gokix's summer kickoff!

Solid workout's GoKix, and damn those evil ppl for basically forcing pumpkin pie down your throat :cussing:
 
TUES LOG

AM - 50 min LISS

Complexes 4x5

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

Hip Thrusts BW 3x15
Stacker Planks 3x5
Push/Pull Planks 3x5

20 min LISS
 
WED LOG

AM - 40 min liss

OHP
35x5
40x5
45x4
50x1


DL
62x5
82x5
102x5
117x4
82x10

RDL
62x10
72x10
72x10

Step Ups
15x10
15x10
15x10

Feet Elevated Hip Thrusts
3x10

20 min LISS


Really killed hammies today. Saving squats for tomorrow. Final rep for OHP wasn't too great even though I got it up. It took me 2 tries. Right eye has been twitchy since about lunch time and is a big pain in the @SS!!! Really annoyed me during my sets and especially during cardio afterwards because I could not concentrate on anything but that. Grrrrrr.
 
gokix811 said:
Hi Ax! Nice to see a familiar face! How have things been since you finished your fat smack log? :)
Click to expand...

Great to see that you are still killing it! I've been too busy with College to keep up with AM. I'm still hitting the weights as often as I can! I'll have to hit up your new log and follow along.
 
THURS LOG

Complexes 4x5

Arm Swings (4x10)
Reverse Lunges
BBR
Hang Clean + Press
Mountain Climbers 4x10 (1,2,3..)
DB Squats (4x20)

Slight cramp on the bottom of my left foot. Must be from all the cardio. =\ Skipping the 20 min that I usually do after my workout so I can pick it up again tomorrow morning without cramps.
 
FRI LOG

AM - 1hr cardio

BBR
42x10
42x10
42x10

Reverse Grip BBR
42x10
42x10
42x10

DB Floor Press
22x10
22x10
22x10

DB Floor Fly
18x10
18x10
18x10

Skull Crusher
18x10
18x10
18x10

DB Pull Over
3x10 with 12lbs

Inverted Rows (modified)
6,5

Wide Grip Inverted Rows
5,5


Good workout once I finally got going. Took me a while to get in the zone. DB floor press felt light even at 22 lbs which was awesome. For BBR's I concentrated on my lats by squeezing my back and repositioned my shoulders forward while keep my back tight. ROM was shorter and really felt it more in my lats. Post workout I had a Krispy Kreme glazed donut. Managed to fit it into my macros. :) Win.
 
Nice workouts!

Keep it up up.
Merry Christmas.
 
TUES LOG

OHP
35x5
40x5
45x4
50x1

Sumo DL
70x5
90x5
110x5
120x5
130x2

RDL

62x10
72x10
82x10

Wide Stance GM

30x10
30x10
30x10

Stability Ball Reverse Hyperextensions

3x10

Step Ups (lower box)

20x10
20x10
20x10

20 min LISS

Decided to switch it up to Sumo DL today! Feel like I am squatting down too low to get into position on those. Need to start a bit higher because I started feeling some agitation in my hips. Was able to push 50lbs for 1 rep of OHP and it was easier this time around! Must have been the extra carb source from last night lol. Have a nice holiday everyone!! :)
 
THUR LOG

AM - 30 min LISS

[SOTD]: Swedish House Mafia - Don't You Worry Child
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BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x10
22x10
25x8

DB Floor Fly
18x10
18x10
18x10

Skull Crusher
18x10
18x10
18x10

Inverted Rows (modified)
11,9,6

Wide Grip Inverted Rows
6,5

20 min LISS

Getting better at inverted rows, slowly but surely. :) Did LISS today with an extra 15lb weight to change things up a bit.
 
gokix811 said:
THUR LOG

AM - 30 min LISS

[SOTD]: Swedish House Mafia - Don't You Worry Child
Invalid Link Removed

BBR
52x10
52x10
52x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x10
22x10
25x8

DB Floor Fly
18x10
18x10
18x10

Skull Crusher
18x10
18x10
18x10

Inverted Rows (modified)
11,9,6

Wide Grip Inverted Rows
6,5

20 min LISS

Getting better at inverted rows, slowly but surely. :) Did LISS today with an extra 15lb weight to change things up a bit.
Click to expand...

GOOD SONG!!!!
 
FRI LOG

AM - 30 min LISS with 15lb weighted bag

[SOTD] - Calvin Harris - Sweet Nothing (ft. Florence Welch)
Invalid Link Removed

:djparty:

Complexes 4x5

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


Wasn't going to work out today but I'm glad I forced myself to get it done. Put on some tunes which got me bopping around a bit and then I took my pre-wo and was ready to roll! Did some core work today as well. I remember how much I despise renegade rows now lol, and I broke not one, but two nails during stacker planks. Ugh, the worst! :p
 
SAT LOG

AM - 30 min LISS with 15lb weighted bag

[SOTD] - Usher - Numb (Paris & Simo 'Summer of Love' Remix)
Invalid Link Removed


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!
 
gokix811 said:
Sun Log

Day off. Major DOMS felt in my quads today and cardio involved shoveling snow...fun times!
Click to expand...

