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gokix's summer kickoff!

I'm trying to picture this in my mind but I can't. lol maybe it's too early and my brain is mush. Is this meant for bbr or the lateral/front raises?

Axillist said:
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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THUR LOG


1 hr zumba

[SOTD]: Nayer - Suave (Kiss Me)
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Good cardio workout and quite fun :)
 
FRI LOG

Clean Pulls 5x5 @ 50lbs
DB Sumo Squats 4x12 @ 33lbs
DB Step ups 3x10 @ 20lbs each
OHP 5x5 @ 40lbs
Superset:
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 40lbs
Barbell calf raises 3x10 @ 66 lbs

Energy: 7/10
[SOTD]: Jennifer Lopez - Papi (Fabinho VJ feat. R3hab)
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I was able to increase some weight on the clean pulls and I'm slowly increasing them again on RDL as well. My hip flexors are tight for sure so I was foam rolling sore points earlier. First of all, I felt like someone punched me really hard all around my hip flexors - it really hurt around the upper thigh/side of the hip! I kept steady pressure on sore areas until the muscles started to loosen. But yeah, not fun. lol Energy was up but toward the end of the super sets I was spent and relying on the music to give me the pump I needed to concentrate on finishing up.
 
Gokix, I never comment on photos, but in your case I just wanted to say you look fantastic and the results of your dedication are apparent. Keep up the good work.
 
gokix811 said:
Most recent pic of my back. The mirror kind of splices my arm in half but it's the best I could do. Definitely still needs some work.
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Shoulders looking good. How do u feel?
 
gokix811 said:
Thanks huggy :) I've always wanted strong shoulders, but I feel like I still need to lose the flab on my underarms, legs, and hips :silly:
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Just keep progressing. It will come. Enjoy the journey.
 
MON LOG

BB Lunges 5x5 @ 60lbs
BBR 1x12 @52lbs, 2x12 @62lbs
Bench 3x12 @ 50lbs
Superset:
Incline DB Press 3x10 @17lbs each
single DB Row 3x10 @ 12lbs
Elevated BW Dips 10,8,8

Energy: 5.5/10
[SOTD]: Jessie J - Do It Like A Dude
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This song's got me hyped. :) Not a bad workout today considering I stuffed my face this weekend... Felt bloated all day today and have not had an appetite at all, which is not a great feeling prior to lifting weights! Going back to my regular eating schedule today! Supposed to be getting something in the mail tomorrow so I'm excited about that. Hope everyone had a nice, loooong, relaxing weekend :)
 
I just started a new log too if you want to check it out. Running Fat Smack XR from Purus!

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Yeah, haven't visited Kix in a while or too many logs...

I wanted Kix to log FSXR for us. ;)
 
gokix811 said:
Well I do appreciate ya'll dropping by and the kinds words. ;)
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Come on Kix, we go way back. ;)
 
Not a bad workout today considering I stuffed my face this weekend... Felt bloated all day today and have not had an appetite at all, which is not a great feeling prior to lifting weights! Going back to my regular eating schedule today! Supposed to be getting something in the mail tomorrow so I'm excited about that. Hope everyone had a nice, loooong, relaxing weekend
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I ate so much bad food this weekend. I cant wait to get back in today... I should be mammoth strong, lol... I got a pair of rocketfish blue tooth headphones and they are amazing... No more getting wires caught up in the weights when working out... They do look a bit dorky though.
 
Haha I don't know about mammoth strong, but I had more endurance yesterday during my workout. Sweet headphones. Have a great workout later! :)

huggy77 said:
I ate so much bad food this weekend. I cant wait to get back in today... I should be mammoth strong, lol... I got a pair of rocketfish blue tooth headphones and they are amazing... No more getting wires caught up in the weights when working out... They do look a bit dorky though.
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Hey gokix what do you mean by bbr?
Barbell row?

And hug yes those rocket fish Bluetooth are great that's what I use. And I keept my kicker ear buds as back ups for those days when I forget to recharge them.
 
mk3less said:
Hey gokix what do you mean by bbr?
Barbell row?

And hug yes those rocket fish Bluetooth are great that's what I use. And I keept my kicker ear buds as back ups for those days when I forget to recharge them.
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they do look a bit dorky, but i think its worth it.... I found turning off WIFI helps keep the connection to my phone.
 
