Gusto's Journal

[Trixie]

Re: Gusto's Journal

Good work! Luv u buddy.

[gusto77]

Re: Gusto's Journal

Good work! Luv u buddy.

Thanks Trixie. Love you too!

[gusto77]

Re: Gusto's Journal

2 great days in the gym. Feels awesome to be back at it.


Yesterday

Incline dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 6 x 2


Decline HS press

1 x warm up

2 pps x 10

3 pps x 10 x 3


Pec deck (10 reps with 2 sec contraction then 10 pumping reps)/ stretch push ups

1 x warm up

160 x 20/ BW x 10 x 3


Machine curls

2 x warm ups

100 x 10 x 3


HS preachers

45 x 10

70 x 8 x 2


Hammer grip concentration curl

1 x warm up

60 x 8 x 2


Hanging leg raises

15 x 2


20 min cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Intra- 70 vitargo, 2 scoops aminos

Meal 2: 8 oz chicken on pita with veggies

Meal 3: 8 oz chicken nachos with low fat cheese and sour cream

Meal 4: 50 gm whey, 1 1/2 cups kashi cereal with almond milk, 3 tbs natural PB



Today:

Assisted pull ups

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 6----> (100) x 10


Tbar rows

2 x warm up

150 x 8

200 x 8 x 2


HS high rows

1 x warm up

2 pps x 12 x 2

2 pps + 25s x 12

2 pps + 25s x 8----> 2 pps x 5----> 1 pps x 12


Dead stop one arm dumbbell rows

1 x warm up

100 x 8

150 x 6 x 2


Dumbbell pullover

1 x warm up

100s x 8

75s x 12 x 2


SM rack pulls

1 x warm up

225 x 8 x 3


20 min cardio (pm)


Meal 1: 50 gm whey, 2 tbs natural PB

Intra: 70 vitargo, 2 scoops aminos

Meal 2: 4 whole eggs with cheese and bacon, 6 oz white potatoes

Meal 3: 8 oz chicken nachos with low fat sour cream and cheese

Meal 4: 8 oz sirloin, 8 oz loaded baked potato, double chocolate ice cream cone, 6 small chocolate chip cookies

Meal 5: 50 gm whey

[IRON-GAME]

Re: Gusto's Journal

Hell ya bro!

[qhams]

Re: Gusto's Journal

Dead stop one arm dumbbell rows

1 x warm up

100 x 8

150 x 6 x 2

------ I see on these you do heavier weight for lower reps, was just curious if you do this always or rotate it with higher reps and lighter weight?

[gusto77]

Re: Gusto's Journal

Dead stop one arm dumbbell rows

1 x warm up

100 x 8

150 x 6 x 2

------ I see on these you do heavier weight for lower reps, was just curious if you do this always or rotate it with higher reps and lighter weight?

For those as long as i have my wrist straps I try to go heavy but controlled

[gusto77]

Re: Gusto's Journal

Three 12-14 hour work days running aroundin the nasty heat. Been busy and no time. Urine has been orange every night so thats been my workouts. Back at it tomorrow.

[gusto77]

Re: Gusto's Journal

Dumbbell press

40s x 10

60s x 10

80s x 10

100s x 10 x 3


Incline barbell press

135 x 8 x 2

175 x 8

195 x 8

215 x 8 x 2


Pec deck fly (pumping)/ stretch push ups (body weight plus chain)

1 x warm up

130 x 10/ 15

130 x 10/ 13

130 x 10/ 10


Reverse pec deck/ over and backs

1 x warm up

115 x 20/ 15 x 3


Barbell front raise (over head)

1 x warm up

45 x 12 x 3


Partial dumbbell side swings

1 x warm up

35s x 25, 20, 16---> 15s x 10 (strict) (supposed to be sets of 30 but fuck, that shit hurts haha)


Hanging leg raises

15 x 3


Meal 1: 50 gm whey, 2 tbs peanut butter

Meal 2: 8 chicken on pita with veggies and light sauce

Intra: 70 vitargo, 2 scoops aminos

Meal 3: 8 oz (total) steak and shrimp, one cup rice

Meal 40: 4 whole eggs with cheese and bacon, 2 slices whole wheat toast, 1 1/2 cups kashi go lean cereal with almond milk

