gokix's summer kickoff!

[Lukef2000]

FRI LOG

[SOTD]: Fedde Le Grand & Nicky Romero feat. Matthew Koma - Sparks (Vicetone Remix)
http://www.youtube.com/watch?v=aCO1xKbQiGM

DB Sumo Squats
40x15
40x15
40x15
40x15
40x15
40x15

BB Lateral Lunge
25x10
30x10
30x10

DB Curtsy Lunge
17x10
17x10
17x10

BB Reverse Lunge
40x10
40x10

Deadlifts
115x10

This was a long workout, but a good one. Left groin area was uncomfortably stretched during sumo squats and I'm not sure why because there were no problems with my right side. Could have gone up in weight but didn't want to risk it and pull something. Only did 2 sets of reverse lunges because I wanted to leave some energy for deadlifts. Finished off my workout with 10 reps of light DLs, controlled and reset every time.

Still killing it in here kix I can't do deadlifts last. I like to move as much as I can and I'm pretty burnt out by my last exercise! It's too humbling too! Lol

[gokix811]

Still killing it in here kix I can't do deadlifts last. I like to move as much as I can and I'm pretty burnt out by my last exercise! It's too humbling too! Lol

Haha yeah it wasn't planned but I haven't done conventional deads in a few weeks and wanted to give it a go.

Today was a spontaneous trip snowboarding! Super fun for my first time..but I am going to be bruised and battered tomorrow!!

[gokix811]

WED LOG

Inverted Rows (modified)
10,6,5

BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

Meadow Rows
2x10

One Arm Barbell Rows
2x10

DB Floor Press
18x12
18x12
18x12

DB Floor Fly
18x10
18x10
18x10

3 days off and I am back at it with an awesome back workout. Didn't lose too much strength but I did take it a bit easy today considering my biceps and wrist are still a bit sore from the weekend. I felt the soreness is my right bicep during barbell rows. Tried other row variations today as well to switch it up. I really notice my lats growing a bit when my arms are lifted which is super exciting for me! Will have to take pics soon to compare.

I want to hit legs tomorrow but my knees are bruised up pretty badly still, so it will depend on how I feel tomorrow.

[gokix811]

MON LOG

[SOTD]: True Tiger - Big Love (feat. Maiday) (Haze Remix)
True Tiger - Big Love (feat. Maiday) (Haze Remix) - YouTube


Inverted Rows (modified)
13,6

BBR
52x10
62x10
62x10

Reverse Grip BBR
52x10
52x10
52x10

Meadow Rows
3x10

One Arm Barbell Rows
2x10

DB Floor Press
18x12
18x12
18x12

DB Floor Fly
18x10
18x10
18x10

20 min liss

Have really been enjoying back day since noticing progress in my lats and upper back. Now if only my hammies would heal up already. Haven't trained legs since last Wednesday and hammies are STILL sore despite foam rolling and stretching daily. I'm usually healed up in ~3 days to hit legs again but it's nearly been a week.

[gokix811]

WED LOG

OHP
40x5
45x5
50x3

Barbell Reverse Lunge
45x10
50x10
50x10
50x10

DB Lateral Lunge
30x10
30x10
30x10

DB Curtsy Lunge
15x10
15x10
15x10

DB Sumo Squat
20x15
40x15
40x15


Nearly a week has passed since I have done legs. Felt good but also very challenging since anytime I take an unexpected break like that I'm not nearly as strong, but at least my hammies are healing up.

[Hajiroku]

Looks like you're doing awesome

[gokix811]

TUES LOG

DL
warmup:
70x10
90x10
110x10

working sets:
130x5
150x1
165x1
180x1** PR
195x1** PR

Single Leg DB RDL (l + r)
BWx10
20x10
20x10

Good Morning (wide stance)
40x10
40x10
40x10

Swiss Ball Reverse Hyperextensions
3x10



I had a very nice carb up this weekend and it def helped me reach a new deadlift PR today. I was feeling really good with the 180lb PR and wanted to try for one more, but I psyched myself out!! I took the safe route and attempted 195... once I pulled 195lb and finished I knew I should've added the extra 5lbs for 200. Damn!! I'm quite happy but mad at myself at the same time, lol. Anyway it was a great motivation boost and I really want to join the 200+ club. Afterwards I could barely grip the 20lb dumbbell for rdl's.

