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gokix's summer kickoff!

gokix811 said:
MON LOG

[SOTD]: Sidney Samson - Get Low (REMIX)
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Front Squats
45x8
60x3
70x3
90x3
100x3
110x3 (80% RM)
110x3
110x3
110x3

+drop set
80x10
70x8
60x10
45x12

BB pause squats (3 sec count)
45x5
60x5
70x3

BB back squats
70x5
90x5
110x3

DB Single Legged RDL
20x10
25x10
30x8

100 walking lunges

Yeah, so I'm pretty sure I won't be able to walk tomorrow after all those squats. Putting yesterday's carb up to good use! Front squats have helped me tremendously when I transition into back squats. It's a good reminder for me to keep my torso and chest more upright and not to cheat/good morning the weight up. Still not going super heavy on those but I can definitely feel where I've improved. Really proud of myself for finishing with lunges. I told myself I'd stop at 50, then just 10 more, until I hit 100. :)
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Hell to the yeah!!! You're an animal!!

gokix811 said:
Best gift I could give myself is the gift of health. A year older today and getting stronger every day. :)
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Happy birthday!!
 
gokix811 said:
MON LOG

[SOTD]: Sidney Samson - Get Low (REMIX)
Invalid Link Removed

Front Squats
45x8
60x3
70x3
90x3
100x3
110x3 (80% RM)
110x3
110x3
110x3

+drop set
80x10
70x8
60x10
45x12

BB pause squats (3 sec count)
45x5
60x5
70x3

BB back squats
70x5
90x5
110x3

DB Single Legged RDL
20x10
25x10
30x8

100 walking lunges

Yeah, so I'm pretty sure I won't be able to walk tomorrow after all those squats. Putting yesterday's carb up to good use! Front squats have helped me tremendously when I transition into back squats. It's a good reminder for me to keep my torso and chest more upright and not to cheat/good morning the weight up. Still not going super heavy on those but I can definitely feel where I've improved. Really proud of myself for finishing with lunges. I told myself I'd stop at 50, then just 10 more, until I hit 100. :)
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image-930482129.jpg
 
WED LOG

AM: 30 min walk

PM:

Sumo DL

warm up:
70x6
100x3
130x3

working:
160x3
165x3
165x3
165x3
170x3
175x3

SLDL
90x10
110x5
110x5

Pendlay Row
30x8
50x8
70x6
80x4

Planks
3x30sec
Side Plank
1x30 sec

I think I need to drop the weight on sumo just a tad and focus more on my form. The 1st pull of every set feels easy but the reps following just feel off and like I am using too much of my lower back. I was interrupted halfway through my workout and when it was time for SLDL my hammies felt gassed out. Rest of the workout felt like I was just going through the motions. 4 ALC+CLA taken today and some cold BCAA's tonight. My hammies are going to be sore tomorrow.
 
gokix811 said:
WED LOG

AM: 30 min walk

PM:

Sumo DL

warm up:
70x6
100x3
130x3

working:
160x3
165x3
165x3
165x3
170x3
175x3

SLDL
90x10
110x5
110x5

Pendlay Row
30x8
50x8
70x6
80x4

Planks
3x30sec
Side Plank
1x30 sec

I think I need to drop the weight on sumo just a tad and focus more on my form. The 1st pull of every set feels easy but the reps following just feel off and like I am using too much of my lower back. I was interrupted halfway through my workout and when it was time for SLDL my hammies felt gassed out. Rest of the workout felt like I was just going through the motions. 4 ALC+CLA taken today and some cold BCAA's tonight. My hammies are going to be sore tomorrow.
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Post a video or feel free to PM me a link to video of your deads to assess form. Need a side view.
 
TIme for me to pop in and recommend a product for your longer workouts... Been messing with IForce nutrition's Compete, it is AMAZING... Its just a per-iworkout powder but you will be able to really extend workouts and intensity later in the workout..
 
huggy77 said:
TIme for me to pop in and recommend a product for your longer workouts... Been messing with IForce nutrition's Compete, it is AMAZING... Its just a per-iworkout powder but you will be able to really extend workouts and intensity later in the workout..
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Oh, I know lol. I bought a tub last year. It's good stuff and tastes really good too. I've heard good things about stacking Hemavol+Compete, but haven't tried that combo. Thanks for the suggestion and for popping in hun. How are the battle ropes treating ya? :)

LizKing531 said:
Happy be-lated birthday to ya gokix!
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Thank you! :)
 
happy bday....

