gokix's summer kickoff!

[AaronJP1]

Thanks Swol/Moon Knight

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

Solid, hope you enjoy it.

[gokix811]

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!

[CaptHowdy5150]

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!

[gokix811]

Am I fashionably late? LOL! Great updates. Have a happy 4th!

Just a lil but I'll let it slide this time.

[punjabimunde]

subbed!!!!

[gokix811]

subbed!!!!

Glad to have ya on board, Mr. Punjabi!

[Celorza]

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 !?

[gokix811]

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.

[sidoious]

Stiff leg dead lifts are great also.

[Celorza]

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

Stiff leg dead lifts are great also.

Same thing...

[sidoious]

I refuse to give Romanians any credit for their deadlifts.

[gokix811]

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.

[gokix811]

I refuse to give Romanians any credit for their deadlifts.

lol, but their lettuce is very appetizing.

You look awesome that's all I know!!

Thank you. I'm getting there, slowly but surely, with the support of wonderful AM'ers.

[sidoious]

Traditional deadlifts--->full body benefits

Stiff leg deadlifts--->benefits hams and butt

[gokix811]

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.

[gokix811]

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?

[Celorza]

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!

[gokix811]

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.

[sidoious]

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.

[Celorza]

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 !