TweetMeal #5 sounds fantastic. Now I want a good filet! Kudos to you for the will power to resist pizza
TweetMeal #5 sounds fantastic. Now I want a good filet! Kudos to you for the will power to resist pizza
Veritas Vos Liberabit
TweetIt almost didnt happen baby lol. If you're ever in the Chrystal lake/ Algonquin area try Randall roadhouse. Wow! Great food and really good prices. My son son ordered an "individual" Chicago pizza and it was $12 I think could have easily fed 2 people.... Or one gusto, guns, or fuzo hahahaha. I tried a couple of bites of crust with cheese and it was very comparable to giordanos. My 12 oz filet with side and soup or salad was only $25 and it was killer. Ultimate nachos were awesome and I had to really hold back and try to limit myself.
TweetIts been a whil since I checked on ya. You are clearly putting in a ton of effort, keep up the hard work bro. You inspire me to get back to working very hard again.
Animal the manimal
TweetThanks brother! This attempt at reverse dieting following competition and while on vacation is a bit rough and I'm ready to start a nice bulk diet again and hit it hard in the gym. Waiting for guns to give me the go ahead to to eat! Think he said 6 weeks at under 4000 cals.... Ugh.... My appetite is through the roof. I wanted to do the left over challenge when me and the family went out to dinner last night... Where you see if you can eat all the food left on the table. It would have been epic brother!!! Haha. Next week I get to start doing normal workouts just can't go to failure. Everything is feeling good in the gym except for the obvious strength loss.
TweetEarly AM
30 min fasting cardio
AM (following breakfast)
Rotator/ delt/ trap warm ups
Seated dumbbell press
3 x warm up
60s x 12
70s x 12
80s x 12
80s x 10
Side dumbbell laterals
1 x warm up
20s x 12
25s x 12
25s x 12
Bent dumbbell laterals
1 x warm up
25s x 15
25s x 15
25s x 15
Dumbbell shrugs
3 x warm up
80s x 10
80s x 10
80s x 10
Close grip bench press
2 x warm ups
155 x 10
175 x 10
195 x 10
Skull crushers
2 x warm ups
75 x 12
75 x 12
75 x 12
Meal 1: mass cakes
2 scoops NO Xplode
Intra: 1 scoop vitargo and 25 gms whey
Meal 2: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 2 cups rice
Meal 3: 2 slices Chicago pizza, 4 cookies
Meal 4: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch
Meal 5: kind bar
TweetKiller work out post comp ur a beast bro make me look like papa smurf
Tweethe is a unique freak of nature for sure. i have to keep him held back so he doesnt get to crazy to early
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetVery smart my brother of iron
TweetSimply a killer secondary back workout today. Absolutely insane pump. Gym availability could not be any better this vacation. 3 states visited so far and I've been able to get all my workouts in plus some. Meals may change tonight but right now whats logged is the plan. The brownie bites were actually ate throughout the day but I consolidated them under one meal. Will update later if changes are made.
Early AM (following breakfast)
2 x warm ups rounds
Close grip SM rows GS (this "Smith machine" move both vertically and horizontally and was awkward at first but worked out well. Love the squeeze and contraction the close grip produces.
1 pps x 12
1 pps + 10s x 12
1 pps + 20s x 12
1 pps + 30s x 12
1 pps + 30s x 12
Two arm dumbbell rows GS
45s x 12
60s x 12
60s x 12
60s x 12
60s x 12
Dumbbell pullover GS
45 x 12
60 x 12
75 x 12
75 x 12
75 x 12
High Cable face pulls GS
60 x 12
80 x 12
100 x 12
100 x 12
100 x 12
Neutral close grip nautilus pull downs TS
110 x 12
130 x 12
150 x 12
Wide grip assisted pull up TS
(78) x 10
(78) x 8 (too heavy)
(95) x 8
Low to high standing cable pulls TS
60 x 12
70 x 12
70 x 12
Hypers/ hanging leg raises
20/ 20
20/ 20
20 min light cardio
PM
Additional 30 min cardio session. Got in a huge argument with my sister and was just pissed off. Had to keep myself from going to the gym again.
Meal 1: mass cakes
2 scoops NO Xplode
Intra: 1 scoop vitargo and 25 gms whey
Meal 2: 10 oz ground turkey with low carb BBQ sauce and buffalo ranch and 2 cups rice
Meal 3: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch and 1 cup rice
Meal 4: 12 oz ground turkey with low carb BBQ sauce and buffalo ranch (a few whole grain tortilla chips added for some crunch)
Meal 5: 8 oz sirloin, 8 oz sweet potato, and 15 brownie bites (these things are so addictive. Went a bit overboard. That was about 1500 cals right there. Need to be done with vacation)
Last edited by gusto77; 06-18-2015 at 07:55 PM.
TweetVacation:
Rock'in the gym on vacation, could you have any better life? Eating like a champ and looking better than ever. Love the beard nice and clean. Gotta stop Rake is getting jealous lol, but I can't help myself you are the big winner and I have always loved winners!
