Gusto's Journal

[MOUNTAIN-MAN]

Re: Gusto's Journal

Still a monster brother kick ass

[gusto77]

Re: Gusto's Journal

Yesterday:

Hip abductor

2 x warm ups

150 x 15 x 3


Hip adductor

2 x warm ups

150 x 15 x 3


Seated leg curls

2 x warm ups

100 x 12 x 3


Leg press

4 x warm ups

8 pps x 22 (I was pretty much worthless after this)

10 pps x 5

8 pps x 10


Leg ext

1 x warm up

100 x 15

120 x 15

140 x 12


SM squats

135 x 10

185 x 10

225 x 6-----> 135 x 10


Machine calf ext.

1 x warm up

200 x 10

300 x 10

400 x 10 x 2


20 minutes light cardio


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz chicken with pita

Meal 3: 8 oz NY strip and 8 oz sweet potato

Meal 4: 4 whole eggs and 1 1/2 cups kashi cereal in almond milk

Meal 5: 3 whole eggs, whole wheat bagel

[gusto77]

Re: Gusto's Journal

Rest day

Meal 1: 50 gm whey (50 carb)

Meal 2: 10 oz steak kabobs, 8 oz Mediterranean potatoes, hummus and pit bread

Meal 3: 10 oz steak kabobs, 8 oz Mediterranean potatoes

Meal 4: 4 whole eggs with cheese and bacon, whole wheat bagel

Meal 5: 50 gm whey

[gusto77]

Re: Gusto's Journal

Incline dumbbell press

3 x warm up

100s x 18

120s x 6

140s x 4

100s x 10 x 2


HS decline press

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 12 x 2


Pec deck/ stretch push ups

1 x warm up

160 x 22/ 22

175 x 20/ 15 x 2


EZ bar curls (2-3 sec negative)

2 x warm up

65 x 8

75 x 8

85 x 8 x 2


Machine curls/ hammer curls

100 x 8/ 35s x 8 x 3


25 min cardio (15 min HIIT included)


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz turkey, 1 1/2 cups rice

Meal 3: 8 oz turkey, 1 1/2 cups rice

Meal 4: 4 whole eggs, 1 1/2 cups kashi cereal in almond milk

Meal 5: 50 gm whey

[gusto77]

Re: Gusto's Journal

Kind of a scattered chaotic workout today. Elbows were acting up after those dumbbell rows, so I bounced around a bit looking for movements that didn't aggravate it.

One arm dumbbell rows

3 x warm ups

150 x 4---> 115 x 11-----> 95 x 7 (22)

110 x 8 x 3


Assisted pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10


Seated cable rows

1 x warm up

145 x 10 x 3


HS high row

2 pps x 12 x 2

2 pps + 25s x 12 x 2


T bar rows

1 x warm up

150 x 8 x 5


25 minutes light cardio


Meal 1: 50 whey (50 carb)

Meal 2: 4 whole eggs, 1/2 cup oatmeal

Meal 3: guacamole and bacon burger, sweet potato fries, coffee lovers ice cream bowl

Meal 4: 50 gm whey

[gusto77]

Re: Gusto's Journal

Been out of town and busy for a few days. Today sucked. Have lost some weight so i tried to come off my prilosec and had been fine for almost 3 days and then it hit me full force when i got to the gym. Happy overall though. My diet goal is currently just to kind of run a low key bodybuilder style diet and i eat more when I’m hungry and less when I’m not so much. One to two cheats a week. Consistent cardio. This is my favorite way to eat healthier because i know i can maintain it long term. I know i should probably be eating more greens and be on some vitamin and mineral supps and ill prob creep them in eventually.


Saturday:

Dips

3 x warm up

BW + 100 x 10----> BW x 12

BW x 20 x 3


Skull crushers/ close grip bench press

1 x warm up

65 x 8/ 8

75 x 8/ 8

85 x 8/ 8


Reverse grip machine ext./ diamond push ups

1 x warm up

50 x 15/ 15

75 x 15/ 15

100 x 15/ 12


Seated dumbbell press

2 x warm ups

60s x 8

80s x 8

100s x 3 (fail haha)----> 60s x 8


Reverse pec dec/ over and backs (diff machine on these today, def much heavier feeling)

1 x warm up

100 x 15/ 15 x 3


Side dumbbell laterals/ incline sit ups

20s x 12/ 20 x 3


Meal 1: 6 oz sugar free yogurt, granola bar

Meal 2: 4 eggs, 1 slice whole wheat toast

Meal 3: 8 oz chicken wrap

Meal 4: 50 gm whey, 2 tbs natural PB, 4 dark chocolate squares



Sun: Rest

Meal 1: 50 gm whey and natural PB (50 carb)

Meal 2: 8 oz (total) grilled chicken and shrimp, 3/4 cup rice, small salad with 2 tsp blue cheese dressing

Meal 3: 8 oz grilled chicken and shrimp, 3/4 cup rice

Meal 4: 50 gm whey and natural PB (50 carb)



Today:

