Gatti's log

[hard_rox]

Good stuff, Gatti. I like the new exercises/routines you've thrown in. Next time less sauntering and more hustling.

[cjgatti]

2.11.2008

HB:
- hop half-turns
- kovacs
- stalder hop-halves
- piro work

SR:
- front/back lockarms
- inverts

- [horizontal pullups (25), parallete HS hold (60sec)]
- shoulder prehab

Good workout. Kovacs were on; caught 2 of 3, kovacs-triple timer out of 1. Front lock arms on rings were good too...some improvement there. Inverts felt good again.

[cjgatti]

2.12.2008

Strength:
- SR: [muscle up, straddle press] (3r each x 1s)
- [PB: pike press (9r), walking DB lunges (30r @ 30# DBs)] (x 1s)
- [Pullups (16r), leg lifts (20r)] (x 1s)
- [HSPU (19.8735r), DB SLDL (30r @ 50# DBs)] (x 1s)
- PB: dip swing HS (12r x 1s)

- Treadmill run: 15:00 min, 2.27 mi

- [pushups (50), paralette HS hold (60sec)]
- lots of shoulder prehab

Good light workout this morning. I super-setted a few things...less sauntering too. Boo for the treadmill...but I got it done.

[cjgatti]

2.13.2008

Strength:
- SR: planche (4sec x 7s)
- SR: maltese hold (ring belt) (4sec x 7s @ -15#; 4sec x 5s @ -17.5#)

- Paralletes: straddle planche hold, press HS (2r x 5s)
- Decline DB maltese press (8r x 5s @ 35# DBs)
- HSPU (10r x 3s)
- SR dips (10r x 3s)

- [horizontal pullups (30), parallete HS hold (60sec)]
- Shoulder prehab

Good ring workout. I realized my grip strength is kinda limiting me, and wearing grips while training ring strength probably isn't helping. I dropped the grips and I could definitely tell my grip got a good workout.

[cjgatti]

2.14.2008

HB:
- hop half-turns
- kovacs
- stalder hop-half turns

Strength:
- SR: [muscle up, hollowback] (4r each x 2s)
- [Bulgarian split squats (10r), 1 arm DB shoulder press (10r)] (each side x 2s @ 50# DBs)
- [rope climb (1), leg lifts (15r)] (x 2s)
- Dip swing HS (12r x 1s)
- 1 arm DB snatch (30r in 1:00 @ 50# DB)

- [pushups (55), parallete HS hold (60sec)]
- shoulder prehab

Really good workout today...I don't know where my energy on Thursdays come from. Kovacs were good again...did 2 kovacs-triple timers; the other 3 kovacs were a tad long as I am trying to the distance perfect to swing out of them. Strength was good too. I got the DB snatch down to 1min. I ran up to work this morning too, about 1.5mi with a light pack.

[cjgatti]

2.15.2008

Strength:
- SR: planche (4sec x 6s)
- SR: maltese (spotted) (4sec x 9s)
- SR: [cross pull (2r), cross hold] (ring belt) (x 5s @ -17.5#)
- PB: straddle straight-straight (3r x 5s)
- maltese hold on vault boards (3sec x 2r x 6s)
- SR: dips (16r x 3s)
- DB bench (supinated) (14r x 3s @ 50# DBs)
- SR flies (10r x 3s)

- [horizontal pullups (25), parallete HS hold (60sec)]
- shoulder prehab

Real good ring strength workout today. The malteses definitely felt stronger...only needed a real light spot on them. I also felt I could lock in on the vault board maltese holds. I have been switching things up and/or adding some things in the past weeks and I think it's starting to pay off.

[cjgatti]

2.16.2008

Strength:
- SR: [muscle up, pike press, kip, straddle press, back kip, hollowback, back kip, back lever, front lever] (x 2s)
- PB: [straight-straight, HSPU (3r), pike press, HSPU (3r), straddle press, HSPU (3r), straddle planch (3sec), dips (10r)] (x 2s)
- Deadlift (5r x 3s @ 245#; 3r x 1s @ 285#)
- [DB squat to clean, push press] (8r x 2s @ 50# DBs)
- [Pullups (10r), leg lifts (10r)] (x 3s @ 5# ankle weights)

- [pushups (40), paralette HS hold (60sec)]
- shoulder prehab

Good light workout. The new sequence on PB was good and taxing. The 285 deadlifts were definitely getting my grip. The DB cleans (and reverse motion) were getting the plates in my arms...hopefully they can adapt over a few weeks.

