gokix's summer kickoff!

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  1. MON LOG

    [SOTD]: Alvaro & Quintino - World in Our Hands (The Two Friends Remix)
    http://www.youtube.com/watch?v=xBPp-g9b9yE

    Warmup: Hip Flexor Stretch, Foam Roll, Resistance Band Hip Flossing

    BB Front Squat
    45x8
    60x5
    80x5
    100x5
    110x5
    110x5
    110x5

    BB Back Pause Squat (3 sec hold)
    45x3
    60x3
    70x3

    BB Back Squat
    80x5
    100x5
    110x5
    130x5
    150x2

    SLDL
    80x15
    90x15
    100x10
    100x10

    BB Front Squat Static Hold
    110x30 sec
    120x30 sec

    +Core

    I'm always super careful to stretch out my hip flexors before any squat session and as such my warm ups are like mini workouts themselves. I ate ~50g of carbs pre-wo and it definitely made a difference in my workout today. Front squats and back squats felt much better. Foot placement was bang on just about every set and as a result I felt much stronger coming out of the hole. Only thing that did feel a bit off was my tibia on the right side of my leg. It would make a cracking noise on the descend for sets 130 and 150. Not painful at all but maybe you guys can provide some insight on that. I really was not expecting high numbers on back squats today and I think I had one more in the tank for my last set but it was a successful workout overall. There are still more workouts to be had.


  2. Gotta love pause squats they are becoming a new staple in my leg days! And I know my knees and ankles crack and pop like a creaky old guy getting out of bed when I start my leg workouts. It doesnt hurt just sounds kind of gnarly
    SNS REP
    Hit me up with any questions any time.
    •   
       


  3. Quote Originally Posted by Lukef2000 View Post

    Same here I can lift doing circuits, drop sets, rest pauses, etc etc but I'm beat doing cardio for 5 maybe ten minutes lol
    Same here. Gotta be mental I'm thinking, I just get so bored
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Quote Originally Posted by 1ifeblood View Post
    ^^THIS is why you have such great stamina^^
    You guys crack me up!

    Quote Originally Posted by Lukef2000 View Post
    Same here I can lift doing circuits, drop sets, rest pauses, etc etc but I'm beat doing cardio for 5 maybe ten minutes lol
    I know this feeling. Haha.

    Quote Originally Posted by McCrew530 View Post
    Gotta love pause squats they are becoming a new staple in my leg days! And I know my knees and ankles crack and pop like a creaky old guy getting out of bed when I start my leg workouts. It doesnt hurt just sounds kind of gnarly
    It really helps to enforce the bottom portion of the squat for me before I start throwing on plates. Haven't gotten very heavy yet, but I'm getting there. And all this talk about old bones; aren't you younger than me?! lol

  5. Quote Originally Posted by gokix811 View Post
    It really helps to enforce the bottom portion of the squat for me before I start throwing on plates. Haven't gotten very heavy yet, but I'm getting there. And all this talk about old bones; aren't you younger than me?! lol
    I am not sure of your age as it is considered rude to ask but I am 26 so...
    SNS REP
    Hit me up with any questions any time.

  6. Just curious about this popping you speak of and hoping I can help... did you happen to eat Rice Krispies before your workout?
    Where it all started

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

  7. Quote Originally Posted by 1ifeblood View Post
    Just curious about this popping you speak of and hoping I can help... did you happen to eat Rice Krispies before your workout?
    I did! I ate a caramel rice cake pre-wo.

  8. Quote Originally Posted by gokix811 View Post

    I did! I ate a caramel rice cake pre-wo.
    Snap crackle POP!
    Where it all started

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

  9. Quote Originally Posted by 1ifeblood View Post
    Snap crackle POP!
    Thank you for your medical analysis.

  10. i heard the crackling is just tendon or ligament shifting over bone... Could be bro-science though...
    •   
       


  11. Quote Originally Posted by huggy77 View Post
    i heard the crackling is just tendon or ligament shifting over bone... Could be bro-science though...
    Is that a bad thing?

  12. Quote Originally Posted by gokix811 View Post

    Thank you for your medical analysis.
    I have a lot to offer... you'll see.
    Where it all started

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

  13. Quote Originally Posted by 1ifeblood View Post

    I have a lot to offer... you'll see.
    Gonna need a confirmation from Swanks on that one, lol.

