Gusto's Journal

[guns01]

Re: Gusto's Journal

Really good workout today but I was lightheaded from the beginning. This heat seems to really get to me. I threw on a sweatshirt for my 10 minute treadmill warm up and I started getting lightheaded within a few minutes so that thing came off very quickly. Felt pretty lightheaded at certain points during the work out during the heavy movements but I pushed through it and had a great workout.

AM

30 min fasted cardio


PM

10 min treadmill warm up


One arm barbell row

4 x warm ups

125 x 8

125 x 8

150 x 8


Away facing pulldowns (wanted to try out my new Mag grip, so these were done with a close supinated grip)

2 x warm up

145 x 10

160 x 10

160 x 10 ------> 115 x 8


Single arm supinated pulldown

1 x warm up

85 x 12

100 x 12

115 x 12 (10 sec ISO hold last rep)


Dumbbell Shrugs

100s x 10———> 75s x 10————> 50s x 10 with 3 sec contraction each rep of each set


SM rack pulls

3 x warm ups

405 x 6

405 x 6

405 x 5 (felt really lightheaded so I stopped)


Banded hyperextensions 1 x 30


Incline leg raises SS

4 x 15


Incline sit ups SS

4 x 15



Meal 1: mass cakes

Meal 2: 100 gm whey, 2 tbs coconut oil

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

NO Xplode

3 scoops Intra MD

Meal 4: Wendy's triple cheeseburger and fries, handful dark chocolate covered raisins

Meal 5: 16 oz ground turkey and 1 tbs coconut oil

going to have to step my game up looks like haha

[gusto77]

Re: Gusto's Journal

Pretty good workout today. Started out awesome and then about three quarters of the way through my leg presses my low back tightened up something fierce. Don't know if it's ever been that bad. Anyway those two sets with Asterix next to them were really bad. The pain was so bad I couldn't continue with the set. After leg presses there was about a 15 minute break where I had to roll out and stretch. I really hate it when something like that sucks my mojo away and ruins my intensity and tempo. The pump in my quads was still pretty insane by the end of this work out though.


AM

30 min fasted cardio



PM

10 min treadmill warm up

Rumble roll/ air squats

Leg ext warm ups x 3



Lying leg curls

4 x warm ups

140 x 12

150 x 10 -----> 110 x 5 with slow negs

160 x 8 ------> 110 x 5 with slow negs plus 20 sec ISO hold last rep



Leg press

1- 9 pps x 10 then.....

8 x 10

7 x 15

6 x 17

5 x 15 *

4 x 20

3 x 10 *



Elevated dumbbell lunge

25s x 10

25s x 10

25s x 10

25s x 10



Sissy squats (did some quad flexing between sets)

BW x 15

25 x 12

35 x 12

35 x 12 -------> BW x 8



Ham killers

4 x 8



Seated calf raise/ calf raise on hack

1 x warm up

90 x 10/ 1 pps x 10

90 x 10/ 1 pps x 10

90 x 10/ 1 pps x 10

90 x 10/ 1 pps x 10


Meal 1: mass cakes

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

Meal 3: 100 gm whey, 2 tbs coconut oil

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

NO Xplode

3 scoops Intra MD

Meal 5: 16 oz sirloin and 2 cups white rice

Meal 6: 16 oz sirloin, 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Good quick workout today. Arm pump was pretty silly. EZ bar curls and hammer curls were done with only 10 seconds rest between sets.


EZ bar curls

3 x warm ups

65 x 10 x 5



Hammer curls

1 x warm ups

35s x 10 x 3



Preacher curls

1 x warm up

55 x 8

65 x 8



Cable press downs/ dips between benches (those bench dips definitely felt a little awkward and painful on the old shoulders but last couple of sets weren't too bad)
2 x warm ups

120 x 12/ 17

130 x 12/ 13

150 x 12/ 11

170 x 12/ 10



Incline dumbbell skull crushers

1 x warm up

40s x 12 x 4



HS Calf presses

1 pps x 100

2 pps x 50

3 pps x 25

4 pps x 20

5 pps x 18

5 pps x 18



25 min light cardio



Meal 1: mass cakes

Meal 2: 16 oz sirloin, 1 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 16 oz sirloin with 2 cups white rice

NO Xplode

2 scoops Intra MD

Meal 5: 10 whole eggs with cheese and 2 cups kashi cereal with almond milk

Meal 6: 16 oz sirloin, 1 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Meal 1: mass cakes

Meal 2: 12oz sirloin, 4 oz grilled shrimp, 8 oz sweet potato, 1 tbs coconut oil

Meal 3: 16 oz ground turkey, 2 tbs coconut oil

Meal 4: 16 oz ground turkey with 2 cups white rice

Meal 5: 12 oz chicken and steak kebabs, rice, pita bread and hummus

Meal 6: 100 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Great secondary back day with guns. Nothing more to say.



