Gusto's Journal

[gusto77]

Re: Gusto's Journal

Going on 4 weeks.... going to start doing cardio, light single arm movements (up to 20 lbs), and cleaning up the diet tomorrow.

[Trixie]

Re: Gusto's Journal

Going on 4 weeks.... going to start doing cardio, light single arm movements (up to 20 lbs), and cleaning up the diet tomorrow.

Relax, your body will spring back as soon as it is healed. Don't push it, take the summer off with the kids then get back at it. Luv ya.

[IRON-GAME]

Re: Gusto's Journal

Relax, your body will spring back as soon as it is healed. Don't push it, take the summer off with the kids then get back at it. Luv ya.

Great advice

[gusto77]

Re: Gusto's Journal

Relax, your body will spring back as soon as it is healed. Don't push it, take the summer off with the kids then get back at it. Luv ya.

Summer off? hmmmm.... I think not Trixie haha but thank you. Im going to take it easy but Im def back in 13 days now.

[gusto77]

Re: Gusto's Journal

urge to kill rising. 10 days til gym time

[gusto77]

Re: Gusto's Journal

Back at it, back in it. Pretty low key but felt great.


Incline barbell press

135 x 8 x 2

185 x 8 x 2

225 x 8


Bench press

135 x 8

185 x 8

225 x 8 x 2


Cable crossovers/ stretch push ups

1 x warm up

40 x 12/ 15

50 x 12/ 15

60 x 12/ 10


Incline dumbbell curls

1 warm up

25s x 15, 12, 12


Hammer grip concentration curls/ incline sit ups

1 x warm up

50 x / 25 x 3


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz ground chicken, 1 1/2 cups rice

Meal 3: 8 oz ground chicken, 8 oz sweet potato

Meal 4: 8 oz ground chicken, 8 oz sweet potato

Meal 5: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

I love the gym... so happy to be back in it.

Assisted wide grip pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 4------> (80) x 10


HS rows

1 x warm up

2 pps x 10

3 pps x 10, 9, 8


Close neutral grip pulldowns

1 x warm up

130 x 12 x 3 -----> 85 x 8 + 10 sec stretch (last set only)


Bent dumbbell rows

1 x warm up

80s x 8

90s x 8 x 2


Dumbbell pullover

1 x warm up

75 x 10 x 3


SM rack pulls

1 x warm up

225 x 6

275 x 6


20 min light cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz chicken, 8 oz sweet potato

Meal 3: 8 oz chicken, 1 1/2 cups rice, 2 tbs natural PB

Meal 4: 50 whey, 1 1/2 cups kashi cereal with almond milk

Meal 5: 8 oz chicken, 1 1/2 cups white rice

[qhams]

Re: Gusto's Journal

Everything is looking good man.

[gusto77]

Re: Gusto's Journal

Not much of an appetite today but that cake was damn good lol.


HS press

2 x warm ups

1 pps + 25s x 10

2 pps x 10

2 pps + 25s x 8 x 2


Side dumbbell laterals

1 x warm up

15s x 12

20s x 12

25s x 12-----> 15s x 8-----> 10s x 8


Bent dumbbell laterals

1 x warm up

20s x 12

25s x 12 x 2


Dumbbell shrugs

2 x warm ups

80s x 8 x 2


Dips

BW x 20 x 2


Incline dumbbell skull crushers/ diamond push ups

1 x warm up

30s x 12/ 10

30x 12/ 8 x 2


20 min cardio



Meal 1: Steak and cheese omelet, harvest grain pancakes

Intra: 2 scoops vitargo w/ one scoop alpha aminos

Meal 2: 50 gm whey

Meal 3: 8 oz sirloin, 8 oz sweet potato, 1 slice cookie dough ice cream cake

Meal 4: 50 gm whey, 2 fresh beef and shrimp rice/ lettuce wrap

[gusto77]

Re: Gusto's Journal

Legs are freaking smoked after saturday. 6 weeks out of the gym.... haven't been this sore in awhile. Couple of cheats this weekend.

