Re: Young Gotti's Journal
Tuesday
Side lateral raise superset w/ hammer strength press 4 sets
Bent over DB reverse fly superset w/ hammer strength press 4 sets
Flat bench superset w/ facepull 3 sets
Battle ropes 4 sets
A fairly straight forward workout. I started off with a superset because I felt a bit tired and was hoping it would get me going. It somewhat worked but I basically just supersetted everything after that. Shoulder was giving me some pain even on the hammer strength. I tested it out on the bench and depending on where the bar traveled would determine how much pain I was in. I do however like to play with the seat height on the hammer strength as I feel it almost changes the workout completely which I liked.
Coming into the new years my goal was to be more active. I wanted to jump rope or do HIIT basically every workout to get some extra movement in but my calve was still tight. My legs hurt so I skipped putting too much pounding on them to let them rest. I did walk longer than 10 minutes which really isn't anything special but hopefully it helped my legs get some recovery.
I did roll my calves really good again last night which felt amazing but they tightened up again and are tight right now as I type this.
Re: Young Gotti's Journal
Wednesday
Basketball
Had a pretty good night in basketball. Calves felt tight and I spent extra time rolling it out. It felt ok when we started the game but I didn't really notice it as we played. I tried to be as active as possible but early in the game my thumb got hurt, I was catching the ball and one of the defenders ran right into me and jammed my thumb. I still tried my best to be as active as possible. Overall I feel like I played pretty well even though any hard passes that hit my thumb at all hurt really bad.
Re: Young Gotti's Journal
Thursday
Battle ropes superset w/ farmers walks 4 sets
Weighted step ups superset w/ seated calve raise 4 sets
Close grip lat pulldown superset w/ inner hip machine 3 sets
Seated close cable row superset w/ outter hip machine 3 sets
I was so tired at work. Not sure if it was from basketball the night before or just sitting at a desk all day but I didn't want to go to the gym. Figured I'd start with the ropes and farmers walks to really wake myself up. It worked, I felt pretty good once the blood started flowing. It was overall a good workout for how tired I was.
I got home and my new stretching products I ordered came in. I have a fake tiger tail thing I use for rolling my legs but it was garbage, I finally got a good one and within a minute of using it I could tell it felt much better than the junk I was using. I also got some stretching bands for my legs. I had some cheap ones I got from physical therapy awhile back but they are all starting to snap so I'm excited to give the new ones a go. I also got a pair of fat gripz, a cheaper version but I will incorporate them into my workouts, probably Thursdays workouts and possible Saturdays depending on how the forearms feel after use.
Re: Young Gotti's Journal
Saturday
Arms
Got to use my fat gripz for the first time and enjoyed them. Got a nice complete pump in my arms. Used them for some farmers walks as well. They didn't feel as difficult as I remember but it's been years since I used them. Maybe mine aren't as thick as the ones I used before but I'm glad to have them in my bag to change things up and make things a bit more difficult.
Sunday
Basketball
Played really well but didn't feel like I ran that much. It was weird I never felt out of breath or winded the whole time which is a good thing. Maybe my cardio's improving or just the flow of the game wasn't as fast as some other games. I did play really well though so I was happy about that.
Went for a massage on Sunday and really hoped it would help with some minor aches and pains. I didn't go to my regular massage therapist but went and got a full body massage where she normally focuses on an injury. The guy gave a nice deep tissue massage and while it was happening I felt like he was doing a good job. But afterwards I didn't feel how I normally do. I didn't notice the drain I normally get from full body massages and my muscles seemed to tighten right back up rather than staying loose. A bit disappointing.
Monday
Legs and back
Focused mostly on legs and back. Thought the gym was closed and ended up in the parking lot for like 10 minutes before I realized they were open. Anyway the workout was pretty good. Tried some difficult things including goblet squats which I haven't done in awhile. For whatever reason when I'm off work on Monday's for a holiday. Those days in the gym don't seem as intense and after work workouts but I still felt like I got in some decent work.
Re: Young Gotti's Journal
Sounds like some good days for you? Maybe go for another massage this week?