[gusto77]

Re: Gusto's Journal

Crazy pump today

One arm barbell rows

25 x 8

50 x 8

75 x 8

100 x 8 x 3


Reverse facing pulldown

1 x warm up

130 x 10 x 3-----> 85 x 10 (last set)


One arm Supinated pulldown

1 x warm up

115 x 12 x 3 + 7 sec hold and 10 sec stretch last rep last set


HS rows (1 sec hold and exaggerated stretch each rep)

1 x warm up

2 pps x 10 x 3


Dumbbell shrugs (3 sec hold each rep)

2 x warm up

80 x 10-----> 55 x 10-----> 35 x 10


SM rack pulls

2 x warm up

225 x 5

315 x 5

365 x 5


20 min cardio


Meal 1: 50 gm whey, 2 tbs natural PB

Intra: 70 vitargo, 2 scoops aminos

Meal 2: 8 oz steak and shrimp, 1 cup rice

Meal 3: 3 large slices carnivore pizza, probably some dessert later

Meal 4: 50 gm whey, 2 tbs natural PB

[gusto77]

Re: Gusto's Journal

Hip adductor

2 x warm ups

150 x 15 x 3


Hip abductor

2 x warm ups

150 x 15 x 3


Lying leg curls

2 x warm ups

100 x 10

120 x 10 x 5


Squats

135 x 6 x 2

185 x 6

225 x 6

255 x 6

285 x 6


Hack squats (varied stances)

1 pps x 20

1 pps + 25s x 20

1 pps + 35s x 20 x 2


Machine calf ext.

1 x warm up

300 x 10

400 x 10 x 2


Meal 1: protein cakes with 2 tbs natural PB and SF jelly

Intra: 70 vitargo, 2 scoops aminos

Meal 2: ham and cheese omelet, harvest grain pancakes

Meal 3: 8 oz chicken burger on whole wheat bun

Meal 4: 8 oz steak, 1 1/2 cups rice, veggies

Meal 5: 50 gm whey, 2 tbs natural PB

[qhams]

Re: Gusto's Journal

What is your bodyfat sitting at right now Gusto? Are you trying to get in condition for a show?

[gusto77]

Re: Gusto's Journal

What is your bodyfat sitting at right now Gusto? Are you trying to get in condition for a show?

No sir, just trying to maintain my girlish figure haha. No idea on my body fat but think I'm looking pretty decent.

[gusto77]

Re: Gusto's Journal

Been off the board for awhile but never out of the gym. Workouts have actually been extremely consistent and Im loving the gym more than ever.

Tonights garage workout... bout 90 degrees in that M*****F***er haha. Decent enough workout but my hip was extremely aggravated so it was more about pace than weight:


Lying leg curl (free weight/ slow negatives)

25 x 8

35 x 8

45 x 8

55 x 8

65 x 8

75 x 8 x 2


Squats

135 x 8 x 2

185 x 8

225 x 8

275 x 7, 6


Walking dumbbell lunges

1 x warm up

50s x 8 x 3


Leg ext (free weight)/ dumbbell SL deads

2 x warm ups

50 x 12/ 50s x 12

65 x 12/ 50s x 12

80 x / 50s x 12 x 2


20 min light cardio

[gusto77]

Re: Gusto's Journal

Slight right elbow issues today but got it done

Dumbbell press

2 x warm ups

60s x 8

80s x 8

100s x 8

120s x 7----> 90s x 9 (partials)


Incline barbell press

135 x 8

165 x 8

195 x 8

225 x 8 x 3


Bench press

135 x 8

225 x 8 x 2

235 x 8 x 2


Incline cable fly

30 x 15

40 x 15 x 2----> 20 x 12 (last set)


Bent dumbbell laterals/ over and backs

20s x 15/ 15 x 4


Side dumbbell laterals (2 sec hold each rep)

1 x warm up

20s x 8 x 3

25s x 8


Barbell front raise

35 x 12

55 x 12 x 2

[Trixie]

Re: Gusto's Journal

Gusto!! Great to see you back on here I've been missing you. You look great btw so whatever you are doing agrees with you.
~Trixie~