Moved battle ropes off of leg day because my weakspot in my squat is actually my upper back supporting the weight. Actually, no more cardio on squat day...

Been doing am cardion M (bike sprints) T(ropes) W(legs -off) Th(ropes) F(bike sprints) - feels like a great combo.... Still hitting weights 5 nights a week....

Taking hemavol too, but i cannot get a feel for it yet....
 
huggy77 said:
happy bday....

Moved battle ropes off of leg day because my weakspot in my squat is actually my upper back supporting the weight. Actually, no more cardio on squat day...

Been doing am cardion M (bike sprints) T(ropes) W(legs -off) Th(ropes) F(bike sprints) - feels like a great combo.... Still hitting weights 5 nights a week....

Taking hemavol too, but i cannot get a feel for it yet....
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Thank ya :)

Same here. I don't do hiit or any long durations of cardio on heavy squat days because my lifts will suck! Let me know if you get a feel for it :p I just picked up OxyElite Chocolate Protein BOGO, 2lb tubs. I like it, so I think you'd like it. :)
 
gokix811 said:
Oh, I know lol. I bought a tub last year. It's good stuff and tastes really good too. I've heard good things about stacking Hemavol+Compete, but haven't tried that combo. Thanks for the suggestion and for popping in hun. How are the battle ropes treating ya? :)



Thank you! :)
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you know girl.... I could maybe see about u getting an opp to test drive it.... :)
 
xR1pp3Rx said:
you know girl.... I could maybe see about u getting an opp to test drive it.... :)
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Haha is that what your crystal ball says? ;) I'm in the middle of a log right now, but you know I appreciate you thinking of me! Repping for IFORCE these days? Nice!
 
kix, let me know if this happens to you... When i take my hemavol and compete my hat tends to rotate a bit off center... Next thing you know i am rocking my hat Dusyt Hanshaw style!!!!
 
my crystal ball is cloudy with out u in it! :07: make sure you find me when the smoke clears so we can see about you getting a sample or two.. you like my new uniform!? thanx.. I do too, very happy to be with such a great company!>
 
huggy77 said:
kix, let me know if this happens to you... When i take my hemavol and compete my hat tends to rotate a bit off center... Next thing you know i am rocking my hat Dusyt Hanshaw style!!!!
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I had to look up Dusty Hanshaw style, lol. Can you imagine if we did a dual log? ;)
 
xR1pp3Rx said:
my crystal ball is cloudy with out u in it! :07: make sure you find me when the smoke clears so we can see about you getting a sample or two.. you like my new uniform!? thanx.. I do too, very happy to be with such a great company!>
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Will do :) And the uniform looks good on ya! *imagining boxer briefs with the words iForce written on the butt*
 
gokix811 said:
Just sit there and look good. :)

Walked tonight for 1/2 hour. Audio selection was Super Human Radio's episode: Look Great Naked. Looking forward to the 2nd hour with guest, Kelly Starret!!
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i am just going to sit here and look pretty than....

We need new muscle college radio with the honorable prophets Dr. Layne Norton and Dr. Jacob Wilson
 
huggy77 said:
i am just going to sit here and look pretty than....

We need new muscle college radio with the honorable prophets Dr. Layne Norton and Dr. Jacob Wilson
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Yup! Has Layne come out with any new ones lately? I have not been checking. I was scrolling through SHR to find something interesting to listen to. Have you listened to that PC, huggy?
 
I always forget about the super human radio shows - going to download a couple now - I've been geeking out on Joe Rogan podcasts lately & it would be nice (& probably healthy) to get a change of pace.....
 
