Young Gotti's Journal

[Young Gotti]

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Tuesday

Squat 7 sets
T bar row 4 sets
Lat pulldown 3 sets
BB curl 4 sets
Rope cable curl 3 sets

Box jumps 3 sets
Rope pulldown 3 sets


The squats felt good so I figured I would keep going. Form felt pretty good and got better as I was going, weight felt someone light. I thought for sure I'd be sore this morning but so far nothing yet. I did go a bit light on the lat pulldowns the first two sets, I thought it was normal weight but it felt super easy, on the 3rd set I really increased the weight and still felt like it was a good set. The one drawback was time went quickly and I didn't get to do any cardio or jump roping, before I knew it, it was time to go.

I left the gym a little earlier than usual and I'm glad I did because right outside the gym there was a car accident and I got through the traffic before it turned ugly. It was only 5 minutes early and it was because I haven't shot baskets in awhile, so I went to the park to get some shots up. When I went to the park a month ago, it was almost uncomfortable heat but now it's great temperature out to be able to get some shots up.

[Young Gotti]

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Wednesday

Cardio

A mixture of jump rope, elliptical, treadmill, farmers walks and ab work

I didn't really have a plan going in on what I wanted to do. Started with jump rope and it wasn't going so great, I was tripping up a bit and actually my arms were burning right from the start which was new to me. So after a few minutes I jumped on the elliptical that was finally fixed and then went back to jump ropes. I basically just stayed busy for a half hour. If I wasn't doing one thing, I was jumping right into the other and worked up a decent sweat so I was ok with it. I then went and shot some baskets afterwards again.

Got my bike mostly put together and rode it a bit yesterday, front wheel was not tight though so after I was jumping around on it, I got home and it came right off the fork which is scary because if that happened while I was riding, could of been a disaster.

[Muscle1031]

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I love me some farmer carry

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[Young Gotti]

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Thursday

Standing shoulder press 4 sets
Seated shoulder press 3 sets
Reverse Peck Deck 3 sets
Hammer strength press 6 sets
Incline bench on smith machine 3 sets

Jumprope superset w/ overhand or underhand extension 7 sets

Gym was a bit of a struggle. My front left delt felt pain in it. Almost like it needed to pop but wouldn't, so I don't think its an actual injury. The standing shoulder press was really bothering it, it was painful so I figured id try seated to get my back some support but it didn't really help. I also did the incline smith on the lighter side to hopefully loosen something up a bit but that didn't work. It did feel good to really concentrate on shoulders and chest, then just superset the small muscle at the end.

Got home and my bmx bike is finally together, so I took it for a spin. This was a bad idea, theres a piece of grass that I've hopped over so many times, this time I just hopped a bit and tried to ride down the grass. I ended up in the middle of the street on my face. I have no idea if it was a freak accident or a malfunction on the bike itself. I got up and was super dizzy, walked over to someones side yard and sat down to get my bearings together, I haven't been knocked like that in a long time. Needless to say I think my pinky is broke, I cant grab anything that involves it. Brushing your teeth, doing your hair and cooking with your opposite hand is not fun. I hope I heal up quickly.

[Young Gotti]

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Saturday

Arms

Its really not even worth breaking down the workout. After my crash my hand was still all busted up and sore so the workout was extremely low weight and holding the weights in weird ways to prevent putting pressure on the injuried areas. It was a rough go of it but I tried to make the best of a bad situation. I got an OK pump and did a few minutes of extra cardio but my left leg has multiple black and blue marks on it the size of a softball.

Because the gym was so bad I figured I'd go home and do some yard work as long as it wasn't painful and I was in my groove until I got stung on the eyebrow by something. So the same eyebrow that was sore from the fall now had a stinger in it which was wonderful. Needless to say I had a headache the rest of the day.

I didn't play basketball on Sunday because I don't think a ball hitting the hand would feel great plus my head is still a bit off. I think I'll probably skip basketball tomorrow too. My head is still whatever and I need some extra sleep. Should be interesting to see what I can and can't do at the gym this week.

[Young Gotti]

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Monday

Walk

Not really sure whats wrong with me, probably still dealing with a concussion but throughout the day yesterday I was getting so drowsy as the day went on. A few times I felt like I was going to fall asleep. So I decided to skip the gym and try and heal. They say workouts can make a concussion linger and I don't want that. So I went for a walk in the words, at first it felt really good, almost like I could of gone to the gym. By the end I just wanted to get home as I was exhausted and wanted to sleep again.

