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gokix's summer kickoff!

Happy b day Kix.
 
The clean and press is the best work out you can do besides deads and squats.do them three every week and your all set. Just gets boring with out the other fun workouts. Haha. I feel like everything ells is just for the mind. Lifting is hard. The harder the lift, the better the results. If you don't like the work out because it's hard. That's the work out you want to go to. Just how I fight my mind in the gym. My mind don't want too do it, my soul won't forgive me for not...
 
Big boy D said:
The clean and press is the best work out you can do besides deads and squats.do them three every week and your all set. Just gets boring with out the other fun workouts. Haha. I feel like everything ells is just for the mind. Lifting is hard. The harder the lift, the better the results. If you don't like the work out because it's hard. That's the work out you want to go to. Just how I fight my mind in the gym. My mind don't want too do it, my soul won't forgive me for not...
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Once a week I like to add in complexes like Cosgrove's evil 8 complex which consists of 8 different exercises (DL, RDL, Bentover Row, Power Clean, Front Squat, Push Press, Back Squat, Good Morning). I don't go super heavy on these because there is no rest between exercises.

The clean + press looks taxing on the shoulders and I have a similar lift already in my program - Overhead Press. I don't know what day I would add the clean and press to if I were to do it 3x week. I also don't know if I want to compromise my performance/endurance by adding in more and more workouts. If anything, I guess I could replace OHP with Clean + Press every other week? lol My current schedule is below. Every week the rotation shifts. One week it is A,B,A and the next week it is B,A, B.

Rotation A: Squat, Deads, OverHead Press + Superset 3x10 Reverse Lunges, Romanian DL, Calf Raises
Rotation B: Squat, Barbell Rows, Bench + Superset 3x10 Reverse Fly, DB Row, Barbell Pullover
 
MON LOG
---------

Front squats 1x12 @ 50 lbs
Squats 3x12 @80 lbs
RDL 1x12 @ 65 lbs
DL 3x12 @ 75 lbs
OP 3x12 @ 30 lbs
Superset - 3x10 @ 12lbs Reverse Lunges, Calf Raises, RDL (30lbs)

Energy: 5/10
[SOTD]: Avicii- Fade Into Darkness (Afrojack Remix)
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Very frustrating workout today! Grrrr... All my lifts felt heavier for some reason, so I ended up lifting lighter than I wanted to. Carb depleted over the weekend, and had a protein/carb snack pre-wo. Left hip was bearable today during squats, still not 100% and feels a bit weird, just going to keep stretching it. Also switched to 2 protein shakes a day on off days and I'm breaking wind left and right!
 
Sry to hear you didn't have the juice today. I had to work in the direct sun for six hours straight. It was a killer. I needed a cold shower before even working out. But, I hate to say it but I destroyed my chest today. AwsUm! I feel like my tits are sagging right now. Haha. Did some flys with 95's and actually lost my rt arm function completely. That has never happen. Killed them. Go into the gym tomorrow and bring a mouth piece and bite that sucker and lift the sh-t out of them weights! Don't let them get you!
Be carful with your hip. I need a hip replacement and I am only 36. Of course I look 25 but I owe that to the gym. Haha good luck. Fight another day!
 
Big boy D said:
Sry to hear you didn't have the juice today. I had to work in the direct sun for six hours straight. It was a killer. I needed a cold shower before even working out. But, I hate to say it but I destroyed my chest today. AwsUm! I feel like my tits are sagging right now. Haha. Did some flys with 95's and actually lost my rt arm function completely. That has never happen. Killed them. Go into the gym tomorrow and bring a mouth piece and bite that sucker and lift the sh-t out of them weights! Don't let them get you!
Be carful with your hip. I need a hip replacement and I am only 36. Of course I look 25 but I owe that to the gym. Haha good luck. Fight another day!
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Yeah, my hip is being weird. It feels like something is rubbing against or protruding out near the ball/socket area during the squat movement. It is a cause for concern because it is affecting my lifts. It's not so much painful as it is uncomfortable.

huggy77 said:
whats the timing on your preworkout carbs? what exactly are you eating...
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~ 1.5-2 hrs pre-wo. I had a low carb/high fiber tortilla with Turkey Lunchmeat, and slice of FF cheese. Would have opted for oatmeal but I was going out later that night for dinner.
 
