Re: Young Gotti's Journal
Saturday
DB curl superset with rope extension 4 sets
BB curl superset with ez bar behind the head extensions 4 sets
DB hammer curl superset with dips 4 sets
Underhand extension 1 set
I must have gotten to the gym earlier than the a/c got put on because it was a sweat box in there Saturday. It wasn't to bad but I feel like it gave me the false sense that the training was more intense than what it really was because I was dripping sweat. Got a good bicep pump but triceps wouldn't get full and on the way to the gym that was my goal, to get a good tricep pump. I feel like the farmers walks really hit the bicep because it's stretched and extended, I almost did a strictly tricep workout but decided against it. That's why I just threw in that last set to force some extra blood into the muscle.
As we enter July I'm going to start trying to get some extra activity here or there, nothing crazy but like Friday I wanted to relax but decided to strap on my neoprene belt and cut the grass because it was extra muggy out. Yesterday I spent most of the day at the lake swimming. Just trying to do a little extra to help burn some more calories whenever possible.
Re: Young Gotti's Journal
Monday and Tuesday
Off
Left work Monday and went to the gym, got there and the doors were all locked. I guess he closed early. I didn't see any signs other than he would be closed July 4th. Needless to say I didn't workout. So I got 3 days off in a row that I didn't want. I went home Monday and tried to stay active around my house a bit.
4th of July was normal stuff. Parties and get togethers, I swam in the early afternoon and just sat around at night. Got some sun which I'm happy about, get the tan to make me appear more lean or more detail. But now it's time to get back in the swing of things....but I'm going to be away for the weekend at a bachelor party. I gotta get it these next 2 days.
Re: Young Gotti's Journal
As much as you may not like it, that 3 day rest is a great thing. You know this:). Now train fierce or go home,lol
Re: Young Gotti's Journal
Wednesday
Chest press machine superset shoulder press machine superset pushdown machine 4 sets
Cable crossover superset with side lateral raise (kettlebells) superset with underhand extension 4 sets
Cable crossover low cables superset with wide grip high row superset with DB behind the neck extension 3 sets
Rope extension 1 set
Since I only have 2 days at the gym this week I wanted to hit everything and was hoping I would get some extra volume in which didn't work. I'm not going to lie the workout sucked. This is a routine I've done in the past when strapped for time or if I was hitting the body parts twice in the same week. I usually enjoy it but I felt like I was forcing it during the workout. My energy levels weren't good and even though I was getting some nice burn in the muscles I didn't feel like I wanted to be there. After the weekend and the fourth maybe I was just tired and need to recharge a bit.
Re: Young Gotti's Journal
time to get back in the saddle...the party is over,lol
Re: Young Gotti's Journal
Thursday
Leg press superset with lat pulldown superset with preacher machine curl 7 sets
Goblet squat superset with straight bar pulldown superset with DB curl 4 sets
I was super worn out yesterday. Maybe I need time away from the gym or a few days of extra rest. Don't count on that happening. But part of me was just going to skip lifting all together and just do cardio. I forced myself to do some work but in the back of my head figured if at any point I just felt too beat up that I would stop. I started slow but the workout wasn't horrible, I didn't go heavy or anything but I didn't feel like complete trash. Once I hit the treadmill for some cardio though I was out of it completely. At one point I thought to myself, I could fall asleep just walking on here.
I'm out of town for the weekend for a bachelor party so no rest in site but I did take Monday off from work. I'm going to play it by how I feel, if I still feel drained I might take the day to just sit around and recover a bit. Maybe go for a walk around town but nothing crazy. However if I feel better I'll be back on the routine. We will see
Re: Young Gotti's Journal
Quote:
Originally Posted by
BABY1
time to get back in the saddle...the party is over,lol
I wish it was....tonight I ship out for a weekend bachelor party at Penn State....the party really hasn't even started....I need sleep
Re: Young Gotti's Journal
Tuesday
Squat superset with pull ups
Standing calve raise superset with chest pad t bar row 2 sets
So I took the weekend off for the bachelor party and decided to take Monday off from the gym just for an extra off day since I felt like trash last week. I did swim a bit on Monday and cut my grass just to get a sweat going. Yesterday at the end of the day I had a terrible customer and her husband going crazy on me so I got out of work later than I wanted to and then on my way to the gym two people at a stop light started flipping each other off and got out of the car. Nothing happened but it slowed everything down. Needless to say I got to the gym late. I didn't pay attention to how many sets I did and the weight was nothing crazy but I was fired up from being late that I went super fast, I just stuck with the squats and pull ups until my lungs were burning something fierce. Decided to throw in a few sets of compliment lifts and did my cardio. Legs felt like jello at the end probably because my breaks were super fast.