WED LOG

Clean Pulls 5x5 @ 62lbs
DB Sumo Squats 3x12 @ 35lbs
DB Step ups 3x10 @ 22lbs each
OHP 5x5 @ 40lbs
Superset:
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 52lbs
Barbell calf raises 3x15 @ 70 lbs

Energy: 8/10
[SOTD]: Swedish House Mafia - One (Your Name) Tyler Clark Trance Remix
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Good sustained energy throughout my workout. Very concentrated, and didn't get sluggish toward the end which tends to kick in right before starting supersets. I was rushing through calf raises, I don't know why. But I need to remind myself to slow down because my right ankle was getting sore in between sets, so I had to shake it out. Not getting much sleep these days. I used to be a side sleeper but since my hips started bothering me a few weeks ago I am no longer able to sleep on my side. It feels like the side of my torso kind of caves in and it feels very uncomfortable. Sleeping on my back alleviates the hip soreness a little bit but I'm constantly tossing around trying to get comfortable. I don't think it's my mattress although maybe I need a softer bed? Last night I propped my lower back/butt with a cushioned pillow and that made for a decent night's sleep.
 
gokix811 said:
WED LOG

Clean Pulls 5x5 @ 62lbs
DB Sumo Squats 3x12 @ 35lbs
DB Step ups 3x10 @ 22lbs each
OHP 5x5 @ 40lbs
Superset:
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 52lbs
Barbell calf raises 3x15 @ 70 lbs

Energy: 8/10
[SOTD]: Swedish House Mafia - One (Your Name) Tyler Clark Trance Remix
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Good sustained energy throughout my workout. Very concentrated, and didn't get sluggish toward the end which tends to kick in right before starting supersets. I was rushing through calf raises, I don't know why. But I need to remind myself to slow down because my right ankle was getting sore in between sets, so I had to shake it out. Not getting much sleep these days. I used to be a side sleeper but since my hips started bothering me a few weeks ago I am no longer able to sleep on my side. It feels like the side of my torso kind of caves in and it feels very uncomfortable. Sleeping on my back alleviates the hip soreness a little bit but I'm constantly tossing around trying to get comfortable. I don't think it's my mattress although maybe I need a softer bed? Last night I propped my lower back/butt with a cushioned pillow and that made for a decent night's sleep.
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I never was able to sleep on my back till i got a memory foam mattress... I take this stuff called calme forte before bed, it keeps me from flipping around too much in bed...
 
That's like tempur-pedic, right? My bed is a bit on the firmer side and I've added a mattress topper but obviously it's not doing it's job! I don't think being tired and not being falling asleep is the issue, because if the conditions are right I can fall asleep on the sofa pretty comfortably. I've taken melatonin before and all it did was make me feel like I was really high, but didn't put me to sleep.

huggy77 said:
I never was able to sleep on my back till i got a memory foam mattress... I take this stuff called calme forte before bed, it keeps me from flipping around too much in bed...
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If anyone is interested, I have a new log up :)

ETA: I will be running both logs simultaneously.

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50 min Zumba Cardio

I weighed myself before zumba and then afterwards and there was a 1lb difference. I know it's just water but zumba definitely makes me sweat! In a good way!
 
[SOTD]: Swedish House Mafia - One (Your Name) Tyler Clark Trance Remix
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Awesome song - kinda reminds me of my partying days :djparty:
 
FRI LOG

BB Lunges 5x5 @ 60lbs
BBR 1x12 @52lbs, 2x12 @62lbs
DB Floor Press 3x12 @ 15lbs each
Half Kneeling Landmine Press 3x12 @45lbs
Superset:
Overhead Tricep Extension EZ Curl Bar 3x10@20lbs
Single DB Rows 3x10 @15 lbs
Knee Pushups 10,12,10

Energy: 6/10
[SOTD]: R3hab & Swanky Tunes -- Sending My Love ft. Max'C (Afrojack Edit)
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Slept OK last night. Glute thrusts and foam rolling my lower back have helped with the anterior pelvic tilt. If I forget to do them my lower back feels like hell the next day. Started my workout with BBR today and I usually don't have much trouble with those, but today those felt weak! Also, my bench broke soooo I supplemented benching for floor db press and pushups. Going to have to buy a new bench. I was searching CL but so far I haven't found any in decent condition for cheap. :(
 
If you like trance/electronica music to workout to, check out this song
W&W-Moscow
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MON LOG


Clean Pulls 5x5 @ 62lbs
DB Sumo Squats 4x12 @ 35lbs
DB Step ups 3x10 @ 22lbs each
OHP 5x5 @ 35lbs
Superset:
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 52lbs
Barbell calf raises 3x15 @ 70 lbs

