gokix's summer kickoff!

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  1. Quote Originally Posted by MANotaur View Post

    What on this green earth is a curtsy lunge??
    Lol...I was wondering the same thing.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

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  2. Quote Originally Posted by huggy77 View Post
    i have been doing some westside style squats as of late and while you feel awkward at first, when your hips open up and you get the flexibility at the bottom position the weights go up fast...

    Your new avatar looks great!
    Dem Traps....
    Dem Shoulders...
    Thanks Huggy! I still think they look small. Just started incorporating shoulder stuff as well so hopefully those catch up

    West side style as in a wider stance? I can get good depth as well with a wider stance but can't go as heavy. The bar also sits higher on my back.

  3. Quote Originally Posted by gokix811 View Post
    awesome just found out another new lift

  4. Quote Originally Posted by gokix811 View Post
    Thanks Huggy! I still think they look small. Just started incorporating shoulder stuff as well so hopefully those catch up

    West side style as in a wider stance? I can get good depth as well with a wider stance but can't go as heavy. The bar also sits higher on my back.
    The shoulder size will come.

    Yeah, i had to drop weight when i started using the wider westside width, but once you get comfy with it the weights starts to really fly up... Be careful squatting at home...
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  5. Quote Originally Posted by gokix811 View Post
    ^ lol

    MON LOG

    Squats
    60x10
    80x10
    100x5x5x5x5x5
    80x8
    60x10

    Front Squat
    40x12
    50x12
    60x12
    60x12

    Cursty Lunge
    10x10
    10x10
    10x10

    20 min LISS

    Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
    I always squat with a wider stance, feels more natural and stable not to mention I'm a lot stronger with a wider stance.

  6. WED LOG

    40 min walk

    OHP
    35x5
    40x3
    45x2
    50x1

    DB Arm circle rotator cuff exercise (??) Not sure what you call them but it's like a front raise, to the side and down
    3x10

    DB Bent Over Seated DB Lateral Raise
    3x10

    DB Seated Lateral Raise (palms faced back)
    3x10

    DB Partial Lat Raise
    3x8

    DB Front Raise
    3x10


    Yesterday was back day and I went with lighter weights. Didn't do any rows over 100lbs and to finish off I threw in 1x10 deadlifts @ 100lbs. Quads were on fiyah from the previous day.

  7. What's your diet looking like these days, miss?
    Serious Nutrition Solutions Representative

  8. Quote Originally Posted by gokix811 View Post
    WED LOG


    DB Arm circle rotator cuff exercise (??) Not sure what you call them but it's like a front raise, to the side and down
    3x10

    on FIYAH!!!
    I start every pressing day with rotator work.... Takes like 5 minutes and gets a lot of blood in the shoulder...

  9. THURS LOG

    40 min walk
    15 min sprints/suicides drills

    Had a major drop in energy after I finished sprints. Cardio done!!!

  10. Quote Originally Posted by Distilled Water View Post
    What's your diet looking like these days, miss?
    Lower carb intake/higher fat on cardio days. Carbs on lifting days usually pre and post workout. Been starting off my mornings with a cup of coffee and tablespoon of coconut oil

    Quote Originally Posted by huggy77 View Post
    on FIYAH!!!
    I start every pressing day with rotator work.... Takes like 5 minutes and gets a lot of blood in the shoulder...
    Heck yeah! My shoulders were burning something fierce after I did those DB rotator cuff arm circles. Forearms and biceps got some indirect work as well. Definitely feeling it today. Pretty intense!

  11. FRI - OFF - shoulder issues

    SAT LOG

    DL
    80x10
    100x5
    120x5
    130x3
    140x3
    150x3 (mixed grip)
    160x2
    170x1

    RDL
    70x12x10x10

    Swiss Ball Reverse Hypers
    BW 2x15

    + Core Work with Stability Ball

    40 min walk

    Left shoulder has been acting up since doing shoulders a few days ago - sore, cracking, etc. I was worried this would effect deadlifts today and was contemplating on skipping today's workout, but I started warming up with shoulder mobility exercises with the intention of doing light deads if anything. Shoulders still made cracking noises but loosened up enough. Deadlifts felt really strong today. I didn't go in expecting to pull as much as I did.

  12. MON LOG

    BB Reverse Lunge
    20x10
    30x10
    40x10
    40x10

    Squats
    70x10
    90x8
    110x5x5x5x5x5
    90x8
    70x6

    Front Squat
    40x10
    50x10
    50x10

    20 min LISS


    Decided to pre-exhaust my legs with some bb lunges first. Not sure if it helped or hindered my squats but it helped to warm up my knees. Squats felt okay today. Some reps felt better than others. Noticed that I rocked a bit coming up on out of the hole on some reps as well.

