gokix's summer kickoff!

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    Quote Originally Posted by Miss Q View Post
    How did you like the skull crushers??

    Speaking of planks.....have you seen this video on YouTube?? Hilarious, but make sure you turn the volume up!!

    http://www.youtube.com/watch?v=7TV-XS2lKMw
    They were good! I did them using a DB, laying down with back to the floor. Not much strain on my shoulders like Tricep EZ Curl Extensions. Like this:

    http://www.youtube.com/watch?v=M6OzesdHCQ4

    lol, that dog planking like a boss!
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    I try to eat sweets sparingly (I realize I had a butterfinger last night lol. I fit it in my macros!) so something like that would get me off the couch That and getting dressed in my workout clothes to put me in that state of mind. I'm already dressed so now I HAVE to work out lol.

    and if that does not work just watch a Rocky 4 training montage....
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    WED LOG

    Energy: 6/10
    [SOTD]: MOTIVATION Be Great, Powerful Beyond Measure II (someone had posted this in the forum a few weeks back!)
    http://www.youtube.com/watch?v=STp1UtMrKR4


    OHP 1x5 @ 35lbs, 4x5 @40lbs
    DL 1x5@ 82 lbs, 1x5@102lbs, 1x5 @ 112lbs, 1x4@122lbs
    DB Step Ups 3x10 @ 18lbs each
    RDL 1x12 @ 52lbs, 2x12 @62lbs

    Superset:
    Reverse Lunges 3x10 @ 18lbs each
    BB Calf Raises 3x15 @ 70lbs

    20 min LISS Jogging


    Went super hard today! Deadlifts wore me out - my arms and legs were shaking after my last set. I used the SOTD to get me through RDL and supersets at the end of my workout... let me just say it really pumped me up. I was so concentrated during RDL and super sets that at the end of my super sets everything (sweat, tears, pain) just hit me like a train and amplified all my emotions. I don't know what it was, nor can I explain it, but the speech really hit me right in the heart.

    Anyway! So as if I didn't think almost passing out after supersets was enough, I figured I would throw in a LISS session too! Yay... Well, it's been a while since I've jogged and I had very little endurance - it was kind of embarrassing! I only found my stride about 3/4 of the way in. All in all, this work out kicked my ass and I have a feeling I will be very sore tomorrow...
    Squats do a booty good.
    •   
       

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    THUR LOG

    40 min kickbox cardio
    3x45 sec planks
    3x10 swiss ball pike*

    Didn't have trouble keeping up with the cardio at all, but about 30 min in my knees were giving me problems. Been massaging them since I finished.

    *I was so uncoordinated doing pikes. I attempted them a few times before I could properly balance myself. Kind of advanced for me but it really did hit my core!
    Squats do a booty good.
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    Damn looks like you've really been killing it. Keep up the good work.
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    Quote Originally Posted by rsnake21 View Post
    Damn looks like you've really been killing it. Keep up the good work.
    Hey you!! Been wondering where ya went! Good to see you again friend, and thank you - it's been a whirlwind journey! I've been logging LG Rezolution Extreme as well. (in my sig if you're interested).
    Squats do a booty good.
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    Yeah I've been reading it. I'm also glad to see you've been working them deads and squats back in lol
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    next time you do planks try reversing them. sit on a bench and lean back, pulling your feet off the ground and straighten as much as you can into a plank balancing only on your butt.


    kills.

    you've been doing good work, keep it up.
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    Quote Originally Posted by rsnake21 View Post
    Yeah I've been reading it. I'm also glad to see you've been working them deads and squats back in lol
    Not squats unfortunately But yes on the deads!

    Quote Originally Posted by Quietman View Post
    next time you do planks try reversing them. sit on a bench and lean back, pulling your feet off the ground and straighten as much as you can into a plank balancing only on your butt.


    kills.

    you've been doing good work, keep it up.
    Thanks for the suggestion!
    Squats do a booty good.
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    FRI LOG

    Energy: 6.5/10
    [SOTD]: Gareth Emery feat. Christina Novelli - Concrete Angel (John O'Callaghan Remix)
    http://www.youtube.com/watch?v=EkohT6P4IKg

    BBR 3x12 @ 52 lbs
    DB Floor Press 3x12 @ 22 lbs
    DB Skull Crushers 4x12 @ 22 lbs
    Reverse Flys 3x10 @ 10 lbs each
    1 hour tennis


