Young Gotti's Journal

[Young Gotti]

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Saturday

DB curl superset with v bar extension 4 sets
BB curl superset with under hand extension 4 sets
DB hammer curl superset with rope extension 4 sets
DB curl into kickback 2 sets

My hope for Saturday was to really hit the outter head of my tricep. My brother made a comment to me about my triceps being big but the outter head lacking so I figured why not get some extra attention on it. For the most part I don't care about that sort of thing when it comes to my arms, just get my arms bigger, the details aren't as important for someone like myself. The bicep pump was amazing though. I was pumped from the beginning to the end. But once I got on the treadmill the pump seemed to fade rather quickly. I also woke up with a killer neckache Saturday morning so after cardio I spent some extra time doing some work on my posture and traps. Mainly face pulls, straight bar pull downs, some stretching with a broom stick, in hopes to loosen it up.

Yesterday I was pretty active for a few hours, cutting grass and doing things around the house. I did bring out my bands and did some extra work in hopes to keep the neck loose and to prevent pain later in the week.

[Young Gotti]

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Monday

Squat superset with pull ups 8 sets
Standing calve raise superset with chest pad t bar row 4 sets

The combo of squatting into pull ups is a killer. I don't go very heavy but I do work quickly and my lungs were burning. I don't know how I did 8 sets but I just kept going. I didn't really count reps and just went until I felt my form going. I figure the combo there is a killer total body workout. After the 8 sets I didn't have much time because even though I'm moving quickly the combo makes you take some extra time. So I went with calves and the rows because I felt like I could move fast during that combo.

[BABY1]

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Great job!

[Young Gotti]

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Tuesday

Flat bench superset with side lateral raise 8 sets
Underhand flat bench superset with reverse peck deck 4 sets

Decided to go with a similar format to the leg workout. I knew I wanted to hit a compound movement like a bench but also knew I wanted to hit my upper chest as well. Originally wanted to do cables but decided to go with underhand. The workout ended up being really good. For whatever reason my phone wouldn't connect to anything once I stepped in the gym so I had no music but I was furious about the phone. Part of me thought I forgot to pay a bill or something. The rage translated over to the workout as I was moving the bar quickly and getting some extra reps.

Woke up looking lean. I have 1 more stack I'm going to run this summer to get the fat off. It's basically just to get the last little bit off, once it comes in I will post it. I haven't been swimming or anything this summer but it's coming and I feel like I'm in a good place, but why not strive for a better place?

[Young Gotti]

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Wednesday

Farmers Walks
5 minutes treadmill

Went to the gym with full intentions on doing farmers walks the whole time. I saw the trap bar sitting there and decided to use it. I've never used it before when doing farmers walks so I wanted to see how it felt. I went the same distance I usually do with DB's and noticed it's a bit easier except for about the last 20 feet of the distance then it gets harder. I don't know how many intervals I ended up doing and just kept going. I steadily increased the weight to find a good spot that was both challenging but that I could still get decent distance. At the end I loaded the bar to just go half the distance and it was a disaster. I have to work on my balance with it because I got about 10 feet and the front of the trap bar took a nose dive and I had to put it down. The one thing I didn't like about the trap bar is turning, my gym is tight and I had to be extra careful with turning around as I carried the trap bar which took longer than I wanted and probably affected the overall grip.

I didn't notice good pump in my arms so I felt like maybe I didn't go as intense or heavy enough. My hands got all sorts of ripped up from it though. However this morning I woke up and my traps feel like death, hence why they call it a trap bar I guess haha. Even though it's the same hand position of the DB's the DB's allow me to hold them tighter to my body where the trap bar, your locked in which probably worked different muscles a bit differently.

[BABY1]

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Change ups are always the best, with everything! Always keep your body guessing

[Young Gotti]

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Thursday

Deadlift

Went to the gym with just 1 thing in mind. To deadlift, and that's what I did. I started out doing higher reps and every 2 sets increasing the weight. I didn't know how it was going to go because I was pretty sore from the farmers walks the day before and figured my grip may also be garbage. It didn't go so bad. Towards the end of the workout I remembered. My brother who just started going to the gym but who has always been a good athlete was saying there was no way I could deadlift over 300lbs let alone double my body weight. Now I'm not particularly strong on the deadlift but I've been able to do that for like 7 years now. Anyway I threw on the weight and tried to record myself. I hate ppl who record themselves in the gym on their phones and I've never done it before so of course the first couple times didn't work and finally I got a rep to prove him wrong, held it extra long at the top just so he couldn't talk crap.

Farmers walks afterwards even with low weight was rough though. At that point my grip was fried and it was a big struggle to walk a minute with any weight in my hands. I'm also really sore today so I'm glad it's my off day.