[cjgatti]

2.17.2008

Strength:
- SR: planche (4sec x 5s)
- Paralletes: planche (4sec x 5s)

- [PB pike press (2r @ 5# ankle weights), walking DB lunges (14r @ 50# DBs)] (x 10s)
- [Pullups (7r @ 20#), HSPU (8r @ 12#)] (x 5s)
- [Chinups (7r @ 20#), HSPU (7r @ 12#)] (x 5s)

- [horizontal pullups (30), parallete HS hold (60sec)]
- shoulder prehab

Similar workout to a few weeks ago...rep day with heavier weights, although I super-setted some things this time. Without a weight vest, it's really weird to attach some weight for the HSPU...I have to find an easier way. Still, good workout. Little tired and fatigued from the past few days, but the planches and everything else were good.

[cjgatti]

2.18.2008

HB:
- hop half-turns
- quasts
- stalder hop-halves
- piro work

SR:
- front/back lockarms
- inverts

- [pushups (50), parallete HS hold (60sec)]
- shoulder prehab

Kinda tired yesterday, but got some stuff done.

[cjgatti]

2.19.2008

Strength:
- SR: [muscle up, straddle press] (4r each x 1s)
- PB: pike press (10r x 1s)
- Pullups (16r x 1s)
- HSPU (19r x 1s)
- PB: dip swing HS (12r x 1s)

- Walking DB lunges (30r x 1s @ 30# DBs)
- Leg lifts (25r x 1s)
- DB SLDL (30r x 1s @ 50# DBs)

- Treadmill run: 7:30 min, 1.16mi

- [horizontal chinups (20), paralette HS hold (60sec)]
- lots of shoulder prehab

This morning's workout was good, but I think I've hit that burnout point. My right arm is falling asleep a lot too, so that could probably use some rest.

[cjgatti]

2.21.2008

HB:
- hop half-turns
- quasts
- kovacs
- stalder hop-half turns

Strength:
- SR: [muscle up, hollowback] (4r each x 2s)
- Bulgarian split squats (20r each x 2s @ 30# DBs)
- [rope climb (1), leg lifts (15r)] (x 2s)

- [horizonatal pullups (25), parallete HS hold (60sec)]
- shoulder prehab

[cjgatti]

2.22.2008

Morning workout:
- Treadmill: 1.17mi in 7:30

- Lots of shoulder rehab

Evening workout:
- SR: planche (3sec x 5s)
- SR: straddle planch (6sec x 5s)
- PB: straddle straight-straights (3r x 5s)
- Pullups, hold at top (10r x 2s)
- Chinups, hold at top (10r x 2s)
- BO DB rows (10r x 2s @ 30# DBs; 10r x 2s @ 25# DBs)
- DB shrugs (15r x 2s @ 30# DBs)
- Horizontal chinups (20r x 2s)

- HS hold (60sec)
- lots shoulder rehab (lateral raises, scap-wall slids, ext rotation, foam roller scap slides)

I think my shoulder/arm is kinda screwed up. It still falls asleep at night and takes about 15 minutes to wake up and stop hurting in the morning. And it starts tingling just working at my desk sometimes. I don't think there was one thing that did it, but just a cumulative thing over time; but last Sunday's workout might have put it over the edge. I think it might be a little AC joint and medial nerve related, and maybe something with the brachial plexus...still thinking about it.

So, my workouts need to me modified now to let things heal. Boo. I am thinking I'll stick with whatever upper body stuff I can do without pain, but work on form and perfection, get some legs, and improve my running. This puts a damper on things.

[hard_rox]

Sorry to hear about your arm, Gatti. Any chance of getting it looked at by a professional?

[cjgatti]

2.23.2008

Strength:
- SR: [muscle up, pike press, kip, straddle press, muscle up, hollowback, muscle up, back lever, front lever] (x 2s)
- PB: [straight-straight, HSPU (2r), pike press, HSPU (2r), straddle press, HSPU (2r), straddle planch (5sec), dips (10r)] (x 2s)
- Deadlift (5r x 3s @ 255#; 2r x 2s @ 305#; 10r x 1s @ 205#)
- [2 DB Bulgarian split squat, 1 arm DB row] (10r each side x 2s @ 35# DBs)
- [Pullups (10r), leg lifts (10r)] (x 2s @ 5# ankle weights)

- HS hold (90sec)
- External rotation (15r each x 2s)
- Horizontal abduction/lateral raise (10r each x 2s)
- Band push (10r x 2s)
- Wall scap-slides (10r x 2s), foam roller scap-slides (10r x 2s)
- Tennis ball rolling
- Ice: shoulder

Alright workout today. I subbed pulling exs for most of the pushing stuff, and got some good rehab in. I'm thinking it's not quite AC joint-related, but maybe something more with the anterior labrum. Still thinking...

