gokix's summer kickoff!

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  1. Quote Originally Posted by gokix811 View Post
    SAT LOG (yesterday)

    BW Bench Dips
    12,10,12

    DB Tricep Extensions
    3x12x12x12

    DB Skull Crushers
    3x10x10x10

    RB Tricep Pushdowns
    3x15x15x15

    DB Concentration Curls
    2x10x10

    BB Curls
    2x10x10
    Nice workout! Those dips, tricep extensions and skull crushers are awesome


  2. MON LOG

    [SOTD]: Awolnation - Sail - Unlimited Gravity Remix
    Awolnation - Sail - Unlimited Gravity Remix - YouTube

    AM:

    50sec/20sec/10sec rest

    Jump rope / Knee Pushups
    Jump rope / Lateral jumps
    Jump rope / Lizard Hops
    Jump rope / Jumping lunge
    Jump rope / High knees
    Jump rope / Star jumps

    30 min incline treadmill LISS


    PM:

    Warm up:
    Reverse BB Lunges
    1x10

    X-band side walks
    1x10

    Front Squats
    45x10
    60x10
    70x10
    80x10
    80x10
    80x10
    80x10
    80x10
    80x10
    80x10
    80x10
    80x10
    80x10

    Single Leg Glute Bridge + Bench Tricep Dips (SS)
    3x10

    Such a long workout today...Rest periods were also longer than usual in order to keep up with the pace. I prefer to keep cardio separate on Squat days because it has a tendency to effect my PM workouts, which I don't like, but I'm trying to up the intensity a bit today after my carb up this weekend. Added +5lbs from last week for 10x10. Warm ups were just meh. Felt like I was coming out of the hole too slow, but fixed that by the 2nd working set and got into a nice tempo. Knees were feeling beat around the 7th set as well, giving me the middle finger, but I was determined to get all 10 sets in. The last set was def the hardest since energy was waning at that point. I hit 8 reps and had to rack the barbell. Took a few breaths to compose myself, unracked the weight and finished the 2 reps. Needless to say, I am tired now.
    Squats do a booty good.

  3. That is a lot of goddamn squats.
    •   
       


  4. Quote Originally Posted by iparatroop View Post
    That is a lot of goddamn squats.
    Maxim would approve.
    Squats do a booty good.

  5. WED LOG

    [SOTD]: Zedd Feat. Ryan Tedder - Lost At Sea
    http://www.youtube.com/watch?v=Pg94pDpPxGI

    DB Floor Press
    3x10

    DB Floor Press Neutral Grip
    3x10

    DB Floor Press Iso Hold
    3x10

    DB Fly
    3x10

    BB Curl 21's
    2 sets

    Cross Body Hammer Curls
    2x10

    +Core

    Jump Rope Skipping (5 rounds)
    2 min on/1 min off

    Total time: 15 min

    Treadmill Incline LISS

    Total time: 15 min

    Good workout today. Let my legs and back rest because they are super sore. I was considering doing shoulders as well but my traps were way sore as well, not sure why, so I decided against it which is okay because cardio was on like donkey kong.
    Squats do a booty good.

  6. Pm full

  7. For future reference, I am a massage therapist. Just sayin'.
    Where it all started

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

  8. Quote Originally Posted by 1ifeblood View Post
    For future reference, I am a massage therapist. Just sayin'.
    Lol I'll keep that in mind
    Squats do a booty good.

  9. FRI LOG

    AM:

    Jump Rope Skipping
    2min on/1min off

    Total time: 15 min

    PM:

    BB Front Squats (20lb bar)
    4x20

    DB Single Legged SLDL

    20x10x10x10

    DB Side Lat Raise + DB Step Ups (SS)
    3x20x20x20 + 3x10x10x10

    BB Push Press + MT Climbers (SS)
    3x15x15x15/3x15x15x15

    1 Hand BB Levers + 2 Hand Levers (SS)
    4x20x20x20x20 + 4x20x20x20x20

    Seated BB Calf Raise
    3x25
    Squats do a booty good.

  10. Quote Originally Posted by gokix811 View Post
    FRI LOG

    AM:

    Jump Rope Skipping
    2min on/1min off

    Total time: 15 min

    PM:

    BB Front Squats (20lb bar)
    4x20

    DB Single Legged SLDL
    20x10x10x10

    DB Side Lat Raise + DB Step Ups (SS)
    3x20x20x20 + 3x10x10x10

    BB Push Press + MT Climbers (SS)
    3x15x15x15/3x15x15x15

    1 Hand BB Levers + 2 Hand Levers (SS)
    4x20x20x20x20 + 4x20x20x20x20

    Seated BB Calf Raise
    3x25
    Sounds like an awesome workout! Just recently got into the front squats myself, great stuff...you're smashing it

  11. Quote Originally Posted by runnerschick View Post
    Sounds like an awesome workout! Just recently got into the front squats myself, great stuff...you're smashing it
    Thanks RC! It was one of the best workouts this week for me. Glad to hear you are enjoying the front squats! I did them earlier this week and my quads were sore for daysss, haha.
    Squats do a booty good.