~Trixie~
TweetGusto u are a machine my good brother
TweetF***ing phenomenal workout today... Pump was absolutely freaky and insane. My training split schedule is out of whack being on the road but I'm driving on hitting the gym everyday because Sunday will be a rest/ travel day. Next two weeks splits will also be slightly out of whack to allow for proper spacing/ recovery of specific muscle groups and the weekend after next I'll be training with guns. So the work out below is one I slightly plagiarized from a recent secondary chest shoulders and tri work out from gun's log. Thanks for the ideas buddy LOL. Secondary legs tomorrow.
Early AM (following breakfast)
Reverse pec dec
2 x warm ups
90 x 20
90 x 20
110 x 20
110 x 20
Machine laterals (2 sec holds and slow negs each rep)
2 x warm ups
50 x 15
70 x 13
90 x 10
90 x 10
Pec deck fly (2 sec holds each rep/ concentration on 3/4 top half of movement and contraction.... These are awesome, insane, brutal, and the pump is killer)
2 x warm ups
90 x 20
90 x 20
90 x 17----> 50 x 15 (no holds, just pumping reps on DS)
Decline dumbbell press
2 x warm ups
70s x 12
80s x 12
90s x 10
90s x 10
Incline SM press
1 x warm up
135 x 20
165 x 20 (that one burned)
195 x 12
195 x 11
Cable press downs/ cable curls
1 x warm up
90 x 25/ 60 x 25
100 x 25/ 70 x 25
110 x 25/ 70 x 25
120 x 25/ 70 x 25
Machine calf ext (very little rest)
2 x warm ups
210 x 15
230 x 12
250 x 12
20 min light cardio
Meal 1: mass cakes
2 scoops NO Xplode
Intra: 1 scoop vitargo and 25 gms whey (workouts are getting silly so bumping it up after today.., intra md once I'm home)
Meal 2: 8 oz sirloin with 2 cups rice and broccoli
Meal 3: 1 1/2 protein cakes (sis only wanted half of one and I couldn't let good cakes go to waste lol)
Meal 4: 12 oz turkey with low carb BBQ sauce and buffalo ranch and Veggies
Meal 5: 12 oz chicken breast and 8 oz sweet potato, veggies
Meal 6: 12 oz chicken breast
Snacks throughout the day- 1 cup dry kashi cereal, 4 Oreos, 1 small bag sun chips additional cals- approx 550
Last edited by gusto77; 06-19-2015 at 02:50 PM.
TweetStill weak post competition but I had a very significant strength jump since my last leg workout and bottom line today was awesome. Freaky pump Andy legs are thrashed. Was going to do a secondary leg workout today but I looked at the upcoming and past week and a primary actually fit better and it's been long enough since my last leg session. It's also going to be a big cheat day as we're having a family cookout with lots of goodies so I wanted to deplete and burn as many cals as possible today. Traveling home tomorrow so rest day and I already have some good protein and carb sources lined up to travel with so I don't blow it in the road.
Early AM
25 min fasting cardio
AM following breakfast
rumble roll/ air squats/ stretch
Leg ext warm ups x 3
Squats
2 x warm ups
135 x 12
185 x 10
225 x 8
225 x 8
Front squats
1 x warm up
135 x 10
155 x 10
175 x 8
SM lunges
95 x 15
115 x 15
135 x 12
155 x 10 (brutal)
Cybex seated leg curls
2 x warm ups
90 x 20
90 x 20
90 x 20
90 x 20 (last 2 sets were brutal)
Cybex leg press (narrow stance.... Was only planning on doing one set of 100 but I really had no idea what weight to use and 130 ended up being kind of light so I knocked out a heavier set of 50 as well)
130 x 100
190 x 50 with 10 sec hold last rep
Cybex calf ext
150 x 100 with 3 short rests and 10 sec hold last rep (F***ING BRUTAL!!!)
Hanging leg raises
3 x 15
Meal 1: protein cakes
2 scoops NO Xplode
Intra: 2 scoops vitargo and 25 gms whey
Meal 2: 12 oz chicken and 4 sausage patties
Rest of the day- cheese burgers, Chicago pizza, chips, ice cream, brownies, etc
Tweet12 1/2 hour road trip today heading home from vacation so I'm really happy with how I ate.
Meal 1: protein cakes
Meal 2: myoplex shake and two eggs with three strips of bacon
Meal 3: 1/3 pound cheeseburger on a whole wheat bun with low carb barbecue sauce and buffalo ranch
Meal 4: 12 ounce chicken breast and white rice, One pack peanut M&Ms (no idea how much rice I ate but it was cold and dry so I definitely didn't overdo it LOL)
Meal 5: 16 oz NY strip, 8 oz sweet potato, asparagus
Meal 6: 75 g chocolate fudge whey shake with natural peanut butter
Last edited by gusto77; 06-21-2015 at 09:29 PM.