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gokix's summer kickoff!

WED LOG

BBR
70x8
80x8
90x8

Reverse Grip BBR
70x8
80x8
90x8
100x8
110x8 * Attacked the weights!
115x6 * PR Reps
120x4x2 * PR Weight + Reps

Deadlift
120x8x2

One Arm BBR
5 sets of 10

1.5 mile jog

Calves have been crazy sore for 2 days now - I feel like I'm walking around with a limp. Now onto the workout...

First 3 sets of BBR's basically just set me up for Reverse grip rows since that is my stronger lift. 100lbs felt quite heavy at first because I was concentrating on slow & controlled movement. Going into the next set I had to pump myself up if I wanted to push more weight. So I literally attacked the weights this time - they had no idea what had hit them! Hey, whatever it takes right?! 110lbs felt easier in beast mode so I went for 115 and PR'd on reps. Then hit a new PR for 120lbs. Finished off with a few reps of deadlifts as well, but tbh, I was already taxed out and only managed 3 reps for the 2nd set. Stopped there to save energy for more rows and jogging.
 
gokix811 said:
WED LOG

BBR
70x8
80x8
90x8

Reverse Grip BBR
70x8
80x8
90x8
100x8
110x8 * Attacked the weights!
115x6 * PR Reps
120x4x2 * PR Weight + Reps

Deadlift
120x8x2

One Arm BBR
5 sets of 10

1.5 mile jog

Calves have been crazy sore for 2 days now - I feel like I'm walking around with a limp. Now onto the workout...

First 3 sets of BBR's basically just set me up for Reverse grip rows since that is my stronger lift. 100lbs felt quite heavy at first because I was concentrating on slow & controlled movement. Going into the next set I had to pump myself up if I wanted to push more weight. So I literally attacked the weights this time - they had no idea what had hit them! Hey, whatever it takes right?! 110lbs felt easier in beast mode so I went for 115 and PR'd on reps. Then hit a new PR for 120lbs. Finished off with a few reps of deadlifts as well, but tbh, I was already taxed out and only managed 3 reps for the 2nd set. Stopped there to save energy for more rows and jogging.
Click to expand...

It's all about the mindset...good job!
 
THURS LOG

OHP
40x5
45x5
45x5


SEATED DB BENT OVER LAT RAISES
5x10
5x10
5x10
5x10
5x10

DB SIDE LATERAL RAISES
10x10
10x10
10x10

PARTIAL DB LAT RAISES
4 sets of 8

FACE PULLS
3 sets of 10

DB FRONT RAISES
10x10
10x10
10x10
10x10
10x10

ARNOLD PRESS
10x10
10x10
10x10
10x10
10x10


Not a bad work out. Done in less than 50 min. Left knuckle feels sore after standing lat raises, feels really tender to the touch, but hopefully that is just temporary!
 
gokix811 said:
THURS LOG

OHP
40x5
45x5
45x5

SEATED DB BENT OVER LAT RAISES
5x10
5x10
5x10
5x10
5x10

DB SIDE LATERAL RAISES
10x10
10x10
10x10

PARTIAL DB LAT RAISES
4 sets of 8

FACE PULLS
3 sets of 10

DB FRONT RAISES
10x10
10x10
10x10
10x10
10x10

ARNOLD PRESS
10x10
10x10
10x10
10x10
10x10

Not a bad work out. Done in less than 50 min. Left knuckle feels sore after standing lat raises, feels really tender to the touch, but hopefully that is just temporary!
Click to expand...

Probably just stained the tendon. Might want to try doing them with a supinated grip. It will put more tension on your front delt but will alleviate the strain on your knuckle until it recovers. Just a thought. If you have a lat raise machine that allows you to lift with your elbows...that would work too. ;-)
 
1ifeblood said:
Probably just stained the tendon. Might want to try doing them with a supinated grip. It will put more tension on your front delt but will alleviate the strain on your knuckle until it recovers. Just a thought. If you have a lat raise machine that allows you to lift with your elbows...that would work too. ;-)
Click to expand...

Hmm any videos of said exercise using supinated grip?

I started doing rotator cuff exercises prior to shoulders and I can't believe I have been neglecting these for so long!
 
gokix811 said:
Hmm any videos of said exercise using supinated grip?

I started doing rotator cuff exercises prior to shoulders and I can't believe I have been neglecting these for so long!
Click to expand...

