Gatti's log

[cjgatti]

9.26.2007

Strength:
- SR: [kip L, planche (3sec), L, straddle planche (5sec), hollow support hold (10sec)] (x 4)
- SR: [kip L, pike press, back kip L, straddle press, muscle up L, hollowback] (x 2)
- SR: [kip L, pike press, HS hold (20sec), support hold (20sec)] (x 1)
- SR: [cross pull (3), cross hold (3sec)] (ring belt) (x 4, -30#)
- SR: maltese (ring belt) (10sec x 3, -30#)

- 2 DB Bulgarian split squats (10 each x 3, 25# DBs)
- 2 DB single-leg deadlifts (10 each x 3, 30# DBs)
- Leg lifts (10 x 2, 5# ankle weights)

- HSPU (15, 14, 11)
- Pullups (10, 9, 8, 6)
- Physioball hollow hold (40sec x 2)
- Physioball side holds (20sec each x 2)

- HS hold (120sec)
- Shoulder prehab
- Theraband – tricep pushdowns, adduction, extension

Workout time: 1.9hrs

Back into full volume workouts now. I was a little tired heading into the gym this morning, but as usual, I woke up nicely and things were rolling. My strength felt pretty good, and I felt mostly recovered from a semi-light week. That fly was still there too; it was landing on me during the HSPUs and other stuff during the end of the workout.

So, I realized I have a counting problem. I tend to either forget to include, or forget if I’ve counted, the number 14 during exercises, either for reps or time. For example, I would count rep 13 and then jump to 15; or I would get to rep 17 or so, and wonder if I counted rep 14. So I typically end up throwing in another rep or second to the set, just in case I missed it. Some would wonder why I am doing 14 reps…I guess that’s another topic.

[gregl515]

I don't know much about the gymnastic moves, but I think I know what a Maltese is and that is tough.

[cjgatti]

Originally Posted by gregl515

I don't know much about the gymnastic moves, but I think I know what a Maltese is and that is tough.

Here's a picture of a maltese (I think...I've never attached something here before); the guy doing it is Jordan Jovtchev...a dominant ring guy througout the world for many years. Some people have 'natural' maltese strength, where it's not that hard of a skill for them. But, I'm not quite one of those. I guess I have more natural inverted cross strength (like an upside down cross on rings). I tested some out the other day just playing around and held some for a few seconds.

[cjgatti]

9.27.2007

- Random swing/strength PB sequences
- Random swing/strength SR sequences

- HS hold (120sec)
- Shoulder prehab
- Foam roller (glutes, legs)

Workout time: 1.2hrs

Another light day, although I think I did a little more than last week…so it wasn’t as light as I planned. Still, it felt good to get moving and swing around.

[cjgatti]

9.28.2007

HB:
- Warmup
- Quasts
- Kovacs – the taps and swing were a little off today, but I could play with the release to make them good to catch; caught 5/6, triple timer out of 2
- Double quast timer – kinda dead today, not so good
- 1 arm geinger – caught 2/2; second one from 1 arm giant
- Quast to 1 arm geinger – first quast was good and square and set the geinger up well, although I didn’t catch (just testing out the combo); the second one was really crooked…so I landed the geinger on the bar…fun

Strength:
- SR: maltese (spotted) (4sec x 10)
- SR: cross hold (5sec x 5, bw)
- SR: cross hold (ring belt) (5sec x 4, -5#)

- PB: [straight-straights (2), pike press (3)] (x 4)
- Maltese DB press (3 x 6 w/ 4sec pause, 35# DBs)
- DB bench press (15 x 1, 28 x 1, 50# DBs)

- HS hold (120sec)
- Shoulder prehab
- Theraband – tricep pushdowns, adduction, extension

Workout time: 2.75hrs

I was kinda hoping for another really good Friday workout like last week, but that didn’t happen so much. Toward the end of the day at work, I definitely started crashing. Once I got to the gym, I mustered up some good energy…but it wasn’t natural like last week. High bar was okay. It’s good that I can play with the kovacs when things don’t feel perfect and still catch most of them. The quast the geinger combo is cool—but not to so much when you land on the bar—maybe next time. Strength felt pretty good. I tested out the maltese by myself a little, and I’m almost there. I guess that’s my goal for the remainder of this year—a solid maltese, which I’ve never really had before.

[cjgatti]

9.29.2007

Strength:
- SR: [kip L, planche (4sec), hollow support hold (10sec)] (x 5)
- SR: [kip L, straddle planche (6sec), hollow support hold (10sec)] (x 3)
- SR: [kip L, pike press, back kip L, straddle press, muscle up L, hollowback] (x 1)
- SR: [cross pull (4), cross hold (3sec)] (ring belt) (x 3, -30#)
- SR: maltese (ring belt) (10sec x 3, -30#)

- front squats (5 x 3, 145#)
- Thumbless deadlifts (5 x 3, 225#)
- Push press (3 x 3, 135#)
- BO rows (5 x 3, 135#)

- HSPU (really deep ROM) (10 x 4)
- Chinups (pause at top) (10 x 4)

- HS hold (120sec)
- Shoulder prehab
- Theraband – tricep pushdowns, adduction, extension

Workout time: 2.1hrs
Ice: left heel

Pretty good workout today. I wasn’t too dead from yesterday, which was nice. I realized my grip strength, especially towards my ring and pinky fingers, is quite weak. I had both of my ulnae shortened a few years ago and I have plates in there now, and I don’t think my forearm/grip strength has ever recovered. And, I think it’s the limiting factor in gaining upper body strength right now. So I’ll focus on that for a little while and see where it takes me.

