Carbed Up and Dangerous - SNS Glycophase (+Focus XT) LOG

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    Quote Originally Posted by McCrew530 View Post
    Or does the Beauty need a Beast
    Since you mentioned it...

    Squats do a booty good.

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    what ugly shoes she has...
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    Ya but look at that butt
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    Quote Originally Posted by GeekPoop View Post
    what ugly shoes she has...
    Haha let's see yours then.

    Quote Originally Posted by Sean1332 View Post
    Ya but look at that butt
    This was my first impression as well.
    Squats do a booty good.
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    2nd glycophase down. I love cereal.

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    Squats do a booty good.
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    Congrats on the PR! Killin it!
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    Cereal and Pr's,this is for sure my kind of log!
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    Quote Originally Posted by gokix811 View Post
    Haha let's see yours then.
    This was my first impression as well.
    when I get off of work, I'm going to upload my pumas and nikes. Watch out... they're pretty cool.

    congrats on PR as well! If you don't mind me asking, whats all your lift PRs?
    Quote Originally Posted by gokix811 View Post
    2nd glycophase down. I love cereal.

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    What type of sorcery is this?
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    WED

    AM: 30 min walk
    Tuneage: You Made It Weird with Pete Holmes (seriously hilarious podcast for those wondering)

    PM:

    Band Pull Aparts on Foam Roller
    2x40

    DB Floor Press
    3x12

    DB floor press Iso hold
    3x10

    DB Fly
    3x10

    Band Assisted Negative Pull/Chin up
    5 wide grip
    5 narrow grip
    5 chins

    1 arm BBR
    2x15

    Focus XT helped me power through today's workout. Went from blah to motivated. Substituted bent over rows with negative band assisted pull/chin ups and my lats have never felt more activated. Based on that I think I will continue to do them.

    Gym Blooper of the day: I was warming up and doing shoulder rotations with a resistance band when it it flew off the hook handle attached on the squat stand and whipped me right in the back. I was having flashbacks of that scene from Roots. Ouch.
    Squats do a booty good.
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    Quote Originally Posted by 804 View Post
    Congrats on the PR! Killin it!
    Thank you 804

    Quote Originally Posted by Mack411 View Post
    Cereal and Pr's,this is for sure my kind of log!
    That seems to be the theme so far

    Quote Originally Posted by GeekPoop View Post
    when I get off of work, I'm going to upload my pumas and nikes. Watch out... they're pretty cool.

    congrats on PR as well! If you don't mind me asking, whats all your lift PRs?

    What type of sorcery is this?
    I will try to prepare myself for the coolness that awaits. Lol, it is a bowl of Fiber One Chocolate cereal. The wizardry part is that it's only 80 calories per serving and I usually scarf down 2 servings. Nom nom.

    Never PR'd on bench so I can't comment on that.

    Front squat - 135x1
    Back squat - 155x1
    Deadlift - 200x1
    Sumo - 205x1
    Bent Over BBR - 115x2

    And yours GeekPoop?
    Squats do a booty good.
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    Damn kix ur really moving some iron. Good job. Im impressed.
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    Quote Originally Posted by gokix811 View Post
    WED

    AM: 30 min walk
    Tuneage: You Made It Weird with Pete Holmes (seriously hilarious podcast for those wondering)

    PM:

    Band Pull Aparts on Foam Roller
    2x40

    DB Floor Press
    3x12

    DB floor press Iso hold
    3x10

    DB Fly
    3x10

    Band Assisted Negative Pull/Chin up
    5 wide grip
    5 narrow grip
    5 chins

    1 arm BBR
    2x15

    Focus XT helped me power through today's workout. Went from blah to motivated. Substituted bent over rows with negative band assisted pull/chin ups and my lats have never felt more activated. Based on that I think I will continue to do them.

