Gatti's log - Page 12 - JP Fitness Forums

cjgatti · 05-18-2008, 07:18 AM

5.18.2008

Strength:
- Rope climb (1 x 3)
- HSPU (10r x 3s, slow reps)
- Pullups/chinups (10r x 3s, slow reps)
- Dips (15r x 3s, 35#)

- PB: [straight-straight (1r), pike press (3r), HSPU (6r), dips (10r)] (x 3s)
- SR: muscle ups (7r x 2s)

- BB deadlift (5r x 3s, 205#)
- Hang-clean, push-press (10r x 3s, 95#)

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

Testing out the hip flexor again with some deadlifts...felt pretty good.

cjgatti · 05-21-2008, 03:08 AM

5.19.2008

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

- light strength
- [pushups (40), HS hold (100sec)]
- shoulder prehab

Kovacs were cake, even though I haven't done them in a couple months. It's amazing how much more energy I have for a mid-day workout.

cjgatti · 05-21-2008, 03:10 AM

5.20.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: straight-straight (2r x 6s)

- Pullups (5r x 10s, 60sec rest, 27.5#)
- HSPU (10r x 5s, 90sec rest)
- 2 DB hang-clean, push-press (5r x 5s @ 50# DBs)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [Horizontal pullups (23r), PB dips (23r)] (x 3s, no rest btw exs or sets)

- HS hold (90sec)
- Shoulder prehab

cjgatti · 05-24-2008, 03:51 AM

5.22.2008

Strength:
- Rope climb (3r x 1s, last one with legs)
- HSPU (20r x 1s)
- 2 DB lunges (30r x 2s, 25# DBs)
- PB: [pike press (6r), straddle press (6r)] (x 1s)
- Chinups (20r x 1s)
- Leg lifts (15r x 1s)
- Horizontal pullups (30r x 1s)
- Dips (30r x 1s)
- Deadlift (2r x 5s, 245#)
- Hang clean to military press (8r x 3s, 95#)

- [horizontal pullups (25), pushups (25), parallete HS hold (90sec)]
- shoulder prehab

cjgatti · 05-24-2008, 03:55 AM

5.23.2008

Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -12.5#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -12.5#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Pull dropset: [pullups (10r), 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 (35r), HS hold (90sec), pushups (25r)]
- shoulder prehab

cjgatti · 05-25-2008, 07:20 AM

5.25.2008

Strength:
- Rope climb (1 x 3)
- HSPU (10r x 3s, slow reps)
- Pullups/chinups (10r x 3s, low)
- Dips (12r x 3s, 50#)

- PB: [straight-straight (1r), pike press (3r), HSPU (6r), dips (10r)] (x 4s)
- SR: muscle ups (7r x 2s)

- BB deadlift (2r x 2s, 265#; 3r x 2s, 245#; 5r x 3s, 205#)
- Military press (8r x 2s, 115#)
- Hang-clean, military press (8r x 2s, 95#)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [horizontal pullups (25), HS hold (90sec), pushups (25)]
- shoulder prehab

cjgatti · 05-30-2008, 02:37 AM

5.27.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: straight-straight (2r x 6s)

- Pullups/chinups (5r x 10s, 60sec rest, 30#)
- HSPU (10r x 5s, 90sec rest)
- 2 DB hang-clean, push-press (5r x 5s @ 50# DBs)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [Horizontal pullups (20r), PB dips (20r)] (x 3s, no rest btw exs or sets)

- HS hold (90sec)
- Shoulder prehab

cjgatti · 05-30-2008, 02:39 AM

5.28.2008

Strength:
- Rope climb (3r x 1s, last one with legs)
- HSPU (21r x 1s)
- 2 DB lunges (20r x 2s, 30# DBs)
- PB: [pike press (8r), straddle press (2r)] (x 1s)
- Chinups (21r x 1s)
- Leg lifts (15r x 2s)
- Horizontal pullups (30r x 1s)
- Dips (40r x 1s)
- Deadlift (5r x 5s, 225#)
- Hang clean to push press (10r x 2s, 95#)

- [horizontal pullups (25), pushups (25), parallete HS hold (90sec)]
- shoulder prehab

cjgatti · 06-04-2008, 02:46 AM

5.30.2008

Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -12.5#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -12.5#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Pull dropset: [pullups (10r), chinups (9r), horizontal pullups (9r)] (x 3s)
- Push dropset: [HSPU (13r), dips (13r), PB pushups (13r)] (x 3s)
- DB floor press (35r, 12r, 3r @ 50# DBs)

- [horzontal pullups (35r), HS hold (90sec), pushups (25r)]
- shoulder prehab

cjgatti · 06-04-2008, 02:49 AM

6.3.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: [straight-straight (2r), pike press (1r)] (x 5s)

- Pullups/chinups (5r x 10s, 60sec rest, 32.5#)
- Deadlift (3r x 5s, 245#; 1r x 1s, 275#)
- Military press (6r x 3s, 120#; 8r x 2s, 115#)

- [Horizontal pullups (20r), PB dips (20r)] (x 3s, no rest btw exs or sets)
- HS hold (90sec)
- Shoulder prehab

Went to VA for the weekend. Got in some running and bodyweight workouts. Back in the gym now.

cjgatti · 06-07-2008, 04:20 AM

6.4.2008

Strength:
- Rope climb (3r x 1s, last one with legs)
- HSPU (17r x 1s)
- 2 DB lunges (20r x 2s, 30# DBs)
- PB: [pike press (8r), straddle press (2r)] (x 1s)
- Chinups (18r x 1s)
- Leg lifts (15r x 2s)
- Horizontal pullups (30r x 1s)
- Dips (40r x 1s)
- Jump rope (1min x 3 @ 150j/min)

