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gokix's summer kickoff!

Lukef2000 said:
Still killing it in here kix :) I can't do deadlifts last. I like to move as much as I can and I'm pretty burnt out by my last exercise! It's too humbling too! Lol
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Haha yeah it wasn't planned but I haven't done conventional deads in a few weeks and wanted to give it a go. :)

Today was a spontaneous trip snowboarding! Super fun for my first time..but I am going to be bruised and battered tomorrow!!
 
WED LOG

Inverted Rows (modified)
10,6,5

BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

Meadow Rows
2x10

One Arm Barbell Rows
2x10

DB Floor Press
18x12
18x12
18x12

DB Floor Fly
18x10
18x10
18x10

3 days off and I am back at it with an awesome back workout. Didn't lose too much strength but I did take it a bit easy today considering my biceps and wrist are still a bit sore from the weekend. I felt the soreness is my right bicep during barbell rows. Tried other row variations today as well to switch it up. I really notice my lats growing a bit when my arms are lifted which is super exciting for me! Will have to take pics soon to compare.

I want to hit legs tomorrow but my knees are bruised up pretty badly still, so it will depend on how I feel tomorrow.
 
MON LOG

[SOTD]: True Tiger - Big Love (feat. Maiday) (Haze Remix)
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Inverted Rows (modified)
13,6

BBR
52x10
62x10
62x10

Reverse Grip BBR
52x10
52x10
52x10

Meadow Rows
3x10

One Arm Barbell Rows
2x10

DB Floor Press
18x12
18x12
18x12

DB Floor Fly
18x10
18x10
18x10

20 min liss

Have really been enjoying back day since noticing progress in my lats and upper back. Now if only my hammies would heal up already. Haven't trained legs since last Wednesday and hammies are STILL sore despite foam rolling and stretching daily. I'm usually healed up in ~3 days to hit legs again but it's nearly been a week.
 
WED LOG

OHP
40x5
45x5
50x3

Barbell Reverse Lunge
45x10
50x10
50x10
50x10

DB Lateral Lunge
30x10
30x10
30x10

DB Curtsy Lunge
15x10
15x10
15x10

DB Sumo Squat
20x15
40x15
40x15


Nearly a week has passed since I have done legs. Felt good but also very challenging since anytime I take an unexpected break like that I'm not nearly as strong, but at least my hammies are healing up.
 
TUES LOG

DL
warmup:
70x10
90x10
110x10

working sets:
130x5
150x1
165x1
180x1** PR
195x1** PR

Single Leg DB RDL (l + r)
BWx10
20x10
20x10

Good Morning (wide stance)
40x10
40x10
40x10

Swiss Ball Reverse Hyperextensions
3x10



I had a very nice carb up this weekend and it def helped me reach a new deadlift PR today. I was feeling really good with the 180lb PR and wanted to try for one more, but I psyched myself out!! I took the safe route and attempted 195... once I pulled 195lb and finished I knew I should've added the extra 5lbs for 200. Damn!! I'm quite happy but mad at myself at the same time, lol. Anyway it was a great motivation boost and I really want to join the 200+ club. Afterwards I could barely grip the 20lb dumbbell for rdl's. :)
 
195is insane for a lady. Well done

-Chris
EBF Rep
Mobile App
 
FRI LOG

DB Seated Press
12x10
12x10
12x10

BB Reverse Lunge
40x10
40x10
50x10

BB Side Lunge
30x10
30x10

DB Curtsy Lunge
12x10
12x10

DB Sumo Squat
40x12
40x12
40x12

Bulgarian Lunge
BWx10


Struggled a bit with this workout. Didn't get much sleep either so I'm sure that didn't help. Finished my workout with some barbell (20lb) back squats. I was feeling it in my hips some, but was able to hit just below parallel once I put some plates under my heels to balance out the weight. That and lots and lots of stretching beforehand. Today I switched OHP for DB press just to try it out. Shoulders kept clicking so def need to be mindful of that next time.
 
MON LOG

Deadlifts
90x10
120x5
140x3
160x2
175x2

Speed Deadlifts
140x8x3


RDL
80x10
80x10
80x10

Wide Stance Good Morning
40x8
40x8
40x8

Swiss Ball Reverse Hyperextensions
2x10


Today I started to experiment with the Coan/Phillipi 10 week deadlift program. It is long and brutal! This program includes barbell rows on the same day as deads but I've decided to keep barbell rows on their own days since I already hit them twice a week. In 10 weeks I hope to increase my deadlift to 230x1. Anyone else run this before or know of a different program that would be better suited for someone in my position? Would love to hear any feedback :)
 
Took some measurements today with a new digital body tape measure.

Chest: 34.9
Waist: 28.6
Hips: 37.9

Bicep (L): 12.7
Bicep (R): 12.9

Thigh (L): 24.2
Thigh (R): 24.3

Calf (L): 15.8
Calf (R): 16.2

Neck: 15.3
 
Keep up the great work! I am still here, just quietly observing..
I love changing up my routine too... It's a good way to keep a balance and over fitness!
 