  12. Quote Originally Posted by gokix811 View Post

    Thanks RC! It was one of the best workouts this week for me. Glad to hear you are enjoying the front squats! I did them earlier this week and my quads were sore for daysss, haha.
    Did I mention I'm a massage therapist? :-)
    Where it all started

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

  13. Quote Originally Posted by 1ifeblood View Post
    Did I mention I'm a massage therapist? :-)
    You're all the way over there and I'm all the way over here.
    Squats do a booty good.

  14. Quote Originally Posted by gokix811 View Post

    You're all the way over there and I'm all the way over here.
    Hmm, yes. I see what you mean. That does make it difficult doesn't it.
    Where it all started

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

  15. Quote Originally Posted by 1ifeblood View Post
    Hmm, yes. I see what you mean. That does make it difficult doesn't it.
    Yes, it does. You sound like a problem solver.
    Squats do a booty good.

  16. Quote Originally Posted by gokix811 View Post

    Yes, it does. You sound like a problem solver.
    I've been known to solve a problem or two... this one will take some thought.
    Where it all started

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

  17. Quote Originally Posted by 1ifeblood View Post
    I've been known to solve a problem or two... this one will take some thought.
    Don't think too hard now. I know I hurt my brain when I do.
    Squats do a booty good.

  18. MON LOG

    BB Reverse Lunge (20lb bar)
    20x10
    20x10

    Front Squats
    45x8
    65x5
    75x5
    85x5
    95x5
    105x5
    115x5

    +drop set
    85x5
    70x5
    60x8
    45x10

    BB Single Legged RDL
    30x10
    35x10
    35x10

    Single Legged one Foot Elevated Glute Bridge
    2x10

    Jump Rope Skipping (3 rounds)
    2 min off/1 min on
    15 min incline treadmill walk

    Did a pretty good job on front squats. I've added 15 lbs since about a month ago. Back then I was only able to push 100x3. I really think the single legged movements have made me more efficient at using my PC and helping me to build a stronger base for squats. I used a BB instead of DB for single legged RDl and wow I had absolute no balance at all, I was like a see saw. I think next time I will stick to DB's.
    Squats do a booty good.

  19. Quote Originally Posted by gokix811 View Post
    MON LOG

    BB Reverse Lunge (20lb bar)
    20x10
    20x10

    Front Squats
    45x8
    65x5
    75x5
    85x5
    95x5
    105x5
    115x5

    +drop set
    85x5
    70x5
    60x8
    45x10

    BB Single Legged RDL
    30x10
    35x10
    35x10

    Single Legged one Foot Elevated Glute Bridge
    2x10

    Jump Rope Skipping (3 rounds)
    2 min off/1 min on
    15 min incline treadmill walk

    Did a pretty good job on front squats. I've added 15 lbs since about a month ago. Back then I was only able to push 100x3. I really think the single legged movements have made me more efficient at using my PC and helping me to build a stronger base for squats. I used a BB instead of DB for single legged RDl and wow I had absolute no balance at all, I was like a see saw. I think next time I will stick to DB's.
    Reading your log inspires me every time

  20. See you're still killing it gokix! Nice work
    Serious Nutrition Solutions Representative

  21. FRI LOG

    DB Floor Press
    3x12

    DB Neutral Grip Press
    3x12

    DB Iso Hold
    3x12

    DB Fly
    3x12

    BB Row
    3x10

    Reverse Grip Row
    3x10

    DB Row
    3x10

    BW Bench Dips
    10,10,8

    DB Tricep Ext.
    3x10

    RB Tricep Pushdowns
    3x10

    Chest/Back/Tri day. Not even going to count the weight on rows. I cut the weight down to 40% less than I normally pull. Will see how my back feels like tomorrow and then keep adding weight back slowly if all is good to go. It's only a nuisance at night when I go to bed.
    Squats do a booty good.

  22. Quote Originally Posted by runnerschick View Post
    Reading your log inspires me every time
    You're too kind, RC

    Quote Originally Posted by Distilled Water View Post
    See you're still killing it gokix! Nice work
    Thank ya, sir! Good to see you. I'm a work in progress
    Squats do a booty good.

