gokix's summer kickoff!

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    Quote Originally Posted by gokix811 View Post
    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.
    Usually if your right handed, your right side will be stronger re connective tissues due to the fact that they are utilized more often. You need to do some internal and external rotations prior to any shoulder or chest work.
    How's your deadlifting program going??

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    Taken this morning. I think I can start to see some lats in there??

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    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Taken this morning. I think I can start to see some lats in there??

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80 138"/>
    Got a nice hourglass shape going there. Looking good!
    Where it all started

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

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    Quote Originally Posted by Lukef2000 View Post
    Usually if your right handed, your right side will be stronger re connective tissues due to the fact that they are utilized more often. You need to do some internal and external rotations prior to any shoulder or chest work.
    How's your deadlifting program going??
    Yes I do! I picked up a resistance band and used it last night before chest workout. I could tell it helped quite a bit. I don't know if I told you yet, but I was aiming for a 200lb deadlift and hit that a few months back. Felt good, man.
    Squats do a booty good.
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    Quote Originally Posted by 1ifeblood View Post
    Got a nice hourglass shape going there. Looking good!
    Thank ya Been hitting my back hard. Very interested to see how it looks once the weight drops.
    Squats do a booty good.
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    FRI LOG

    40 min walk

    DB Floor Press
    4x10

    Incline DB Fly
    4x10

    Incline DB Press
    4x10
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Thank ya Been hitting my back hard. Very interested to see how it looks once the weight drops.
    It looks like you're cutting bf nicely. Just keep doing what you're doing. :-)
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    It looks like you're cutting bf nicely. Just keep doing what you're doing. :-)
    Yes sir, 1ifeblood, sir.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Yes sir, 1ifeblood, sir.
    Where it all started

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

    [SOTD]: Lana Del Rey - Summertime Sadness (Cedric Gervais Vocal Down Mix)
    http://www.youtube.com/watch?v=S0psekC5_bg


    Sick beat. Been on my replay for a while now.


    Deadlifts
    80x5
    100x5
    120x5
    130x3
    140x3
    150x2
    160x1

    RDL
    70x10
    80x10
    90x10
    100x10

    Swiss Ball Reverse Hypers
    2x15

    30 min walk
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    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
    Nice! I also start my mornings the same! I have some Donut Shop Coconut Mocha Keurigs I add mine too, it's unreal.
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Distilled Water View Post
    Nice! I also start my mornings the same! I have some Donut Shop Coconut Mocha Keurigs I add mine too, it's unreal.
    Mine sounds plain compared to that! I just use coffee, extra virgin coconut oil, stevia, almond milk.
    Squats do a booty good.
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    SUN LOG

    45 min LISS + core work

    Need to start hitting up core at least 3x/week!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Yes I do! I picked up a resistance band and used it last night before chest workout. I could tell it helped quite a bit. I don't know if I told you yet, but I was aiming for a 200lb deadlift and hit that a few months back. Felt good, man.
    Yeah i do rotations before most of my shoulder and chest days as ive had problem shoulders for a long long time now. That's awesome that you hit your goal! What's your next goal??
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    Quote Originally Posted by Lukef2000 View Post
    Yeah i do rotations before most of my shoulder and chest days as ive had problem shoulders for a long long time now. That's awesome that you hit your goal! What's your next goal??
    Thanks Lukester! Goal is to cut down for the summer (everyone's goal lol) and work on building my squat up. I'm only doing squats once a week right now. May bump that up to 2x week. Heavy squat day with lighter lunges and light squat day with lunges. Also read up on here about pause squats (3-5 second holds). Those looks interesting too! What do ya think?
    Squats do a booty good.
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    Kix,

    Have you listened to the teachings of the honorable prophet Layne Norton? I predict you liking this and try to push cars for Hiit cardio!

    http://www.rxmuscle.com/2013-01-11-0...e-college.html

    ...Dem Lats!
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    Quote Originally Posted by huggy77 View Post
    Kix,

    Have you listened to the teachings of the honorable prophet Layne Norton? I predict you liking this and try to push cars for Hiit cardio!

    http://www.rxmuscle.com/2013-01-11-0...e-college.html

    ...Dem Lats!
    I've added walking in the mornings for approximately 40-45 min mainly for heart health, and not so much weight loss. In fact I don't count it as a work out. I know you are a big proponent for HIIT and listening to his cardio podcast makes me want to do more sprints. His school of thought on how LISS + decreased calories can lower metabolic rate was very eye-opening. Whoa! The irony of it all was that I was listening to this during my morning walk. lol.