MON LOG

DL
165x4
165x3
165x3

RDL
60x10
60x10
60x10

Wide Stance GM
40x10
40x10
40x10

Swiss Ball Reverse Hypers
3x10

New Deadlift program based off of 5/3/1. First week was today and I haven't done much more than 1-2 reps for heavy deads at this weight so this should be challenging. Messed up though because I thought I was supposed to do 5 sets, but I had it backwards. Don't think it made too much of a difference because I was pretty much spent after 3. As per suggested, I think I will work in 5lb intervals to work up to the max weight for the working sets. Hope to be conditioned enough in 2 weeks to pull off 5 x 1! Wonder if I should include some rack pull work but that does seem a bit like overkill?

TUES LOG

45 min LISS

Trying to find new material to listen to while I'm on the treadmill to make it go by quicker. Today was a bunch of Ted Talks. Any other suggestions out there? :)
 
Miss Q said:
I like that idea as well huggy!!

Hi Gokix!!:arms:
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sawa3 said:
Keep up the great work! I am still here, just quietly observing..
I love changing up my routine too... It's a good way to keep a balance and over fitness!
Click to expand...

huggy77 said:
i love that your switch up your programs. So many people get locked in...
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I get bored after a few weeks and it def helps to break up the monotony :) What programs are you guys running now?
 
This is somehow not showing in my notifications,so resubbed :D
 
FRI LOG

Squats
90x5
110x5
130x5
140x3
150x1
90x10
90x8

BB Reverse Lunges
40x10
40x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
2x10

Mountain Climbers
3x30 sec
 
MON LOG

DL
warmup:
60x3
90x2
110x2

130x2
150x2
160x1
180x1
200x1 **PR
180x1
160x1
110x5

RDL
60x10
70x10
70x10

GM
40x10
40x10

Swiss Ball Rev. Hypers
2x15

Mtn. Climbers
3x30sec


Carb up day on Sunday. Made some yummy protein brownies and had some protein cheesecake as well. Went into protein coma shortly after that lol. Today I hit it a new PR!!! Didn't fatigue myself with too many warm up sets. Pull went smoothly, but had a bit of struggle with the lockout. That's def a weak point that needs to be worked on.
 
Distilled Water said:
PR's & carb ups?!?!? You're livin the dream!
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gokix811 said:
MON LOG

DL
warmup:
60x3
90x2
110x2

130x2
150x2
160x1
180x1
200x1 **PR
180x1
160x1
110x5

RDL
60x10
70x10
70x10

GM
40x10
40x10

Swiss Ball Rev. Hypers
2x15

Mtn. Climbers
3x30sec


Carb up day on Sunday. Made some yummy protein brownies and had some protein cheesecake as well. Went into protein coma shortly after that lol. Today I hit it a new PR!!! Didn't fatigue myself with too many warm up sets. Pull went smoothly, but had a bit of struggle with the lockout. That's def a weak point that needs to be worked on.
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As i have gotten older my warm up sets have gotten less and less reps... Litterally just look at them as a means of getting blood in that muscle so the "work" goes smooth.
 
gokix811 said:
I get bored after a few weeks and it def helps to break up the monotony :) What programs are you guys running now?
Click to expand...

I'm running my own program right now. Playing with different things since I just got my nasm CPT certification. Trying to make sure I'm not an idiot. :)
Keep up the hard work
 
gokix811 said:
MON LOG
Carb up day on Sunday. Made some yummy protein brownies and had some protein cheesecake as well. Went into protein coma shortly after that lol. Today I hit it a new PR!!! Didn't fatigue myself with too many warm up sets. Pull went smoothly, but had a bit of struggle with the lockout. That's def a weak point that needs to be worked on.
Click to expand...

Next time pls post some pics... I want to see good looking healthy food... My chicken always looks the same...
 
THURS LOG

BBR
70x8
80x8
90x8 **PR
100x2 ** PR

Reverse Grip BBR
70x8
80x8
90x6** PR

Meadow Rows
2x8

One Arm Barbell Rows
2x8

DB Floor Press
22x10
22x10
22x10

DB Floor Fly
18x10
18x10

Killed rows today, and even hit some PR's! Seems like 8 was the magic number today! I think I could've pulled more on reverse grip but the bar kept sliding down to my fingers when I deadlifted it off the ground. Hit a partial 3rd rep for 100lbs on bb rows so I didn't count that one. Overall this was a kick ass workout. Feel so much stronger with carbs pre-workout. :)
 
My post workout meal for Huggy :) Trutein protein pancakes with naners, blueberries and SF syrup!

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Miss Q said:
Nice w/out's girly!!! Hope ur having a great weekend!!
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Thanks chica!!! Hitting a few PR's lately which I'm super excited about! Hope you are having a great week too! :)

Distilled Water said:
PR's & carb ups?!?!? You're livin the dream!
Click to expand...

