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gokix's summer kickoff!

WED LOG
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Power Clean 5x5 @ 40lbs
DB Sumo Squat 3x12 @ 20lbs
Good Morning 5x5 @ 45lbs
DB Step Ups 3x10 @ 15lbs each
OHP 3x12 @ 33lbs
Superset 3x10 @ 15 lbs DB each - Reverse Lunges, Calf Raises, RDL (30lbs)

Energy: 7/10
[SOTD]: Dirty Talk - Wynter Gordon feat. David Guetta
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This past week I've been eating a small pre-wo meal. So far so good. I'm not sure how much it affects my workouts but I'm just happy to get some food in me after a night of fasting :) Decided to try some new exercises today for legs. Squats and DL still a no go - I still can feel a bit of soreness there after my workouts and when sitting. I'm new at Power Cleans so I warmed up with a lot of sets before I settled on 40 lbs. I'm going to continue to work on my form because I felt just a tad of strain on my lower back and knees and that didn't feel right. I also have this tendency to fling the bar a bit higher than it needs to go! It's a lot harder than it looks!
 
gokix811 said:
WED LOG
---------

Power Clean 5x5 @ 40lbs
DB Sumo Squat 3x12 @ 20lbs
Good Morning 5x5 @ 45lbs
DB Step Ups 3x10 @ 15lbs each
OHP 3x12 @ 33lbs
Superset 3x10 @ 15 lbs DB each - Reverse Lunges, Calf Raises, RDL (30lbs)

Energy: 7/10
[SOTD]: Dirty Talk - Wynter Gordon feat. David Guetta
Invalid Link Removed

This past week I've been eating a small pre-wo meal. So far so good. I'm not sure how much it affects my workouts but I'm just happy to get some food in me after a night of fasting :) Decided to try some new exercises today for legs. Squats and DL still a no go - I still can feel a bit of soreness there after my workouts and when sitting. I'm new at Power Cleans so I warmed up with a lot of sets before I settled on 40 lbs. I'm going to continue to work on my form because I felt just a tad of strain on my lower back and knees and that didn't feel right. I also have this tendency to fling the bar a bit higher than it needs to go! It's a lot harder than it looks!
Click to expand...

I have not tried working with weights fasted. I love the small meal 2 hours before. Always one cup of oatmeal, need2slin and a protein shake. How was the pump with the pre meal?
 
It's good! I probably need it more on my lifting days. Cardio not so much. BTW what is need2slin? :)

huggy77 said:
I have not tried working with weights fasted. I love the small meal 2 hours before. Always one cup of oatmeal, need2slin and a protein shake. How was the pump with the pre meal?
Click to expand...
 
THUR LOG
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1 Hr Zumba

5 min HIIT:
Burpee with Jumping Jack
Box Jumps
20 sec on, 10 sec off x2

Energy: 6/10
[SOTD]: Dimaro Groove City (Original)
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I was really, really, really dreading cardio today and needed something that was low impact on the hips, so I decided to try Zumba! It was a good workout, got me sweating a little bit. Then I ended my workout with a quick HIIT session, which after Zumba had my tank soaked! Good workout today, and glad it's over lol. My diet has been pretty good. I didn't eat very much after my workout yesterday. Actually I just took a shower and passed out, woke up around midnight and there were donuts on the counter - oh no! So... I mindlessly ate one. I felt kinda guilty but I didn't have much to eat that day! I definitely worked it off today though!
 
gokix811 said:
It's good! I probably need it more on my lifting days. Cardio not so much. BTW what is need2slin? :)
Click to expand...

Need2slin helps with carb disposal... definitely dont need those carbs on cardio days. I cycle my carbs down pretty low on no weight days...
 
Ahh okay :) Yeah, me neither. I've been tapering down on carbs for the past few days, both cardio + lifting days, to try and hit my goal!

huggy77 said:
Need2slin helps with carb disposal... definitely dont need those carbs on cardio days. I cycle my carbs down pretty low on no weight days...
Click to expand...
 
