gokix's summer kickoff!

[gokix811]

WED LOG
--------

Front Squat w/bb 3x12
Box Squat 3x12 @ 90 lbs
Squats 3x12 @ 80 lbs
Bench 3x12 @ 45 lbs
BBR 4x12 @ 50 lbs
Elevated Dips 4 sets - 7,7,7,8
Incline DB Flys 3x12 @ 13 lbs
Barbell Weighted Crunches - 45 reps
Reverse crunches - 20 reps
Twist crunches w/10lb plate - 20 reps
Starjumps/Mt Climbers/Box Jumps - 4x10

DAY 9 OF IF:

1700 calories

Energy: 7/10
Looong workout today! Sipping on BCAA prior and intra-workout had a noticeable effect, getting used to the flavor and adding ice makes it taste better. I've been doing bench dips lately, so today I wanted to challenge myself to elevated dips, and to my surprise I was able to bang a few out! My triceps are getting stronger! Gonna try for more reps next time! Headache has subsided today... I think I've just been eating way too late. I'm supposed to break my fast at 1-2 pm but these past few days I don't eat until 6-7 p.m. Way too long and my body doesn't take kindly to it. Left hip still bothering me, but only when I'm up and walking around for long periods of time. Ended the workout with a quick cardio session inside because it's too warm out at the moment!

[mk3less]

Nice job. For your next batch of bcaa you might want to try some xtend is what I've been using and the taste is pretty good (watermelon madness). IF is great I was thinking on only running it for ten weeks but now I'm thinking I'm doing this for the long run. I have never felt better. Good luck keep up the great work!

[gokix811]

FRI LOG
-------

Front squats 3x6 @ 40 lbs
Box squats 3x12 @ 90 lbs
Squats 3x12 @ 85 lbs, 1x110, 1x130, 1x140
RDL 1x12 @ 65 lbs, 2x12 @ 75 lbs
DL 3x12 @ 85 lbs, 3x105, 2x125
OP 3x12 @ 35 lbs, 4x40lbs
Bulgarian Squats w/bb 3x12

Okay! So! I've been on a low set/high rep program lately. Today I wanted to test out my PRs. Normally I squat ~70 lbs (even that feels heavy some days) and that felt light today, so I was able to increase +15 lbs on my squat! I got a restful sleep last night for the first time in a long time(~6 hours), and had 10g of BCAA prior/intra workout and was feeling good. What a world of a difference a few hours of sleep makes!

My PR for squat is set to 140lbs. I attempted 150lbs with assistance but failed miserably haha. Not bad overall. I didn't even think I could pull off 140, but I was super pumped that I did and so I've set a goal to squat 1xBW! Being on a cut will add to the difficulty since I don't see much gains, but I think if I increase the weight slowly I can get there! My PR for deads is 125. I feel like I could have added maybe another 5-10 lbs but I was getting sore, so figured I'd stop before I injured myself.

OHP is still my least favorite exercise. I feel like I'm not progressing in that area at all. My quads were shaking after I finished up with bulgarian squats. I feel like I am adding mass to my quads, which I don't necessarily want since they are already "thick" haha! Maybe I should stick to BW exercises when it comes to my quads?

DAY 11 of IF:

1850 Cals

With the advice of EasyJBL and Aaron I've changed my window to 14/10. Overall, my body responds BETTER at 14/10 than at 18/6, which is what it was previously. Instead of 2 big meals I will be splitting my macros into 3 meals with a snack here or there to keep my metabolism AND sanity up, lol. If I can keep up 14/10 and still get a good night's sleep in I will be over the moon! Cheers guys!

[gokix811]

Nice job. For your next batch of bcaa you might want to try some xtend is what I've been using and the taste is pretty good (watermelon madness). IF is great I was thinking on only running it for ten weeks but now I'm thinking I'm doing this for the long run. I have never felt better. Good luck keep up the great work!

Thanks for the support, mk! I saw some progress pics you posted recently. All I can say is great job! The differences are noticeable and I'm willing to bet you not only look better but feel better as well! RecoverPro is so widely praised so I went with the reviews and bought myself some. IMO it tastes better diluted with lots of water and ice!

[Lexagon]

Get some Lemon too Kix .. mix with the Rasp and you get Rasp Lemonade basically

Great workouts! Have an awesome weekend!