Originally Posted by hard_rox

Sorry to hear about your arm, Gatti. Any chance of getting it looked at by a professional?

Yeah, but I'll ease up a bit for a week or so and see how it does. Sometimes these things work themselves out. If it doesn't get better, I'll get it checked out. I guess I have realized that if you don't plan your breaks and rest, your body breaks and forces you to rest.

[cjgatti]

2.24.2008

Strength:
- SR: planche (3sec x 5s)
- Paralletes: planche (5sec x 5s)

5 Rounds (no rest btw exs):
- Rope climb (1)
- Walking DB lunges (30r @ 25# DBs)
- Leg lifts (12r)
- Chinups (7r)
- 2 DB farmer's walk/jog (250ft @ 50# DBs)

- [horizontal pullups (20), parallete HS hold (60sec)]
- External rotation (15r each x 2s)
- Horizontal abduction/lateral raise (10r each x 2s)
- Band push (10r x 2s)
- Wall scap-slides (10r x 2s), foam roller scap-slides (10r x 2s)
- Tennis ball rolling
- Ice: shoulder

Changed things up today to accomodate the shoulder. Everything felt pretty good and didn't hurt. My arm did good for about half the night last night...not sure if that's progress or a fluke.

[cjgatti]

2.25.2008

Strength:
- SR: [muscle up, straddle press] (3r each x 2s)
- PB: pike press (5r x 2s)
- Pullups (10r x 2s)
- HSPU (10r x 2s)
- 2 DB squats (24r x 2s @ 50# DBs)
- Leg lifts (20r x 2s)
- 2 DB SLDL (24r x 2s @ 50# DBs)
- Glute-ham raise (10r x 2s)

- [horizontal chinups (20), paralette HS hold (60sec)]
- External rotation (15r each x 2s)
- Band push (10r x 2s)
- Wall scap-slides (10r x 2s)
- Tennis ball rolling

Workout was good, a little lighter, full-body workout with a focus on form. The shoulder and arm are doing a little better. They don't really hurt during workout at all, my arm doesn't fall asleep while at work much, and it's doing better at night. Hopefully this trend will continue.

[hard_rox]

Originally Posted by cjgatti

my arm doesn't fall asleep while at work much, and it's doing better at night. Hopefully this trend will continue.

Good news! Sounds like the changes have made a difference.

[cjgatti]

2.26.2008

HB:
- hop half-turns
- quasts
- stalder hop-halves
- piro work

SR:
- frontlockarms
- inverts, malteses (spotted)

- [horizontal ring pullups (20), parallete HS hold (90sec)]
- shoulder prehab

Lighter swing day...kinda felt dead and the arm thing doesn't help for motivaiton.

[cjgatti]

2.27.2008

Strength:
- SR: [muscle up, pike press, muscle up, pike press, muscle up, straddle press, muscle up, straddle press] (x 1s)
- PB: [pike press (5r), straddle press (5r)] (x 1s)
- Chinups (20r x 1s)
- HSPU (12r x 1s)
- [Bulgarian split squat (20r), 1 arm DB row (20r)] (each side x 1s @ 30# DBs)
- Leg lifts (25r x 1s)
- Single-leg DB deadlift (15r each side x 1s @ 50# DB)

- Treadmill interval run: 10:00 min, 1.57 mi

- [iso pushups (10), HS hold (90sec)]
- External rotation (15r each x 2s)
- Band push (10r x 2s)
- Wall scap-slides (10r x 2s)
- Tennis ball rolling

- Ice: rt shoulder

Single-set and treadmill day. Everything felt good, though a little weak I suppose (yeah, the arm still). The arm hurt a lot sleeping last night and took about 20 minutes to wake up this morning. It may have been the inverts and malteses I was testing out last night. Oh well, now I know, and knowing is half the battle. I'm almost wondering if taking, get this, multiple days off (gasp!) might do some good.

I have a standing desk set-up at work now...it's really nice not sitting the whole day.