[gokix811]

Looks like you're doing awesome

Haha still truckin'...this is gonna be the best year yet! Thanks for checking in

[Lukef2000]

Awesome work on them deadlifts! 195 is no joke for a lady! You got that 200lb next week!!

[runner_79]

195is insane for a lady. Well done

-Chris
EBF Rep
Mobile App

[gokix811]

FRI LOG

DB Seated Press
12x10
12x10
12x10

BB Reverse Lunge
40x10
40x10
50x10

BB Side Lunge
30x10
30x10

DB Curtsy Lunge
12x10
12x10

DB Sumo Squat
40x12
40x12
40x12

Bulgarian Lunge
BWx10


Struggled a bit with this workout. Didn't get much sleep either so I'm sure that didn't help. Finished my workout with some barbell (20lb) back squats. I was feeling it in my hips some, but was able to hit just below parallel once I put some plates under my heels to balance out the weight. That and lots and lots of stretching beforehand. Today I switched OHP for DB press just to try it out. Shoulders kept clicking so def need to be mindful of that next time.

[gokix811]

MON LOG

Deadlifts
90x10
120x5
140x3
160x2
175x2

Speed Deadlifts
140x8x3


RDL
80x10
80x10
80x10

Wide Stance Good Morning
40x8
40x8
40x8

Swiss Ball Reverse Hyperextensions
2x10


Today I started to experiment with the Coan/Phillipi 10 week deadlift program. It is long and brutal! This program includes barbell rows on the same day as deads but I've decided to keep barbell rows on their own days since I already hit them twice a week. In 10 weeks I hope to increase my deadlift to 230x1. Anyone else run this before or know of a different program that would be better suited for someone in my position? Would love to hear any feedback

[huggy77]

i love that your switch up your programs. So many people get locked in...

[gokix811]

Took some measurements today with a new digital body tape measure.

Chest: 34.9
Waist: 28.6
Hips: 37.9

Bicep (L): 12.7
Bicep (R): 12.9

Thigh (L): 24.2
Thigh (R): 24.3

Calf (L): 15.8
Calf (R): 16.2

Neck: 15.3

[Miss Q]

i love that your switch up your programs. So many people get locked in...

I like that idea as well huggy!!

Hi Gokix!!

[sawa3]

Keep up the great work! I am still here, just quietly observing..
I love changing up my routine too... It's a good way to keep a balance and over fitness!

[gokix811]

MON LOG

DL
165x4
165x3
165x3

RDL
60x10
60x10
60x10

Wide Stance GM
40x10
40x10
40x10

Swiss Ball Reverse Hypers
3x10

New Deadlift program based off of 5/3/1. First week was today and I haven't done much more than 1-2 reps for heavy deads at this weight so this should be challenging. Messed up though because I thought I was supposed to do 5 sets, but I had it backwards. Don't think it made too much of a difference because I was pretty much spent after 3. As per suggested, I think I will work in 5lb intervals to work up to the max weight for the working sets. Hope to be conditioned enough in 2 weeks to pull off 5 x 1! Wonder if I should include some rack pull work but that does seem a bit like overkill?

TUES LOG

45 min LISS

Trying to find new material to listen to while I'm on the treadmill to make it go by quicker. Today was a bunch of Ted Talks. Any other suggestions out there?

[gokix811]

I like that idea as well huggy!!

Hi Gokix!!

Keep up the great work! I am still here, just quietly observing..
I love changing up my routine too... It's a good way to keep a balance and over fitness!

i love that your switch up your programs. So many people get locked in...

I get bored after a few weeks and it def helps to break up the monotony What programs are you guys running now?

[Mack411]

This is somehow not showing in my notifications,so resubbed

[gokix811]

FRI LOG

Squats
90x5
110x5
130x5
140x3
150x1
90x10
90x8

BB Reverse Lunges
40x10
40x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
2x10

Mountain Climbers
3x30 sec