gokix's summer kickoff!

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  1. I'm trying to picture this in my mind but I can't. lol maybe it's too early and my brain is mush. Is this meant for bbr or the lateral/front raises?

    Quote Originally Posted by Axillist View Post
    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.


  2. Good morning huggy

    Quote Originally Posted by huggy77 View Post
    i have been taking animal pak flex and my joints have been happy campers.
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  3. Quote Originally Posted by gokix811 View Post
    I'm trying to picture this in my mind but I can't. lol maybe it's too early and my brain is mush. Is this meant for bbr or the lateral/front raises?
    That portion was particularly for the barbell row.

  4. Haha wow I'm slow. I get it now, thanks ax!

    Quote Originally Posted by Axillist View Post
    That portion was particularly for the barbell row.

  5. Quote Originally Posted by gokix811 View Post
    Haha wow I'm slow. I get it now, thanks ax!
    Hey, no worries! My brain doesn't generally turn on for a couple more hours!
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  6. Quote Originally Posted by gokix811 View Post
    Good morning huggy
    Gooooooooooooooooooooooood morning...

  7. THUR LOG


    1 hr zumba

    [SOTD]: Nayer - Suave (Kiss Me)
    http://www.youtube.com/watch?v=fKPG-aV5a44

    Good cardio workout and quite fun

  8. FRI LOG

    Clean Pulls 5x5 @ 50lbs
    DB Sumo Squats 4x12 @ 33lbs
    DB Step ups 3x10 @ 20lbs each
    OHP 5x5 @ 40lbs
    Superset:
    Reverse Lunges 3x10 @ 17lbs each
    RDL 3x10 @ 40lbs
    Barbell calf raises 3x10 @ 66 lbs

    Energy: 7/10
    [SOTD]: Jennifer Lopez - Papi (Fabinho VJ feat. R3hab)
    http://www.youtube.com/watch?v=hlxYt-S1Zj8

    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.

  9. 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.
    Attached Images Attached Images  

  10. 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.

  11. I'm a work in progress but thanks for your kind words! That means a lot.

    Quote Originally Posted by retrofitted View Post
    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.

  12. Quote Originally Posted by gokix811
    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.
    Shoulders looking good. How do u feel?

  13. Thanks huggy I've always wanted strong shoulders, but I feel like I still need to lose the flab on my underarms, legs, and hips

    Quote Originally Posted by huggy77 View Post
    Shoulders looking good. How do u feel?

  14. Quote Originally Posted by gokix811
    Thanks huggy I've always wanted strong shoulders, but I feel like I still need to lose the flab on my underarms, legs, and hips
    Just keep progressing. It will come. Enjoy the journey.

  15. MON LOG

    BB Lunges 5x5 @ 60lbs
    BBR 1x12 @52lbs, 2x12 @62lbs
    Bench 3x12 @ 50lbs
    Superset:
    Incline DB Press 3x10 @17lbs each
    single DB Row 3x10 @ 12lbs
    Elevated BW Dips 10,8,8

    Energy: 5.5/10
    [SOTD]: Jessie J - Do It Like A Dude
    http://www.youtube.com/watch?v=pOf3kYtwASo


    This song's got me hyped. Not a bad workout today considering I stuffed my face this weekend... Felt bloated all day today and have not had an appetite at all, which is not a great feeling prior to lifting weights! Going back to my regular eating schedule today! Supposed to be getting something in the mail tomorrow so I'm excited about that. Hope everyone had a nice, loooong, relaxing weekend

  16. I just started a new log too if you want to check it out. Running Fat Smack XR from Purus!

    Ax disintegrating adipose with Fat Smack (Purus Sponsored)

  17. Yeah, haven't visited Kix in a while or too many logs...

    I wanted Kix to log FSXR for us.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  18. Quote Originally Posted by AaronJP1 View Post
    Yeah, haven't visited Kix in a while or too many logs...

    I wanted Kix to log FSXR for us.
    I do agree she would have been a great candidate! Definitely look into FSXR for the future Gokix!

  19. Well I do appreciate ya'll dropping by and the kinds words.

    Quote Originally Posted by AaronJP1 View Post
    Yeah, haven't visited Kix in a while or too many logs...

    I wanted Kix to log FSXR for us.
    Quote Originally Posted by Axillist View Post
    I do agree she would have been a great candidate! Definitely look into FSXR for the future Gokix!

  20. Quote Originally Posted by gokix811
    Well I do appreciate ya'll dropping by and the kinds words.
    Come on Kix, we go way back.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  21. Not a bad workout today considering I stuffed my face this weekend... Felt bloated all day today and have not had an appetite at all, which is not a great feeling prior to lifting weights! Going back to my regular eating schedule today! Supposed to be getting something in the mail tomorrow so I'm excited about that. Hope everyone had a nice, loooong, relaxing weekend
    I ate so much bad food this weekend. I cant wait to get back in today... I should be mammoth strong, lol... I got a pair of rocketfish blue tooth headphones and they are amazing... No more getting wires caught up in the weights when working out... They do look a bit dorky though.

  22. Haha I don't know about mammoth strong, but I had more endurance yesterday during my workout. Sweet headphones. Have a great workout later!

    Quote Originally Posted by huggy77 View Post
    I ate so much bad food this weekend. I cant wait to get back in today... I should be mammoth strong, lol... I got a pair of rocketfish blue tooth headphones and they are amazing... No more getting wires caught up in the weights when working out... They do look a bit dorky though.

  23. Hey gokix what do you mean by bbr?
    Barbell row?

    And hug yes those rocket fish Bluetooth are great that's what I use. And I keept my kicker ear buds as back ups for those days when I forget to recharge them.

  24. Quote Originally Posted by mk3less View Post
    Hey gokix what do you mean by bbr?
    Barbell row?

    And hug yes those rocket fish Bluetooth are great that's what I use. And I keept my kicker ear buds as back ups for those days when I forget to recharge them.
    they do look a bit dorky, but i think its worth it.... I found turning off WIFI helps keep the connection to my phone.

  25. WED LOG

    Clean Pulls 5x5 @ 62lbs
    DB Sumo Squats 3x12 @ 35lbs
    DB Step ups 3x10 @ 22lbs each
    OHP 5x5 @ 40lbs
    Superset:
    Reverse Lunges 3x10 @ 17lbs each
    RDL 3x10 @ 52lbs
    Barbell calf raises 3x15 @ 70 lbs

    Energy: 8/10
    [SOTD]: Swedish House Mafia - One (Your Name) Tyler Clark Trance Remix
    http://www.youtube.com/watch?v=g-iuhz1ksT0


    Good sustained energy throughout my workout. Very concentrated, and didn't get sluggish toward the end which tends to kick in right before starting supersets. I was rushing through calf raises, I don't know why. But I need to remind myself to slow down because my right ankle was getting sore in between sets, so I had to shake it out. Not getting much sleep these days. I used to be a side sleeper but since my hips started bothering me a few weeks ago I am no longer able to sleep on my side. It feels like the side of my torso kind of caves in and it feels very uncomfortable. Sleeping on my back alleviates the hip soreness a little bit but I'm constantly tossing around trying to get comfortable. I don't think it's my mattress although maybe I need a softer bed? Last night I propped my lower back/butt with a cushioned pillow and that made for a decent night's sleep.
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