gokix's summer kickoff!
- 08-27-2012, 11:32 AM
- 08-27-2012, 11:42 AM
I set a goal for a loss of 2 lbs exactly one week ago. Guys and girls!!! I'm happy to say I met my goal! I'm finally in the 150's! And that is a total of 21 lbs overall since I first started this journey. I lowered my carb intake to ~80 ~100g on workout days, and kept my fats and prots the same. I was also consuming ~1300 on off days and no more than ~1500 on workout days. 1500 is a bit lower than I'd like. If I continue to steadily lose weight I am thinking about adding in ~100 cals back in. What do ya'll think? Prior to this I was consuming ~1800 cals on workout days.
- 08-27-2012, 01:40 PM
08-27-2012, 01:46 PM
08-27-2012, 01:58 PM
08-27-2012, 06:04 PM
08-27-2012, 07:03 PM
08-27-2012, 07:17 PM
Clean Pulls 5x5 @ 40lbs
DB Sumo Squats 4x12 @ 33lbs
DB Step ups 4x10 @ 20lbs each
OHP 3x10 @ 33lbs
Reverse Lunges 3x10 @ 15lbs each
RDL 3x10 @ 30lbs
Barbell calf raises 3x10 @ 60 lbs
[SOTD]: Jennifer Lopez - Dance Again
I wonder if anyone dances between sets or if it's just me? Can't help it when this song is on. lol. Working on my clean pulls which is helping me to understand how the first movement of the Power Clean is performed. My legs almost gave out during reverse lunges! oh the buuuuuuuurnnnnn!
08-27-2012, 09:16 PM
Lol stop working out so hard you're making me look bad!! But good job again!! Congrats on the weightloss too!!Originally Posted by gokix811
08-27-2012, 09:30 PM
Ah the sumo squat! My favorite exercise hope you get good results from it. You should try sumo deadlift another one of my favorite. Also congrats on hitting your goal!
08-27-2012, 09:41 PM
08-27-2012, 10:07 PM
Well I use a barbell and do regular sumo deadlift up to my waist back straight hip forward. If I could do a high bar pull with the weight I'm pulling (355lbs) I would amaze my self lol.
08-29-2012, 07:29 PM
BB Lunges 3x5 @ 70lbs
BBR 1x12 @52lbs, 2x12 @62lbs
Bench 3x12 @ 50lbs
Incline DB Press 3x10 @17lbs each
DB Row 3x10 @ 12lbs
Elevated BW Dips 8,7,7
[SOTD]: Adventure Club - Need Your Heart (ft. Kai)
Decent workout today, but not the best. Knees were giving me issue during lunges and I finished at 3 sets instead of my usual 5. Also, right shoulder kept making a clicking noise at the top of the row which was weird. It didn't hurt at all just kept clicking after each rep. Dips weren't too strong today either, last time I was able to bang out 10,9,9 but today I felt short a few reps. Next workout is on Friday and I'm looking to kill it!!
08-29-2012, 10:20 PM
08-29-2012, 11:22 PM
08-30-2012, 07:25 AM
08-30-2012, 08:12 AM
08-30-2012, 09:00 AM
Well, my right shoulder was making a clicking noise on the very 1st set of DB rows, which was weird because I wasn't lifting heavy or anything. I finished the superset with dips, and those do not hurt my shoulder or make weird clicking noises because I make sure to stop at 90* angle. I like how dips really work my tri's! Maybe it's the rows that I need to lay off of Can you suggest a different exercise to sub in?
08-30-2012, 09:19 AM
Sometimes my shoulder acts up and instead of a DB row I do a bent over barbell row. You can supinate (palms out) which tends to relieve a little more of the tension put on my shoulder. Some people find that pronated grips (palms in) works better for them. If you are worried about your lower back then rest your head on the top of an incline bench and that should keep you adequately supported. Add in some lateral raises, front raises, internal and external rotations and don't forget about the pulleys to strengthen the rotator cuff.
I just worry about the dips because I know for me thats a potentially hazardous exercise even if I stop at 90. Everyone's body is different though in what they tolerate so I suggest paying very close attention to any abnormalities that may arise. It doesn't always have to be pain either. Just anything out of the ordinary. When I first tore my rotator cuff it didn't hurt at all until about 24 hours after.
08-30-2012, 09:42 AM
08-30-2012, 09:57 AM
08-30-2012, 10:05 AM
08-30-2012, 10:12 AM
08-30-2012, 10:18 AM
08-30-2012, 10:29 AM
08-30-2012, 12:05 PM
08-30-2012, 06:28 PM
08-31-2012, 07:06 PM
Clean Pulls 5x5 @ 50lbs
DB Sumo Squats 4x12 @ 33lbs
DB Step ups 3x10 @ 20lbs each
OHP 5x5 @ 40lbs
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 40lbs
Barbell calf raises 3x10 @ 66 lbs
[SOTD]: Jennifer Lopez - Papi (Fabinho VJ feat. R3hab)
I was able to increase some weight on the clean pulls and I'm slowly increasing them again on RDL as well. My hip flexors are tight for sure so I was foam rolling sore points earlier. First of all, I felt like someone punched me really hard all around my hip flexors - it really hurt around the upper thigh/side of the hip! I kept steady pressure on sore areas until the muscles started to loosen. But yeah, not fun. lol Energy was up but toward the end of the super sets I was spent and relying on the music to give me the pump I needed to concentrate on finishing up.
08-31-2012, 10:21 PM
Most recent pic of my back. The mirror kind of splices my arm in half but it's the best I could do. Definitely still needs some work.
08-31-2012, 10:44 PM
Gokix, I never comment on photos, but in your case I just wanted to say you look fantastic and the results of your dedication are apparent. Keep up the good work.
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