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    Thread: Young Gotti's Journal

    1. #151
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      off goal with about 4 or 5 weeks left, want to bang it out as early as possible so now the end is in sight.


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    2. #152
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      Saturday

      Rear delt fly 3 sets
      Standing shoulder press 5 sets
      Seated Side lateral raise 3 sets
      Wide grip upright row 3 sets
      Facepull 3 sets

      Had a pretty good workout Saturday morning, it was super hot and sticky but felt good to be in there moving some weight. But the best part was my gf came back from vacation and touched my side and asked "where I was melting to". So that made me feel good that I'm making progress that's noticeable.

      Sunday I'm off but I did do quite a bit of work in my garage, hanging shelves and moving big pieces of plywood around for a few hours. Decided I wanted to go up the lake and swim a bit, wasn't swimming around the lake or anything but stayed relatively active all day.

      Today I won't be going to the gym, there was a tragedy in my area last week and I'm going to a viewing because of it. So I will alter my training plans this week to make sure I hit all my muscles


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    3. #153
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      Tuesday

      Weighted Pull ups 4 sets
      T bar row 3 sets
      Close grip lat pulldown dropsets 2 sets of double drop set
      Low cable rope row 3 sets
      Straight bar pulldown 3 sets

      BB curl, last set was a double drop set 4 sets
      DB curl 3 sets
      Double cable curl 3 sets

      As I was driving to the gym I felt like I hadn't been to the gym in awhile, even though I only took 1 additional day off. Work out went well. I feel like I was moving quickly and getting in some nice work. The drop set lat pulldowns were killer. Maybe it's the Diablo that gave me a kick of energy but I was watching the clock and felt like I was doing a lot of work given I was there for a short period of time. At this stage though I don't want to overdue the volume of work. My main thought process is to go heavy on the early complex lifts and then finish it off with some cable or machines to get a pump and hit any spots I may want to target.

      Weighed myself last night (before I ate)....down 2lbs, I have .4 to go to reach goal. I don't take huge stock in this because it was before I ate but I was thrilled to see it on the scale. I'll keep pushing, maybe even see the goal weight on the scale by the end of the week which should set up nicely with about 3.5 weeks to sharpen everything up.


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    4. #154
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      Wednesday

      Flat bench 5 sets
      Incline Bench 3 sets
      Decline Hammer strength double drop sets 2 sets
      Peck Deck 3 sets

      DB behind head press 3 sets
      Rope Extension 3 sets
      Underhand extension 3 sets

      Dips 3 sets

      Pretty good workout, flat bench felt like I was in the groove. Motion felt smooth, weight was moving nicely and no pain anywhere. Then I got to the incline bench and I don't know if the set up was wacky or the bar was bent but the bar was moving all sorts of odd ways in my hands as I was pressing. It wasn't necessarily one side was dominate, it was more like the bar would hit and my upper chest and as I pressed the bar would float out and away from me. Decline hammer drops were nuts again. I'm really liking doing a double drop on a movement after I've done my main lifts. I really start dripping sweat at that point and crush the muscle (in a good way). So I was pleased with the workout.

      By the end of the week I'm hoping to be at goal. Keeping my diet super strict right now but Saturday I'll probably have a bigger carb meal just to fill out and get things rev'd up again.


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    5. #155
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      Default Re: Young Gotti's Journal

      Awesome job YG

    6. #156
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      Thursday

      Leg extension superset with lying leg curl 3 sets
      Squats 8 sets
      Box squats 3 sets
      Standing Calve raise 3 sets

      Felt like a good workout, took me alittle to get my hips warm but other than that it went well. I did a bunch of squat sets but in reality I did 4 sets of doubles so the volume is a bit misleading. I did a bunch of doubles for a few reasons. At this point I'm too low on calories to expect to gain any muscles from hitting different angles or to bring up lagging parts to my legs through hitting them in specific ways. So I went heavy in hopes to trigger my body to hold onto as much muscle as possible. I decided to kill off my legs with some box squats and try to do them in the most explosive manner I could. Through the 2nd set my legs felt like they had had enough. They were burning and the explosiveness really slowed down. Someone had the standing calve machine all loaded up already so it was easy for me to just step in there and bang out a few reps.

      Weighed myself again last night in hopes I'd be at my goal but still .4 away. Not a big deal but woke up this morning with some extra detail between my pecks and someone at work yesterday said she noticed my face looked pretty slim. I'll take it and keep pushing. Diablo has been a nice little boost so far, not cracked out energy but I'm down like 4lbs in a month of taking it. I have another tub I'll open tomorrow and ride it out until it's time to leave for vacation.


