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gokix's summer kickoff!

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    IN!!!
    ...late but still here!

    looks like your killing it
    but thats nothing new!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

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    Quote Originally Posted by MANotaur View Post
    IN!!!
    ...late but still here!

    looks like your killing it
    but thats nothing new!
    MaaaanTaaaar!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    MaaaanTaaaar!
    ...was that a clever allusion to homestar runner??
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
    •   
       

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    Quote Originally Posted by MANotaur View Post

    ...was that a clever allusion to homestar runner??
    I'm not sure what that is, but if it would make me look cooler, then YES!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    I'm not sure what that is, but if it would make me look cooler, then YES!
    Google trogdor and you Will see what Im talking about
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    WED LOG

    BBR
    70x8
    80x8
    90x8

    Reverse Grip BBR
    70x8
    80x8
    90x8
    100x8
    110x8 * Attacked the weights!
    115x6 * PR Reps
    120x4x2 * PR Weight + Reps

    Deadlift
    120x8x2

    One Arm BBR
    5 sets of 10

    1.5 mile jog

    Calves have been crazy sore for 2 days now - I feel like I'm walking around with a limp. Now onto the workout...

    First 3 sets of BBR's basically just set me up for Reverse grip rows since that is my stronger lift. 100lbs felt quite heavy at first because I was concentrating on slow & controlled movement. Going into the next set I had to pump myself up if I wanted to push more weight. So I literally attacked the weights this time - they had no idea what had hit them! Hey, whatever it takes right?! 110lbs felt easier in beast mode so I went for 115 and PR'd on reps. Then hit a new PR for 120lbs. Finished off with a few reps of deadlifts as well, but tbh, I was already taxed out and only managed 3 reps for the 2nd set. Stopped there to save energy for more rows and jogging.
    Squats do a booty good.
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    Quote Originally Posted by MANotaur View Post
    IN!!!
    ...late but still here!

    looks like your killing it
    but thats nothing new!
    Welcome Manotaur! Nice of you to stop by.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    WED LOG

    BBR
    70x8
    80x8
    90x8

    Reverse Grip BBR
    70x8
    80x8
    90x8
    100x8
    110x8 * Attacked the weights!
    115x6 * PR Reps
    120x4x2 * PR Weight + Reps

    Deadlift
    120x8x2

    One Arm BBR
    5 sets of 10

    1.5 mile jog

    Calves have been crazy sore for 2 days now - I feel like I'm walking around with a limp. Now onto the workout...

    First 3 sets of BBR's basically just set me up for Reverse grip rows since that is my stronger lift. 100lbs felt quite heavy at first because I was concentrating on slow & controlled movement. Going into the next set I had to pump myself up if I wanted to push more weight. So I literally attacked the weights this time - they had no idea what had hit them! Hey, whatever it takes right?! 110lbs felt easier in beast mode so I went for 115 and PR'd on reps. Then hit a new PR for 120lbs. Finished off with a few reps of deadlifts as well, but tbh, I was already taxed out and only managed 3 reps for the 2nd set. Stopped there to save energy for more rows and jogging.
    It's all about the mindset...good job!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    It's all about the mindset...good job!
    Totally agreed and thank you! I was rather proud of myself :-)
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Totally agreed and thank you! I was rather proud of myself :-)
    you should be proud of yourself
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    THURS LOG

    OHP
    40x5
    45x5
    45x5


    SEATED DB BENT OVER LAT RAISES
    5x10
    5x10
    5x10
    5x10
    5x10

    DB SIDE LATERAL RAISES
    10x10
    10x10
    10x10

    PARTIAL DB LAT RAISES
    4 sets of 8

    FACE PULLS
    3 sets of 10

    DB FRONT RAISES
    10x10
    10x10
    10x10
    10x10
    10x10

    ARNOLD PRESS
    10x10
    10x10
    10x10
    10x10
    10x10


    Not a bad work out. Done in less than 50 min. Left knuckle feels sore after standing lat raises, feels really tender to the touch, but hopefully that is just temporary!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    THURS LOG

    OHP
    40x5
    45x5
    45x5

    SEATED DB BENT OVER LAT RAISES
    5x10
    5x10
    5x10
    5x10
    5x10

    DB SIDE LATERAL RAISES
    10x10
    10x10
    10x10

    PARTIAL DB LAT RAISES
    4 sets of 8

    FACE PULLS
    3 sets of 10

    DB FRONT RAISES
    10x10
    10x10
    10x10
    10x10
    10x10

    ARNOLD PRESS
    10x10
    10x10
    10x10
    10x10
    10x10

    Not a bad work out. Done in less than 50 min. Left knuckle feels sore after standing lat raises, feels really tender to the touch, but hopefully that is just temporary!
    Probably just stained the tendon. Might want to try doing them with a supinated grip. It will put more tension on your front delt but will alleviate the strain on your knuckle until it recovers. Just a thought. If you have a lat raise machine that allows you to lift with your elbows...that would work too. ;-)
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    Probably just stained the tendon. Might want to try doing them with a supinated grip. It will put more tension on your front delt but will alleviate the strain on your knuckle until it recovers. Just a thought. If you have a lat raise machine that allows you to lift with your elbows...that would work too. ;-)
    Hmm any videos of said exercise using supinated grip?