Leg ext warm ups x 3


Squats

4 x warm ups

245 x 22

275 x 6 x 2


Machine leg press

1 x warm up

300 x 10

400 x 10 x 2


Lying leg curls

1 x warm up to

120 x 10

140 x 10

160 x 8, 6 (10 sec ISO hold last rep)


Hip adductor/ hip abductor/ machine calf ext

1 x warm up

150 x 12/ 150 x 12/ 300 x 12 x 3


Leg ext (5 sec ISO hold last two each set)

1 x warm up

120 x 12 x 2

140 x 12

160 x 12ish


Foam roll, stretching, PT work


Meal 1: 50 gm whey (50 carb)

Meal 2: chicken fajita omelet and harvest grain and nut pancakes

Meal 3: 6 oz steak and 1 1/2 cups rice

Meal 4: 6 oz steak and 1 1/2 cups rice

Meal 5: 50 gm whey (50 carb)

[gusto77]

Re: Gusto's Journal

Strength was in the tank today so Im going to try to make a conscious effort to up my calorie and carb intake a bit. Im looking nice and lean and have lost about 6 or 7 pounds but feeling a bit like a ***** today haha.

Dumbbell press

4 x warm ups

150s x 3 (fail haha)

120s x 11----> 100s x 6----> 80s x 5

100s x 10 x 3


Incline SM press

135 x 10 x 2

185 x 10

225 x 10

275 x 5----> 225 x 5----> 135 x 10


Incline matrix press (stretch, explode, 2 sec squeeze, slow neg)

1 x warm up

2 pps x 8

2 pps + 25 x 7, 6ish


Pec deck

1 x warm up

205 x 15

250 x 12

300 x 8 x 2----> 175 x 12 (last set only)


Machine curls

2 x warm ups

120 x 10

140 x 10

160 x 8


One arm dumbbell preachers/ incline sit ups

1 x warm up

30 x 10/ 20 x 2

40 x 10/ 20


Hammer curl burn out

25s x 28


25 min cardio


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz chicken on pita with light sauce

Meal 3: 4 whole eggs with cheese and 2 strips bacon, wheat bagel

Meal 4: 8 oz turkey and 1 cup rice

Meal 5: 50 gm whey (50 carb)

[Trixie]

Re: Gusto's Journal

Strength was in the tank today so Im going to try to make a conscious effort to up my calorie and carb intake a bit. Im looking nice and lean and have lost about 6 or 7 pounds but feeling a bit like a ***** today haha.

Dumbbell press

4 x warm ups

150s x 3 (fail haha)

120s x 11----> 100s x 6----> 80s x 5

100s x 10 x 3


Incline SM press

135 x 10 x 2

185 x 10

225 x 10

275 x 5----> 225 x 5----> 135 x 10


Incline matrix press (stretch, explode, 2 sec squeeze, slow neg)

1 x warm up

2 pps x 8

2 pps + 25 x 7, 6ish


Pec deck

1 x warm up

205 x 15

250 x 12

300 x 8 x 2----> 175 x 12 (last set only)


Machine curls

2 x warm ups

120 x 10

140 x 10

160 x 8


One arm dumbbell preachers/ incline sit ups

1 x warm up

30 x 10/ 20 x 2

40 x 10/ 20


Hammer curl burn out

25s x 28


25 min cardio


Meal 1: 50 gm whey (50 carb)

Meal 2: 8 oz chicken on pita with light sauce

Meal 3: 4 whole eggs with cheese and 2 strips bacon, wheat bagel

Meal 4: 8 oz turkey and 1 cup rice

Meal 5: 50 gm whey (50 carb)

That's not much to eat no wonder you feel bad. We all have our lean down problems. Are you Casino pool worthy with Rake and I? I bet you are. Much love

[gusto77]

Re: Gusto's Journal

That's not much to eat no wonder you feel bad. We all have our lean down problems. Are you Casino pool worthy with Rake and I? I bet you are. Much love

Yeh I think so. Got a 4 pack going on but my waist is still tiny. No flab hanging and pretty solid top and bottom. Hope you all are well!!!

[gusto77]

Re: Gusto's Journal

Felt pretty good today. These 22 rep challenges at the beginning tend to smoke me for the rest of my workout but its for a good cause.


Tbar rows

4 x warm ups

250 x 6-----> 185 x 16 (22)

150 x 10 x 3


Wide grip assisted pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10

BW x 5-----> (80) x 8


Supinated seated cable rows

1 x warm up

145 x 10

160 x 10

175 x 10


Supinated close grip pull down

1 x warm up

145 x 10 x 3


SM rack pulls

1 x warm up

225 x 6

275 x 6

315 x 6



Meal 1: 50 gm whey (low carb)

Meal 2: 8 oz turkey, 1 1/2 cups rice

Meal 3: 50 gm whey, 2 tbs natural PB (50 carb total)

Meal 4: 4 whole eggs with cheese, wheat bagel

Meal 5: 1/2 lb cheeseburger with bacon

[gusto77]

Re: Gusto's Journal

Ate like crap today. Planned cheat day but went a bit overboard. Back at it tomorrow.