[gokix811]

SAT LOG
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30 min walk @ 10% incline, 2mph

DAY 12 of IF:

1400 cals

[gokix811]

SUN LOG
--------
Front Squat 3x12 @ 40lbs
Box Squat 3x12 @ 90 lbs
Squats 3x12 @ 80 lbs
Bench 3x12 @ 45 lbs, 5x50lbs, 4x60lbs, 1x70lbs
BBR 3x12 @ 52 lbs, 7x62lbs, 3x72lbs, 1x75lbs
Elevated Dips 4 sets - 10,7,7,10
Incline DB Flys 3x12 @ 13 lbs

Another late work out. Should have started sooner so now I'm pushing my 1st meal until 5pm. Hope it doesn't effect my body too much because lately I've been susceptible to headaches when eating late. PR for bench is set at 70lbs. PR for BBR is set to 75lbs. Improved on my elevated dips! Was able to bang 10 reps - not easily mind you - for my first and last set! Woo!!! Looking forward to when I can start actually doing weighted dips! I also want to improve on my front squats and see how much weight I can push!

DAY 13 of IF:

1850 cals

[gokix811]

TUES LOG
---------

Front squats 1x12 @ 40 lbs
Box squats 1x12 @ 90 lbs
Squats 3x12 @ 80 lbs
RDL 3x12 @ 65 lbs
DL 3x12 @ 82 lbs, 1x102, 1x112, 1x125, 1x130 (new PR!)
OP 3x12 @ 35 lbs
30 min jog

Energy: 3/10

Squats felt really good at 80lbs. Kept front squats and box squats to one set because I had no energy at all. OHP was a bit of a struggle since I usually save that for last. Good news.... Pulled a new PR for deads! It's up from 125 to 130 lbs! Wasn't sure I'd be able to pull it off because my grip after RDL was ****; I had to keep readjusting my grip after the 8th or 9th rep on each set. Cardio in 95* during midday was not the smartest idea. Turned into a brisk walk towards the end ... it's so fricking hot out thurrr! Glad to be done with it. Hugging the A/C unit now.

Day 15 of IF:

Shooting for 1900-2000 calories today. It's been 2 weeks since I started IF. I don't think I've lost much weight on this diet even though I am eating at a deficit, working out fasted, and within my time frame. I'll go down ~1lb during the week but come the next week I'll be +1 again so it's frustrating. However, I'm going to keep at it and hope to see better results in the upcoming weeks!

PW: 163
CW: 161.4 (dry weight)

[AaronJP1]

Well there u r Kixxy, hammering it out.

[CaptHowdy5150]

Congrats on the DL PR!!

[gokix811]

WED LOG
--------

45 min walk @ 10% incline, 2mph

DAY 16 of IF:

1500 cals

[gokix811]

Well there u r Kixxy, hammering it out.

For sure! These weights aren't gonna hammer themselves!

Congrats on the DL PR!!

Howdy Capt and thanks!! I enjoyed hitting DL PR more than squats, and felt so accomplished after I did that. Can only go up from here!!

[gokix811]

THURS LOG
----------
(AM) 25 min walk @10% incline, 2mph

Front Squat 1 x12 @ 40lbs
Box Squat 1x12 @ 90 lbs
Squats 3x12 @ 90 lbs, 110x1, 120x1, 130x1, 140x1, 145x1 (new pr! +5lbs)
Bench 3x12 @ 45 lbs
BBR 3x12 @ 52 lbs, 5x62lbs, 3x72lbs, 1x75lbs
Elevated Dips 4 sets - 8,8,8
Incline DB Flys 3x12 @ 13 lbs
35 min walk @ 10% incline, 2mph

Energy: 6/10

Had a cup of coffee which boosted my energy from a 4 to a 6. Made a big difference even though it might not look like it. First time throwing 90lbs on squat for 12 reps. I feel like I am improving on my form and the more I improve the heavier weight I can push. Lol, but on the 2nd set, 1st rep, as I was squatting into the hole I felt a a sudden cramp on the right side of my stomach and I thought 'oh sheeeet, I'm gonna get stuck!! ' but I was able to push out of the hole and regain my composure to finish the set. It was a scary situation! I was able to hit a new PR by +5 lbs! 130 felt, dare I say, light, so I kept adding until I hit 145. Leaned forward just a smidge on the way up, so I felt like I was cheating myself a bit lol.

