Gatti's log

[cjgatti]

7.23.2007

HB:
- Warmup
- Kovacs – good warmup, caught 1/1
- Kohlman – good distance again, 1 real good one at the end
- Yamawaki
- Jam work (from giants)

Tramp:
- Ballout Kohlman drills

Strength:
- PB: 1 arm straddle presses (1 x 5 each arm, knuckle assist)
- 1 arm HS holds (15sec x 4 each, 1 finger assist on left arm, no assist on right arm)

- HS hold (130sec)
- Shoulder prehab

Workout time: 2hrs

Pretty good workout today. High bar felt a little more promising with figuring some skills out. The one arm stuff was kinda tough…I think I was a little fatigued, not sure from what though. Had a rest day yesterday so my body is feeling pretty good.

[cjgatti]

7.24.2007

Strength:
- SR: kip maltese (attempt, no spot) (3)
- SR: maltese (ring belt) (4sec x 6, -17.5#)
- SR: cross pull (ring belt) (1 x 3, -17.5#)
- SR: cross pull (high, ring belt) (4 x 2, -17.5#)
- SR: cross hold (6sec x 3, bw)

- PB: straight-straights (3, 3, 3, 1)
- Maltese DB press (3 w/ 2sec pause, 35# each)
- BB bench (shoulder width) (7 x 2, 165#; 9 x 2, 155#, 15 x 1; 145#)
- Horizontal pullups (10 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.9hrs

Pretty good workout this morning. I hadn’t done kip malteses, or any hard maltese stuff in about 3 weeks from the ab strain thing, so I was super weak….the kip maltese were real rough. Everything else though, felt really good and strong.

[cjgatti]

7.25.2007

Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, pike press, hollow support hold (10sec)] (x 2)
- SR: [muscle up x 8, hollow support hold (20sec)] (x 2,)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -22.5#)

- 2 DB lunges (26 x 3, 30# DBs)
- 2 DB single-leg deadlifts (10 x 3 each, 30# DBs)

- HSPU (12 x 3, 90sec rest)
- Pullups (10 x 3, 90sec rest)

- [PB plank hollow hold (40sec), situps (10)] (x 2)
- Side planks (30sec each x 2)
- [Dips (30), pike press, HS hold (30sec)] (x 2)
- BO flies, lateral raises (10 each x 2, 5# DBs)

- HS hold (100sec)
- Shoulder prehab

Workout time: 1.9hrs

Wow…really hard workout this morning. It wasn’t too different than usual, I was just spent from yesterday (especially my biceps from malteses) which was quite different than the last two weeks. Consequently, that made things really tough. But, I made it through and got lots of work done.

[cjgatti]

7.26.2007

HB:
- Warmup
- Kovacs – good swing, nice and high, pinged off on catch though, only did 1
- Kohlman – same deal…not getting left hand on
- Jam work (from giants) – good progress, started doing half-tak turn

Strength:
- SR: kip maltese (spotted) (5sec x 5)
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 3)
- SR: cross hold (5sec x 5, bw, 1min rest)

- PB: straight-straights (2 x 4)
- Maltese DB press (3 w/ 2sec pause, 35# each)
- BB bench (shoulder width) (7 x 2, 165#; 9 x 2, 155#, 15 x 1; 145#)
- Horizontal pullups (10 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 2.25hrs

Real good workout today. The Kohlmans are still frustrating me, but I think I’m just not working through the skill…getting lax in the second half and not going for the bar; maybe actually trying to catch might be better right now. Good work on the jams and half-tak stuff. Strength felt really good (including malteses) considering the last two days have been pretty hard. The supplemental stuff for malteses looks like it maintained my strength through the couple of weeks I couldn’t do actual malteses…interesting. I have a physical tomorrow and they are taking blood, so I figure I couldn’t do my Friday workout after that and moved it to today. Damn that 12 hour fast.

[Chiron]

Hey man, your workouts are interesting. Is there anywhere I can see some descriptions of those exercises? I recognize a few of them but my knowledge of gymnastics moves I see used in comps so I need some help with the vocab.

[cjgatti]

Hey Chiron,

There's not really a gymnastics dictionary, or anything related, unless you count the Code of Points...which is basically the rule book with all the skills in it. What exercises are you interested in? I can try to describe them and throw in some links.

[Chiron]

I know the Kovacs and Kohlman but what are the Cross pull, maltese db press and maltese kips? Is that like a kip up? lol

[cjgatti]

Cross pull (on still rings): Start in an Iron Cross (arms at 90deg to your body) and pull up to a support (arms next to your body).

Kip maltese (on still rings): Here's a video...of a crappy one, but it still shows the skill. The kip is a way of getting to the maltese (going from an inverted hang to the maltese position). In the maltese, you want to be completely horizontal, with your arms straight, and your body level with the rings. For some real strength, watch this guy.

