gokix's summer kickoff!

[gokix811]

Any guesses at how much the tire weighs?

[wicked442]

300 lbs

[Lukef2000]

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.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 740"/>

Nothing like a decent battle scar to show off your hard work! :P

[gokix811]

300 lbs

No way, really?! You think? Well, I'll be damned

Nothing like a decent battle scar to show off your hard work! :P

I was asked if I got into a fight, which was funny. Nope! Just flipping tires!

[gokix811]

SAT - OFF

SUN LOG

Box Jumps (knee high)
8x3

DB Step Ups (knee high)
10x10
10x10
10x10

BB Reverse Lunge
20x10
20x10

RDL
60x12x12x12

Swiss Ball Reverse Hypers
3x12

Weighted Swiss Ball Crunches
4x12

My legs have been super sore for the past few days after upping the intensity of my workouts. Not sure what's planned for tomorrow; either heavy lower body or sprinting, depending on how I'm recovering...decisions, decisions.

[gokix811]

MON LOG

BB Reverse Lunges
20x10
30x10
40x10

Front Squats
45x5x5
50x5
60x3
70x3
80x3
90x3
100x1

+Drop Set
70x5
45x10
BWx40

BB Good Mornings
20x15x15

Swiss Ball Rev. Hypers
2x15

+Core


Sweating hardcore! Shirt is soaked. Working on body weight squats everyday. Doing the 30 day squat challenge as a supplement to weighted squats. Really felt the burn at the end of the drop set.

[huggy77]

I love front squats.... LOVE THEM...

I wear my superman shirt on front squat days.... its mandatory!!!

[huggy77]

I love front squats.... LOVE THEM...

I wear my superman shirt on front squat days.... its mandatory!!!

What supps you taking? How is your diet treating you... You need to be utilized more for reviews...

[gokix811]

I love front squats.... LOVE THEM...

I wear my superman shirt on front squat days.... its mandatory!!!

Good one! I don't have a designated workout shirt. Maybe I should??? Front squats are great because they don't give me as much trouble as back squats.

[gokix811]

What supps you taking? How is your diet treating you... You need to be utilized more for reviews...

Fish Oil, multi, whey (Just ordered Trutein). Pretty simple. Might add in some Cissus because I'm starting to get achy. Definitely committing the next few weeks to my workout and nutrition. My diet is lower in carbs during the week and I'll be having a mini-carb up day (~150g carbs) one day a week. Don't want to overdo it because I'll be feeling it the whole week.

Did you see my post about the lady that peed herself right next to me? LOL!

[gokix811]

TUES LOG

12 tire flips
4x40 yd sprints
45 BW squats

Was shooting for at least 8 but it started to thunder and rain hard. Not a big deal I guess because my quads are super sore from yesterday and I could feel it today at the track.

Huggy - what's the proper way to flip tires? I'm told my stance is too wide and too close to the tire. Today I tried a more narrow stance and stood farther away, but it seemed to only push the tire forward and I had no momentum to get it up? It was super frustrating!

[huggy77]

Fish Oil, multi, whey (Just ordered Trutein). Pretty simple. Might add in some Cissus because I'm starting to get achy. Definitely committing the next few weeks to my workout and nutrition. My diet is lower in carbs during the week and I'll be having a mini-carb up day (~150g carbs) one day a week. Don't want to overdo it because I'll be feeling it the whole week.

Did you see my post about the lady that peed herself right next to me? LOL!

Yah, i saw that and chuckled... I always get really good results with animal pack flex... Front squats are really tough, but they are really bringing out the bottom portion of my quad... I have awful flexibility so i have to use wrist straps to hold the bar...

[huggy77]

TUES LOG

12 tire flips
4x40 yd sprints
45 BW squats

Was shooting for at least 8 but it started to thunder and rain hard. Not a big deal I guess because my quads are super sore from yesterday and I could feel it today at the track.

Huggy - what's the proper way to flip tires? I'm told my stance is too wide and too close to the tire. Today I tried a more narrow stance and stood farther away, but it seemed to only push the tire forward and I had no momentum to get it up? It was super frustrating!

I line up pretty close on it and i try and throw it over as violently as possible... I grab it should width apart... and my stance is wide... I do it on a flat surface and my goal is to get a clean flip(no wobble)

[gokix811]

WED LOG

AM- 20 min LISS

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

+Drop Set
80x17
70x15
60x15

Deadlift
80x5
100x5
120x3
140x2 *almost passed out at the top lol

DB Floor press
2x10

1 arm BBR + DB Bent over fly (SS)
3x12

Tricep Resistance Band Pull down
3x15

1 arm DB tricep extension
2x12

50 BW Squats

[huggy77]

WED LOG

AM- 20 min LISS

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

+Drop Set
80x17
70x15
60x15

Deadlift
80x5
100x5
120x3
140x2 *almost passed out at the top lol

DB Floor press
2x10

1 arm BBR + DB Bent over fly (SS)
3x12

Tricep Resistance Band Pull down
3x15

1 arm DB tricep extension
2x12

50 BW Squats

So now that you are flippin tires, you have to check out the battle ropes...

[Mack411]

WED LOG

AM- 20 min LISS

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

+Drop Set
80x17
70x15
60x15

Deadlift
80x5
100x5
120x3
140x2 *almost passed out at the top lol

DB Floor press
2x10

1 arm BBR + DB Bent over fly (SS)
3x12

Tricep Resistance Band Pull down
3x15

1 arm DB tricep extension
2x12

50 BW Squats

Nice work as always,oh and clear your inbox!

