gokix's summer kickoff!

gokix811 said:
Yes I do! I picked up a resistance band and used it last night before chest workout. I could tell it helped quite a bit. I don't know if I told you yet, but I was aiming for a 200lb deadlift and hit that a few months back. Felt good, man. :)
Click to expand...

Yeah i do rotations before most of my shoulder and chest days as ive had problem shoulders for a long long time now. That's awesome that you hit your goal! What's your next goal??
 
Lukef2000 said:
Yeah i do rotations before most of my shoulder and chest days as ive had problem shoulders for a long long time now. That's awesome that you hit your goal! What's your next goal??
Click to expand...

Thanks Lukester! :) Goal is to cut down for the summer (everyone's goal lol) and work on building my squat up. I'm only doing squats once a week right now. May bump that up to 2x week. Heavy squat day with lighter lunges and light squat day with lunges. Also read up on here about pause squats (3-5 second holds). Those looks interesting too! What do ya think?
 
Kix,

Have you listened to the teachings of the honorable prophet Layne Norton? I predict you liking this and try to push cars for Hiit cardio!

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...Dem Lats!
 
huggy77 said:
Kix,

Have you listened to the teachings of the honorable prophet Layne Norton? I predict you liking this and try to push cars for Hiit cardio!

Invalid Link Removed

...Dem Lats!
Click to expand...

I've added walking in the mornings for approximately 40-45 min mainly for heart health, and not so much weight loss. In fact I don't count it as a work out. I know you are a big proponent for HIIT and listening to his cardio podcast makes me want to do more sprints. His school of thought on how LISS + decreased calories can lower metabolic rate was very eye-opening. Whoa! The irony of it all was that I was listening to this during my morning walk. lol.

Very interesting as always, Huggy!!
 
gokix811 said:
I've added walking in the mornings for approximately 40-45 min mainly for heart health, and not so much weight loss. In fact I don't count it as a work out. I know you are a big proponent for HIIT and listening to his cardio podcast makes me want to do more sprints. His school of thought on how LISS + decreased calories can lower metabolic rate was very eye-opening. Whoa! The irony of it all was that I was listening to this during my morning walk. lol.

Very interesting as always, Huggy!!
Click to expand...

his school of thought is bases on science ;)

Its a great podcast...
 
gokix811 said:
Thanks Lukester! :) Goal is to cut down for the summer (everyone's goal lol) and work on building my squat up. I'm only doing squats once a week right now. May bump that up to 2x week. Heavy squat day with lighter lunges and light squat day with lunges. Also read up on here about pause squats (3-5 second holds). Those looks interesting too! What do ya think?
Click to expand...

Lol yeah that's a continuous battle, the battle for leanness. Pauses are great, they take out the stretch shortening cycle part of a squat which overall puts more strain on the muscle. What's your approach for getting cut??
 
Lukef2000 said:
Lol yeah that's a continuous battle, the battle for leanness. Pauses are great, they take out the stretch shortening cycle part of a squat which overall puts more strain on the muscle. What's your approach for getting cut??
Click to expand...

Well I'm not running anything at the moment, just multi, fish oil, and whey on occasion. After trying Trutein + Protean I don't think I can ever look at other whey protein powders the same lol. I've got some mediocre whey that's been collecting dust. Also, I plan on adding in more sprint work and having more self-discipline when it comes to diet. Keeping everything in moderation, like a refeed meal. Those can turn into cheat days and even cheat weekends! I definitely want to be leaner for the summer and you guys def keep me motivated to do so! :)

ETA: This is the article I was referring to.

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MON LOG

40 min walk


BB Reverse Lunges
20x10
30x10
40x10
50x10

Squats (Paused 3 sec hold)
1x8 @ 50 lbs
3x8 @ 56 lbs

Front Squats
40x10
50x8

Curtsy Lunge Plyos
3x10

Pause squats are no joke. Worked up a nice sweat doing these. Knees were hurting during front squats using a fairly wide stance, and I couldn't do anymore after the second set.
 
TUES LOG

BBR
60x10
70x10
80x10

Reverse Grip BBR
70x10
80x10
90x10
100x8

Deadlift
100x11

One Arm BBR
4 sets of 10

Hammer Curl + DB Curl Superset
2x10

Hammer Curl 1x10

50 min total. Short rests. Good work out. Resistance band exercises prior to rows made a world of a difference.
 
gokix811 said:
Most recent pic of my back. The mirror kind of splices my arm in half but it's the best I could do. Definitely still needs some work.
Click to expand...

Nice transformation! I think you'll cry if you see mine haha!
 
WED LOG

A.M.
Suicide Drills/Sprints - 30 min total

P.M.