Maltese press (supplemental exs for still rings): Kinda like a fly (lying on your back, arms out to the side), but with your arms closer to your body when the dumbbells are in the lower position to simulate the maltese position.

[cjgatti]

7.27.2007

Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, pike press, hollow support hold (10sec)] (x 1)
- SR: [muscle up x 10, hollow support hold (20sec)] (x 1)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 1)
- SR: [invert (7sec), maltese (7sec), cross (7sec)] (ring belt) (x 2, -22.5#)

- 2 DB lunges (30 x 2, 30# DBs)
- 2 DB single-leg deadlifts (10 x 2 each, 30# DBs)

- HSPU (17 x 1)
- Pullups (15 x 1)

- PB plank hollow hold (1min x 2)
- [Dips (30), pike press, HS hold (30sec)] (x 2)
- Horizontal pullups (12 x 2)

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.3hrs

I did a half-volume (er, modified half-volume) day today. I had to fast for 12 hours for a blood test this morning, and consequently I didn’t sleep well because I was worried about sleep walking and eating something. So, between those two things, I felt pretty crappy all day…well those things and cramming 6 days worth of workouts into the past 4 days didn’t help. But, I got in and things started to feel good and it ended up being a good workout. Thoughts of Jesse Marunde were running through my head during workout today…it’s too bad. RIP Jesse.

I weighed in at 133.1 lbs at the physical this morning. That kinda blew my mind. I haven’t weighed myself in probably 4 months, and I was about 144 lbs at that time. I am definitely the leanest I’ve ever been, and maybe even the strongest I’ve been too. I don’t really do cardio (unless you count 2 mile bike sprints a few times a day between work and other places), so I was really stunned by the weight. That weight though, is more typical of gymnasts my size. So I guess if gymnastics is my goal (which it is right now), that’s a good thing.

I’ll be away for about 10 days or so, out west to go backpacking and camping. I think the rest will do my body good. I think being computerless will be even better for my mind. Have a good week for those who check this.

[cjgatti]

8.8.2007

Strength:
- SR: [kip L, straddle planche (5sec), L, pike press, L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (20sec)] (x 2)
- PB: [straight-straight (1), pike press (3)] (x 2)
- SR: [invert (4sec), maltese (4sec), cross (4sec)] (ring belt) (x 4, -25#)

- 2 DB lunges (30 x 3, 25# DBs)
- HSPU (10 x 3)
- Leg lifts (10 x 3)
- 1 DB single-leg deadlifts (10 x 3 each, 50# DB)
- Pullups (10 x 3)

- [PB plank hollow hold (30sec), situps (10)] (x 2)
- [Dips (40), pike press, HS hold (30sec)] (x 2)
- BO flies, lateral raises (10 each x 2, 5# DBs)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.8 hrs

I got home Tuesday night and was pretty tired, but figure that the sooner I get to the gym, the sooner I’ll get the crappy ‘get the cobwebs’ workout out of the way. I really hate these workouts after a break because I feel so weak. But, the workout went well, and my body felt great (that’s a plus at least).

The trip was good. I went camping for a couple nights and backpacked for about 3 days out in WY. On the days I wasn’t on the trail, I got in some good runs and workouts of pushups, pullups, and leg lifts on playgrounds around the towns we stayed in. My sister said that I look smaller, and I think I have to agree with her considering my weight of 133 before the trip.

[cjgatti]

8.9.2007

HB:
- Warmup
- Quasts
- Kovacs taps
- Stalders, stalder fulls
- Jams

SR:
- Lockarms

Tramp:
- Ballouts
- Ballout rudi

Strength:
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.8hrs

This was the first swing workout in about two weeks due to being away. I don’t try anything spectacular on these workouts, just get in to swing around and get my bearings back. My body felt great and all healed up and skills were pretty good (no real digression).

[cjgatti]

8.10.2007

HB:
- Warmup
- Kovacs – felt good for not doing these in 2 weeks, good distance to catch on 3/7
- Jam work

Strength:
- SR: kip maltese (spotted) (5sec x 5)
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 2)
- SR: cross hold (5sec x 5, bw) – uh, not quite holds, more like slow eccentrics

- PB: straight-straights (2 x 4)
- Maltese DB press (5 w/ 1sec pause, 30# each)
- BB bench (shoulder width) (5 x 2, 165#; 8 x 2, 155#; 12 x 1, 145# drop set to 8 x 1, 135#)

- HS hold (90sec)
- Shoulder prehab

Workout time: 2.25hrs

Pretty good ‘real’ workout today. High bar felt good though the kovacs were a little off, however I’m not worried nor too frustrated with that considering the time off. Strength felt weak, but that’s expected too. Felt good to really workout again.