Invalid Link Removed

This guy is doing seated supinated grip lat raises. If the URL doesn't work just go to youtube and search for "dumbbell lateral raise supinated grip"
 
SAT LOG

Deadlifts
80x10
100x5
120x5
130x5x5
100x10

RDL
60x15
70x10x10

Swiss Ball Reverse Hypers
2x15

1 mile jog

Short and sweet today.
 
gokix811 said:
SAT LOG

Deadlifts
80x10
100x5
120x5
130x5x5
100x10

RDL
60x15
70x10x10

Swiss Ball Reverse Hypers
2x15

1 mile jog

Short and sweet today.
Click to expand...

That's a killer quickie goki! (see what i did there??)

How fast was your mile??
 
^ lol :)

MON LOG

Squats
60x10
80x10
100x5x5x5x5x5
80x8
60x10

Front Squat
40x12
50x12
60x12
60x12

Cursty Lunge
10x10
10x10
10x10

20 min LISS

Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
 
gokix811 said:
^ lol :)

Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
Click to expand...

i have been doing some westside style squats as of late and while you feel awkward at first, when your hips open up and you get the flexibility at the bottom position the weights go up fast...

Your new avatar looks great!
Dem Traps....
Dem Shoulders...
 
huggy77 said:
i have been doing some westside style squats as of late and while you feel awkward at first, when your hips open up and you get the flexibility at the bottom position the weights go up fast...

Your new avatar looks great!
Dem Traps....
Dem Shoulders...
Click to expand...

Thanks Huggy! :hug: I still think they look small. Just started incorporating shoulder stuff as well so hopefully those catch up :)

West side style as in a wider stance? I can get good depth as well with a wider stance but can't go as heavy. The bar also sits higher on my back.
 
gokix811 said:
Thanks Huggy! :hug: I still think they look small. Just started incorporating shoulder stuff as well so hopefully those catch up :)

West side style as in a wider stance? I can get good depth as well with a wider stance but can't go as heavy. The bar also sits higher on my back.
Click to expand...

The shoulder size will come.

Yeah, i had to drop weight when i started using the wider westside width, but once you get comfy with it the weights starts to really fly up... Be careful squatting at home...
 
gokix811 said:
^ lol :)

MON LOG

Squats
60x10
80x10
100x5x5x5x5x5
80x8
60x10

Front Squat
40x12
50x12
60x12
60x12

Cursty Lunge
10x10
10x10
10x10

20 min LISS

Today's focus was on form > weight. I've found that I can squat more comfortably with a wider stance. Tried a more narrow stance and it just isn't going to happen. Knees were getting worked quite a bit too so didn't finish with many lunges. Also attempted barbell hack squats but grip was an issue and I could not get into the proper position without knocking myself in the butt every time I pulled up.
Click to expand...

I always squat with a wider stance, feels more natural and stable not to mention I'm a lot stronger with a wider stance.
 
WED LOG

40 min walk

OHP
35x5
40x3
45x2
50x1

DB Arm circle rotator cuff exercise (??) Not sure what you call them but it's like a front raise, to the side and down
3x10

DB Bent Over Seated DB Lateral Raise
3x10

DB Seated Lateral Raise (palms faced back)
3x10

DB Partial Lat Raise
3x8

DB Front Raise
3x10


Yesterday was back day and I went with lighter weights. Didn't do any rows over 100lbs and to finish off I threw in 1x10 deadlifts @ 100lbs. Quads were on fiyah from the previous day.
 
gokix811 said:
WED LOG


DB Arm circle rotator cuff exercise (??) Not sure what you call them but it's like a front raise, to the side and down
3x10
Click to expand...


on FIYAH!!!
I start every pressing day with rotator work.... Takes like 5 minutes and gets a lot of blood in the shoulder...
 
THURS LOG

40 min walk
15 min sprints/suicides drills

Had a major drop in energy after I finished sprints. Cardio done!!! :yuck:
 
Distilled Water said:
What's your diet looking like these days, miss?
Click to expand...

Lower carb intake/higher fat on cardio days. Carbs on lifting days usually pre and post workout. Been starting off my mornings with a cup of coffee and tablespoon of coconut oil :)

huggy77 said:
on FIYAH!!!
I start every pressing day with rotator work.... Takes like 5 minutes and gets a lot of blood in the shoulder...
Click to expand...

Heck yeah! My shoulders were burning something fierce after I did those DB rotator cuff arm circles. Forearms and biceps got some indirect work as well. Definitely feeling it today. Pretty intense!
 