    Gym Blooper of the day: I was warming up and doing shoulder rotations with a resistance band when it it flew off the hook handle attached on the squat stand and whipped me right in the back. I was having flashbacks of that scene from Roots. Ouch.
    I once set up in the reverse hyper thing thinking both my feet were "locked" in... I did a front flip off the machine onto the floor. I felt super cool
    Quote Originally Posted by gokix811 View Post
    Thank you 804



    That seems to be the theme so far



    I will try to prepare myself for the coolness that awaits. Lol, it is a bowl of Fiber One Chocolate cereal. The wizardry part is that it's only 80 calories per serving and I usually scarf down 2 servings. Nom nom.

    Never PR'd on bench so I can't comment on that.

    Front squat - 135x1
    Back squat - 155x1
    Deadlift - 200x1
    Sumo - 205x1
    Bent Over BBR - 115x2
    Oh ok, jw because your lifting style / layout seems kinda like a PLing scheme

    Here's my wizard shoes as promised...


    [URL=http://imageshack.us/photo/my-images/585/zjff.jpg/]
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    Quote Originally Posted by wicked442 View Post
    Damn kix ur really moving some iron. Good job. Im impressed.
    I'm trying to build a more solid foundation before attempting 1RMs. Thanks!

    Quote Originally Posted by GeekPoop View Post
    I once set up in the reverse hyper thing thinking both my feet were "locked" in... I did a front flip off the machine onto the floor. I felt super cool

    Oh ok, jw because your lifting style / layout seems kinda like a PLing scheme

    Here's my wizard shoes as promised...


    [URL=http://imageshack.us/photo/my-images/585/zjff.jpg/]
    Nice! You came through. Reeboks are my go-to shoe. Not quite barefoot but it offers great support and feels like I'm walking on clouds compared to my old Nike's. I've been experimenting with split routines. I don't follow a program, and honestly, it's intuitive training more than anything. Therefore, rep ranges and volume change depending on my mood that day. I'm all over the place.
    Squats do a booty good.
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    FRI

    AM: 30 min walk

    Good Mornings
    20x10
    45x10
    60x10
    75x10

    Sumo DL
    110x5
    135x4
    135x5
    135x5
    135x3
    155x1

    SLDL
    80x10x10x10

    Single Legged Glute Bridge
    2x10

    DB Goblet Squats
    20x10
    40x10
    40x10

    Stability Ball Reverse Hypers
    2x15

    Plank
    2x30sec

    Not my best DL session to date. Lower back gave out pretty early so I was struggling with sumo. 3rd set was my best set and decided to attempt a single which also felt a bit off. Ended it there and went onto SLDL. Legs feeling pretty weak today as well. Blah. In other news, enjoying Glycophase so far. Experiencing minimal bloat after carb meals so thumbs up for that!
    Squats do a booty good.
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    Nice workout girl! Those sumo dead numbers are impressive! Check you out!
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    Quote Originally Posted by 804 View Post
    Nice workout girl! Those sumo dead numbers are impressive! Check you out!
    They are a bit on the lower end. In fact I've pulled more but I'm dropping it down to focus more on form. Just ran out of gas in the tank early today.
    Squats do a booty good.
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    I hope that back gets better for you quick!
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    Quote Originally Posted by Sean1332 View Post
    I hope that back gets better for you quick!
    Thanks Sean. My back is fine but my form is kind of inconsistent at the moment. :\
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Thanks Sean. My back is fine but my form is kind of inconsistent at the moment. :\
    Time to start creepin on some Dan Green videos!
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    Quote Originally Posted by Sean1332 View Post
    Time to start creepin on some Dan Green videos!
    Haha Dan is a beast. His stance is pretty wide though, much wider than mines.
    Squats do a booty good.
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    Whatever width works for you. Good lookin session ya had though
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    Quote Originally Posted by Sean1332 View Post
    Whatever width works for you. Good lookin session ya had though
    Thanks! And good lookin avi there
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    FRI

    AM: 30 min walk

    Good Mornings
    20x10
    45x10
    60x10
    75x10

    Sumo DL
    110x5
    135x4
    135x5
    135x5
    135x3
    155x1

    SLDL
    80x10x10x10

    Single Legged Glute Bridge
    2x10

    DB Goblet Squats
    20x10
    40x10
    40x10

    Stability Ball Reverse Hypers
    2x15

    Plank
    2x30sec

    Not my best DL session to date. Lower back gave out pretty early so I was struggling with sumo. 3rd set was my best set and decided to attempt a single which also felt a bit off. Ended it there and went onto SLDL. Legs feeling pretty weak today as well. Blah. In other news, enjoying Glycophase so far. Experiencing minimal bloat after carb meals so thumbs up for that!
    If you're trying to increase DL #, you don't want to lead with a good mornings or anything else really. I mean BBing wise its fine, but PLing wise ... nope!

