Gatti's log - Page 11 - JP Fitness Forums

cjgatti · 04-07-2008, 06:05 PM

4.6.2008

Strength:
- SR: muscle ups (6r x 4s)
- PB: [pike press (1r), HSPU (2r)] (3 x 4s)

- Rope climb (1 x 6, 1min rest)
- HSPU (9r x 6s, 1min rest)
- 1 arm DB clean to push-press (60r x 1s @ 50# DB)

- Jump rope (1min x 5 @ 180 j/min, 15sec rest)
- [pushups (35), parallete HS hold (90sec)]
- shoulder prehab

cjgatti · 04-07-2008, 06:07 PM

4.7.2008

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

- other random stuff

- [pushups (35), parallete HS hold (120sec)]
- shoulder prehab

Kovacs were peppy today, though I didn't catch any...still getting my bearings back. The hip flexor thing is starting to get annoying.

hard_rox · 04-08-2008, 04:53 AM

Quote:

Originally Posted by cjgatti

.......PB pushups (11r)] (x 3s)

What & how are you doing these?

Quote:

Originally Posted by cjgatti

- DB floor press (35r x 1s @ 50# DBs)

35 reps!! Impressive.

Quote:

Originally Posted by cjgatti

Shoulder and arm feels pretty good...trying to heal up a hip flexor thing though.

Good to hear about the shoulder. Did you ever get it checked out? What happened with the hip flexor?

cjgatti · 04-09-2008, 10:49 AM

4.9.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: pike press (5r x 6s, 90sec rest)

- Pullups (10r x 6s, 80sec rest)
- HSPU (10r x 6s, 80sec rest)
- 1 arm dumbbell clean to push-press (65r x 1s, alternating arms)

- [Horizontal pullups (20r), PB dips (20r)] (x 3s, no rest btw exs or sets)

- Pushups (40r), HS hold (90sec)
- Shoulder prehab

Quote:

Originally Posted by hard_rox

".......PB pushups (11r)] (x 3s)" ... What & how are you doing these?

It's part of a 3-set dropset...start off with HSPU, then down to a support to do dips, then put your feet on the PBs behind you to do pushups (nothing special with the pushups, but they get tough after doing the HSPU and dips).

Quote:

Originally Posted by hard_rox

Did you ever get [the arm] checked out? What happened with the hip flexor?

Yeah, I got the arm checked out. The appointment was almost useless; I probably could have done it over the phone...I said what was wrong, everything that could have contributed, and what I've been doing, and was asked maybe 2 questions. We, or I, concluded it would probably get better with time, which it is. Not sure what I did with the hip flexor, but it's probably just lots of overuse doing many bodyweight squats throughout the day. It's getting better, but very slowly as well. At least I can go harder in the gym with the arm.

cjgatti · 04-11-2008, 06:12 PM

4.10.2008

HB:
- hop half-turns
- quasts
- kovacs

Strength:
- Rope climb (2r x 1s)
- SR: [muscle up, hollowback press] (4r x 1s)
- PB: [pike press (5r), straddle press (5r)] (x 1s)
- HSPU (17r x 1s)
- Chinups (18r x 1s)
- 1 arm DB snatch (25r x 1s @ 50# DB, alternating arms)

- Jump rope (1min x 5 @ 180 j/min, 15sec rest)
- [pushups (40), parallete HS hold (90sec)]
- shoulder prehab

Good, quick workout. Kovacs were good.

cjgatti · 04-11-2008, 06:13 PM

4.11.2008

Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -20#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -20#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Pull dropset: [pullups (9r), chinups (8r), horizontal pullups (9r)] (x 3s)
- Push dropset: [HSPU (12r), dips (12r), PB pushups (12r)] (x 3s)
- DB floor press (40r x 1s @ 50# DBs)

- [horzontal pullups (25r), pushups (25r), HS hold (90sec)]
- shoulder prehab

cjgatti · 04-13-2008, 07:12 AM

4.13.2008

Strength:
- SR: muscle ups (6r x 4s)
- PB: [pike press (1r), HSPU (2r)] (3 x 4s)

- Rope climb (1 x 6, 1min rest)
- HSPU (9r x 6s, 1min rest)
- 1 arm DB clean to push-press (65r x 1s @ 50# DB)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [pushups (20), horizontal pullups (20), HS hold (100sec)]
- shoulder prehab

Good workout this morning. Lots of work in a little time...~1 hr excluding warmup and cool down/rehab/stretch.

cjgatti · 04-19-2008, 04:14 AM

4.14.2008

- light swing around on HB

- short strength workout (1 set on a bunch of things)

cjgatti · 04-19-2008, 04:18 AM

4.16.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: pike press (5r x 6s, 80sec rest)

- Pullups (10r x 6s, 70sec rest)
- HSPU (10r x 6s, 70sec rest)
- 1 arm dumbbell clean to push-press (70r x 1s, alternating arms)

- [Horizontal pullups (20r), PB dips (20r)] (x 3s, no rest btw exs or sets)

- Pushups (40r), HS hold (90sec)
- Shoulder prehab

cjgatti · 04-19-2008, 04:19 AM

4.17.2008

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

Strength:
- Rope climb (2r x 1s)
- SR: [muscle up, hollowback press] (4r x 1s)
- PB: pike press (7r x 1s)
- Chinups (18r x 1s)
- HSPU (17r x 1s)
- Leg lifts (15r x 1s)
- 1 arm DB snatch (24r x 1s @ 50# DB, alternating arms)