    I started doing rotator cuff exercises prior to shoulders and I can't believe I have been neglecting these for so long!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Hmm any videos of said exercise using supinated grip?

    I started doing rotator cuff exercises prior to shoulders and I can't believe I have been neglecting these for so long!
    http://www.youtube.com/watch?v=XXyHY...e_gdata_player

    This guy is doing seated supinated grip lat raises. If the URL doesn't work just go to youtube and search for "dumbbell lateral raise supinated grip"
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    http://www.youtube.com/watch?v=XXyHY...e_gdata_player

    This guy is doing seated supinated grip lat raises. If the URL doesn't work just go to youtube and search for "dumbbell lateral raise supinated grip"
    Great, thanks! :-)
    Squats do a booty good.
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    Killing it as usual kix!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Killing it as usual kix!
    Hi Monty! I tried out heavy partials yesterday. I wasn't able to go real heavy - held 15lb dB's - but they were a nice finisher.

    Great tips :-)
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Hi Monty! I tried out heavy partials yesterday. I wasn't able to go real heavy - held 15lb dB's - but they were a nice finisher.

    Great tips :-)
    Glad you liked them!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    SAT LOG

    Deadlifts
    80x10
    100x5
    120x5
    130x5x5
    100x10

    RDL
    60x15
    70x10x10

    Swiss Ball Reverse Hypers

    2x15

    1 mile jog

    Short and sweet today.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    SAT LOG

    Deadlifts
    80x10
    100x5
    120x5
    130x5x5
    100x10

    RDL
    60x15
    70x10x10

    Swiss Ball Reverse Hypers
    2x15

    1 mile jog

    Short and sweet today.
    That's a killer quickie goki! (see what i did there??)

    How fast was your mile??
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post
    That's a killer quickie goki! (see what i did there??)

    How fast was your mile??
    Lol I'm not sure because I didn't check the time. I was in a rush to get my jog in before nightfall. I'll have to remember that next time.
    Squats do a booty good.
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    Quote Originally Posted by MANotaur View Post

    That's a killer quickie goki! (see what i did there??)
    I don't think I caught that...can you maybe explain it in detail? ;-)
    Where it all started

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

    MON LOG


    Squats
    60x10
    80x10
    100x5x5x5x5x5
    80x8
    60x10

    Front Squat
    40x12
    50x12
    60x12
    60x12

    Cursty Lunge
    10x10
    10x10
    10x10

    20 min LISS

    Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    ^ lol

    Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
    i have been doing some westside style squats as of late and while you feel awkward at first, when your hips open up and you get the flexibility at the bottom position the weights go up fast...

    Your new avatar looks great!
    Dem Traps....
    Dem Shoulders...
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    Quote Originally Posted by gokix811 View Post
    ^ lol

    MON LOG

    Cursty Lunge
    10x10
    10x10
    10x10
    What on this green earth is a curtsy lunge??
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post

    What on this green earth is a curtsy lunge??
    Lol...I was wondering the same thing.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    i have been doing some westside style squats as of late and while you feel awkward at first, when your hips open up and you get the flexibility at the bottom position the weights go up fast...

    Your new avatar looks great!
    Dem Traps....
    Dem Shoulders...
    Thanks Huggy! I still think they look small. Just started incorporating shoulder stuff as well so hopefully those catch up

    West side style as in a wider stance? I can get good depth as well with a wider stance but can't go as heavy. The bar also sits higher on my back.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    awesome just found out another new lift
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    Quote Originally Posted by gokix811 View Post
    Thanks Huggy! I still think they look small. Just started incorporating shoulder stuff as well so hopefully those catch up

    West side style as in a wider stance? I can get good depth as well with a wider stance but can't go as heavy. The bar also sits higher on my back.
    The shoulder size will come.