    When I was into PLing and DLing, my session would look like this...

    DL triples until 70-80% attempted 1RM
    I would switch to singles all the way up to 90% than I'd hit the 1RM I was attempting.
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    365 x 3
    405 x 1
    455 x 1
    495 x 1
    545 x 1was my exact session when I hit my PR -edited cuz i forgot my old damn PR haha

    I'd folllow it up with some type of hamstring exercise, usually GHR or leg curls, sometype of pullup or row variant, and than hyper extensions.

    I don't know how often you DL, but if you're trying to get some good #'s, usually 1x a month is enough. CNS gets alll fried if you do it too much and you just feel "off".

    But otherwise good session
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    Quote Originally Posted by GeekPoop View Post
    If you're trying to increase DL #, you don't want to lead with a good mornings or anything else really. I mean BBing wise its fine, but PLing wise ... nope!

    When I was into PLing and DLing, my session would look like this...

    DL triples until 70-80% attempted 1RM
    I would switch to singles all the way up to 90% than I'd hit the 1RM I was attempting.
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    365 x 3
    405 x 1
    455 x 1
    505 x 1 was my exact session when I hit my PR

    I'd folllow it up with some type of hamstring exercise, usually GHR or leg curls, sometype of pullup or row variant, and than hyper extensions.

    I don't know how often you DL, but if you're trying to get some good #'s, usually 1x a month is enough. CNS gets alll fried if you do it too much and you just feel "off".

    But otherwise good session
    Thanks GP And you're one strong mofo! Yeah, I wanted to start warm ups by activating my posterior chain so that's why I started with good mornings. I agree it's not efficient when trying to put up big numbers/attempting 1RM but I'm sticking with 135 until I'm more confident in my form.

    Trying to keep today a lower carb day because I indulged a bit yesterday. Jogged for 30 minutes earlier this morning. Not sure I will get in a workout later since I'm on babysitting duty.

    My lil cousin Rich aka Cry face. He's finally asleep -_-

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    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Thanks GP And you're one strong mofo! Yeah, I wanted to start warm ups by activating my posterior chain so that's why I started with good mornings. I agree it's not efficient when trying to put up big numbers/attempting 1RM but I'm sticking with 135 until I'm more confident in my form.

    Trying to keep today a lower carb day because I indulged a bit yesterday. Jogged for 30 minutes earlier this morning. Not sure I will get in a workout later since I'm on babysitting duty.

    My lil cousin Rich aka Cry face. He's finally asleep -_-

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    Im just trying to look like a baloon animal now lol.

    You could try a lot of stretching movements with a good hold (20-30secs) before trying to DL. Make sure the stretching session lengthy and you should have a good sweat worked up prior to starting. Give that a whirl next time!

    Give that kid some of that chocolate cereal, he'll be out like a light!
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    Quote Originally Posted by GeekPoop View Post
    Im just trying to look like a baloon animal now lol.

    You could try a lot of stretching movements with a good hold (20-30secs) before trying to DL. Make sure the stretching session lengthy and you should have a good sweat worked up prior to starting. Give that a whirl next time!

    Give that kid some of that chocolate cereal, he'll be out like a light!
    Bulking?

    Yeah I do lots of stretching, foam rolling, lacrosse/tennis ball mashing. It is practically a workout in itself lol.

    Lol the chocolate cereal is mine The only thing that calmed his wailing was me rocking him back and forth outside singing 'raindrops falling on your head' ...for 15 minutes. Dude is picky and I'm tired.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Bulking?

    Yeah I do lots of stretching, foam rolling, lacrosse/tennis ball mashing. It is practically a workout in itself lol.

