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Re: Gusto's Journal
Kept it basic and kind of low key today. Will be hitting delts again Sunday along with chest so I got a pump and mild burn going and got out.
PM
Reverse pec deck
2 x warm ups
130 x 15
145 x 15
160 x 15
Seated strict dumbbell side laterals
1 x warm up
20s x 15
25s x 15
30s x 13
Arnold presses
1 x warm up
50s x 12
60s x 12
70s x 10
Dumbbell shrugs
1 x warm up
80s x 10
90s x 10
100s x 10
Incline dumbbell skull crushers
1 x warm up
25s x 15
30s x 15
35s x 15
40s x 15
Dumbbell kickbacks
25s x 15
25s x 15
25s x 15
20 min HIIT
Meal 1: protein cakes with SF jelly and choc syrup 50 gm
Meal 2: 6 oz sirloin, 1 tbs coconut oil
Ange dust preworkout
Intra md 60 gm
Meal 3: 16 oz egg whites with oatmeal and SF syrup 50 gm
Meal 4: 6 oz sirloin with rice 40 gm
Meal 5: 8 oz chicken
Meal 6: 8 oz chicken
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Re: Gusto's Journal
going to be a fun nasty silly weekend haha
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Re: Gusto's Journal
I'm assuming the number after your meal is the carb count.?
~Trixie~
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Re: Gusto's Journal
Great workout with guns today. Didn't log my whole workout but rest assured it was a good one.
Seated leg curls
3 x warm ups
6 x 10
Squats
135 x 8
135 x 8
185 x 8
225 x 8
275 x 8
285 x 6ish
225 x 10
Leg press
3- 9 pps x 6 reps wow that sucked
9- 3 pps x reps, 2 pps x 20 reps
Glute machine/ barbell lunges
3 x 8/ 8
SL deads on hack
1 pps x 10
1 pps + 25s x 10
2 pps x 10
Calf presses
Bunch of warm ups
250 x 10 x 5
Meal 1: protein cakes with SF jelly and choc syrup 50 gm
Meal 2: 6 oz sirloin
V2 preworkout
Intra md 60 gm
Meal 3: 8 oz chicken, 1 tbs coconut oil
Meal 4: 8 oz chicken
Meal 5: 6 oz lean burger
Meal 6: 8 oz chicken
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Re: Gusto's Journal
Outstanding gym day monster
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Re: Gusto's Journal
Great workout with guns today. 6 weeks out and now running:
700 tren a/ wk
700 mast p/ wk
100'anavar/ day
100 proviron/ day
20 mg halo/ day
1 mg Adex eod
20 mg aromasin ed
100 mcg t4 ed
3-4 iu hgh mon - fri
Incline dumbbell press
3 x warm ups
85s x 8
105s x 8
115s x 8
120s x 7
Incline smith machine presses
135 x 15
165s x 15
195 x 15
225 x 10?
Pec deck fly
3 x 12 with 2 sec contraction each rep
Assisted dips (50lbs assist)
2 x failure
Bent dumbbell laterals
20s x 20
25s x 20
25s x 20
Side dumbbell laterals
30s x 10
35s x 10
35s x 10---> 20s x 8---> 10s x 8
Rope cable press downs
8 x 10 (run the rack up, hit failure set 4 or 5 so a lot of assisted reps last few sets)
Calf raises
4 x 10 with 10 sec stretch last rep
Meal 1: 6 oz sirloin and 1 tbs coconut oil
Angel dust preworkout
Intra md
Meal 2: 6 oz sirloin
Meal 3: protein cakes with SF jelly and choc syrup
Meal 4: 8 oz chicken
Meal 5: 8 oz chicken
Meal 6: 8 oz chicken
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Re: Gusto's Journal
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Re: Gusto's Journal
AM
40 min fasting cardio
PM
Incline dumbbell curls/ incline dumbbell skull crushers
3 x warm ups
20s x 12/ 12
25s x 12/ 12
30s x 12/ 12
30s x 12/ 12
30s x 12/ 12
Seated alt hammer curls/ diamond push ups
30s x 12/ 20
35s x 12/ 20
35s x 12/ 20
Concentration curls/ one arm overhead ext
20 x 15/ 15
25 x 15/ 15
30 x 12/ 15
Heavy alt dumbbell curls
50s x 6---> 25s x 8
Meal 1: 4 whole eggs with 2 oz steak and jalapeņos
Meal 2: 6 oz sirloin and 1 tbs coconut oil
Meal 3: 6 oz sirloin
Meal 4: 8 oz chicken
Meal 5: 8 oz chicken
Intra md
Meal 6: 8 oz chicken
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Re: Gusto's Journal
Pissed off tired travel and zero carb day and I still managed to get a really decent back workout in. Ready for some carbs tomorrow.
