gokix's summer kickoff!

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  1. FRI LOG

    OHP

    30x5
    40x5
    50x4
    55x3** PR on reps

    Barbell Reverse Lunge
    60x10
    60x10
    70x10

    DB Lateral Lunge
    25x10
    25x10
    25x10

    DB Curtsy Lunge
    15x10
    15x10
    15x10

    DB Bulgarian Lunge
    10x10
    10x10
    10x10

    DB Sumo Squat
    20x10
    40x10
    50x10
    50x10
    50x10


    Legs have been smashed. Right quad felt really tight during BB lunges even though I stretched quite a bit before hand. Felt like something was going to give so I had to stretch it between sets. The tightness made curtsy lunges kind of difficult as well because it just felt like a rubber band ready to snap. Lots of stretching and foam rolling after I finished so hopefully I'm not too sore tomorrow. Also hit a new PR set for OHP. Attempted 60lbs, but... LOL... pushed it up like 2 inches and knew that it wasn't going to happen.


  2. SAT - OFF


    SUN

    Complexes:

    Box Jumps 4x10
    Mountain Climbers 4x10 (1,2,3,1)
    DB Swings 4x10
    Suitcase DB Arm Swings 4x10
    DB Turkish Get Up 4x3 (L+R)
    Inverted Row Modified 4xfailure
    Bench Pushups 4xfailure


    DB Shrugs (2 sec holds) 3x10
    Lying Leg Raises 12,12,8

    This was meant to be a quick circuit workout but ended up as a full body workout to make up for yesterday's day off. Turkish get ups are a LOT harder than they look especially with added weight. They were the most challenging part of the work out.
    •   
       


  3. MON LOG

    BBR
    52x10
    62x10
    62x10
    62x10

    Reverse Grip BBR
    52x10
    52x10
    52x10

    DB Floor Press
    22x12
    22x12
    22x12
    22x12

    DB Floor Fly

    17x10
    17x10
    17x10
    17x10

    Inverted Rows Modified
    11,8

    Wide Grip Inverted Rows
    4,5

    Bench Pushups
    15,10,10


    Legs still not feeling 100%. I didn't want a repeat of last Monday so I did chest/back instead. Added in extra sets for each exercise. Good burn in my forearms due to that and when it was time for inverted rows my palms were shaky and grip wasn't all that great.

  4. TUES LOG

    Sumo DL
    70x10
    90x8
    110x5
    130x5
    140x1
    150X1
    160X1

    RDL
    70x10
    90x10
    90x10
    90X10
    70X15

    Wide Stance GM
    30x10
    30x10

    Stability Ball Reverse Hyperextensions
    3x10

    Barbell Hip Thrusts
    30x10
    30x10
    30x10

    Added some extra RDL sets to work dem hammies. Worked up to my PR set on Sumo DL as well. I feel like I can push more weight but I need to work on my form more first and foremost.

  5. THUR LOG

    [SOTD]: Ciara - Sorry (It's the DJ Kue Radio Edit)
    http://www.youtube.com/watch?v=_T8E-z3DdLw


    BBR
    62x10
    62x10
    62x10
    72x10

    Reverse Grip BBR
    62x10
    62x10
    62x10

    Wide Grip Inverted Rows
    Modified - 10, 6,6

    DB Pullovers

    15x15
    15x15
    15x15

    DB Floor Press & DB Floor Fly Superset
    22x10 / 22x10
    22x10 / 17x10
    22x10 / 17x10

    DB Curls & Skull Crusher SuperSet
    15x10 / 17x15
    15x10 / 17x15
    15x10 / 17x15


    First time I have added curls into my workout. Biceps were burning during both supersets. Nice finishing touch to a grueling workout.
    •   
       


  6. FRI LOG

    Complexes:

    Box Jumps 4x10
    DB Step Ups 4x10
    Mountain Climbers 4x10 (1,2,3,1)
    DB Swings 4x10
    Suitcase DB Arm Swings 4x10
    DB Turkish Get Up 4x5 (L+R)

    Ab twist with 25lb plate 3x10
    Lying leg raises - 10,10, 6


    I'm pooooped. Low energy going in but I got it done. Started getting a sharp pain on the right side of my lower abdomen so I had to stop it at 6 reps.