[gregl515]

Those workouts must be exhausting given the length and seeming upper body focus.

[cjgatti]

Originally Posted by gregl515

Those workouts must be exhausting given the length and seeming upper body focus.

Yeah, but you want to know what's even more exhausting? Logging the workouts. Seriously, for the last 5 or 6 weeks I was kinda burnt out in terms of logging my workouts here. I've still been in the gym 6 or 7 days a week, but got busy and just needed a break from logging. From now on, I might have a more general log or an update now and then.

[cjgatti]

11.09.2007

HB:
- Kovacs
- Double lays (triple timers)
- Stalder hop half-turns

Strength:
- SR: malteses
- SR: crosses
- SR: maltese presses
- Paralletes: open pike presses
- DB maltese press
- Weighted dips

I haven't done kovacs in a while, but they felt good (caught 1). Strength felt pretty good, though I think I could use a light week soon. Overall, pretty good workout.

[cjgatti]

11.10.2007

Strength:
- Chinups (50, bw)
- HSPU (50, bw)
- Hack sqauts (50, 135#)
- SLDL (50, 135#)
- Pushups (50, bw)
- Horizontal pullups (50, bw)
- 1 arm DB snatch (50, 50#)
- Leg lifts (50)

I felt like doing some work today.

[mel]

Reading your workouts was fascinating to me, almost like reading another language. Some of these are so intriguing. Very cool.

I know the logging can sometimes be time consuming and a little too much, but boy, it keeps me honest and even pushes me a little. Sometimes in the gym, I think "I don't want to write such a wimpy number" LOL. Somehow, the logging everyday helps me stick to the program.

mel

[cjgatti]

11.11.2007

Circuit (x5, no rest):
- 2 DB lunges (20, 20#)
- Leg lifts (10)
- Squats (20, bw)
- Jump rope (1min)
- Handstand hold (1min)
- 1 arm DB snatch (10 each, 25#)

Today was a rest day...so I went to the gym. I'm a little sore from yesterday, but it felt nice to get moving.

Happy Veteran's Day.

[cjgatti]

11.12.2007

Strength:
- SR: cross pulls, crosses, maltese (ring belt)
- PB pike presses
- Rope climbs
- Pullups, chinups

- 3 mi run, ~22:30

I'm trying to do a lighter week this week. Yesterday was pretty successful in that respect; I dropped intensity a little and cut volume almost in half...then threw in the run for something different.

[hard_rox]

And he's back!!

Impressive workouts, as usual. For your 50 rep workout on the 10th, were they all straight sets or did you break them up?

[cjgatti]

Originally Posted by hard_rox

For your 50 rep workout on the 10th, were they all straight sets or did you break them up?

No, I broke them up; somewhere between 2 and 6 sets per exercise. If I could do 50 HSPUs and 50 pullups, I'd me a happy (and strong) man. Something to work towards though...

[cjgatti]

11.13.2007

HB:
- Quasts
- Double layout dismounts
- Stalder half-turns, stalder hop-halves

SR:
- Front lockarms
- Back lockarms
- Swing to invert
- Malteses (spotted)

Little tired today, but had a good workout working on some form and technique stuff.

[cjgatti]

11.14.2007

Strength:
- SR: muscle ups (7 x 2)
- PB: pike presses (7 x 2)
- 2 DB squats (25, 20; 50# DBs)
- Leg lifts (17 x 2)
- Chinups (14, 11)
- HSPU (13, 11)
- 2 DB lunges (30, 20; 30# DBs)
- 1 arm DB snatch (25 x 2; 50# DB)
- HS hold (130sec)

I stuck to 2 sets on everything today, kinda repping out on most things. Pretty good workout overall...satisfying my need to do some work.

[cjgatti]

11.15.2007

AM:

- 1.3mi run, ~8:30 (~6:20 middle mile)
- SS: pushups (50), HS hold (1min)
- stretch, rehab

PM:

- Few turns each on HB, SR, and PB; just swinging around, playing, and getting in some activity

It was kind of a light day, but I felt like getting a quick run/sprint in in the morning. The morning session might have been the quickest I've ever been in and out of the gym...had to get to a 7AM meeting.

[cjgatti]

11.16.2007

HB:
- quasts
- kovacs
- double-layouts/triple timers

Strength:
- SR: maltese (spotted) (5sec x 10)
- SR: cross hold, cross pull, cross hold (spotted) (2sec holds x 4)
- PB: straight-straight, straddle straight-straight, pike press (x 4)
- maltese press on vault boards (4 x 4)
- maltese holds on vault boards (5sec x 8)
- PB: weighted dips (20 x 2, 50#)
- SR: pushups (35 x 2)
- HS hold (130sec)

- 1 game of blind volleyball

I had a pretty good workout yesterday. I thought I was going to be pretty dead and tired, but it turned out okay. I took a lighter week this past week and the strength yesterday was tiring...I wonder if I had built up so much work capacity that I was kinda numb to anything I was doing. I haven't played blind volleyball in a couple years; it was good...we won.