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

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    Quote Originally Posted by Sean1332 View Post
    You're not cool if your not posting while in a bathtub! Geez
    Sean is trying to get you electrocuted.

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    Major butt doms
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    Great lower position and leg drive on those tire flips kiddo.
    Winning & kickin' it hard on your W/O's, good strong stuff...!
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    Quote Originally Posted by PaulBlack View Post
    Great lower position and leg drive on those tire flips kiddo.
    Winning & kickin' it hard on your W/O's, good strong stuff...!
    Thanks PB! Not too bad for someone who could barely lift the same tire 3 months ago. Glad to have ya here.
    Squats do a booty good.
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    THURS

    Front Squat
    45x10
    70x10
    80x10
    80x10*snatch grip
    80x10*snatch grip
    90x10

    Back Squat
    90x10
    100x10
    100x10
    100x10

    Foot Elevated Lunge (20lb bar) w/Wall Sit (SS)
    10 x 30sec
    10 x 30sec

    Up Downs - 5 rounds, 1 minute rest
    8,8,8,8,8 = 40 total

    Note: Felt a bit bloated & gassy after taking Focus XT today. Not sure why, but that's the first time that's happened.

    Does anyone else's shoulders get really fatigued during front squats? I have to switch grips and often times it's my shoulders that want to give out before my legs do. High rep squats finished. 100 reps total. Hips were good today. Last set of front squats were not pretty. Took multiple breaths between each rep as I got closer to 10. For back squats I focused on keeping my chest up for every rep and I think I succeeded there. Last set was hard. Re-racked the bar after 2 reps because my foot position was off and left hammie felt tight out of the hole. Walked away for a few minutes, came back and finished the rest of the set with no probs. Switched jump rope finisher with up downs. Hated my life for about 5 minutes. Tonight's dinner will be homemade pizza with a side of Glycophase.
    Squats do a booty good.
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    Quote Originally Posted by Nooshefx View Post
    Sean is trying to get you electrocuted.
    Is that true?!

    Quote Originally Posted by Mack411 View Post
    Major butt doms
    Feels like I'm sitting on rocks some days.
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    Post workout eats:

    Homemade pizza with honey wheat tortilla, four cheese sauce, ff cheese, mozz cheese, chicken and broccoli
    Bowl of fiber one

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    Quote Originally Posted by gokix811 View Post
    THURS

    Front Squat
    45x10
    70x10
    80x10
    80x10*snatch grip
    80x10*snatch grip
    90x10

    Back Squat
    90x10
    100x10
    100x10
    100x10

    Foot Elevated Lunge (20lb bar) w/Wall Sit (SS)
    10 x 30sec
    10 x 30sec

    Up Downs - 5 rounds, 1 minute rest
    8,8,8,8,8 = 40 total

    Note: Felt a bit bloated & gassy after taking Focus XT today. Not sure why, but that's the first time that's happened.

    Does anyone else's shoulders get really fatigued during front squats? I have to switch grips and often times it's my shoulders that want to give out before my legs do. High rep squats finished. 100 reps total. Hips were good today. Last set of front squats were not pretty. Took multiple breaths between each rep as I got closer to 10. For back squats I focused on keeping my chest up for every rep and I think I succeeded there. Last set was hard. Re-racked the bar after 2 reps because my foot position was off and left hammie felt tight out of the hole. Walked away for a few minutes, came back and finished the rest of the set with no probs. Switched jump rope finisher with up downs. Hated my life for about 5 minutes. Tonight's dinner will be homemade pizza with a side of Glycophase.
    How are you doing your front squats? cross arm?
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    Quote Originally Posted by Spaniard View Post

    How are you doing your front squats? cross arm?
    Yes sir. Switch when arms get tired.
    Squats do a booty good.
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    Front squats are amazing, they get overlooked so bad.
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    Im on the same boat as you kix the shoulders get burnt b4 the legs do on some days
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    Quote Originally Posted by Mack411 View Post
    Front squats are amazing, they get overlooked so bad.
    This man knows.

