Gokix Never Gives Up with SNS Alcar-500 & Thyrocaps (sponsored)

[Spaniard]

Complexes 4x5 + Core

DB arm Swings (4x10)
Reverse Lunges
BBR
Hang Clean + Press
Mountain Climbers 4x10 (1,2,3..)

Stacker Planks 3x5
Push/Pull Planks 3x5
BW Renegade Rows 2x10
Lying Leg Raises 7,8


Tomorrow is leg/squats And I will post that workout here as well.

That's a more intense workout than a lot of dudes at the gym do! Good for you!!!! I dig it!!! I can't wait to see what you have in store for leg day!!!

- Valdez

 

[msrider]

Great workout woman! Keep killing it, hope your feeling better. The workout makes me think ur back!

 

[gokix811]

DAY 11

Dosed thyrocap upon waking and alcar a few hours afterwards. Took another thyrocap pre-wo and will take another alcar with my post wo meal. Will dose again before I go to bed.


DB Squats
12x15
12x15
12x15
12x15
12x15

BW Bulgarian Squats
3x10

Kneel to Stand (R+L each)
10x10
10x10

Lateral Lunges
10x10
10x10
10x10
10x10

BB Calf Raises
70x12
70x12
70x12


My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!

 

[Lukef2000]

DAY 11

Dosed thyrocap upon waking and alcar a few hours afterwards. Took another thyrocap pre-wo and will take another alcar with my post wo meal. Will dose again before I go to bed.

DB Squats
12x15
12x15
12x15
12x15
12x15

BW Bulgarian Squats
3x10

Kneel to Stand (R+L each)
10x10
10x10

Lateral Lunges
10x10
10x10
10x10
10x10

BB Calf Raises
70x12
70x12
70x12

My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!

I have an idea about your squat issue. Will get back to you in a bit about to hit the gym

 

[gokix811]

That's a more intense workout than a lot of dudes at the gym do! Good for you!!!! I dig it!!! I can't wait to see what you have in store for leg day!!!

- Valdez

Aww shucks you're going to make me blush! Leg day posted. Squats and deads are going to each get a different day.

Great workout woman! Keep killing it, hope your feeling better. The workout makes me think ur back!

Yep,the past week has been pretty weird no doubt about it! Thanks for the support!

 

[gokix811]

I have an idea about your squat issue. Will get back to you in a bit about to hit the gym

Have a kick ass workout! I'll be twiddling my thumbs in the meantime.

 

[Spaniard]

DAY 11

Dosed thyrocap upon waking and alcar a few hours afterwards. Took another thyrocap pre-wo and will take another alcar with my post wo meal. Will dose again before I go to bed.


DB Squats
12x15
12x15
12x15
12x15
12x15

BW Bulgarian Squats
3x10

Kneel to Stand (R+L each)
10x10
10x10

Lateral Lunges
10x10
10x10
10x10
10x10

BB Calf Raises
70x12
70x12
70x12


My new kicks came in and I broke them in today. Super lightweight, very flexible, although a bit loose around the heel. Hopefully the weather clears up soon so I can give these babies a test run.

I am pretty much drenched in sweat right now! DB squats killed my knees though. Perhaps I should have cut it to 3 sets but I feel like I don't get a good leg workout unless I'm soaked in sweat. I tried different stances but still felt it in the knees and a bit in the hips. I put some plates under my heels but that didn't help much either. This made kneel to stand kind of painful on the knees as well so I had to cut it to 2 sets. It seems I might have to go back to BW squats for now. Walking with a weighted bag seemed like a good idea but I can definitely feel the extra weight on the side of my quads and knees as well. Dang, knee problems all up in this ishh!

Increased sweat more than normal maybe?! Do you think your energy expenditure is increasing?

I said I couldn't wait until leg day and I wasn't disappointed. You are not a pink DB and machine girl THANK GOD!!!

