gokix's summer kickoff!

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  1. 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.


  2. 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.
    •   
       


  3. 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...

  4. 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.

  5. SAT LOG

    15 min Hill Sprints

    50y x 8


    Not too bad temp wise, but the wind chill nearly killed me.

  6. Look at u with the HIIT!

  7. 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

  8. 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!!

  9. 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.

  10. 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!!!!
    •   
       


  11. Quote Originally Posted by huggy77 View Post
    GOOD SONG!!!!
    Yeah!!


  12. Quote Originally Posted by huggy77 View Post
    GOOD SONG!!!!
    P.S. Your inbox is full!

  13. Quote Originally Posted by gokix811 View Post

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

  14. 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!

  15. 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

  16. Quote Originally Posted by Distilled Water View Post
    I hate when that happens.....
    You too huh?! Ughh *hair flips* Haha

  17. 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!

  18. Sun Log

    Day off. Major DOMS felt in my quads today and cardio involved shoveling snow...fun times!

  19. 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!!

  20. 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!

  21. came in here to see the latest pics of gokix..left disapointed

    j/k i didnt leave

    hit me up when your ready to test some new LG fatburning goodness
    FINAFLEX forum rep
    visit our website at finaflex.com

  22. Quote Originally Posted by xR1pp3Rx View Post
    came in here to see the latest pics of gokix..left disapointed

    j/k i didnt leave

    hit me up when your ready to test some new LG fatburning goodness
    Haha hey stranger!

    Yeah, I have some recent pics in another sponsored log that I'm running. See my sig. They are posted on the 1st page. New LG stuff eh? That's always exciting!

  23. TUES LOG (1st workout of the New Year!!)

    10 min walk warmup

    [SOTD]: Jay-Z & Beyonce vs Passion Pit - Wait What
    http://www.youtube.com/watch?v=YQsbaj_oFo0


    OHP
    30x5
    40x5
    50x3** PR
    50x3*
    40x5

    Sumo DL
    70x5
    90x5
    110x5
    130x5
    140x5
    150x3

    RDL

    70x10
    90x10
    100x9** PR
    90x10

    Wide Stance GM

    30x10
    30x10

    Stability Ball Reverse Hyperextensions

    3x10

    12 min cool down walk

    Probably the best workout I've had in a while! I set 2 PR's for OHP and RDL and even managed to do a 2nd PR set for OHP! My quads have been stiff as a board for the past few days after squats so I figured today would end up being a light day. But I kept adding plates and was able to bang out rep after rep and I felt a lot stronger today despite the DOMs.

  24. WED LOG

    Complexes 4x5

    Arm Swings (4x10)
    Suitcase Arm Swings (4x8)
    Reverse Lunges
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3..)

    Stacker Planks 3x5
    Push/Pull Planks 3x5
    Twist Plank 2x5
    Renegade Rows 2x5
    Lying Leg Raises 10,10
    BB Hip Thrusts 30lbs 3x10,15,15

    My lower back is killing me after yesterday's workout. I stretched it out post wo but didn't think I needed to do any further because I felt fine until I woke up this morning. Further irritated during suitcase arm swings and renegade rows. I think I started off too heavy with the side arm swings as well so I will lower the weight next time.

  25. THUR LOG

    [SOTD]: The Aston Shuffle ft. Tommy Trash - Sunrise (Tommy Trash Remix)
    http://www.youtube.com/watch?v=cw0fUnk0YNA


    BBR
    52x10
    57x10
    57x10

    Reverse Grip BBR
    52x10
    52x10
    52x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x12
    17x12
    17x10

    DB Pull Over
    3x10 with 12lbs

    Inverted Rows
    8,5,5

    Wide Grip Inverted Rows
    5,4,5

    Pretty good workout. Low end on the inverted rows though. Lower back felt a little sore when I bent down to pick up the bar for Rows but not as bad as yesterday.

  26. FRI LOG

    30 min jog

    New kicks feel pretty good. Left toes started getting sore about 3/4 of the way in the run.


    SAT LOG

    [SOTD]: Kaskade VS. Steve Aoki & Tommy Trash -- Be Still Ladi Dadi (Kaskade's Freaks Of Nature Mash Up)
    http://www.youtube.com/watch?v=im5J4SJUte4


    OHP
    30x5
    40x5
    45x5
    50x4
    55x1** PR

    Barbell Reverse Lunge
    50x10
    50x10
    50x10

    DB Lateral Lunge
    10x10
    10x10
    10x10

    DB Curtsy Lunge
    10x10
    10x10
    10x10

    DB Bulgarian Lunge
    5x10
    5x10
    5x10

    DB Sumo Squat
    20x12
    30x12
    30x12
    30x15
    30x12

    Obliterated legs today and even got a PR on OHP! Once the barbell passed my head it kind of just stuck there for what seemed liked ages but I pushed through it and got it up! Had a dull knee pain from early this morning so opted for sumo squats and that was much easier on my poor knees.

  27. Quote Originally Posted by gokix811 View Post
    FRI LOG

    30 min jog

    New kicks feel pretty good. Left toes started getting sore about 3/4 of the way in the run.

    SAT LOG

    [SOTD]: Kaskade VS. Steve Aoki & Tommy Trash -- Be Still Ladi Dadi (Kaskade's Freaks Of Nature Mash Up)
    http://www.youtube.com/watch?v=im5J4SJUte4

    OHP
    30x5
    40x5
    45x5
    50x4
    55x1** PR

    Barbell Reverse Lunge
    50x10
    50x10
    50x10

    DB Lateral Lunge
    10x10
    10x10
    10x10

    DB Curtsy Lunge
    10x10
    10x10
    10x10

    DB Bulgarian Lunge
    5x10
    5x10
    5x10

    DB Sumo Squat
    20x12
    30x12
    30x12
    30x15
    30x12

    Obliterated legs today and even got a PR on OHP! Once the barbell passed my head it kind of just stuck there for what seemed liked ages but I pushed through it and got it up! Had a dull knee pain from early this morning so opted for sumo squats and that was much easier on my poor knees.
    What kind of shoes did you get?
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF

  28. Quote Originally Posted by sawa3 View Post
    What kind of shoes did you get?
    I went with Reebok Realflex Run mesh shoes. Gray on top and baby blue bottoms.

  29. MON LOG

    AM - 40 min LISS

    [SOTD]: Dimitri Vangelis & Wyman feat. Jonny Rose - Pieces Of The Light (Sick Individuals Remix)
    http://www.youtube.com/watch?v=mZwUodOI0Ho


    OHP
    30x5
    40x5
    40x5
    45x5
    50x2

    Sumo DL
    70x10
    90x5
    110x5
    110x5

    RDL
    70x10
    90x8
    90x8

    Wide Stance GM
    30x10
    40x10
    40x10

    Stability Ball Reverse Hyperextensions
    3x10

    Not such a great workout :\ I am still sore from Saturday's workout so I should have waited another day before hitting legs again because it def affected my workout today. I just wasn't feeling it and should have stuck to cardio or done a back/chest workout instead.

  30. WED LOG

    BBR
    62x10
    72x10** PR
    72x10
    72x10

    Reverse Grip BBR
    62x10
    62x10
    62x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x15
    17x15
    17x10

    Inverted Rows
    Modified - 10
    Feet Elevated - 4,4

    Wide Grip Inverted Rows
    Modified - 6,6,6

    Left shoulder achy and feeling sensitive; tried to take it easy today but I def felt it during floor press. PR on rows - happy about that
  

  
 

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