- Jump rope (1min x 5 @ 180 j/min, 15sec rest)
- [pushups (40), parallete HS hold (90sec)]
- shoulder prehab

cjgatti · 04-19-2008, 04:20 AM

4.18.2008

Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -17.5#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -17.5#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Pull dropset: [pullups (9r), chinups (8r), horizontal pullups (9r)] (x 3s)
- Push dropset: [HSPU (13r), dips (13r), PB pushups (13r)] (x 3s)
- DB floor press (40r x 1s @ 50# DBs)

- [horzontal pullups (25r), pushups (25r), HS hold (90sec)]
- shoulder prehab

cjgatti · 04-20-2008, 07:45 AM

4.20.2008

Strength:
- SR: muscle ups (6r x 4s)
- PB: [pike press (5r), HSPU (5r), dips (5r)] (x 4s)

- Rope climb (1 x 6, 55sec rest)
- HSPU (10, 10, 10, 9, 9, 9, 1min rest)
- 1 arm DB clean to push-press (75r x 1s @ 50# DB)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [pushups (20), horizontal pullups (20), HS hold (100sec)]
- shoulder prehab
Don't know if I was tired or what, but things seemed harder this morning, though I did up the ante a little.

cjgatti · 04-26-2008, 04:16 AM

4.21.2008

Strength:
- full body workout, 2 sets per exs, about 10 exs...don't remember the numbers right now

cjgatti · 04-26-2008, 04:17 AM

4.23.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec)] (x 4s)
- PB: pike press (5r x 6s, 75sec rest)

- Pullups (10r x 6s, 70sec rest)
- HSPU (10r x 6s, 70sec rest)
- 2 DB dumbbell clean to push-press (30r x 1s @ 35# DBs)

- [Horizontal pullups (20r), PB dips (20r)] (x 3s, no rest btw exs or sets)

- Pushups (40r), HS hold (100sec)
- Shoulder prehab

cjgatti · 04-26-2008, 04:19 AM

4.24.2008

Strength:
- Rope climb (2.5r x 1s, last half w/ legs)
- SR: [muscle up, hollowback press] (4r x 1s)
- PB: [pike press (5r), straddle press (5r)] (x 1s)
- Chinups (19r x 1s)
- HSPU (18r x 1s)
- Leg lifts (15r x 1s)
- 1 arm DB snatch (24r x 1s @ 50# DB, alternating arms)

- Jump rope (1min x 5 @ 180 j/min, 15sec rest)
- [pushups (50), parallete HS hold (100sec)]
- shoulder prehab

cjgatti · 04-26-2008, 04:20 AM

4.25.2008

Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -17.5#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -17.5#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Pull dropset: [pullups (9r), chinups (9r), horizontal pullups (9r)] (x 3s)
- Push dropset: [HSPU (13r), dips (13r), PB pushups (13r)] (x 3s)
- DB floor press (45r x 1s @ 50# DBs)

- [horzontal pullups (30r), pushups (30r), HS hold (90sec)]
- shoulder prehab

cjgatti · 04-27-2008, 07:30 AM

4.27.2008

Strength:
- Rope climb (1 x 7, 50sec rest)
- HSPU (10r x 6s, 1min rest)

- PB: [pike press (5r), HSPU (5r), dips (5r)] (x 4s)
- SR: muscle ups (6r x 4s)

- 2 DB clean to push-press (35r x 1s @ 35# DBs)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [horizontal pullups (25), pushups (25), HS hold (100sec)]
- shoulder prehab

I switched things up a little this morning...pull and push stuff before the other stuff. Things felt pretty good, made some progress. The hip flexor is slowly getting there and I am starting some little strengthening exercises with it.

cjgatti · 04-29-2008, 03:24 AM

4.28.2008

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

Strength:
- SR: [muscle up, pike press, HS hold (20sec), support hold (20sec), dips (5)] (x 2s)
- PB: hollowback press (5r x 2s)
- Pullups (10r x 2s)
- 2 DB lunges (20r x 2s, 20# DBs)
- HSPU (10r x 2s)
- 2 DB SLDL (10r x 2s, 50# DBs)
- Leg lifts (10r x 2s)
- Horizontal pullups (25r x 2s)
- Pushups (35r x 2s)
- Prone plank (1min x 2s)

- HS hold (120sec)
- shoulder prehab

Got back on HB after a little time off. Swing felt good. Light strength felt good as well.

cjgatti · 05-01-2008, 06:52 PM

4.30.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: straight-straight (2r x 5s)
- PB: pike press (5r x 2s)

- Pullups (8r x 7s, 60sec rest)
- HSPU (8r x 7s, 60sec rest)
- 2 DB dumbbell clean to push-press (35r x 1s @ 35# DBs)

- [Horizontal pullups (20r), PB dips (20r)] (x 3s, no rest btw exs or sets)

- Pushups (40r), HS hold (100sec)
- Shoulder prehab

Did things better, worked on form.

cjgatti · 05-01-2008, 06:55 PM

5.1.2008

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

Strength:
- Rope climb (3r x 1s, last 1 w/ legs)
- HSPU (20r x 1s)
- SR: [muscle up, hollowback press] (4r x 1s)
- 2 DB lunges (30r x 1s, 20# DBs)
- PB: [pike press (6r), straddle press (5r)] (x 1s)
- Chinups (20r x 1s)
- Leg lifts (15r x 1s)
- 1 arm DB snatch (25r x 1s @ 50# DB, alternati