FRI - OFF - shoulder issues

SAT LOG

DL
80x10
100x5
120x5
130x3
140x3
150x3 (mixed grip)
160x2
170x1

RDL
70x12x10x10

Swiss Ball Reverse Hypers
BW 2x15

+ Core Work with Stability Ball

40 min walk

Left shoulder has been acting up since doing shoulders a few days ago - sore, cracking, etc. I was worried this would effect deadlifts today and was contemplating on skipping today's workout, but I started warming up with shoulder mobility exercises with the intention of doing light deads if anything. Shoulders still made cracking noises but loosened up enough. Deadlifts felt really strong today. I didn't go in expecting to pull as much as I did. :)
 
MON LOG

BB Reverse Lunge
20x10
30x10
40x10
40x10

Squats
70x10
90x8
110x5x5x5x5x5
90x8
70x6

Front Squat
40x10
50x10
50x10

20 min LISS


Decided to pre-exhaust my legs with some bb lunges first. Not sure if it helped or hindered my squats but it helped to warm up my knees. Squats felt okay today. Some reps felt better than others. Noticed that I rocked a bit coming up on out of the hole on some reps as well.
 
TUES LOG

45 min walk

BBR
60x8
70x8
80x8

Reverse grip bbr
70x8
80x8
90x8
100x8
110x6

Deadlifts
110x5x5x5

DB Rows
3x10

One Arm BBR
3x10
 
WED LOG

40 min walk

OHP
35x3
40x3
45x3
50x3

DB Rotator Cuffs
3x10

DB Seated Lat Raise (palms outward)
3x10

DB Supinated Lat Raise
3x10

DB Partial Lat Raise
3x8

Bent over DB Delt Raise
4x12

Left shoulder has been making clicking/cracking noise lately... more so than the right shoulder. Sometimes it happens when I just raise my shoulder at a certain angle, but I also notice it during shoulder stretches, like shoulder dislocations, and also during some isolation exercises. Not painful, but kind of annoying. The day before when doing light db rows my right shoulder was fine, but left shoulder kept making clicking noises even with a light weight dumbbell. Could it be that my left side is just naturally weaker than my right? Maybe I need to do more shoulders stretches? I recently picked up a resistance band but haven't used it yet.
 
gokix811 said:
WED LOG

40 min walk

OHP
35x3
40x3
45x3
50x3

DB Rotator Cuffs
3x10

DB Seated Lat Raise (palms outward)
3x10

DB Supinated Lat Raise
3x10

DB Partial Lat Raise
3x8

Bent over DB Delt Raise
4x12

Left shoulder has been making clicking/cracking noise lately... more so than the right shoulder. Sometimes it happens when I just raise my shoulder at a certain angle, but I also notice it during shoulder stretches, like shoulder dislocations, and also during some isolation exercises. Not painful, but kind of annoying. The day before when doing light db rows my right shoulder was fine, but left shoulder kept making clicking noises even with a light weight dumbbell. Could it be that my left side is just naturally weaker than my right? Maybe I need to do more shoulders stretches? I recently picked up a resistance band but haven't used it yet.
Click to expand...

Usually if your right handed, your right side will be stronger re connective tissues due to the fact that they are utilized more often. You need to do some internal and external rotations prior to any shoulder or chest work.
How's your deadlifting program going??
 
gokix811 said:
Taken this morning. I think I can start to see some lats in there??

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80138"/>
Click to expand...

Got a nice hourglass shape going there. Looking good!
 
Lukef2000 said:
Usually if your right handed, your right side will be stronger re connective tissues due to the fact that they are utilized more often. You need to do some internal and external rotations prior to any shoulder or chest work.
How's your deadlifting program going??
Click to expand...

Yes I do! I picked up a resistance band and used it last night before chest workout. I could tell it helped quite a bit. I don't know if I told you yet, but I was aiming for a 200lb deadlift and hit that a few months back. Felt good, man. :)
 
gokix811 said:
Thank ya :) Been hitting my back hard. Very interested to see how it looks once the weight drops.
Click to expand...

It looks like you're cutting bf nicely. Just keep doing what you're doing. :-)
 
SAT LOG

[SOTD]: Lana Del Rey - Summertime Sadness (Cedric Gervais Vocal Down Mix)
Invalid Link Removed


Sick beat. Been on my replay for a while now.


Deadlifts
80x5
100x5
120x5
130x3
140x3
150x2
160x1

RDL
70x10
80x10
90x10
100x10

Swiss Ball Reverse Hypers
2x15

30 min walk
 
gokix811 said:
Lower carb intake/higher fat on cardio days. Carbs on lifting days usually pre and post workout. Been starting off my mornings with a cup of coffee and tablespoon of coconut oil :)
Click to expand...

Nice! I also start my mornings the same! I have some Donut Shop Coconut Mocha Keurigs I add mine too, it's unreal.
 
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