gokix's summer kickoff!

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    Quote Originally Posted by gokix811 View Post
    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.
    Not my pecs, i do a ton of lower body and hip stretching on DL day, i should do some pec stretching....

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    THURS LOG

    DB Floor Press

    4x10

    DB Floor Press (Neutral Grip)
    4x10

    DB Press (Alternating Hands)
    3x10

    DB Press (Isolation Hold)
    3x10

    DB Floor Fly
    3x12

    20 min LISS
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    FRI LOG

    OHP
    35x3
    40x3
    45x3
    50x3
    55x2

    DB Rotator Cuffs
    3x10

    DB Supinated Lat Raise
    3x10

    DB Partial Lat Raise
    4x8

    Bent over DB Delt Raise
    4x12

    Arnold DB Press
    3x10
    Squats do a booty good.
    •   
       

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    SAT LOG

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

    Snatch Grip DL
    100x10
    80x10

    RDL
    70x12x12x12

    Reverse Grip BBR
    60x12
    70x12
    70x12

    Swiss Ball Reverse Hypers
    2x15

    Hammered it. Biceps are sore today!!
    Squats do a booty good.
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    MON LOG

    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x10

    Front Squats
    50x10
    60x10
    80x10
    90x5x4*

    Box Squats
    90x5
    100x5x5x5

    Curtsy Plyo Jumps
    3x10

    + Core Work

    20 min LISS

    Put my carb up to good use today. Long-ish workout session, and my quads are gonna be sore tomorrow. I took a few days off from using pre-workouts, and today I started back up with my normal 1/2 scoop. Heart rate def increased during my first few sets of reverse lunges. Pretty crazy feeling.

    *Noticing my form start to break on front squats at 90lbs. Last set was all over the place. Also, had to switch to crossed arms for the last 2 sets b/c fingers started getting really sore with the other grip.
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    TUES LOG

    AM - Suicide Drills/50 yd Sprints [30min total with warmup/cool down]

    PM -

    BBR
    60x10
    70x10
    80x10

    Reverse Grip BBR
    60x8
    70x8
    80x8
    90x8
    100x8

    DL
    100x11
    110x5

    One Arm BBR
    3x10

    Resistance Band Pulldowns
    3x15

    RB crunches

    2x10 (3 ways)
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    MON LOG


    *Noticing my form start to break on front squats at 90lbs. Last set was all over the place. Also, had to switch to crossed arms for the last 2 sets b/c fingers started getting really sore with the other grip.
    on dem front squats you can use wraps to help your grip



    http://www.youtube.com/watch?v=ipCmj8t5aXg
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    ,
    Quote Originally Posted by huggy77 View Post
    on dem front squats you can use wraps to help your grip



    http://www.youtube.com/watch?v=ipCmj8t5aXg
    Good tip I was stretching my wrists and shoulders prior to squats and it made a difference as well. Dat dere flexibility. I will play around with hand placement too because I start to grip the bar with only two fingers, then I pull dem elbows forward and in.
    Squats do a booty good.
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    THURS LOG

    DB Floor Press
    3x10

    DB Floor Press (Neutral Grip)
    3x10

    DB Press (Alternating Hands)
    3x10

    DB Press (Isolation Hold)
    3x10

    DB Floor Fly
    3x10
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    FRI LOG

    DL
    80x10
    100x5
    120x3
    130x3

    RDL
    60x10x10x10

    Reverse Grip BBR
    60x10x10x10

    Reverse SB Hypers
    2x15

    Strapped for a bit of time today so switched to workout to the morning today. Not used to that so strength took a bit of a hit, but that's okay because I just kept my rest periods short and banged the work out in about 45 min.
    Squats do a booty good.
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    TUES LOG

    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x8

    Front Squats
    50x10
    60x10
    70x10
    80x6

    Box Squats
    80x10
    90x10
    100x10

    Curtsy Plyo Jumps
    2x10

    +Core Work

    First workout after a week off. Enjoyed the break, but now it's time to back in the groove of things and get this vacation weight off. Here we goooooo.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    TUES LOG

    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x8

    Front Squats
    50x10
    60x10
    70x10
    80x6

    Box Squats
    80x10
    90x10
    100x10

    Curtsy Plyo Jumps
    2x10

    +Core Work

    First workout after a week off. Enjoyed the break, but now it's time to back in the groove of things and get this vacation weight off. Here we goooooo.
    She's baaaaaaaaaaack!!!!!
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    Hope ya had a good holiday!
    Mind and Muscle board representative.
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    WED LOG

    BBR
    70x8
    70x8
    70x8

    Reverse Grip BBR
    60x8
    70x8
    80x8
    90x8
    100x8
    110x5
    120x3

    DL
    100x10
    110x5
    110x7

    One Arm BBR
    2x20

    Going to keep cals and carbs on the lower side this week to get this water weight off. Good workout today. Really fatigued the lats with high reps on the last exercise. Love back day.
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    She's baaaaaaaaaaack!!!!!
    Yeahhh boyyyyy.
    Squats do a booty good.
  16. Registered User
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    Quote Originally Posted by Lukef2000 View Post
    Hope ya had a good holiday!
    Apart from some rainy days I had a good time. Thanks Lukester! Hope all is well with you.
    Squats do a booty good.
  17. Registered User
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    FRI LOG