Energy: 6/10
[SOTD]: W&W - Moscow (Original Mix) *Thanks Cary :)*
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Took the weekend off. Mostly stuck to my diet, with the exception of dessert on Sunday night - I had 2 pumpkin pie slices and a serving of Breyer's Peanut Butter Ice Cream! Went shopping as well. I didn't go with the intention of buying anything really, just to gauge the sizes and fit of the clothes on me. Apparently I'm a size 10 in the waist now but a size 12 on the thighs LOL. Also tried on bra's since I've noticed my bras are getting looser. I had a lady measure me and I've dropped a few inches around my bust as well - I'm now between a 34C/36B which was crazy because I had on a 38B!
 
gokix811 said:
MON LOG


Clean Pulls 5x5 @ 62lbs
DB Sumo Squats 4x12 @ 35lbs
DB Step ups 3x10 @ 22lbs each
OHP 5x5 @ 35lbs
Superset:
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 52lbs
Barbell calf raises 3x15 @ 70 lbs

Energy: 6/10
[SOTD]: W&W - Moscow (Original Mix) *Thanks Cary :)*
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Took the weekend off. Mostly stuck to my diet, with the exception of dessert on Sunday night - I had 2 pumpkin pie slices and a serving of Breyer's Peanut Butter Ice Cream! Went shopping as well. I didn't go with the intention of buying anything really, just to gauge the sizes and fit of the clothes on me. Apparently I'm a size 10 in the waist now but a size 12 on the thighs LOL. Also tried on bra's since I've noticed my bras are getting looser. I had a lady measure me and I've dropped a few inches around my bust as well - I'm now between a 34C/36B which was crazy because I had on a 38B!
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it's fun seeing results.. even if it gets expensive while you shrink! LOL
 
gokix811 said:
MON LOG


Clean Pulls 5x5 @ 62lbs
DB Sumo Squats 4x12 @ 35lbs
DB Step ups 3x10 @ 22lbs each
OHP 5x5 @ 35lbs
Superset:
Reverse Lunges 3x10 @ 17lbs each
RDL 3x10 @ 52lbs
Barbell calf raises 3x15 @ 70 lbs

Energy: 6/10
[SOTD]: W&W - Moscow (Original Mix) *Thanks Cary :)*
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Took the weekend off. Mostly stuck to my diet, with the exception of dessert on Sunday night - I had 2 pumpkin pie slices and a serving of Breyer's Peanut Butter Ice Cream! Went shopping as well. I didn't go with the intention of buying anything really, just to gauge the sizes and fit of the clothes on me. Apparently I'm a size 10 in the waist now but a size 12 on the thighs LOL. Also tried on bra's since I've noticed my bras are getting looser. I had a lady measure me and I've dropped a few inches around my bust as well - I'm now between a 34C/36B which was crazy because I had on a 38B!
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Good for you! Always great to see someone who works so hard succeed...
 
gokix811 said:
Haha def :) It's still not easier to find fitted pants!
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What kind of pants you looking for? Like good jeans or something else?
 
Great progress Kix.

Just checking in .. trying to catch up! :D Keep up the great work.
 
gokix811 said:
I was trying on new jeans for the first time in months. :) Slacks are easier because generally the material is more stretchy.
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I used to be the same way. I you have a Maurice's near you go check that out. You might like what they have for options for jeans. I love silver jeans.
 
Just checking out the site - cute stuff! But the closest store is quite far from me. I do like that they have many sizes of jeans. :) Stores need to offer more variety! I've recently just discovered 'skinny' jeans. Hmm yeah, not gonna touch those! lol

sawa3 said:
I used to be the same way. I you have a Maurice's near you go check that out. You might like what they have for options for jeans. I love silver jeans.
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TUES LOG

1 hr Zumba

Left hip bothersome since I stretched it last night. Very little motivation to work out today but I got it done!
 
gokix811 said:
Just checking out the site - cute stuff! But the closest store is quite far from me. I do like that they have many sizes of jeans. :) Stores need to offer more variety! I've recently just discovered 'skinny' jeans. Hmm yeah, not gonna touch those! lol
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I have to use curvy fit. I actually have curves and thighs. Lol. Sorry they are a bit from you. Where do you live? It's good to find a brand that worms fr you and stick with it. I love jeans now!!!!!!!
 
Nothing wrong with nice curves. :D
 
WED LOG

BBR 3X12 @ 52 lbs
DB Floor Press 3x12 @ 15lbs each
BB Lunges 3x5 @ 60lbs
Landmine Press 3x12 @ 45 lbs
Superset:
Tricep EZ Curl Extensions 3x10 @ 20lbs
Knee Pushups 3x10

Energy: 5/10
[SOTD]: Eva Simons - I Don't Like You
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Zipped through today's workout since I only had about an hour to spare. I only supersetted 2 exercises instead of 3. Lunges didn't feel too strong either since I was rushing. Time to eat!
 
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