gokix's summer kickoff!

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  1. TUES LOG

    BBR
    60x10
    70x10
    80x10

    Reverse Grip BBR
    70x8
    80x8
    90x8
    100x8
    110x5
    120x3

    Snatch Grip DL
    80x5
    100x5
    120x5

    Meadow Rows
    3x10

    One Arm BBR
    3x10

    Resistance Band tricep pulldowns 3x10
    RB crunches 3x10

    Warming up with light BBR's and felt a slight strain in my left pec area. Stretched it a bit before hitting the weights again. Rest of my back has been smoked. Right now I still have quite a bit of energy, even though my w/o finished up at 1.5 hrs. Resistance band crunches were interesting. First time doing these and I guess I miscalculated the distance between my arm and the floor, because I slammed my elbow in the floor pretty hard. That was fun.


  2. Quote Originally Posted by gokix811 View Post
    TUES LOG
    Warming up with light BBR's and felt a slight strain in my left pec area.
    I have pec issues deadlifting all the time its awful.... try starting with the reverse grip bb rows next time and let us know if it cramps..

    My right pec will cramp on deadlifts if i dont take an underhanded grip on that side...
    •   
       


  3. WED LOG

    Jump Rope Intervals - 3 rounds - 20 min total

    1 min on (skipping)
    14 knee pushups
    *
    1 min on (both feet)
    14 toe touches
    *
    1 min on (jogging)
    14 bw squats
    *
    1 min on (single leg)
    *
    [40 sec rest]

    Planned on doing some Sprint intervals outside but it started to rain so I grabbed the jump rope and did some intervals inside. Had a nice sweat going due to no rest between exercises. Some tenderness in my ankle from hopping up and down, probably because they weren't used to it.

  4. Quote Originally Posted by huggy77 View Post
    I have pec issues deadlifting all the time its awful.... try starting with the reverse grip bb rows next time and let us know if it cramps..

    My right pec will cramp on deadlifts if i dont take an underhanded grip on that side...
    Do you stretch it beforehand, huggy? It was so weird because I had maybe 50 lbs on the bar, not heavy at all, and it hit me during warm ups about 3 or 4 reps in. Never felt that before. Thanks for the tip! Will keep you updated.

  5. Quote Originally Posted by gokix811 View Post
    Do you stretch it beforehand, huggy? It was so weird because I had maybe 50 lbs on the bar, not heavy at all, and it hit me during warm ups about 3 or 4 reps in. Never felt that before. Thanks for the tip! Will keep you updated.
    Not my pecs, i do a ton of lower body and hip stretching on DL day, i should do some pec stretching....
    •   
       


  6. THURS LOG

    DB Floor Press

    4x10

    DB Floor Press (Neutral Grip)
    4x10

    DB Press (Alternating Hands)
    3x10

    DB Press (Isolation Hold)
    3x10

    DB Floor Fly
    3x12

    20 min LISS

  7. FRI LOG

    OHP
    35x3
    40x3
    45x3
    50x3
    55x2

    DB Rotator Cuffs
    3x10

    DB Supinated Lat Raise
    3x10

    DB Partial Lat Raise
    4x8

    Bent over DB Delt Raise
    4x12

    Arnold DB Press
    3x10

  8. SAT LOG

    DL
    80x6
    100x5
    120x3
    130x3
    140x3
    150x1
    160x1

    Snatch Grip DL
    100x10
    80x10

    RDL
    70x12x12x12

    Reverse Grip BBR
    60x12
    70x12
    70x12

    Swiss Ball Reverse Hypers
    2x15

    Hammered it. Biceps are sore today!!

  9. MON LOG

    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x10

    Front Squats
    50x10
    60x10
    80x10
    90x5x4*

    Box Squats
    90x5
    100x5x5x5

    Curtsy Plyo Jumps
    3x10

    + Core Work

    20 min LISS

    Put my carb up to good use today. Long-ish workout session, and my quads are gonna be sore tomorrow. I took a few days off from using pre-workouts, and today I started back up with my normal 1/2 scoop. Heart rate def increased during my first few sets of reverse lunges. Pretty crazy feeling.

    *Noticing my form start to break on front squats at 90lbs. Last set was all over the place. Also, had to switch to crossed arms for the last 2 sets b/c fingers started getting really sore with the other grip.

