gokix's summer kickoff!

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    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!
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    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...
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    Quote Originally Posted by gokix811 View Post
    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)
    •   
       

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    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
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    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...
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    Quote Originally Posted by gokix811 View Post
    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!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
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    Quote Originally Posted by Mack411 View Post
    Nice work as always,oh and clear your inbox!
    Cleared.
    Squats do a booty good.
  8. Registered User
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    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.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    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.
    Mind and Muscle board representative.
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    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.
    Squats do a booty good.
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    Quote Originally Posted by Lukef2000 View Post
    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
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post

    Haha yeah they can be tricky. Gotta have cat like agility :P
    That's a way to get it meow!
    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
    That's a way to get it meow!
    lol rawrrr
    Squats do a booty good.
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    I think you look great!
  15. Registered User
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    Quote Originally Posted by itsjanis View Post
    I think you look great!
    Sweet of you to say, thanks janis!!
    Squats do a booty good.
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    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!
    Squats do a booty good.
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    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.
    Squats do a booty good.
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    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.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    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
    Squats do a booty good.
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    Quote Originally Posted by 1ifeblood View Post
    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
    Squats do a booty good.
  21. Registered User
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    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.
    Squats do a booty good.
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    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
    Squats do a booty good.
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    Was gona say hi, but your pm full. So Hi.
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    Damn girl you must be popular, full again. Ttyl.
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    No updates? Must be too tired from workouts.
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    Slacking on dem updates miss kix :P
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    Quote Originally Posted by Lukef2000 View Post
    Slacking on dem updates miss kix :P
    Getting there... Need more bicep work. :P

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    Squats do a booty good.
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    Looking good! Hard work is def paying off.
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    Quote Originally Posted by gokix811 View Post
    Getting there... Need more bicep work. :P

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

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    Quote Originally Posted by gokix811 View Post
    Getting there... Need more bicep work. :P

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