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    7. #157
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      Saturday

      Standing shoulder press with diamond bar 5 sets
      Reverse Peck Deck 4 sets
      Seated DB lateral raise 4 sets
      Leaning cable lateral raise 3 sets

      I must of slept like crap Friday night because I woke up earlier than normal on Saturday and couldn't fall back to sleep. My sheets were all pulled off and my back hurt. I could only imagine what I did while I was sleeping but I just felt tired and crappy. So went to the gym and even though it's a million degrees out the owner didn't have the a/c on and just had the garage door open. It was like a swamp in the place, I swear the plates were dripping sweat. Warming up was interesting, as I started doing YTI's it sounded like a bowl of rice krispies in my back, snap, crackle, pop, can't lie though it felt good. Once the Diablo kicked in the work out itself wasn't all that bad. One thing I changed was I have kept going up and up with weight for farmers walks. But the area I wanted to do walks in was taken and the upstairs DB's aren't as heavy, so I decided on a lighter weight and was going to go a farther distance. When I went to grab the DB's I wanted someone was using them so I did what someone said on youtube a few years ago, grabbed the next size up. I'm glad I did because it really tested me. The longer distance was ok and I wasn't loosing grip like with the heavier weights but the lactic acid burn was much greater than with the heavier weight and shorter distance.

      Sunday I did a bunch of house work, washed my car, painted my garage. It was hot out and I need a tan. Not a workout but as I get closer I'm enjoying being more and more active on my Sundays just to assist even a bit. Weighed in last night and passed my goal by 1.5lbs which was awesome to see. I was however pretty hungry when I weighed myself so I'm sure when I ate the weight went back up but to see me past my goal was a good feeling. I don't really even want to be past the goal weight so it's not better to be less but I reached the number which made me happy.


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    8. #158
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      Default Re: Young Gotti's Journal

      hit the goal man. that's awesome and congrats
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    9. #159
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      Default Re: Young Gotti's Journal

      Monday

      Flat bench 5 sets
      Incline Bench 3 sets
      DB fly into close press 2 sets (slow reps)
      Chest press machine 3 sets

      Dips 3 sets
      Reverse underhand extension 3 sets
      Rope extension 3 sets
      DB kickback 1 set

      Gym was way more busy than usual yesterday so I had to use a bench I don't normally like using. Instead of the normal rack it has the pegs that stick out that hold the bar. I feel the pegs are too long and you pull too far out when using it but it is lower to the ground. So I had what I thought was a good bench press session. I was able to more securely plant my feet and didn't have problems with unracking. I also tried something new with the DB flies and right when I got to the middle, I brought them down to my chest into a close press. I went real slow with these movements as it was difficult to pick 1 weight that wasn't too easy with the fly but not so difficult I couldn't do a close press.

      At certain times during the workout I felt bullet proof. Felt really good to walk around the gym just feeling excellent. One thing I noticed was I've been hungry the last 2 nights before bed. It's been pretty bad. So to not totally kill my diet I've been using natty pb, just a serving or so. Some healthy fat, some protein, without the carbs.


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    10. #160
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      Default Re: Young Gotti's Journal

      Quote Originally Posted by guns01 View Post
      hit the goal man. that's awesome and congrats
      thank you, hopefully I can keep the weight up enough while I continue to etch in some detail


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    11. #161
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      Default Re: Young Gotti's Journal

      Tuesday

      Deadlift 4 sets
      T bar row 3 sets
      Weighted pull ups 3 sets
      Straight bar pulldown 3 sets
      Close grip cable row 2 sets

      Barbell curl 3 sets
      Incline DB curl 3 sets
      Double cable curl 3 sets (last set was double drop set)

      Got back to deadlifting again, first time in awhile. I wasn't deadlifting when I was hitting each body part twice a week for time reasons. Seems to take away between resting and changing plates, then putting stuff back so I scrapped it. Then I hurt my lower back so I didn't want to get back to it until I was sure I wouldn't reinjure myself. With that said I stayed on the lighter side just to be safe. It felt good to deadlift again and the weights I did go with felt pretty good and smooth. My left trap is a bit tight this morning so I still might have to get my form completely back a bit. I also figure since I haven't done dead's in awhile it may be a shock to my body to hold onto muscle during the final stages of the cut and maybe kickstart some extra fat lose. Just a thought but probably wishful thinking.

      Wanted to weight myself last night but it was my mothers birthday yesterday so I spent the night with her and didn't really cross my mind until I was in bed. Maybe today we'll see.


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    12. #162
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      Wednesday

      10 minutes HIIT cardio
      60 crunches
      5 minutes farmers walk
      60 crunches
      50 minutes farmers walk
      60 crunches
      5 minutes liss walk

      The farmers walks I was doing were not for 5 minutes straight. What I do is take dumbells on the treadmill with me and walk with them for 1 minute. Put them down for a minute and so on. At first I thought it was pretty easy but after a few rounds your arms get fried. I was reading about people walking really long distances in the farmers walk with some pretty impressive weights and I am not even close to that. But my hopes are that if I keep doing them that my grip strength will get to a point that it helps my other lifts but also allows me to go heavier or longer with the walks.