How long have you been doing squats and how low do you go? You can also try Smith Squats with just the bar a few cycles to help build up any weak spots. The reason I ask is so you can start getting that weight up. I know general thought for women is light weights high reps BUT I'm here to tell you that's bull **** especially on compound lifts (like squats). I know, I know crazy right?

Show me a chick with a nice firm round booty and great stems and I'm willing to bet that she incorporates heavy squats my two cents!

Aww shucks you're going to make me blush! Leg day posted. Squats and deads are going to each get a different day.

Smart girl they should be split like that IMO!

- Valdez

 

[gokix811]

Increased sweat more than normal maybe?! Do you think your energy expenditure is increasing?

I said I couldn't wait until leg day and I wasn't disappointed. You are not a pink DB and machine girl THANK GOD!!!

How long have you been doing squats and how low do you go? You can also try Smith Squats with just the bar a few cycles to help build up any weak spots. The reason I ask is so you can start getting that weight up. I know general thought for women is light weights high reps BUT I'm here to tell you that's bull **** especially on compound lifts (like squats). I know, I know crazy right?

Show me a chick with a nice firm round booty and great stems and I'm willing to bet that she incorporates heavy squats my two cents!



Smart girl they should be split like that IMO!

- Valdez

I had been doing squats regularly because I started out with 5x5 then switched to higher reps. I messed up my hips squatting around July or so and have had to lay off squats and deadlift for a while. I've only recently started to incorporate them back into my workouts. My 1rm for squat was like 140 and that was around July.

 

[Lukef2000]

First off kix a couple questions. How low are you going when you squat? Try to go to at least parallel and try not to roll on to your toes. Always try and drive up with your heels. If you don't go to parallel you put a lot more strain on the tendons in your knees.
Where are you positioning the dumbbells?? At your sides? Or wide stance with them in between your legs?? With dumbbell squats I either position the dumbbells in a front squat position as this shifts your centre on gravity or I use a sumo stance with a single heavy DB between my legs. When I was having knee issues ( strain on my supra patella tendon ) I used to do forward foot position wall squats, going down to parallel with just my body weight and this builds up your tendon strength.
Hope this helps you

 

[gokix811]

First off kix a couple questions. How low are you going when you squat? Try to go to at least parallel and try not to roll on to your toes. Always try and drive up with your heels. If you don't go to parallel you put a lot more strain on the tendons in your knees.
Where are you positioning the dumbbells?? At your sides? Or wide stance with them in between your legs?? With dumbbell squats I either position the dumbbells in a front squat position as this shifts your centre on gravity or I use a sumo stance with a single heavy DB between my legs. When I was having knee issues ( strain on my supra patella tendon ) I used to do forward foot position wall squats, going down to parallel with just my body weight and this builds up your tendon strength.
Hope this helps you

I'm hitting parallel but don't go beyond that since it starts to agitate the hip area. The dumbbells were at my side but it does kinda get in the way and I end up flaring them out a bit. I will try putting them in a front squat position to see if that helps. I've done sumo stance before and it's less stress on the knees. I guess I need to build up my strength again! How long do you hold the wall squats for?

 

[Lukef2000]

I'm hitting parallel but don't go beyond that since it starts to agitate the hip area. The dumbbells were at my side but it does kinda get in the way and I end up flaring them out a bit. I will try putting them in a front squat position to see if that helps. I've done sumo stance before and it's less stress on the knees. I guess I need to build up my strength again! How long do you hold the wall squats for?

I find if the dumbbells are at your side then you have to use a narrower stance, personal preference but I'm not a fan. Try playing around with the positioning of the dumbbells like I said before and see if that helps. Db front squats are killer. If all else fails go back to sumo squats for awhile to help build up your strength again.
On your wall squats hold for a two count at the bottom and make sure they are a slow and controlled reps.

 

[gokix811]

I find if the dumbbells are at your side then you have to use a narrower stance, personal preference but I'm not a fan. Try playing around with the positioning of the dumbbells like I said before and see if that helps. Db front squats are killer. If all else fails go back to sumo squats for awhile to help build up your strength again.
On your wall squats hold for a two count at the bottom and make sure they are a slow and controlled reps.

