gokix's summer kickoff!

[Axillist]

Hi Ax! Nice to see a familiar face! How have things been since you finished your fat smack log?

Great to see that you are still killing it! I've been too busy with College to keep up with AM. I'm still hitting the weights as often as I can! I'll have to hit up your new log and follow along.

[gokix811]

THURS LOG

Complexes 4x5

Arm Swings (4x10)
Reverse Lunges
BBR
Hang Clean + Press
Mountain Climbers 4x10 (1,2,3..)
DB Squats (4x20)

Slight cramp on the bottom of my left foot. Must be from all the cardio. =\ Skipping the 20 min that I usually do after my workout so I can pick it up again tomorrow morning without cramps.

[huggy77]

I'm looking into BCAA now because supposedly it helps!

http://www.vitaminshoppe.com/store/e...5#.UNS4D2LqTqU

i do a scoop about 30 minutes prior to workout and then one in my red gatorade while training...

[gokix811]

FRI LOG

AM - 1hr cardio

BBR
42x10
42x10
42x10

Reverse Grip BBR
42x10
42x10
42x10

DB Floor Press
22x10
22x10
22x10

DB Floor Fly
18x10
18x10
18x10

Skull Crusher
18x10
18x10
18x10

DB Pull Over
3x10 with 12lbs

Inverted Rows (modified)
6,5

Wide Grip Inverted Rows
5,5


Good workout once I finally got going. Took me a while to get in the zone. DB floor press felt light even at 22 lbs which was awesome. For BBR's I concentrated on my lats by squeezing my back and repositioned my shoulders forward while keep my back tight. ROM was shorter and really felt it more in my lats. Post workout I had a Krispy Kreme glazed donut. Managed to fit it into my macros. Win.

[gokix811]

SAT LOG

15 min Hill Sprints

50y x 8


Not too bad temp wise, but the wind chill nearly killed me.

[huggy77]

Look at u with the HIIT!

[sawa3]

Nice workouts!

Keep it up up.
Merry Christmas.

[gokix811]

TUES LOG

OHP
35x5
40x5
45x4
50x1

Sumo DL
70x5
90x5
110x5
120x5
130x2

RDL

62x10
72x10
82x10

Wide Stance GM

30x10
30x10
30x10

Stability Ball Reverse Hyperextensions

3x10

Step Ups (lower box)

20x10
20x10
20x10

20 min LISS

Decided to switch it up to Sumo DL today! Feel like I am squatting down too low to get into position on those. Need to start a bit higher because I started feeling some agitation in my hips. Was able to push 50lbs for 1 rep of OHP and it was easier this time around! Must have been the extra carb source from last night lol. Have a nice holiday everyone!!

[gokix811]

THUR LOG

AM - 30 min LISS

[SOTD]: Swedish House Mafia - Don't You Worry Child
Swedish House Mafia - Don't You Worry Child feat. John Martin (Pete Tong Radio 1 Exclusive 10.08.12) - YouTube

BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x10
22x10
25x8

DB Floor Fly
18x10
18x10
18x10

Skull Crusher
18x10
18x10
18x10

Inverted Rows (modified)
11,9,6

Wide Grip Inverted Rows
6,5

20 min LISS

Getting better at inverted rows, slowly but surely. Did LISS today with an extra 15lb weight to change things up a bit.

[huggy77]

THUR LOG

AM - 30 min LISS

[SOTD]: Swedish House Mafia - Don't You Worry Child
Swedish House Mafia - Don't You Worry Child feat. John Martin (Pete Tong Radio 1 Exclusive 10.08.12) - YouTube

BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x10
22x10
25x8

DB Floor Fly
18x10
18x10
18x10

Skull Crusher
18x10
18x10
18x10

Inverted Rows (modified)
11,9,6

Wide Grip Inverted Rows
6,5

20 min LISS

Getting better at inverted rows, slowly but surely. Did LISS today with an extra 15lb weight to change things up a bit.

GOOD SONG!!!!

[gokix811]

GOOD SONG!!!!

Yeah!!

[gokix811]

GOOD SONG!!!!

P.S. Your inbox is full!

[huggy77]

P.S. Your inbox is full!

I sm such a nub...ty for the heads up.

[gokix811]

FRI LOG

AM - 30 min LISS with 15lb weighted bag

[SOTD] - Calvin Harris - Sweet Nothing (ft. Florence Welch)
http://www.youtube.com/watch?v=K1OSq2SEOu4



Complexes 4x5

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

Stacker Planks 3x5
Push/Pull Planks 3x5
BW Renegade Rows 2x10
Lying Leg Raises 7,8


Wasn't going to work out today but I'm glad I forced myself to get it done. Put on some tunes which got me bopping around a bit and then I took my pre-wo and was ready to roll! Did some core work today as well. I remember how much I despise renegade rows now lol, and I broke not one, but two nails during stacker planks. Ugh, the worst!

[Distilled Water]

I broke not one, but two nails during stacker planks. Ugh, the worst!

I hate when that happens.....

[gokix811]

I hate when that happens.....

You too huh?! Ughh *hair flips* Haha

[gokix811]

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!

[gokix811]

Sun Log

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

[Lukef2000]

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!!

[gokix811]

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!