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Carbed Up and Dangerous - SNS Glycophase (+Focus XT) LOG

gokix811 said:
WED

AM: 30 min walk
Tuneage: You Made It Weird with Pete Holmes (seriously hilarious podcast for those wondering)

PM:

Band Pull Aparts on Foam Roller
2x40

DB Floor Press
3x12

DB floor press Iso hold
3x10

DB Fly
3x10

Band Assisted Negative Pull/Chin up
5 wide grip
5 narrow grip
5 chins

1 arm BBR
2x15

Focus XT helped me power through today's workout. Went from blah to motivated. Substituted bent over rows with negative band assisted pull/chin ups and my lats have never felt more activated. Based on that I think I will continue to do them. :)

Gym Blooper of the day: I was warming up and doing shoulder rotations with a resistance band when it it flew off the hook handle attached on the squat stand and whipped me right in the back. I was having flashbacks of that scene from Roots. Ouch.
Click to expand...
I once set up in the reverse hyper thing thinking both my feet were "locked" in... I did a front flip off the machine onto the floor. I felt super cool
gokix811 said:
Thank you 804 :)



That seems to be the theme so far :)



I will try to prepare myself for the coolness that awaits. Lol, it is a bowl of Fiber One Chocolate cereal. The wizardry part is that it's only 80 calories per serving and I usually scarf down 2 servings. Nom nom.

Never PR'd on bench so I can't comment on that.

Front squat - 135x1
Back squat - 155x1
Deadlift - 200x1
Sumo - 205x1
Bent Over BBR - 115x2
Click to expand...
Oh ok, jw because your lifting style / layout seems kinda like a PLing scheme

Here's my wizard shoes as promised...


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wicked442 said:
Damn kix ur really moving some iron. Good job. Im impressed.
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I'm trying to build a more solid foundation before attempting 1RMs. Thanks!

GeekPoop said:
I once set up in the reverse hyper thing thinking both my feet were "locked" in... I did a front flip off the machine onto the floor. I felt super cool

Oh ok, jw because your lifting style / layout seems kinda like a PLing scheme

Here's my wizard shoes as promised...


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Click to expand...

Nice! You came through. Reeboks are my go-to shoe. Not quite barefoot but it offers great support and feels like I'm walking on clouds compared to my old Nike's. I've been experimenting with split routines. I don't follow a program, and honestly, it's intuitive training more than anything. Therefore, rep ranges and volume change depending on my mood that day. I'm all over the place. :)
 
FRI

AM: 30 min walk

Good Mornings
20x10
45x10
60x10
75x10

Sumo DL
110x5
135x4
135x5
135x5
135x3
155x1

SLDL
80x10x10x10

Single Legged Glute Bridge
2x10

DB Goblet Squats
20x10
40x10
40x10

Stability Ball Reverse Hypers
2x15

Plank
2x30sec

Not my best DL session to date. Lower back gave out pretty early so I was struggling with sumo. 3rd set was my best set and decided to attempt a single which also felt a bit off. Ended it there and went onto SLDL. Legs feeling pretty weak today as well. Blah. In other news, enjoying Glycophase so far. Experiencing minimal bloat after carb meals so thumbs up for that!
 
804 said:
Nice workout girl! Those sumo dead numbers are impressive! Check you out!
Click to expand...

They are a bit on the lower end. In fact I've pulled more but I'm dropping it down to focus more on form. Just ran out of gas in the tank early today. :)
 
gokix811 said:
FRI

AM: 30 min walk

Good Mornings
20x10
45x10
60x10
75x10

Sumo DL
110x5
135x4
135x5
135x5
135x3
155x1

SLDL
80x10x10x10

Single Legged Glute Bridge
2x10

DB Goblet Squats
20x10
40x10
40x10

Stability Ball Reverse Hypers
2x15

Plank
2x30sec

Not my best DL session to date. Lower back gave out pretty early so I was struggling with sumo. 3rd set was my best set and decided to attempt a single which also felt a bit off. Ended it there and went onto SLDL. Legs feeling pretty weak today as well. Blah. In other news, enjoying Glycophase so far. Experiencing minimal bloat after carb meals so thumbs up for that!
Click to expand...
If you're trying to increase DL #, you don't want to lead with a good mornings or anything else really. I mean BBing wise its fine, but PLing wise ... nope!

