gokix's summer kickoff!

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    Quote Originally Posted by huggy77 View Post
    plus your focusing more on deadlifts now too right?

    might be dime for a de-load week...
    Yes, I was focusing on getting a deadlift PR for a few weeks. This week I will probably switch it up to de-load/SUMO style.
    Squats do a booty good.

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    Quote Originally Posted by Miss Q View Post
    Protein powder mixed with what?
    This is a variation of a protein frosting recipe I found:

    1 scoop protein powder of choice
    2-3 packets Stevia
    4 oz. FF cream cheese
    Splash of almond milk

    1 tbsp PB2 (opt.)
    1 tbsp cinnamon (opt.)
    1 tbsp vanilla syrup (opt.)

    Mix until you get a frosting like consistency. Add another splash of almond milk if needed. I use the optional ingredients also if I have them on hand, makes it taste even better! I top it off with blueberries and nuts and eat it as is!

    This has been my go to post-wo snack lately.

    Name:  pfrost.jpg
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    Squats do a booty good.
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    TUES LOG

    BBR
    70x10
    75x8
    80x8
    85x7

    Reverse BBR
    65x10
    70x8
    75x8
    80x8

    Meadow Rows
    2x10

    One Arm BBR Rows
    2x10
    1x8

    BBR Calf Raises
    70x15
    80x15
    95x15

    Light Ab Work
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Yes, I was focusing on getting a deadlift PR for a few weeks. This week I will probably switch it up to de-load/SUMO style.
    take a week, put all your loads at about 70 percent of what they currently are... You will give your muscles and CNS a break!
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    Quote Originally Posted by gokix811 View Post
    This is a variation of a protein frosting recipe I found:

    1 scoop protein powder of choice
    2-3 packets Stevia
    4 oz. FF cream cheese
    Splash of almond milk

    1 tbsp PB2 (opt.)
    1 tbsp cinnamon (opt.)
    1 tbsp vanilla syrup (opt.)

    Mix until you get a frosting like consistency. Add another splash of almond milk if needed. I use the optional ingredients also if I have them on hand, makes it taste even better! I top it off with blueberries and nuts and eat it as is!

    This has been my go to post-wo snack lately.

    Name:  pfrost.jpg
Views: 104
Size:  191.9 KB
    FOOD PORN!!! Sexy looking dish, lol!
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    Quote Originally Posted by huggy77 View Post
    take a week, put all your loads at about 70 percent of what they currently are... You will give your muscles and CNS a break!
    This week will be hypertrophy based. Thanks huggy!

    Quote Originally Posted by huggy77 View Post
    FOOD PORN!!! Sexy looking dish, lol!
    Well it does look sexyyy, but more importantly it has to taste good and it does!
    Squats do a booty good.
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    3-20

    SUMO DL

    110x6
    130x6
    150x6
    150x6
    170x1

    OHP
    40x5
    45x5
    48x3

    RDL
    70x10
    80x10
    90x10

    Good Mornings
    45x10
    45x10

    Swiss Ball Reverse Hypers
    2x10


    Decent workout today. Haven't done OHP in a while so those took some getting used to! And my grip for Deadlifts def needs to be worked on. 4th set in and the bar kept slipping even with mixed grip so that totally messed up my groove.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    3-20

    SUMO DL
    110x6
    130x6
    150x6
    150x6
    170x1

    OHP
    40x5
    45x5
    48x3

    RDL
    70x10
    80x10
    90x10

    Good Mornings
    45x10
    45x10

    Swiss Ball Reverse Hypers
    2x10

    Decent workout today. Haven't done OHP in a while so those took some getting used to! And my grip for Deadlifts def needs to be worked on. 4th set in and the bar kept slipping even with mixed grip so that totally messed up my groove.
    If your having problems with grip when pyramiding up in weight on deads you could try reverse pyramid style. Warm up then go to your heaviest weight for a certain rep range an then decrease weight in the latter sets to stay in the target rep range.
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    SAT LOG

    [SOTD] Queen - I want it all
    Queen I want it all + Lyrics - YouTube

    DB Floor Press
    18x12
    22x10
    22x10
    22x10

    DB Floor Fly
    18x10
    18x10
    18x10
    18x10

    DB Lying Tricep Extensions
    18x10
    18x10
    18x8

    Dips
    10,4

    DB Front into Side Raises
    2x10

    Light Ab Work


    Walked around all day yesterday so today I decided to hit chest instead of squats. After tricep extensions my tri's were shaking. Then I attempted dips but those were rough on my wrists and shoulders. I stopped after 2 sets and finished with DB raises and abs.
    Squats do a booty good.
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    Kix your protein is amazing!!!!

