gokix's summer kickoff!

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  1. Quote Originally Posted by Lukef2000 View Post
    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!!


  2. 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.
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  3. 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.

  4. 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.

  5. Looks like you're doing awesome
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  6. 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.

  7. Quote Originally Posted by Hajiroku View Post
    Looks like you're doing awesome
    Haha still truckin'...this is gonna be the best year yet! Thanks for checking in

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

  9. 195is insane for a lady. Well done

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  10. 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.

  11. 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

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

  13. 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

  14. Quote Originally Posted by huggy77 View Post
    i love that your switch up your programs. So many people get locked in...

    I like that idea as well huggy!!

    Hi Gokix!!

  15. 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!
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF

  16. 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?

  17. Quote Originally Posted by Miss Q View Post
    I like that idea as well huggy!!

    Hi Gokix!!
    Quote Originally Posted by sawa3 View Post
    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!
    Quote Originally Posted by huggy77 View Post
    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?

  18. This is somehow not showing in my notifications,so resubbed
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  19. 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

  20. Nice w/out's girly!!! Hope ur having a great weekend!!

  21. MON LOG

    DL
    warmup:
    60x3
    90x2
    110x2

    130x2
    150x2
    160x1
    180x1
    200x1 **PR
    180x1
    160x1
    110x5

    RDL
    60x10
    70x10
    70x10

    GM
    40x10
    40x10

    Swiss Ball Rev. Hypers
    2x15

    Mtn. Climbers
    3x30sec


    Carb up day on Sunday. Made some yummy protein brownies and had some protein cheesecake as well. Went into protein coma shortly after that lol. Today I hit it a new PR!!! Didn't fatigue myself with too many warm up sets. Pull went smoothly, but had a bit of struggle with the lockout. That's def a weak point that needs to be worked on.

  22. PR's & carb ups?!?!? You're livin the dream!
    Serious Nutrition Solutions Representative

  23. Quote Originally Posted by Distilled Water View Post
    PR's & carb ups?!?!? You're livin the dream!
    Quote Originally Posted by gokix811 View Post
    MON LOG

    DL
    warmup:
    60x3
    90x2
    110x2

    130x2
    150x2
    160x1
    180x1
    200x1 **PR
    180x1
    160x1
    110x5

    RDL
    60x10
    70x10
    70x10

    GM
    40x10
    40x10

    Swiss Ball Rev. Hypers
    2x15

    Mtn. Climbers
    3x30sec


    Carb up day on Sunday. Made some yummy protein brownies and had some protein cheesecake as well. Went into protein coma shortly after that lol. Today I hit it a new PR!!! Didn't fatigue myself with too many warm up sets. Pull went smoothly, but had a bit of struggle with the lockout. That's def a weak point that needs to be worked on.

    As i have gotten older my warm up sets have gotten less and less reps... Litterally just look at them as a means of getting blood in that muscle so the "work" goes smooth.

  24. Quote Originally Posted by gokix811 View Post

    I get bored after a few weeks and it def helps to break up the monotony What programs are you guys running now?
    I'm running my own program right now. Playing with different things since I just got my nasm CPT certification. Trying to make sure I'm not an idiot.
    Keep up the hard work
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF

  25. Quote Originally Posted by gokix811 View Post
    MON LOG
    Carb up day on Sunday. Made some yummy protein brownies and had some protein cheesecake as well. Went into protein coma shortly after that lol. Today I hit it a new PR!!! Didn't fatigue myself with too many warm up sets. Pull went smoothly, but had a bit of struggle with the lockout. That's def a weak point that needs to be worked on.
    Next time pls post some pics... I want to see good looking healthy food... My chicken always looks the same...
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