Young Gotti's Journal

[Young Gotti]

Re: Young Gotti's Journal

Wednesday

Deadlift 3 sets
Straight bar pulldown 3 sets
Pull ups 3 sets
T bar row 3 sets
BB curl 3 sets
DB curl 3 sets
Preacher curl machine 3 sets
Rope extension 3 sets

Not the best workout but sort of intense. I was offered a new position at work about an hour before I left work. So my adrenaline was high from accepting the position but seemed to crash right around the time I got to the gym. I didn't feel like doing much and the deadlifts were just blah. No knee pain which was good so I decided to do everything 3 sets instead of 4 or more. It actually ended up taking longer than when I do 4 sets, probably from more moving around the gym. I had to cut cardio short a bit but also my jump rope kept getting tangles in it so I was getting super frustrated.

On to new hours at work and a new gym routine so this should be interesting on a new time frame at the gym.

[Young Gotti]

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Thursday

Jump rope super set with:

weighted box jumps 4 sets
Reverse landmine lunges and landmine squat 3 sets
Goblet side steps 3 sets
Standing Calve raise 2 sets

Overtime was back at work so I didn't have much time at the gym. With my new position coming I don't know if I'm going to get a chance to do overtime but if I am, I really need to look back at the journal and see how I did it. Also we had a party for me leaving at work so I had some pizza and whatever so that's why you see jumping rope supersets, I wanted to try and burn off all the junk I ate. I can say my heart rate was elevated the whole time which was good. I've also never done reverse lunges which was a new experience, I didn't feel smooth doing them and they were challenging so it may be something I'll try to continue to incorporate.

[Young Gotti]

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Saturday

Side lateral raise 4 sets (last set a double drop set)
High cable X row 4 sets
Standing shoulder press 4 sets (last set a double drop set)

Overall a really solid workout. Changed on exercise up just for fun but I didn't like it as much so I'll probably go back to the normal routine. Shoulder press weight was impressive for me so that was good. The drop sets feel good too, I might incorporate them in my training especially with overtime coming. We'll see how everything goes.

Overall I'm not leaning the way I want to be, I really need to buckle down on my diet which started yesterday. I feel like between not feeling good and being constantly hungry. To being super busy on the weekends that I haven't been eating the best. That has to change moving forward. Especially since my training, jump rope, and basketball all seems to be in place to set me up for success.

[BABY1]

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[Young Gotti]

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Monday

Chest/Shoulders/Tris

Tuesday

Basketball

Wednesday

Back/Bis

Basketball


Took some time off from work which I was away from the internet for. During the time span I did a good chest workout and had a great pump and played basketball twice....that was nuts. I am super sore from back to back basketball games. Not to mention I squeezed in a back workout one morning and then yesterday did a leg workout even though my legs were sore. Today is an off day and I really need it.

[Young Gotti]

Re: Young Gotti's Journal

Monday

Flat bench 6 sets (last set drop set)
Incline bench 4 sets
Peck Deck 3 sets
Rope extension 4 sets
Underhand extension 4 sets
Side handle extension 4 sets

I've been away a few days, last week was hectic. I started a new position at work so I should be ready to get back rolling on a daily. Workout was really good. Overall getting to the gym should be nice, its a little more busy but should allow me a bit more energy during to train that much harder.

The one thing I'm dealing with is digestive issues. I'm going to a chiro and eat time he pushes on my stomach and comments how it's so tight, he keeps repeating it like it's odd that it's staying that tight even after he works on it each week. He recommends I increase my digestive enzymes and hopefully it will help. I always knew I held my food in my upper stomach, almost like GH bloat, figured it was just how my body worked. But this chiro has me thinking, theres more to the story.

[BABY1]

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I hope he is able to help you get some relief... I feel your pain. I can tell you that doing deep breathing techniques has helped my digestive issues and then some. Keep us posted

[Young Gotti]

Re: Young Gotti's Journal

Tuesday

Deadlift 6 sets (last set drop set)
Straight bar pulldown 3 sets
Chest pad t bar row 3sets
Low rope cable row 3 sets
BB curl 4 sets
DB curl 4 sets

I did extra deadlifts because I failed on the last set. I was a bit disappointed but in the back of my mind I haven't deadlifted heavy in some time. So I turned it into drop sets. Overall the workout felt really good and my biceps felt super pumped. I was walking around the gym with a tight back and pumped biceps thinking I was the king haha.