Hey hope is nothing serious but you might want to ease up on the squat for a bit till thing feel better. Don't want to make things worst. Hope everything works out well.
 
gokix811 said:
Yeah, my hip is being weird. It feels like something is rubbing against or protruding out near the ball/socket area during the squat movement. It is a cause for concern because it is affecting my lifts. It's not so much painful as it is uncomfortable.

~ 1.5-2 hrs pre-wo. I had a low carb/high fiber tortilla with Turkey Lunchmeat, and slice of FF cheese. Would have opted for oatmeal but I was going out later that night for dinner.
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I would suggest doing less squats. You probably, or very well could have a small bone spur in there. It will eat your joint up and before you know it will need injections and then possibly a hip. Or, do the squats on the smith machine. As far as stabilizer muscles go you work them all day anyways. More leg press. Leg press combined with over head dumbbell press will hit your core great. It's a great work out, try it. The squat is a great exercise but not a must. Do a extra set of leg curls instead. You need to live to fight another day. A 365 day war is more effective then big attacks that will cause more injures. Ya know what I mean. The smith is a great machine that has been given a bad name by male/female ego. It's a better way to do it really. You can push harder and longer because your spot is right there in your hands. Confidence is a big player in building the muscle I feel. D
 
1.5-2 hrs pre-wo. I had a low carb/high fiber tortilla with Turkey Lunchmeat, and slice of FF cheese. Would have opted for oatmeal but I was going out later that night for dinner.
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not breaking my fast till 4 today, this is making me hungry way to early...

That sounds like a decent pre/wo meal.... Might just have been stress, i would not worry about it... If it keeps happeing you might need to take a weekend off from the gym and just eat at maintenance to refresh...
 
The hip doesn't bother you with the reverse lunges? I would think those would iritate the hip joint.
 
AZMIDLYF said:
The hip doesn't bother you with the reverse lunges? I would think those would iritate the hip joint.
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The reverse lunges didn't bother me during my superset.

It starts to feel uncomfortable/protrude around this area once I hit parallel on squats:

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Big boy D said:
I would suggest doing less squats. You probably, or very well could have a small bone spur in there. It will eat your joint up and before you know it will need injections and then possibly a hip. Or, do the squats on the smith machine. As far as stabilizer muscles go you work them all day anyways. More leg press. Leg press combined with over head dumbbell press will hit your core great. It's a great work out, try it. The squat is a great exercise but not a must. Do a extra set of leg curls instead. You need to live to fight another day. A 365 day war is more effective then big attacks that will cause more injures. Ya know what I mean. The smith is a great machine that has been given a bad name by male/female ego. It's a better way to do it really. You can push harder and longer because your spot is right there in your hands. Confidence is a big player in building the muscle I feel. D
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I might have to take a break from squats if the discomfort is still there :\ Any workouts that can be done at a home gym (squat rack/bar, bench sans leg curls, DBs, free weights)? Maybe lunges to hit legs?

huggy77 said:
not breaking my fast till 4 today, this is making me hungry way to early...

That sounds like a decent pre/wo meal.... Might just have been stress, i would not worry about it... If it keeps happeing you might need to take a weekend off from the gym and just eat at maintenance to refresh...
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I didn't lift Saturday or Sunday. :silly: Some days are just hit or miss with me!
 
gokix811 said:
I might have to take a break from squats if the discomfort is still there :\ Any workouts that can be done at a home gym (squat rack/bar, bench sans leg curls, DBs, free weights)? Maybe lunges to hit legs?

I didn't lift Saturday or Sunday. :silly: Some days are just hit or miss with me!
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I would try walking barbell lunges if you have to swap out squats for a bit. They hurt. Bad. :) you've probably got something like bursitis which is one of those things that pass with time.
 