  14. Quote Originally Posted by gokix811 View Post

    Gonna need a confirmation from Swanks on that one, lol.
    Its really quite petit.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  15. Quote Originally Posted by TheSwanks View Post

    Its really quite petit.
    And yet it still makes YOU squeal.
    Where it all started

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

  16. Quote Originally Posted by 1ifeblood View Post

    And yet it still makes YOU squeal.
    Well I keep my expectations low
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  17. Quote Originally Posted by TheSwanks View Post

    Well I keep my expectations low
    This we all know far too well. Well I do anyways :P

  18. Quote Originally Posted by huggy77 View Post
    i heard the crackling is just tendon or ligament shifting over bone... Could be bro-science though...
    There are several reasons a popping noise can occur the most common being when the synovial fluid surrounding your joint releases gases which bubble and "pop". Additionally your explanation is a secondary cause when if a tendon is out of place slightly when you move the joint it can "pop" back into place.

  19. Quote Originally Posted by TheSwanks View Post

    Well I keep my expectations low
    THIS is why I love you!
    Where it all started

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

  20. Quote Originally Posted by 1ifeblood View Post

    THIS is why I love you!
    Lol
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  21. Quote Originally Posted by Lukef2000 View Post
    There are several reasons a popping noise can occur the most common being when the synovial fluid surrounding your joint releases gases which bubble and "pop". Additionally your explanation is a secondary cause when if a tendon is out of place slightly when you move the joint it can "pop" back into place.
    Quote Originally Posted by gokix811 View Post
    Is that a bad thing?
    nah, more damage would probably happen if they did not snap back into place...

  22. Quote Originally Posted by Lukef2000 View Post
    There are several reasons a popping noise can occur the most common being when the synovial fluid surrounding your joint releases gases which bubble and "pop". Additionally your explanation is a secondary cause when if a tendon is out of place slightly when you move the joint it can "pop" back into place.
    I've heard and felt this around my knees on occasion but this was a first along my right tibia. I'm finding that there are small nuances and a slight shift here or there can make a big difference.

    Quote Originally Posted by huggy77 View Post
    nah, more damage would probably happen if they did not snap back into place...
    *knocks on wood* How is the reverse dieting going?

  23. *knocks on wood* How is the reverse dieting going?
    not too bad... I can sit around 255-260 with higher carbs now... Much fuller, the 247 was depleted and flat as fark...

    Starting a clean, structured bulk in about a month... Very excited...

  24. Quote Originally Posted by huggy77 View Post
    not too bad... I can sit around 255-260 with higher carbs now... Much fuller, the 247 was depleted and flat as fark...

    Starting a clean, structured bulk in about a month... Very excited...
    Awesome. Keep me posted!

  25. WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.

  26. Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Because we're all masochistic freaks that don't feel alive unless we're bursting at the seams? Maybe.
    Where it all started

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

  27. Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Sorry kix you lost me at quick and dirty.... lol

  28. Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Row
    4x10

    Reverse Grip BB Row
    4x10

    1 Arm BBR
    3x10

    BW Inverted Row
    10,10,8

    BB Good Morning
    3x10

    DB Tri Ext
    2x15

    RB Tricep Pushdowns
    15,15,15,12* (*3 sec hold for reps)

    Jump Rope Skipping
    2 min on 1 min off

    10 min total

    Hit back but kept everything ultra light and rests short ~30 sec. Quick and dirty w/o. Finished off with tri's. Inadvertently got an intense pump in my left bi, probably due to the angle of the RB. I don't get why guys like to chase the pump so much?? It's kind of painful! Going to stretch and fingers crossed my back is A-OK tomorrow because I'm planning to pull sumo.
    Deadlifts right after back day?? you're brave!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  29. Quote Originally Posted by gokix811 View Post
    WED LOG

    BB Good Morning
    3x10
    Im a perv...but i love watching girls do good mornings with perfect form lol.

    I taught my wife how to do 'em and ill occasionally catch her out in the garage doin a set or two...Lol
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

  30. Quote Originally Posted by 1ifeblood View Post

    Because we're all masochistic freaks that don't feel alive unless we're bursting at the seams? Maybe.
    Indeed and agreed lol i love back pumps, calve pumps, and arm pumps to the max. Chest pumps can be inconvenient cause it makes it hard to reach across your body lol
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
  

  
 

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