    Cinnabun Trutein for life yo!
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    MON LOG

    DL
    100x5
    120x5
    140x5
    150x3
    160x2
    170x1
    110x10

    RDL
    70x10
    70x10
    80x10
    90x10

    Good Morning
    40x10
    50x10
    50x10

    Swiss Ball Reverse Hypers
    2x15

    Light Core Work
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    Kix your protein is amazing!!!!

    Cinnabun Trutein for life yo!


    Hehe I know right!!
    Squats do a booty good.
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    THURS LOG

    BB Rows

    60x8
    70x8
    70x8
    80x8

    Reverse Grip BB Rows
    60x8
    70x8
    80x8
    90x8
    100x5
    110x4** PR

    DL
    110x8
    120x5
    140x4
    160x1

    One Arm BB Rows
    2x10

    Light Ab Work + 15 min cardio

    I've not lifted weights since Monday because I've been battling a head cold. People germs >.< I jogged on Tuesday and took Wednesday off. I wasn't planning on going heavy today since my energy levels were waaay down at the start of the workout. Warming up even had me winded. The the first few sets of bb rows had me even more exhausted. However, once I switched over to reverse grip my energy ramped up and I was able to hit on new PR!! Felt damn good.
    Squats do a booty good.
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    Hey, there's more pics of food than the OP...wudupwidat? ;-) j/k kix, the grub does look rather tasty though! Keep up the good work! I'm interested to see what's yet to come.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Using your protein in my oat meal, it is great!!!!
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    Quote Originally Posted by huggy77 View Post
    Using your protein in my oat meal, it is great!!!!
    Try it in protein pancakes too!
    Squats do a booty good.
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    MON LOG

    BB Squats
    90x5
    90x5 rest pause
    110x5x2x6x5
    120x5
    125x5x3

    BB Lunges
    20x10
    40x10

    Curtsy Lunges

    10x10
    10x10

    Bulgarian Lunge

    1x10

    Core work

    Squats are usually hit or miss with me. Today was a bit of a miss. Weights felt heavy when they shouldn't have and also had issues with getting into the correct squat position.
    Squats do a booty good.
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    TUES LOG

    OHP
    35x5
    40x5
    45x5
    45x5
    50x3

    Seated DB Lateral Raise

    3x12

    DB Side Lateral Raise
    4x12x12x12x15

    DB Front Raises
    3x12

    Arnold Press
    3x10
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    TUES LOG

    OHP
    35x5
    40x5
    45x5
    45x5
    50x3

    Seated DB Lateral Raise
    3x12

    DB Side Lateral Raise
    4x12x12x12x15

    DB Front Raises
    3x12

    Arnold Press
    3x10
    How are u feeling? Whats the diet (macros) and supplement situation look like.
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    WED LOG

    15 min treadmill

    Reverse Grip BBR
    75x8
    85x8
    90x8
    80x10

    BBR
    70x8
    80x8
    70x12
    70x12

    Meadow Rows 1x10

    One Arm BBR 4x10

    Deadlifts 2x10 (light)

    15 min treadmill


    Biceps sore from shoulder's yesterday so had to go lighter on reverse grip bbr because I could really feel it there. Also, my right shoulder kept clicking on conventional bbr so I kept that light as well and just hit higher reps. Maybe should have spaced it out so I could get a day in between shoulders and back.
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    How are u feeling? Whats the diet (macros) and supplement situation look like.
    Diet is lower in carbs. I'm trying to up the cardio so I can keep it at 1600-1700 on lifting days. Supplements are pretty basic! Fish oil, multi, whey, and pre-wo, but only on days when I need that extra push!
    Squats do a booty good.
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    30 min jog + core work
    Squats do a booty good.
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    MON LOG

    30 min cardio

    Squats

    70x10x10
    90x5 rest pause
    90x5x10
    110x5x5x5
    120x5
    125x5x6

    BB Lunges
    40x10
    50x10

    Curtsy Lunges
    10x10
    10x10

    Bulgarian Lunge
    1x10

    Light Core Work
    Squats do a booty good.
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    TUES LOG

    30 min cardio

    BBR
    60x12
    75x8
    85x8
    95x6

    Reverse Grip BBR
    60x12
    70x8
    80x8
    90x8
    100x8
    110x6 * PR for reps
    115x3 * PR

    One Arm BBR Rows
    5x10


    PR for Reverse Grips
    Squats do a booty good.
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    Dropping in to say nice work,keep it going!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
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    Quote Originally Posted by Mack411 View Post
    Dropping in to say nice work,keep it going!
    Yo Mack. Took my Focus XT sample (Pink Lemonade)today pre-wo and hit a PR as you probably saw. Will post up a review later tonight - I didn't forget!

