gokix's summer kickoff!
- Thread starter gokix811
- Start date
gokix811
Well-known member
I thought fat burners were unnecessary unless trying to get rid of the last 5-10 lbs. I don't think I've reached that point yet, but it is something to consider somewhere down the line.
AaronJP1
Board Sponsor
gokix811 said:I thought fat burners were unnecessary unless trying to get rid of the last 5-10 lbs. I don't think I've reached that point yet, but it is something to consider somewhere down the line.
Well different ppl use them for different reasons. If progress stalls, if they need extra energy from dieting (low cals), if they want appetite suppression.... The last 1 being huge for me.
gokix811
Well-known member
Well different ppl use them for different reasons. If progress stalls, if they need extra energy from dieting (low cals), if they want appetite suppression.... The last 1 being huge for me.
I'll look into it, thanks aaron! I don't want to depend on burners doing all the work; I know I still have to put in my time.
Haha actually I wear a mouth guard at night. Once I finish eating dinner, i brush my teeth, and put it on. Stops me from eating out of boredom!
AaronJP1
Board Sponsor
gokix811 said:I'll look into it, thanks aaron! I don't want to depend on burners doing all the work; I know I still have to put in my time.
Cool. Yeah I have an odd schedule.... Work crazy hours, everyday in the week is a different shift or different day off. Some days I end up taking naps.
Sometimes I'm up until 2am... & I'll eat around 12-1am.
The burner comes in handy for me to limit my overall calorie intake.
gokix811
Well-known member
Cool. Yeah I have an odd schedule.... Work crazy hours, everyday in the week is a different shift or different day off. Some days I end up taking naps.
Sometimes I'm up until 2am... & I'll eat around 12-1am.
The burner comes in handy for me to limit my overall calorie intake.
Sounds super stressful! When do you manage time in to workout? Glad to hear the burners work for you!
AaronJP1
Board Sponsor
gokix811 said:
It is. Usually I work out @ night. I belong to a gym that's open all the time.
Oh & don't get my wrong I don't use burners all the time.... Hardly ever cause I don't want/need extra stims (usually just a pre work out) but since I'm trying to "cut up" a bit for various reasons I'm incorporating them.
gokix811
Well-known member
Nice not having to worry about closing times! One less thing to stress about! I work out at home gym (squat bar, bench, plates, etc). It's small but it gets the job done. It's not like I'm squatting twice my BW or anything.
gokix811
Well-known member
TUES LOG
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Front Squat w/bb 3x12
Box Squat 3x12 @ 80 lbs
Squats 3x12 @ 70 lbs
Bench 3x12 @ 40 lbs
BBR 3x12 @ 45 lbs
Dips 3x15
Incline DB Flys 3x12 @ 13 lbs
Box Jumps 3x20
Bad bad weekend... had a 3 day binge of crap food! Potato chips, egg rolls, fried chicken...! Haven't worked out in 4 days either. So mad at myself. Was trying to convince myself to get out of working out today too, but I put on my big girl undies and made myself do it!!! Seems I go through this once every 3 weeks or so.
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Front Squat w/bb 3x12
Box Squat 3x12 @ 80 lbs
Squats 3x12 @ 70 lbs
Bench 3x12 @ 40 lbs
BBR 3x12 @ 45 lbs
Dips 3x15
Incline DB Flys 3x12 @ 13 lbs
Box Jumps 3x20
Bad bad weekend... had a 3 day binge of crap food! Potato chips, egg rolls, fried chicken...! Haven't worked out in 4 days either. So mad at myself. Was trying to convince myself to get out of working out today too, but I put on my big girl undies and made myself do it!!! Seems I go through this once every 3 weeks or so.
gokix811
Well-known member
TUES LOG
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20 min sprinting HIIT
3x30 RKC Planks
@ Aaron, Lex, Haji
Thank you guys! You guys probably don't realize it, but reading messages like yours quells many doubts to this journey that I'm on! Do you have a log here, Haji? If so drop a link! It's inspiring to read other people's logs/goals!
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20 min sprinting HIIT
3x30 RKC Planks
@ Aaron, Lex, Haji
Thank you guys! You guys probably don't realize it, but reading messages like yours quells many doubts to this journey that I'm on! Do you have a log here, Haji? If so drop a link! It's inspiring to read other people's logs/goals!
Hajiroku
Member
I never did a log on here, but I did keep notes on my Evernote app. In the last two months I went from 180lb to 147lbs (current). I actually subscribed to your last log also. I find other peoples logs inspirational as well. Reading your last response I might post a log for my current month. :] Anyway looking forward to your future progress!
gokix811
Well-known member
33 lbs in 2 months is pretty freaking awesome! How'd you do that in 2 months? Maybe I should be asking you for tips too!
gokix811
Well-known member
SUN LOG
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Front Squat w/bb 3x12
Box Squat 3x12 @ 70 lbs
Squats 3x12 @ 60 lbs
Bench 3x12 @ 40 lbs
BBR 3x12 @ 45 lbs
Dips 3x15
Incline DB Flys 3x12 @ 13 lbs
RKC planks 3X30
Deloaded on my squats, but kept bench and bbr the same. My arms are super sore right now and were shaking once I finished! And for some reason I feel like a pulled something in my left butt cheek! Kinda tenses up when I move it a certain angle. Weird. Here are some progress pics! I wanted to wait until I hit 160 but my weight has been fluctuating +5 lbs for a few weeks so I'll just throw it up anyway. Better body recomp on on my upper back, arms, and stomach area! Loving the way my upper back is starting to lean out. My quads still look/feel the same, so it's frustrating to see that especially since the rest of me is leaning out. Sorry for the pic quality; it was taken on a camera phone since my digital camera is broken!