I wish I had snow to shovel! It's been like over 100 here lately!!
 
Making snowmen and having snowball fights are fun, but shoveling is not :P

MON LOG


30 min LISS on treadmill


Thought about doing it outside but it would be my luck to fall and break an ankle on some ice or something! Quads and glutes are still sore as heck. I'm walking around like I've got a stick up there lol. So I really hope they are back to feeling better tomorrow because I was planning on deadlifiting. We shall see!
 
came in here to see the latest pics of gokix..left disapointed :)

j/k i didnt leave :p

hit me up when your ready to test some new LG fatburning goodness
 
xR1pp3Rx said:
came in here to see the latest pics of gokix..left disapointed :)

j/k i didnt leave :p

hit me up when your ready to test some new LG fatburning goodness
Click to expand...

Haha hey stranger!

Yeah, I have some recent pics in another sponsored log that I'm running. See my sig. They are posted on the 1st page. :) New LG stuff eh? That's always exciting!
 
TUES LOG (1st workout of the New Year!!)

10 min walk warmup

[SOTD]: Jay-Z & Beyonce vs Passion Pit - Wait What
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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! :) 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. But I kept adding plates and was able to bang out rep after rep and I felt a lot stronger today despite the DOMs.
 
WED LOG

Complexes 4x5

Arm Swings (4x10)
Suitcase Arm Swings (4x8)
Reverse Lunges
Hang Clean + Press
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 any 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 so I will lower the weight next time.
 
THUR LOG

[SOTD]: The Aston Shuffle ft. Tommy Trash - Sunrise (Tommy Trash Remix)
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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.
 
FRI LOG

30 min jog

New kicks feel pretty good. Left toes started getting sore about 3/4 of the way in the run.


SAT LOG

[SOTD]: Kaskade VS. Steve Aoki & Tommy Trash -- Be Still Ladi Dadi (Kaskade's Freaks Of Nature Mash Up)
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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. :p
 
gokix811 said:
FRI LOG

30 min jog

New kicks feel pretty good. Left toes started getting sore about 3/4 of the way in the run.

SAT LOG

[SOTD]: Kaskade VS. Steve Aoki & Tommy Trash -- Be Still Ladi Dadi (Kaskade's Freaks Of Nature Mash Up)
Invalid Link Removed

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. :p
Click to expand...

What kind of shoes did you get?
 
MON LOG

AM - 40 min LISS

[SOTD]: Dimitri Vangelis & Wyman feat. Jonny Rose - Pieces Of The Light (Sick Individuals Remix)
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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.
 
WED LOG

BBR
62x10
72x10** PR
72x10
72x10

Reverse Grip BBR
62x10
62x10
62x10

DB Floor Press
22x10
22x10
22x10

DB Floor Fly
17x10
17x10
17x10

Skull Crusher
17x15
17x15
17x10

Inverted Rows
Modified - 10
Feet Elevated - 4,4

Wide Grip Inverted Rows
Modified - 6,6,6

Left shoulder achy and feeling sensitive; tried to take it easy today but I def felt it during floor press. PR on rows - happy about that :)
 
FRI LOG

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.
 
SAT - OFF


SUN

Complexes:

Box Jumps 4x10
Mountain Climbers 4x10 (1,2,3,1)
DB Swings 4x10
Suitcase DB Arm 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 yesterday's day off. Turkish get ups are a LOT harder than they look especially with added weight. They were the most challenging part of the work out.
 
MON LOG

BBR
52x10
62x10
62x10
62x10

Reverse Grip BBR
52x10
52x10
52x10

DB Floor Press
22x12
22x12
22x12
22x12

DB Floor Fly
17x10
17x10
17x10
17x10

Inverted Rows Modified
11,8

Wide Grip Inverted Rows
4,5

Bench Pushups
15,10,10


Legs still not feeling 100%. I didn't want a repeat of last Monday so I did chest/back instead. Added in extra sets for each exercise. Good burn in my forearms due to that and when it was time for inverted rows my palms were shaky and grip wasn't all that great.
 
TUES LOG

Sumo DL
70x10
90x8
110x5
130x5
140x1
150X1
160X1

RDL
70x10
90x10
90x10
90X10
70X15

Wide Stance GM
30x10
30x10

Stability Ball Reverse Hyperextensions
3x10

Barbell Hip Thrusts
30x10
30x10
30x10

Added some extra RDL sets to work dem hammies. Worked up to my PR set on Sumo DL as well. I feel like I can push more weight but I need to work on my form more first and foremost.
 