Just to clarify you mean something like this?

Invalid Link Removed

 

[Lukef2000]

Just to clarify you mean something like this?

Invalid Link Removed

No you put your back flat against the wall with a forward foot position. You want your feet forward enough so that at the bottom of the movement all of your back surface is still on the wall.

 

[gokix811]

DAY 12

Dosed 3 thyrocaps and alcar. Day off for me and I'm glad because I've got major doms in my quads. Tomorrow will be some sort of light cardio.

 

[mw1]

DAY 12

Dosed 3 thyrocaps and alcar. Day off for me and I'm glad because I've got major doms in my quads. Tomorrow will be some sort of light cardio.

Sounds good gokix! I was planning on doing some cardio tomorrow as well ,but luckily it is closing early tomorrow so i probably wont make it

 

[Distilled Water]

Sounds good gokix! I was planning on doing some cardio tomorrow as well ,but luckily it is closing early tomorrow so i probably wont make it

New gym location opened about 3/4 mile from my house & it's 24hr. I have no excuses to miss cardio anymore. It's a love/hate thing

 

[Spaniard]

You don't need a stinkin gym for no cardio!!!!!!!

- Valdez

 

[Distilled Water]

You don't need a stinkin gym for no cardio!!!!!!!

- Valdez

Not all of us have toe shoes bro......








Yeah, I'm never letting that go man lmao.

 

[gokix811]

Sounds good gokix! I was planning on doing some cardio tomorrow as well ,but luckily it is closing early tomorrow so i probably wont make it

New gym location opened about 3/4 mile from my house & it's 24hr. I have no excuses to miss cardio anymore. It's a love/hate thing

mw1 & DW, guess what day it is!!!?? CARDIO DAY!!!


Invalid Link Removed

 

[gokix811]

Happy New Year everyone!! Whatever you end up doing be safe! See you in 2013!

 

[msrider]

Hello woman

 

[gokix811]

DAY 13

Just cardio today. Dosed 3 thyrocaps and 3 alcar.

DAY 14

Dosed 2 thyrocaps and 1 alcar pre-wo. Will dose another thyrocap and alcar before my post wo meal and another alcar before bed. Now onto my workout, the 1st workout of the New Year and it went splendidly.

OHP
30x5
40x5
50x3** PR
50x3*
40x5

Sumo DL
70x5
90x5
110x5
130x5
140x5
150x3

RDL

70x10
90x10
100x9** PR
90x10

Wide Stance GM

30x10
30x10

Stability Ball Reverse Hyperextensions

3x10

12 min cool down walk

Probably the best workout I've had in a while! I set 2 PR's for OHP and RDL and even managed to do a 2nd PR set for OHP! Invalid Link Removed My quads have been stiff as a board for the past few days after squats so I figured today would end up being a light day. I wasn't expecting Pr's at all! But I kept adding plates and was able to bang out rep after rep and I felt a lot stronger today despite the DOMs.

 

[gokix811]

DAY 15

Dosed 2 thyrocaps and 2 alcar. Will dose another thyrocap and alcar before bedtime. Weight is steadily climbing back down to where it was before the holidays.


Complexes

Arm Swings (4x10)
Suitcase Arm Swings (4x8)
Reverse Lunges (4x5)
Hang Clean + Press (4x5)
Mountain Climbers 4x10 (1,2,3..)

Stacker Planks 3x5
Push/Pull Planks 3x5
Twist Plank 2x5
Renegade Rows 2x5
Lying Leg Raises 10,10
BB Hip Thrusts 30lbs 3x10,15,15

My lower back is killing me after yesterday's workout. I stretched it out post wo but didn't think I needed to do anything further because I felt fine until I woke up this morning. Further irritated during suitcase arm swings and renegade rows. I think I started off too heavy with the side arm swings as well (20lbs each side) so I will lower the weights next time.

 

[Spaniard]

DAY 15

Dosed 2 thyrocaps and 2 alcar. Will dose another thyrocap and alcar before bedtime. Weight is steadily climbing back down to where it was before the holidays.