Last night in the mirror I was really really happy with my progress. In such a short time I feel like my physique took a giant step forward. I hope it continues forward with my new work shift.
Rope curl 4 sets

[Young Gotti]

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Wednesday

Jump rope 10 minutes
Medicine ball carry 10 minutes
Jump rope 10ish minutes
Medicine ball carry 10 minutes
30 rep jump rope

Really solid cardio session. I started by jumping rope which is an everyday thing now a days. I also ditched the farmers walks to use the medicine ball instead, so I'm basically walking on the treadmill but I'm using a medicine ball to help with the basketball. As I walk I'm circling it around my midsection, tossing it over the cord on my headphones, throwing it back and fourth to each hand. Hopefully helps with my ball handling in basketball. Then it got really intense when I opened a youtube video of guys doing a jump rope exercise, so I tried to keep up. That was brutal but good at the same time.

[Young Gotti]

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Thursday

Squat 6 sets (last set a drop set)
Weighted box jump 4 sets
Standing calve raise superset with goblet side steps 4 sets
Leg extensions 3 sets

Not the greatest squat routine. I tried to go heavy and it wasn't too bad but I got mad on the last set so I decided to make it a drop set and just go with it. I also had a soaked weight belt so I had to use the gym belt and its just not the same. The weighted box jumps did go well and I'm really liking the side steps, I feel like it's helping with mobility. Finished off with some direct quad work to build the pump and to really toast the legs.

[Young Gotti]

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Saturday

Side lateral raise 4 sets (last set drop set)
Facepull 4 sets (last set drop set)
Standing shoulder press 4 sets (last set drop set)
Reverse incline DB fly 3 sets

I had to hurry on Saturday morning, I had to take my car about 45 minutes away to get it worked out and it was an early apt so I rushed to the gym and got in what I felt like was an awesome workout. I moved quickly, almost too quickly, my goal for a muscle is 12 good sets and if I can get in any work after that then its a bonus, on a day where I was rushing I got some extra work in and it felt good.

Sunday

I was invited to play basketball Sunday morning and while I wanted to sleep in I had to take the chance to play. It was a good game, not to physical but a lot of up and back running which was good. I was able to get out with any bumps or bruises and an overall good 2 hour cardio session.

[Young Gotti]

Re: Young Gotti's Journal

Monday

Flat bench 8 sets (last set drop set)
Incline Bench 4 sets
Low cable behind the back overhead rope extension 4 sets
V bar extension 4 sets
Underhand cable extension 4 sets

Almost died on the last set of flat bench. I went to match a PR and it didn't work but the spotter basically let me bench it on my own with very little help. I didn't get the weight so I did a drop set. Overall the reps were a bit light but the weight itself was heavy for the whole workout which I was happy with.

[Young Gotti]

Re: Young Gotti's Journal

Tuesday

Deadlift 4 sets
Lat pull down 4 sets
Chest pad t bar row 3 sets
Straight bar pulldown 3 sets
BB curl 4 sets
DB curl 4 sets
Rope hammer curl 4 sets

So after last weeks debacle in the deadlift I decided to stay lighter and go for reps. Get my form perfected again and concentrate on the movement more than the weight itself. However I had an issue because I got to the gym and forgot my gym shoes. A lot of times I keep a pair in my trunk but today I didn't. All I had with me was boots and dress shoes. Most of the lifts I did with just socks. I did walk on the treadmill in socks and sort of hurt my arch as I did it. It didn't help that a lady interrupted me to ask questions about my profession. I did most of the walking backwards so I could stay on the treadmill but still have a conversation with her.

[Young Gotti]

Re: Young Gotti's Journal

Wednesday

Jump rope

It was a weird day. I had my chiro apt right after work and usually I'm in and out. Wednesday he was running well behind. So I sat there a lot longer than I wanted to. Couple that with my car telling me I had low tire pressure and my gf being sick and wanting me to come home. So I finally got out of the chiro, went and got some fix a flat, went to the gym and jumped rope hard for about 15 minutes. Got a nice sweat and went home. It was ok as I wasn't trying to take breaks but it wasn't my normal cardio routine.

[Young Gotti]

Re: Young Gotti's Journal

Thursday

Box jumps 3 sets
Weighted side steps 3 sets
Squats 7 or 8 sets
Standing calve raise 4 sets
Leg extension 3 sets
Seated Leg curl 3 sets

I like to go in to the gym and do squats while I'm fresh but the racks were taken. I did the jumps and side steps while I waited for one to open up and I'm happy I did. I felt nice and loose when it was time to squat. I went sort of heavy and low reps but each time I got to a point I felt my legs getting a bit iffy and my form breaking down. By the time it was for leg extension I could barely move the weight, my legs just didn't want to push. Jumping rope was nearly impossible, I had a pump in my legs and couldn't clear the rope, I felt like I was stuck to the ground. I haven't had a pump like that in my legs in a long time.