Gotti's Journal

[Young Gotti]

Monday

Leg press superset with lat pulldown 4 sets
Standing calve raise superset with close grip row 4 sets
Leg extension superset with seated leg curl superset with straight bar pulldown 4 sets
Hip machine 4 sets (2inner and 2 outter)
Low cable rope row 4 sets

I was ready to hit the gym after overtime. We got a sheet of ice covering our area so getting to the gym kind of sucked and I thought it was going to frustrate me from ppl driving slow on my way to the gym. But once I got there it was all good. The gym was empty and I got down to work. Obviously I would rather squat and do the bigger movements but this supersetting really does get my heart rate up and my sweat going. Felt really good as I wasn't worried about the weight or getting through the movements. I just went with it and enjoyed the workout.

[Young Gotti]

Tuesday

Hammer strength chest press superset side lateral raise 4 sets
Hammer strength decline press superset facepull 4 sets
Low cable crossover superset with wide grip high row 4 sets
High cable crossover superset with straight arm lateral raise 2 sets

Once again a workout with lots of supersets after overtime. I'm doing overtime again tonight but I'm really enjoying the quick paced workouts. I get a really good pump and my muscles fill super quickly. Also feels like it's taxing in a totally different way than doing straight sets of bigger movements with more rest in between. I was going to deadlift on Thursday since there won't be overtime but I'm thinking I might stick with this quick paced work for this week and next week before getting back into a more regular routine. The low cable flies were impressive not only was the pump and squeeze really solid but the muscle was really popping through my t shirt, maybe the shirt was a bit tight, not sure but it was motivating seeing it in the mirror as I did the motion. My chest and shoulders both felt more full further into the night as well.

[Young Gotti]

Wednesday

Cardio 35 minutes

Once again overtime, this time I got out alittle bit later than I would of liked. So I went straight to the gym and hopped on the treadmill and just went. I played with the speed and the incline throughout the whole time but didn't think about getting off to do abs or anything. I figured I would just go and get in as much time before closing. Not much else to really say, it was just a whatever type of workout but glad I went.

I'll need to weigh myself again soon I haven't really been doing it but I feel slightly leaner recently and want to see if it correlates to the scale.

[Young Gotti]

Thursday

Leg press superset with chest pad t bar row 4 sets
Leg extension superset with seated leg curl superset with back row machine 4 sets
Seated calve raise superset with straight bar pulldown 4 sets
Lat pulldown superset with stifflegged dead lift 3 sets

Staying on the superset thing I did a similar routine to Monday with alittle variation in there. The back row I did was actually on a chest press machine, I believe I saw Max Charles use a machine similar to this for his back, the movement itself reminded me of a hammer strength machine that most gyms have except for mine, the only difference is because it's chest there was no pad in the front. It was kind of nice to put extra attention on my midsection while I did the movement without the pad so I didn't move or lose my form.

This week wasn't the most intense in terms of crazy lifts or complex lifts but I did enjoy it and will do something similar next week because of overtime. I really enjoy getting the heart rate up and the body temperature rises fairly quickly. The pump is also amazing since I'm moving quickly between sets. I figure one more week and I'll go back to traditional training again. Shock the body isn't something I'm big on anymore but I don't see it hurting either.

[Young Gotti]

Saturday

BB curl superset with rope extension 4 sets
DB hammer curl superset with underhand extension 4 sets
Double cable high curl superset with EZ bar behind the head extension 4 sets


Thought the workout would give me a nice pump throughout my whole arm. As I've been supersetting things I've been getting really good pumps and this was decent but not as good as I had hoped. Can't win them all I guess. Overall it was just a blah workout. I had the whole second floor of the gym to myself which was nice but never was really able to get in the groove. I also had a tight neck from the night before, sitting on my girls couch watching a movie my neck got all funky. So after the lifting and cardio I did some YTI's and extra face pulls to try and loosen things up a bit. It cracked pretty good afterwards but it wasn't until late in the night that it really started to feel better.

Still haven't weighed myself, I need to do that this week.

