journal

Killer workout. Those alternating leg curls and that last set of leg presses were brutal.


10 min treadmill warm up


Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Seated alternating leg curls

3 x warm ups

40 x 10/ 10

40 x 10/ 10

50 x 10/ 10

50 x 10/ 10


Leg press

3 x warm ups

4 pps x 10

5 pps x 10

6 pps x 10

7 pps x 10

8 pps x 10

9 pps x 10----> 5 pps x 25


Bulgarian split squats

1 x warm up

65 x 8/ 15/ 30 x 3


DB straight leg deadlift

2 x warm ups

100s x 10

115s x 10


Calf raises on hack

1 pps x 15

2 pps x 15

3 pps x 15

3 pps x 15

3 pps x 15


Rumble roll/ stretch



Meal 1: mass cakes

Meal 2: 16 oz ground turkey and 2 cups rice, 1 tbs coconut oil

NO Xplode

3 scoops Intra MD

Meal 3: 100 gm whey, 1 tbs coconut oil

Meal 4: 3 big slices NY pepperoni & bacon pizza

Meal 5: 10 whole eggs with cheese

[guns01]

Re: Gusto's Journal

you saw my meal number 2 haha. it was a hell of a boost for cardio. i think you may have went a tad heavy on those stiff legs. going to have to take a look at the form to make sure you are getting them down right cause i think on that style i top out about 85 or 90 tough

[Trixie]

Re: Gusto's Journal

you saw my meal number 2 haha. it was a hell of a boost for cardio. i think you may have went a tad heavy on those stiff legs. going to have to take a look at the form to make sure you are getting them down right cause i think on that style i top out about 85 or 90 tough

Is gusto sending you a video of his deads?? Sounds interesting.LOL