HS rows
1 pps x 15
1 pps + 25s x 15
2 pps x 15
2 pps + 25s x 15
3 pps x 15
3 pps + 25sx 14
One arm bent dumbbell rows
100 x 12
110 x 12
120 x 10
Assisted wide grip pull ups
(70) x 18
(55) x 12
(55) x 9---> (100) x 6
One arm HS pulldowns
1 pps x 15
1 pps + 25s x 15
1 pps + 35s x 15
HS pullovers
50 x 15
100 x 15
150 x 15
200 x 15
200 x 14
Rack pulls (left my wrist straps at hotel so kept it kind of light)
135 x 8
225 x 8
275 x 8
315 x 6
315 x 6
Meal 1: 6 whole eggs
Meal 2: 6 oz sirloin
Meal 3: 8 oz chicken
Meal 4: 8 oz chicken and broccoli
Angel dust preworkout
Intra md
Meal 5: 6 oz sirloin and broccoli
Meal 6: 8 oz turkey burger
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Re: Gusto's Journal
May notice my schedule is screwy this week. Traveling for work so I'm getting in workouts when and where I can. Should actually get more than I normally do. Secondary leg tomorrow and secondary back on Friday. Really good impromptu upper body pump workout today.
Chest, delt, arm pump session
Cable crossovers
22.5 x 20
27.5 x 20
32.5 x 20
37.5 x 15
Incline dumbbell fly/ incline dumbbell press
40s x 15/ 15
40s x 15/ 15
40s x 15/ 15
Front dumbbell raise/ side dumbbell lats/ bent dumbbell lats
15s x 15/ 12/ 15
20s x 15/ 10/ 15
20s x 15/ 10/ 15
Arnold press
50s x 15
50s x 15
50s x 14
Seated dumbbell curls/ rope press downs
20s x 20/ 32.5 x 20
25s x 20/ 42.5 x 20
25s x 20/ 52.5 x 20
One arm hammer curls/ diamond push ups
50 x 10/ BW x 25
50 x 10/ BW x 22
50 x 10/ BW x 20
20 min HIIT
Meal 1: 8 oz turkey burger and white rice
Meal 2: protein cakes with SF jelly and choc syrup
Meal 3: 6 oz lean beef burger and white rice
Meal 4: 8 oz turkey burger and white rice
Meal 5: 6 oz lean beef burger
Angel dust preworkout
Intra md
Meal 6: 16 oz egg whites and jasmine rice
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Re: Gusto's Journal
Man your killing it. Keep it up.
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Re: Gusto's Journal
After a long long day of some of the most boring army conversations you can possibly imagine I finally got to the gym at around 7 PM. I've already slept pretty crappy the last two nights in my hotel so I dared not take any pre-workout that late and I came off Halo yesterday. So on top of just being exhausted from lack of sleep and a long boring draining day at work I had nothing to boost me up LOL. Still had a very respectable secondary leg day but man was I exhausted by the time I was done.
3 x warm up rounds
Lying leg curls GS
95 x 10
110 x 10
110 x 10
125 x 10
Straight leg deads GS
205 x 8
225 x 8
245 x 8
245 x 8
SM lunges GS
135 x 8
155 x 8
175 x 8
175 x 8
SM squats GS
135 x 6
155 x 6
175 x 6
175 x 6
HS standing single leg curls
35 x 10
35 x 10
45 x 10
45 x 10
55 x 10
55 x 10
Seated calf raises
90 x 10
90 x 10
110 x 10
110 x 10
Meal 1: 8 oz turkey burger and white rice
Meal 2: protein cakes with SF jelly and choc syrup
Meal 3: 6 oz lean beef burger and jasmine rice
Meal 4: 8 oz chicken and jasmine rice
Meal 5: 8 oz chicken
Angel dust preworkout
Intra md
Meal 6: 16 oz egg whites and oatmeal with SF syrup
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Re: Gusto's Journal
looks like you still got a really good session in and your strength held out really well also
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Re: Gusto's Journal
Great journal Gusto. You are really crushing it. From the beginning of the FG contest till now, cant wait to see the end result.
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Re: Gusto's Journal
Still luv you even tough you didn't get your cardio in, lol. What is this talk about Lasagna on guns thread?? You totally busted me for 3 bites of lasagna 2 days last month?
Keep at it we will be there and see the great gains you have made this year. You rule!!
~Trixe~