  7. SAT LOG

    [SOTD]: Dada Life - Feed The Dada (Dyro Remix)
    http://www.youtube.com/watch?v=JDJprwcvp9o


    Barbell Reverse Lunge
    50x10
    50x10
    50x10
    60X6

    BB Lateral Lunge
    10x10
    25X10
    30x10
    35x10

    DB Curtsy Lunge
    15x10
    15x10
    15x10

    DB Bulgarian Lunge
    BWx10
    10x10
    10x10
    10x10

    DB Sumo Squat
    20x10
    40x10
    40x15
    40x15
    40x15


    Today's work out was fasted. It took a little over an hour. I am completely drained and have the craziest groin stretch ever right now, thanks to sumo squats!

  8. TUES LOG

    OHP
    30x5
    40x5
    45x5

    Sumo DL
    70x10
    90x10
    110x10
    130x5
    150x1
    110x10
    90x10

    RDL
    70x10
    80x10
    80x10
    80x10

    Wide Stance GM
    30x10
    40x10
    40x10

    Stability Ball Reverse Hyperextensions
    3x12

    Planks
    3x30sec

    Tweaked something in the middle/lower area of my back during OHP. Feels okay now that I'm done working out but it was def hitting me during Sumo DLs as well. Gonna stretch it and hopefully that helps.

  9. WED LOG


    Wide Grip Inverted Rows
    10,7

    BBR
    52x10
    52x10
    52x10

    Reverse Grip BBR
    42x10
    42x10
    42x10

    DB Floor Press + Fly (superset)
    18x10 / 18x10
    18x10 / 18x10
    18x10 / 18x10

    Skull Crushers
    18x12
    18x12
    18x12

    Cross Body Hammer Curls
    3x10

    Wrist Curls
    3x10


    Lower back still sore when I bent over to do rows so today was a lighter day. Added in some accessory work as well.

  10. FRI LOG

    [SOTD]: Fedde Le Grand & Nicky Romero feat. Matthew Koma - Sparks (Vicetone Remix)
    http://www.youtube.com/watch?v=aCO1xKbQiGM

    DB Sumo Squats
    40x15
    40x15
    40x15
    40x15
    40x15
    40x15

    BB Lateral Lunge
    25x10
    30x10
    30x10

    DB Curtsy Lunge
    17x10
    17x10
    17x10

    BB Reverse Lunge
    40x10
    40x10

    Deadlifts
    115x10


    This was a long workout, but a good one. Left groin area was uncomfortably stretched during sumo squats and I'm not sure why because there were no problems with my right side. Could have gone up in weight but didn't want to risk it and pull something. Only did 2 sets of reverse lunges because I wanted to leave some energy for deadlifts. Finished off my workout with 10 reps of light DLs, controlled and reset every time.

  11. Quote Originally Posted by gokix811 View Post
    FRI LOG

    [SOTD]: Fedde Le Grand & Nicky Romero feat. Matthew Koma - Sparks (Vicetone Remix)
    http://www.youtube.com/watch?v=aCO1xKbQiGM

    DB Sumo Squats
    40x15
    40x15
    40x15
    40x15
    40x15
    40x15

    BB Lateral Lunge
    25x10
    30x10
    30x10

    DB Curtsy Lunge
    17x10
    17x10
    17x10

    BB Reverse Lunge
    40x10
    40x10

    Deadlifts
    115x10

    This was a long workout, but a good one. Left groin area was uncomfortably stretched during sumo squats and I'm not sure why because there were no problems with my right side. Could have gone up in weight but didn't want to risk it and pull something. Only did 2 sets of reverse lunges because I wanted to leave some energy for deadlifts. Finished off my workout with 10 reps of light DLs, controlled and reset every time.
    Still killing it in here kix I can't do deadlifts last. I like to move as much as I can and I'm pretty burnt out by my last exercise! It's too humbling too! Lol

  12. Quote Originally Posted by Lukef2000 View Post
    Still killing it in here kix I can't do deadlifts last. I like to move as much as I can and I'm pretty burnt out by my last exercise! It's too humbling too! Lol
    Haha yeah it wasn't planned but I haven't done conventional deads in a few weeks and wanted to give it a go.