  13. TUES LOG

    45 min walk

    BBR
    60x8
    70x8
    80x8

    Reverse grip bbr
    70x8
    80x8
    90x8
    100x8
    110x6

    Deadlifts
    110x5x5x5

    DB Rows
    3x10

    One Arm BBR
    3x10

  14. WED LOG

    40 min walk

    OHP
    35x3
    40x3
    45x3
    50x3

    DB Rotator Cuffs
    3x10

    DB Seated Lat Raise (palms outward)
    3x10

    DB Supinated Lat Raise
    3x10

    DB Partial Lat Raise

    3x8

    Bent over DB Delt Raise

    4x12

    Left shoulder has been making clicking/cracking noise lately... more so than the right shoulder. Sometimes it happens when I just raise my shoulder at a certain angle, but I also notice it during shoulder stretches, like shoulder dislocations, and also during some isolation exercises. Not painful, but kind of annoying. The day before when doing light db rows my right shoulder was fine, but left shoulder kept making clicking noises even with a light weight dumbbell. Could it be that my left side is just naturally weaker than my right? Maybe I need to do more shoulders stretches? I recently picked up a resistance band but haven't used it yet.

  15. Quote Originally Posted by gokix811 View Post
    WED LOG

    40 min walk

    OHP
    35x3
    40x3
    45x3
    50x3

    DB Rotator Cuffs
    3x10

    DB Seated Lat Raise (palms outward)
    3x10

    DB Supinated Lat Raise
    3x10

    DB Partial Lat Raise
    3x8

    Bent over DB Delt Raise
    4x12

    Left shoulder has been making clicking/cracking noise lately... more so than the right shoulder. Sometimes it happens when I just raise my shoulder at a certain angle, but I also notice it during shoulder stretches, like shoulder dislocations, and also during some isolation exercises. Not painful, but kind of annoying. The day before when doing light db rows my right shoulder was fine, but left shoulder kept making clicking noises even with a light weight dumbbell. Could it be that my left side is just naturally weaker than my right? Maybe I need to do more shoulders stretches? I recently picked up a resistance band but haven't used it yet.
    Usually if your right handed, your right side will be stronger re connective tissues due to the fact that they are utilized more often. You need to do some internal and external rotations prior to any shoulder or chest work.
    How's your deadlifting program going??

  16. Taken this morning. I think I can start to see some lats in there??

    Name:  back.jpg
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  17. Quote Originally Posted by gokix811 View Post
    Taken this morning. I think I can start to see some lats in there??

    <img src="http://anabolicminds.com/forum/attachment.php?attachment****80 138"/>
    Got a nice hourglass shape going there. Looking good!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  18. Quote Originally Posted by Lukef2000 View Post
    Usually if your right handed, your right side will be stronger re connective tissues due to the fact that they are utilized more often. You need to do some internal and external rotations prior to any shoulder or chest work.
    How's your deadlifting program going??
    Yes I do! I picked up a resistance band and used it last night before chest workout. I could tell it helped quite a bit. I don't know if I told you yet, but I was aiming for a 200lb deadlift and hit that a few months back. Felt good, man.

  19. Quote Originally Posted by 1ifeblood View Post
    Got a nice hourglass shape going there. Looking good!
    Thank ya Been hitting my back hard. Very interested to see how it looks once the weight drops.

  20. FRI LOG

    40 min walk

    DB Floor Press
    4x10

    Incline DB Fly
    4x10

    Incline DB Press
    4x10

  21. Quote Originally Posted by gokix811 View Post

    Thank ya Been hitting my back hard. Very interested to see how it looks once the weight drops.
    It looks like you're cutting bf nicely. Just keep doing what you're doing. :-)
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  22. Quote Originally Posted by 1ifeblood View Post
    It looks like you're cutting bf nicely. Just keep doing what you're doing. :-)
    Yes sir, 1ifeblood, sir.

  23. Quote Originally Posted by gokix811 View Post
    Yes sir, 1ifeblood, sir.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  24. SAT LOG

    [SOTD]: Lana Del Rey - Summertime Sadness (Cedric Gervais Vocal Down Mix)
    http://www.youtube.com/watch?v=S0psekC5_bg


    Sick beat. Been on my replay for a while now.


    Deadlifts
    80x5
    100x5
    120x5
    130x3
    140x3
    150x2
    160x1

    RDL
    70x10
    80x10
    90x10
    100x10

    Swiss Ball Reverse Hypers
    2x15

    30 min walk
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