When I was into PLing and DLing, my session would look like this...

DL triples until 70-80% attempted 1RM
I would switch to singles all the way up to 90% than I'd hit the 1RM I was attempting.
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
495 x 1
545 x 1was my exact session when I hit my PR -edited cuz i forgot my old damn PR haha

I'd folllow it up with some type of hamstring exercise, usually GHR or leg curls, sometype of pullup or row variant, and than hyper extensions.

I don't know how often you DL, but if you're trying to get some good #'s, usually 1x a month is enough. CNS gets alll fried if you do it too much and you just feel "off".

But otherwise good session :D
 
GeekPoop said:
If you're trying to increase DL #, you don't want to lead with a good mornings or anything else really. I mean BBing wise its fine, but PLing wise ... nope!

When I was into PLing and DLing, my session would look like this...

DL triples until 70-80% attempted 1RM
I would switch to singles all the way up to 90% than I'd hit the 1RM I was attempting.
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
505 x 1 was my exact session when I hit my PR

I'd folllow it up with some type of hamstring exercise, usually GHR or leg curls, sometype of pullup or row variant, and than hyper extensions.

I don't know how often you DL, but if you're trying to get some good #'s, usually 1x a month is enough. CNS gets alll fried if you do it too much and you just feel "off".

But otherwise good session :D
Click to expand...

Thanks GP :) And you're one strong mofo! Yeah, I wanted to start warm ups by activating my posterior chain so that's why I started with good mornings. I agree it's not efficient when trying to put up big numbers/attempting 1RM but I'm sticking with 135 until I'm more confident in my form. :)

Trying to keep today a lower carb day because I indulged a bit yesterday. Jogged for 30 minutes earlier this morning. Not sure I will get in a workout later since I'm on babysitting duty. :31:

My lil cousin Rich aka Cry face. He's finally asleep -_-

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gokix811 said:
Thanks GP :) And you're one strong mofo! Yeah, I wanted to start warm ups by activating my posterior chain so that's why I started with good mornings. I agree it's not efficient when trying to put up big numbers/attempting 1RM but I'm sticking with 135 until I'm more confident in my form. :)

Trying to keep today a lower carb day because I indulged a bit yesterday. Jogged for 30 minutes earlier this morning. Not sure I will get in a workout later since I'm on babysitting duty. :31:

My lil cousin Rich aka Cry face. He's finally asleep -_-

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Im just trying to look like a baloon animal now lol.

You could try a lot of stretching movements with a good hold (20-30secs) before trying to DL. Make sure the stretching session lengthy and you should have a good sweat worked up prior to starting. Give that a whirl next time!

Give that kid some of that chocolate cereal, he'll be out like a light!
 
GeekPoop said:
Im just trying to look like a baloon animal now lol.

You could try a lot of stretching movements with a good hold (20-30secs) before trying to DL. Make sure the stretching session lengthy and you should have a good sweat worked up prior to starting. Give that a whirl next time!

Give that kid some of that chocolate cereal, he'll be out like a light!
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Bulking? :p

Yeah I do lots of stretching, foam rolling, lacrosse/tennis ball mashing. It is practically a workout in itself lol.

Lol the chocolate cereal is mine :D The only thing that calmed his wailing was me rocking him back and forth outside singing 'raindrops falling on your head' ...for 15 minutes. Dude is picky and I'm tired.
 
gokix811 said:
Bulking? :p

Yeah I do lots of stretching, foam rolling, lacrosse/tennis ball mashing. It is practically a workout in itself lol.

Lol the chocolate cereal is mine :D The only thing that calmed his wailing was me rocking him back and forth outside singing 'raindrops falling on your head' ...for 15 minutes. Dude is picky and I'm tired.
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Almost always! MN is cold all year round

hmm... I'll stick to dogs and cats haha!
 