      I looked pretty full in the mirror last night and I'm not sure why. Maybe deadlifts the day before? I haven't changed anything in the diet but it was nice to see. Just ordered some Vasodry to use the week before vacation to really suck down. I'm also starting to use Primeval Erosion at 50mg, originally thought of as an AI, I have used it in the past with good experiences in drying out with it. Only using 50mg because it can affect joints if you run it too high. Maybe the last few days I'll go to 75mg but only if I feel I need to, which I'm hoping I shouldn't.


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    13. #163
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      Thursday

      Leg extension superset with lying leg curl 3 sets
      Squats 5 sets
      Weighted Bulgarian Split Squat 3 sets
      Standing Calve raise 3 sets
      Goblet box squats 3 sets
      Donkey kickback machine 3 sets

      Yesterday just wasn't my day at the gym. At work I got some awesome news about traveling to headquarters to meet some high rankings officials for a new program I've been accepted into. This is all great for my professional career in the long term and I'm super excited. However they don't give much notice of this happening so the whole day at work I was taking training courses and had to meet with people to get a vehicle, get a credit card, and so on. I was running around like a nut and think it just zapped my energy. I got to the gym and just struggled. The odd thing I was struggling but I think in the back of my mind I wanted to get out of there so I worked faster than I should have which allowed me to do more movements than I usually would of. I was dreading doing the farmers walk but had to grit my teeth and get through it. I'm glad I stuck it out even without having the mental focus to really kill it.

      Bad thing is they want me to go down to headquarters, not only on my birthday but also like 4 days before I leave for vacation. So I'm hoping I could do some walking or work out in the hotel gym since its that's close to leaving. I thought I was going alone but the building I work in is sending 6 people down so my guess is after work they are all going to want to go out to eat as a group and do whatever so we'll see. At most I'll miss 2 gym days and I'm trying to find ways to make it up, like I might be at the gym on that Sunday before hand just to make sure.


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    14. #164
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      Saturday

      Seated lateral raise 4 sets
      Standing shoulder press 5 sets
      EZ bar high row 3 sets
      Facepull 3 sets

      Then alternate between side lateral raise with cable, DB Arnold press, and DB high row for 6 sets, 2 of each

      It was a rough workout. The owner didn't have the A/C on and it was really tough to breath. The air felt heavy and it zapped my energy even though I felt good. Did what I could do though and had a crazy sweat. Usually I leave the gym and take off my neoprene belt and it's wet and gross but on Saturday it felt waterlogged and just slimey. Never has it been that bad before. So again wasn't too impressed with the workout, did what I had to do but nothing mind blowing.

      Weighed myself last night, down another 1.5lbs and I'm 3 lbs lower than my goal weight. I'm wondering if I should just shoot for the additional 2more lbs before I leave just to see what happens. I might do it knowing that when I go away on business for 2 days that I may not have the best workouts or workout at all or eat very well. So I may do my best just to get the weight lower than I really want thinking it will rebound back up.


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    15. #165
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      Monday

      Flat bench 3 sets
      Underhand flat bench 3 sets
      Incline press 3 sets
      Peck Deck 4 sets

      Dips 3 sets
      Skull crusher into close grip press 3 sets
      Underhand extension 3 sets
      DB kickbacks 2 sets

      I got my hands on some cold brew from dunkin donuts for the first time yesterday at work and I'm not sure it was a good idea. I drank it and about an hour or two later I drank my Diablo on the way to the gym. I felt a bit uneasy with the energy that I had going on and was hoping it would help me blast my workout but also worried it might be too much and make my workout less effective. The workout was about average. The weight moved pretty good but the whole time I had some minor pain in my left shoulder. I don't know if I'm getting dry joints as I drop weight or if the caffeine caused me to be alittle dry. It only hurt while I did the movement and nothing afterwards. I couldn't seem to stretch it out to get it completely feeling good. I've been concentrating on my middle to lower chest early on in my workouts the last couple of weeks so I decided to target the upper chest this time to switch things up a bit. Triceps were right on point, no problems there and I was glad to do 2 of my favorite tricep exercises with dips and skull crushers.

      I am limited with how many workouts I have left so I plan on hitting each body part this week and maybe next week with the weird schedule doing full body type exercises right before I leave. Weighed in under goal weight last night again even after I ate dinner which I was happy with and looked more lean this morning in the mirror. It's amazing what getting tan could do for how much better it makes you look.


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