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gokix's summer kickoff!

I have to say...that came up way too easy. I think you could put another plate on each side, at least! ;-)
 
gokix811 said:
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
sholud
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
Click to expand...

Looking strong Kix... i like to keep my head higher thoughout....

awful gym music, had to mute it, felt my test lowering...
i repeat the 5 tips on this article to myself almost everytime i set up...

Invalid Link Removed
 
1ifeblood said:
I have to say...that came up way too easy. I think you could put another plate on each side, at least! ;-)
Click to expand...

Well, thanks for saying that! haha, that makes me feel better. Oh man, if I pull 2 plates on each side I will def get of a video of that. Not something I'd likely ever forget!
 
huggy77 said:
Looking strong Kix... i like to keep my head higher thoughout....

awful gym music, had to mute it, felt my test lowering...
i repeat the 5 tips on this article to myself almost everytime i set up...

Invalid Link Removed
Click to expand...

Haha that was from my playlist! It gets me pumped :p Good read! Yeah, my head was in more of a neutral position because there wasn't a mirror in front of me like usual. Gotta keep back tighter throughout the movement, for sure. I'll be moving heavy weight like you soon enough! What kinda shoes do you wear? I was only rocking colorful socks.

PS - I've signed up!
 
gokix811 said:
Haha that was from my playlist! It gets me pumped :p Good read! Yeah, my head was in more of a neutral position because there wasn't a mirror in front of me like usual. Gotta keep back tighter throughout the movement, for sure. I'll be moving heavy weight like you soon enough! What kinda shoes do you wear? I was only rocking colorful socks.

PS - I've signed up!
Click to expand...

Barefoot is fine, i wear a pair of chuck taylors... I will have to send you a playlist - it will add 20% to you lifts...
 
gokix811 said:
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
Click to expand...

That's good work kix :) I'd like a vid when your at maximal effort I'd say around 220lb easy ;) slight critique on form, your back rounds slightly when initiating the pull and try to keep your head up and looking forward.
 
Lukef2000 said:
That's good work kix :) I'd like a vid when your at maximal effort I'd say around 220lb easy ;) slight critique on form, your back rounds slightly when initiating the pull and try to keep your head up and looking forward.
Click to expand...

Thank ya Luke! :) Yeah, I'm noticing my upper back round a bit, as others have mentioned. I also feel like I'm not engaging my hips enough on the pull, so it feels like the power is coming from pushing my heels into the ground then using back to help lockout. Maybe I need to work on more hip hinge exercises.
 
Lukef2000 said:
That's good work kix :) I'd like a vid when your at maximal effort I'd say around 220lb easy ;) slight critique on form, your back rounds slightly when initiating the pull and try to keep your head up and looking forward.
Click to expand...

I was going to say this but figured I'd let someone more experienced than myself bring it up. But like Luke said...SLIGHT critique. Your form is better than a lot of people I see trying to do deads in the gym. Shoulder blades together and chest out...that's what my dad always says.
 
TUES LOG

Front Squat
45x5
55x5
65x3
75x3
85x3

+Drop Set
70x3
60x5
45x10

Reverse BB Lunge
20x10
30x10
40x10

RDL
70x10
80x10
90x8

+Core Work (2 rounds)

Took yesterday off b/c back was achy from Saturday still. Really trying to stretch out my hip flexors before any type of squatting. They were still a bit tender afterwards though.
 
1ifeblood said:
I was going to say this but figured I'd let someone more experienced than myself bring it up. But like Luke said...SLIGHT critique. Your form is better than a lot of people I see trying to do deads in the gym. Shoulder blades together and chest out...that's what my dad always says.
Click to expand...

Oh yeah it was a very slight critique, definitely a lot better than most the guys I see in the gym lol. :)
 
WED LOG

Sprint Intervals
10x10 yds
6x20 yds
4x40 yds

Tour de stade/Cool Down

30 min total

Beautiful day for some outdoor cardio. Just wished the stairs that I ran up were a bit longer. I did a few rounds on those, jogging back to the start, and going back up. There was a tire on the track too but it was too dang heavy to lift. Don't know how much it weighed. Attempted to lift it twice but it didn't budge, haha. I'm going to try again next time.
 
huggy77 said:
Nothing like the sound of clean tire flips in the morning... THWACK, THWACK, THWACK
Click to expand...

Lol tire: 1 gokix: 0

I was trying to DL it up, but after some research, I guess you're supposed to push it with your chest.
 
THURS LOG

Reverse Grip BBR
60x10
70x5
80x5
90x3
100x3
110x3

+Drop Set
80x15
70x15
60x12

DB Floor Press
2x20

1 Arm BBR + Bent over Fly (SS)
3x12

DB Shrugs
3x12

Hammer Curls
2x10

Lats were burning during drop sets! Never really do drop set on my back but it was something new. It was a bit of a struggle, but I felt like a champ afterwards. :)
 
gokix811 said:
THURS LOG

Reverse Grip BBR
60x10
70x5
80x5
90x3
100x3
110x3

+Drop Set
80x15
70x15
60x12

DB Floor Press
2x20

1 Arm BBR + Bent over Fly (SS)
3x12

DB Shrugs
3x12

Hammer Curls
2x10

Lats were burning during drop sets! Never really do drop set on my back but it was something new. It was a bit of a struggle, but I felt like a champ afterwards. :)
Click to expand...