SUN

1 scoop of Focus XT Cotton Candy for breakfast/pre-wo:

BB Hang Snatch
20x10
30x5
30x5
30x5

DB Single Arm Hang Clean + press
15x10
20x10
20x8
20x8

Band Assisted Negative Pull/ Chin ups
Pull ups - 4x3
Chin Ups - 2x3

Tire Flips - 25 total
Last 10 flips
- 5 flips + 10 up downs
- 5 flips + 10 yd side plank walk

Hill Sprints
3 x 40 yds

Messed around with hang snatches today. New to the movement, love it, but not very good at it yet. Negative rb chin/pull ups torch my back for days. As you can see in the video, that's the shortest bar I can hang the RB from and I'm too friggin short/weak so I can barely get my chin over the bar. Did the best that I could. Tires had water in them from last night. My pants were soaked afterwards. Had company over so I made Sunday dinner. Popped 1 glycophase so I could enjoy some pasta :)

[video=youtube;IBJWk83RmPQ]http://www.youtube.com/watch?v=IBJWk83RmPQ[/video]
 
Good ol tire flips, I remember the days. I can't wait until it cools off down here so I can do some work outside. Hella Jealous right now!
 
MON

1 scoop Focus XT

Box Squats
70x10
90x10
110x10
135x10
150x5
170x4
190x2
205x1

Box Jumps
3x3

DB Skipping Jump Lunge (5lb db)
3x10

DB Single Legged RDL
20x10
20x10

Swiss Ball Hypers
3x20

Plank
2x30 sec

Jump Rope Skip
3 rounds - 2 min on, 1 min off

Wanted to focus more on high volume today but training was going so smoothly. I decided to keep going and attempt a 1 rm on box squats for S&G. Proud of the number I put up. Kept the rest of the workout fast paced with short rests. Cardio was rough afterwards but I got in 3 rounds and now I want to eat and K.O. :)
 
Nice work going on here girl,I expected nothing less!
 
TUES

1 scoop Focus XT

Pendlay rows
60x10
60x10
70x8
70x6

1 arm BBR
15,15,15,15

Band Pullaparts on Foam Roller
50
30

Jump Rope Skipping - 5 rounds
2 min on, 1 min off

Nothing amazing about today's workout. Biceps are sore, shoulders are tight, and major butt doms so not a lot of heavy lifting today.
 
Major butt doms :o
 
Great lower position and leg drive on those tire flips kiddo.
Winning & kickin' it hard on your W/O's, good strong stuff...!
 
PaulBlack said:
Great lower position and leg drive on those tire flips kiddo.
Winning & kickin' it hard on your W/O's, good strong stuff...!
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Thanks PB! Not too bad for someone who could barely lift the same tire 3 months ago. Glad to have ya here. :)
 
THURS

Front Squat
45x10
70x10
80x10
80x10*snatch grip
80x10*snatch grip
90x10

Back Squat
90x10
100x10
100x10
100x10

Foot Elevated Lunge (20lb bar) w/Wall Sit (SS)
10 x 30sec
10 x 30sec

Up Downs - 5 rounds, 1 minute rest
8,8,8,8,8 = 40 total

Note: Felt a bit bloated & gassy after taking Focus XT today. Not sure why, but that's the first time that's happened.

Does anyone else's shoulders get really fatigued during front squats? I have to switch grips and often times it's my shoulders that want to give out before my legs do. High rep squats finished. 100 reps total. Hips were good today. Last set of front squats were not pretty. Took multiple breaths between each rep as I got closer to 10. For back squats I focused on keeping my chest up for every rep and I think I succeeded there. Last set was hard. Re-racked the bar after 2 reps because my foot position was off and left hammie felt tight out of the hole. Walked away for a few minutes, came back and finished the rest of the set with no probs. Switched jump rope finisher with up downs. Hated my life for about 5 minutes. :p Tonight's dinner will be homemade pizza with a side of Glycophase.
 
Post workout eats:

Homemade pizza with honey wheat tortilla, four cheese sauce, ff cheese, mozz cheese, chicken and broccoli
Bowl of fiber one

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gokix811 said:
THURS

Front Squat
45x10
70x10
80x10
80x10*snatch grip
80x10*snatch grip
90x10

Back Squat
90x10
100x10
100x10
100x10

Foot Elevated Lunge (20lb bar) w/Wall Sit (SS)
10 x 30sec
10 x 30sec

Up Downs - 5 rounds, 1 minute rest
8,8,8,8,8 = 40 total

Note: Felt a bit bloated & gassy after taking Focus XT today. Not sure why, but that's the first time that's happened.