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Front Squat w/bb 3x12
Box Squat 3x12 @ 70 lbs
Squats 3x12 @ 60 lbs
Bench 3x12 @ 40 lbs
BBR 3x12 @ 45 lbs
Dips 3x15
Incline DB Flys 3x12 @ 13 lbs
RKC planks 3X30
Deloaded on my squats, but kept bench and bbr the same. My arms are super sore right now and were shaking once I finished! And for some reason I feel like a pulled something in my left butt cheek! Kinda tenses up when I move it a certain angle. Weird. Here are some progress pics! I wanted to wait until I hit 160 but my weight has been fluctuating +5 lbs for a few weeks so I'll just throw it up anyway. Better body recomp on on my upper back, arms, and stomach area! Loving the way my upper back is starting to lean out. My quads still look/feel the same, so it's frustrating to see that especially since the rest of me is leaning out. Sorry for the pic quality; it was taken on a camera phone since my digital camera is broken!
gokix811
Well-known member
MON LOG
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5 min warm up jog
1x9 50yard Hill sprints
5 min cool down jog
Seems kinda silly now but it was starting to rain and I wasn't even going to go. It was either workout today or make it an off day. But I said f*ck it, if it's gonna rain then I'm going to run in the rain. By the time I got there the clouds had cleared! I love/hate hill sprints!
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5 min warm up jog
1x9 50yard Hill sprints
5 min cool down jog
Seems kinda silly now but it was starting to rain and I wasn't even going to go. It was either workout today or make it an off day. But I said f*ck it, if it's gonna rain then I'm going to run in the rain. By the time I got there the clouds had cleared! I love/hate hill sprints!
Celorza
Well-known member
I gotta say...noting beats running in the rain haha, pretty awesome stuff Gokix! Damn you got nice endurance for those hill sprints!
Celorza
Well-known member
Thanks Swol/Moon Knight
Ordered some AI RecoverPro Red Raspberry today! Hopefully it arrives by Saturday!
50% discount at AI !! can't beat that!! hahaha , should have bought the 2x combo! the 2 of them come in the BIG sizes right now at like 48-51 dollars with free shipping from the 4th of july sale
gokix811
Well-known member
TUES LOG
---------
Front squats 3x12 w/barbell
Box squats 3x12 @ 90 lbs
Squats 3x12 @ 70 lbs
DL 3x12 @80 lbs
OP 3x12 @35 lbs
BW Box Jumps 3x20
Bulgarian Lunges 3x12
DAY 1 of IF:
Broke the fast at around noon ~20% calorie intake
Pre-wo ~20% calorie intake
Dinner ~60% calorie intake
Total Daily Cals: 1650
1) As soon as I put food in my system I experienced some digestive issues after meal 1 & 2 which was weird because I didn't eat anything out of the ordinary. I drank some Powerade Zero to keep me going in the morning and I'm used to eating breakfast so maybe that might have been a factor? Not sure.
2) Loads of energy during my lifts today! It was awesomesauce. Honestly don't know where it came from because the only change was to my eating schedule. I ain't mad though!
Considering taking an off day tomorrow. Might go jogging, but it's supposed to rain all day so we'll see how that goes. In any case, Happy July 4th! Be safe peeps!
---------
Front squats 3x12 w/barbell
Box squats 3x12 @ 90 lbs
Squats 3x12 @ 70 lbs
DL 3x12 @80 lbs
OP 3x12 @35 lbs
BW Box Jumps 3x20
Bulgarian Lunges 3x12
DAY 1 of IF:
Broke the fast at around noon ~20% calorie intake
Pre-wo ~20% calorie intake
Dinner ~60% calorie intake
Total Daily Cals: 1650
1) As soon as I put food in my system I experienced some digestive issues after meal 1 & 2 which was weird because I didn't eat anything out of the ordinary. I drank some Powerade Zero to keep me going in the morning and I'm used to eating breakfast so maybe that might have been a factor? Not sure.
2) Loads of energy during my lifts today! It was awesomesauce. Honestly don't know where it came from because the only change was to my eating schedule. I ain't mad though!
Considering taking an off day tomorrow. Might go jogging, but it's supposed to rain all day so we'll see how that goes. In any case, Happy July 4th! Be safe peeps!