    Very interesting as always, Huggy!!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    I've added walking in the mornings for approximately 40-45 min mainly for heart health, and not so much weight loss. In fact I don't count it as a work out. I know you are a big proponent for HIIT and listening to his cardio podcast makes me want to do more sprints. His school of thought on how LISS + decreased calories can lower metabolic rate was very eye-opening. Whoa! The irony of it all was that I was listening to this during my morning walk. lol.

    Very interesting as always, Huggy!!
    his school of thought is bases on science

    Its a great podcast...
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    Quote Originally Posted by gokix811 View Post

    Thanks Lukester! Goal is to cut down for the summer (everyone's goal lol) and work on building my squat up. I'm only doing squats once a week right now. May bump that up to 2x week. Heavy squat day with lighter lunges and light squat day with lunges. Also read up on here about pause squats (3-5 second holds). Those looks interesting too! What do ya think?
    Lol yeah that's a continuous battle, the battle for leanness. Pauses are great, they take out the stretch shortening cycle part of a squat which overall puts more strain on the muscle. What's your approach for getting cut??
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    Quote Originally Posted by Lukef2000 View Post
    Lol yeah that's a continuous battle, the battle for leanness. Pauses are great, they take out the stretch shortening cycle part of a squat which overall puts more strain on the muscle. What's your approach for getting cut??
    Well I'm not running anything at the moment, just multi, fish oil, and whey on occasion. After trying Trutein + Protean I don't think I can ever look at other whey protein powders the same lol. I've got some mediocre whey that's been collecting dust. Also, I plan on adding in more sprint work and having more self-discipline when it comes to diet. Keeping everything in moderation, like a refeed meal. Those can turn into cheat days and even cheat weekends! I definitely want to be leaner for the summer and you guys def keep me motivated to do so!

    ETA: This is the article I was referring to.

    Easy Leg Growth - AnabolicMinds.com
    Squats do a booty good.
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    MON LOG

    40 min walk


    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x10

    Squats (Paused 3 sec hold)
    1x8 @ 50 lbs
    3x8 @ 56 lbs

    Front Squats
    40x10
    50x8

    Curtsy Lunge Plyos

    3x10

    Pause squats are no joke. Worked up a nice sweat doing these. Knees were hurting during front squats using a fairly wide stance, and I couldn't do anymore after the second set.
    Squats do a booty good.
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    TUES LOG

    BBR
    60x10
    70x10
    80x10

    Reverse Grip BBR
    70x10
    80x10
    90x10
    100x8

    Deadlift
    100x11

    One Arm BBR
    4 sets of 10

    Hammer Curl + DB Curl Superset
    2x10

    Hammer Curl 1x10

    50 min total. Short rests. Good work out. Resistance band exercises prior to rows made a world of a difference.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    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.
    Nice transformation! I think you'll cry if you see mine haha!
    Currently using... ALRI - Humapro, Bioflex - Hydroflex HWPI, Bioflex - Jointz, Bioflex - Biogreens, Athletic Xtreme - Hard FX, Infinite Labs - Juggernaut HP, Finaflex - Max Pump, BPS - Vanillean, ALRI - Lipotherm, Swisse - Fish Oils.
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    WED LOG

    A.M.
    Suicide Drills/Sprints - 30 min total

    P.M.

    OHP
    35x3
    40x3
    45x3
    50x3

    DB Rotator Cuffs
    3x10

    DB Seated Lat Raise (palms outward) *not sure that I like these enough to continue doing them*
    3x10

    DB Supinated Lat Raise
    3x10

    DB Partial Lat Raise
    3x10

    Bent over DB Delt Raise
    4x12

    Arnold DB Press
    3x10


    Shoulders didn't bother me too much, but I did some resistance band work in between sets too just to be on the safe side. Weight increased slightly for partial lat raises as well.
    Squats do a booty good.
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    Looking for some advice guys...

