gokix's summer kickoff!

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  1. Quote Originally Posted by Distilled Water View Post
    I hate when that happens.....
    You too huh?! Ughh *hair flips* Haha


  2. SAT LOG

    AM - 30 min LISS with 15lb weighted bag

    [SOTD] - Usher - Numb (Paris & Simo 'Summer of Love' Remix)
    http://www.youtube.com/watch?v=HGzEiAMlDC0


    DB Squats
    12x15
    12x15
    12x15
    12x15
    12x15

    BW Bulgarian Squats
    3x10

    Kneel to Stand (R+L each)
    10x10
    10x10

    Lateral Lunges
    10x10
    10x10
    10x10
    10x10

    BB Calf Raises
    70x12
    70x12
    70x12


    My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

    I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!
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  3. Sun Log

    Day off. Major DOMS felt in my quads today and cardio involved shoveling snow...fun times!

  4. Quote Originally Posted by gokix811
    Sun Log

    Day off. Major DOMS felt in my quads today and cardio involved shoveling snow...fun times!
    I wish I had snow to shovel! It's been like over 100 here lately!!

  5. Making snowmen and having snowball fights are fun, but shoveling is not :P

    MON LOG


    30 min LISS on treadmill


    Thought about doing it outside but it would be my luck to fall and break an ankle on some ice or something! Quads and glutes are still sore as heck. I'm walking around like I've got a stick up there lol. So I really hope they are back to feeling better tomorrow because I was planning on deadlifiting. We shall see!
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  6. came in here to see the latest pics of gokix..left disapointed

    j/k i didnt leave

    hit me up when your ready to test some new LG fatburning goodness
    FINAFLEX forum rep
    visit our website at finaflex.com

  7. Quote Originally Posted by xR1pp3Rx View Post
    came in here to see the latest pics of gokix..left disapointed

    j/k i didnt leave

    hit me up when your ready to test some new LG fatburning goodness
    Haha hey stranger!

    Yeah, I have some recent pics in another sponsored log that I'm running. See my sig. They are posted on the 1st page. New LG stuff eh? That's always exciting!

  8. TUES LOG (1st workout of the New Year!!)

    10 min walk warmup

    [SOTD]: Jay-Z & Beyonce vs Passion Pit - Wait What
    http://www.youtube.com/watch?v=YQsbaj_oFo0


    OHP
    30x5
    40x5
    50x3** PR
    50x3*
    40x5

    Sumo DL
    70x5
    90x5
    110x5
    130x5
    140x5
    150x3

    RDL

    70x10
    90x10
    100x9** PR
    90x10

    Wide Stance GM

    30x10
    30x10

    Stability Ball Reverse Hyperextensions

    3x10

    12 min cool down walk

    Probably the best workout I've had in a while! I set 2 PR's for OHP and RDL and even managed to do a 2nd PR set for OHP! My quads have been stiff as a board for the past few days after squats so I figured today would end up being a light day. But I kept adding plates and was able to bang out rep after rep and I felt a lot stronger today despite the DOMs.

  9. WED LOG

    Complexes 4x5

    Arm Swings (4x10)
    Suitcase Arm Swings (4x8)
    Reverse Lunges
    Hang Clean + Press
    Mountain Climbers 4x10 (1,2,3..)

    Stacker Planks 3x5
    Push/Pull Planks 3x5
    Twist Plank 2x5
    Renegade Rows 2x5
    Lying Leg Raises 10,10
    BB Hip Thrusts 30lbs 3x10,15,15

    My lower back is killing me after yesterday's workout. I stretched it out post wo but didn't think I needed to do any further because I felt fine until I woke up this morning. Further irritated during suitcase arm swings and renegade rows. I think I started off too heavy with the side arm swings as well so I will lower the weight next time.

  10. THUR LOG

    [SOTD]: The Aston Shuffle ft. Tommy Trash - Sunrise (Tommy Trash Remix)
    http://www.youtube.com/watch?v=cw0fUnk0YNA


    BBR
    52x10
    57x10
    57x10

    Reverse Grip BBR
    52x10
    52x10
    52x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x12
    17x12
    17x10

    DB Pull Over
    3x10 with 12lbs

    Inverted Rows
    8,5,5

    Wide Grip Inverted Rows
    5,4,5

    Pretty good workout. Low end on the inverted rows though. Lower back felt a little sore when I bent down to pick up the bar for Rows but not as bad as yesterday.