    Yeah, i had to drop weight when i started using the wider westside width, but once you get comfy with it the weights starts to really fly up... Be careful squatting at home...
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    Quote Originally Posted by gokix811 View Post
    ^ lol

    MON LOG

    Squats
    60x10
    80x10
    100x5x5x5x5x5
    80x8
    60x10

    Front Squat
    40x12
    50x12
    60x12
    60x12

    Cursty Lunge
    10x10
    10x10
    10x10

    20 min LISS

    Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
    I always squat with a wider stance, feels more natural and stable not to mention I'm a lot stronger with a wider stance.
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    WED LOG

    40 min walk

    OHP
    35x5
    40x3
    45x2
    50x1

    DB Arm circle rotator cuff exercise (??) Not sure what you call them but it's like a front raise, to the side and down
    3x10

    DB Bent Over Seated DB Lateral Raise
    3x10

    DB Seated Lateral Raise (palms faced back)
    3x10

    DB Partial Lat Raise
    3x8

    DB Front Raise
    3x10


    Yesterday was back day and I went with lighter weights. Didn't do any rows over 100lbs and to finish off I threw in 1x10 deadlifts @ 100lbs. Quads were on fiyah from the previous day.
    Squats do a booty good.
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    What's your diet looking like these days, miss?
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by gokix811 View Post
    WED LOG


    DB Arm circle rotator cuff exercise (??) Not sure what you call them but it's like a front raise, to the side and down
    3x10

    on FIYAH!!!
    I start every pressing day with rotator work.... Takes like 5 minutes and gets a lot of blood in the shoulder...
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    THURS LOG

    40 min walk
    15 min sprints/suicides drills

    Had a major drop in energy after I finished sprints. Cardio done!!!
    Squats do a booty good.
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    Quote Originally Posted by Distilled Water View Post
    What's your diet looking like these days, miss?
    Lower carb intake/higher fat on cardio days. Carbs on lifting days usually pre and post workout. Been starting off my mornings with a cup of coffee and tablespoon of coconut oil

    Quote Originally Posted by huggy77 View Post
    on FIYAH!!!
    I start every pressing day with rotator work.... Takes like 5 minutes and gets a lot of blood in the shoulder...
    Heck yeah! My shoulders were burning something fierce after I did those DB rotator cuff arm circles. Forearms and biceps got some indirect work as well. Definitely feeling it today. Pretty intense!
    Squats do a booty good.
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    FRI - OFF - shoulder issues

    SAT LOG

    DL
    80x10
    100x5
    120x5
    130x3
    140x3
    150x3 (mixed grip)
    160x2
    170x1

    RDL
    70x12x10x10

    Swiss Ball Reverse Hypers
    BW 2x15

    + Core Work with Stability Ball

    40 min walk

    Left shoulder has been acting up since doing shoulders a few days ago - sore, cracking, etc. I was worried this would effect deadlifts today and was contemplating on skipping today's workout, but I started warming up with shoulder mobility exercises with the intention of doing light deads if anything. Shoulders still made cracking noises but loosened up enough. Deadlifts felt really strong today. I didn't go in expecting to pull as much as I did.
    Squats do a booty good.
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    MON LOG

    BB Reverse Lunge
    20x10
    30x10
    40x10
    40x10

    Squats
    70x10
    90x8
    110x5x5x5x5x5
    90x8
    70x6

    Front Squat
    40x10
    50x10
    50x10

    20 min LISS


    Decided to pre-exhaust my legs with some bb lunges first. Not sure if it helped or hindered my squats but it helped to warm up my knees. Squats felt okay today. Some reps felt better than others. Noticed that I rocked a bit coming up on out of the hole on some reps as well.
    Squats do a booty good.
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    TUES LOG

    45 min walk

    BBR
    60x8
    70x8
    80x8

    Reverse grip bbr
    70x8
    80x8
    90x8
    100x8
    110x6

    Deadlifts
    110x5x5x5

    DB Rows
    3x10

    One Arm BBR
    3x10
    Squats do a booty good.
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    WED LOG

    40 min walk

    OHP
    35x3
    40x3
    45x3
    50x3

    DB Rotator Cuffs
    3x10

    DB Seated Lat Raise (palms outward)
    3x10

    DB Supinated Lat Raise
    3x10

    DB Partial Lat Raise

    3x8

    Bent over DB Delt Raise

    4x12

    Left shoulder has been making clicking/cracking noise lately... more so than the right shoulder. Sometimes it happens when I just raise my shoulder at a certain angle, but I also notice it during shoulder stretches, like shoulder dislocations, and also during some isolation exercises. Not painful, but kind of annoying. The day before when doing light db rows my right shoulder was fine, but left shoulder kept making clicking noises even with a light weight dumbbell. Could it be that my left side is just naturally weaker than my right? Maybe I need to do more shoulders stretches? I recently picked up a resistance band but haven't used it yet.
    Squats do a booty good.
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