Incline leg raises/ rope crunches

15/ 50 x 15 x 3



One arm dumbbell rows

60 x 8

80 x 8

100 x 8

120 x 12

140 x 10

150 x 8



HS rows

1 x warm up

3 pps x 12

4 pps x 10

5 pps x 8



Medium neutral grip pull downs

1 x warm up

120 x 12

140 x 10

200 x 8-----> 120 x 8 with 10 sec forced stretch at the end (painful)



Assisted wide grip pull ups

(100) x 12

(70) x 10

(50) x 8-----> (120) x 5 with slow negs



Prone shrugs on supported TBar

1 x warm up

70 x 12

90 x 10

115 x 8



Dumbbell pullovers

80 x 12

100 x 10

115 x 8



Banded good morning

2 orange bands x 20 x 3





Meal 1: mass cakes

Meal 2: 16 oz ground turkey with 2 cups white rice

C4 preworkout

3 scoops Intra MD

Meal 3: 16 oz ground turkey, 2 cups white rice, 2 tbs coconut oil

Meal 4: pork sliders

Meal 5: 16 oz ground turkey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Guns is being nice in his thread. Felt like a big ***** today. Had a very uncomfortable feeling in my left ham and lateral glute. Really felt like pushing it on squats would have been bad. So I didn't complete that part of the workout... I jumped in the hack machine and no pain so did those while everyone else squatted


Lying leg curls

3 x warm ups

120 x 15

130 x 14

140 x 11

150 x 10 (last 4 forced at top end)


Squats (my left hamstring and and left lateral glute started feel really uncomfortable and like it was about to pull/ strain. By the set of 255 it wasn't happening, had to stop. Nothing else seemed to bother it.)

135 x 10

185 x 10

225 x 10

255 x 3


Hack squats

1 pps x 12

2 pps x 12

3 pps x 10

3 pps + 25s x 9

3 pps + 25s x 8

3 pps x 10


Bulgarian split squats (10 sec ISO hold each set)

35 x 8/ 10

45 x 8/ 10

55 x 8/ 10

65 x 8/ 10-----> 55 x 8/ 10----> 45 x 8/ 10----> 35 x 8/ 10 (one of the most brutal things ever)


Straight leg deads

135 x 8

225 x 8

275 x 8

315 x 8



Meal 1: 16 oz turkey and 2 tbs coconut oil

Meal 2: Krispy Kreme waffles with bacon

Mr Hyde preworkout

3 scoops Intra MD

Meal 3: Bacon cheeseburger with fries and onion rings and teases blizzard

Meal 4: 16 oz turkey, 2 tbs coconut oil

Meal 5: 100 gm whey, 2 tbs coconut oil

[rnixon]

Re: Gusto's Journal

Mmmm bulk foods

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

[QUOTE=guns01;1253309]today:

chest/delts
Great chest and shoulder workout today with guns. Felt really strong today. Didn't do so hot on the eating today so needless to say I won't be getting my cheat meal for back day tomorrow LOL


5 min treadmill warmup
machine press 70x8 90x8 110x8 130x8 150x8 170x8 190x8 210x8 240x8(20) last set had 20 forced reps
reverse banded incline press 225x8 255x8 275x8 295x8 315x8
flat db press 85sx8 100xs8 110sx8 4 bottom end partials after each set
dips ss x10/3ss
wide grip pushups ss x31 ss x22 ss x19
bent db lats ss 25x25/3ss
over and backs ss x10/3
cable side lats 15x12 15x12 20x12
seated db press 85sx10x3


meal 1: mass cake

C4 preworkout

2 scoops intra MD

meal 2: jalepeno cheeseburger, fries, Half a spicy chicken wrap, and one chicken tender

meals 3: 2 chicken biscuits

meal 4: 100 gm whey with 1 tbs almond butter in almond milk

meal 5: 16 oz ground turkey

[Rake]