CaptHowdy5150
Well-known member
TUES LOG
---------
Front squats 3x12 w/barbell
Box squats 3x12 @ 90 lbs
Squats 3x12 @ 70 lbs
DL 3x12 @80 lbs
OP 3x12 @35 lbs
BW Box Jumps 3x20
Bulgarian Lunges 3x12
DAY 1 of IF:
Broke the fast at around noon ~20% calorie intake
Pre-wo ~20% calorie intake
Dinner ~60% calorie intake
Total Daily Cals: 1650
1) As soon as I put food in my system I experienced some digestive issues after meal 1 & 2 which was weird because I didn't eat anything out of the ordinary. I drank some Powerade Zero to keep me going in the morning and I'm used to eating breakfast so maybe that might have been a factor? Not sure.
2) Loads of energy during my lifts today! It was awesomesauce. Honestly don't know where it came from because the only change was to my eating schedule. I ain't mad though!
Considering taking an off day tomorrow. Might go jogging, but it's supposed to rain all day so we'll see how that goes. In any case, Happy July 4th! Be safe peeps!
Am I fashionably late? LOL! Great updates. Have a happy 4th!
gokix811
Well-known member
punjabimunde
Well-known member
subbed!!!!
gokix811
Well-known member
Celorza
Well-known member
Just a lil but I'll let it slide this time.
I'm loving the attitude on this woman haha, and may I suggest you keep RDLs in more than DLs? Just so you get a better MM connection with the hammies and glutes for now
and then switch to heavier deads 
!?gokix811
Well-known member
I'm loving the attitude on this woman haha, and may I suggest you keep RDLs in more than DLs? Just so you get a better MM connection with the hammies and glutes for now
RDL? Explain please.
Celorza
Well-known member
Romanian Dead Lifts, not going all the way down, as to say not letting the hip drop with all and the bar, only lowering the bar to around half the shin and where you feel a pull on your hamstrings. DO NOT BEND THE KNEES AND MERELY PUSH BUTT BACK WHILE GOING DOWN, thus hitting the stretch of the glute and ham, and then exploding back up to contract those 2. The girl lifters at my gym can RDL around 155~ and those legs, lower backs, and glutes are...well mighty good inspiration if you get my polite driftRDL? Explain please.
Same thing...
gokix811
Well-known member
lol, but their lettuce is very appetizing.
Thank you. I'm getting there, slowly but surely, with the support of wonderful AM'ers.
gokix811
Well-known member
THURS LOG
-----------
Front Squat w/bb 3x12
Box Squat 3x12 @ 90 lbs
Squats 3x12 @ 70 lbs
Bench 3x12 @ 45 lbs
BBR 3x12 @ 45 lbs
Dips 3x15
Incline DB Flys 3x12 @ 13 lbs
30 min jog
DAY 3 OF IF:
1590 Cals.
Energy: 6/10.
Yesterday was an off day but I still followed the IF schedule and got all my prots in! Yeah!
Pretty good workout today. Nothing like sweat pouring down your face as you hit the last few reps. My shirt was soaked. Had a mild headache after my 1st meal and for about an hour once I got back from jogging. It was a bit of struggle trying to find my rhythm... once I found it the last half of jog was much better and I was able to finish strong. Glad I decided to wait until later in the evening because by then it was actually quite nice out.
-----------
Front Squat w/bb 3x12
Box Squat 3x12 @ 90 lbs
Squats 3x12 @ 70 lbs
Bench 3x12 @ 45 lbs
BBR 3x12 @ 45 lbs
Dips 3x15
Incline DB Flys 3x12 @ 13 lbs
30 min jog
DAY 3 OF IF:
1590 Cals.
Energy: 6/10.
Yesterday was an off day but I still followed the IF schedule and got all my prots in! Yeah!
Pretty good workout today. Nothing like sweat pouring down your face as you hit the last few reps. My shirt was soaked. Had a mild headache after my 1st meal and for about an hour once I got back from jogging. It was a bit of struggle trying to find my rhythm... once I found it the last half of jog was much better and I was able to finish strong. Glad I decided to wait until later in the evening because by then it was actually quite nice out.
gokix811
Well-known member
Romanian Dead Lifts... The girl lifters at my gym can RDL around 155~ and those legs, lower backs, and glutes are...well mighty good inspiration if you get my polite drift
Squats are a great lift for glutes already! I've definitely noticed a change in mines, so I wouldn't be opposed to adding in Romanian DLs. I do like that DLs are a total bodywork out. Would I just replace it with Romanian DLs and drop DLs altogether? Or add them to my program?
Celorza
Well-known member
You can add them as a Hamstring and lower back exercise
. It helps with learning proper DL form too!gokix811
Well-known member
You can add them as a Hamstring and lower back exercise
Would you advise 3x12 RDL and 3x12 DL on the same day or is that too much? I plan on incorporating RDLs next week.
sidoious
Banned
gokix811 said:Would you advise 3x12 RDL and 3x12 DL on the same day or is that too much? I plan on incorporating RDLs next week.
Perfect to do both in the same day. You could use RDLs as a warmup to the heavier DLs or do the opposite; blast your hammies w DLs and follow them up w the lighter-weight RDLs.
I once again refuse to give Romanians credit for that lift.
Celorza
Well-known member
Hahaha excellent prescription right here. Its a matter of taste
they can be an exercise of their own or good stretch+warm up for DLs !