Lukef2000 said:
I would try walking barbell lunges if you have to swap out squats for a bit. They hurt. Bad. :) you've probably got something like bursitis which is one of those things that pass with time.
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I stretched my hip flexors for 1.5 hrs today and it was definitely more prominent in my left hip. Today I'm resting and taking some anti-inflammatory meds. Thanks for the suggestion. :)
 
Try foam rolling your hip flexors, hamstrings, and calves. Do some hip mobility movements before you do legs. The pain is most likely from tight hip flexors, hamstrings, etc... Rest is usually good, but I prefer working around the pain when possible, if you can't do squats pain free, do something different, like step ups, box jumps, or lunges (someone mentioned this).
 
Thanks grip :) From what I've read, I think it's bursitis or something similar. Exactly - I'll substitute squats right now for other exercises until it's properly healed. I've been neglecting to get a foam roller, but now it seems I really do need one! I'll have to pick one up asap. Hopefully this thing goes away soon!

grippo said:
Try foam rolling your hip flexors, hamstrings, and calves. Do some hip mobility movements before you do legs. The pain is most likely from tight hip flexors, hamstrings, etc... Rest is usually good, but I prefer working around the pain when possible, if you can't do squats pain free, do something different, like step ups, box jumps, or lunges (someone mentioned this).
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I like the leg press because it stabilizes my hips better. If you go nice and slow it will rip you up. Don't need to go heavy. Most of it is keeping the blood in there. The blood will rip the fibbers. You know. Sometimes when I stand up it will feel like my femur bone is going to come out the front of my hips. I feel it's because of the sloppy joints. I would ask your doc about it. I have been getting shots in my hip for two years now and it helps big time. Injury is something you need to work around not work through. If you try to work through it your fight will end quick. If you work around it you will win. I suggest doing the leg movement that works for you. Stick with it for some time and then go back to your squats. Even do sissy squats. Maybe just do body weight high reps but very slow and controlled. Build that tissue back up because what ever the problem is,, it's a problem. Don't over look it. There is nothing wrong with doing maintenance on that area for a while and working other areas of your legs. If anything it will help your progress more then hurt it. Ok!
 
I'll test out some leg workouts and see which ones work for me, thanks! Unfortunately I'm not insured so I don't have a choice, I HAVE to work around it! It's starting to creep up on me when I'm sitting upright or lay down on my side as well. Hip area felt really tender and somewhat sore all of last night, most likely due to the stretching.

Big boy D said:
I like the leg press because it stabilizes my hips better. If you go nice and slow it will rip you up. Don't need to go heavy. Most of it is keeping the blood in there. The blood will rip the fibbers. You know. Sometimes when I stand up it will feel like my femur bone is going to come out the front of my hips. I feel it's because of the sloppy joints. I would ask your doc about it. I have been getting shots in my hip for two years now and it helps big time. Injury is something you need to work around not work through. If you try to work through it your fight will end quick. If you work around it you will win. I suggest doing the leg movement that works for you. Stick with it for some time and then go back to your squats. Even do sissy squats. Maybe just do body weight high reps but very slow and controlled. Build that tissue back up because what ever the problem is,, it's a problem. Don't over look it. There is nothing wrong with doing maintenance on that area for a while and working other areas of your legs. If anything it will help your progress more then hurt it. Ok!
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I don't know about the stretching thing. I think it's way over rated. 1.5 hours of it will do damage I would say. Stick to light/body weight kind of movements for that area. Stable movements like curls and leg press and more seated calf type stuff. Don't let it get to you. Lifting is about finding your angle. Thanks for the kotos! :)
 
Back at ya :)

Big boy D said:
I don't know about the stretching thing. I think it's way over rated. 1.5 hours of it will do damage I would say. Stick to light/body weight kind of movements for that area. Stable movements like curls and leg press and more seated calf type stuff. Don't let it get to you. Lifting is about finding your angle. Thanks for the kotos! :)
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on a side note, i highly recommend the jack3d micro... I tried some yesterday and it is amazing.... I was taking c4 for a preworkout, but this stuff is lilke night and day...
 
