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

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  1. Quote Originally Posted by gokix811 View Post
    I did just that. Thank you!
    Great job! That's what we're here for!


  2. in....just found it...sorry
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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  3. Quote Originally Posted by Sean1332 View Post
    Make sure that bar is straight in your back if you're leaning. Simple, but I made that mistake bigtime! Do you own any bands? Even just minibands. You can overload a bit and do a reverse band in the power rack to get a feel for the weight.

    And Y u no full scoop????? Supossed to do a overflowing heaping scoop!

    Distraction free is where I need to be at. Lately I've been distracted. Bleh
    Thanks! I will look into mini bands and overloading. 3/4 scoop because I had a cup of coffee a few hrs prior and didn't want to overdo it. Didn't take away from the workout though.

    Quote Originally Posted by MANotaur View Post
    in....just found it...sorry
    You arms are bigger than mines. I will let it slide this time.

  4. Quote Originally Posted by gokix811 View Post



    You arms are bigger than mines. I will let it slide this time.
    lol thanks! it wont happen again!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

  5. SAT

    Quick KB/DB workout this morning since I was pressed for time. Bum right shoulder did not help and some exercises were a bit uncomfortable, to say the least. Feels a bit more loosened up after rolling it out. May throw in another workout later in the evening, but no pressing.

    All exercises 1x10 with 20 sec rest between:

    KB Swing
    Kb Halo
    Kb figure 8
    Kb high pull
    Kb goblet squat
    kb deadlift
    DB hang clean + split jerk

    ~15 min total
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  6. Good call on mo pressing- take caee of yourself!!

    But we need some progress pics goki!!! Were hurtin here!!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

  7. MON

    1 scoop focus xt

    Front Squat
    45x8
    70x3 (3 sec pause)
    90x3 (3 sec pause)
    110x5

    Back Squat
    110x3
    120x3
    130x3
    140x3
    140x3
    140x3
    140x3

    Jump rope - 3 rounds
    2 min on, 1 min off

    15 min cool down walk

    No accessory work today, just squats. Knees felt like poop today. Hips weren't too great either. Left hip joint made a grinding sound on a few reps (uh-oh) and my chest also caved some. That's usually a sign for me to back off the weight and make sure I'm keeping stricter form... so the strength is there but those weren't the prettiest squats I've done.

  8. Quote Originally Posted by gokix811 View Post
    MON

    Left hip joint made a grinding sound on a few reps (uh-oh).
    Whoa! what the heck is that? Did it hurt?

  9. Quote Originally Posted by Nooshefx View Post
    Whoa! what the heck is that? Did it hurt?
    Mainly hip impingement issues. It's a long standing issue with me and some days my hips are tighter, hence the grinding.

  10. Quote Originally Posted by gokix811 View Post

    No accessory work today, just squats. Knees felt like poop today. Hips weren't too great either. Left hip joint made a grinding sound on a few reps (uh-oh) and my chest also caved some. That's usually a sign for me to back off the weight and make sure I'm keeping stricter form... so the strength is there but those weren't the prettiest squats I've done.
    2 cents..
    Looking back on some of the work sets thru the weeks, you are hitting lots of "low" rep sets x3's etc., just a thought but, what about taking a few weeks and backing of the weight but hitting some higher rep sets!?
    Also might reamp the CNS, from not so much straining on the heavies. Just sayin'
    Otherwise, hang in there, we have all been there.

  11. TUES

    1/2 scoop focus XT fasted morning w/o

    RB Assisted Neg Pull Ups
    1x5

    Snatch Grip DL
    60x10
    60x10
    75x10
    75x10

    RB Rows w/pause
    3x10

    RB Face Pulls w/pause
    3x10

    Inverted Rows
    3x10

    Band PA on foam roller
    2x40

    Planks
    3x30 sec

    1/2 scoop was just right for this workout. Not too much stim but gave me a nice boost for a fasted workout this morning. Snatch Grip DL completely torched my upper back after negative pull ups. I'm going to have to motivate myself to do some cardio later as well.

  12. Quote Originally Posted by PaulBlack View Post
    2 cents..
    Looking back on some of the work sets thru the weeks, you are hitting lots of "low" rep sets x3's etc., just a thought but, what about taking a few weeks and backing of the weight but hitting some higher rep sets!?
    Also might reamp the CNS, from not so much straining on the heavies. Just sayin'
    Otherwise, hang in there, we have all been there.
    Good looking out, PB! Right now I've got it set up so I am doing less volume at the beginning of the week and leave the higher rep sets for later in the week. I have to admit though, I have been doing more of the former lately and the unilateral/dynamic leg workouts have been lagging. Maybe I'll do some puke squats at the end of the week! Appreciate your 2 cents, as always.

  13. FACE PULLS FTW!!!!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

  14. Quote Originally Posted by gokix811 View Post
    Good looking out, PB! Right now I've got it set up so I am doing less volume at the beginning of the week and leave the higher rep sets for later in the week. I have to admit though, I have been doing more of the former lately and the unilateral/dynamic leg workouts have been lagging. Maybe I'll do some puke squats at the end of the week! Appreciate your 2 cents, as always.
    Well variety IS, the spice of life

  15. Great workout kix!

  16. WED

    1-ish scoop focus xt

    Sumo Block Pulls
    90x3
    110x5
    135x5x5x5
    150x5

    SLDL
    90x10
    110x8
    110x8

    Good morning
    20x10
    45x8
    60x8

    DB Step ups
    10x10
    15x10
    15x10

    Swiss Ball Reverse Hypers
    2x15

    Planks / side plank
    2x30 sec / 1x30 sec

    40yd sprint x 5

    So I did something pretty silly today. Forgot to close the lid on my shaker cup and knocked over my pre all over the kitchen floor. Was able to salvage half of it and threw in another 3/4 scoop so maybe I drank 1.5 scoops. I have no clue and will never know. Onto the workout! Felt pretty weak off the block for sumo. First time doing those so I didn't go heavier than 150 but even 135 didn't feel that strong with less ROM. Is this normal? Hips were good but my knees feel perpetually bruised this week. Tomorrow will be an off day.