- [horizontal pullups (25), pushups (25), parallete HS hold (90sec)]
- shoulder prehab

cjgatti · 06-07-2008, 04:22 AM

6.5.2008

Strength:
- Rope climb (1r x 2s)
- HSPU (14r x 1s)
- 2 DB lunges (20r x 2s, 30# DBs)
- PB pike press (5r x 2s)
- 2 DB squats (15r x 2s, 35# DBs)
- Chinups (17r x 1s)
- Leg lifts (15r x 2s)
- Horizontal pullups (30r x 1s)
- Dips (40r x 1s)
- Jump rope (1min x 3 @ 150j/min)

- [horizontal pullups (25), pushups (25), parallete HS hold (90sec)]
- shoulder prehab

cjgatti · 06-07-2008, 04:24 AM

6.6.2008

HB:
- hop half-turns
- quasts
- kovacs

Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -12.5#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -12.5#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Superset: [pullups (14r), HSPU (12r)] (x 3s)
- Dips (15r x 3s @ 35#)

- HS hold (120sec)
- shoulder prehab

cjgatti · 06-08-2008, 08:37 AM

6.8.2008

Strength:
- Rope climb (1r x 3s)
- HSPU (10r x 3s, low)
- Pullups/chinups (10r x 3s, slow)

- PB: [straight-straight (1r), pike press (3r), HSPU (6r), dips (10r)] (x 4s)
- SR: muscle ups (7r x 2s)

- BB bench (5r x 5s, 175#; 25r x 1s, 135#)
- BB deadlift (4r x 5s, 245#)

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

cjgatti · 06-12-2008, 02:37 AM

6.10.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 4s)
- PB: [straight-straight (2r), HSPU (6r)] (x 5s)

- Pullups/chinups (5r x 10s, 60sec rest, 35#)
- Maltese-HSPU (3r x 5s)
- HSPU (10r x 2s)
- 2 DB lunges (20r x 4s, 35# DBs)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [Horizontal pullups (26r), PB dips (26r)] (x 2s, no rest btw exs or sets)
- HS hold (90sec)
- Shoulder prehab

cjgatti · 06-14-2008, 06:15 AM

6.12.2008

Strength:
- [Rope climb (3r, last one with legs), 2 DB lunges (25r, 25# DBs)] (x 1s)
- [HSPU (20r), 2 DB lunges (25r, 25# DBs)] (x 1s)
- [Chinups (20r), leg lifts (15r)] (x 1s)
- [PB pike press (8r), straddle press (3r), leg lifts (15r)] (x 1s)
- [Horizontal pullups (30r), dips (40r)] (x 1s)
- Deadlift (3r x 2s, 205#; 1r x 2s, 255#; 1r x 3s, 295#)

- [horizontal pullups (25), pushups (25), parallete HS hold (90sec)]
- shoulder prehab

Quick workout. Got some good stuff in.

cjgatti · 06-14-2008, 06:18 AM

6.13.2008

Strength:
- SR: planche (4sec x 5s)
- SR: (spotted) maltese (5sec x 2s)
- SR: (ring belt) maltese (5sec x 5s @ -12.5#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -12.5#)

- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- [pullups, HSPU] (14, 12; 14, 12; 14, 12; 8, 14]
- [horizontal pullups (25), pushups (40), HS hold (90sec), iso pushups (5sec x 10)]

- shoulder prehab

Good workout. Planches and maltese are getting stronger.

cjgatti · 06-15-2008, 07:17 AM

6.15.2008

Strength:
- Rope climb (1.5r x 3s, 1r x 1s)
- HSPU (10r x 3s, low)
- Pullups/chinups (10r x 3s, slow)

- PB: [straight-straight (1r), pike press (3r), HSPU (6r), dips (10r)] (x 4s)
- SR: muscle ups (7r x 2s)

- BB bench (5r x 5s, 185#; 20r x 1s, 145#)
- BB deadlift (4r x 5s, 245#)

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

cjgatti · 06-18-2008, 03:15 AM

6.17.2008

Strength:
- SR: [kip, planche (5sec), straddle press, straddle planche (5sec), high cross] (x 3s)
- PB: [straight-straight (2r), HSPU (6r)] (x 3s)
- Vault-board maltese hold (5sec x 5s)

- Pullups/chinups (5r x 10s, 60sec rest, 35#)
- Maltese-HSPU (3r x 3s)
- HSPU (10r x 3s)
- 2 DB lunges (20r x 4s, 35# DBs)

- Jump rope (1min x 5 @ 160 j/min, 15sec rest)
- [BO DB rows (30r x 1s, 30# DBs, HS hold (100sec)]
- Shoulder prehab

cjgatti · 06-21-2008, 03:53 AM

6.19.2008

Strength:
- [Rope climb (2r), 2 DB lunges (25r, 25# DBs)] (x 1s)
- [HSPU (20r), 2 DB lunges (25r, 25# DBs)] (x 1s)
- [Pullups (17r), leg lifts (15r)] (x 1s)
- [PB pike press (8r), straddle press (2r), leg lifts (15r)] (x 1s)
- [Horizontal pullups (30r), dips (40r)] (x 1s)
- Deadlift (5r x 1s, 205#; 3r x 1s, 255#; 1r x 1s, 305#; 1r x 2s, 295#)

- [horizontal pullups (25), pushups (25), parallete HS hold (90sec)]
- shoulder prehab