Yesterday:

Dips

3 x warm ups

BW + 120 x 8----> BW x 14 (22)

BW x 20 x 3


Skull crushers/ close grip bench press

75 x 12/ 12

95 x 12/ 12

115 x 10/ 10

135 x 5/ 10


One arm cable kickbacks

1 x warm up

30 x 10

40 x 8 x 2


Reverse pec deck/ over and backs

1 x warm up

145 x 15/ 15 x 3


SM upright rows (only 45 sec rest between sets)

95 x 12

115 x 10

135 x 8


HS press/ side dumbbell laterals

1 x warm up

2 pps x 10/ 20s x 10 x 2

3 pps x 6/ 20s x 10


20 min HIIT


Meal 1: 50 gm whey

Meal 2: steak and cheese omelet and harvest grain pancakes

Meal 3: 3 whole eggs with cheese, wheat bagel

Meal 4: 75 gm whey, 3 tbs natural PB



Today: rest

Meal 1: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 2: turkey and cheese sandwich

Meal 3: tuna bacon and cheese wrap

Meal 4: ham and cheese sandwich and chips

Meal 5: meat lovers pizza, coffee lovers ice cream

[gusto77]

Re: Gusto's Journal

dSupposed to be legs today but after 5 warm up sets my hip wasn't cooperating and my flexors were screaming. Woke up from a nap today craving carbs so i went a bit overboard on that midday meal haha.


Bench press

3 x warm ups

225 x 18/ 3

225 x 10

250 x 8 x 2


Incline barbell press

135 x 10

185 x 10

225 x 8 x 2


Dumbbell fly

1 x warm up

50s x 12 x 3


Dumbbell curls

1 x warm up

25s x 20 x 3


Hammer curls/ hanging leg raises

1 x warm up

50s x 8/ 15 x 3


Meal 1: 50 gm whey and 2 tbs natural PB

Meal 2: chicken fajita omelet and harvest grain pancakes

Meal 3: 1'slice pizza, 1/2 can siracha almonds, 1 1/2 cups kashi cereal in almond milk, 12 choc chip cookies

Meal 4: 8 oz turkey

Meal 5: 8 oz turkey

[gusto77]

Re: Gusto's Journal

Rested today. Im gonna try to do legs tomorrow but wow my back and hip is screaming. Think those 22 reps challenge sets i have been doing have worn them out. Appetite is through the roof right now i imagine due the weight loss and increased metabolism.

Meal 1: 50 gm whey and 2 tbs natural PB (50 carb), 2 slices bacon

Meal 2: 8 oz beef, 2 bratwurst (no buns), 8 oz sweet potato, raw green beans, 1/2 can siracha almonds

Meal 3: 8 oz beef, 2 cups Kashi cereal, 2 cups almond milk, 2 tbs natural PB

Meal 4: 4 whole eggs with cheese and 2 slices bacon, wheat bagel, 6 oz yogurt

Meal 5: 50 gm whey with 2 tbs natural PB

May do one more tonight if i get hungry again haha

[gusto77]

Re: Gusto's Journal

Wide grip reverse facing pull downs

2 x warm up

130 x 10

145 x 10

160 x 10 x 2 + 10 sec ISO hold last set


HS high rows

1 x warm up

2 pps x 8

2 pps + 25s x 8

3 pps x 8 x 2



Close grip SM bent rows

135 x 10

185 x 10

225 x 10

275 x 6


One arm Supinated pull downs

1 x warm up

100 x 12

130 x 12

160 x 12


Dumbbell pull over

1 x warm up

100 x 8 x 3


Hyper ext/ incline sit ups

20/ 20 x 3


20 min cardio


22 pull ups (took awhile haha)


Meal 1: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 2: 8 oz beef, 8 oz sweet potato

Meal 3: 4 whole eggs, 1 1/2 cups Kashi cereal with almond milk

Meal 4: 50 gm whey and 2 tbs natural PB (50 carb)

Meal 5: 8 oz turkey, 8 oz sweet potato

[gusto77]

Re: Gusto's Journal

Seated dumbbell press

3 x warm ups

80s x 8

100s x 8, 6


Seated side dumbbell laterals

1 x warm up

20s x 15

30s x 12

40s x 8-----> 15s x 12


Reverse pec deck/ over and backs

1 x warm up

145 x 15/ 15

160 x 15/ 15

175 x 15/ 15


Dumbbell shrugs

2 x warm ups

100s x 8 x 2


Incline dumbbell skull crushers/ diamond push ups

2 x warm ups

30s x 12/ 15

40s x 12/ 15

50s x 11/ 15


Machine dips

1 x warm up

247.5 x 20


Hanging leg raises

15 x 3


20 min HIIT


Meal 1: 50 gm whey and 2 tbs natural PB

Meal 2: 4 whole eggs with cheese and 4 strips of bacon, whole wheat bagel

Meal 3: 6 oz steak and 1 cup rice, 25 gm whey

Meal 4: 6 oz steak and 1 cup rice

Meal 5: 50 gm whey (low carb) and 2 tbs natural PB

Meal 6: 4 whole eggs with cheese, whole wheat bagel