The good thing is I got a good nights rest so hopefully I can go to the gym today but we'll see how the day goes. I can't walk again if I skip the gym because it's raining out so I'll probably at least force myself to the gym to do cardio even if I don't lift.

[Young Gotti]

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Tuesday

Leg extension 5 sets
Lying leg curl 5 sets
Leg press 5 sets
Lat pulldown 4 sets
Rope pulldown 4 sets
High cable rope row 4 sets

Farmers walks 4 sets

I figured I'd give the gym a go and not really push it, so I used a lot of machine/assisted style work. It went better than I expected, I didn't go crazy heavy but nothing felt really really bad. Whenever I felt like my heart rate was getting kind of high, I would just take a few extra seconds before doing the next set. For the lat pulldowns I felt like I could go heavier and then I did and it was a bit too much. I guess because I use a hook grip for back work that it didn't bother me. However with the rope I had to make sure my pinky didn't touch the knob because it hurt really bad. I went really light on the farmers walks and even held them up higher rather that the suitcase carry so they didn't sit on the injuried part of my hand.

I was worn out after the gym though so I didn't do much around the house like I usually do and just relaxed for the night.

[Young Gotti]

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Wednesday

Chest press machine superset w/ shoulder press machine w/ pushdown machine 5 sets
Cable crossover superset w/ under hand extension w/ side lateral raise 5 sets
Single arm cable cross 3 sets
Face pull superset w/ rope extension 3 sets

Rotator cuff work and farmers walks

Legs to me were the easy thing, so coming in to do chest and shoulders, I really didn't know what to expect. The machines didn't really hurt my hand at all but my left shoulder hurt pretty bad when doing the shoulder press. I was hoping it would get loose and stop hurting but it was tough to do the shoulder press. Then on the cable crossovers I usually twist my pinkies at the end to really get a good squeeze, I couldn't do that though as it hurt so I did the cable cross but kept my arms steady the whole time. I also went with some rotator work to get that shoulder fixed if I could which seemed to help, my shoulder cracked a bunch of time.....then felt sore/hurt. Even last night my left shoulder had a numbing pain feeling and I was afraid I wasn't going to be able to sleep but it didn't really bother me all night.

I also tried to shoot a basketball for the first time yesterday and that didn't go so well. Flicking my wrist on the shot sent pain up the whole pinky side of my hand so that's a no no for now.

[Young Gotti]

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Thursday

Seated calve raise 4 sets

EZ bar farmers walk 3 sets

Kneel down close grip lat pulldown 5 sets
Leg extension 4 sets
Seated leg curl 4 sets
Close grip cable row 4 sets

Ez bar farmers walk 3 sets

Once again I took it easy. I've been feeling much better but at work again I had a spell of just ultimate fatigue. I'm hoping today as a day off will really help in the recovery process and next week I'll be back to lifting heavy and jumping rope. Anyway since I haven't been playing basketball I really wanted to hit the calves since I don't work them directly much when I'm playing since they get work from the games. After that it was a hodge podge of whatever I could find that felt good and created a good squeeze which all the movements did.

There was an EZ curl bar loaded with plates so I made the decision to throw it on my back and walk with it since I've never done a barbell walk. With the hand being what it was, it was kind of tough getting the bar on and off my neck but walking felt good. I took it up a step or two the first round, the second round I put out some step aerobics blocks and walked on them, then up the steps and back just for some added fun.

[Young Gotti]

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Saturday

DB curl superset w/ straight bar extension 4 sets
DB hammer curl superset w/ under hand extension 4 sets
EZ curl bar superset w/ reverse over head extension 4 sets

Rotator cuff work
Stretching

Workout wasn't too bad with all things considered, the worst part was the underhand extension as it hurt my wrist. It's funny because overhand was fun, just spinning the hand made the pain come. Anyway it wasn't a bad workout by any stretch, I felt myself wanting to go heavier and had to reel myself in which to me is a good sign that I'm ready to do more than last week. My left shoulder is still a bit weird so I spent some time doing rotator work as well as some broomstick stretches and leg stretches. Got in a bit of extra cardio as well which was welcomed as I feel like a bum from not really pushing myself to much at the gym this last week.