Re: Young Gotti's Journal
Tuesday
Wide grip lateral raise superset w/ facepull 4 sets
Hammer strength press superset w/ side lateral raise 4 sets
Hammer strength(low seat) superset w/ peck deck 4 sets
Tricep pushdown 1 set (20 reps)
I feel like I did more work but maybe it was just supersetting everything that it felt like a lot more. I had a really solid pump and overall a really good workout. Shoulder is still an issue, had the massage therapist look at it, he ruled out rotator cuff and said it could be a bunch of muscles, then proceeded to do nothing about it. Anyway the rest of the workout went pain free. I ended up doing some HIIT cardio which also felt good considering how tight my calves and quads felt going in.
Re: Young Gotti's Journal
Quote:
Originally Posted by
BABY1
Sounds like some good days for you? Maybe go for another massage this week?
next massage is March 1st....when I go to my massage therapist it's mostly therapy style massage, she really works and targets on what is bothering me, I originally went to her because of my quad issue causing my sleepless nights
the massage on sunday was at a spa, it was a gift...so I wasn't expecting too much relief but the guy did agree to do a deep tissue massage but he did the whole body rather than just focusing on the problems areas
Re: Young Gotti's Journal
Wednesday
Basketball
What a bad night. We had too many guys, 13 to be exact. 12 is fine, 1 sub works well but our team had 2 subs at a time. It was very difficult to get in the groove because we were subbing way too often. Also a few new guys played last night and something happened. The one guy had no idea how to play basketball, he was just big and muscular so he threw his body around. It pretty much carried over to everyone else, there were stupid fouls on about every play, it was an overall mess. First time in awhile were I didn't really enjoy playing.
Re: Young Gotti's Journal
Thursday
Farmers walk 6 sets
Battle rope superset w/ wall dribble 4 sets
Chest press machine superset w/ straight bar pulldown 3 sets
Kneeling lat pulldown superset w/ medicine ball slams 3 sets
Flat bench press superset w/ underhand extension 3 sets
All day at work my legs were dead from basketball. I was in pain, they had no energy and felt super weak. I somewhat convinced myself I would have a bad workout. However once I got to the gym, I woke up and everything felt good except my legs. I decided not to do any direct leg work to let them rest. I also used my fat grips for just about everything and it really challenged me but it was a nice challenge. The flat bench with the fat gripz was nice, it didn't really hurt my shoulder, I mean I was still super light on the weight but it felt pretty good and almost felt like I was benching normal weight again.
Re: Young Gotti's Journal
Saturday
DB curl superset w/ reverse straight bar extension 4 sets
BB curl superset w/ straight bar extension 4 sets
Preacher curl superset w/ BW dips 4 sets
Ladder runs, jump rope, farmers walks etc
Had to get to the gym as soon as they opened as I had someone coming to my house to do work on it somewhat early. I think knowing I had to get there on time forced me to wake up and being ready rather than just slugging around. This carried over to the gym and I feel like I had a really productive workout. I used the fat grips again but my favorite was actually using them on the dips. The handles were super fat and I think really affected my wrists, if they could help with added wrist strength I'll be really happy. But overall they are fun to use in different ways.
Sunday
Basketball
Had a good game, actually had a lot of fun playing as well. Sundays used to be my favorite game but recently it hasn't been great. However the old man that thinks he runs things wasn't there this week and it was a super relaxed/good game. People were joking and talking smack. The old guy wasn't slowing up the game so we were up and down the court a lot quicker. It doesn't hurt that I played pretty well too.
