Gokix Never Gives Up with SNS Alcar-500 & Thyrocaps (sponsored)

Page 5 of 9 First ... 34567 ... Last

  1. Quote Originally Posted by gokix811 View Post
    Complexes 4x5 + Core

    DB arm Swings (4x10)
    Reverse Lunges
    BBR
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3..)

    Stacker Planks 3x5
    Push/Pull Planks 3x5
    BW Renegade Rows 2x10
    Lying Leg Raises 7,8


    Tomorrow is leg/squats And I will post that workout here as well.
    That's a more intense workout than a lot of dudes at the gym do! Good for you!!!! I dig it!!! I can't wait to see what you have in store for leg day!!!

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position


  2. Great workout woman! Keep killing it, hope your feeling better. The workout makes me think ur back!
    •   
       


  3. DAY 11

    Dosed thyrocap upon waking and alcar a few hours afterwards. Took another thyrocap pre-wo and will take another alcar with my post wo meal. Will dose again before I go to bed.


    DB Squats
    12x15
    12x15
    12x15
    12x15
    12x15

    BW Bulgarian Squats
    3x10

    Kneel to Stand (R+L each)
    10x10
    10x10

    Lateral Lunges
    10x10
    10x10
    10x10
    10x10

    BB Calf Raises
    70x12
    70x12
    70x12


    My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

    I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!

  4. Quote Originally Posted by gokix811
    DAY 11

    Dosed thyrocap upon waking and alcar a few hours afterwards. Took another thyrocap pre-wo and will take another alcar with my post wo meal. Will dose again before I go to bed.

    DB Squats
    12x15
    12x15
    12x15
    12x15
    12x15

    BW Bulgarian Squats
    3x10

    Kneel to Stand (R+L each)
    10x10
    10x10

    Lateral Lunges
    10x10
    10x10
    10x10
    10x10

    BB Calf Raises
    70x12
    70x12
    70x12

    My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

    I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!
    I have an idea about your squat issue. Will get back to you in a bit about to hit the gym

  5. Quote Originally Posted by Valdez View Post
    That's a more intense workout than a lot of dudes at the gym do! Good for you!!!! I dig it!!! I can't wait to see what you have in store for leg day!!!

    - Valdez
    Aww shucks you're going to make me blush! Leg day posted. Squats and deads are going to each get a different day.

    Quote Originally Posted by msrider View Post
    Great workout woman! Keep killing it, hope your feeling better. The workout makes me think ur back!

    Yep,the past week has been pretty weird no doubt about it! Thanks for the support!
    •   
       


  6. Quote Originally Posted by Lukef2000 View Post
    I have an idea about your squat issue. Will get back to you in a bit about to hit the gym
    Have a kick ass workout! I'll be twiddling my thumbs in the meantime.

  7. Quote Originally Posted by gokix811 View Post
    DAY 11

    Dosed thyrocap upon waking and alcar a few hours afterwards. Took another thyrocap pre-wo and will take another alcar with my post wo meal. Will dose again before I go to bed.


    DB Squats
    12x15
    12x15
    12x15
    12x15
    12x15

    BW Bulgarian Squats
    3x10

    Kneel to Stand (R+L each)
    10x10
    10x10

    Lateral Lunges
    10x10
    10x10
    10x10
    10x10

    BB Calf Raises
    70x12
    70x12
    70x12


    My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

    I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!
    Increased sweat more than normal maybe?! Do you think your energy expenditure is increasing?

    I said I couldn't wait until leg day and I wasn't disappointed. You are not a pink DB and machine girl THANK GOD!!!

    How long have you been doing squats and how low do you go? You can also try Smith Squats with just the bar a few cycles to help build up any weak spots. The reason I ask is so you can start getting that weight up. I know general thought for women is light weights high reps BUT I'm here to tell you that's bull **** especially on compound lifts (like squats). I know, I know crazy right?

    Show me a chick with a nice firm round booty and great stems and I'm willing to bet that she incorporates heavy squats my two cents!

    Quote Originally Posted by gokix811 View Post
    Aww shucks you're going to make me blush! Leg day posted. Squats and deads are going to each get a different day.
    Smart girl they should be split like that IMO!

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  8. Quote Originally Posted by Valdez View Post
    Increased sweat more than normal maybe?! Do you think your energy expenditure is increasing?

    I said I couldn't wait until leg day and I wasn't disappointed. You are not a pink DB and machine girl THANK GOD!!!

    How long have you been doing squats and how low do you go? You can also try Smith Squats with just the bar a few cycles to help build up any weak spots. The reason I ask is so you can start getting that weight up. I know general thought for women is light weights high reps BUT I'm here to tell you that's bull **** especially on compound lifts (like squats). I know, I know crazy right?

    Show me a chick with a nice firm round booty and great stems and I'm willing to bet that she incorporates heavy squats my two cents!



    Smart girl they should be split like that IMO!

