gokix's summer kickoff!

WED LOG

BBR
70x10
80x10
90x8
90x4

Reverse Grip BBR
60x10
70x10
80x10

DL
100x5
120x4
140x1

Meadow Rows
2x10

One Arm Barbell Rows
3x10

BB Calf Raises
50x15
60x15


Great back workout today. If I had to choose back day would be my fav day! Added a few light deadlifts in as well because I already had a great pump going. Also trained calves because why not and I haven't done them in a while. :)
 
Cot damn woman! You'll be stocked up for a while! LOL! I've only tried the cinnabun trutein and that was basically amazing.

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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SAT LOG

BB Squat
120x5
120x5
125x6
125x6
130x5
130x5
140x4

Reverse BB Lunges
20x10
20x10

Bulgarian Lunge
2x10

Light ab work


SUN LOG

35 min treadmill
Light ab workout


My quads and butt are effectively sore after squats yesterday. Still taking it easy with the weight, and don't plan on going too heavy any time soon. I have to make sure to stretch EVERYTHING before attempting to squat. Better to take a cautious approach than to mess something up or exacerbate any nagging issues. If I can go somewhat heavy and feel like I am still getting in a good workout then that's a win for me.
 
gokix811 said:
SAT LOG

My quads and butt are effectively sore after squats yesterday. Still taking it easy with the weight, and don't plan on going too heavy any time soon. I have to make sure to stretch EVERYTHING before attempting to squat. Better to take a cautious approach than to mess something up or exacerbate any nagging issues. If I can go somewhat heavy and feel like I am still getting in a good workout then that's a win for me.
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plus your focusing more on deadlifts now too right?

might be dime for a de-load week...
 
Miss Q said:
Protein powder mixed with what?
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This is a variation of a protein frosting recipe I found:

1 scoop protein powder of choice
2-3 packets Stevia
4 oz. FF cream cheese
Splash of almond milk

1 tbsp PB2 (opt.)
1 tbsp cinnamon (opt.)
1 tbsp vanilla syrup (opt.)

Mix until you get a frosting like consistency. Add another splash of almond milk if needed. I use the optional ingredients also if I have them on hand, makes it taste even better! I top it off with blueberries and nuts and eat it as is!

This has been my go to post-wo snack lately.

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TUES LOG

BBR
70x10
75x8
80x8
85x7

Reverse BBR
65x10
70x8
75x8
80x8

Meadow Rows
2x10

One Arm BBR Rows
2x10
1x8

BBR Calf Raises
70x15
80x15
95x15

Light Ab Work
 
gokix811 said:
Yes, I was focusing on getting a deadlift PR for a few weeks. This week I will probably switch it up to de-load/SUMO style. :)
Click to expand...

take a week, put all your loads at about 70 percent of what they currently are... You will give your muscles and CNS a break!
 
gokix811 said:
This is a variation of a protein frosting recipe I found:

1 scoop protein powder of choice
2-3 packets Stevia
4 oz. FF cream cheese
Splash of almond milk

1 tbsp PB2 (opt.)
1 tbsp cinnamon (opt.)
1 tbsp vanilla syrup (opt.)

Mix until you get a frosting like consistency. Add another splash of almond milk if needed. I use the optional ingredients also if I have them on hand, makes it taste even better! I top it off with blueberries and nuts and eat it as is!

This has been my go to post-wo snack lately.

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Click to expand...

FOOD PORN!!! Sexy looking dish, lol!
 
3-20

SUMO DL
110x6
130x6
150x6
150x6
170x1

OHP
40x5
45x5
48x3

RDL
70x10
80x10
90x10

Good Mornings
45x10
45x10

Swiss Ball Reverse Hypers
2x10


Decent workout today. Haven't done OHP in a while so those took some getting used to! And my grip for Deadlifts def needs to be worked on. 4th set in and the bar kept slipping even with mixed grip so that totally messed up my groove.
 
gokix811 said:
3-20

SUMO DL
110x6
130x6
150x6
150x6
170x1

OHP
40x5
45x5
48x3

RDL
70x10
80x10
90x10

Good Mornings
45x10
45x10

Swiss Ball Reverse Hypers
2x10

Decent workout today. Haven't done OHP in a while so those took some getting used to! And my grip for Deadlifts def needs to be worked on. 4th set in and the bar kept slipping even with mixed grip so that totally messed up my groove.
Click to expand...

If your having problems with grip when pyramiding up in weight on deads you could try reverse pyramid style. Warm up then go to your heaviest weight for a certain rep range an then decrease weight in the latter sets to stay in the target rep range.
 
SAT LOG

[SOTD] Queen - I want it all
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DB Floor Press
18x12
22x10
22x10
22x10

DB Floor Fly
18x10
18x10
18x10
18x10

DB Lying Tricep Extensions
18x10
18x10
18x8

Dips
10,4

DB Front into Side Raises
2x10

Light Ab Work


Walked around all day yesterday so today I decided to hit chest instead of squats. After tricep extensions my tri's were shaking. Then I attempted dips but those were rough on my wrists and shoulders. I stopped after 2 sets and finished with DB raises and abs.
 