Re: Gusto's Journal

[QUOTE=gusto77;1253349]

today:

chest/delts
Great chest and shoulder workout today with guns. Felt really strong today. Didn't do so hot on the eating today so needless to say I won't be getting my cheat meal for back day tomorrow LOL


5 min treadmill warmup
machine press 70x8 90x8 110x8 130x8 150x8 170x8 190x8 210x8 240x8(20) last set had 20 forced reps
reverse banded incline press 225x8 255x8 275x8 295x8 315x8
flat db press 85sx8 100xs8 110sx8 4 bottom end partials after each set
dips ss x10/3ss
wide grip pushups ss x31 ss x22 ss x19
bent db lats ss 25x25/3ss
over and backs ss x10/3
cable side lats 15x12 15x12 20x12
seated db press 85sx10x3


meal 1: mass cake

C4 preworkout

2 scoops intra MD

meal 2: jalepeno cheeseburger, fries, Half a spicy chicken wrap, and one chicken tender

meals 3: 2 chicken biscuits

meal 4: 100 gm whey with 1 tbs almond butter in almond milk

meal 5: 16 oz ground turkey

Great job buddy: The bottom ends tear the pecs and make you look good anybody can work the top

[gusto77]

Re: Gusto's Journal

Great workout today, only thing was that mass cake sat in my stomach like a big gut bomb and wouldn't digest. Almost lost my lunch on those dumbbell row double drop sets. That double drop set on the dumbbell rows was absolutely insane. Was freaking pissed when I found out about guns numbers. Thought for sure I had him on that one lol. Kind of fun though to have the guessing game friendly competition going.



10 min treadmill warm up


Meadows rows

25 x 8

50 x 8

75 x 8

100 x 8

125 + 1 chain x 8 x 3


Wide grip pull downs

1 x warm up

130 x 8

160 x 8

190 x 8----> 100 x 8


Dumbbell rows

70 x 5

90 x 5

120 x 10

130 x 10

140 x 10----> 120 x 10----> 100 x 10


Face pulls

2 x warm ups

130 x 12

150 x 12

170 x 12

200 x 11


Banded hyper extensions

3 x 15


Incline leg raises/ incline sit ups

15/ 15 x 4


20 min light cardio



Meal 1: 10 whole scrambled bacon and cheese eggs

Meal 2: 16 oz sirloin and 8 oz sweet potato

Meal 3: 100 gm whey with 2 tbs PB2, 2 tbs coconut oil

Meal 4: mass cake

NO Xplode

3 scoops intra MD

Meal 5: 16 oz turkey with 1 1/2 cups white rice

Meal 6: 16 oz turkey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Really good secondary legwork out today. Nothing insane or heavy but just a good pace and good pump. I added in the iso holds on the leg curls, and I added in the leg extensions and hip abductors as well. Let myself slack a little on my final meal. Typically I try to limit myself to only one shake a day and the rest whole food. But I honestly just wanted a break from cooking and cleaning at night.


10 min treadmill warm up/ rumble roller/ air squats



Leg ext warm ups x 3



Seated leg curls (45 sec rest between sets)

4 x warm ups

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10 (15 sec ISO hold)

90 x 10 (15 sec ISO hold)



Glute kickback machine

1 x warm up

100 x 8 x 4



Leg presses

4 x warm ups

5 pps x 15 x 5 (45 sec rest between sets)



Hip flexor machine

1 x warm up

115 x 12

145 x 12

160 x 12



Hip abductor

1 x warm up

150 x 15 x 3



Leg ext (wide feet/ 1 sec squeeze each rep)

1 x warm up

120 x 12

130 x 12

140 x 12



Standing calf raises (10 sec stretch after each set)

2 x warm ups

190 x 10

230 x 10

270 x 10

310 x 10

350 x 9



HS crunches (30 sec vacuum between each set)

50 x 15 x 4



Meal 1: Mass cake

Meal 2: 16 oz ground turkey

Meal 3: 100 gm whey with 2 tbs PB2, 2 tbs coconut oil

Meal 4: 16 oz ground turkey with 1/2 cup cream of rice

NO Xplode

3 scoops intra MD

Meal 5: 16 oz ground turkey with 1/2 cup cream of rice

Meal 6: 100 gm whey, 1 1/2 cups kashi cereal, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Good workout today. This low back pain is getting old and I felt slightly off today like I might be getting sick. Nevertheless good work out