Keep playing with your carb levels till you find your sweet spot. Right now I am around half a gram per pound bw and only around weight workouts.
 
subd, keep up the good work!!!!
 
WTF. Wait a minute. I did know about this log. I just never posted in here... no wonder I'm not getting notifications. Avenger sister, I have failed thee :(!

But I'm here now, DAMMIT!

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FRI LOG
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Barbell Lunges 5x5 each leg @ 60lbs
BBR 1x12 @ 52 lbs, 2x12 @ 62 lbs
Bench 3x12 @ 50 lbs
Superset:
Incline DB Press 3x10 @ 17lbs each
DB Rows 3x10 @ 12 lbs each
BW Elevated Dips 1x10, 1x9, 1x9

Energy: 5/10
[SOTD]: Taio Cruz - Troublemaker (Mike Candys 303 Bootleg)
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I had to drag my booty to the weights to workout today! Once things got going I was motivated to finish the workout in ~1hr and I did! :silly: Got a crazy sweat going during supersets, especially when finishing the set with elevated dips! Really felt the burn in my triceps and even when my tri's started giving out at 9 reps I still finished strong! Hamstrings felt tight all day so I've been stretching them here and there. Hoping these BCAA's will help me recover!
 
SAT LOG
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1 Hr Zumba

I don't know how much calories I burned but I got a nice sweat going. This one was a little more intense than the other session :)
 
SAT LOG
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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

Bit of core work mixed with some hip flexor stretching. Lower back has felt tight/sore since last Thursday. After some googling, it looks like it might be a case of lordosis because when I look in the mirror my lumbar curve looks like it's curving inward and making my butt stick out when standing, more so than before. When I squeeze my glutes together my pelvis will rotate upwards and this feels like how it should be when standing. Hmmm... any advice on this would be appreciated. :)
 
gokix811 said:
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

Bit of core work mixed with some hip flexor stretching. Lower back has felt tight/sore since last Thursday. After some googling, it looks like it might be a case of lordosis because when I look in the mirror my lumbar curve looks like it's curving inward and making my butt stick out when standing, more so than before. When I squeeze my glutes together my pelvis will rotate upwards and this feels like how it should be when standing. Hmmm... any advice on this would be appreciated. :)
Click to expand...

How did you like them renegade rows. Not sure on the pelvic rotation, lol
 
gokix811 said:
Killer ab workout :) I tried going faster on the positive and slower on the negative and nearly lost my balance; my abs were screaming lol.
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it takes a lil getting used to but its a cool movement...

Heavy db rows get my abs good too...
 
gokix811 said:
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

Bit of core work mixed with some hip flexor stretching. Lower back has felt tight/sore since last Thursday. After some googling, it looks like it might be a case of lordosis because when I look in the mirror my lumbar curve looks like it's curving inward and making my butt stick out when standing, more so than before. When I squeeze my glutes together my pelvis will rotate upwards and this feels like how it should be when standing. Hmmm... any advice on this would be appreciated. :)
Click to expand...

Actually, you have an anterior pelvic tilt. This article should provide some good info for you:

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PW: 161
CW: 159

I set a goal for a loss of 2 lbs exactly one week ago. Guys and girls!!! I'm happy to say I met my goal! I'm finally in the 150's! And that is a total of 21 lbs overall since I first started this journey. :) I lowered my carb intake to ~80 ~100g on workout days, and kept my fats and prots the same. I was also consuming ~1300 on off days and no more than ~1500 on workout days. 1500 is a bit lower than I'd like. If I continue to steadily lose weight I am thinking about adding in ~100 cals back in. What do ya'll think? Prior to this I was consuming ~1800 cals on workout days.
 
gokix811 said:
PW: 161
CW: 159

I set a goal for a loss of 2 lbs exactly one week ago. Guys and girls!!! I'm happy to say I met my goal! I'm finally in the 150's! And that is a total of 21 lbs overall since I first started this journey. :) I lowered my carb intake to ~80 ~100g on workout days, and kept my fats and prots the same. I was also consuming ~1300 on off days and no more than ~1500 on workout days. 1500 is a bit lower than I'd like. If I continue to steadily lose weight I am thinking about adding in ~100 cals back in. What do ya'll think? Prior to this I was consuming ~1800 cals on workout days.
Click to expand...