MON LOG

DL
100x5
120x5
140x5
150x3
160x2
170x1
110x10

RDL
70x10
70x10
80x10
90x10

Good Morning
40x10
50x10
50x10

Swiss Ball Reverse Hypers
2x15

Light Core Work
 
THURS LOG

BB Rows
60x8
70x8
70x8
80x8

Reverse Grip BB Rows
60x8
70x8
80x8
90x8
100x5
110x4** PR

DL
110x8
120x5
140x4
160x1

One Arm BB Rows
2x10

Light Ab Work + 15 min cardio

I've not lifted weights since Monday because I've been battling a head cold. People germs >.< I jogged on Tuesday and took Wednesday off. I wasn't planning on going heavy today since my energy levels were waaay down at the start of the workout. Warming up even had me winded. The the first few sets of bb rows had me even more exhausted. However, once I switched over to reverse grip my energy ramped up and I was able to hit on new PR!! Felt damn good. :)
 
Hey, there's more pics of food than the OP...wudupwidat? ;-) j/k kix, the grub does look rather tasty though! Keep up the good work! I'm interested to see what's yet to come.
 
MON LOG

BB Squats
90x5
90x5 rest pause
110x5x2x6x5
120x5
125x5x3

BB Lunges
20x10
40x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
1x10

Core work

Squats are usually hit or miss with me. Today was a bit of a miss. Weights felt heavy when they shouldn't have and also had issues with getting into the correct squat position.
 
TUES LOG

OHP
35x5
40x5
45x5
45x5
50x3

Seated DB Lateral Raise
3x12

DB Side Lateral Raise
4x12x12x12x15

DB Front Raises
3x12

Arnold Press
3x10
 
WED LOG

15 min treadmill

Reverse Grip BBR
75x8
85x8
90x8
80x10

BBR
70x8
80x8
70x12
70x12

Meadow Rows 1x10

One Arm BBR 4x10

Deadlifts 2x10 (light)

15 min treadmill


Biceps sore from shoulder's yesterday so had to go lighter on reverse grip bbr because I could really feel it there. Also, my right shoulder kept clicking on conventional bbr so I kept that light as well and just hit higher reps. Maybe should have spaced it out so I could get a day in between shoulders and back.
 
huggy77 said:
How are u feeling? Whats the diet (macros) and supplement situation look like.
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Diet is lower in carbs. I'm trying to up the cardio so I can keep it at 1600-1700 on lifting days. Supplements are pretty basic! Fish oil, multi, whey, and pre-wo, but only on days when I need that extra push! :)
 
MON LOG

30 min cardio

Squats
70x10x10
90x5 rest pause
90x5x10
110x5x5x5
120x5
125x5x6

BB Lunges
40x10
50x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
1x10

Light Core Work
 
TUES LOG

30 min cardio

BBR
60x12
75x8
85x8
95x6

Reverse Grip BBR
60x12
70x8
80x8
90x8
100x8
110x6 * PR for reps
115x3 * PR

One Arm BBR Rows
5x10


PR for Reverse Grips :)
 
Dropping in to say nice work,keep it going!
 
gokix811 said:
Yo Mack. Took my Focus XT sample (Pink Lemonade)today pre-wo and hit a PR as you probably saw. Will post up a review later tonight - I didn't forget!

Oh and thank you!! :)
Click to expand...
You are tha man ;)
 
WED LOG

OHP
40x5
45x5
50x4
50x3
53x1

SEATED DB LAT RAISES
5x10
5x10
5x10
5x10
5x10
5x7

DB SIDE LATERAL RAISES
5x10
10x10
10x10
10x10
10x10

DB FRONT RAISES
10x12
10x12
10x12
10x12
10x12

ARNOLD PRESS
10x10
10x10
10x10
10x10
10x10 superset w/hammer curls to failure
 
FRI LOG

Deadlifts
80x10x10
100x5x5
120x5
130x5

RDL
60x10
70x10
80x10

GM
40x10
50x10

Swiss Ball Reverse Hypers
2x15
 
SAT LOG

BBR
60x12x12
70x12

Reverse Grip BBR
60x15x15
70x15

One Arm Barbell Rows
2x10

Incline DB Press 3x10

Incline DB Flies 3x10

DB Floor Press 3x10

DB External/Internal Rotator Cuff Rotations
 
You've got some good volume going on there. And congrats on hitting your deadlift goal! Increasing deads is always my goto indicator as to how well I'm progressing.
 
gokix811 said:
Yes! Set for 200x1. Hit it last month, thanks for asking! Also hit a barbell row PR about a week ago! :-)
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thats awesome congrats and keep it up. very motivational, im losing the weight now and started 2 weeks ago and reading through some of your stuff is great
 
MON LOG

30 min cardio

Squat
60x10
80x10
100x5x5x5x5x5
120x2x2
90x10

Curtsy Lunges
10x10
10x10
10x10

Barbell Reverse Lunge
20x10

Bulgarian Lunge
BWx10

+ Core work

Felt like I had better form on my squats today. On the other hand, I didn't have very much gas in me for the last few sets after cardio just a few hours earlier. Knees felt very tender as well after jogging and box jumps so I kept lunges light and just finished my workout with a set of those.
 
Monsta65 said:
thats awesome congrats and keep it up. very motivational, im losing the weight now and started 2 weeks ago and reading through some of your stuff is great
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Hey Monsta! You keep up the great work as well! Keep that positive mindset and you will get very far my friend :)
 
gokix811 said:
Thanks life! I like to challenge myself now and then too. :)
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That's the beautiful thing about weight lifting...you always get to set new goals and then work hard to achieve them!
 
IN!!!
...late but still here!

looks like your killing it
but thats nothing new!
 
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