I've read that Jack3d is very potent and I have a friend that swears by it. I'm not very tolerant of stims, but for those that are, I'm sure it gives great pumps! :)

huggy77 said:
on a side note, i highly recommend the jack3d micro... I tried some yesterday and it is amazing.... I was taking c4 for a preworkout, but this stuff is lilke night and day...
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gokix811 said:
I've read that Jack3d is very potent and I have a friend that swears by it. I'm not very tolerant of stims, but for those that are, I'm sure it gives great pumps! :)
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The micro is a bit different... Was not speedy at all, it was kind of like being on adderal... Very focused, solid energy levels...
 
WED LOG
---------

Barbell Lunges 5x5 each leg @ 70lbs
BBR 3x12 @ 52 lbs
Bench 3x12 @ 45 lbs
Superset 3x10 @ 10lbs Reverse Flys, DB Rows, Barbell Pullovers (20lbs)
Farmers Walk 3 sets @ 15 lbs each

Energy: 7.5/10
[SOTD]: Avicii - Silouettes
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Had petty good energy today - I think it's because I knew I didn't have to do squats, those usually takes a lot out of me! Hip still feeling tender/sore to the touch and when sitting; my foam roller should be arriving tomorrow or Friday at the latest. It's the J-Fit version, whatever that means. :) Today I substituted squats for Barbell Lunges - thanks Luke! For some reason this doesn't bother my hip as much. I'm saying that now, but we'll see if that's the case tomorrow morning, lol. Also added in farmer's walk, could have upped the weight but for my first time I kept it lighter and just walked for a longer distance. Felt the burn all up and down my arm!
 
I would just do leg extensions until the hip starts feeling healed. Some drop sets with that machine will tear up the quads.
 
gokix811 said:
WED LOG
---------

Barbell Lunges 5x5 each leg @ 70lbs
BBR 3x12 @ 52 lbs
Bench 3x12 @ 45 lbs
Superset 3x10 @ 10lbs Reverse Flys, DB Rows, Barbell Pullovers (20lbs)
Farmers Walk 3 sets @ 15 lbs each

Energy: 7.5/10
[SOTD]: Avicii - Silouettes
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Had petty good energy today - I think it's because I knew I didn't have to do squats, those usually takes a lot out of me! Hip still feeling tender/sore to the touch and when sitting; my foam roller should be arriving tomorrow or Friday at the latest. It's the J-Fit version, whatever that means. :) Today I substituted squats for Barbell Lunges - thanks Luke! For some reason this doesn't bother my hip as much. I'm saying that now, but we'll see if that's the case tomorrow morning, lol. Also added in farmer's walk, could have upped the weight but for my first time I kept it lighter and just walked for a longer distance. Felt the burn all up and down my arm!
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No worries glad I could help :) how's your new kcal's/macros plan working out for you?
 
Big boy D said:
Good to hear your spirits are up. It plays a big part.
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Thanks! Everyone has been giving me great suggestions, and that helps too :)

AZMIDLYF said:
I would just do leg extensions until the hip starts feeling healed. Some drop sets with that machine will tear up the quads.
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I think I might have to switch out Deadlifts too. I was going to try for a lighter weight tomorrow, but I don't know if that would be a smart thing to do since my hip flexibility/mobility isn't the greatest right now. Do you think my other muscles would end up compensating? The popular opinion seems to be to switch out to leg extensions, I should get on that! What about hitting hammies and glutes?

Lukef2000 said:
No worries glad I could help :) how's your new kcal's/macros plan working out for you?
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About that, I dropped 2lbs (prob mostly water weight) within the first 3 days or so. I was like :woohoo:!! but I was HUNGRY the morning after, still am! Maintained at 161 lbs last week, but this week I am back up ~2lbs. My hip has been an issue so I haven't been getting in much cardio either.

Carb intake for off days is ~30-40g or lower. Intake for on days ~100g. Been adding in more fats (coconut oil, fattier cuts of meat like 93/7 ground beef or ground chicken, PB) ~60g/on, ~80g/off. I'm trying to get more protein in too, like yesterday, my total intake was 190g!
 
Oh, and I made this flaxseed/protein pancake yesterday! Def gonna add these into my diet more often :)

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gokix811 said:
Thanks! Everyone has been giving me great suggestions, and that helps too :)



I think I might have to switch out Deadlifts too. I was going to try for a lighter weight tomorrow, but I don't know if that would be a smart thing to do since my hip flexibility/mobility isn't the greatest right now. Do you think my other muscles would end up compensating? The popular opinion seems to be to switch out to leg extensions, I should get on that! What about hitting hammies and glutes?

