gokix's summer kickoff!

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  1. MON LOG
    ---------

    5 min warm up jog
    1x9 50yard Hill sprints
    5 min cool down jog

    Seems kinda silly now but it was starting to rain and I wasn't even going to go. It was either workout today or make it an off day. But I said f*ck it, if it's gonna rain then I'm going to run in the rain. By the time I got there the clouds had cleared! I love/hate hill sprints!


  2. Quote Originally Posted by gokix811 View Post
    MON LOG
    ---------

    5 min warm up jog
    1x9 50yard Hill sprints
    5 min cool down jog

    Seems kinda silly now but it was starting to rain and I wasn't even going to go. It was either workout today or make it an off day. But I said f*ck it, if it's gonna rain then I'm going to run in the rain. By the time I got there the clouds had cleared! I love/hate hill sprints!
    I gotta say...noting beats running in the rain haha, pretty awesome stuff Gokix! Damn you got nice endurance for those hill sprints!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
    •   
       


  3. Crush it, Mantis! Rain can't stop you.

  4. Thanks Swol/Moon Knight

    Ordered some AI RecoverPro Red Raspberry today! Hopefully it arrives by Saturday!

  5. Quote Originally Posted by gokix811 View Post
    Thanks Swol/Moon Knight

    Ordered some AI RecoverPro Red Raspberry today! Hopefully it arrives by Saturday!
    50% discount at AI !! can't beat that!! hahaha , should have bought the 2x combo! the 2 of them come in the BIG sizes right now at like 48-51 dollars with free shipping from the 4th of july sale
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
    •   
       


  6. Quote Originally Posted by gokix811
    Thanks Swol/Moon Knight

    Ordered some AI RecoverPro Red Raspberry today! Hopefully it arrives by Saturday!
    Solid, hope you enjoy it.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  7. TUES LOG
    ---------

    Front squats 3x12 w/barbell
    Box squats 3x12 @ 90 lbs
    Squats 3x12 @ 70 lbs
    DL 3x12 @80 lbs
    OP 3x12 @35 lbs
    BW Box Jumps 3x20
    Bulgarian Lunges 3x12

    DAY 1 of IF:
    Broke the fast at around noon ~20% calorie intake
    Pre-wo ~20% calorie intake
    Dinner ~60% calorie intake
    Total Daily Cals: 1650

    1) As soon as I put food in my system I experienced some digestive issues after meal 1 & 2 which was weird because I didn't eat anything out of the ordinary. I drank some Powerade Zero to keep me going in the morning and I'm used to eating breakfast so maybe that might have been a factor? Not sure.

    2) Loads of energy during my lifts today! It was awesomesauce. Honestly don't know where it came from because the only change was to my eating schedule. I ain't mad though!

    Considering taking an off day tomorrow. Might go jogging, but it's supposed to rain all day so we'll see how that goes. In any case, Happy July 4th! Be safe peeps!

  8. Quote Originally Posted by gokix811 View Post
    TUES LOG
    ---------

    Front squats 3x12 w/barbell
    Box squats 3x12 @ 90 lbs
    Squats 3x12 @ 70 lbs
    DL 3x12 @80 lbs
    OP 3x12 @35 lbs
    BW Box Jumps 3x20
    Bulgarian Lunges 3x12

    DAY 1 of IF:
    Broke the fast at around noon ~20% calorie intake
    Pre-wo ~20% calorie intake
    Dinner ~60% calorie intake
    Total Daily Cals: 1650

    1) As soon as I put food in my system I experienced some digestive issues after meal 1 & 2 which was weird because I didn't eat anything out of the ordinary. I drank some Powerade Zero to keep me going in the morning and I'm used to eating breakfast so maybe that might have been a factor? Not sure.

    2) Loads of energy during my lifts today! It was awesomesauce. Honestly don't know where it came from because the only change was to my eating schedule. I ain't mad though!

    Considering taking an off day tomorrow. Might go jogging, but it's supposed to rain all day so we'll see how that goes. In any case, Happy July 4th! Be safe peeps!
    Am I fashionably late? LOL! Great updates. Have a happy 4th!
    I can do all this through Him who gives me strength.
    OG AVENGER

  9. Quote Originally Posted by CaptHowdy5150 View Post
    Am I fashionably late? LOL! Great updates. Have a happy 4th!
    Just a lil but I'll let it slide this time.

  10. subbed!!!!
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  11. Quote Originally Posted by punjabimunde View Post
    subbed!!!!
    Glad to have ya on board, Mr. Punjabi!