[Young Gotti]

Monday

Hammer strength press superset with side lateral raise 4 sets
Decline hammer strength superset with reverse peck deck 4 sets
Cable crossover low cable superset standing shoulder press machine 4 sets
Cable crossover high cable superset with ez bar high row 2 sets

Once again on the overtime thing and doing quick supersets. I felt really good in the gym though, last week when I did a similar workout I just felt worn out after work and the weight wasn't great but last night I felt like I was really able to increase the weight across the board and didn't feel fatigued. The one thing that held me back a bit was just the heat in the gym, it felt super dry and hot. So I was sweating which was cool but the air was really dry to a point where you feel your skin is like itchy. I didn't like that too much. I made the gym owner who was ready to close weight while I finished stretching out after my workout which was funny, he wasn't too happy.

Last night right before bed my neck tightened up pretty fierce but I did a few stretched and wall angels....it was cracking like every 2 steps I took after that. Also weighed myself finally, I'm up 4lbs from what my goal was back at the end of August for vacation. So in total I'm up about 8 or 9 lbs from where I was when I started adding calories back into the diet. Not to shabby, I don't think I put on too much fat in the process. I gained more weight the year before but also felt like garbage from all the carbs and felt like I put on ugly weight. I think losing the fat this year will be a lot easier because I'm starting out with a better diet overall and don't have to tweak nearly as much.

[Young Gotti]

Tuesday

Straight bar extension superset with bb curl 8 sets

Stationary bike 5 minutes

Dip machine superset cable curl 1 set

Treadmill 5 minutes

Dip machine superset cable curl 1 set

Treadmill 10 minutes

I worked overtime again last night but not only that I got out of work late. So I didn't think I could get a full leg/back workout in, I decided to switch it up and do the legs/back tonight instead. I also had a bit of time so instead of just doing straight cardio I figured why not try and get a little arm pump. So for the first 12 minutes or so I just supersetted two exercises and got a pretty nice pump, the weight wasn't anything but I didn't really have rest periods. I then proceeded to basically do cardio in the dark as the owner had most of the lights off by the time I got there, luckily someone else showed up when I did so he let us stay. Back to a normal work schedule and next week I'll back to a more normal routine.

[Young Gotti]

Wednesday

Leg press superset with lat pulldown 4 sets
Standing calve raise superset with hammer strength low row 4 sets
Leg extension superset with seated leg curl superset with straight bar pulldown 4 sets
Box jumps superset with wide grip cable row 2 sets

Another pretty good workout for the superset. Moved quickly with short rest and really increasing the heart rate. For whatever reason the low rows had me breathing super heavy. All in all I like this type of training and may come back to it from time to time but I'm excited to get back to the normal routine. I did find a way to easily program one of the stationary bikes last night for cardio which adjusts the resistance and it really increased the pump in my legs, so that felt good.

During the supersetting I think the legs/back workout suffers the worst because I still get good chest and shoulder work with the hammer strengths but nothing replaces a good ol' squat when doing legs.

[Young Gotti]

Thursday

Chest press machine superset with shoulder press machine 4 sets
Cable crossover superset with side lateral raise 4 sets
Cable crossover low cable superset with db rear delt fly 4 sets
Landmine press 3 sets (single arm and middle of chest)

So I was going to switch back to a more conventional training routine next week and of course we are notified of more overtime. I really enjoy overtime but it throws the training all out of wack. So what I think I'm going to do is pick 1 exercise from each muscle and superset them and do as many sets as I can of just that 1 movement for the time I have at the gym. The overtime is just Monday and Tuesday but we'll see if anything gets added in. For example legs will be a squat and pull up superset. The breaks between sets will have to be more than what I've done recently but I think I can squeeze in enough sets to make it worth it.

[Young Gotti]

Saturday

DB curl superset with straight bar extension 4 sets
BB curl superset with underhand extension 4 sets
Rope extension superset with DB hammer curl 4 sets
Double arm high cable curl superset with DB kickback 3 sets

Arm pump for days. Felt really good and finally looked like my arms are gaining some size which was one of my goals coming into the winter time. Now if I could just lose some fat to show more detail I'll be pretty happy. The workout went well and smooth, neck was in a lot of pain however. At the end of the workout I did some extended broom stick stretches and got it to crack a few times but it didn't get rid of the pain all that much.