    I'm wondering how I should split my workout routine since adding in shoulders. I also plan to hit squats and back 2x week, one back day for heavy lifts and the other reserved for lighter work. I'm experimenting with pause squats so those will be kept lighter anyway. Definitely want to keep Sun - Wed the same, but not sure how the rest of the week should be set up. HIIT the day after RDL also might not be the best idea...

    SUN - rest
    MON - squats/front squats/bb lunges/lunge variations
    TUE - heavy back/lots and lots of rows
    WED - light squats/hiit
    THUR - cardio/chest
    FRI - deadlifts/rd's/light barbell rows
    SAT - shoulders/hiit
    Squats do a booty good.
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    Quote Originally Posted by Heavyappetite View Post
    Nice transformation! I think you'll cry if you see mine haha!
    Tears of joy or sadness?
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Tears of joy or sadness?
    Tears of "omg you were the fattest man ever".
    Currently using... ALRI - Humapro, Bioflex - Hydroflex HWPI, Bioflex - Jointz, Bioflex - Biogreens, Athletic Xtreme - Hard FX, Infinite Labs - Juggernaut HP, Finaflex - Max Pump, BPS - Vanillean, ALRI - Lipotherm, Swisse - Fish Oils.
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    Just a thought here, and its not always possible but you might want to avoid doing Heavy Legs then heavy back on b2b days... Give the CNS a break.
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    SAT LOG

    DL
    80x6
    100x5
    120x3
    130x3
    140x3
    150x1
    160x1
    170x1
    180x1

    RDL
    60x12x12x12
    Hamstring Curl 1x10

    Reverse Grip BBR
    60x12
    70x10
    70x10
    BW Inverted Row 1x10

    Swiss Ball Reverse Hypers
    2x15


    Killer workout across the board. Felt like I could go on forever, but my grip strength held me back. Need to work on that. On a different note, my shoulders are hurting pretty bad after my chest work out yesterday. Warmed up with my shoulders with plenty of resistance band internal/external rotations. Could have been due to my form. It's definitely not DOMS, but an achy/tender feeling near the front delt area, and I keep having to hold my shoulder and massage it. Rubbed some ICY hot on there so hopefully that helps.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Looking for some advice guys...

    I'm wondering how I should split my workout routine since adding in shoulders. I also plan to hit squats and back 2x week, one back day for heavy lifts and the other reserved for lighter work. I'm experimenting with pause squats so those will be kept lighter anyway. Definitely want to keep Sun - Wed the same, but not sure how the rest of the week should be set up. HIIT the day after RDL also might not be the best idea...

    SUN - rest
    MON - squats/front squats/bb lunges/lunge variations
    TUE - heavy back/lots and lots of rows
    WED - light squats/hiit
    THUR - cardio/chest
    FRI - deadlifts/rd's/light barbell rows
    SAT - shoulders/hiit
    You could try a push, pull, legs routine. Incorporate a heavy day for each and a light day of each. That would hit all your muscle groups twice in a six day period. Do cardio on your light days and have Sunday off. Something like

    Monday Heavy legs
    Tuesday light push day and cardio
    Wednesday heavy pull day
    Thursday light legs and cardio
    Friday heavy push day
    Saturday light pull day and cardio
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    Quote Originally Posted by Lukef2000 View Post
    You could try a push, pull, legs routine. Incorporate a heavy day for each and a light day of each. That would hit all your muscle groups twice in a six day period. Do cardio on your light days and have Sunday off. Something like

    Monday Heavy legs
    Tuesday light push day and cardio
    Wednesday heavy pull day
    Thursday light legs and cardio
    Friday heavy push day
    Saturday light pull day and cardio
    Thanks for your input Lukester! Appreciate your advice as always. I will play around with it and see what my body responds to best.
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    Just a thought here, and its not always possible but you might want to avoid doing Heavy Legs then heavy back on b2b days... Give the CNS a break.
    Never thought about it that way. Doing legs before heavy back day hasn't seemed to affect my workouts too much, but that is something to consider. BTW, did you get my PM?
    Squats do a booty good.
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    MON LOG