  11. FRI LOG

    30 min jog

    New kicks feel pretty good. Left toes started getting sore about 3/4 of the way in the run.


    SAT LOG

    [SOTD]: Kaskade VS. Steve Aoki & Tommy Trash -- Be Still Ladi Dadi (Kaskade's Freaks Of Nature Mash Up)
    http://www.youtube.com/watch?v=im5J4SJUte4


    OHP
    30x5
    40x5
    45x5
    50x4
    55x1** PR

    Barbell Reverse Lunge
    50x10
    50x10
    50x10

    DB Lateral Lunge
    10x10
    10x10
    10x10

    DB Curtsy Lunge
    10x10
    10x10
    10x10

    DB Bulgarian Lunge
    5x10
    5x10
    5x10

    DB Sumo Squat
    20x12
    30x12
    30x12
    30x15
    30x12

    Obliterated legs today and even got a PR on OHP! Once the barbell passed my head it kind of just stuck there for what seemed liked ages but I pushed through it and got it up! Had a dull knee pain from early this morning so opted for sumo squats and that was much easier on my poor knees.

  12. Quote Originally Posted by gokix811 View Post
    FRI LOG

    30 min jog

    New kicks feel pretty good. Left toes started getting sore about 3/4 of the way in the run.

    SAT LOG

    [SOTD]: Kaskade VS. Steve Aoki & Tommy Trash -- Be Still Ladi Dadi (Kaskade's Freaks Of Nature Mash Up)
    http://www.youtube.com/watch?v=im5J4SJUte4

    OHP
    30x5
    40x5
    45x5
    50x4
    55x1** PR

    Barbell Reverse Lunge
    50x10
    50x10
    50x10

    DB Lateral Lunge
    10x10
    10x10
    10x10

    DB Curtsy Lunge
    10x10
    10x10
    10x10

    DB Bulgarian Lunge
    5x10
    5x10
    5x10

    DB Sumo Squat
    20x12
    30x12
    30x12
    30x15
    30x12

    Obliterated legs today and even got a PR on OHP! Once the barbell passed my head it kind of just stuck there for what seemed liked ages but I pushed through it and got it up! Had a dull knee pain from early this morning so opted for sumo squats and that was much easier on my poor knees.
    What kind of shoes did you get?
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF

  13. Quote Originally Posted by sawa3 View Post
    What kind of shoes did you get?
    I went with Reebok Realflex Run mesh shoes. Gray on top and baby blue bottoms.

  14. MON LOG

    AM - 40 min LISS

    [SOTD]: Dimitri Vangelis & Wyman feat. Jonny Rose - Pieces Of The Light (Sick Individuals Remix)
    http://www.youtube.com/watch?v=mZwUodOI0Ho


    OHP
    30x5
    40x5
    40x5
    45x5
    50x2

    Sumo DL
    70x10
    90x5
    110x5
    110x5

    RDL
    70x10
    90x8
    90x8

    Wide Stance GM
    30x10
    40x10
    40x10

    Stability Ball Reverse Hyperextensions
    3x10

    Not such a great workout :\ I am still sore from Saturday's workout so I should have waited another day before hitting legs again because it def affected my workout today. I just wasn't feeling it and should have stuck to cardio or done a back/chest workout instead.

  15. WED LOG

    BBR
    62x10
    72x10** PR
    72x10
    72x10

    Reverse Grip BBR
    62x10
    62x10
    62x10

    DB Floor Press
    22x10
    22x10
    22x10

    DB Floor Fly

    17x10
    17x10
    17x10

    Skull Crusher
    17x15
    17x15
    17x10

    Inverted Rows
    Modified - 10
    Feet Elevated - 4,4

    Wide Grip Inverted Rows
    Modified - 6,6,6

    Left shoulder achy and feeling sensitive; tried to take it easy today but I def felt it during floor press. PR on rows - happy about that

  16. 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.

  17. 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.

  18. 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.

  19. 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.

  20. 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.

  21. 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.

  22. 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!

  23. 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.

  24. 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.

  25. 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.
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