gokix's summer kickoff!

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    MON LOG

    [SOTD]: Alvaro & Quintino - World in Our Hands (The Two Friends Remix)
    http://www.youtube.com/watch?v=xBPp-g9b9yE

    Warmup: Hip Flexor Stretch, Foam Roll, Resistance Band Hip Flossing

    BB Front Squat
    45x8
    60x5
    80x5
    100x5
    110x5
    110x5
    110x5

    BB Back Pause Squat (3 sec hold)
    45x3
    60x3
    70x3

    BB Back Squat
    80x5
    100x5
    110x5
    130x5
    150x2

    SLDL
    80x15
    90x15
    100x10
    100x10

    BB Front Squat Static Hold
    110x30 sec
    120x30 sec

    +Core

    I'm always super careful to stretch out my hip flexors before any squat session and as such my warm ups are like mini workouts themselves. I ate ~50g of carbs pre-wo and it definitely made a difference in my workout today. Front squats and back squats felt much better. Foot placement was bang on just about every set and as a result I felt much stronger coming out of the hole. Only thing that did feel a bit off was my tibia on the right side of my leg. It would make a cracking noise on the descend for sets 130 and 150. Not painful at all but maybe you guys can provide some insight on that. I really was not expecting high numbers on back squats today and I think I had one more in the tank for my last set but it was a successful workout overall. There are still more workouts to be had.
    Squats do a booty good.

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    Gotta love pause squats they are becoming a new staple in my leg days! And I know my knees and ankles crack and pop like a creaky old guy getting out of bed when I start my leg workouts. It doesnt hurt just sounds kind of gnarly
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    Quote Originally Posted by Lukef2000 View Post

    Same here I can lift doing circuits, drop sets, rest pauses, etc etc but I'm beat doing cardio for 5 maybe ten minutes lol
    Same here. Gotta be mental I'm thinking, I just get so bored
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by 1ifeblood View Post
    ^^THIS is why you have such great stamina^^
    You guys crack me up!

    Quote Originally Posted by Lukef2000 View Post
    Same here I can lift doing circuits, drop sets, rest pauses, etc etc but I'm beat doing cardio for 5 maybe ten minutes lol
    I know this feeling. Haha.

    Quote Originally Posted by McCrew530 View Post
    Gotta love pause squats they are becoming a new staple in my leg days! And I know my knees and ankles crack and pop like a creaky old guy getting out of bed when I start my leg workouts. It doesnt hurt just sounds kind of gnarly
    It really helps to enforce the bottom portion of the squat for me before I start throwing on plates. Haven't gotten very heavy yet, but I'm getting there. And all this talk about old bones; aren't you younger than me?! lol
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    It really helps to enforce the bottom portion of the squat for me before I start throwing on plates. Haven't gotten very heavy yet, but I'm getting there. And all this talk about old bones; aren't you younger than me?! lol
    I am not sure of your age as it is considered rude to ask but I am 26 so...
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    Just curious about this popping you speak of and hoping I can help... did you happen to eat Rice Krispies before your workout?
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    Just curious about this popping you speak of and hoping I can help... did you happen to eat Rice Krispies before your workout?
    I did! I ate a caramel rice cake pre-wo.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    I did! I ate a caramel rice cake pre-wo.
    Snap crackle POP!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    Snap crackle POP!
    Thank you for your medical analysis.
    Squats do a booty good.
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    i heard the crackling is just tendon or ligament shifting over bone... Could be bro-science though...
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    Quote Originally Posted by huggy77 View Post
    i heard the crackling is just tendon or ligament shifting over bone... Could be bro-science though...
    Is that a bad thing?
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Thank you for your medical analysis.
    I have a lot to offer... you'll see.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    I have a lot to offer... you'll see.
    Gonna need a confirmation from Swanks on that one, lol.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Gonna need a confirmation from Swanks on that one, lol.
    Its really quite petit.
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    Quote Originally Posted by TheSwanks View Post

