Gusto's Journal

[guns01]

Re: Gusto's Journal

not getting ahead for gusto but hopefully after this next test we will have him up on a national stage dominating like he already does. that's completely up to him and his goals though but i see it in the future lol

[gusto77]

Re: Gusto's Journal

10 min treadmill warm ups/ press down and curl warm ups x 5



Rope pressdowns/ one arm cable extensions

100 x 12/ 50 x 8 (way to light so I didn't count it)

140 x 12/ 60 x 8

140 x 12/ 70 x 8

140 x 12/ 70 x 7 (70 got real heavy that set lol)

140 x 12/ 60 x 8



Seated rope extensions

140 x 10 x 4



EZ bar curls

2 x warm ups

85 x 12

95 x 10ish

105 x 7ish (def a bit of swing on the last 3 of these.... I really suck at curling)


Dumbbell curls/ hammer curls

30s x 8/ 8

35s x 8/ 8

40s x 8/ 8



Machine preacher curls (heavy partials)

100 x 6

120 x 6

130 x 6

130 x 6------> 70 x 12 (pumping)



Hanging leg raises/ incline sit ups

15/ 15 x 2 (plan was to do 4 sets but my abs started cramping bad so I cut it off)



Meal 1: Colorado omelette and harvest grain pancakes

Meal 2: 75 gm whey

Meal 3: 12 oz ground turkey, 2 cups Jasmine rice

NO Xplode

2 scoops intra MD

Meal 4: 20 chicken wings

Meal 5: 75 gm whey, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

20 chicken wings ^^^^^^^^^^^^^^^^^^^^^ what???????????????????????????????????????? i didnt know we could have this on arm day haha

[gusto77]

Re: Gusto's Journal

Damn you caught me bro. Was really hoping you weren't gonna check my log today. Just being lazy in my hotel room didn't feel like cooking and was craving chicken wings. They were so gross it was the most wasted unauthorized cheat meal ever. Hahahahahaha that's funny.

[guns01]

Re: Gusto's Journal

Damn you caught me bro. Was really hoping you weren't gonna check my log today. Just being lazy in my hotel room didn't feel like cooking and was craving chicken wings. They were so gross it was the most wasted unauthorized cheat meal ever. Hahahahahaha that's funny.

i am always watching haha. cool thing about working with people in person is you can normally tell by looking at them without them even admitting it. as for them sucking, that's usually what happens, something comes up and need to deviate a little bit and bam it sucks ass or makes you sick.

[gusto77]

Re: Gusto's Journal

Felt good today. Day off tomorrow/ travel day


10 min treadmill warm up/ rumble roll



SM bent row

4 x warm ups

225 x 12

275 x 10

315 x 8



Wide grip assisted chins

1 x warm up

(50) x 10

(50) x 10ish

(60) x 10



Incline rope pullovers (loved these)

1 x warm up

100 x 12

140 x 12

140 x 12



Kettle bell rows (70s were a little light but it's the heaviest they had and I really wanted to check these out. Kept rest to 45 sec and really squeezed each rep)

1 x warm up

70s x 8 x 4



Hyper extensions

25 x 2



Hammer curls

1 x warm up

20s x 12 x 3



Standing calf raises/ 10 sec stretch

100 x 10/ 10

200 x 10/ 10

300 x 10/ 10

400 x 10/ 10

500 x 10/ 10



Rumble roll



Meal 1: protein cakes

Meal 2: 10 oz turkey burger and 2 cups white rice

Meal 3: 75 gm whey shake

NO Xplode

3 scoops intra MD

Meal 4: 10 oz chicken sandwich

Meal 5: 10 oz turkey burger, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Meal 1: 10 oz turkey burger and 2 cups jasmine rice, 2 tbs coconut oil

Meal 2: 75 gm whey shake

Meal 3: 8 oz ground beef with cheese and ketchup, baked potato

Meal 4: 11 oz sirloin, baked potato, salad with blue cheese dressing

Meal 5: 75 gm whey shake, 2 tbs coconut oil

[BABY1]

Re: Gusto's Journal

Now that's some cleeeaaaan eating! Ready for nuggets soon? lol

[gusto77]

Re: Gusto's Journal

Now that's some cleeeaaaan eating! Ready for nuggets soon? lol

I actually let my diet slip a bit this week while on the road for work.... Def a few unauthorized cheat meals this week lol. But yes!!!! Would love some nuggets!