    Haven't had a good night's rest in maybe 4 days. Blahh.. so my energy levels are definitely lacking! Pepped myself up and once I got going with bb rows I was just determined to finish. I was more interested in tennis at that point lol; it's been raining for days and today we had glorious sunshine! Skull crushers felt strong and I even threw in an extra set
    Squats do a booty good.
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    MON LOG [yesterday]:

    OHP 1x5 at 40lbs, 4x5@ 45lbs
    DL 1x5@ 72, 1x5@ 92, 1x5@ 102, 1x5@ 122
    RDL 4x12 @ 62lbs
    DB Step Ups 3x10 @ 18 lbs each
    Reverse Lunges 3x10 @ 18 lbs each
    20 min LISS on treadmill

    Good workout. Again, deads take a lot out of me especially since I start with OHP. The first rep of the last few sets for both OHP and DL are always the hardest for some reason! I feel like I can't pull out that 1 rep, but once I get the first rep up the rest follow more smoothly. Felt a bit of soreness around the hip area when I was on the treadmill so I made sure to foam roll and stretch the crap out of my hammies, quads, and lower back before bed!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    THUR LOG

    40 min kickbox cardio
    3x45 sec planks
    3x10 swiss ball pike*

    Didn't have trouble keeping up with the cardio at all, but about 30 min in my knees were giving me problems. Been massaging them since I finished.

    *I was so uncoordinated doing pikes. I attempted them a few times before I could properly balance myself. Kind of advanced for me but it really did hit my core!
    I see you do kickboxing for cardio. Do you do this to a video, or on your own?? Do you have a bag at home??
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    Quote Originally Posted by Miss Q View Post
    I see you do kickboxing for cardio. Do you do this to a video, or on your own?? Do you have a bag at home??
    At home via YouTube It's a nice change up, but all the kicking/jumping/twisting is hell for my knees so I don't do it too often! In the meantime I'm thinking about taking up something more low impact, like swimming Squeezing into a bathing suit to swim in a public pool does make me a bit anxious though...
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    At home via YouTube It's a nice change up, but all the kicking/jumping/twisting is hell for my knees so I don't do it too often! In the meantime I'm thinking about taking up something more low impact, like swimming Squeezing into a bathing suit to swim in a public pool does make me a bit anxious though...

    I love kickboxing, especially since it helps you burns about 1,000 calories an hour!! I also LOVE to punch the bag as hard as I possible, pretending it's someone I'm REALLY angry at!! Anyway....if you have bad knees then I bet swimming will be a welcome change. I gotcha on the whole suit thing!!! fun...fun!!
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    Quote Originally Posted by Miss Q View Post
    I love kickboxing, especially since it helps you burns about 1,000 calories an hour!! I also LOVE to punch the bag as hard as I possible, pretending it's someone I'm REALLY angry at!! Anyway....if you have bad knees then I bet swimming will be a welcome change. I gotcha on the whole suit thing!!! fun...fun!!
    as a public service announcement i would like to remind everyone reading this to learn how to wrap your wrists before wailing on the heavy bag, lol...

    When i was working out in jersey i was doing timed rounds on a heavy bag and saw a dude sprain his wrist on his opening right hand into the bag...
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    Quote Originally Posted by gokix811

    At home via YouTube It's a nice change up, but all the kicking/jumping/twisting is hell for my knees so I don't do it too often! In the meantime I'm thinking about taking up something more low impact, like swimming Squeezing into a bathing suit to swim in a public pool does make me a bit anxious though...
    As your weight drops and body changes you will feel better about being in a suit.
    I know I do at least.
    Sarah
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    Now 151 22.9% BF
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    WED LOG

    Energy: 8/10
    [SOTD]: Wiz Khalifa - This Plane (Whole-Z Remix)
    http://www.youtube.com/watch?v=Yv_bfgE5U2Y

    Hip hop feel today. Enjoy the track


    Bent over BRR 3x12 @ 52lbs
    DB Floor Press 1x10@ 22lbs, 2x10@27lbs each
    DB SKull Crushers 2x12 @22, 2x12@27lbs

    Superset:
    DB Upright Rows 3x10@12lbs each
    DB Bent over raise 3x10@7lbs each