  10. TUES LOG

    AM - Suicide Drills/50 yd Sprints [30min total with warmup/cool down]

    PM -

    BBR
    60x10
    70x10
    80x10

    Reverse Grip BBR
    60x8
    70x8
    80x8
    90x8
    100x8

    DL
    100x11
    110x5

    One Arm BBR
    3x10

    Resistance Band Pulldowns
    3x15

    RB crunches

    2x10 (3 ways)

  11. Quote Originally Posted by gokix811 View Post
    MON LOG


    *Noticing my form start to break on front squats at 90lbs. Last set was all over the place. Also, had to switch to crossed arms for the last 2 sets b/c fingers started getting really sore with the other grip.
    on dem front squats you can use wraps to help your grip



    http://www.youtube.com/watch?v=ipCmj8t5aXg

  12. ,
    Quote Originally Posted by huggy77 View Post
    on dem front squats you can use wraps to help your grip



    http://www.youtube.com/watch?v=ipCmj8t5aXg
    Good tip I was stretching my wrists and shoulders prior to squats and it made a difference as well. Dat dere flexibility. I will play around with hand placement too because I start to grip the bar with only two fingers, then I pull dem elbows forward and in.

  13. THURS LOG

    DB Floor Press
    3x10

    DB Floor Press (Neutral Grip)
    3x10

    DB Press (Alternating Hands)
    3x10

    DB Press (Isolation Hold)
    3x10

    DB Floor Fly
    3x10

  14. FRI LOG

    DL
    80x10
    100x5
    120x3
    130x3

    RDL
    60x10x10x10

    Reverse Grip BBR
    60x10x10x10

    Reverse SB Hypers
    2x15

    Strapped for a bit of time today so switched to workout to the morning today. Not used to that so strength took a bit of a hit, but that's okay because I just kept my rest periods short and banged the work out in about 45 min.

  15. TUES LOG

    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x8

    Front Squats
    50x10
    60x10
    70x10
    80x6

    Box Squats
    80x10
    90x10
    100x10

    Curtsy Plyo Jumps
    2x10

    +Core Work

    First workout after a week off. Enjoyed the break, but now it's time to back in the groove of things and get this vacation weight off. Here we goooooo.

  16. Quote Originally Posted by gokix811 View Post
    TUES LOG

    BB Reverse Lunges
    20x10
    30x10
    40x10
    50x8

    Front Squats
    50x10
    60x10
    70x10
    80x6

    Box Squats
    80x10
    90x10
    100x10

    Curtsy Plyo Jumps
    2x10

    +Core Work

    First workout after a week off. Enjoyed the break, but now it's time to back in the groove of things and get this vacation weight off. Here we goooooo.
    She's baaaaaaaaaaack!!!!!

  17. Hope ya had a good holiday!

  18. WED LOG

    BBR
    70x8
    70x8
    70x8

    Reverse Grip BBR
    60x8
    70x8
    80x8
    90x8
    100x8
    110x5
    120x3

    DL
    100x10
    110x5
    110x7

    One Arm BBR
    2x20

    Going to keep cals and carbs on the lower side this week to get this water weight off. Good workout today. Really fatigued the lats with high reps on the last exercise. Love back day.

  19. Quote Originally Posted by huggy77 View Post
    She's baaaaaaaaaaack!!!!!
    Yeahhh boyyyyy.

  20. Quote Originally Posted by Lukef2000 View Post
    Hope ya had a good holiday!
    Apart from some rainy days I had a good time. Thanks Lukester! Hope all is well with you.

  21. FRI LOG

    DB Floor Press
    3x10

    DB Floor Press (neutral grip)
    3x10

    DB Press (Iso Hold)
    3x10

    DB Fly

    3x10

    DB 6 ways
    2x10

    DB Partial Lat Raises
    2x10

    DB Bent Over Flys
    3x15


    I was lazy yesterday so I didn't do chest. Just threw it in with shoulders today, no biggie. BTW, 6 ways is no joke!! Done with a controlled motion and really concentrating on the shoulders. Oh the burn.

  22. I've herd a few peeps rave on about DB six ways, I just jumped on YouTube to see what the fuss is about. Looks interesting might have to try them out next shoulder day.

  23. Quote Originally Posted by Lukef2000 View Post
    I've herd a few peeps rave on about DB six ways, I just jumped on YouTube to see what the fuss is about. Looks interesting might have to try them out next shoulder day.
    Mhm same here. Its a good way to hit multiple areas at the same time. Just be sure to warm up lots cuz I remember you saying you had shoulder issues. Let me know how it goes for you!

  24. SAT LOG

    DL

    95x5
    125x4
    145x3
    165x1
    185x1
    205x1** PR

    RDL
    70x10
    80x6
    90x8 *Grip failing on me at this point

    Reverse SB Hypers
    2x15

    Didn't go in with the intention of trying to max out on my DL since I only had about 40 minutes to workout, and barely ate beforehand, but I did, and that's always awesome! That's +5lbs added on from my 200lb PR back in March. Recorded myself at 185lb DL I think. Will put up for critique if I can figure out how.

    Edit: Video - http://www.youtube.com/watch?v=y2_0MPz39Fo

  25. Nice vid Kix. Way to get it!
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