gokix's summer kickoff!

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    TUES LOG


    Complexes 4x5

    Arm Swings
    Reverse Lunges
    BBR Row
    Power Clean + Press
    Mountain Climbers 4x10 (1,2,3)

    Hip Thrusts BW 3x20

    Hammies sore from yesterday so didn't work on them today, just stretched them out. Gonna try for some cardio today since the weather is halfway decent again. Been avoiding cardio since last week so I need to get to it!!
    Squats do a booty good.

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    This is going to sound crazy but an old Italian remedy that will knock any cold symptoms out is a tablespoon of EVOO a day.

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    Quote Originally Posted by Valdez View Post
    This is going to sound crazy but an old Italian remedy that will knock any cold symptoms out is a tablespoon of EVOO a day.

    - Valdez
    or Extra Virgin Olive Oil to my non paisans out there...
    •   
       

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    Quote Originally Posted by Valdez View Post
    This is going to sound crazy but an old Italian remedy that will knock any cold symptoms out is a tablespoon of EVOO a day.

    - Valdez
    Gonna have to give that a try sometime - I usually go for oregano oil for colds, etc


    Great log GoKix! Keep up the good work!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    WED LOG

    AM - 45 min liss

    BBR
    42x10
    42x10
    42x10

    Reverse Grip BBR
    42x10
    42x10
    42x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x10
    17x10
    17x10

    DB Pull Over
    3x10 with 10lbs

    Rack Chins (modified)
    8,6,6

    20 min LISS
    Squats do a booty good.
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    Cold is gone but I'm still congested it seems. Hey, I know what EVOO is! I watch the Food Network Thanks for the tip Valdez + huggy

    Thanks Liz! Nice of you to drop by.
    Squats do a booty good.
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    THURS LOG

    [SOTD]: Marina & The Diamonds - PrimaDonna [ReMix]
    http://www.youtube.com/watch?v=lK59deJTVvQ


    AM - 50 min LISS

    Complexes 4x5

    Arm Swings (x10)
    Reverse Lunges
    BBR Row
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3)

    Hip Thrusts BW 3x20
    20 min LISS
    Squats do a booty good.
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    FRI LOG

    AM - 50 min liss


    DL
    62x5
    82x5
    102x5
    112x5
    122x1
    82x10

    RDL
    62x10
    72x10
    82x10

    Step Ups
    15x10
    15x10
    15x10

    Single Leg Box Squat
    2x10

    DB Squats
    15x15
    15x15
    15x15

    20 min liss

    DL's were difficult for me today, not sure why. =\ Just one of those days I think. Finished up with a set of 10. DB squats burned in a good way after step ups! Didn't go ATG but just made sure to hit parallel each time. Hips feel OK right now, and if there is no indication of a flare up tomorrow then I'll likely add it back into my routine.
    Squats do a booty good.
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    That would be awesome if you could puts squats back in your routine!
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    MON LOG

    AM - 50 min LISS

    [SOTD]: Guy Sebastian Feat. Lupe Fiasco - Battle Scars
    Guy Sebastian Feat. Lupe Fiasco - Battle Scars ( NEW HIP HOP RNB 2012 ) - YouTube


    BBR
    42x10
    42x10
    42x10

    Reverse Grip BBR
    42x10
    42x10
    42x10

    DB Floor Press
    17x15
    17x15
    17x15

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x10
    17x10
    17x10

    DB Pull Over
    3x10 with 10lbs

    Inverted Rows (modified)
    8,5,4

    Wide Grip Inverted Rows
    5,4,4

    20 min LISS


    Did some damage over the weekend with my diet. Not too horrible but people can't be putting a pumpkin pie in front of me and not expect me to eat it?! On the upside it gave me good energy to power through my workout today. Also I've been putting down rack chins but upon further research the exercise is more like an inverted row...oops! Feel kinda silly now. And just want to say thank you to the person who sent me that great motivational video - you know who you are. Really touching.
    Squats do a booty good.
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    Re: gokix's summer kickoff!


    Nice back day Kix! You ready to kick it up a notch with ALCAR and Thyrocaps???? I'm excited to follow!