Complexes

Arm Swings (4x10)
Suitcase Arm Swings (4x8)
Reverse Lunges (4x5)
Hang Clean + Press (4x5)
Mountain Climbers 4x10 (1,2,3..)

Stacker Planks 3x5
Push/Pull Planks 3x5
Twist Plank 2x5
Renegade Rows 2x5
Lying Leg Raises 10,10
BB Hip Thrusts 30lbs 3x10,15,15

My lower back is killing me after yesterday's workout. I stretched it out post wo but didn't think I needed to do anything further because I felt fine until I woke up this morning. Further irritated during suitcase arm swings and renegade rows. I think I started off too heavy with the side arm swings as well (20lbs each side) so I will lower the weights next time.

Bad ass work out kix!!!! Hang clean and press?! **** yea

- Valdez

 

[gokix811]

DAY 16

Dosed 1 thyrocap pre-wo and 1 alcar post wo. Will dose another thyrocap and alcar before bed. I'm going to keep my doses to 2x a day instead of 3x a day and that should last me right to the end of January.


BBR
52x10
57x10
57x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x10
22x10
22x10

DB Floor Fly
17x10
17x10
17x10

Skull Crusher
17x12
17x12
17x10

DB Pull Over
3x10 with 12lbs

Inverted Rows
8,5,5

Wide Grip Inverted Rows
5,4,5

Pretty good workout. Low end on the inverted rows though. Lower back felt a little sore when I bent down to pick up the bar for Rows but not as bad as yesterday.

 

[thebigt]

thyrocaps look to be the same as shift...when i ran shift i always dosed 1-2 before bed. just started my thyrocaps today!!!

 

[gokix811]

thyrocaps look to be the same as shift...when i ran shift i always dosed 1-2 before bed. just started my thyrocaps today!!!

I'm not familiar with Shift, but I take a thyrocap in the A.M. and another one a few hours later. Will you be logging thyrocaps?

 

[thebigt]

I'm not familiar with Shift, but I take a thyrocap in the A.M. and another one a few hours later. Will you be logging thyrocaps?

log is up. my schedule is messed up from working 3rd shift and working out after work, i usually eat a decent sized meal close to bedtime...so taking a thyrocap or 2 before bed really works well for me. i dosed shift at 5 per day, but gonna start thyrocaps at 3 and see!!!

 

[gokix811]

log is up. my schedule is messed up from working 3rd shift and working out after work, i usually eat a decent sized meal close to bedtime...so taking a thyrocap or 2 before bed really works well for me. i dosed shift at 5 per day, but gonna start thyrocaps at 3 and see!!!

Okay I'll be following. Interested to see how it works for you.

 

[thebigt]

Okay I'll be following. Interested to see how it works for you.

lol....sorry about the misspelling, but i think you will know what it is!!!! can't believe i did that...i never do that, lol.:chairshot:

 

[Spaniard]

DAY 16

Dosed 1 thyrocap pre-wo and 1 alcar post wo. Will dose another thyrocap and alcar before bed. I'm going to keep my doses to 2x a day instead of 3x a day and that should last me right to the end of January.


BBR
52x10
57x10
57x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x10
22x10
22x10

DB Floor Fly
17x10
17x10
17x10

Skull Crusher
17x12
17x12
17x10

DB Pull Over
3x10 with 12lbs

Inverted Rows
8,5,5

Wide Grip Inverted Rows
5,4,5

Pretty good workout. Low end on the inverted rows though. Lower back felt a little sore when I bent down to pick up the bar for Rows but not as bad as yesterday.

Another awesome workout Kix! Showing those thai bo chicks how its done

Question though how are you getting these weights? BBR - Barbell Row, correct? So if a bar is 45, I'm lost lol...

- Valdez

 

[gokix811]

Another awesome workout Kix! Showing those thai bo chicks how its done

Question though how are you getting these weights? BBR - Barbell Row, correct? So if a bar is 45, I'm lost lol...