Re: Young Gotti's Journal
Monday
Deadlift superset w/ rope pulldown 4 sets
T bar row superset w/ DB stiff legged deadlift 4 sets
Leg press superset w/ close grip lat pulldown 4 sets
Jump rope superset w/ wall dribble 3 sets
Jump rope superset w/ seated calve raise 1 set
Got to the gym and there was some new bro's at the gym taking up the whole downstairs so I had to take my activities to the second floor of the gym. No big deal. I decided to give deadlift's a shot since its been awhile. It wasn't as a I planned, my glute on my left side is still in pain and right from the very first rep was rough. It's not healed yet and it was hurting but I also figured if I stayed light maybe the movement would overall help the injury and help me in the long run so I continued. That's also why I did the stiff leg deadlift, I do like using DB's and from my old gym, a guy I used to lift with and myself found that using DB's and staying on the low end of the rep rather than doing full reps feels so much better on the hamstring. My strength though wasn't the greatest. Even the t bar row felt super heavy, almost like my footing getting it off the ground on one set. I'm not sure if it was the glute or the superset that caused the problem....I also felt like my blood sugar was low, I felt somewhat shaky, weak, and hungry the whole time. I still proceeded with the workout and had a killer sweat going but that usually happens when I have low blood sugar, I tend to get a cold sweat going. Even with the strength issue I felt like I did a really good workout and really taxed myself.
Re: Young Gotti's Journal
Tuesday
Side lateral raise superset w/ reverse peck deck 4 sets
Hammer strength press superset w/ peck deck 4 sets
Landmine one arm press superset w/ landmine center press 4 sets
Landmine center press superset w/ facepull 3 sets
Not sure why I decided to superset the same muscle group the way I did but it ended up working out. Got a crazy good pump in my shoulders and chest fairly quickly. By the end of the second exercise, that particular muscle felt drained. However I crammed in 4 of my main exercises into essentially 2 exercises so I tried to think of something I don't always do and that's where the landmine's came in. Funny enough doing the one arm shoulder press on the landmine didn't hurt my shoulder. Probably because it's more away from my body rather than over my head but it felt good. I decided to stay with the center press because I obviously can't single arm press as much as I could center press so when I combined them I didn't feel like I was getting a good enough weight to make a huge difference. Solid workout overall.
Re: Young Gotti's Journal
Wednesday
Basketball
Good run last night. I started off really good, I was hitting all of my shots. After the first game I even felt like I barely broke a sweat even though I played really well. Next game I played pretty good as well but the final 2 my shot started not to fall. I don't know if my legs got tired or what. They didn't feel tired but my shot start falling short, not a big deal though, overall I played really good. Might need some new basketball shoes though. The shoes felt really sticky at the beginning but by the end, I was sliding around and even hit the floor again. I feel like the place we play at on Wednesday nights, that I'm on the floor at least once a night with the current shoes I wear.
Re: Young Gotti's Journal
Thursday
Farmers walk w/ trap bar 5 sets
Battle ropes superset w/ kettlebell swings 4 sets
Wall balls superset w/ lat pulldown 4 sets
Seated calve raise superset w/ flat bench 4 sets
Jump rope superset w/ straight bar pulldown 3 sets
Used the fat gripz again and finally got to use the trap bar. It worked well the grips aren't super tight on the handles, so they could move which it's scary but also forces the grip to be much stronger. I also thought the fat gripz barely fit on the bar so they were super tight. Anyway I used the fat gripz for any movement that included a bar. Wasn't a fan of the kettlebell swings with them since I use both hands and the grip on the handle of the kettlebell is pretty small but it was worth a shot. Overall though the workout went well. I've been tired at work but once I hit the gym I totally wake up and have been having quality training sessions.
Tonight I have another massage scheduled which I can't wait for. A lot of the issues the first time, I'm not having anymore but it never hurts to get things totally worked out. Might take Saturday off from the gym just as an additional day of rest and recovery.
Re: Young Gotti's Journal
Friday
Massage
Focused mostly on my legs, mostly my left leg which has been giving me some issues. My calve was super tight, right under my glute is pulled or something. Therapist said my hamstring was super tight, especially right behind my knee. She really worked that and even tried to use the cups on the area and she said it loosened up. Next day it felt better but as the day went on the pain came back.
Saturday
Off, I took it off to really get the muscles to recover an extra day. I figured we worked on the legs during the massage, I've been playing ball twice a week and working the legs in the gym. So I needed a day to sleep in and really get an extra day away from the gym.
Basketball
Really good day. I played really well. Had a tight calve in the morning but once I start playing I don't really notice it. I felt like I was cruising. In my head it was having Saturday off from the gym but overall I felt great out there. I didn't get out of breath at all. I felt light on my feet and was moving really well, no real lag at all. Hopefully I can stay with that.