    Today was a spontaneous trip snowboarding! Super fun for my first time..but I am going to be bruised and battered tomorrow!!

  13. WED LOG

    Inverted Rows (modified)
    10,6,5

    BBR

    52x10
    52x10
    52x10

    Reverse Grip BBR
    52x10
    52x10
    52x10

    Meadow Rows
    2x10

    One Arm Barbell Rows
    2x10

    DB Floor Press
    18x12
    18x12
    18x12

    DB Floor Fly
    18x10
    18x10
    18x10

    3 days off and I am back at it with an awesome back workout. Didn't lose too much strength but I did take it a bit easy today considering my biceps and wrist are still a bit sore from the weekend. I felt the soreness is my right bicep during barbell rows. Tried other row variations today as well to switch it up. I really notice my lats growing a bit when my arms are lifted which is super exciting for me! Will have to take pics soon to compare.

    I want to hit legs tomorrow but my knees are bruised up pretty badly still, so it will depend on how I feel tomorrow.

  14. MON LOG

    [SOTD]: True Tiger - Big Love (feat. Maiday) (Haze Remix)
    True Tiger - Big Love (feat. Maiday) (Haze Remix) - YouTube


    Inverted Rows (modified)
    13,6

    BBR

    52x10
    62x10
    62x10

    Reverse Grip BBR
    52x10
    52x10
    52x10

    Meadow Rows
    3x10

    One Arm Barbell Rows
    2x10

    DB Floor Press
    18x12
    18x12
    18x12

    DB Floor Fly
    18x10
    18x10
    18x10

    20 min liss

    Have really been enjoying back day since noticing progress in my lats and upper back. Now if only my hammies would heal up already. Haven't trained legs since last Wednesday and hammies are STILL sore despite foam rolling and stretching daily. I'm usually healed up in ~3 days to hit legs again but it's nearly been a week.

  15. WED LOG

    OHP
    40x5
    45x5
    50x3

    Barbell Reverse Lunge
    45x10
    50x10
    50x10
    50x10

    DB Lateral Lunge
    30x10
    30x10
    30x10

    DB Curtsy Lunge
    15x10
    15x10
    15x10

    DB Sumo Squat
    20x15
    40x15
    40x15


    Nearly a week has passed since I have done legs. Felt good but also very challenging since anytime I take an unexpected break like that I'm not nearly as strong, but at least my hammies are healing up.

  16. Looks like you're doing awesome

  17. TUES LOG

    DL
    warmup:
    70x10
    90x10
    110x10

    working sets:
    130x5
    150x1
    165x1
    180x1** PR
    195x1** PR

    Single Leg DB RDL (l + r)
    BWx10
    20x10
    20x10

    Good Morning (wide stance)
    40x10
    40x10
    40x10

    Swiss Ball Reverse Hyperextensions
    3x10



    I had a very nice carb up this weekend and it def helped me reach a new deadlift PR today. I was feeling really good with the 180lb PR and wanted to try for one more, but I psyched myself out!! I took the safe route and attempted 195... once I pulled 195lb and finished I knew I should've added the extra 5lbs for 200. Damn!! I'm quite happy but mad at myself at the same time, lol. Anyway it was a great motivation boost and I really want to join the 200+ club. Afterwards I could barely grip the 20lb dumbbell for rdl's.