    Lol the chocolate cereal is mine The only thing that calmed his wailing was me rocking him back and forth outside singing 'raindrops falling on your head' ...for 15 minutes. Dude is picky and I'm tired.
    Almost always! MN is cold all year round

    hmm... I'll stick to dogs and cats haha!
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    Quote Originally Posted by GeekPoop View Post
    Almost always! MN is cold all year round

    hmm... I'll stick to dogs and cats haha!
    Haha yeah it is. I don't envy your winters.
    Squats do a booty good.
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    SUN

    1 scoop of Focus XT Cotton Candy for breakfast/pre-wo:

    BB Hang Snatch
    20x10
    30x5
    30x5
    30x5

    DB Single Arm Hang Clean + press
    15x10
    20x10
    20x8
    20x8

    Band Assisted Negative Pull/ Chin ups
    Pull ups - 4x3
    Chin Ups - 2x3

    Tire Flips - 25 total
    Last 10 flips
    - 5 flips + 10 up downs
    - 5 flips + 10 yd side plank walk

    Hill Sprints
    3 x 40 yds

    Messed around with hang snatches today. New to the movement, love it, but not very good at it yet. Negative rb chin/pull ups torch my back for days. As you can see in the video, that's the shortest bar I can hang the RB from and I'm too friggin short/weak so I can barely get my chin over the bar. Did the best that I could. Tires had water in them from last night. My pants were soaked afterwards. Had company over so I made Sunday dinner. Popped 1 glycophase so I could enjoy some pasta

    Squats do a booty good.
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    Squats do a booty good.
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    Good ol tire flips, I remember the days. I can't wait until it cools off down here so I can do some work outside. Hella Jealous right now!
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    Cotton Candy focus XT = Breakfast of champions
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    MON

    1 scoop Focus XT

    Box Squats
    70x10
    90x10
    110x10
    135x10
    150x5
    170x4
    190x2
    205x1

    Box Jumps

    3x3

    DB Skipping Jump Lunge (5lb db)
    3x10

    DB Single Legged RDL
    20x10
    20x10

    Swiss Ball Hypers
    3x20

    Plank
    2x30 sec

    Jump Rope Skip
    3 rounds - 2 min on, 1 min off

    Wanted to focus more on high volume today but training was going so smoothly. I decided to keep going and attempt a 1 rm on box squats for S&G. Proud of the number I put up. Kept the rest of the workout fast paced with short rests. Cardio was rough afterwards but I got in 3 rounds and now I want to eat and K.O.
    Squats do a booty good.
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    Quote Originally Posted by Nooshefx View Post
    Good ol tire flips, I remember the days. I can't wait until it cools off down here so I can do some work outside. Hella Jealous right now!
    Awesome! Another tire flippin buddy

    Quote Originally Posted by 804 View Post
    Cotton Candy focus XT = Breakfast of champions
    You know it
    Squats do a booty good.
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    Awesome squat, Gokix!
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Quote Originally Posted by Sean1332 View Post
    Awesome squat, Gokix!
    Thanks Sean! P.S. I'm posting this from my computer chair. Ha ha.
    Squats do a booty good.
  37. Diamond Member
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    Quote Originally Posted by gokix811 View Post
    Thanks Sean! P.S. I'm posting this from my computer chair. Ha ha.
    You're not cool if your not posting while in a bathtub! Geez
    Controlled Labs Board Rep
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    Quote Originally Posted by Sean1332 View Post
    You're not cool if your not posting while in a bathtub! Geez
    Now you tell me!
    Squats do a booty good.
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    Nice work going on here girl,I expected nothing less!
    SERIOUS NUTRITION SOLUTIONS
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    TUES

    1 scoop Focus XT

    Pendlay rows
    60x10
    60x10
    70x8
    70x6

    1 arm BBR
    15,15,15,15

    Band Pullaparts on Foam Roller
    50
    30

    Jump Rope Skipping - 5 rounds
    2 min on, 1 min off

    Nothing amazing about today's workout. Biceps are sore, shoulders are tight, and major butt doms so not a lot of heavy lifting today.
    Squats do a booty good.
  

  
 

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