[cjgatti]

8.12.2007

- SR: [kip L, planche (5sec), L, pike press, L, straddle press, hollow support hold (10sec)] (x 1)
- SR: [muscle up, L, pike press, hs hold (30sec), hollow support hold (20sec)] (x 1)
- 2 DB lunges (30 x 1, 30# DBs)
- PB: straight-straight (2 x 1)
- 2 DB squats (20 x 1, 50# DBs)
- PB: pike press (6 x 1)
- 2 DB SLDL (20, x 1, 50# DBs)
- HSPU (close grip) (12 x 1)
- Pullups (12 x 1)
- Leg lifts (20 x 1)
- HSPU (wide) (12 x 1)
- Rope climb
- PB plank hollow hold (1min x 1)
- BO flies, lateral raises (15 each x 2, 5,8# DBs)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.5 hrs

I was moving all weekend and needed something different to do so I went to the gym. Kinda threw together a full-body workout, one set on everything with some similar exercises. Pretty good workout over all…my strength is coming back.

[cjgatti]

8.13.2007

HB:
- Warmup
- Quasts
- Jams
- Stalders, stalder fulls


SR:
- Lockarms

- 1 arm HS holds (12sec x 5 each, 1 finger assist on both arms) – real hard today

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.9hrs

Kinda had a crappy workout today. Maybe from moving all weekend and the workout yesterday, I don’t know…either way I was pretty dead. That and I felt like I had a rock in my stomach while workout out. Gotta have the bad days to have good days though.

[cjgatti]

8.14.2007

Strength:
- SR: kip maltese (attempt, no spot) (3)
- SR: maltese (ring belt) (4sec x 7, -17.5#)
- SR: cross pull (attempt, ring belt) (1 x 2, -17.5#)
- SR: cross pull (high, ring belt) (4 x 2, -17.5#)
- SR: cross hold (5sec x 3, bw)

- PB: straight-straights (3, 3 (2), 2, 2)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (7, 6, 165#; 9, 8, 155#; 12 x 1, 145# drop set to 8 x 1, 135#)
- Horizontal pullups (10 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.9hrs

Another humbling ring strength workout…still feeling weak from taking time off. I think these workouts are harder on my mind than on my body. Oh well, it’ll come.

[cjgatti]

8.15.2007

Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [kip L, narrow straddle planche (5sec), straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [invert (4sec), maltese (4sec), cross (4sec)] (ring belt) (x 5, -22.5#)

- 2 DB lunges (20 x 3, 30# DBs)
- 1 DB single-leg deadlifts (10 x 3 each, 50# DB)
- [leg lifts (10), tuck lifts (10)] (x 3)

- HSPU (12 x 3)
- Rope climb (1 x 3)

- PB plank hollow hold (40sec x 3)
- [Dips (45), pike press, HS hold (30sec)] (x 1)
- Horizontal pullups (10 x 3)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.9hrs

Workout was a little better this morning; the rings stuff was still rough, but everything else felt pretty good (i.e., almost back to normal). I can feel my allergies starting to kick in, so I’m not looking forward to the next few weeks. Oddly enough though, they don’t seem to bother me nearly as much when I’m in the gym. Must be all the chalk clogging up my breathing passages; maybe I should stay in the gym longer.

[cjgatti]

8.16.2007

HB:
- Warmup
- Quasts
- Jams, half tak work
- Double-lays
- Stalders, stalder fulls

SR:
- Lockarms

Strength:
- PB: 1 arm straddle presses (1 x 3 each arm, knuckle assist)
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.75hrs

First real good workout today after coming back. My body felt pretty good and I had a good amount of pep. High bar felt good; I felt more in control of the bar on the technical stuff, rather than the bar controlling me. Made some good progress on the jam and half tak stuff. The 1-arm handstands are getting good and solid.

[cjgatti]

8.17.2007

HB:
- Warmup
- Kovacs – good swing, nice and high though far, caught 1/7
- Dbl-dbl
- Jam work (from giants) – good progress, started doing half-tak turn
- Stalder fulls

Strength:
- SR: kip maltese (spotted) (5sec x 6)
- SR: cross hold (5sec x 6, bw)

- PB: straight-straights (2 x 4)
- Maltese DB press (4, 4, 3, 3 w/ 1sec pause, 35# DBs)
- BB bench (shoulder width) (7 x 2, 165#; 9 x 2, 155#; 12 x 1, 145# drop set to 8 x 1, 135#)
- SR: hollow support hold (30sec x 2)

- HS hold (100sec)
- Shoulder prehab

Workout time: 2.5hrs

Good workout today…feeling more like the workouts before the break. High bar wasn’t too great, but the strength workout was good and made up for high bar. I’ve had limited internet access, so I’m not writing much right now…maybe later.