- Valdez

Generic 7' one inch bar and weighs 20lbs + weighted plates. Thinking about updating with a few new things.

Lol, what's wrong with Thai Bo?!?

 

[Spaniard]

Generic 7' one inch bar and weighs 20lbs + weighted plates. Thinking about updating with a few new things.

Lol, what's wrong with Thai Bo?!?

If you're Billy Blanks nothing lol!!!

Glad we cleared that up I was confused... How is the progress coming kix?!

- Valdez

 

[DocBrown]

Hey lady! I am just seeing this now!!! Great log! :-D

 

[thebigt]

Okay I'll be following. Interested to see how it works for you.

been dosing 2 caps am and 3 caps pm before bed of the thyrocaps. no sides, not really anything of note so far. well maybe a little more sweat, hard to tell it's so dammed cold here!!!

 

[thebigt]

Okay I'll be following. Interested to see how it works for you.

been dosing 2 caps am and 3 caps pm before bed of the thyrocaps. no sides, not really anything of note so far. well maybe a little more sweat, hard to tell it's so dammed cold here!!!

 

[gokix811]

If you're Billy Blanks nothing lol!!!

Glad we cleared that up I was confused... How is the progress coming kix?!

- Valdez

Weight is sitting at 156 lbs, slowly coming down from the holidays. On that note I wore my yoga pants to go jogging yesterday and they felt a bit looser around the thighs, and I was all like 'hell yeah!', so that's good!

Hey lady! I am just seeing this now!!! Great log! :-D

Welcome Doc!

been dosing 2 caps am and 3 caps pm before bed of the thyrocaps. no sides, not really anything of note so far. well maybe a little more sweat, hard to tell it's so dammed cold here!!!

Nice! Going full force. It's the same for me, I don't physically FEEL anything but I took it before bed last night and had crazy, random dreams haha.

 

[gokix811]

DAY 17

Dosed 2 thyrocaps and 2 alcar.

DAY 18

Dosed 1 thyrocap and 1 alcar. Will dose another thyrocap and alcar before bed. These past two days I haven't had much of an appetite and being on a calorie cut I'm ALWAYS hungry. Could be that I eat the same things everyday so I don't really look forward to my meals so much!


OHP
30x5
40x5
45x5
50x4
55x1** PR

Barbell Reverse Lunge
50x10
50x10
50x10

DB Lateral Lunge
10x10
10x10
10x10

DB Curtsy Lunge
10x10
10x10
10x10

DB Bulgarian Lunge
5x10
5x10
5x10

DB Sumo Squat
20x12
30x12
30x12
30x15
30x12

Obliterated legs today and even got a PR on OHP! Once the barbell passed my head it kind of just stuck there for what seemed liked ages but I pushed through it and got it up! Had a dull knee pain from early this morning so opted for sumo squats and that was much easier on my poor knees. Invalid Link Removed

 

[Spaniard]

Weight is sitting at 156 lbs, slowly coming down from the holidays. On that note I wore my yoga pants to go jogging yesterday and they felt a bit looser around the thighs, and I was all like 'hell yeah!', so that's good!
.

That's great!!!!! I use clothes and the mirror as my determining factor and from the sounds of it; you girl are getting results!!!!!

YESSSSSSSSS!!!!!!

- Valdez

 

[thebigt]

DAY 17

Dosed 2 thyrocaps and 2 alcar.

DAY 18

Dosed 1 thyrocap and 1 alcar. Will dose another thyrocap and alcar before bed. These past two days I haven't had much of an appetite and being on a calorie cut I'm ALWAYS hungry. Could be that I eat the same things everyday so I don't really look forward to my meals so much!