THUR LOG

[SOTD]: Ciara - Sorry (It's the DJ Kue Radio Edit)
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BBR
62x10
62x10
62x10
72x10

Reverse Grip BBR
62x10
62x10
62x10

Wide Grip Inverted Rows
Modified - 10, 6,6

DB Pullovers
15x15
15x15
15x15

DB Floor Press & DB Floor Fly Superset
22x10 / 22x10
22x10 / 17x10
22x10 / 17x10

DB Curls & Skull Crusher SuperSet
15x10 / 17x15
15x10 / 17x15
15x10 / 17x15


First time I have added curls into my workout. Biceps were burning during both supersets. Nice finishing touch to a grueling workout.
 
FRI LOG

Complexes:

Box Jumps 4x10
DB Step Ups 4x10
Mountain Climbers 4x10 (1,2,3,1)
DB Swings 4x10
Suitcase DB Arm Swings 4x10
DB Turkish Get Up 4x5 (L+R)

Ab twist with 25lb plate 3x10
Lying leg raises - 10,10, 6


I'm pooooped. Low energy going in but I got it done. Started getting a sharp pain on the right side of my lower abdomen so I had to stop it at 6 reps.
 
SAT LOG

[SOTD]: Dada Life - Feed The Dada (Dyro Remix)
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Barbell Reverse Lunge
50x10
50x10
50x10
60X6

BB Lateral Lunge
10x10
25X10
30x10
35x10

DB Curtsy Lunge
15x10
15x10
15x10

DB Bulgarian Lunge
BWx10
10x10
10x10
10x10

DB Sumo Squat
20x10
40x10
40x15
40x15
40x15


Today's work out was fasted. It took a little over an hour. I am completely drained and have the craziest groin stretch ever right now, thanks to sumo squats!
 
TUES LOG

OHP
30x5
40x5
45x5

Sumo DL
70x10
90x10
110x10
130x5
150x1
110x10
90x10

RDL
70x10
80x10
80x10
80x10

Wide Stance GM
30x10
40x10
40x10

Stability Ball Reverse Hyperextensions
3x12

Planks
3x30sec

Tweaked something in the middle/lower area of my back during OHP. Feels okay now that I'm done working out but it was def hitting me during Sumo DLs as well. Gonna stretch it and hopefully that helps.
 
WED LOG


Wide Grip Inverted Rows
10,7

BBR
52x10
52x10
52x10

Reverse Grip BBR
42x10
42x10
42x10

DB Floor Press + Fly (superset)
18x10 / 18x10
18x10 / 18x10
18x10 / 18x10

Skull Crushers
18x12
18x12
18x12

Cross Body Hammer Curls
3x10

Wrist Curls
3x10


Lower back still sore when I bent over to do rows so today was a lighter day. Added in some accessory work as well.
 
FRI LOG

[SOTD]: Fedde Le Grand & Nicky Romero feat. Matthew Koma - Sparks (Vicetone Remix)
Invalid Link Removed

DB Sumo Squats
40x15
40x15
40x15
40x15
40x15
40x15

BB Lateral Lunge
25x10
30x10
30x10

DB Curtsy Lunge
17x10
17x10
17x10

BB Reverse Lunge
40x10
40x10

Deadlifts
115x10


This was a long workout, but a good one. Left groin area was uncomfortably stretched during sumo squats and I'm not sure why because there were no problems with my right side. Could have gone up in weight but didn't want to risk it and pull something. Only did 2 sets of reverse lunges because I wanted to leave some energy for deadlifts. Finished off my workout with 10 reps of light DLs, controlled and reset every time.
 
gokix811 said:
FRI LOG

[SOTD]: Fedde Le Grand & Nicky Romero feat. Matthew Koma - Sparks (Vicetone Remix)
Invalid Link Removed

DB Sumo Squats
40x15
40x15
40x15
40x15
40x15
40x15

BB Lateral Lunge
25x10
30x10
30x10

DB Curtsy Lunge
17x10
17x10
17x10

BB Reverse Lunge
40x10
40x10

Deadlifts
115x10

This was a long workout, but a good one. Left groin area was uncomfortably stretched during sumo squats and I'm not sure why because there were no problems with my right side. Could have gone up in weight but didn't want to risk it and pull something. Only did 2 sets of reverse lunges because I wanted to leave some energy for deadlifts. Finished off my workout with 10 reps of light DLs, controlled and reset every time.
Click to expand...

Still killing it in here kix :) I can't do deadlifts last. I like to move as much as I can and I'm pretty burnt out by my last exercise! It's too humbling too! Lol
 
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