10 min treadmill warm up



Rope press downs/ dumbbell kickbacks/ bench dips

100 x 15/ 35 x 6/ BW x 13

130 x 15/ 40 x 6/ BW x 9

150 x 11----> 100 x 4/ 45 x 6/ BW x 7



Incline dumbbell skull crushers

1 x warm up

35s x 10

45s x 10

50s x 10

50s x 10------> 30s x 9



EZ bar curls

2 x warm ups

85 x 10

85 x 10

95 x 8 > 4 > 2



Preacher curls

1 x warm up

65 x 10

75 x 10ish

75 x 8 > 4ish > 2 half reps with 3 sec holds-----> 45 x 8 > 4 > 2


Hammer curls

1 x warm up

45s x 10

50s x 10

55s x 8 > 4 > 2-----> 25s x 15


Seated calf raises/ HS calf presses/ Reverse calf raises (10 sec stretch after last set on each exercise)

90 x 15/ 2 pps x 15/ BW x 15

90 x 15/ 2 pps x 15/ BW x 15

90 x 15/ 2 pps x 15/ BW x 15



20 min light cardio




Meal 1: Mass cake

Meal 2: 16 oz ground turkey and 1/2 cup cream of rice

Meal 3: 100 gm whey, 2 tbs coconut oil

NO Xplode

2 scoops intra MD

Meal 4: 10 whole eggs with bacon and cheese, 1 cup oatmeal

Meal 5: 16 oz ground turkey and 1/2 cup cream of rice, 2 tbs coconut oil

Meal 6: 100 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Pretty straightforward secondary back day. Concentrated on really feeling the squeeze on all movements. Nothing crazy today but good workout.


10 min tread mill warm up/ rumble roller



One arm barbell row

3 x warm ups

100 x 10 x 4



Dumbbell pullovers

1 x warm up

90 x 10

100 x 10

100 x 10

110 x 10



Wide grip assisted chins

1 x warm up

(80) x 15

(70) x 13

(60) x 10

(50) x 8ish



Seated cable rows (went pretty damn light on these and really concentrated on flexing those lower lats on each rep)

1 x warm up

115 x 10

130 x 10

130 x 10

145 x 10



Incline leg raises/ incline sit ups

15/ 15 x 4



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

Meal 2: 16 oz ground turkey and 2 tbs coconut oil

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 16 oz ground turkey and 1/4 cup cream of rice

NO Xplode

3 scoops intra MD

Meal 5: 10 whole eggs with bacon and cheese, 1 cup oatmeal

Meal 6: 16 oz ground turkey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Killer workout today. Awesome pace, burn, and pump. I mentioned to guns this morning during my breakfast that my appetite was in the shitter. I've been forcing food down and every day for probably the past two weeks in the gym I've felt either like I had a rock in my gut, nauseous, like I was going to shit myself, or all three LOL. Anyway he temporarily cut my diet by about 25% to drive my appetite back up and I already felt much better in the gym today. Its sucks cuz Im trying to add size but hopefully it will help in the long term.


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



Seated alternating leg curl/ leg press

4 x warm ups

50 x 8 x 3 then 60 x 8 x 7/ 1- 10 pps x 10



HS V squats/ lying leg curls

2 x warm ups

2 pps x 8/ 120 x 10

3 pps x 8/ 130 x 10

4 pps x 8/ 140 x 10

5 pps x 8/ 150 x 10



Leg ext (toes dorsiflexed and 1 sec squeeze each rep)/ sissy squats

2 x warm up

120 x 10/ 20

140 x 10/ 17

160 x 10/ 15

160 x 10/ 15



Hip abductor

1 x warm up

150 x 15

170 x 15

190 x 15



Rumble roll/ stretch





Meal 1: mass cake

Meal 2: 10 oz ground turkey and 1/4 cup Cream of rice

NO Xplode

3 scoops Intra MD

Meal 3: 10 oz ground turkey

Meal 4: Large bacon and beef pizza, Butterfinger ice cream cone

Meal 5: 6 whole eggs with cheese and bacon

[Trixie]

Re: Gusto's Journal

Once the fall comes and it is cooler outside your appetite will be back up. Hard to eat enough when you are super busy and worn out. You are successful and you will make it happen again this year.
~Trixie~