  23. Okay, I know it's been awhile but I think I've come up with an idea... do you have a teleportation device?
    Where it all started

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

  24. Quote Originally Posted by 1ifeblood View Post
    Okay, I know it's been awhile but I think I've come up with an idea... do you have a teleportation device?
    Nope. Where do I get one of those?
    Squats do a booty good.

  25. SAT Workout

    AM:
    Jump Rope Skipping
    2 min on/50 sec-1min off

    Total time: 23 minutes

    PM:

    Front squats
    20x15
    20x15
    30x15
    30x20

    DB Single Leg RDL
    20x10
    20x10
    20x10

    DB Step Up + Side Lat Raise (ss)
    3x10 + 3x10
    + DB Heavy Partials 1x10

    BB Push Press + Mt Climbers (ss)
    20x10/30x10 + 2x10

    DB Clean + DB Bent over delt raise (ss)
    20x10/20x10 + 2x10
    + DB Bent over delt raise (to failure) + Spider wall crawls 1x10

    Sweating up a storm. This workout took longer than usual but I got it done!
    Squats do a booty good.

  26. Nice doing a sunday bunday early?
    SNS REP
    Hit me up with any questions any time.

  27. Quote Originally Posted by McCrew530 View Post
    Nice doing a sunday bunday early?
    Oops you caught me
    Squats do a booty good.

  28. Quote Originally Posted by gokix811 View Post
    SAT Workout

    AM:
    Jump Rope Skipping
    2 min on/50 sec-1min off

    Total time: 23 minutes

    PM:

    Front squats
    20x15
    20x15
    30x15
    30x20

    DB Single Leg RDL
    20x10
    20x10
    20x10

    DB Step Up + Side Lat Raise (ss)
    3x10 + 3x10
    + DB Heavy Partials 1x10

    BB Push Press + Mt Climbers (ss)
    20x10/30x10 + 2x10

    DB Clean + DB Bent over delt raise (ss)
    20x10/20x10 + 2x10
    + DB Bent over delt raise (to failure) + Spider wall crawls 1x10

    Sweating up a storm. This workout took longer than usual but I got it done!
    Awesome work there kix. Workout looks interesting

  29. Quote Originally Posted by Lukef2000 View Post

    Awesome work there kix. Workout looks interesting
    Thanks Mister How ya been?
    Squats do a booty good.

  30. Quote Originally Posted by gokix811 View Post

    Thanks Mister How ya been?
    Np been busy busy getting married, leaving things to the last minute as us males usually do lol. Looks like you've been killing it in here lately!! Btw when you track down one oI those teleportation devices let me know I could use one :P

  31. oh heyyyyyy
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  32. Quote Originally Posted by Lukef2000 View Post

    Np been busy busy getting married, leaving things to the last minute as us males usually do lol. Looks like you've been killing it in here lately!! Btw when you track down one oI those teleportation devices let me know I could use one :P
    Lol, of course you'll be one of the first to know! Are you in cutting mode for the big day? Will it be a small or big wedding? Congrats Lukester! Very happy for you and wish you a happy, healthy, fulfilled life together.
    Squats do a booty good.

  33. Quote Originally Posted by TheSwanks View Post
    oh heyyyyyy
    What's good, Swanky pants?!
    Squats do a booty good.

  34. Quote Originally Posted by gokix811 View Post

    What's good, Swanky pants?!
    Yo girrrrrrrrl. It's all good. Lol

    Sorry I'm so late to the party here
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  35. Quote Originally Posted by TheSwanks View Post
    Yo girrrrrrrrl. It's all good. Lol

    Sorry I'm so late to the party here
    Alright, alright. I'll let you in.......... I guess. Haha
    Squats do a booty good.

  36. Quote Originally Posted by gokix811 View Post

    Alright, alright. I'll let you in.......... I guess. Haha
    No cover charge??? Alright!!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  37. Quote Originally Posted by TheSwanks View Post
    No cover charge??? Alright!!
    You may pay me in cheat meals.
    Squats do a booty good.

  38. Quote Originally Posted by gokix811 View Post

    You may pay me in cheat meals.
    Lol sounds like a plan!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  39. Quote Originally Posted by gokix811 View Post

    Lol, of course you'll be one of the first to know! Are you in cutting mode for the big day? Will it be a small or big wedding? Congrats Lukester! Very happy for you and wish you a happy, healthy, fulfilled life together.
    No I've stayed semi lean while bulking so I didn't really bother as I was going to have to cut for summer in a few months regardless so ill just wait till then the big days come and gone, it was a big lavish wedding, it's what wifey wanted so she got it Thanks for the well wishes
  

  
 

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