    - Valdez
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    Nothing wrong with a mini "carbload"
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    Solid workout's GoKix, and damn those evil ppl for basically forcing pumpkin pie down your throat
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    TUES LOG

    AM - 50 min LISS

    Complexes 4x5

    Arm Swings (x10)
    Reverse Lunges
    BBR
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3)

    Hip Thrusts BW 3x15
    Stacker Planks 3x5
    Push/Pull Planks 3x5

    20 min LISS
    Squats do a booty good.
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    Quote Originally Posted by Miss Q View Post
    Solid workout's GoKix, and damn those evil ppl for basically forcing pumpkin pie down your throat
    You have no idea how much I love pumpkin pie!!!
    Squats do a booty good.
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    Logging SNS Alcar-500 & Thyrocaps if anyone is interested in following

    Gokix Never Gives Up with SNS Alcar-500 & Thyrocaps (sponsored)
    Squats do a booty good.
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    Re: gokix's summer kickoff!


    Quote Originally Posted by gokix811 View Post
    Logging SNS Alcar-500 & Thyrocaps if anyone is interested in following

    Gokix Never Gives Up with SNS Alcar-500 & Thyrocaps (sponsored)
    Get in there guys!!!

    - Valdez
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    WED LOG

    AM - 40 min liss

    OHP
    35x5
    40x5
    45x4
    50x1


    DL
    62x5
    82x5
    102x5
    117x4
    82x10

    RDL
    62x10
    72x10
    72x10

    Step Ups
    15x10
    15x10
    15x10

    Feet Elevated Hip Thrusts
    3x10

    20 min LISS


    Really killed hammies today. Saving squats for tomorrow. Final rep for OHP wasn't too great even though I got it up. It took me 2 tries. Right eye has been twitchy since about lunch time and is a big pain in the @SS!!! Really annoyed me during my sets and especially during cardio afterwards because I could not concentrate on anything but that. Grrrrrr.
    Squats do a booty good.
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    Love it! Keep on it!
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    Quote Originally Posted by Axillist View Post
    Love it! Keep on it!
    Hi Ax! Nice to see a familiar face! How have things been since you finished your fat smack log?
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Hi Ax! Nice to see a familiar face! How have things been since you finished your fat smack log?
    Great to see that you are still killing it! I've been too busy with College to keep up with AM. I'm still hitting the weights as often as I can! I'll have to hit up your new log and follow along.
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    THURS LOG

    Complexes 4x5

    Arm Swings (4x10)
    Reverse Lunges
    BBR
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3..)
    DB Squats (4x20)

    Slight cramp on the bottom of my left foot. Must be from all the cardio. =\ Skipping the 20 min that I usually do after my workout so I can pick it up again tomorrow morning without cramps.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    I'm looking into BCAA now because supposedly it helps!
    http://www.vitaminshoppe.com/store/e...5#.UNS4D2LqTqU

    i do a scoop about 30 minutes prior to workout and then one in my red gatorade while training...
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    FRI LOG

    AM - 1hr cardio

    BBR
    42x10
    42x10
    42x10

    Reverse Grip BBR
    42x10
    42x10
    42x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly
    18x10
    18x10
    18x10

    Skull Crusher
    18x10
    18x10
    18x10

    DB Pull Over
    3x10 with 12lbs

    Inverted Rows (modified)
    6,5

    Wide Grip Inverted Rows
    5,5


    Good workout once I finally got going. Took me a while to get in the zone. DB floor press felt light even at 22 lbs which was awesome. For BBR's I concentrated on my lats by squeezing my back and repositioned my shoulders forward while keep my back tight. ROM was shorter and really felt it more in my lats. Post workout I had a Krispy Kreme glazed donut. Managed to fit it into my macros. Win.
    Squats do a booty good.
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    SAT LOG

    15 min Hill Sprints

    50y x 8


    Not too bad temp wise, but the wind chill nearly killed me.
    Squats do a booty good.
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    Look at u with the HIIT!
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    Nice workouts!

    Keep it up up.
    Merry Christmas.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    TUES LOG

    OHP
    35x5
    40x5
    45x4
    50x1

    Sumo DL
    70x5
    90x5
    110x5
    120x5
    130x2

    RDL

    62x10
    72x10
    82x10

    Wide Stance GM

    30x10
    30x10
    30x10

    Stability Ball Reverse Hyperextensions

    3x10

    Step Ups (lower box)

    20x10
    20x10
    20x10

    20 min LISS

    Decided to switch it up to Sumo DL today! Feel like I am squatting down too low to get into position on those. Need to start a bit higher because I started feeling some agitation in my hips. Was able to push 50lbs for 1 rep of OHP and it was easier this time around! Must have been the extra carb source from last night lol. Have a nice holiday everyone!!
    Squats do a booty good.
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    THUR LOG