    Pause Squats (3 sec hold)
    50x8
    55x8
    63x8x8x8

    Front Squats
    50x10
    60x10
    70x10
    80x10

    BB Reverse Lunge
    20x10
    30x10
    40x10
    50x10

    Curtsy Plyo Lunges
    3x10

    +Core Work


    Frustrated with back squats. Sometimes I feel like I am making progress, but then I have a day like today where the squats just feel off. I know I need to back off of them and concentrate on form. It's just a shot to the ego, b/c I want to go heavier and I want to go ATG. I'm gonna probably switch it up with some bulgarian split squats next time.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    MON LOG

    Pause Squats (3 sec hold)
    50x8
    55x8
    63x8x8x8

    Front Squats
    50x10
    60x10
    70x10
    80x10

    BB Reverse Lunge
    20x10
    30x10
    40x10
    50x10

    Curtsy Plyo Lunges
    3x10

    +Core Work

    Frustrated with back squats. Sometimes I feel like I am making progress, but then I have a day like today where the squats just feel off. I know I need to back off of them and concentrate on form. It's just a shot to the ego, b/c I want to go heavier and I want to go ATG. I'm gonna probably switch it up with some bulgarian split squats next time.
    Whenever I start to feel demotivated because I'm not seeing the results I want...i just look at where I was when I started and am thankful that at least I'm not back there anymore. 2 steps forward, 1 step back, 2 steps forward...you got this girl! ;-)
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    Whenever I start to feel demotivated because I'm not seeing the results I want...i just look at where I was when I started and am thankful that at least I'm not back there anymore. 2 steps forward, 1 step back, 2 steps forward...you got this girl! ;-)
    Yep, I may have to dial it back and start with broom squats again, and go from there. I can still chip away at my other lifts. Marathon, not a race...

    Thanks for the kind words
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Yep, I may have to dial it back and start with broom squats again, and go from there. I can still chip away at my other lifts. Marathon, not a race...

    Thanks for the kind words
    Quite welcome, madam. ;-)
    Where it all started

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

    BBR
    60x10
    70x10
    80x10

    Reverse Grip BBR
    70x8
    80x8
    90x8
    100x8
    110x5
    120x3

    Snatch Grip DL
    80x5
    100x5
    120x5

    Meadow Rows
    3x10

    One Arm BBR
    3x10

    Resistance Band tricep pulldowns 3x10
    RB crunches 3x10

    Warming up with light BBR's and felt a slight strain in my left pec area. Stretched it a bit before hitting the weights again. Rest of my back has been smoked. Right now I still have quite a bit of energy, even though my w/o finished up at 1.5 hrs. Resistance band crunches were interesting. First time doing these and I guess I miscalculated the distance between my arm and the floor, because I slammed my elbow in the floor pretty hard. That was fun.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    TUES LOG
    Warming up with light BBR's and felt a slight strain in my left pec area.
    I have pec issues deadlifting all the time its awful.... try starting with the reverse grip bb rows next time and let us know if it cramps..

    My right pec will cramp on deadlifts if i dont take an underhanded grip on that side...
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    WED LOG

    Jump Rope Intervals - 3 rounds - 20 min total

    1 min on (skipping)
    14 knee pushups
    *
    1 min on (both feet)
    14 toe touches
    *
    1 min on (jogging)
    14 bw squats
    *
    1 min on (single leg)
    *
    [40 sec rest]

    Planned on doing some Sprint intervals outside but it started to rain so I grabbed the jump rope and did some intervals inside. Had a nice sweat going due to no rest between exercises. Some tenderness in my ankle from hopping up and down, probably because they weren't used to it.
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    I have pec issues deadlifting all the time its awful.... try starting with the reverse grip bb rows next time and let us know if it cramps..

    My right pec will cramp on deadlifts if i dont take an underhanded grip on that side...
    Do you stretch it beforehand, huggy? It was so weird because I had maybe 50 lbs on the bar, not heavy at all, and it hit me during warm ups about 3 or 4 reps in. Never felt that before. Thanks for the tip! Will keep you updated.
    Squats do a booty good.
  

  
 

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