    Its really quite petit.
    And yet it still makes YOU squeal.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    And yet it still makes YOU squeal.
    Well I keep my expectations low
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    Quote Originally Posted by TheSwanks View Post

    Well I keep my expectations low
    This we all know far too well. Well I do anyways :P
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    Quote Originally Posted by huggy77 View Post
    i heard the crackling is just tendon or ligament shifting over bone... Could be bro-science though...
    There are several reasons a popping noise can occur the most common being when the synovial fluid surrounding your joint releases gases which bubble and "pop". Additionally your explanation is a secondary cause when if a tendon is out of place slightly when you move the joint it can "pop" back into place.
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    Quote Originally Posted by TheSwanks View Post

    Well I keep my expectations low
    THIS is why I love you!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    THIS is why I love you!
    Lol
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    Quote Originally Posted by Lukef2000 View Post
    There are several reasons a popping noise can occur the most common being when the synovial fluid surrounding your joint releases gases which bubble and "pop". Additionally your explanation is a secondary cause when if a tendon is out of place slightly when you move the joint it can "pop" back into place.
    Quote Originally Posted by gokix811 View Post
    Is that a bad thing?
    nah, more damage would probably happen if they did not snap back into place...
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    Quote Originally Posted by Lukef2000 View Post
    There are several reasons a popping noise can occur the most common being when the synovial fluid surrounding your joint releases gases which bubble and "pop". Additionally your explanation is a secondary cause when if a tendon is out of place slightly when you move the joint it can "pop" back into place.
    I've heard and felt this around my knees on occasion but this was a first along my right tibia. I'm finding that there are small nuances and a slight shift here or there can make a big difference.

    Quote Originally Posted by huggy77 View Post
    nah, more damage would probably happen if they did not snap back into place...
    *knocks on wood* How is the reverse dieting going?
    Squats do a booty good.
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    *knocks on wood* How is the reverse dieting going?
    not too bad... I can sit around 255-260 with higher carbs now... Much fuller, the 247 was depleted and flat as fark...

    Starting a clean, structured bulk in about a month... Very excited...
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    Quote Originally Posted by huggy77 View Post
    not too bad... I can sit around 255-260 with higher carbs now... Much fuller, the 247 was depleted and flat as fark...

    Starting a clean, structured bulk in about a month... Very excited...
    Awesome. Keep me posted!
    Squats do a booty good.
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    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Because we're all masochistic freaks that don't feel alive unless we're bursting at the seams? Maybe.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Sorry kix you lost me at quick and dirty.... lol
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    Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Deadlifts right after back day?? you're brave!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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    Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Good Morning
    3x10
    Im a perv...but i love watching girls do good mornings with perfect form lol.

    I taught my wife how to do 'em and ill occasionally catch her out in the garage doin a set or two...Lol
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by 1ifeblood View Post

    Because we're all masochistic freaks that don't feel alive unless we're bursting at the seams? Maybe.
    Indeed and agreed lol i love back pumps, calve pumps, and arm pumps to the max. Chest pumps can be inconvenient cause it makes it hard to reach across your body lol
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by TheSwanks View Post
    Deadlifts right after back day?? you're brave!
    Swanky pants, your PM is full!
    Squats do a booty good.
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    Quote Originally Posted by 1ifeblood View Post
    Because we're all masochistic freaks that don't feel alive unless we're bursting at the seams? Maybe.
    Quote Originally Posted by MANotaur View Post
    Indeed and agreed lol i love back pumps, calve pumps, and arm pumps to the max. Chest pumps can be inconvenient cause it makes it hard to reach across your body lol
    Leg pumps are about the only thing I don't mind. Ya'll can have the rest!

    Quote Originally Posted by Lukef2000 View Post
    Sorry kix you lost me at quick and dirty.... lol
    You caught that eh? lol

    Quote Originally Posted by MANotaur View Post
    Im a perv...but i love watching girls do good mornings with perfect form lol.