Congrats on the success.... Adjust the calories, see how you feel, you can always drop them again....
 
Good job girl!!! I'll be starting my cut soon wish me luck
 
huggy77 said:
Congrats on the success.... Adjust the calories, see how you feel, you can always drop them again....
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Thanks huggy! This is true. I dropped my cals from 2300 > 2000 > 1800 > 1500. I read that LG calls for + on workout days, but I was only maintaining my weight with higher end cals which was super frustrating because I thought I was following it correctly. I'll experiment with my numbers :)

bmftisftw said:
Good job girl!!! I'll be starting my cut soon wish me luck
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Thank ya bmf :) I've been stuck on a plateau for what seems like ages so this feels really good! Best of luck on your cut - if I can do it, anyone can!
 
gokix811 said:
PW: 161
CW: 159

I set a goal for a loss of 2 lbs exactly one week ago. Guys and girls!!! I'm happy to say I met my goal! I'm finally in the 150's! And that is a total of 21 lbs overall since I first started this journey. :) I lowered my carb intake to ~80 ~100g on workout days, and kept my fats and prots the same. I was also consuming ~1300 on off days and no more than ~1500 on workout days. 1500 is a bit lower than I'd like. If I continue to steadily lose weight I am thinking about adding in ~100 cals back in. What do ya'll think? Prior to this I was consuming ~1800 cals on workout days.
Click to expand...

congratulations!

Don't know how the heck you're getting by on just 80-100 carbs...I'd be passed out in a ditch by noon if i tried to do that for a day lol.
 
Thank you very much! Most of my carbs are consumed post-wo. And I'm carb sensitive so if I just look at carbs I seem to gain weight, lots of it. lol

Quietman said:
congratulations!

Don't know how the heck you're getting by on just 80-100 carbs...I'd be passed out in a ditch by noon if i tried to do that for a day lol.
Click to expand...
 
MON LOG
---------

Clean Pulls 5x5 @ 40lbs
DB Sumo Squats 4x12 @ 33lbs
DB Step ups 4x10 @ 20lbs each
OHP 3x10 @ 33lbs
Superset:
Reverse Lunges 3x10 @ 15lbs each
RDL 3x10 @ 30lbs
Barbell calf raises 3x10 @ 60 lbs

Energy: 6/10
[SOTD]: Jennifer Lopez - Dance Again
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I wonder if anyone dances between sets or if it's just me? Can't help it when this song is on. lol. Working on my clean pulls which is helping me to understand how the first movement of the Power Clean is performed. My legs almost gave out during reverse lunges! oh the buuuuuuuurnnnnn!
 
gokix811 said:
MON LOG
---------

Clean Pulls 5x5 @ 40lbs
DB Sumo Squats 4x12 @ 33lbs
DB Step ups 4x10 @ 20lbs each
OHP 3x10 @ 33lbs
Superset:
Reverse Lunges 3x10 @ 15lbs each
RDL 3x10 @ 30lbs
Barbell calf raises 3x10 @ 60 lbs

Energy: 6/10
[SOTD]: Jennifer Lopez - Dance Again
Invalid Link Removed

I wonder if anyone dances between sets or if it's just me? Can't help it when this song is on. lol. Working on my clean pulls which is helping me to understand how the first movement of the Power Clean is performed. My legs almost gave out during reverse lunges! oh the buuuuuuuurnnnnn!
Click to expand...

Lol stop working out so hard you're making me look bad!! But good job again!! Congrats on the weightloss too!!
 