I would shy away from any hip hinge movements until you get healed up. Hammies should not be an issue. If your gym has a seated hamstring curl then that would be ideal. Glutes are another issue though because most things involve the hips hinging. You could try bird dogs and really squeeze the glutes during the hold.



About that, I dropped 2lbs (prob mostly water weight) within the first 3 days or so. I was like :woohoo:!! but I was HUNGRY the morning after, still am! Maintained at 161 lbs last week, but this week I am back up ~2lbs. My hip has been an issue so I haven't been getting in much cardio either.

Carb intake for off days is ~30-40g or lower. Intake for on days ~100g. Been adding in more fats (coconut oil, fattier cuts of meat like 93/7 ground beef or ground chicken, PB) ~60g/on, ~80g/off. I'm trying to get more protein in too, like yesterday, my total intake was 190g!
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Cardio is tricky right now as far as the hip. For now you could just try really short rest intervals between sets to keep the heart rate rocking. This gets me pretty winded and is what I do when cutting. Lastly, always make it a point to hit your protein goal each day. Then get the other macros in.
 
mk3less said:
I've been wanting to try something like this. Do you mind shearing the recipe?
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Loosely based on a recipe I found here:

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This recipe is uber simple and lo-carb! Feel free to use/substitute whatever else you think would taste good if you don't like flaxseed, you will be able to tell the batter is made of flaxseed when eating it. Some alternatives: whole wheat flour, ground up plain oats, almond flour, whole egg instead of egg whites, heavy cream. Be sure to mix the dry ingredients thoroughly. I tweaked mines a bit:

2T flaxseed and 1/2 scoop Dymatize Banana Nut Protein powder (The protein I had on hand)
1 tsp baking powder
1/2 tsp vanilla extract
2-3 packets Stevia
1 tblsp cinnamon (I like it cinnamon-y!)
1/2 cup Egg Whites (already had the carton)*
SF Syrup for topping

*note: 1/2 cup egg whites was actually a bit too much making the battery more watery. I'd try 1/4 cup of egg whites first and then whisk together; slowly add more until you get desired texture. :)
 
Very informative post! Appreciate the advice, thanks! :)

AZMIDLYF said:
Cardio is tricky right now as far as the hip. For now you could just try really short rest intervals between sets to keep the heart rate rocking. This gets me pretty winded and is what I do when cutting. Lastly, always make it a point to hit your protein goal each day. Then get the other macros in.
Click to expand...
 
FRI LOG
--------

Complexes 3x10 @ 20 lbs
Kettle Swings
Lunges
Squats
Up / Downs

Barbell Lunges 3x10 @ 45 lbs
Leg extensions 3x12
Seated Leg curls 3x12

15 min bike

Good workout today. Went to the gym so I could hit up the machines. Lunges don't bother my hips very much, but I tried squatting with the bar and it still aggravated my hip so I had to stop. I'll have to lay off those for a while. :( My foam roller arrived yesterday and I spent about 30 min stretching my quads, hammies, and glutes. Glutes have been sore for about 2 days so I def felt the tightness of the muscle during the foam roll! OMG! I felt like someone had punched me really hard! It was not fun but it did feel better after.
 
Sounds like a great time.they say the rollers help. I just can't see myself doing it. Some 230-250 pound guy rolling away in the corner of the gym. :) nothing wrong with it but my ego but I just can't. I know, I know....
 
Big boy D said:
Sounds like a great time.they say the rollers help. I just can't see myself doing it. Some 230-250 pound guy rolling away in the corner of the gym. :) nothing wrong with it but my ego but I just can't. I know, I know....
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Haha I foam roll in the comfort of my home! I probably look uncoordinated as hell doing it :silly:
 
Have you experimented with different foot placements when squatting: wider,narrower,etc? As you have, I'm sure, gotten stronger and the weight has increased,now the form has brought out this issue. Just a thought. Play around with different foot positions next time and see if this alleviates the issue.
 