    - Valdez
    I had been doing squats regularly because I started out with 5x5 then switched to higher reps. I messed up my hips squatting around July or so and have had to lay off squats and deadlift for a while. I've only recently started to incorporate them back into my workouts. My 1rm for squat was like 140 and that was around July.

  9. First off kix a couple questions. How low are you going when you squat? Try to go to at least parallel and try not to roll on to your toes. Always try and drive up with your heels. If you don't go to parallel you put a lot more strain on the tendons in your knees.
    Where are you positioning the dumbbells?? At your sides? Or wide stance with them in between your legs?? With dumbbell squats I either position the dumbbells in a front squat position as this shifts your centre on gravity or I use a sumo stance with a single heavy DB between my legs. When I was having knee issues ( strain on my supra patella tendon ) I used to do forward foot position wall squats, going down to parallel with just my body weight and this builds up your tendon strength.
    Hope this helps you

  10. Quote Originally Posted by Lukef2000 View Post
    First off kix a couple questions. How low are you going when you squat? Try to go to at least parallel and try not to roll on to your toes. Always try and drive up with your heels. If you don't go to parallel you put a lot more strain on the tendons in your knees.
    Where are you positioning the dumbbells?? At your sides? Or wide stance with them in between your legs?? With dumbbell squats I either position the dumbbells in a front squat position as this shifts your centre on gravity or I use a sumo stance with a single heavy DB between my legs. When I was having knee issues ( strain on my supra patella tendon ) I used to do forward foot position wall squats, going down to parallel with just my body weight and this builds up your tendon strength.
    Hope this helps you
    I'm hitting parallel but don't go beyond that since it starts to agitate the hip area. The dumbbells were at my side but it does kinda get in the way and I end up flaring them out a bit. I will try putting them in a front squat position to see if that helps. I've done sumo stance before and it's less stress on the knees. I guess I need to build up my strength again! How long do you hold the wall squats for?

  11. Quote Originally Posted by gokix811

    I'm hitting parallel but don't go beyond that since it starts to agitate the hip area. The dumbbells were at my side but it does kinda get in the way and I end up flaring them out a bit. I will try putting them in a front squat position to see if that helps. I've done sumo stance before and it's less stress on the knees. I guess I need to build up my strength again! How long do you hold the wall squats for?
    I find if the dumbbells are at your side then you have to use a narrower stance, personal preference but I'm not a fan. Try playing around with the positioning of the dumbbells like I said before and see if that helps. Db front squats are killer. If all else fails go back to sumo squats for awhile to help build up your strength again.
    On your wall squats hold for a two count at the bottom and make sure they are a slow and controlled reps.

  12. Quote Originally Posted by Lukef2000 View Post
    I find if the dumbbells are at your side then you have to use a narrower stance, personal preference but I'm not a fan. Try playing around with the positioning of the dumbbells like I said before and see if that helps. Db front squats are killer. If all else fails go back to sumo squats for awhile to help build up your strength again.
    On your wall squats hold for a two count at the bottom and make sure they are a slow and controlled reps.
    Just to clarify you mean something like this?

    http://www.ironfit.us/wp-content/upl...allSquatV1.jpg

  13. Quote Originally Posted by gokix811

    Just to clarify you mean something like this?

    http://www.ironfit.us/wp-content/upl...allSquatV1.jpg
    No you put your back flat against the wall with a forward foot position. You want your feet forward enough so that at the bottom of the movement all of your back surface is still on the wall.

  14. DAY 12

    Dosed 3 thyrocaps and alcar. Day off for me and I'm glad because I've got major doms in my quads. Tomorrow will be some sort of light cardio.

  15. Quote Originally Posted by gokix811 View Post
    DAY 12

    Dosed 3 thyrocaps and alcar. Day off for me and I'm glad because I've got major doms in my quads. Tomorrow will be some sort of light cardio.
    Sounds good gokix! I was planning on doing some cardio tomorrow as well ,but luckily it is closing early tomorrow so i probably wont make it

    Serious Nutrition Solution ~~

    mw at seriousnutritionsolutions dot com
    mike at competitiveedgelabs dot com


  16. Quote Originally Posted by mw1 View Post
    Sounds good gokix! I was planning on doing some cardio tomorrow as well ,but luckily it is closing early tomorrow so i probably wont make it
    New gym location opened about 3/4 mile from my house & it's 24hr. I have no excuses to miss cardio anymore. It's a love/hate thing
    Serious Nutrition Solutions Representative

  17. You don't need a stinkin gym for no cardio!!!!!!!

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  18. Quote Originally Posted by Valdez View Post
    You don't need a stinkin gym for no cardio!!!!!!!

    - Valdez
    Not all of us have toe shoes bro......








    Yeah, I'm never letting that go man lmao.
    Serious Nutrition Solutions Representative

  19. Quote Originally Posted by mw1 View Post
    Sounds good gokix! I was planning on doing some cardio tomorrow as well ,but luckily it is closing early tomorrow so i probably wont make it
    Quote Originally Posted by Distilled Water View Post
    New gym location opened about 3/4 mile from my house & it's 24hr. I have no excuses to miss cardio anymore. It's a love/hate thing
    mw1 & DW, guess what day it is!!!?? CARDIO DAY!!!