[gokix811]

Nice work as always,oh and clear your inbox!

Cleared.

[gokix811]

THURS LOG

a) Hill Sprints - 10 sprints
b) Plyometrics
- Lateral up + Overs
- Squat Jumps
- Switch Split Jumps
- Mountain Climbers

35 min total


So I've never really done foot elevated plyos before.... Holy mother of batman! I think I pulled a crotch muscle, lol. I got through 2 sets of plyos before calling it quits for the day.

[Lukef2000]

THURS LOG

a) Hill Sprints - 10 sprints
b) Plyometrics
- Lateral up + Overs
- Squat Jumps
- Switch Split Jumps
- Mountain Climbers

35 min total

So I've never really done foot elevated plyos before.... Holy mother of batman! I think I pulled a crotch muscle, lol. I got through 2 sets of plyos before calling it quits for the day.

Luke and plyometrics are not friends. when I sat my PT course I damn near broke my nose lol.

[gokix811]

FRI LOG

DL
80x5
100x5
120x3
140x2
160x1

Reverse Grip BBR/BBR (DTP)
(repsxweight)
50x10
40x15
30x20
20x25
10x30
5x50
5x50
10x30
20x25
30x20
40x15
50x10


+Core


I was going to do some dynamic leg work but my knees are shot from plyos yesterday. Had to put ICY HOT on them this morning, so I decided to do back instead and incorporate DTP training with lower weight. My lower back was super fatigued by the end of it, especially after deadlifts. Nice way to mix things up, I think I'd probably die if I used DTP for legs, lol.

[gokix811]

Luke and plyometrics are not friends. when I sat my PT course I damn near broke my nose lol.

Haha yeah they can be tricky. Gotta have cat like agility :P

[1ifeblood]

Haha yeah they can be tricky. Gotta have cat like agility :P

That's a way to get it meow!

[gokix811]

That's a way to get it meow!

lol rawrrr

[itsjanis]

I think you look great!

[gokix811]

I think you look great!

Sweet of you to say, thanks janis!!

[gokix811]

SAT LOG

[SOTD]: Rob Bailey - Hungry
http://www.youtube.com/watch?v=Bcf4Wyf520A


Side lat raises + DB Step ups (SS)
3x15x15x12

BB Push Press + Mt Climbers (SS)
3x15x15x15

Bent Over Flys + DB Cleans (SS)
4x15x15x15x20

1 Arm BB Levers + 2 Hand BB Levers
4x15x15x15x15

BB Calf Raises
70x20
90x20
90x20
90x20
90x20

55 BW Squats

This was a challenging but very rewarding shoulders/calves workout. I took some exercises from a program and then added in bb levers and bb calf raises. Supersets had me sweating bullets, no lie! Looked like I had just come out of a pool. Super pumped about this workout; great way to end the week!

[gokix811]

MON LOG

Front Squats
45x8
55x5
70x3
80x3
90x3
100x3

+Drop Set
70x5
50x10
40x15

BB Reverse Lunge
20x10
30x10
40x10

Feet Elevated Single Leg Glute Bridge
bwx10
bwx7
bwx9

BB Good Morning
40x15x15

+ Core

20 min LISS in the AM and 15 min LISS post-wo

Good workout. Added 2 more reps to my front squat at 100lbs. I know I can push more weight but it feels heavy on my shoulders. I think that's what is limiting me.

[1ifeblood]

Nice work, kix! Stick with your current weight and keep pushing the reps but before you're done with the exercise, throw more weight on there and just pick it up and hold it for a bit then rerack it. Could help to boost your confidence.

[gokix811]

TUES LOG

15 min LISS

8 50 yd sprints

Circuit:

3 sets - Jump Rope (1 min) + 20 mountain climbers
2 sets - 20 yd walking lunges + 10 Burpees

5 min cooldown

40 min total

[gokix811]

Nice work, kix! Stick with your current weight and keep pushing the reps but before you're done with the exercise, throw more weight on there and just pick it up and hold it for a bit then rerack it. Could help to boost your confidence.

Thanks l1fe! I'll give that a go next time

[gokix811]

WED LOG

DL
80x5
100x5
120x5
140x3
160x3

Rack Pulls
100x5

Reverse Grip BBR
60x12
70x12
80x12
90x12

+Drop Set
70x12
60x13
50x12

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

DB Floor Press
2x20

RB Tricep Pulldowns
2x15

Planks
2x35 sec

Was going to just do Rack Pulls today, but I couldn't avoid deadlifts. Like em too much. Lower back already fatigued by the time I tried rack pulls. Next time it will be either or. Good workout overall.

[gokix811]

THUR LOG

15 min LISS

8 50 yd sprints

Circuit: 3 rounds
- Jump rope (1 min)
- 20 incline mountain climbers

Walking Lunges
- 20 yds x 4

Cool down

50 min total

[wicked442]

Was gona say hi, but your pm full. So Hi.

[wicked442]

Damn girl you must be popular, full again. Ttyl.

[wicked442]

No updates? Must be too tired from workouts.

[Lukef2000]

Slacking on dem updates miss kix :P

[gokix811]

Slacking on dem updates miss kix :P

Getting there... Need more bicep work. :P

[wicked442]

Looking good! Hard work is def paying off.

[1ifeblood]

Getting there... Need more bicep work. :P

Wow! And that's all I got to say 'bout that.

[huggy77]

Getting there... Need more bicep work. :P

You look fantastic.... The gym ponytail is severely underrated....