    3x30 RKC Planks


    Good workout, great energy. Sipped on some bcaa mixed with 1/2 scoop of Jack3d with the intention of working out right away... Somehow I ended up taking a nap right after I drank that lol I must've been tired! Last night I was up at 4:30 a.m. foam rolling/stretching my lower back so didn't get much zzz's. It was a great nap and I woke up feeling calm, refreshed, and ready to hit the weights. I haven't pressed that much weight for floor presses or crushers so that was awesome as well! My tri's were shaking during crushers and my right tricep seems to be the weaker side.
    Squats do a booty good.
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    Quote Originally Posted by gokix811
    WED LOG

    Energy: 8/10
    [SOTD]: Wiz Khalifa - This Plane (Whole-Z Remix)
    http://www.youtube.com/watch?v=Yv_bfgE5U2Y

    Hip hop feel today. Enjoy the track

    Bent over BRR 3x12 @ 52lbs
    DB Floor Press 1x10@ 22lbs, 2x10@27lbs each
    DB SKull Crushers 2x12 @22, 2x12@27lbs

    Superset:
    DB Upright Rows 3x10@12lbs each
    DB Bent over raise 3x10@7lbs each

    3x30 RKC Planks

    Good workout, great energy. Sipped on some bcaa mixed with 1/2 scoop of Jack3d with the intention of working out right away... Somehow I ended up taking a nap right after I drank that lol I must've been tired! Last night I was up at 4:30 a.m. foam rolling/stretching my lower back so didn't get much zzz's. It was a great nap and I woke up feeling calm, refreshed, and ready to hit the weights. I haven't pressed that much weight for floor presses or crushers so that was awesome as well! My tri's were shaking during crushers and my right tricep seems to be the weaker side.
    Did u get the 3d micro... I love that stuff
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    Quote Originally Posted by huggy77 View Post
    Did u get the 3d micro... I love that stuff
    Yeah I meant to write Jack3d micro lol either I was dead tired or the stuff put me to sleep lol. All good though because I needed the rest!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Yeah I meant to write Jack3d micro lol either I was dead tired or the stuff put me to sleep lol. All good though because I needed the rest!
    2 scoops turns me into the hulk. You must have been exhausted...
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    Quote Originally Posted by huggy77 View Post
    2 scoops turns me into the hulk. You must have been exhausted...
    lol I was! How are your workouts coming along?
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    lol I was! How are your workouts coming along?
    i will ping you so we don't pollute your log with my shenanigans....
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    FRI LOG

    Energy: 7/10
    [SOTD]: Starkillers & Alex Kenji feat. Nadia Ali - Pressure (Alesso Remix)
    Starkillers & Alex Kenji feat. Nadia Ali - Pressure (Alesso Remix).wmv - YouTube


    OHP 3x5@40lbs
    • 2 Drop Sets (6-18/6-20)
      • 40lbs/20lbs


    DL 3x5@ 102lbs

    • 2 Drop Sets (6-20)
      • 102lbs/52lbs


    RDL 1x10@52lbs, 2x10@62lbs

    Superset:
    Reverse Lunges 2x10@15lbs each
    DB Step Ups 2x10 @15lbs each

    20 min incline walk on treadmill


    Decided to mix things up today and add drop sets to my last 2 sets of OHP and DL. OHP was a LOT harder. I'm supposed to do 6 heavy reps, drop the weight by 50% and immediately finish with 20 reps. I could only do 18 reps for the 1st drop set of OHP. Holy cow!! 2nd set of dropsets I was just barely able to do 20! Dropsets for DL was a bit taxing on the lower back but it had me sweating tons! Took a short rest period after RDL and went straight into supersets. My legs were on fire...safe to say I might have trouble walking tomorrow!
    Squats do a booty good.
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    SAT LOG

    2hr Disc golfing followed by tennis
    Squats do a booty good.
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    Quote Originally Posted by gokix811
    SAT LOG

    2hr Disc golfing followed by tennis
    Tennis girl.
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    Sooo....you liked those drop set's huh?!? Good to hear, I bet you were a little sore the next day??!!?? Step up's make my heart feel like it's going to beat out of my chest....I have a love hate realtionship w/ them!!
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    Quote Originally Posted by Miss Q View Post
    Sooo....you liked those drop set's huh?!? Good to hear, I bet you were a little sore the next day??!!?? Step up's make my heart feel like it's going to beat out of my chest....I have a love hate realtionship w/ them!!
    lol just a little bit that on top of activities on Saturday has me super sore today. I used the 6-20 method just because it was easier to follow. I'm curious to see if those drop sets will have an effect my OHP and DL on Wednesday. Do you work legs much?? I'm trying to lose mass around my thighs and I'm wondering if I should not train them so aggressively and maybe incorporate more cardio or something. Or am I being impatient and need to wait for the bf% to drop first?
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    I used the 6-20 method just because it was easier to follow
    ...not to be confused with the 4:20 method...

    love finishing off a workout with drop sets to really get some blood in that muscle...
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    Quote Originally Posted by huggy77 View Post
    ...not to be confused with the 4:20 method...

    love finishing off a workout with drop sets to really get some blood in that muscle...