[gusto77]

Re: Gusto's Journal

Because of my travel day yesterday and limited time in the gym this morning I had to adjust my schedule a bit. Chest and shoulders today then will hit primary legs on Monday. Will drop my secondary back work out next week to get back on track. Felt strong today but that heavy dumbbell double drop set sucked the life outta me. Shoulders were done fast and furious because I was running out of time.


Rotator/ delt/ trap warm ups



Flat dumbbell press

50s x 8

70s x 8

90s x 8

110s x 8

130s x 8

150s x 7-----> 120s x 6 (partials)----> 95s x 7 (full range)



Incline barbell press (rest pause style)

135 x 8

165 x 8

195 x 8

225 x 8

235 x 7 (didn't have a spotter and those dumbbell presses sucked the life out of me so I didn't attempt another)



Bench press

135 x 8

185 x 8

205 x 8

225 x 8

225 x 8



Pec deck fly (1 sec contraction each rep) (these were supposed to be incline cable flys but it would've meant waiting probably 15 minutes for people to get off the stuff I needed so I just went with pec deck and leaned forward a bit to put stress on the upper pecs
1 x warm up

175 x 15

190 x 15

205 x 15



Reverse peck deck (rest pause)(didn't have a band to use so did partials at the end instead of over and backs)

1 x warm up

115 x 15/ 10 partials

130 x 15/ 10 "

145 x 15/ 10 "

160 x 15/ 10 "



Dumbbell laterals (rest pause)

1 x warm up

30s x 8 x 4



Front barbell raises

45 x 12

65 x 12 x 2





Meal 1: 75 gm whey shake, 1 cup oatmeal

NO Xplode

2 scoops intra MD

Meal 2: steak and cheese omelet, harvest grain pancakes

Meal 3: 10 oz ground turkey, 1/4 cup cream of rice, 2 tbs coconut oil

Meal 4: 10 oz beef burger with cheese and low carb ketchup (no bun), 8 oz sweet potato

Meal 5: 10 oz ground turkey, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

i may not get you on the flat db presses but i see heavy inclines in my future haha. nice numbers for real though. i cant even fathom trying to control the 150s myself

[gusto77]

Re: Gusto's Journal

Why/ how do I keep accidentally locking my thread!!!!! Lol

[Rake]

Re: Gusto's Journal

Why/ how do I keep accidentally locking my thread!!!!! Lol

Must be a height thing LOL. Trixie's computer is off now cause she couldn't post. Out to have fun somewhere.

[gusto77]

Re: Gusto's Journal

Meal 1: protein cake, 3 slices bacon

Meal 2: 12 oz beef burger and 1 1/2 cups kashi cereal with almond milk

Meal 3: 7 whole eggs and potatoes

Meal 4: 11 oz sirloin, 8 oz sweet potato, salad

Meal 5: 75 gm whey shake, 2 tbs natural peanut butter

[gusto77]

Re: Gusto's Journal

Killer brutal workout today, awesome pump. Think my form on my Bulgarian split squats may have been a little sloppy but my legs were already Jello by that time and I didn't have a partner to correct my form. Still a great leg day.


5 min treadmill warm up/ rumble roll/ leg ext warm ups/ air squats



Seated leg curls

Warm ups x 4

110 x 12

120 x 12

120 x 12

120 x 12------> 80 x 8 -----> 50 x 8/ 5 (I think the drop set weights were about one plate too light so I did a little five second ISO hold on the last drop set to hit failure)



Leg press

1- 10 pps x 8

11 pps x 8----> 8 pps x 8----> 5 pps x 20



HS V squat

3 x warm ups

4 pps x 8

5 pps x 8

5 pps x 8

5 pps x 8------> 3 pps x 6-------> 2 pps x 6-------> 30 sec quad stretch



Bulgarian split squats

65 x 8/ 8-----> 55 x 8/ 8------> 45 x 8/ 8-----> 35 x 8/ 8



Dumbbell stiff leg deads

55s x 8

65s x 8

75s x 8

85s x 8



Meal 1: 75 gm whey with 2 tbs natural PB, 1 1/2 cups kashi cereal with almond milk

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

Meal 3: 10 oz ground turkey, 2 tbs coconut oil

Meal 4: PB & J protein cake

NO Xplode

3 scoops intra MD with 20 oz Gatorade

Meal 5: meat lovers cheese stuffed crust pizza, mint chocolate chip ice cream cone