    DB Floor Press
    3x10

    DB Floor Press (neutral grip)
    3x10

    DB Press (Iso Hold)
    3x10

    DB Fly

    3x10

    DB 6 ways
    2x10

    DB Partial Lat Raises
    2x10

    DB Bent Over Flys
    3x15


    I was lazy yesterday so I didn't do chest. Just threw it in with shoulders today, no biggie. BTW, 6 ways is no joke!! Done with a controlled motion and really concentrating on the shoulders. Oh the burn.
    Squats do a booty good.
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    I've herd a few peeps rave on about DB six ways, I just jumped on YouTube to see what the fuss is about. Looks interesting might have to try them out next shoulder day.
    Mind and Muscle board representative.
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    Quote Originally Posted by Lukef2000 View Post
    I've herd a few peeps rave on about DB six ways, I just jumped on YouTube to see what the fuss is about. Looks interesting might have to try them out next shoulder day.
    Mhm same here. Its a good way to hit multiple areas at the same time. Just be sure to warm up lots cuz I remember you saying you had shoulder issues. Let me know how it goes for you!
    Squats do a booty good.
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    SAT LOG

    DL

    95x5
    125x4
    145x3
    165x1
    185x1
    205x1** PR

    RDL
    70x10
    80x6
    90x8 *Grip failing on me at this point

    Reverse SB Hypers
    2x15

    Didn't go in with the intention of trying to max out on my DL since I only had about 40 minutes to workout, and barely ate beforehand, but I did, and that's always awesome! That's +5lbs added on from my 200lb PR back in March. Recorded myself at 185lb DL I think. Will put up for critique if I can figure out how.

    Edit: Video - http://www.youtube.com/watch?v=y2_0MPz39Fo
    Squats do a booty good.
  21. Running with the Big Boys
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    Nice vid Kix. Way to get it!
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    I have to say...that came up way too easy. I think you could put another plate on each side, at least! ;-)
    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
    SAT LOG

    DL

    95x5
    125x4
    145x3
    165x1
    185x1
    205x1** PR

    RDL
    70x10
    80x6
    90x8 *Grip failing on me at this point

    Reverse SB Hypers
    2x15
    sholud
    Didn't go in with the intention of trying to max out on my DL since I only had about 40 minutes to workout, and barely ate beforehand, but I did, and that's always awesome! That's +5lbs added on from my 200lb PR back in March. Recorded myself at 185lb DL I think. Will put up for critique if I can figure out how.

    Edit: Video - http://www.youtube.com/watch?v=y2_0MPz39Fo
    Looking strong Kix... i like to keep my head higher thoughout....

    awful gym music, had to mute it, felt my test lowering...
    i repeat the 5 tips on this article to myself almost everytime i set up...

    http://www.t-nation.com/free_online_...e_the_deadlift
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    Quote Originally Posted by wicked442 View Post
    Nice vid Kix. Way to get it!
    Thanks C!! Getting it and getting it good Surprised myself when I pulled that much; now I just gotta work on my form more!
    Squats do a booty good.
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    Quote Originally Posted by 1ifeblood View Post
    I have to say...that came up way too easy. I think you could put another plate on each side, at least! ;-)
    Well, thanks for saying that! haha, that makes me feel better. Oh man, if I pull 2 plates on each side I will def get of a video of that. Not something I'd likely ever forget!
    Squats do a booty good.
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    Quote Originally Posted by huggy77 View Post
    Looking strong Kix... i like to keep my head higher thoughout....

    awful gym music, had to mute it, felt my test lowering...
    i repeat the 5 tips on this article to myself almost everytime i set up...

    http://www.t-nation.com/free_online_...e_the_deadlift
    Haha that was from my playlist! It gets me pumped Good read! Yeah, my head was in more of a neutral position because there wasn't a mirror in front of me like usual. Gotta keep back tighter throughout the movement, for sure. I'll be moving heavy weight like you soon enough! What kinda shoes do you wear? I was only rocking colorful socks.

    PS - I've signed up!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Haha that was from my playlist! It gets me pumped Good read! Yeah, my head was in more of a neutral position because there wasn't a mirror in front of me like usual. Gotta keep back tighter throughout the movement, for sure. I'll be moving heavy weight like you soon enough! What kinda shoes do you wear? I was only rocking colorful socks.

    PS - I've signed up!
    Barefoot is fine, i wear a pair of chuck taylors... I will have to send you a playlist - it will add 20% to you lifts...
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    Quote Originally Posted by huggy77 View Post
    Barefoot is fine, i wear a pair of chuck taylors... I will have to send you a playlist - it will add 20% to you lifts...
    Please do! I think you know what I like.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    SAT LOG

    DL
    95x5
    125x4
    145x3
    165x1
    185x1
    205x1** PR

    RDL
    70x10
    80x6
    90x8 *Grip failing on me at this point

    Reverse SB Hypers
    2x15

    Didn't go in with the intention of trying to max out on my DL since I only had about 40 minutes to workout, and barely ate beforehand, but I did, and that's always awesome! That's +5lbs added on from my 200lb PR back in March. Recorded myself at 185lb DL I think. Will put up for critique if I can figure out how.