Yeah buddayyyyy!

sawa3 said:
I'm running my own program right now. Playing with different things since I just got my nasm CPT certification. Trying to make sure I'm not an idiot. :)
Keep up the hard work
Click to expand...

Nice! I find that there is no one size fits all program. What works for one person might not work for another. Grats on the cert! You're def a smart cookie!

Lukef2000 said:
Haha yep there's only so many times you can cook chicken and rice before it all looks the same!!
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I've been eating chicken and rice almost every night this week! Steaming jasmine rice is one of the things I crave during low carb weeks. :)
 
Distilled Water said:
How you makin them pancakes, ma'am?
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Fairly easy! Kinda like your protein cakes but no oats to minimize carbs and they still taste good to me. I find that the Trutein Cinnabun protein blend has made the tastiest cakes. Here's the recipe for 1 pancake:

1 full scoop protein
1 tbsp ground cinnamon (optional)
1 tbsp baking powder
1/4 cup egg substitute
1 - 2 tbsp stevia sweetner (I use 2)
Water (add as needed)

Stir, cook, nom nom!
 
Today's brekkie - scrambled egg substitute, bacon, cubed ham, broccoli, onions, green peppers, chicken breast and a side of kim chi!

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gokix811 said:
Today's brekkie - scrambled egg substitute, bacon, cubed ham, broccoli, onions, green peppers, chicken breast and a side of kim chi!

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Click to expand...

looks great...

I am currently eating a Bison wrap from an awesome place called the fist station (Invalid Link Removed) and is tastey as well...
 
FRI LOG


Squats
90x5
110x5
130x1
145x1
160x1
**attempted 175 but failed both times ** :(

BB Reverse Lunges
40x10
40x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
1x10

Mountain Climbers
2x30 sec

Trying to take advantage of the increased carb intake this week. Decent work out today. Squat is up +10lbs from last week from 150 -> 160. Attempted 175 twice but failed. Felt strong coming out of the hole both times but my chest would cave in as soon as I pushed up and then gravity just took over! Gr!!!!!!!
 
Dropping in to say keep up the good work,looking good in here!
 
gokix811 said:
yes ma'am!
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LOL!! I'm getting ready to put in an order from True Nutrition this weekend!! Thinking about Birthday Cake, PB Chocolate, Orange/Choc, and Straweberries and Creme. I'm ordering the Whey and my brother wants the pea protein. GoKix- have you tried it?
 
gokix811 said:
FRI LOG

Squats
90x5
110x5
130x1
145x1
160x1
**attempted 175 but failed both times ** :(

BB Reverse Lunges
40x10
40x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
1x10

Mountain Climbers
2x30 sec

Trying to take advantage of the increased carb intake this week. Decent work out today. Squat is up +10lbs from last week from 150 -> 160. Attempted 175 twice but failed. Felt strong coming out of the hole both times but my chest would cave in as soon as I pushed up and then gravity just took over! Gr!!!!!!!
Click to expand...

Its amazing what some clean carbs can do for your strength
 
Miss Q said:
LOL!! I'm getting ready to put in an order from True Nutrition this weekend!! Thinking about Birthday Cake, PB Chocolate, Orange/Choc, and Straweberries and Creme. I'm ordering the Whey and my brother wants the pea protein. GoKix- have you tried it?
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i am a tad too excited over my cinnabun protein delivery.....
 
huggy77 said:
i am a tad too excited over my cinnabun protein delivery.....
Click to expand...


Cinnabun protein sounds exciting to me too, and I can't wait to get my order in!!!

I purchased the following flavors in 2 lbs bags - Van Birthday Cake, Cinnabun, Choc PButter Cup, Pbutter, Lemon Meringue Pie, Orange Creamsicle, Mocha, Choc Orange, and Strawberry Cheesecake!!!! I am shaking just thinking about it!! :nervous:
 
Miss Q said:
Cinnabun protein sounds exciting to me too, and I can't wait to get my order in!!!

I purchased the following flavors in 2 lbs bags - Van Birthday Cake, Cinnabun, Choc PButter Cup, Pbutter, Lemon Meringue Pie, Orange Creamsicle, Mocha, Choc Orange, and Strawberry Cheesecake!!!! I am shaking just thinking about it!! :nervous:
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That's a lot of protein powder....
 
Miss Q said:
Cinnabun protein sounds exciting to me too, and I can't wait to get my order in!!!

I purchased the following flavors in 2 lbs bags - Van Birthday Cake, Cinnabun, Choc PButter Cup, Pbutter, Lemon Meringue Pie, Orange Creamsicle, Mocha, Choc Orange, and Strawberry Cheesecake!!!! I am shaking just thinking about it!! :nervous:
Click to expand...

Blender party at Miss Q's, bring the fruit, she will supply the protein!
 
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