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Thread: Gotti's Journal

  1. #451
    MyOatmeal.com Rep Young Gotti's Avatar
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    Monday

    Incline press 4 sets
    Flat press 4 sets
    Peck Deck 4 sets
    DB behind the neck extension 4 sets
    Rope extension 4 sets
    Reverse overhead underhand extension 4 sets

    Chest press machine superset with pushdown machine 3 sets

    Incline press felt much better than the previous week. I increased the weight but even the lower weight I got a few extra reps out. Flat bench was not nearly as good, not sure if I wasn't set up properly but the bar just felt akward on the decline portion of the movement. The whole tricep workout felt really good though, everything felt like it was firing at the right spots. I was also glad to be able to fit in a little extra volume at the end using the machines just to finish off the pump.

  2. #452
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    Tuesday

    Deadlift 4 sets
    Weighted pull up 4 sets
    T bar row 4 sets
    DB curl 4 sets
    BB curl 4 sets
    Rope hammer curl 4 sets

    Decided to test myself a bit and loaded up the weights on the deadlifts. To me 4 sets isn't enough to really max out as I feel like that's something better suited for 6 or 8 sets. Either way I went a lot heavier than last week just to see how it felt and it was good. But, the next exercise the pull ups were not very good. I think the extra weight on the deadlift took me time to recover and I felt it in the pull ups. T bar rows were back to being where I'd expect, went heavier than last week but might also have dropped a rep or two. Biceps got a good pump, nothing extreme to report, it's biceps, probably the most boring bodypart for training purposes.

  3. #453
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    Wednesday

    Skipped the gym to cut the grass and do yardwork. As the summer has ended the nights come earlier and it leaves me searching for a minute to cut my grass. It was unruly so I decided that would be my cardio for the day. After I cut the grass I put away my furniture I had on my back deck for the winter. So 4 chairs, a big glass table and a swing. Nothing crazy in terms of heavy lifting but awkward lifting, the frame of the swing is like 8 ft long and super side so carrying that across my backyard was a treat. Broke into a really good sweat doing all of it so I'll take it.

  4. #454
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    Thursday

    Leg extension superset with lying leg curl 4 sets
    Squat 6 sets
    Seated calve raise superset with leg press 2 sets

    Leg work felt really good. Really good squeeze throughout the whole workout. I made a note about deadlift that it's difficult to get in the groove in just 4 sets of work. So that's why I pushed more sets of the squat, I was able to push the weight and it felt good to be able to keep increasing the weight with each set. I was dripping sweat towards the end and really felt like the presses finished my legs off, turning them to straight jello

  5. #455
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    Saturday

    Shoulders

    Monday

    Chest and Tris

    I hate long weekends when it comes to the journals because I'll never remember good details of two workouts. What I do remember is going heavy on shoulder presses which felt amazing. Chest workout I went with hammer strengths which I really prefer for the "feeling" of the chest movements. The negatives on the hammer strength feel soo much better than free weights. I feel like I'm getting work both positive and negative portions of the movement.

  6. #456
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    artikel bagus

  7. #457
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    Tuesday

    Deadlift 4 sets
    Weighted pull up 4 sets
    T bar row 4 sets
    DB curl 4 sets
    BB curl 4 sets
    Rope hammer curl 4 sets

    Straight bar pulldown 3 sets
    Preacher curl machine 3 sets

    Really the same routine as it's been for back and bi's. I feel like this routine hits the main spots that I want and covers all areas. Deadlifts felt good again, weighted pull ups are a struggle. I may do those before deadlifts because I feel like after deadlifts I struggled to do the pull ups as good. Biceps felt good and arms looked thick in the mirror which I was happy about. I had some extra time at the end so I did the pulldowns mostly for my neck and posture, the preacher curl machine was right there so I hopped on that quick and did some sets.

    I'll have to weigh myself again soon and get an update on my supplement regime as well.

  8. #458
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    Wednesday

    100 crunches
    10 minutes farmers walk
    weighted crunch machine
    10 minutes stair stepper
    60 crunches
    10 minutes farmers walk

    On the outside it doesn't look like an exciting workout and it wasn't but it was challenging. Not sure if it's because I'm doing arms during the week now but the farmers walks, even at a lighter weight than I normally use was a struggle. My grip felt like garbage, probably my forearms being fried. It was difficult both times. The stair stepper also had me sweating pretty heavily which I wasn't expected. I saw the machine and something in my mind said "I haven't done that in awhile, lets see what happens" and I feel like it was a good decision.

  9. #459
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    Thursday

    Leg extension superset with leg curl 4 sets
    Squat 7 sets
    Leg press 3 sets
    Standing calve raise 3 sets

    Got to the gym and thought it would be terrible. I had a long day at work and wasn't super excited to do the work. The leg extension and curls felt really good though, the muscles were firing and the squeeze felt really solid. I was still a bit tired but after a few sets of squats I started feeling really good. I decided for the last 3 or 4 sets to push the weight and did a bunch of 1 rep sets, then I would add just a little weight and do it again to see how high I could get, I was pretty happy with the results. Because I went low rep for the squats I did some leg press and stayed above 10 reps each set. It turned out to be a good workout once I woke up a bit.

  10. #460
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    Saturday

    Side lateral raise 4 sets
    Facepull 4 sets
    Standing shoulder press 4 sets

    mixture of shoulder exercises

    I woke up and felt like death on Saturday. I had a headache, I was dizzy, my stomach felt off. I forced myself to the gym and kind of just went through the motions to get in the work I wanted to. However towards the end I felt much better so instead of leaving after a lackluster workout I stayed and pushed myself. That's where you see the mixture of exercises. I sort of bounced around the gym doing whatever I saw that I wanted to do for shoulders. By the end of the workout it actually wasn't half bad for how bad I felt in the morning. After the gym, I went back to feeling like death again but that's alrite.

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