Does anyone else's shoulders get really fatigued during front squats? I have to switch grips and often times it's my shoulders that want to give out before my legs do. High rep squats finished. 100 reps total. Hips were good today. Last set of front squats were not pretty. Took multiple breaths between each rep as I got closer to 10. For back squats I focused on keeping my chest up for every rep and I think I succeeded there. Last set was hard. Re-racked the bar after 2 reps because my foot position was off and left hammie felt tight out of the hole. Walked away for a few minutes, came back and finished the rest of the set with no probs. Switched jump rope finisher with up downs. Hated my life for about 5 minutes. :p Tonight's dinner will be homemade pizza with a side of Glycophase.
Click to expand...

How are you doing your front squats? cross arm?
 
Front squats are amazing, they get overlooked so bad.
 
Im on the same boat as you kix the shoulders get burnt b4 the legs do on some days :(
 
Mack411 said:
Front squats are amazing, they get overlooked so bad.
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This man knows. :bigok:

McCrew530 said:
Im on the same boat as you kix the shoulders get burnt b4 the legs do on some days :(
Click to expand...

Yes! It sucks when my delts start to fatigue and then the elbows want to drop. I've been doing shoulder, thoracic spine, and tricep mobility band/foam work before front squatting and that helps to loosen up the upper body.
 
You're gonna be cursing steps for a few days and if you drop a pen on the ground, it may take a while to get down to get it...! ;-)
 
FRI

1 scoop Focus XT

BB Push Press
30x5
40x5
45x5
50x5
55x1
60x1

DB Single Arm Hang Clean + Split Jerk
15x10
15x10
20x10
25x5

DB Bent over fly
15x15x15x15

DB 6 ways
2x10

Seated DB Press + Spider wall crawls (ss)
10 x 30 sec
10 x 30 sec
10 x 30 sec

RB Tri Pushdowns
3x15

Jump Rope Skip + Jump Jacks (ss)
2 min + 30
2 min + 30
2 min + 30

Today's workout was stellar. Tied an old PR on Push Press. Attempted 65lbs but the hardest part for me is getting it past my chin. If I can do that the press is easy, but that's my sticking point. Also went up +5lbs on DB Single Arm Hang Clean. Heaviest I've gone with those and def a goal of mine to be able to use 30's. Fininshed with superset cardio and started getting a stitch in my lower abdomen, lol, I suck at cardio. Hopefully tomorrow my hips will be good to go for Sumo DL.
 
Post w/o foods. Just what the doc ordered. Steak, sauteed peppers and pepperjack cheese burrito!

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804 said:
Great looking meals! How is glycophase doing as far as partitioning goes?
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In the past when the scale would increase over night after exhaustive efforts I'd kind of freak out. That lead me to lower cals dramatically, carb deplete, sodium deplete, etc. Feel like crap. Still not lose weight. Rinse and repeat. For reference I had been eating ~1500 calories with under 50g carbs a lot of days during the week. Right now I'm up to 1800 calories with ~110g carbs. That means I am eating higher carbs, more calories, and maintaining +/- 0.5 lbs. Sweet.

Could it be that I am tolerating carbs better since slowly increasing them weekly? Perhaps my body is starting to burn them off instead of storing it as fat? Possibly. I'm still gauging results and tweaking macros daily and weekly. Keep in mind the bulk of my carb sources come from whole wheat pasta, rice cakes, greek yogurt, fiber one cereal, high fiber wraps and some fruit. I'm having just enough carbs but not so much that it's spilling over into carbicide territory. It would be interesting to hear from people who have had experience with GDA's that normally follow higher carb diets.

Dosing/Eating schedule:

1st meal: fats/protein
2nd meal (pre-wo): carbs/protein + glycophase
3rd meal: (post-wo): carbs/protein
4th meal: carbs/protein + glycophase
5th meal: fats/protein

I've experienced what felt like hypoglycemia (slight dizzy spell, nausea, urgency to eat) once early on due to my miscalculation of carbs pre-wo. As far as muscle pumps, I don't go chasing those, but have noticed more fullness in my upper arms/biceps. Number of times I workout biceps during the week: 0. Right now I feel the effectiveness of Glycophase really shines in helping keep the bloat down after higher carb meals.

Good question! :)
 
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