  12. Quote Originally Posted by gokix811 View Post
    Just a lil but I'll let it slide this time.
    I'm loving the attitude on this woman haha, and may I suggest you keep RDLs in more than DLs? Just so you get a better MM connection with the hammies and glutes for now and then switch to heavier deads !?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  13. Quote Originally Posted by Celorza View Post
    I'm loving the attitude on this woman haha, and may I suggest you keep RDLs in more than DLs? Just so you get a better MM connection with the hammies and glutes for now and then switch to heavier deads !?
    RDL? Explain please.

  14. Stiff leg dead lifts are great also.

  15. Quote Originally Posted by gokix811 View Post
    RDL? Explain please.
    Romanian Dead Lifts, not going all the way down, as to say not letting the hip drop with all and the bar, only lowering the bar to around half the shin and where you feel a pull on your hamstrings. DO NOT BEND THE KNEES AND MERELY PUSH BUTT BACK WHILE GOING DOWN, thus hitting the stretch of the glute and ham, and then exploding back up to contract those 2. The girl lifters at my gym can RDL around 155~ and those legs, lower backs, and glutes are...well mighty good inspiration if you get my polite drift
    Quote Originally Posted by sidoious View Post
    Stiff leg dead lifts are great also.
    Same thing...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  16. I refuse to give Romanians any credit for their deadlifts.

  17. Would substituting RDLs be more beneficial than DLs? So 3x12 RDLs? I think at my highest I was dead lifting 135lbs 1x5 and that was about 3 months ago.

  18. Quote Originally Posted by sidoious View Post
    I refuse to give Romanians any credit for their deadlifts.
    lol, but their lettuce is very appetizing.

    Quote Originally Posted by Annadad71 View Post
    You look awesome that's all I know!!
    Thank you. I'm getting there, slowly but surely, with the support of wonderful AM'ers.

  19. Traditional deadlifts--->full body benefits

    Stiff leg deadlifts--->benefits hams and butt

  20. THURS LOG
    -----------

    Front Squat w/bb 3x12
    Box Squat 3x12 @ 90 lbs
    Squats 3x12 @ 70 lbs
    Bench 3x12 @ 45 lbs
    BBR 3x12 @ 45 lbs
    Dips 3x15
    Incline DB Flys 3x12 @ 13 lbs
    30 min jog

    DAY 3 OF IF:
    1590 Cals.
    Energy: 6/10.

    Yesterday was an off day but I still followed the IF schedule and got all my prots in! Yeah!


    Pretty good workout today. Nothing like sweat pouring down your face as you hit the last few reps. My shirt was soaked. Had a mild headache after my 1st meal and for about an hour once I got back from jogging. It was a bit of struggle trying to find my rhythm... once I found it the last half of jog was much better and I was able to finish strong. Glad I decided to wait until later in the evening because by then it was actually quite nice out.

  21. Quote Originally Posted by Celorza View Post
    Romanian Dead Lifts... The girl lifters at my gym can RDL around 155~ and those legs, lower backs, and glutes are...well mighty good inspiration if you get my polite drift
    Squats are a great lift for glutes already! I've definitely noticed a change in mines, so I wouldn't be opposed to adding in Romanian DLs. I do like that DLs are a total bodywork out. Would I just replace it with Romanian DLs and drop DLs altogether? Or add them to my program?

  22. Quote Originally Posted by gokix811 View Post
    Squats are a great lift for glutes already! I've definitely noticed a change in mines, so I wouldn't be opposed to adding in Romanian DLs. I do like that DLs are a total bodywork out. Would I just replace it with Romanian DLs and drop DLs altogether? Or add them to my program?
    You can add them as a Hamstring and lower back exercise . It helps with learning proper DL form too!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  23. Quote Originally Posted by Celorza View Post
    You can add them as a Hamstring and lower back exercise . It helps with learning proper DL form too!
    Would you advise 3x12 RDL and 3x12 DL on the same day or is that too much? I plan on incorporating RDLs next week.

  24. Quote Originally Posted by gokix811

    Would you advise 3x12 RDL and 3x12 DL on the same day or is that too much? I plan on incorporating RDLs next week.
    Perfect to do both in the same day. You could use RDLs as a warmup to the heavier DLs or do the opposite; blast your hammies w DLs and follow them up w the lighter-weight RDLs.

    I once again refuse to give Romanians credit for that lift.

  25. Quote Originally Posted by sidoious View Post
    Perfect to do both in the same day. You could use RDLs as a warmup to the heavier DLs or do the opposite; blast your hammies w DLs and follow them up w the lighter-weight RDLs.

    I once again refuse to give Romanians credit for that lift.
    Hahaha excellent prescription right here. Its a matter of taste they can be an exercise of their own or good stretch+warm up for DLs !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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