OHP
35x3
40x3
45x3
50x3

DB Rotator Cuffs
3x10

DB Seated Lat Raise (palms outward) *not sure that I like these enough to continue doing them*
3x10

DB Supinated Lat Raise
3x10

DB Partial Lat Raise
3x10

Bent over DB Delt Raise
4x12

Arnold DB Press
3x10


Shoulders didn't bother me too much, but I did some resistance band work in between sets too just to be on the safe side. Weight increased slightly for partial lat raises as well.
 
Looking for some advice guys...

I'm wondering how I should split my workout routine since adding in shoulders. I also plan to hit squats and back 2x week, one back day for heavy lifts and the other reserved for lighter work. I'm experimenting with pause squats so those will be kept lighter anyway. Definitely want to keep Sun - Wed the same, but not sure how the rest of the week should be set up. HIIT the day after RDL also might not be the best idea...

SUN - rest
MON - squats/front squats/bb lunges/lunge variations
TUE - heavy back/lots and lots of rows
WED - light squats/hiit
THUR - cardio/chest
FRI - deadlifts/rd's/light barbell rows
SAT - shoulders/hiit
 
Just a thought here, and its not always possible but you might want to avoid doing Heavy Legs then heavy back on b2b days... Give the CNS a break.
 
SAT LOG

DL
80x6
100x5
120x3
130x3
140x3
150x1
160x1
170x1
180x1

RDL
60x12x12x12
Hamstring Curl 1x10

Reverse Grip BBR
60x12
70x10
70x10
BW Inverted Row 1x10

Swiss Ball Reverse Hypers
2x15


Killer workout across the board. Felt like I could go on forever, but my grip strength held me back. Need to work on that. On a different note, my shoulders are hurting pretty bad after my chest work out yesterday. Warmed up with my shoulders with plenty of resistance band internal/external rotations. Could have been due to my form. It's definitely not DOMS, but an achy/tender feeling near the front delt area, and I keep having to hold my shoulder and massage it. :( Rubbed some ICY hot on there so hopefully that helps.
 
gokix811 said:
Looking for some advice guys...

I'm wondering how I should split my workout routine since adding in shoulders. I also plan to hit squats and back 2x week, one back day for heavy lifts and the other reserved for lighter work. I'm experimenting with pause squats so those will be kept lighter anyway. Definitely want to keep Sun - Wed the same, but not sure how the rest of the week should be set up. HIIT the day after RDL also might not be the best idea...

SUN - rest
MON - squats/front squats/bb lunges/lunge variations
TUE - heavy back/lots and lots of rows
WED - light squats/hiit
THUR - cardio/chest
FRI - deadlifts/rd's/light barbell rows
SAT - shoulders/hiit
Click to expand...

You could try a push, pull, legs routine. Incorporate a heavy day for each and a light day of each. That would hit all your muscle groups twice in a six day period. Do cardio on your light days and have Sunday off. Something like

Monday Heavy legs
Tuesday light push day and cardio
Wednesday heavy pull day
Thursday light legs and cardio
Friday heavy push day
Saturday light pull day and cardio
 
Lukef2000 said:
You could try a push, pull, legs routine. Incorporate a heavy day for each and a light day of each. That would hit all your muscle groups twice in a six day period. Do cardio on your light days and have Sunday off. Something like

Monday Heavy legs
Tuesday light push day and cardio
Wednesday heavy pull day
Thursday light legs and cardio
Friday heavy push day
Saturday light pull day and cardio
Click to expand...

Thanks for your input Lukester! Appreciate your advice as always. I will play around with it and see what my body responds to best. :)
 
huggy77 said:
Just a thought here, and its not always possible but you might want to avoid doing Heavy Legs then heavy back on b2b days... Give the CNS a break.
Click to expand...

Never thought about it that way. Doing legs before heavy back day hasn't seemed to affect my workouts too much, but that is something to consider. BTW, did you get my PM?
 
MON LOG

Pause Squats (3 sec hold)
50x8
55x8
63x8x8x8

Front Squats
50x10
60x10
70x10
80x10

BB Reverse Lunge
20x10
30x10
40x10
50x10

Curtsy Plyo Lunges
3x10

+Core Work


Frustrated with back squats. Sometimes I feel like I am making progress, but then I have a day like today where the squats just feel off. I know I need to back off of them and concentrate on form. It's just a shot to the ego, b/c I want to go heavier and I want to go ATG. I'm gonna probably switch it up with some bulgarian split squats next time.
 
gokix811 said:
MON LOG

Pause Squats (3 sec hold)
50x8
55x8
63x8x8x8

Front Squats
50x10
60x10
70x10
80x10

BB Reverse Lunge
20x10
30x10
40x10
50x10

Curtsy Plyo Lunges
3x10

+Core Work

Frustrated with back squats. Sometimes I feel like I am making progress, but then I have a day like today where the squats just feel off. I know I need to back off of them and concentrate on form. It's just a shot to the ego, b/c I want to go heavier and I want to go ATG. I'm gonna probably switch it up with some bulgarian split squats next time.
Click to expand...