  20. Happy New Year everyone!! Whatever you end up doing be safe! See you in 2013!

  21. Hello woman

  22. DAY 13

    Just cardio today. Dosed 3 thyrocaps and 3 alcar.

    DAY 14

    Dosed 2 thyrocaps and 1 alcar pre-wo. Will dose another thyrocap and alcar before my post wo meal and another alcar before bed. Now onto my workout, the 1st workout of the New Year and it went splendidly.

    OHP
    30x5
    40x5
    50x3** PR
    50x3*
    40x5

    Sumo DL
    70x5
    90x5
    110x5
    130x5
    140x5
    150x3

    RDL

    70x10
    90x10
    100x9** PR
    90x10

    Wide Stance GM

    30x10
    30x10

    Stability Ball Reverse Hyperextensions

    3x10

    12 min cool down walk

    Probably the best workout I've had in a while! I set 2 PR's for OHP and RDL and even managed to do a 2nd PR set for OHP! My quads have been stiff as a board for the past few days after squats so I figured today would end up being a light day. I wasn't expecting Pr's at all! But I kept adding plates and was able to bang out rep after rep and I felt a lot stronger today despite the DOMs.

  23. DAY 15

    Dosed 2 thyrocaps and 2 alcar. Will dose another thyrocap and alcar before bedtime. Weight is steadily climbing back down to where it was before the holidays.


    Complexes

    Arm Swings (4x10)
    Suitcase Arm Swings (4x8)
    Reverse Lunges (4x5)
    Hang Clean + Press (4x5)
    Mountain Climbers 4x10 (1,2,3..)

    Stacker Planks 3x5
    Push/Pull Planks 3x5
    Twist Plank 2x5
    Renegade Rows 2x5
    Lying Leg Raises 10,10
    BB Hip Thrusts 30lbs 3x10,15,15

    My lower back is killing me after yesterday's workout. I stretched it out post wo but didn't think I needed to do anything further because I felt fine until I woke up this morning. Further irritated during suitcase arm swings and renegade rows. I think I started off too heavy with the side arm swings as well (20lbs each side) so I will lower the weights next time.

  24. Quote Originally Posted by gokix811 View Post
    DAY 15

    Dosed 2 thyrocaps and 2 alcar. Will dose another thyrocap and alcar before bedtime. Weight is steadily climbing back down to where it was before the holidays.


    Complexes

    Arm Swings (4x10)
    Suitcase Arm Swings (4x8)
    Reverse Lunges (4x5)
    Hang Clean + Press (4x5)
    Mountain Climbers 4x10 (1,2,3..)

    Stacker Planks 3x5
    Push/Pull Planks 3x5
    Twist Plank 2x5
    Renegade Rows 2x5
    Lying Leg Raises 10,10
    BB Hip Thrusts 30lbs 3x10,15,15

    My lower back is killing me after yesterday's workout. I stretched it out post wo but didn't think I needed to do anything further because I felt fine until I woke up this morning. Further irritated during suitcase arm swings and renegade rows. I think I started off too heavy with the side arm swings as well (20lbs each side) so I will lower the weights next time.
    Bad ass work out kix!!!! Hang clean and press?! **** yea

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  25. DAY 16

    Dosed 1 thyrocap pre-wo and 1 alcar post wo. Will dose another thyrocap and alcar before bed. I'm going to keep my doses to 2x a day instead of 3x a day and that should last me right to the end of January.


    BBR
    52x10
    57x10
    57x10

    Reverse Grip BBR
    52x10
    52x10
    52x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x12
    17x12
    17x10

    DB Pull Over
    3x10 with 12lbs

    Inverted Rows
    8,5,5

    Wide Grip Inverted Rows
    5,4,5

    Pretty good workout. Low end on the inverted rows though. Lower back felt a little sore when I bent down to pick up the bar for Rows but not as bad as yesterday.
  •   

      
     

Similar Forum Threads

  1. Replies: 116
    Last Post: 12-18-2012, 06:40 PM
  2. Inspiration to others - .never give up
    By The Matrix in forum Male Anti-Aging Medicine
    Replies: 4
    Last Post: 02-04-2012, 01:30 AM
  3. Flaweds Cuttin it UP with Alpha T2 and extras (half sponsored)
    By FlawedGrunt in forum Supplement Logs
    Replies: 252
    Last Post: 12-30-2011, 09:05 AM
  4. LaneAnders Has Delicious Burps With SNS & RK-500
    By laneanders in forum Supplement Logs
    Replies: 41
    Last Post: 09-25-2011, 12:08 AM
  5. Irish Cannon Teams-Up with LG Science's T-911! (Sponsored)
    By Irish Cannon in forum Supplement Logs
    Replies: 722
    Last Post: 07-25-2011, 11:37 PM
Log in
Log in