    Edit: Video - http://www.youtube.com/watch?v=y2_0MPz39Fo
    That's good work kix I'd like a vid when your at maximal effort I'd say around 220lb easy slight critique on form, your back rounds slightly when initiating the pull and try to keep your head up and looking forward.
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    Quote Originally Posted by Lukef2000 View Post
    That's good work kix I'd like a vid when your at maximal effort I'd say around 220lb easy slight critique on form, your back rounds slightly when initiating the pull and try to keep your head up and looking forward.
    Thank ya Luke! Yeah, I'm noticing my upper back round a bit, as others have mentioned. I also feel like I'm not engaging my hips enough on the pull, so it feels like the power is coming from pushing my heels into the ground then using back to help lockout. Maybe I need to work on more hip hinge exercises.
    Squats do a booty good.
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    Quote Originally Posted by Lukef2000 View Post

    That's good work kix I'd like a vid when your at maximal effort I'd say around 220lb easy slight critique on form, your back rounds slightly when initiating the pull and try to keep your head up and looking forward.
    I was going to say this but figured I'd let someone more experienced than myself bring it up. But like Luke said...SLIGHT critique. Your form is better than a lot of people I see trying to do deads in the gym. Shoulder blades together and chest out...that's what my dad always says.
    Where it all started

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

    Front Squat

    45x5
    55x5
    65x3
    75x3
    85x3

    +Drop Set
    70x3
    60x5
    45x10

    Reverse BB Lunge
    20x10
    30x10
    40x10

    RDL
    70x10
    80x10
    90x8

    +Core Work (2 rounds)

    Took yesterday off b/c back was achy from Saturday still. Really trying to stretch out my hip flexors before any type of squatting. They were still a bit tender afterwards though.
    Squats do a booty good.
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    Quote Originally Posted by 1ifeblood View Post

    I was going to say this but figured I'd let someone more experienced than myself bring it up. But like Luke said...SLIGHT critique. Your form is better than a lot of people I see trying to do deads in the gym. Shoulder blades together and chest out...that's what my dad always says.
    Oh yeah it was a very slight critique, definitely a lot better than most the guys I see in the gym lol.
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    WED LOG

    Sprint Intervals
    10x10 yds
    6x20 yds
    4x40 yds

    Tour de stade/Cool Down

    30 min total

    Beautiful day for some outdoor cardio. Just wished the stairs that I ran up were a bit longer. I did a few rounds on those, jogging back to the start, and going back up. There was a tire on the track too but it was too dang heavy to lift. Don't know how much it weighed. Attempted to lift it twice but it didn't budge, haha. I'm going to try again next time.
    Squats do a booty good.
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    Nothing like the sound of clean tire flips in the morning... THWACK, THWACK, THWACK
  36. Registered User
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    Quote Originally Posted by huggy77
    Nothing like the sound of clean tire flips in the morning... THWACK, THWACK, THWACK
    Lol tire: 1 gokix: 0

    I was trying to DL it up, but after some research, I guess you're supposed to push it with your chest.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Lol tire: 1 gokix: 0

    I was trying to DL it up, but after some research, I guess you're supposed to push it with your chest.
    i try and explode through it...
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    THURS LOG

    Reverse Grip BBR
    60x10
    70x5
    80x5
    90x3
    100x3
    110x3

    +Drop Set
    80x15
    70x15
    60x12

    DB Floor Press
    2x20

    1 Arm BBR + Bent over Fly (SS)
    3x12

    DB Shrugs
    3x12

    Hammer Curls
    2x10

    Lats were burning during drop sets! Never really do drop set on my back but it was something new. It was a bit of a struggle, but I felt like a champ afterwards.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    THURS LOG

    Reverse Grip BBR
    60x10
    70x5
    80x5
    90x3
    100x3
    110x3

    +Drop Set
    80x15
    70x15
    60x12

    DB Floor Press
    2x20

    1 Arm BBR + Bent over Fly (SS)
    3x12

    DB Shrugs
    3x12

    Hammer Curls
    2x10

    Lats were burning during drop sets! Never really do drop set on my back but it was something new. It was a bit of a struggle, but I felt like a champ afterwards.
    That's what it's all about! :-)
    Where it all started

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

    1 lap around track
    9 Tire Flips
    11- 12 (30-40 yd) Sprints

    Hit the track again today. Started off with tire flips after looking up proper form. I could barely get it off the ground before but got in 9 flips total today! It was a challenge for me, but super easy for my workout partner who guesstimated it to be ~200+lbs. Got a nasty battle wound on my bicep/shoulder area from where the tire was resting too.

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    Squats do a booty good.
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