Re: Young Gotti's Journal
Those kind of days feel like just 1 things after another. Good that you still made it to the gym to get some of that out! probably ended up being a great workout?
Re: Young Gotti's Journal
Quote:
Originally Posted by
BABY1
Those kind of days feel like just 1 things after another. Good that you still made it to the gym to get some of that out! probably ended up being a great workout?
yeah it wasn't too bad, weight wasn't where it should be but my lats were on fire all day yesterday, legs were super sore too.....didn't think that was going to happen but a pleasant surprise
Re: Young Gotti's Journal
Wednesday
Hammer strength press superset w/ side lateral raise 4 sets
Decline Hammer strength press superset w/ reverse peck deck 4 sets
Incline press (smith) superset with wide grip high row 4 sets
I'm going to go with hammer strength machines anytime I only work my chest once a week. I feel the stretch the squeeze a whole lot better than I do from bench. Now once I'm back from vacation I may change that but until then I want something that's going to give me that tight squeeze. Strength on the chest movements was pretty good the side laterals were weak though, they felt pretty difficult, not sure if I wasn't fully warmed up or what but they felt like a struggle on weights that I'm used to using. I wanted to do some low cable crosses at the end but one of the 3 ppl in the gym last night hopped on the cables right before I could so I say the smith machine already set up with an incline and decided to jump on it.
Today is my brothers birthday so my parents want to go to eat with all of them. Wonderful, no gym again, I need to find time to get extra work in, I'm hoping Sunday I can spend the day outside doing some things and getting a good sweat on, hopefully work on this tan too.
Re: Young Gotti's Journal
Thursday
Went out to eat for my brothers birthday/parents anniversary. Ate pretty good though, had chicken breast, broccoli, and zucchini. So it wasn't a disaster like it could of been but I need to get in the gym. Usually Friday is my day off and I have a lot to do after work today but I brought my gym clothes to work to hopefully get in a quick cardio session, farmers walks to get some weight in there. I've been tossing around doing arms today so that tomorrow I can hit a bigger muscle group, we'll see what happens.
Re: Young Gotti's Journal
Friday
Went to the gym and just did cardio, some farmers walks, I've been missing the gym here or there lately so I wanted to get in there and get some work done.
Saturday
Arms, it was a decent workout for what it was. I had some guy who seemed to follow me around and then steal the equipment as soon as I left it. When I superset stuff I don't really care if someone takes something because I'm using multiple pieces at a time but he did this like 3 times then he would do like 1 or 2 sets and move onto something else. So the workout was scattered without set numbers, basically just tried to get work in.
Sunday
My plan was to spend the day doing things around the house and outside, and I accomplished that. I was outside cutting grass, cutting some bushes, washing my car, washing a swing that I got from my grandmothers house. I also did a ton of work inside the house so I stayed active, not a workout but I'm trying to be more active as we go into the dogg days of summer.
Re: Young Gotti's Journal
Monday
Deadlift 7 sets
Leg press superset with lat pull down 4 sets
I think I did 7 sets of deadlifts, I wasn't really counting. Because my gym schedule was so hectic I didn't know if it was leg or chest day so I decided to do deadlifts since it's been awhile. So what I did was I did 2 sets of each weight with a different stance each time, one time was more sumo style, the other more of a traditional style. My normal deadlift is sort of in the middle, my hands inside my legs but my legs are not super wide like a sumo so the traditional hands outside the legs lifts were rough, they felt super awkward to me. The last set I went with my normal style just because I pumped up the weight a bit. I was moving fast so I was able to get in some extra work on the leg press and lat pulldown for good measure.
Woke up today looking lean and I have a wedding this weekend which is a good sign, even though I wont be shirtless, unless I get drunk I'm confident that I'll look pretty good for it.
Re: Young Gotti's Journal
Tuesday
Hammer strength press superset w/ side lateral raise 4 sets
Decline hammer strength press superset w/ reverse peck deck 4 sets
Cable cross with low cable superset w/ wide grip high row 4 sets
I really love this workout for whatever reason. Always been a free weight guy but I'm really feeling a better stretch and squeeze using the hammer strength. Also my side laterals felt a lot better than last week. I was almost falling asleep at work, my co worker left for the military which leaves me the only one in charge of about 20 people and checking their work. So I've been running around like a maniac and at about 4pm just felt worn out. However the workout itself was really good. The last set of each exercise I really pumped up the weight and didn't worry about the amount of reps I was doing. I figured I'm almost done with the total "cut" so throw some heavy stuff on just to show the body, keep the muscle, your going to need it.