More importantly I'm supposed to work overtime today and I'm exhausted. The super bowl wasn't even on that late but I didn't sleep well at all. The plan however is to pick 2 exercises and just do as many superset sets as I can within the time I have available at the gym. Today I'll do squats and pull ups. Won't be heavy weight but I think by the end I'll be toasted.

[Young Gotti]

Monday

Squat superset with pull up
Straight bar pulldown 2 sets

So I just did the two movements yesterday, I didn't count the amount of sets and kind of just kept going until it was time to leave. I wasn't taking long breaks and I also didn't use heavy weight but I did do higher reps 10-12. Until the end that is, towards the end I was burnt out and I felt myself not getting low enough and it was a real struggle. I didn't mind though that's kind of what I was trying to do. And of course my groin hurt during the first few sets, it hasn't bothered me in weeks and I squat again and BAM! theres the pain. I worked through it. Sort of felt like a weird crossfit workout with those two movements back to back and not paying attention to reps, just looking at the clock but it wasn't bad either.

[Young Gotti]

Tuesday

Flat bench and side lateral raise
Facepull 4 sets

Similar to the day before I just picked two exercises and supersetted them for the time I had. Started off thinking it was too easy but around set 8 or 9 I was toast. The pump was so crazy my shoulders almost felt numb. It sort of reminds me of GVT in a way with all the sets and rep on a specific movement. And today I am shuffling like an old lady because my legs are supersore, my lats are also very sore. I don't think I've had lat soreness like this in a very long time. Assuming there is no more overtime I'll get back to the schedule next week.

[Young Gotti]

Wednesday

10 minutes treadmill
sit ups superset with leg raise
5 minutes treadmill
sit ups superset with weighted side dips
5 minutes treadmill
rope crunches superset with leg raises
10 minutes treadmill

I was really sore so I didn't push it during cardio. My legs felt like they were ready to fall off. That coupled with running all over the building at work yesterday and I just felt worn out. However I was pretty happy with the amount of time I got in for cardio. I'm down about 2lbs in the last week or so which is also good as I'm trying to transition into leaning out a bit, wasn't sure how the weird schedule I've been on was going to effect my weight

[Young Gotti]

Thursday

no gym for me

I woke up to about 10 inches of snow. Shoveled myself out and headed to work, we opened late. Later I found out the gym owner never opened so I was at least happy I got to shovel some snow. So after work I decided to go and do my taxes since I had the night to myself and not many ppl were traveling around. The opening late at work really threw my meal timing off. I was in a funk most of the day because I ended up shoveling when I should of ate breakfast and everything got pushed back, when we got to work we were told no lunch break. It was just a disaster and I was hungry and irritable all day.

[Young Gotti]

Saturday

Barbell curl 4 sets
Ez curl preacher curl 4 sets
Preacher machine 4 sets
Skull crushers 4 sets
Rope extension 4 sets
Underhand extension 3 sets
Tricep extension machine 3 sets

Stayed at my girls on Friday so I went to her gym Saturday morning and her gym has way better equipment than mine does. Everytime I'm there they have new things I want to try. For example they got a rack of those mini barbells that already have the plates attached to them. I've seen them in videos but none of the gym I go to have ever had them. Tons of strongman/crossfit type stuff and a lot of really nice attachments for cables. Anyway that's why I tried to throw some of the machines in there because they aren't anything like what I have at my gym. If you've been following along you also have heard me mention they have this stretch chair thing, I don't know the name of it but you sit on it and your feel curl behind you then you can push the chair back with the handles and I really enjoy it for stretching my back/hamstrings/shoulders. It felt awesome using it.

However I did wake up that morning with a crazy neckache. I don't know if it's her pillows or something but the last few times I stayed there I wake up the the whole backside of my head throbs. The stretching seemed to really help for alittle but then it went right back to pain. So I've been dealing with that this weekend, hopefully I can get it loosened up and taken care of today.