Ah the sumo squat! My favorite exercise hope you get good results from it. You should try sumo deadlift another one of my favorite. Also congrats on hitting your goal!
 
bmftisftw said:
Lol stop working out so hard you're making me look bad!! But good job again!! Congrats on the weightloss too!!
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Haha thanks, and I know you are working hard too!

mk3less said:
Ah the sumo squat! My favorite exercise hope you get good results from it. You should try sumo deadlift another one of my favorite. Also congrats on hitting your goal!
Click to expand...

Do you use DBs or Barbell? And are you referring to high bar pull sumo deadlift?
 
Well I use a barbell and do regular sumo deadlift up to my waist back straight hip forward. If I could do a high bar pull with the weight I'm pulling (355lbs) I would amaze my self lol.
 
TUES LOG

BB Lunges 3x5 @ 70lbs
BBR 1x12 @52lbs, 2x12 @62lbs
Bench 3x12 @ 50lbs
Superset:
Incline DB Press 3x10 @17lbs each
DB Row 3x10 @ 12lbs
Elevated BW Dips 8,7,7

Energy: 4/10
[SOTD]: Adventure Club - Need Your Heart (ft. Kai)
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Decent workout today, but not the best. Knees were giving me issue during lunges and I finished at 3 sets instead of my usual 5. Also, right shoulder kept making a clicking noise at the top of the row which was weird. It didn't hurt at all just kept clicking after each rep. Dips weren't too strong today either, last time I was able to bang out 10,9,9 but today I felt short a few reps. Next workout is on Friday and I'm looking to kill it!!
 
Do you take fish oils or any kind of omegas?
 
gokix811 said:
TUES LOG

BB Lunges 3x5 @ 70lbs
BBR 1x12 @52lbs, 2x12 @62lbs
Bench 3x12 @ 50lbs
Superset:
Incline DB Press 3x10 @17lbs each
DB Row 3x10 @ 12lbs
Elevated BW Dips 8,7,7

Energy: 4/10
[SOTD]: Adventure Club - Need Your Heart (ft. Kai)
Invalid Link Removed


Decent workout today, but not the best. Knees were giving me issue during lunges and I finished at 3 sets instead of my usual 5. Also, right shoulder kept making a clicking noise at the top of the row which was weird. It didn't hurt at all just kept clicking after each rep. Dips weren't too strong today either, last time I was able to bang out 10,9,9 but today I felt short a few reps. Next workout is on Friday and I'm looking to kill it!!
Click to expand...

I would lay off of dips until your shoulder stops making those noises personally. I don't even do dips anymore due to shoulder surgery. There is always another exercise to substitute!
 
Well, my right shoulder was making a clicking noise on the very 1st set of DB rows, which was weird because I wasn't lifting heavy or anything. I finished the superset with dips, and those do not hurt my shoulder or make weird clicking noises because I make sure to stop at 90* angle. I like how dips really work my tri's! Maybe it's the rows that I need to lay off of :silly: Can you suggest a different exercise to sub in?

Axillist said:
I would lay off of dips until your shoulder stops making those noises personally. I don't even do dips anymore due to shoulder surgery. There is always another exercise to substitute!
Click to expand...
 
Sometimes my shoulder acts up and instead of a DB row I do a bent over barbell row. You can supinate (palms out) which tends to relieve a little more of the tension put on my shoulder. Some people find that pronated grips (palms in) works better for them. If you are worried about your lower back then rest your head on the top of an incline bench and that should keep you adequately supported. Add in some lateral raises, front raises, internal and external rotations and don't forget about the pulleys to strengthen the rotator cuff.

I just worry about the dips because I know for me thats a potentially hazardous exercise even if I stop at 90. Everyone's body is different though in what they tolerate so I suggest paying very close attention to any abnormalities that may arise. It doesn't always have to be pain either. Just anything out of the ordinary. When I first tore my rotator cuff it didn't hurt at all until about 24 hours after.
 
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