[Miss Q]

Nice split w/out!!

Hope your lower back feels better. Rub some icy hot on it.......

[gokix811]

TUE LOG

45 min LISS

WED LOG

BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
25x10
25x10
25x10

DB Floor Flys
18x10
18x10
18x10

Skull Crushers
22x10
22x10
22x10

DB Lateral Raise into Front Raise - Drop Sets (2 sets)
11x6
8x7
5x8

40 min LISS

This was me after the drop sets --->

[gokix811]

Got to love the banana republic polos, they have baby elephants on them!!!

and i think they are tapered, they fit better than any other brand polo (i have to wear polos to work so i have a ton)


** be carefull with that lower back... Every now and then mine barks at me and i back off... Not as many problems since i started planking and renegade rowing...

Nice split w/out!!

Hope your lower back feels better. Rub some icy hot on it.......

I need to do more planks because I've been neglecting those... but still stretching and foam rolling daily. Thanks for reminding me!

[huggy77]

I need to do more planks because I've been neglecting those... but still stretching and foam rolling daily. Thanks for reminding me!

i use this:
https://play.google.com/store/apps/d...oid.hiit&hl=en

works great for all hiit stuff.

[Miss Q]

Don't make me re-post that plank video!!

[gokix811]

I noticed my lower back was a lot stronger when I was doing them consistently, even if it was as little as 3x30sec/day.

Haha! My bro can do pushups with me on his back so if I wanna show him up one of these days I'd better get to planking!!! I think I can manage like 4 or 5 pushups... at the most!

[gokix811]

THUR LOG

45 min LISS
3x30 sec planks
2x10 BW Renegade Rows
2x15 Feet Elevated Hip Thrusts
2x15 Swiss Ball Crunches

[gokix811]

FRI LOG

OHP
35x5
40x5
40x5

DL
62x5
82x4
82x5
102x5

RDL
52x10
62x10
75x10

Wide Stance Good Morning
40x10
40x10

DB Step Ups
18x10
18x10

20 min LISS

Less than stellar workout. Just felt weak!! And I kept getting cramps on the bottom on my left foot. Not sure why! Weigh in tomorrow...

[gokix811]

Weigh in: 150 lbs

Was hoping for 2 or 3 more lbs but l will take it! I was on a semi keto diet for the past week and that moved the weight along although my strength did take a hit. At the airport waiting to board my flight. Def time to get my vacay on!! :-)

[AaronJP1]

Go Kix!

[huggy77]

Weigh in: 150 lbs

Was hoping for 2 or 3 more lbs but l will take it! I was on a semi keto diet for the past week and that moved the weight along although my strength did tae a hit. At the airport waiting to board my flight. Def time to get my vacay on!! :-)

HAVE FUN!!!!!!

no logging while on vacation

[Miss Q]

O M G......HAVE FUN .....EXCITED FOR YOU!!! Can't wait to hear all about it. Hopefully u will share some of the details, but I understand if you can't

[Lukef2000]

Have fun

[huggy77]

hopefully right now the kix is either playing shuffleboard while drinking some type of ridiculous beverage with an umbrella in it or getting fanned by a giant leaf on-board her cruise ship while drinking some type of ridiculous beverage with an umbrella in it!

[SkubaSteve89]

awesome progress so far! been silently stalking your progress for a while now (according to twilight fans this is acceptable now so i figured a guys gotta follow the trend right? :P ). Hope your living large (but not physically!) on your cruise! i know there's a plethora of food and beverages available, just try not to go overboard the whole time! You can still have a blast without gorging on the sweet succulent foods just sitting there, waiting just for you to try - im sorry i couldnt resist trolling. Anyways, have fun and stay ripped!

[gokix811]

I'm baaack! Missed my AM peeps but I had a great time! :-)

[Distilled Water]

I'm baaack! Missed my AM peeps but I had a great time! :-)

[Lukef2000]

I'm baaack! Missed my AM peeps but I had a great time! :-)

Welcome back kix glad you enjoyed yourself!

[sawa3]

I'm baaack! Missed my AM peeps but I had a great time! :-)

Glad to see ya back!

[Miss Q]

hopefully right now the kix is either playing shuffleboard while drinking some type of ridiculous beverage with an umbrella in it or getting fanned by a giant leaf on-board her cruise ship while drinking some type of ridiculous beverage with an umbrella in it!

LOL just saw this....and was going to post something similar last week!!! Too funny!!!

Welcome back Gokix....now, let's hear some juicy detail's!!!

[gokix811]

Some bad news guys... today I was let go from my job of one year. The day after I come back from my vacation and the week of Thanksgiving so the timing couldn't have been worse. Super bummed out right now.

[AaronJP1]

Some bad news guys... today I was let go from my job of one year. The day after I come back from my vacation and the week of Thanksgiving so the timing couldn't have been worse. Super bummed out right now.

Sorry to hear about that Kix, wish ya luck in getting a new gig.
What were you doing if you don't mind me asking? The company was down sizing?

[Lukef2000]

Some bad news guys... today I was let go from my job of one year. The day after I come back from my vacation and the week of Thanksgiving so the timing couldn't have been worse. Super bummed out right now.

That's terrible news kix hope things work themselves out sooner rather than later keep your chin up

[Miss Q]

Oh no....I hope they gave you some sort of compensation package. What lousy timing.

[sawa3]

That really stinks!!!!

I'm sorry to hear that