[Young Gotti]

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Saturday

No Gym

Friday but even worse on Saturday I woke up and I was super dizzy and in a ton of pain. For anyone who has been following knows I have bad trap muscles that tighten up on me something fierce. I've gone through all sorts of options to get them taken care of and for the most part they aren't nearly as bad as they were. But I think because of the trap bar farmers walks and deadlifting the next day that I gave them too much to handle. Saturday morning was a nightmare. I had full intentions of going to the gym but because of what I had to do in the afternoon I opted to skip the gym and did some accessory work at home trying to loosen up my neck. I have bands from physical therapy and I was doing hitchhikers and pull downs. I used a lacrosse ball across my back and a foam roller. It somewhat helped.

Because around noon, my father, brother and myself rented a truck to clean out some big stuff at my grandmothers house who passed a few months ago. So I spent about 4 hours lifting freezers, mini refrigerators, lawn mowers, snow blowers, old air conditioning units. I was still in pain but I made sure to be the one hoping up and down from the truck and carrying the heaviest things. I ended up sweating like crazy and felt like death after it was all over. But the good thing is I have a stand up freezer in my house now, a mini refrigerator for the man cave and a swing for my back deck. That ended up being my workout for Saturday.

[Dzone]

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Ya man, sometimes just hard physical labor is a good break from the gym

[Young Gotti]

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Monday

Hammer strength press superset with side lateral raise 4 sets
Decline hammer strength press superset with reverse peck deck 4 sets
Cable crossover with low cable superset with wide grip high row 4 sets

I was super out of it yesterday. Sunday I went to a baseball game and think I got too much sun or something. I was just tired, brain was foggy, and didn't have much motivation. However the workout was solid. No one was at the gym and I really enjoyed it. The hammer strength felt like an amazing squeeze on the chest and the negative portion of the movements also felt really good. So even though I didn't use a compound movement I thought the isolated work on my chest was really good. The pump was phenomenal and my shoulders got really nice and round by the end of the workout.

I did start my cut stack yesterday which may have helped get me through the workout:

Olympus Labs Bloodshed War
I Force T33
Mr Supps Formastanzol
M&M Lipoburn

[Young Gotti]

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Ya man, sometimes just hard physical labor is a good break from the gym

especially when my father is in his 60's and my brother just started lifting and is lazy.....at certain times it was me on one side and both of them on the other....really use muscles in ways you never thought when your carrying or moving stuff up and down steps

[Young Gotti]

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Tuesday

Squat superset pull ups 8 sets
Standing calve raise superset w/ chest pad t bar row 4 sets

Not much different than the other times I tried squats into pull ups. Winded, tired, burning in my chest. It's a brutal superset especially for 8 sets. The first 3 or 4 are ok but those last few sets are brutal. Every time I tell myself to stop at 4 and do leg press or something but I convince myself doing that superset will be the most beneficial for what I want to accomplish so I go with it. Next time I might try and skip the calve raises and do a leg press or another upper leg movement but usually I'm so winded I want something I can get through quickly without much pain.

Bloodshed War so far has been good. I drink it in the morning and I can feel it kick in after about 15-20 minutes. Then I drink my PM dose about an hour before I leave work. I don't want to take it as I leave work because of overtime, I would never sleep at night. So far the taste is good, hopefully results to follow.

[Young Gotti]

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Wednesday

Farmers walk 5 sets
Weighted Rope Crunches
Farmers walks 5 sets
Weighted Rope Crunches
10 minutes treadmill
100 crunches
5 minutes treadmill
Roman chair leg raise superset with weighted side dips
3 minutes treadmill

Went back to the DB's for the farmers walks. The first 5 sets I went heavy it was rough. The next 5 sets I reduced the weight but kept the distance. My forearms were fried so even the lighter weight was a struggle. I was downstairs so I did rope crunches on the cables since theres no where to get on the floor and do regular crunches. After the farmers walks I really just walked on the treadmill, I didn't do any load as my forearms just felt like toast. All in all I think I got some really good cardio in and enjoyed the workout.

Everyday I'm waking up and appear a bit more lean. Today I was really happy with what I saw in the mirror and hopefully I will continue to progress as my stack starts really kicking in

[BABY1]

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this sounds like my kind of work out!!! Keep sweatin!

[Young Gotti]

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Thursday

Flat bench superset with seated side lateral raise 6 sets
Incline bench superset with reverse peck deck 6 sets

Pretty good workout, strength wasn't great but the bar was moving pretty good early in the sets. By the 5th and 6th set I definitely felt the fatigue set in. Last night before bed I was recapping the workout and couldn't help but think that I get a better squeeze and feel like my muscles work better when I'm doing the hammer strength than the bench. I've always benched or DB presses because that's what you do and it's a "big" movement but on weeks I only work chest and shoulders once, I may stick to the hammer strength as I felt like it hit my chest a lot better. Took almost 10 years to figure that out, because I just always went compound. I don't think I've ever did reverse peck deck for 6 sets so that was new and I have a pinch in my back today, not sure if it's because of that or the way I sleep. Today is a rest day and it's welcomed for sure.

I know I talked about it yesterday but everyday I wake up and feel like I'm making more and more progress. The cap in my shoulder seems bigger, my chest is a little more defined, and the abs have a touch more detail. I hope this continues. Maybe the superset workout is what I should have been doing more of throughout the years.