    For compounds, isolations or both?

    Haha I could have used that method post wo but then I would've gotten the munchies bad!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    For compounds, isolations or both?

    Haha I could have used that method post wo but then I would've gotten the munchies bad!
    I will usually try and finish with an isolation movement... I have no idea if it really does anything good but i love the way it makes the muscle feel...
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    Quote Originally Posted by huggy77 View Post
    I will usually try and finish with an isolation movement... I have no idea if it really does anything good but i love the way it makes the muscle feel...

    Good to know! Maybe I will save the dropsets for isolation movements.
    Squats do a booty good.
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    Quote Originally Posted by AaronJP1 View Post
    Tennis girl.
    Play for pushups? Haha
    Squats do a booty good.
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    MON LOG

    Energy: 5/10
    [SOTD]: Spectrum (Deniz Koyu Remix) - Zedd
    http://www.youtube.com/watch?v=lrn9K3UoEsg

    Bent over BBR 3x12 @52lbs
    DB Floor Press 3x12 @18lbs
    DB Skulls Crushers 3x10 @ 25lbs

    Superset:

    Upright Rows 3x10@12lbs each
    DB Swings 3x10@22lbs

    3x30sec RKC planks
    20min incline walk treadmill


    Right shoulder and the right side of my chest are still super sore. Felt it during floor press and BBR which sucked! Definitely did not make for a fun workout today!
    Squats do a booty good.
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    Quote Originally Posted by gokix811

    lol just a little bit that on top of activities on Saturday has me super sore today. I used the 6-20 method just because it was easier to follow. I'm curious to see if those drop sets will have an effect my OHP and DL on Wednesday. Do you work legs much?? I'm trying to lose mass around my thighs and I'm wondering if I should not train them so aggressively and maybe incorporate more cardio or something. Or am I being impatient and need to wait for the bf% to drop first?
    I've never avoided any body part. My whole body has thinned out. Keep working On dropping body fat. Your legs will trim down. Mine did. :-)
    Sarah
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    Now 151 22.9% BF
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    Quote Originally Posted by gokix811

    Play for pushups? Haha
    Gotcha back in anything ya do.
    Hardcore Purus Labs {Rep}
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    Quote Originally Posted by gokix811 View Post
    lol just a little bit that on top of activities on Saturday has me super sore today. I used the 6-20 method just because it was easier to follow. I'm curious to see if those drop sets will have an effect my OHP and DL on Wednesday. Do you work legs much?? I'm trying to lose mass around my thighs and I'm wondering if I should not train them so aggressively and maybe incorporate more cardio or something. Or am I being impatient and need to wait for the bf% to drop first?

    Agree w/ Ms Sawa --Keep doing what your doing!! Eventually you WILL see changes in your thighs. My leg's are the last to go as well and I think a lot of gal's hold more "MASS" ( I like that word) in their lower body. IMO...the harder you work your lower, the quicker you will see changes and the more cardio you do, the quicker you will lose b/fat all over.....
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    Thick legs =
    For me anyways.
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    Quote Originally Posted by AaronJP1
    Thick legs =
    For me anyways.
    ^^ this...
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    Just remember that female fat distribution makes you store a lot of fat in your thighs and bum. Your lucky tho as you don't seem to hold much on the back of yours arms keep on keeping on dropping that bf and you'll get there
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    Quote Originally Posted by Miss Q View Post
    Agree w/ Ms Sawa --Keep doing what your doing!! Eventually you WILL see changes in your thighs. My leg's are the last to go as well and I think a lot of gal's hold more "MASS" in their lower body. IMO...the harder you work your lower, the quicker you will see changes and the more cardio you do, the quicker you will lose b/fat all over.....
    Cool thanks!! It's my least favorite body part right now. Trying on dresses the other day made me cringe!!
    Squats do a booty good.
  

  
 

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