  18. Quote Originally Posted by Hajiroku View Post
    Looks like you're doing awesome
    Haha still truckin'...this is gonna be the best year yet! Thanks for checking in

  19. Awesome work on them deadlifts! 195 is no joke for a lady! You got that 200lb next week!!

  20. 195is insane for a lady. Well done

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. FRI LOG

    DB Seated Press
    12x10
    12x10
    12x10

    BB Reverse Lunge

    40x10
    40x10
    50x10

    BB Side Lunge
    30x10
    30x10

    DB Curtsy Lunge
    12x10
    12x10

    DB Sumo Squat
    40x12
    40x12
    40x12

    Bulgarian Lunge
    BWx10


    Struggled a bit with this workout. Didn't get much sleep either so I'm sure that didn't help. Finished my workout with some barbell (20lb) back squats. I was feeling it in my hips some, but was able to hit just below parallel once I put some plates under my heels to balance out the weight. That and lots and lots of stretching beforehand. Today I switched OHP for DB press just to try it out. Shoulders kept clicking so def need to be mindful of that next time.

  22. MON LOG

    Deadlifts
    90x10
    120x5
    140x3
    160x2
    175x2

    Speed Deadlifts
    140x8x3


    RDL
    80x10
    80x10
    80x10

    Wide Stance Good Morning
    40x8
    40x8
    40x8

    Swiss Ball Reverse Hyperextensions
    2x10


    Today I started to experiment with the Coan/Phillipi 10 week deadlift program. It is long and brutal! This program includes barbell rows on the same day as deads but I've decided to keep barbell rows on their own days since I already hit them twice a week. In 10 weeks I hope to increase my deadlift to 230x1. Anyone else run this before or know of a different program that would be better suited for someone in my position? Would love to hear any feedback

  23. i love that your switch up your programs. So many people get locked in...

  24. Took some measurements today with a new digital body tape measure.

    Chest: 34.9
    Waist: 28.6
    Hips: 37.9

    Bicep (L): 12.7
    Bicep (R): 12.9

    Thigh (L): 24.2
    Thigh (R): 24.3

    Calf (L): 15.8
    Calf (R): 16.2

    Neck: 15.3

  25. Quote Originally Posted by huggy77 View Post
    i love that your switch up your programs. So many people get locked in...

    I like that idea as well huggy!!

    Hi Gokix!!

  26. Keep up the great work! I am still here, just quietly observing..
    I love changing up my routine too... It's a good way to keep a balance and over fitness!
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF

  27. MON LOG

    DL
    165x4
    165x3
    165x3

    RDL
    60x10
    60x10
    60x10

    Wide Stance GM

    40x10
    40x10
    40x10

    Swiss Ball Reverse Hypers
    3x10

    New Deadlift program based off of 5/3/1. First week was today and I haven't done much more than 1-2 reps for heavy deads at this weight so this should be challenging. Messed up though because I thought I was supposed to do 5 sets, but I had it backwards. Don't think it made too much of a difference because I was pretty much spent after 3. As per suggested, I think I will work in 5lb intervals to work up to the max weight for the working sets. Hope to be conditioned enough in 2 weeks to pull off 5 x 1! Wonder if I should include some rack pull work but that does seem a bit like overkill?

    TUES LOG

    45 min LISS

    Trying to find new material to listen to while I'm on the treadmill to make it go by quicker. Today was a bunch of Ted Talks. Any other suggestions out there?

  28. Quote Originally Posted by Miss Q View Post
    I like that idea as well huggy!!

    Hi Gokix!!
    Quote Originally Posted by sawa3 View Post
    Keep up the great work! I am still here, just quietly observing..
    I love changing up my routine too... It's a good way to keep a balance and over fitness!
    Quote Originally Posted by huggy77 View Post
    i love that your switch up your programs. So many people get locked in...
    I get bored after a few weeks and it def helps to break up the monotony What programs are you guys running now?

  29. This is somehow not showing in my notifications,so resubbed
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  30. FRI LOG

    Squats
    90x5
    110x5
    130x5
    140x3
    150x1
    90x10
    90x8

    BB Reverse Lunges
    40x10
    40x10

    Curtsy Lunges
    10x10
    10x10

    Bulgarian Lunge
    2x10

    Mountain Climbers
    3x30 sec
  •   

      
     

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