Whenever I start to feel demotivated because I'm not seeing the results I want...i just look at where I was when I started and am thankful that at least I'm not back there anymore. 2 steps forward, 1 step back, 2 steps forward...you got this girl! ;-)
 
1ifeblood said:
Whenever I start to feel demotivated because I'm not seeing the results I want...i just look at where I was when I started and am thankful that at least I'm not back there anymore. 2 steps forward, 1 step back, 2 steps forward...you got this girl! ;-)
Click to expand...

Yep, I may have to dial it back and start with broom squats again, and go from there. I can still chip away at my other lifts. Marathon, not a race...

Thanks for the kind words :)
 
gokix811 said:
Yep, I may have to dial it back and start with broom squats again, and go from there. I can still chip away at my other lifts. Marathon, not a race...

Thanks for the kind words :)
Click to expand...

Quite welcome, madam. ;-)
 
TUES LOG

BBR
60x10
70x10
80x10

Reverse Grip BBR
70x8
80x8
90x8
100x8
110x5
120x3

Snatch Grip DL
80x5
100x5
120x5

Meadow Rows
3x10

One Arm BBR
3x10

Resistance Band tricep pulldowns 3x10
RB crunches 3x10

Warming up with light BBR's and felt a slight strain in my left pec area. Stretched it a bit before hitting the weights again. Rest of my back has been smoked. Right now I still have quite a bit of energy, even though my w/o finished up at 1.5 hrs. Resistance band crunches were interesting. First time doing these and I guess I miscalculated the distance between my arm and the floor, because I slammed my elbow in the floor pretty hard. That was fun.
 
gokix811 said:
TUES LOG
Warming up with light BBR's and felt a slight strain in my left pec area.
Click to expand...

I have pec issues deadlifting all the time its awful.... try starting with the reverse grip bb rows next time and let us know if it cramps..

My right pec will cramp on deadlifts if i dont take an underhanded grip on that side...
 
WED LOG

Jump Rope Intervals - 3 rounds - 20 min total

1 min on (skipping)
14 knee pushups
*
1 min on (both feet)
14 toe touches
*
1 min on (jogging)
14 bw squats
*
1 min on (single leg)
*
[40 sec rest]

Planned on doing some Sprint intervals outside but it started to rain so I grabbed the jump rope and did some intervals inside. Had a nice sweat going due to no rest between exercises. Some tenderness in my ankle from hopping up and down, probably because they weren't used to it.
 
huggy77 said:
I have pec issues deadlifting all the time its awful.... try starting with the reverse grip bb rows next time and let us know if it cramps..

My right pec will cramp on deadlifts if i dont take an underhanded grip on that side...
Click to expand...

Do you stretch it beforehand, huggy? It was so weird because I had maybe 50 lbs on the bar, not heavy at all, and it hit me during warm ups about 3 or 4 reps in. Never felt that before. Thanks for the tip! Will keep you updated. :)
 
gokix811 said:
Do you stretch it beforehand, huggy? It was so weird because I had maybe 50 lbs on the bar, not heavy at all, and it hit me during warm ups about 3 or 4 reps in. Never felt that before. Thanks for the tip! Will keep you updated. :)
Click to expand...

Not my pecs, i do a ton of lower body and hip stretching on DL day, i should do some pec stretching....
 
THURS LOG

DB Floor Press
4x10

DB Floor Press (Neutral Grip)
4x10

DB Press (Alternating Hands)
3x10

DB Press (Isolation Hold)
3x10

DB Floor Fly
3x12

20 min LISS
 
FRI LOG

OHP
35x3
40x3
45x3
50x3
55x2

DB Rotator Cuffs
3x10

DB Supinated Lat Raise
3x10

DB Partial Lat Raise
4x8

Bent over DB Delt Raise
4x12

Arnold DB Press
3x10
 
SAT LOG

DL
80x6
100x5
120x3
130x3
140x3
150x1
160x1

Snatch Grip DL
100x10
80x10

RDL
70x12x12x12

Reverse Grip BBR
60x12
70x12
70x12

Swiss Ball Reverse Hypers
2x15

Hammered it. Biceps are sore today!!
 
MON LOG

BB Reverse Lunges
20x10
30x10
40x10
50x10

Front Squats
50x10
60x10
80x10
90x5x4*

Box Squats
90x5
100x5x5x5

Curtsy Plyo Jumps
3x10

+ Core Work

20 min LISS

Put my carb up to good use today. Long-ish workout session, and my quads are gonna be sore tomorrow. I took a few days off from using pre-workouts, and today I started back up with my normal 1/2 scoop. Heart rate def increased during my first few sets of reverse lunges. Pretty crazy feeling.

