Gusto's Journal

[gusto77]

Re: Gusto's Journal

Great workout high volume good pace and was still able to get pretty heavy today.

Seated cable rows

3 x warm ups

140 x 12

160 x 12

180 x 12

200 x 12

220 x 10


HS pull downs

1 pps x 12

2 pps x 12

3 pps x 12

3 pps + 25s x 8


Assisted wide grip chins

(100) x 12

(80) x 12

(60) x 10

(40) x 7ish----> (100) x 10


Bent barbell rows/ reverse pec deck

135 x 12/ 90 x 12

185 x 12/ 100 x 12

225 x 10/ 110 x 12

225 x 10/ 120 x 12


Dumbbell pullover

50 x 12

75 x 12

95 x 12

110 x 10ish


Nautilus low back

100 x 12

140 x 12

160 x 12

180 x 12


20 min cardio


Meal 1: chicken fajita omelet and harvest grain and nut pancakes

Meal 2 (cheat): chicken wings, fries , chips and queso

Meal 3 (post workout): 75 gm protein shake with carbs

Meal 4: 10 oz sirloin and potatoes

[gusto77]

Re: Gusto's Journal

Decline HS press

2 x warm ups

2 pps x 12

3 pps x 10

3 pps + 10s x 10

3 pps + 25s x 8

4 pps x 5


Incline barbell press

1 x warm up

185 x 12

225 x 10

255 x 8


Machine dips

1 x warm up

247.5 x 20

247.5 x 20

247.5 x 16


Dumbbell skull crushers/ dumbbell press

1 x warm up

25s x 12/ 12

35s x 12/ 12

45s x 12/ 10


Side dumbbell laterals/ HS press

1 x warm up

(20s x 15/ 2 pps x 12) x 3


Reverse pec deck (2 sec contraction each rep)

1 x warm up

130 x 15 x 3


Dumbbell shrugs (2 sec contraction)

2 x warm ups

100s x 8

115s x 8


20 min cardio



Meal 1: 75 gm protein shake, 1/4 cup cream of rice

Meal 2: 6 eggs with cheese, 2 slices whole wheat toast

Meal 3: 8 oz chicken sandwich on whole wheat bun

Meal 4: 8 oz chicken breast, potatoes green beans

[gusto77]

Re: Gusto's Journal

Ate like freaking crap today, long story but it was either eat or not eat. Not worried, killer garage workout this evening. Hip felt really good and squat form and depth seemed much improved. Jumping back on the consistent intra workout supp train here shortly. Have noticed a huge difference in soreness and workout performance. Vitargo and amino mix until I get some intra MD in.


Leg ext (free weight)

3 x warm ups

95 x 15

105 x 15

115 x 12

125 x 11


Lying leg curls (free weight)

3 x warm ups

60 x 12

70 x 10

80 x 10

90 x 7ish


Squats

3 x warm ups

225 x 8

275 x 8

315 x 7 (had another rep in me but my right knee wrap popped off and didn't want to chance it)

225 x 12


Dumbbell lunges/ dumbbell SL deads

1 x warm up

(50s x 8/ 8) x 3


Single leg calf raises

BW x 20 x 3

[LittleTom]

Re: Gusto's Journal

Looks like the intra workouts the way to go. I'm sold as well and gonna grab some before long. Sometimes I have the best workouts after eating like crap. Keep crushing gusto

[gusto77]

Re: Gusto's Journal

Barbell bench press

3 x warm ups

225 x 8

255 x 8

275 x 8

305 x 5 + 1 forced


Incline nautilus press

2 x warm ups

3 pps x 10

4 pps x 8

4 pps + 25s x 5


Pec deck (10 x 2 sec contraction, 10 x pumping)/ push ups

1 x warm up

115 x 20/ BW x 35

145 x 20/ BW x 22

145 x 20/ BW x 22


Incline dumbbell curls

2 x warm ups

25s x 12

35s x 10

45s x 8ish


One arm dumbbell preacher curls

30 x 15

35 x 12



Meal 1: 6 whole eggs with cheese

Meal 2: 75 gm protein shake with carbs, 1/4 cup cream of rice

Intra- 70 gm vitargo plus aminos

Meal 3: spicy salmon roll with brown rice

Meal 4: 12 oz sirloin, baked potato, broccoli

Meal 5: 8 oz BBQ chicken

[gusto77]