  17. Nice job, are the sumo block pulls like a rack pull... or a elevated deadlift?

  18. Quote Originally Posted by 804 View Post
    Nice job, are the sumo block pulls like a rack pull... or a elevated deadlift?
    Elevated deadlift stacked on 2 45's. Sean recommended them to strengthen my lockout.

  19. Quote Originally Posted by gokix811 View Post
    Elevated deadlift stacked on 2 45's. Sean recommended them to strengthen my lockout.
    It'll definetly help ya overload and strengthen up those hips. I hate rack pulls because if how the bar bends. Blocks are more natural to me. Just not as customizable of a height as a rack would be though.

    You'll blast through stick points in no time! Plus it's an ego boost lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Quote Originally Posted by Sean1332 View Post

    It'll definetly help ya overload and strengthen up those hips. I hate rack pulls because if how the bar bends. Blocks are more natural to me. Just not as customizable of a height as a rack would be though.

    You'll blast through stick points in no time! Plus it's an ego boost lol
    For some reason I thought it'd be easier off the block.

  21. Quote Originally Posted by gokix811 View Post
    For some reason I thought it'd be easier off the block.
    Because it's most likely a weak point,behind hopefully later on it won't be. I first started doing it and had to drop down weight. Once you strengthen up from it, you'll blow right past it (you should)
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Quote Originally Posted by Sean1332 View Post
    Because it's most likely a weak point,behind hopefully later on it won't be. I first started doing it and had to drop down weight. Once you strengthen up from it, you'll blow right past it (you should)
    I know one guy, who can pull #10-#20 more from the floor with his gas and speed catching momentum, than from a certain pin height, since it is where we/he transitions to get past the knees and the leverages and body english can suck around there. I married those after Martin's huge pulls for his BW.

    Chuckle under breath from the shaker
    Just the other day I had a jar full of chud after a W/O and with a slippery hand, had it end up flying all over the dining floor. I think it was on the news, how much vulgar language I used...!

  23. Quote Originally Posted by PaulBlack View Post
    I know one guy, who can pull #10-#20 more from the floor with his gas and speed catching momentum, than from a certain pin height, since it is where we/he transitions to get past the knees and the leverages and body english can suck around there. I married those after Martin's huge pulls for his BW.

    Chuckle under breath from the shaker
    Just the other day I had a jar full of chud after a W/O and with a slippery hand, had it end up flying all over the dining floor. I think it was on the news, how much vulgar language I used...!
    I could definitely feel more pressure on the knees that day.

    Suffer from butter fingers too eh? Just the other day I was grocery shopping when a new item on the shelf caught my eye. So I picked it up to read the nutritional info and somehow managed to flip the box over my left shoulder and it dropped to the ground. In my feverish attempt not to look like a klutz I stooped down to pick it up only to accidentally drop it again. Reading it back now it sounds kind of bad, lol.

  24. Quote Originally Posted by gokix811 View Post

    Suffer from butter fingers too eh? Just the other day I was grocery shopping when a new item on the shelf caught my eye. So I picked it up to read the nutritional info and somehow managed to flip the box over my left shoulder and it dropped to the ground. In my feverish attempt not to look like a klutz I stooped down to pick it up only to accidentally drop it again. Reading it back now it sounds kind of bad, lol.
    I always do dumb stuff, like that or I'll be at the ATM and do something real stupid, then I realize a few minutes later, they got all that on camera, just like you dropping the box of new fangled food. Hahahaha........! Big Brutter sees all

  25. FRI

    3/4 scoop focus XT

    WOD (courtesy of para)

    25 front squats @20 lbs
    100 single jump ropes
    25 front squats @20 lbs
    150 single jump ropes
    25 front squats @20 lbs
    225 single jump ropes
    25 front squats @20lbs
    300 single jump ropes

    ~13 minutes

    15 min walk cool down

    High rep squats were very challenging. Didn't increase the weights each round because I've never done this many reps before. Also could have pushed through a 5th round of squats but decided not to burden my knees since they were burning. Ran down the clock with jump rope (easy peasy part).

  26. Quote Originally Posted by PaulBlack View Post
    I always do dumb stuff, like that or I'll be at the ATM and do something real stupid, then I realize a few minutes later, they got all that on camera, just like you dropping the box of new fangled food. Hahahaha........! Big Brutter sees all
    LOL! Never thought I was that interesting to watch.

  27. SAT

    Flying solo today and filmed some tire flips. Messed around with it for 30 minutes. Had some trouble finding my grip today. Didn't keep count, just kept pushing til I could push no more. Later tonight I plan to hit back.


  28. you must be too carbed up and too dangerous, scared off your partner!
    Serious Nutrition Solutions

  29. Quote Originally Posted by GeekPoop View Post
    you must be too carbed up and too dangerous, scared off your partner!
    Can't stop. Won't stop.

  30. 1 scoop focus XT

    RB Wide Grip Flexed Arm Hangs
    1x5

    RB Neg pull ups
    1x5

    DL
    90x3
    110x3
    135x3
    155x2

    Snatch Grip DL
    60x8
    60x8
    70x8
    70x15

    RB Pull aparts on FR
    2x40

    Planks
    2x1 min

    Legs were fatigued from flips earlier but I wanted to crank out a few dead lifts today. Went to failure with SGDL. That burned, in a good way. I'm able to hold myself up longer each time on flex arm wide grip hangs as well... Baby steps.
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