Dips sucked today, not happy about that. Did these right after bench so my shoulders/tri's were already exhausted.

DAY 17 of IF:

Just going over my log and realize I keep writing down the wrong date! Shooting for 1800-2000 cals today. Also ran out of whey protein.

[Lexagon]

Grats on the Squat PR .. that's great!

[gokix811]

SAT LOG
---------

Front squats 1x12 @ 50 lbs
Box squats 1x12 @ 95 lbs
Squats 3x12 @ 95 lbs
RDL 1x12 @ 65 lbs, 1x12 @ 75 lbs
DL 3x12 @ 85 lbs, 1x105, 1x125, 1x135, 1x140, 2x145 lbs (new PR!)
OP 3x12 @ 33 lbs

Energy: 6.5/10
Song of the day [SOTD]: David Guetta - Little Bad Girl ft. Taio Cruz
http://www.youtube.com/watch?v=_ynF5yvMr58

No sleep last night. Drank a cup of coffee pre-wo and had a good amount of energy for the 1st hour of the workout. Added +5lbs on squat. 2nd set was very hard compared to the first and last set. Energy started trickling by the time I got to OP and those last few reps felt really, really heavy. But! New PR for deads! From 130 to 145lbs! Up +15 lbs from Tuesday. 1st rep was smooth and with good form. 2nd rep took A LOT out of me. By the time I got to the top of the pull my head was super dizzy. Still, felt like a boss.

DAY 19 of IF:

It's come to my attention that perhaps I'm eating too low kcals on my lifting day re: leangains. Shooting for 2300 cals.

[Axillist]

Oh snap! Still chugging i see! I lost track of your log for a bit! I'm subbed! Never give up!

[gokix811]

Oh snap! Still chugging i see! I lost track of your log for a bit! I'm subbed! Never give up!

LOL! Hey stranger!

I remember you were one of the first people to post to my log. Good to see you around these parts again Ax, and thanks for the sub and support!

[gokix811]

SUN LOG
--------

1 hour disc golfing

[gokix811]

MON LOG
---------
Front Squat 1x12 @ 50lbs
Box Squat 1x12 @ 90 lbs
Squats 3x12 @ 85 lbs
Bench 3x12 @ 45 lbs
BBR 3x12 @ 52 lbs
Elevated Dips 4 sets - 12,12,10,10
Incline DB Flys 3x12 @ 16 lbs

Energy: 4/10
[SOTD]: Thirty Seconds to Mars - Closer to the Edge
http://www.youtube.com/watch?v=M4zigrgH-_k

Drank a cup of coffee pre-wo but that didn't help very much. Didn't hit me until 3/4 into my workout, just enough to finish. Slowly improving on elevated dips, so I'm happy about that! Workout went by pretty quickly, but then again I was rushing through it so I could get my first meal in. It's past 5 pm again, oops!!! Need to stop doing that! Picked up my EC stack today. Will most likely begin dosing tomorrow - start small and build my way up!

DAY 21 of IF:

Shooting for 2300 cals

[Axillist]

MON LOG
---------
Front Squat 1x12 @ 50lbs
Box Squat 1x12 @ 90 lbs
Squats 3x12 @ 85 lbs
Bench 3x12 @ 45 lbs
BBR 3x12 @ 52 lbs
Elevated Dips 4 sets - 12,12,10,10
Incline DB Flys 3x12 @ 16 lbs

Energy: 4/10
[SOTD]: Thirty Seconds to Mars - Closer to the Edge
http://www.youtube.com/watch?v=M4zigrgH-_k

Drank a cup of coffee pre-wo but that didn't help very much. Didn't hit me until 3/4 into my workout, just enough to finish. Slowly improving on elevated dips, so I'm happy about that! Workout went by pretty quickly, but then again I was rushing through it so I could get my first meal in. It's past 5 pm again, oops!!! Need to stop doing that! Picked up my EC stack today. Will most likely begin dosing tomorrow - start small and build my way up!

DAY 21 of IF:

Shooting for 2300 cals

I would have bypassed the chest workout if you were going that hard on legs. I like to split my major muscle groups especially if you are feeling very fatigued, but regardless you killed it! If you can hit the gym that hard with no energy, just imagine what you can do when you are feeling good!