LizKing531 said:
I always forget about the super human radio shows - going to download a couple now - I've been geeking out on Joe Rogan podcasts lately & it would be nice (& probably healthy) to get a change of pace.....
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I have listened to a few shows, depending on what the subject is. I tried listening to Joe but it's like every other word is a curse word. :p
 
SAT LOG

Circuit w/emphasis on shoulders:

Circuit 1:

4 set circuit // 30 sec rest between each exercise // 1 min rest between each set

a) BB Push Press 12,12,12,12
b) DB Single Arm Lat raise 12,12,12,12
c) DB Bent over delt raise 12,12,12,12
d) DB 6 ways 10,10,10,10

Circuit 2:

3 set circuit // 30 second between each exercise // 1 min rest between each set

a) DB Swings 15,15,15
b) BB Reverse Lunge 12,12,12
c) Knee Push ups 12,12,12
d) DB Tricep Ext 10,10,10
e) Jumping Jacks - 30 seconds

Total time: 50 minutes

Pushed yesterday's workout to today. Wanted something easier on the legs (specifically hammies) and lower back, but still a full body workout. Rest day tomorrow! This week I have been experiencing some DOMS a day or two after my heavy workouts, but that is taking into consideration that I have been hitting my legs harder than ever.
 
gokix811 said:
SAT LOG

Circuit w/emphasis on shoulders:

Circuit 1:

4 set circuit // 30 sec rest between each exercise // 1 min rest between each set

a) BB Push Press 12,12,12,12
b) DB Single Arm Lat raise 12,12,12,12
c) DB Bent over delt raise 12,12,12,12
d) DB 6 ways 10,10,10,10

Circuit 2:

3 set circuit // 30 second between each exercise // 1 min rest between each set

a) DB Swings 15,15,15
b) BB Reverse Lunge 12,12,12
c) Knee Push ups 12,12,12
d) DB Tricep Ext 10,10,10
e) Jumping Jacks - 30 seconds

Total time: 50 minutes

Pushed yesterday's workout to today. Wanted something easier on the legs (specifically hammies) and lower back, but still a full body workout. Rest day tomorrow! This week I have been experiencing some DOMS a day or two after my heavy workouts, but that is taking into consideration that I have been hitting my legs harder than ever.
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Circuit training can get intense. I used to do some barbell complexes for time. Holy crap. Lol :)
 
gokix811 said:
Don't give me any ideas! ;)
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Lol now I have to!

Deadlift-hang clean-push press-back squat-push press [repeat]

Try to do 3 rounds in <=12mins

First round is easy, third round is hell.
 
TheSwanks said:
Lol now I have to!

Deadlift-hang clean-push press-back squat-push press [repeat]

Try to do 3 rounds in <=12mins

First round is easy, third round is hell.
Click to expand...

I missed the part where you rest between sets or do you not do that? You should just program my workouts from now on :p
 
gokix811 said:
I missed the part where you rest between sets or do you not do that? You should just program my workouts from now on :p
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Sorry, should have specified 10 reps per exercise per set, no rest between sets.
 
TheSwanks said:
Lol now I have to!

Deadlift-hang clean-push press-back squat-push press [repeat]

Try to do 3 rounds in <=12mins

First round is easy, third round is hell.
Click to expand...

^^THIS is why you have such great stamina^^
 
MON LOG

[SOTD]: Alvaro & Quintino - World in Our Hands (The Two Friends Remix)
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Warmup: Hip Flexor Stretch, Foam Roll, Resistance Band Hip Flossing

BB Front Squat
45x8
60x5
80x5
100x5
110x5
110x5
110x5

BB Back Pause Squat (3 sec hold)
45x3
60x3
70x3

BB Back Squat
80x5
100x5
110x5
130x5
150x2

SLDL
80x15
90x15
100x10
100x10

BB Front Squat Static Hold
110x30 sec
120x30 sec

+Core

I'm always super careful to stretch out my hip flexors before any squat session and as such my warm ups are like mini workouts themselves. I ate ~50g of carbs pre-wo and it definitely made a difference in my workout today. Front squats and back squats felt much better. Foot placement was bang on just about every set and as a result I felt much stronger coming out of the hole. Only thing that did feel a bit off was my tibia on the right side of my leg. It would make a cracking noise on the descend for sets 130 and 150. Not painful at all but maybe you guys can provide some insight on that. I really was not expecting high numbers on back squats today and I think I had one more in the tank for my last set but it was a successful workout overall. There are still more workouts to be had.
 
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