Re: Gusto's Journal

Great back workout today using all basic heavy free weight lifts. Wasn't quite as heavy as I would have liked..... can't find my wrist straps anywhere.... but great workout regardless.



Wide grip pull ups

BW x 11, 8, 7ish


Bent barbell rows

135 x 12

185 x 12

225 x 10

275 x 6

275 x 6


One arm dumbbell rows

1 x warm up

110 x 8

120 x 8

130 x 8


Dumbbell pullover

1 x warm up

110 x 10, 10, 9


Rack pulls

135 x 5

225 x 5

315 x 5


Face pulls

3 sets of 15 (not sure of the weight. This was a cable system hooked up to a couple of free weight plates and I just did a few sets while my buddy was finishing up his rack pulls)


20 minute cardio



Meal 1: 6 whole eggs, 2 slices whole wheat toast. 1 tbs natty PB, 16 oz 1% milk

Meal 2: 75 gm protein, 1/4 cup cream of rice

Intra- 70 vitargo and aminos

Meal 3: 8 oz BBQ chicken, 1/4 cup cream of rice

Meal 4: 75 gm protein shake, 1 1/2 cups kashi cereal with 1% milk

Meal 5: 8 oz BBQ chicken

[MOUNTAIN-MAN]

Re: Gusto's Journal

You are the man gusto wish I was as hard core as u are my brother u have a lot of heart

[LittleTom]

Re: Gusto's Journal

Great back workout today using all basic heavy free weight lifts. Wasn't quite as heavy as I would have liked..... can't find my wrist straps anywhere.... but great workout regardless.



Wide grip pull ups

BW x 11, 8, 7ish


Bent barbell rows

135 x 12

185 x 12

225 x 10

275 x 6

275 x 6


One arm dumbbell rows

1 x warm up

110 x 8

120 x 8

130 x 8


Dumbbell pullover

1 x warm up

110 x 10, 10, 9


Rack pulls

135 x 5

225 x 5

315 x 5


Face pulls

3 sets of 15 (not sure of the weight. This was a cable system hooked up to a couple of free weight plates and I just did a few sets while my buddy was finishing up his rack pulls)


20 minute cardio



Meal 1: 6 whole eggs, 2 slices whole wheat toast. 1 tbs natty PB, 16 oz 1% milk

Meal 2: 75 gm protein, 1/4 cup cream of rice

Intra- 70 vitargo and aminos

Meal 3: 8 oz BBQ chicken, 1/4 cup cream of rice

Meal 4: 75 gm protein shake, 1 1/2 cups kashi cereal with 1% milk

Meal 5: 8 oz BBQ chicken

Love the diet and the meals. Nice balance.

[gusto77]

Re: Gusto's Journal

Love the diet and the meals. Nice balance.

I'll be quite honest bro I'm pretty dang hungry but I trying to eat sensible and just stay healthy haha. Looking forward to leg day tomorrow. Eating a pizza lol

[gusto77]

Re: Gusto's Journal

Seated Dumbbell Press

3 x warm ups

90s x 8

100s x 8

110s x 7


Seated Dumbbell Laterals/ Partial Dumbbell Swings

20s x 15/ 40s x 10

25s x 15/ 45s x 8

25s x 15/ 45s x 8


Bent Dumbbell Laterals

30s x 15 x 3


Dumbbell Shrugs

2 x warm ups

120s x 8 x 2


Incline Dumbbell Skull Crushers/ Incline Dumbbell Press

1 x warm up

30s x 15/ 15

40s x 15/ 15

50s x 15/ 12


Freeweight Cable Pressdowns (this exercise felt awesome, single pulley cable with 45 lb plate attached. No elbow pain and about the best burn and pump ever)