    Oh and thank you!!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Yo Mack. Took my Focus XT sample (Pink Lemonade)today pre-wo and hit a PR as you probably saw. Will post up a review later tonight - I didn't forget!

    Oh and thank you!!
    You are tha man
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
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    WED LOG

    OHP
    40x5
    45x5
    50x4
    50x3
    53x1

    SEATED DB LAT RAISES
    5x10
    5x10
    5x10
    5x10
    5x10
    5x7

    DB SIDE LATERAL RAISES
    5x10
    10x10
    10x10
    10x10
    10x10

    DB FRONT RAISES
    10x12
    10x12
    10x12
    10x12
    10x12

    ARNOLD PRESS
    10x10
    10x10
    10x10
    10x10
    10x10 superset w/hammer curls to failure
    Squats do a booty good.
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    FRI LOG

    Deadlifts
    80x10x10
    100x5x5
    120x5
    130x5

    RDL
    60x10
    70x10
    80x10

    GM
    40x10
    50x10

    Swiss Ball Reverse Hypers
    2x15
    Squats do a booty good.
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    SAT LOG

    BBR
    60x12x12
    70x12

    Reverse Grip BBR
    60x15x15
    70x15

    One Arm Barbell Rows
    2x10

    Incline DB Press 3x10

    Incline DB Flies 3x10

    DB Floor Press 3x10

    DB External/Internal Rotator Cuff Rotations
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    SAT LOG

    BBR
    60x12x12
    70x12

    Reverse Grip BBR
    60x15x15
    70x15

    One Arm Barbell Rows
    2x10

    Incline DB Press 3x10

    Incline DB Flies 3x10

    DB Floor Press 3x10

    DB External/Internal Rotator Cuff Rotations
    Did you hit your deadlift goal yet?
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    Quote Originally Posted by huggy77 View Post
    Did you hit your deadlift goal yet?
    Yes! Set for 200x1. Hit it last month, thanks for asking! Also hit a barbell row PR about a week ago! :-)
    Squats do a booty good.
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    You've got some good volume going on there. And congrats on hitting your deadlift goal! Increasing deads is always my goto indicator as to how well I'm progressing.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by gokix811 View Post
    Yes! Set for 200x1. Hit it last month, thanks for asking! Also hit a barbell row PR about a week ago! :-)
    thats awesome congrats and keep it up. very motivational, im losing the weight now and started 2 weeks ago and reading through some of your stuff is great
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    Quote Originally Posted by gokix811 View Post
    Yes! Set for 200x1. Hit it last month, thanks for asking! Also hit a barbell row PR about a week ago! :-)
    Good girl!!!
  36. Registered User
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    MON LOG

    30 min cardio

    Squat
    60x10
    80x10
    100x5x5x5x5x5
    120x2x2
    90x10

    Curtsy Lunges
    10x10
    10x10
    10x10

    Barbell Reverse Lunge
    20x10

    Bulgarian Lunge

    BWx10

    + Core work

    Felt like I had better form on my squats today. On the other hand, I didn't have very much gas in me for the last few sets after cardio just a few hours earlier. Knees felt very tender as well after jogging and box jumps so I kept lunges light and just finished my workout with a set of those.
    Squats do a booty good.
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    Quote Originally Posted by 1ifeblood View Post
    You've got some good volume going on there. And congrats on hitting your deadlift goal! Increasing deads is always my goto indicator as to how well I'm progressing.
    Thanks life! I like to challenge myself now and then too.
    Squats do a booty good.
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    Quote Originally Posted by Monsta65 View Post
    thats awesome congrats and keep it up. very motivational, im losing the weight now and started 2 weeks ago and reading through some of your stuff is great
    Hey Monsta! You keep up the great work as well! Keep that positive mindset and you will get very far my friend
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    Good girl!!!
    Thanks hun!! You are a great motivator
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Thanks life! I like to challenge myself now and then too.
    That's the beautiful thing about weight lifting...you always get to set new goals and then work hard to achieve them!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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