Saturday

Hip abductor

2 x warm ups

150 x 10 x 3


Hip adductor

2 x warm ups

150 x 10 x 3


Lying leg curls

2 x warm ups

100 x 10

110 x 10

120 x 10


Leg presses

2 x warm ups

4 pps x 8

6 pps x 8 x 2


SM squats

1 x warm up

185 x 8

225 x 8 x 2


Leg extensions/ calf raises

1 x warm up

100 x 10/ 250 x 10

120 x 10/ 310 x 10

140 x 10/ 310 x 10



Today

Bench press

2 x warm ups

185 x 8

225 x 8

255 x 6 x 2


Decline HS press

1 x warm up

2 pps x 10

2 pps + 10s x 10

2 pps + 25s x 10ish


Incline dumbbell fly/ incline twist press

1 x warm up

35s x 10/ 8 x 3


Hammer curls

1 x warm up

40s x 10 x 3


Nautilus preacher curls

50 x 15

65 x 12


Meal 1: 50 gm whey, 2 tbs natural PB

Meal 2: 8 oz chicken, 8 oz sweet potato

Intra- 70 vitargo, 2 scoops aminos

Meal 3: Thai chicken and rice

Meal 4: 50 gm whey, 2 tbs natural PB

[BABY1]

Re: Gusto's Journal

glad to see you back at it

[gusto77]

Re: Gusto's Journal

will update log tomorrow. Love my new puppy but she's a handful.

[qhams]

Re: Gusto's Journal

Intra- 70 vitargo, 2 scoops aminos

What is vitargo? I just can't pull the trigger on amino acids. As cheap as I am it just adds another weekly expense. LOL I guess in my mind I figure eat the shit out of some protein and your amino acids will be there, but I have always wanted to add them into my workouts. I did for a while a ways back but couldn't remember if the results were good. AT that time I had alot of health issues so I couldnt really train that hard.

[gusto77]

Re: Gusto's Journal

Vitargo is carbs. Mixed with aminos it makes for a great intra workout drink. I prefer intra MD much better but needed a quick buy that i didn't have to order so I'm using it for now. Im a big fan of the intra workout nutrition.

[gusto77]

Re: Gusto's Journal

First day of squats in over 7 weeks. Took it easy and took my time getting stretched out. Still felt quite wobbly but a good workout overall. Diet has pretty much been on par with today. Been eating out a lot because I've been really busy but eating good gains meals haha.


Tuesday:

Diverging lat pulldown

2 x warm ups

130 x 12

170 x 12

210 x 10, 8 -----> 130 x 8


Seated machine row

1 x warm up

130 x 12

150 x 12

170 x 12 x 2


Kettle bell rows

1 x warm ups

50s x 12 x 3


One arm Supinated pulldowns

1 x warm up

110 x 12

130 x 12 x 2


EZ bar pullover

1 x warm up

85 x 8 x 3


Hyper extensions

15 x 3



Wednesday:

Dumbbell press

2 x warm up

60s x 8

80s x 8

100s x 7


Machine lateral raises

1 x warm up

80 x 15

110 x 10 x 2----> 65 x 10


Bent dumbbell lateral/ dumbbell shrug

1 x warm up

25s x 15/ 90s x 8 x 2


Rope cable pressdowns

1 x warm up

50 x 15

65 x 12

80 x 10----> 42.5 x 10


Close grip bench

135 x 8 x 2

185 x 6 x 2


Dips

BW x 30



Today:

Hip abductor

2 x warm ups

150 x 15 x 3


Hip adductor

2 x warm ups

150 x 15 x 3


Seated leg curl

2 x warm ups

90 x 8

100 x 8 x 2----> 60 x 8 + 10 sec ISO hold


Squats

135 x 8

185 x 8

225 x 8 x 2


Leg press

2 x warm ups

4 pps x 10

6 pps x 10 x 2


Sissy squats/ straight leg DB deadlifts

BW x 12/ 60s x 8 x 3


HS calf presses

2 x warm ups

4 pps x 15 x 3


Meal 1: 50 gm whey, 2 tbs natural PB

70 vitargo, 2 scoops aminos

Meal 2: 8 oz cheese and guacamole burger on wheat bun with sweet potato fries

Meal 3: 8 oz sirloin, 8 oz loaded baked potato

Meal 4: 8 oz sirloin, 8 oz sweet potato

Meal 5: 50 gm whey, 3 tbs natural PB