    Quote Originally Posted by McCrew530 View Post
    Im on the same boat as you kix the shoulders get burnt b4 the legs do on some days
    Yes! It sucks when my delts start to fatigue and then the elbows want to drop. I've been doing shoulder, thoracic spine, and tricep mobility band/foam work before front squatting and that helps to loosen up the upper body.
    Squats do a booty good.
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    You're gonna be cursing steps for a few days and if you drop a pen on the ground, it may take a while to get down to get it...! ;-)
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    FRI

    1 scoop Focus XT

    BB Push Press
    30x5
    40x5
    45x5
    50x5
    55x1
    60x1

    DB Single Arm Hang Clean + Split Jerk
    15x10
    15x10
    20x10
    25x5

    DB Bent over fly
    15x15x15x15

    DB 6 ways
    2x10

    Seated DB Press + Spider wall crawls (ss)
    10 x 30 sec
    10 x 30 sec
    10 x 30 sec

    RB Tri Pushdowns
    3x15

    Jump Rope Skip + Jump Jacks (ss)
    2 min + 30
    2 min + 30
    2 min + 30

    Today's workout was stellar. Tied an old PR on Push Press. Attempted 65lbs but the hardest part for me is getting it past my chin. If I can do that the press is easy, but that's my sticking point. Also went up +5lbs on DB Single Arm Hang Clean. Heaviest I've gone with those and def a goal of mine to be able to use 30's. Fininshed with superset cardio and started getting a stitch in my lower abdomen, lol, I suck at cardio. Hopefully tomorrow my hips will be good to go for Sumo DL.
    Squats do a booty good.
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    Quote Originally Posted by PaulBlack View Post
    You're gonna be cursing steps for a few days and if you drop a pen on the ground, it may take a while to get down to get it...! ;-)
    Lmao! Hey, I'll see ya down there.
    Squats do a booty good.
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    you feeling a bit better with carbs back in your system?
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    Quote Originally Posted by McCrew530 View Post
    you feeling a bit better with carbs back in your system?
    Oh yes, both mentally and physically. Eating carbs is fun! Still keeping the bulk of my carbs pre and post workout with glycophase. Thank you for asking! (you should see it)
    Squats do a booty good.
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    Post w/o foods. Just what the doc ordered. Steak, sauteed peppers and pepperjack cheese burrito!

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  19. 804
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    Great looking meals! How is glycophase doing as far as partitioning goes?
    Current Log:

    804ís cLEAN bulk and Supps log (Unsponsored)


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    Quote Originally Posted by 804 View Post
    Great looking meals! How is glycophase doing as far as partitioning goes?
    In the past when the scale would increase over night after exhaustive efforts I'd kind of freak out. That lead me to lower cals dramatically, carb deplete, sodium deplete, etc. Feel like crap. Still not lose weight. Rinse and repeat. For reference I had been eating ~1500 calories with under 50g carbs a lot of days during the week. Right now I'm up to 1800 calories with ~110g carbs. That means I am eating higher carbs, more calories, and maintaining +/- 0.5 lbs. Sweet.

    Could it be that I am tolerating carbs better since slowly increasing them weekly? Perhaps my body is starting to burn them off instead of storing it as fat? Possibly. I'm still gauging results and tweaking macros daily and weekly. Keep in mind the bulk of my carb sources come from whole wheat pasta, rice cakes, greek yogurt, fiber one cereal, high fiber wraps and some fruit. I'm having just enough carbs but not so much that it's spilling over into carbicide territory. It would be interesting to hear from people who have had experience with GDA's that normally follow higher carb diets.

    Dosing/Eating schedule:

    1st meal: fats/protein
    2nd meal (pre-wo): carbs/protein + glycophase
    3rd meal: (post-wo): carbs/protein
    4th meal: carbs/protein + glycophase
    5th meal: fats/protein

    I've experienced what felt like hypoglycemia (slight dizzy spell, nausea, urgency to eat) once early on due to my miscalculation of carbs pre-wo. As far as muscle pumps, I don't go chasing those, but have noticed more fullness in my upper arms/biceps. Number of times I workout biceps during the week: 0. Right now I feel the effectiveness of Glycophase really shines in helping keep the bloat down after higher carb meals.

    Good question!
    Squats do a booty good.
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    SAT

    1 scoop Focus XT

    Sumo DL
    70x5
    90x5
    115x5
    135x5x5x5
    150x5
    170x1

    SLDL
    80x10x10x10

    Good Morning
    20x10
    45x10
    45x10

    Swiss Ball Reverse Hypers
    2x15

    Plank + Side Plank
    2x30sec + 1x30 sec

    15 min recovery walk

    Watched some Dan Green vids before pulling today. Best piece of advice that I was able to implement into my workout was to lock out my knees first and THEN lock out my hips. That made a big difference when I pulled 135 today for 3x5, easily. 150 felt really good too. No back issues. However, at 170 the bar got away from me a bit and I didn't keep my belly full of air so although it went up my hip lockout was weak, thus resulting in more pressure on the lower back. Other than that it was a solid session and I know I just have to keep practicing the motor patterns. Tomorrow will either be a rest day or tire flips depending on how my lower back feels.
    Squats do a booty good.
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    Good pulls. I'm glad your back has been holding up for them
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    Quote Originally Posted by Sean1332 View Post
    Good pulls. I'm glad your back has been holding up for them
    I can see where I had gone wrong in the past with locking out my knees and hips simultaneously. Kind of in awe that a minor tweak in form could make the lift so much more efficient. I'm just super pumped and looking forward to the next session. Weee!!
    Squats do a booty good.
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    nice pulling session! getting all strong n stuff!
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    Quote Originally Posted by GeekPoop View Post
    nice pulling session! getting all strong n stuff!
    Aw shucks. Don't make me blush.