Sunday

Bike rides

I didn't want to push it too much as far as basketball is concerned yet so I decided to skip it and get out on my bike early in the morning. So I went for a ride, I even did some tricks, it hurt my hand a little but not as bad as I thought. It felt good cruising around early in the morning when it was chilly outside, rode past a church and saw ppl leaving, saw some ppl getting their newspapers. It just felt like I was free. Later in the day I went out again on my bike, a much shorter ride and not really any tricks but it was warmer out and felt pretty good. It's not the calorie burn of basketball but it's good for the stress levels and just doing some activity was what I was looking for.

[Young Gotti]

Re: Young Gotti's Journal

Monday

Side lateral raise 4 sets
Reverse Peck deck 3 sets
Flat bench 4 sets (sort of)
Hammer strength press 4 sets
Pushdown machine 4 sets
V bar extension 3 sets

Jump rope superset w/ cable cross 3 sets
Jump rope superset w/ single hand underhand extension superset w/ rotator cuff work 3 sets

I was excited to get to the gym. I felt pretty good, got a good nights rest and was ready to go. Shoulder work was good, felt good no issue. Flat bench wasn't very good, my left shoulder again was giving me trouble but also the way the bar sat in my hand was very uncomfortable and painful. I went light but it still didn't turn out very well. The hand was expected but that shoulder needs to get fixed. The tricep work was ok but by that time my left shoulder felt a bit numb. I tried to go extra heavy on the cable cross's because of the lack of weight on the flat bench and that felt pretty good.

After the gym I went for a bike ride, it felt really good, it wasn't too hot out and the breeze as I rode felt amazing. Did some tricks without issue even though my pinky got sore afterwards. What I thought would be a quick 20 minute ride really turned into an hour and 20 minutes.

[BABY1]

Re: Young Gotti's Journal

Really enjoy your journal!!! Bike riding is the best!

[Young Gotti]

Re: Young Gotti's Journal

Tuesday

Squat 6 sets
T bar row 4 sets
Lat pulldown 3 sets
Rope pull down 3 sets
Leg extension 4 sets
Seated leg Curl 4 sets
High cable close grip row 3 sets

Jump rope

Everything felt good during this workout. Nothing aggravated my hand at all which was nice. As you can see I wanted to concentrate on back and legs. My biceps were a bit sore, probably from riding the bike as they seem to get really good work from bunnyhops and such. I really don't have any complaints about the work I got in. I wasn't setting any PR's on anything but every set I did felt like a quality set. Jump rope was hit or miss, before I realized it was almost time to leave so I did an all out jump rope for the remaining time and sometimes I would go and go and other times I would mess up the first jump, probably because I was trying to rush.

So my gym is a POS and the guy refuses to put the air on and the huge exhaust fan has been boarded up for like 2 years now, wow was it humid in there, it was only about 70 degrees outside but the humidity was a monster and I felt it during the whole workout.

[Young Gotti]

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Wednesday

Bike Ride

So since I got in my usual Monday and Tuesday lifting, Wednesday is the cardio day. I took the opportunity to skip the gym and ride the bike while it's still nice out. It was again a really enjoyable ride, not much stress except for when my podcast went a little funky because of bad internet connection. Other than that my hand felt much better and I did some tricks I haven't done since I was a teenager. All in all it was a really good time.

Last night I found a new basketball game to play in I think since my Tuesday night games seem to be done for awhile since we play in a schools gym and now they have things going on in that gym we can't play until like 830 and that's just too late for me. Wednesday may be the new basketball night at a different gym which I prefer Wednesday anyway and it's earlier too.

[Young Gotti]

Re: Young Gotti's Journal

Thursday

Decline hammer strength superset w/ hanging 4 sets
Decline hammer strength superset w/ side lateral raise 4 sets
Reverse peck deck 4 sets
Smith machine incline press superset w/ hammer strength shoulder press 3 sets

Jump rope superset w/ farmers walks 3 sets

All day I was hoping i'd get to the gym and my left shoulder issue wouldn't be an issue. I keep moving my arm to feel for soreness or tightness and nothing. I still decided to do some extra rotator cuff warm ups, get on the incline press and pain everywhere, tried to use dumbbells, pain. So I went with the hammer strength and its doable. I decided to hang since I've listened to a podcast with a guy whos good with shoulder therapy and he recommends hanging to get things back in place but this might not be the joint out of place and more of a tear, I have no idea. Even the smith machine, I barely had any weight on it and pain. But when there's no weight involved, I feel no pain. It's frustrating. I even tried to do a straight bar extension towards the end and it hurt so I figured I wouldn't mess with it anymore. I did some farmers walks in hope that it would make my posture better and maybe help something realign better.