I had someone critique my squat and their assessment was that I was not creating a tight shelf on my upper body for which to rest the bar on, sticking out my chest too far, and so when I bent down into the squat my hips had to compensate because my upper body was not kept tight at all times. I guess this means I need to practice more because once I hit below parallel now it becomes very uncomfortable. I squat high bar so my foot position is about shoulder length apart, but I'll try different foot positions, thanks AZ! :)

AZMIDLYF said:
Have you experimented with different foot placements when squatting: wider,narrower,etc? As you have, I'm sure, gotten stronger and the weight has increased,now the form has brought out this issue. Just a thought. Play around with different foot positions next time and see if this alleviates the issue.
Click to expand...
 
SAT LOG
--------

Contact Twists 3x10
Grinding Contact Twists 3x10
Renegade Rows 3x10 each side
Planks 3x30 sec
Back Bridges 3x30 sec
Bird Dog 3x5 reps each side @ 10 sec hold

[SOTD]: Lindsey Stirling- Crystallize
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This song randomly came on my Pandora station. Violin dub-step, but not overly dub-step and a slower tempo. Love the intro - it's an awesome track. Check it out. :)

After doing some core work I realize how weak my lower back is. Hip still uncomfy at times. My order or Iforce Compete came in and I gotta say it's pretty yummy! I mixed it in with some left over Vitamin Zero water and I've been sipping on it for the past hour. :)
 
are you feeling better? have your sides subsided?

I have been riding the jack3d micro train for about a week and it has been very good to me.... I know you dont like stims but this feels pretty smooth from an energy standpoint. Might be worth picking up a trial just to see if you can tolerate it...
 
Oh you mean from the ECY? Yes those have subsided, thankfully! Some days I will take Reduce XT and I limit that to 1/day. I don't know if you saw, but there's a Jack3d promo going on right now. Entries are photoshopped pictures with a tub of Jack3d. I was messing around and came up with this lol

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huggy77 said:
are you feeling better? have your sides subsided?

I have been riding the jack3d micro train for about a week and it has been very good to me.... I know you dont like stims but this feels pretty smooth from an energy standpoint. Might be worth picking up a trial just to see if you can tolerate it...
Click to expand...
 
gokix811 said:
Oh you mean from the ECY? Yes those have subsided, thankfully! Some days I will take Reduce XT and I limit that to 1/day. I don't know if you saw, but there's a Jack3d promo going on right now. Entries are photoshopped pictures with a tub of Jack3d. I was messing around and came up with this lol

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Click to expand...


saw those... very funny...
 
SUN LOG
--------

[SOTD]: Ellie Goulding - High For This (The Weeknd Cover)
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HIIT Pyramid Active Intervals:
15 - 30 - 45 - 30 - 15 Seconds
15 sec rest between each

High Knees
Toe Touch Crunches
Burpees
Squat and Pass
Back Bow
Mountain Climbers

Took about 30 min from start to finish and then I stretched for 15 minutes. This workout kicked my @$$!!
 
MON LOG
---------

Barbell Lunges 5x5 each leg @ 70lbs
BBR 2x12 @ 52 lbs, 1x12 @ 62 lbs
Bench 3x12 @ 50 lbs
Superset 3x10 incline DB press (15lbs each), DB Rows (12lbs), Barbell Pullovers (20lbs)
Farmers Walk 4 sets @ 27 lbs each
15 min @10% incline, 2mph

Energy: 7/10
[SOTD]: TI- Got Your Back ft Keri Hilson
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Despite getting very little sleep I had a good workout. :) Core is sore from toe touches yesterday. I've dropped my cal intake to ~1900 on workout days and ~1450 on "cardio" days and ~1350 on "off" days. I found full length Bootcamp/Yoga videos on youtube, so I'll probably use that as my cardio this week. So far I've been been sitting at 161 lbs for the past few days... but!

Goal for this week: drop those stubborn 2 lbs, so I want to be 159 by the end of this week! *puts on my best warrior face* :mad::mad:
 
Your workouts look great!!!! Keep pushing those weights.


Ellie Golding is awesome btw! Good choice! ;)
 
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