*Noticing my form start to break on front squats at 90lbs. Last set was all over the place. Also, had to switch to crossed arms for the last 2 sets b/c fingers started getting really sore with the other grip.
 
TUES LOG

AM - Suicide Drills/50 yd Sprints [30min total with warmup/cool down]

PM -

BBR
60x10
70x10
80x10

Reverse Grip BBR
60x8
70x8
80x8
90x8
100x8

DL
100x11
110x5

One Arm BBR
3x10

Resistance Band Pulldowns
3x15

RB crunches
2x10 (3 ways)
 
gokix811 said:
MON LOG


*Noticing my form start to break on front squats at 90lbs. Last set was all over the place. Also, had to switch to crossed arms for the last 2 sets b/c fingers started getting really sore with the other grip.
Click to expand...

on dem front squats you can use wraps to help your grip



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,
huggy77 said:
on dem front squats you can use wraps to help your grip



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Click to expand...

Good tip :) I was stretching my wrists and shoulders prior to squats and it made a difference as well. Dat dere flexibility. I will play around with hand placement too because I start to grip the bar with only two fingers, then I pull dem elbows forward and in.
 
THURS LOG

DB Floor Press
3x10

DB Floor Press (Neutral Grip)
3x10

DB Press (Alternating Hands)
3x10

DB Press (Isolation Hold)
3x10

DB Floor Fly
3x10
 
FRI LOG

DL
80x10
100x5
120x3
130x3

RDL
60x10x10x10

Reverse Grip BBR
60x10x10x10

Reverse SB Hypers
2x15

Strapped for a bit of time today so switched to workout to the morning today. Not used to that so strength took a bit of a hit, but that's okay because I just kept my rest periods short and banged the work out in about 45 min.
 
TUES LOG

BB Reverse Lunges
20x10
30x10
40x10
50x8

Front Squats
50x10
60x10
70x10
80x6

Box Squats
80x10
90x10
100x10

Curtsy Plyo Jumps
2x10

+Core Work

First workout after a week off. Enjoyed the break, but now it's time to back in the groove of things and get this vacation weight off. Here we goooooo.
 
gokix811 said:
TUES LOG

BB Reverse Lunges
20x10
30x10
40x10
50x8

Front Squats
50x10
60x10
70x10
80x6

Box Squats
80x10
90x10
100x10

Curtsy Plyo Jumps
2x10

+Core Work

First workout after a week off. Enjoyed the break, but now it's time to back in the groove of things and get this vacation weight off. Here we goooooo.
Click to expand...
She's baaaaaaaaaaack!!!!!
 
WED LOG

BBR
70x8
70x8
70x8

Reverse Grip BBR
60x8
70x8
80x8
90x8
100x8
110x5
120x3

DL
100x10
110x5
110x7

One Arm BBR
2x20

Going to keep cals and carbs on the lower side this week to get this water weight off. Good workout today. Really fatigued the lats with high reps on the last exercise. Love back day.
 
FRI LOG

DB Floor Press
3x10

DB Floor Press (neutral grip)
3x10

DB Press (Iso Hold)
3x10

DB Fly
3x10

DB 6 ways
2x10

DB Partial Lat Raises
2x10

DB Bent Over Flys
3x15


I was lazy yesterday so I didn't do chest. Just threw it in with shoulders today, no biggie. BTW, 6 ways is no joke!! Done with a controlled motion and really concentrating on the shoulders. Oh the burn.
 
I've herd a few peeps rave on about DB six ways, I just jumped on YouTube to see what the fuss is about. Looks interesting might have to try them out next shoulder day. :)
 
Lukef2000 said:
I've herd a few peeps rave on about DB six ways, I just jumped on YouTube to see what the fuss is about. Looks interesting might have to try them out next shoulder day. :)
Click to expand...

Mhm same here. :) Its a good way to hit multiple areas at the same time. Just be sure to warm up lots cuz I remember you saying you had shoulder issues. Let me know how it goes for you!
 
SAT LOG

DL
95x5
125x4
145x3
165x1
185x1
205x1** PR

RDL
70x10
80x6
90x8 *Grip failing on me at this point

Reverse SB Hypers
2x15

Didn't go in with the intention of trying to max out on my DL since I only had about 40 minutes to workout, and barely ate beforehand, but I did, and that's always awesome! That's +5lbs added on from my 200lb PR back in March. Recorded myself at 185lb DL I think. Will put up for critique if I can figure out how.

Edit: Video - Invalid Link Removed
 
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