45 x 15 x 5


20 minutes cardio


Meal 1: 4 whole eggs, 1 1/2 cups Kashi cereal with 1% milk

Meal 2: 75 gm protein shake, 1/4 cup cream of rice

Intra- 70 vitargo and aminos

Meal 3: 8 oz bbq chicken, 1/4 cup cream of rice

Meal 4: 8 oz bbq chicken, 1 1/2 cups Kashi cereal with 1% milk

Meal 5: 4 whole egg omelet with ground beef and cheese, 16 oz 1% milk

[Trixie]

Re: Gusto's Journal

I have been missing, but you know I still love you and still have to wash the sheets on gusto's bed. LOL
~Trixie~

[gusto77]

Re: Gusto's Journal

Very happy with today. I know 365 is peanuts to most considering the hip issues I've been having I was stoked to hit 3 clean reps with virtually no pain or my low back/ hip feeling like it was going to break. Haven't put that weight on a squat bar in a long time. 405 is just around the corner.

Lying leg curl

3 x warm ups

125 x 8

140 x 8

155 x 8

170 x 5----> 110 x 8


Squats

4 x warm ups

225 x 8

275 x 8

315 x 7

365 x 3


Single leg press

100 x 15

200 x 15

300 x 10 x 2


Leg ext/ dumbbell SL deads

1 x warm up

125 x 15/ 60s x 10

155 x 15/ 70s x 10

185 x 15/ 80s x 10


Single leg calf press

1 x warm up

200 x 15

300 x 15 x 2


Meal 1: 5 whole eggs, 1 1/2 cups kashi cereal with 1% milk

Meal 2: 75 gm protein shake, 1/4 cup cream of rice

Intra: 70 vitargo and aminos

Meal 3: 8 oz BBQ chicken

Meal 4 and 5: large bacon and pineapple pizza, 2 lava cakes

[rnixon]

Re: Gusto's Journal

Post show update pics? Are you growing? I sure was but lost it a bit getting so sick, a few days back at it and feeling full again. I tried some test suspension pre work out today woo hoo

Sent from my SM-G870W using Tapatalk

[gusto77]

Re: Gusto's Journal

Post show update pics? Are you growing? I sure was but lost it a bit getting so sick, a few days back at it and feeling full again. I tried some test suspension pre work out today woo hoo

Sent from my SM-G870W using Tapatalk

I was sitting at a pretty beastly 230. Was having some BP issues though so I decided to call it quits in terms of competing. Right now I'm sitting at about 205 just trying to stay healthy and strong. Only running TRT

[gusto77]

Re: Gusto's Journal

Incline dumbbell press

3 x warm ups

120s x 8

130s x 8

140s x 6


Incline matrix press

1 x warm up

2 pps x 12

3 pps x 9, 7


Decline HS press

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 10

3 pps + 25s x 7ish


Dumbbell fly/ twist press

1 x warm up

30s x 10/ 8

40s x 10/ 8

50s x 8/ 6 + 2 reg presses


Machine curls

2 x warm ups

100 x 10

110 x 10

120 x 10, 9----> 80 x 8


Hammer curls

1 x warm up

50s x 8

60s x 8

70s x 6 (alternating.... Because it's easier haha)----> 40s x 8


Incline leg raises

15 x 3


20 min cardio


Meal 1: 75 gm protein shake, 1 1/2 cups kashi cereal with 1% milk

Intra: 70 vitargo and aminos

Meal 2: steak and cheese omelet, harvest grain and nut pancakes

Meal 3: 8 oz BBQ chicken

Meal 4: burger and fries

Meal 5: 75 gm protein shake