OHP
30x5
40x5
45x5
50x4
55x1** PR

Barbell Reverse Lunge
50x10
50x10
50x10

DB Lateral Lunge
10x10
10x10
10x10

DB Curtsy Lunge
10x10
10x10
10x10

DB Bulgarian Lunge
5x10
5x10
5x10

DB Sumo Squat
20x12
30x12
30x12
30x15
30x12

Obliterated legs today and even got a PR on OHP! Once the barbell passed my head it kind of just stuck there for what seemed liked ages but I pushed through it and got it up! Had a dull knee pain from early this morning so opted for sumo squats and that was much easier on my poor knees. Invalid Link Removed

great workout and dedication to diet....these days there is no way in hell i could stick to eating the same plain food everyday-props!!!!

 

[gokix811]

DAY 19

Dosed 2 thyrocaps and 2 alcar. Day off and went to eat lunch for Dad's bday so ingested more carbs than usual!

DAY 20

Dosed 2 alcar and 1 thyrocap and will dose another thyrocap before bed.

OHP
30x5
40x5
40x5
45x5
50x2

Sumo DL
70x10
90x5
110x5
110x5

RDL
70x10
90x8
90x8

Wide Stance GM
30x10
40x10
40x10

Stability Ball Reverse Hyperextensions
3x10

Not such a great workout :\ I am still sore from Saturday's workout so I should have waited another day before hitting legs again because it def affected my workout today. I just wasn't feeling it and should have stuck to cardio or done a back/chest workout instead.

 

[DocBrown]

it happens! just learn from it and keep at it!!!

DAY 19

Dosed 2 thyrocaps and 2 alcar. Day off and went to eat lunch for Dad's bday so ingested more carbs than usual!

DAY 20

Dosed 2 alcar and 1 thyrocap and will dose another thyrocap before bed.

OHP
30x5
40x5
40x5
45x5
50x2

Sumo DL
70x10
90x5
110x5
110x5

RDL
70x10
90x8
90x8

Wide Stance GM
30x10
40x10
40x10

Stability Ball Reverse Hyperextensions
3x10

Not such a great workout :\ I am still sore from Saturday's workout so I should have waited another day before hitting legs again because it def affected my workout today. I just wasn't feeling it and should have stuck to cardio or done a back/chest workout instead.

 

[Spaniard]

it happens! just learn from it and keep at it!!!

Agreed Kix focus on the effort you have put in thus far and be proud! You're already working much harder than the majority of people out there!!!!!! Keep it up chick and lets start getting some more loose clothing feedback!!!

- Valdez

 

[Spaniard]

Yo where you at KIX!!!!!

- Valdez

 

[gokix811]

Heyyy Deezy

Still taking my supps; thought I posted in here but when I hit reply last time nothing happened? Lower back soreness hit me about 2 hours after I finished last night's workout. I was pretty miserable. So right now I'm lathered up in ICY HOT, smelling pretty methol-y and clearing up sinuses at the same time. Surprisingly legs feel fine.

Weight is not budging but I'm trying not to concentrate too much on scale weight right now or else I will drive myself bonkers. Still trying to hit the jean size I want by the end of this run though. Also interesting to note is, I have been hitting PR's all last week on exercises that I have been stuck on for months, like Overhead Press, so that's pretty cool... therefore I must be stronger and gaining muscle MASS which would explain the stall in weight loss and increases in strength... right?

DAY 21

Dosed 2 thyrocaps and alcar

DAY 22

Dosed 2 thyrocaps and alcar

OHP
30x5
40x5
50x4
55x3** PR on reps

Barbell Reverse Lunge
60x10
60x10
70x10

DB Lateral Lunge
25x10
25x10
25x10

DB Curtsy Lunge
15x10
15x10
15x10

DB Bulgarian Lunge
10x10
10x10
10x10

DB Sumo Squat
20x10
40x10
50x10
50x10
50x10


Legs have been smashed. Right quad felt really tight during BB lunges even though I stretched quite a bit before hand. Felt like something was going to give so I had to stretch it between sets. The tightness made curtsy lunges kind of difficult as well because it just felt like a rubber band ready to snap. Lots of stretching and foam rolling after I finished so hopefully I'm not too sore tomorrow. Also hit a new PR set for OHP. Attempted 60lbs, but... LOL... pushed it up like 2 inches and knew that it wasn't going to happen.