    I taught my wife how to do 'em and ill occasionally catch her out in the garage doin a set or two...Lol
    Any tips? Sometimes I feel a strain in my neck when doing GM.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Swanky pants, your PM is full!
    Fixed! Sorry
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    Quote Originally Posted by gokix811 View Post

    Any tips? Sometimes I feel a strain in my neck when doing GM.
    I dont wanna e diagnose you so take this for what its worth...

    Almost all the problems i see with good mornings (especially with women) are

    1. Core isnt stabilized- pull that belly button back and tighten up.

    2. Bar is too high up on the neck- rest it a little bit lower across the traps; this will help balance you out and keep tension in the right places

    3. Too narrow a stance- i like to make sure the insides of my feet line up with the outside of my shoulders. This moght be a little wide but it will give ypu a more steady base to work with

    4. You look up and not straight ahead- draw a line on the mirror/wall and your nose should follow that line all the way down and back up.

    5. Contracting wrong muscles- its a posterior chain exercise; not just a low back movement. Keep your back flat and squeeze your butt cheeks at the top of the movement. Make sure you keep your shoulder blades "pinned". Flex your lats and try and keep your legs straight as you can during the whole movement. I dont reccomend "locking out" your knees but some people cant really help it and its not really a big deal- do what feels best with tjose regaurds.

    Hope this helps- any body else feel free to chime in with advice if i missed anything
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post

    I dont wanna e diagnose you so take this for what its worth...

    Almost all the problems i see with good mornings (especially with women) are

    1. Core isnt stabilized- pull that belly button back and tighten up.

    2. Bar is too high up on the neck- rest it a little bit lower across the traps; this will help balance you out and keep tension in the right places

    3. Too narrow a stance- i like to make sure the insides of my feet line up with the outside of my shoulders. This moght be a little wide but it will give ypu a more steady base to work with

    4. You look up and not straight ahead- draw a line on the mirror/wall and your nose should follow that line all the way down and back up.

    5. Contracting wrong muscles- its a posterior chain exercise; not just a low back movement. Keep your back flat and squeeze your butt cheeks at the top of the movement. Make sure you keep your shoulder blades "pinned". Flex your lats and try and keep your legs straight as you can during the whole movement. I dont reccomend "locking out" your knees but some people cant really help it and its not really a big deal- do what feels best with tjose regaurds.

    Hope this helps- any body else feel free to chime in with advice if i missed anything
    Excellent post
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    Quote Originally Posted by MANotaur View Post
    I dont wanna e diagnose you so take this for what its worth...

    Almost all the problems i see with good mornings (especially with women) are

    1. Core isnt stabilized- pull that belly button back and tighten up.

    2. Bar is too high up on the neck- rest it a little bit lower across the traps; this will help balance you out and keep tension in the right places

    3. Too narrow a stance- i like to make sure the insides of my feet line up with the outside of my shoulders. This moght be a little wide but it will give ypu a more steady base to work with

    4. You look up and not straight ahead- draw a line on the mirror/wall and your nose should follow that line all the way down and back up.

    5. Contracting wrong muscles- its a posterior chain exercise; not just a low back movement. Keep your back flat and squeeze your butt cheeks at the top of the movement. Make sure you keep your shoulder blades "pinned". Flex your lats and try and keep your legs straight as you can during the whole movement. I dont reccomend "locking out" your knees but some people cant really help it and its not really a big deal- do what feels best with tjose regaurds.

    Hope this helps- any body else feel free to chime in with advice if i missed anything
    Wonderful. Thank you & take my reps
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Leg pumps are about the only thing I don't mind. Ya'll can have the rest!

    You caught that eh? lol

    Any tips? Sometimes I feel a strain in my neck when doing GM.
    Hey, nice to meet you. They call me GM.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post

    Hey, nice to meet you. They call me GM.
    Shame, shame. I know your name!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Shame, shame. I know your name!
    Sorry, I just HAD to do it! :-D
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by gokix811 View Post
    Wonderful. Thank you & take my reps
    Quote Originally Posted by TheSwanks View Post
    Excellent post
    awweee!!! yall are gonna make me blush!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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