    AM - 30 min LISS

    [SOTD]: Swedish House Mafia - Don't You Worry Child
    Swedish House Mafia - Don't You Worry Child feat. John Martin (Pete Tong Radio 1 Exclusive 10.08.12) - YouTube

    BBR
    52x10
    52x10
    52x10


    Reverse Grip BBR
    52x10
    52x10
    52x10

    DB Floor Press
    22x10
    22x10
    25x8

    DB Floor Fly
    18x10
    18x10
    18x10

    Skull Crusher
    18x10
    18x10
    18x10

    Inverted Rows (modified)
    11,9,6

    Wide Grip Inverted Rows
    6,5

    20 min LISS

    Getting better at inverted rows, slowly but surely. Did LISS today with an extra 15lb weight to change things up a bit.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    THUR LOG

    AM - 30 min LISS

    [SOTD]: Swedish House Mafia - Don't You Worry Child
    Swedish House Mafia - Don't You Worry Child feat. John Martin (Pete Tong Radio 1 Exclusive 10.08.12) - YouTube

    BBR
    52x10
    52x10
    52x10


    Reverse Grip BBR
    52x10
    52x10
    52x10

    DB Floor Press
    22x10
    22x10
    25x8

    DB Floor Fly
    18x10
    18x10
    18x10

    Skull Crusher
    18x10
    18x10
    18x10

    Inverted Rows (modified)
    11,9,6

    Wide Grip Inverted Rows
    6,5

    20 min LISS

    Getting better at inverted rows, slowly but surely. Did LISS today with an extra 15lb weight to change things up a bit.
    GOOD SONG!!!!
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    Quote Originally Posted by huggy77 View Post
    GOOD SONG!!!!
    Yeah!!

    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    GOOD SONG!!!!
    P.S. Your inbox is full!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    P.S. Your inbox is full!
    I sm such a nub...ty for the heads up.
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    FRI LOG

    AM - 30 min LISS with 15lb weighted bag

    [SOTD]
    - Calvin Harris - Sweet Nothing (ft. Florence Welch)
    http://www.youtube.com/watch?v=K1OSq2SEOu4



    Complexes 4x5

    Arm Swings (4x10)
    Reverse Lunges
    BBR
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3..)

    Stacker Planks 3x5
    Push/Pull Planks 3x5
    BW Renegade Rows 2x10
    Lying Leg Raises 7,8


    Wasn't going to work out today but I'm glad I forced myself to get it done. Put on some tunes which got me bopping around a bit and then I took my pre-wo and was ready to roll! Did some core work today as well. I remember how much I despise renegade rows now lol, and I broke not one, but two nails during stacker planks. Ugh, the worst!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    I broke not one, but two nails during stacker planks. Ugh, the worst!
    I hate when that happens.....
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Distilled Water View Post
    I hate when that happens.....
    You too huh?! Ughh *hair flips* Haha
    Squats do a booty good.
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    SAT LOG

    AM - 30 min LISS with 15lb weighted bag

    [SOTD] - Usher - Numb (Paris & Simo 'Summer of Love' Remix)
    http://www.youtube.com/watch?v=HGzEiAMlDC0


    DB Squats
    12x15
    12x15
    12x15
    12x15
    12x15

    BW Bulgarian Squats
    3x10

    Kneel to Stand (R+L each)
    10x10
    10x10

    Lateral Lunges
    10x10
    10x10
    10x10
    10x10

    BB Calf Raises
    70x12
    70x12
    70x12


    My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

    I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!
    Squats do a booty good.
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    Sun Log

    Day off. Major DOMS felt in my quads today and cardio involved shoveling snow...fun times!
    Squats do a booty good.
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    Quote Originally Posted by gokix811
    Sun Log

    Day off. Major DOMS felt in my quads today and cardio involved shoveling snow...fun times!
    I wish I had snow to shovel! It's been like over 100 here lately!!
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    Making snowmen and having snowball fights are fun, but shoveling is not :P

    MON LOG


    30 min LISS on treadmill


    Thought about doing it outside but it would be my luck to fall and break an ankle on some ice or something! Quads and glutes are still sore as heck. I'm walking around like I've got a stick up there lol. So I really hope they are back to feeling better tomorrow because I was planning on deadlifiting. We shall see!
    Squats do a booty good.
  

  
 

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