    No lifting today. Attempted some tires but my back isn't 100% so better safe than sorry. Plus, I'd like to squat tomorrow. Did some suicides on the field today as well as hill sprints. Today will be lower in carbs as well.
    Squats do a booty good.
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    Solid on the SLDL. There is a ton of people out there that cannot do those, very nice work.
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    MON

    1 scoop Focus XT

    Front Squat
    45x8
    70x3 (3 sec pause)
    90x3 (3 sec pause)
    110x3 (3 sec pause)
    120x2 (3 sec pause)
    130x1 (1 sec pause)
    140x1 * PR

    Box Squats
    110x5
    130x5
    150x3
    175x1
    195xF

    DB Skipping Jumping Lunge (5lb db)+ Jumping Jacks (ss)
    10 x 20
    10 x 20

    Band Pull throughs
    3x12

    Plank + Side Plank
    2x30 sec + 1x30 sec


    New PR on front squats and it came up easy...quite frankly that surprised me since my warm ups were not exactly smooth. But it was a good surprise! Not a lot of gas left for box squats and so I failed @ 195 and stopped there. My legs are going to be sore tomorrow for sure. Not due to squats but the jumping lunges. Those suck!
    Squats do a booty good.
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    Quote Originally Posted by Nooshefx View Post
    Solid on the SLDL. There is a ton of people out there that cannot do those, very nice work.
    Thanks Noosh! And yeah, it really depends on how my hammies are feeling that day.
    Squats do a booty good.
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    Damn girl you are going to be breaking into the 200lb range with those box squats here real soon!
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    Quote Originally Posted by McCrew530 View Post
    Damn girl you are going to be breaking into the 200lb range with those box squats here real soon!
    I already have.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    I already have.
    Well nicely done
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    Quote Originally Posted by McCrew530 View Post
    Well nicely done
    Thank ya darlin
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  33. 804
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    Congrats on the front squat PR! That's always a big feat!
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    804ís cLEAN bulk and Supps log (Unsponsored)


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    TUES


    1 scoop focus XT

    30 min jog

    Pinch Grip Deadlifts
    30x10
    50x10
    60x10
    60x10
    60x10

    Inverted BW rows
    3x10

    Band Negative Pull Ups
    1x5

    Band 1 arm rows
    3x10

    Band Pull aparts on foam roller
    2x40

    Mostly band work today. It doesn't bother my lats like weighted rows, so I'm trying to be creative and find ways to work around that.
    Squats do a booty good.
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    Quote Originally Posted by 804 View Post
    Congrats on the front squat PR! That's always a big feat!
    Thank you
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Pinch Grip Deadlifts
    30x10
    50x10
    60x10
    60x10
    60x10
    Hey you, how'r you pinching those exactly? From the plates!?
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    Quote Originally Posted by PaulBlack View Post
    Hey you, how'r you pinching those exactly? From the plates!?
    Hey you

    There are no openings on the plates so I am gripping the sides.
    Squats do a booty good.
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    I see ya doing those inverted rows. Love those things, and the reps you are doing shows Kix got some muscles!
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    Quote Originally Posted by gokix811 View Post
    Hey you

    There are no openings on the plates so I am gripping the sides.
    Yeah, I didn't think so. I figured you were either pinching the plate sides or set up a 2x6 board attached to the bar and over handing them.
    So how many guys hands do you crush sayin' good night bub!!!???

    Do you or should I ask, how many lunches have you won, beating men and women at arm wrestling???
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    Quote Originally Posted by gokix811 View Post
    TUES


    1 scoop focus XT

    30 min jog

    Pinch Grip Deadlifts
    30x10
    50x10
    60x10
    60x10
    60x10

    Inverted BW rows
    3x10

    Band Negative Pull Ups
    1x5

    Band 1 arm rows
    3x10

    Band Pull aparts on foam roller
    2x40

    Mostly band work today. It doesn't bother my lats like weighted rows, so I'm trying to be creative and find ways to work around that.
    AAAAAAAND your a beast! I like the Pinch grip DL I have never seen those b4 I may have to give those a whirl!
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