[gokix811]

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.

[gokix811]

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.

[gokix811]

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.

[gokix811]

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.

[gokix811]

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.

[gokix811]

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.

[gokix811]

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!

[gokix811]

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.

[gokix811]

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.

[gokix811]

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.

[Lukef2000]

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

[gokix811]

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!!

[gokix811]

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.

[gokix811]

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.

[gokix811]

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.

[Hajiroku]

Looks like you're doing awesome

[gokix811]

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.

[gokix811]

Looks like you're doing awesome

Haha still truckin'...this is gonna be the best year yet! Thanks for checking in

[Lukef2000]

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

[CJ_Xfit89]

195is insane for a lady. Well done

-Chris
EBF Rep
Mobile App

[gokix811]

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.

[gokix811]

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

[huggy77]

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

[gokix811]

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

[Miss Q]

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

I like that idea as well huggy!!

Hi Gokix!!

[sawa3]

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!

[gokix811]

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?

[gokix811]

I like that idea as well huggy!!

Hi Gokix!!

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!

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?

[Mack411]

This is somehow not showing in my notifications,so resubbed

[gokix811]

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