 

[huggy77]

Heyyy Deezy

Still taking my supps; thought I posted in here but when I hit reply last time nothing happened? Lower back soreness hit me about 2 hours after I finished last night's workout. I was pretty miserable. So right now I'm lathered up in ICY HOT, smelling pretty methol-y and clearing up sinuses at the same time. Surprisingly legs feel fine.

Weight is not budging but I'm trying not to concentrate too much on scale weight right now or else I will drive myself bonkers. Still trying to hit the jean size I want by the end of this run though. Also interesting to note is, I have been hitting PR's all last week on exercises that I have been stuck on for months, like Overhead Press, so that's pretty cool... therefore I must be stronger and gaining muscle MASS which would explain the stall in weight loss and increases in strength... right?

DAY 21

Dosed 2 thyrocaps and alcar

DAY 22

Dosed 2 thyrocaps and alcar

OHP
30x5
40x5
50x4
55x3** PR on reps

Barbell Reverse Lunge
60x10
60x10
70x10

DB Lateral Lunge
25x10
25x10
25x10

DB Curtsy Lunge
15x10
15x10
15x10

DB Bulgarian Lunge
10x10
10x10
10x10

DB Sumo Squat
20x10
40x10
50x10
50x10
50x10

Legs have been smashed. Right quad felt really tight during BB lunges even though I stretched quite a bit before hand. Felt like something was going to give so I had to stretch it between sets. The tightness made curtsy lunges kind of difficult as well because it just felt like a rubber band ready to snap. Lots of stretching and foam rolling after I finished so hopefully I'm not too sore tomorrow. Also hit a new PR set for OHP. Attempted 60lbs, but... LOL... pushed it up like 2 inches and knew that it wasn't going to happen.

Pr's left snd right.. our little kix has flipped the switch... BEASTMODE ON!

 

[gokix811]

DAY 23

Day off. Dosed 2 thyrocaps and alcar.

DAY 24

Dosed 1 thyrocap and 1 alcar in the A.M. pre-wo. Will dose another thyrocap and alcar pre-bed.


SUN

Complexes:

Box Jumps 4x10
Mountain Climbers 4x10 (1,2,3,1)
DB Swings 4x10
DB Suitcase Swings 4x10
DB Turkish Get Up 4x3 (L+R)
Inverted Row Modified 4xfailure
Bench Pushups 4xfailure


DB Shrugs (2 sec holds) 3x10
Lying Leg Raises 12,12,8

This was meant to be a quick circuit workout but ended up as a full body workout to make up for taking off the day yesterday. Turkish get ups are a LOT harder than they look especially with added weight. They were the most challenging part of this work out.

 

[gokix811]

Pr's left snd right.. our little kix has flipped the switch... BEASTMODE ON!

Remind me to flip it off before I go to sleep!

 

[huggy77]

Remind me to flip it off before I go to sleep!

ha! that can be a problem...

 

[Spaniard]

DAY 23

Day off. Dosed 2 thyrocaps and alcar.

DAY 24

Dosed 1 thyrocap and 1 alcar in the A.M. pre-wo. Will dose another thyrocap and alcar pre-bed.


SUN

Complexes:

Box Jumps 4x10
Mountain Climbers 4x10 (1,2,3,1)
DB Swings 4x10
DB Suitcase Swings 4x10
DB Turkish Get Up 4x3 (L+R)
Inverted Row Modified 4xfailure
Bench Pushups 4xfailure


DB Shrugs (2 sec holds) 3x10
Lying Leg Raises 12,12,8

This was meant to be a quick circuit workout but ended up as a full body workout to make up for taking off the day yesterday. Turkish get ups are a LOT harder than they look especially with added weight. They were the most challenging part of this work out.

How did that workout feel? After I miss a day I ALWAYS end up annihilating myself to make up for it lol!!!!

Keep this **** rolling Kix I an extremely eager to see you're finished results. Especially with all those lose fitting clothes you keep talking about!

- Valdez