That's what it's all about! :-)
 
FRI LOG

1 lap around track
9 Tire Flips
11- 12 (30-40 yd) Sprints

Hit the track again today. Started off with tire flips after looking up proper form. I could barely get it off the ground before but got in 9 flips total today! It was a challenge for me, but super easy for my workout partner who guesstimated it to be ~200+lbs. Got a nasty battle wound on my bicep/shoulder area from where the tire was resting too.

Invalid Link Removed
 
gokix811 said:
FRI LOG

1 lap around track
9 Tire Flips
11- 12 (30-40 yd) Sprints

Hit the track again today. Started off with tire flips after looking up proper form. I could barely get it off the ground before but got in 9 flips total today! It was a challenge for me, but super easy for my workout partner who guesstimated it to be ~200+lbs. Got a nasty battle wound on my bicep/shoulder area from where the tire was resting too.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82740"/>
Click to expand...

Nothing like a decent battle scar to show off your hard work! :P
 
SAT - OFF

SUN LOG

Box Jumps (knee high)
8x3

DB Step Ups (knee high)
10x10
10x10
10x10

BB Reverse Lunge
20x10
20x10

RDL
60x12x12x12

Swiss Ball Reverse Hypers
3x12

Weighted Swiss Ball Crunches
4x12

My legs have been super sore for the past few days after upping the intensity of my workouts. Not sure what's planned for tomorrow; either heavy lower body or sprinting, depending on how I'm recovering...decisions, decisions.
 
MON LOG

BB Reverse Lunges
20x10
30x10
40x10

Front Squats
45x5x5
50x5
60x3
70x3
80x3
90x3
100x1

+Drop Set
70x5
45x10
BWx40

BB Good Mornings
20x15x15

Swiss Ball Rev. Hypers
2x15

+Core


Sweating hardcore! Shirt is soaked. Working on body weight squats everyday. Doing the 30 day squat challenge as a supplement to weighted squats. Really felt the burn at the end of the drop set.
 
huggy77 said:
I love front squats.... LOVE THEM...

I wear my superman shirt on front squat days.... its mandatory!!!
Click to expand...

Good one! I don't have a designated workout shirt. Maybe I should??? Front squats are great because they don't give me as much trouble as back squats.
 
huggy77 said:
What supps you taking? How is your diet treating you... You need to be utilized more for reviews...
Click to expand...

Fish Oil, multi, whey (Just ordered Trutein). Pretty simple. Might add in some Cissus because I'm starting to get achy. Definitely committing the next few weeks to my workout and nutrition. My diet is lower in carbs during the week and I'll be having a mini-carb up day (~150g carbs) one day a week. Don't want to overdo it because I'll be feeling it the whole week.

Did you see my post about the lady that peed herself right next to me? LOL!
 
TUES LOG

12 tire flips
4x40 yd sprints
45 BW squats

Was shooting for at least 8 but it started to thunder and rain hard. Not a big deal I guess because my quads are super sore from yesterday and I could feel it today at the track.

Huggy - what's the proper way to flip tires? I'm told my stance is too wide and too close to the tire. Today I tried a more narrow stance and stood farther away, but it seemed to only push the tire forward and I had no momentum to get it up? It was super frustrating!
 
gokix811 said:
Fish Oil, multi, whey (Just ordered Trutein). Pretty simple. Might add in some Cissus because I'm starting to get achy. Definitely committing the next few weeks to my workout and nutrition. My diet is lower in carbs during the week and I'll be having a mini-carb up day (~150g carbs) one day a week. Don't want to overdo it because I'll be feeling it the whole week.

Did you see my post about the lady that peed herself right next to me? LOL!
Click to expand...
Yah, i saw that and chuckled... I always get really good results with animal pack flex... Front squats are really tough, but they are really bringing out the bottom portion of my quad... I have awful flexibility so i have to use wrist straps to hold the bar...
 
gokix811 said:
TUES LOG

12 tire flips
4x40 yd sprints
45 BW squats

Was shooting for at least 8 but it started to thunder and rain hard. Not a big deal I guess because my quads are super sore from yesterday and I could feel it today at the track.

Huggy - what's the proper way to flip tires? I'm told my stance is too wide and too close to the tire. Today I tried a more narrow stance and stood farther away, but it seemed to only push the tire forward and I had no momentum to get it up? It was super frustrating!
Click to expand...

I line up pretty close on it and i try and throw it over as violently as possible... I grab it should width apart... and my stance is wide... I do it on a flat surface and my goal is to get a clean flip(no wobble)
 
WED LOG

AM- 20 min LISS

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

+Drop Set
80x17
70x15
60x15

Deadlift
80x5
100x5
120x3
140x2 *almost passed out at the top lol

DB Floor press
2x10

1 arm BBR + DB Bent over fly (SS)
3x12

Tricep Resistance Band Pull down
3x15

1 arm DB tricep extension
2x12

50 BW Squats
 
gokix811 said:
WED LOG

AM- 20 min LISS

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

+Drop Set
80x17
70x15
60x15

Deadlift
80x5
100x5
120x3
140x2 *almost passed out at the top lol

DB Floor press
2x10

1 arm BBR + DB Bent over fly (SS)
3x12

Tricep Resistance Band Pull down
3x15

1 arm DB tricep extension
2x12

50 BW Squats
Click to expand...

So now that you are flippin tires, you have to check out the battle ropes...
 
gokix811 said:
WED LOG

AM- 20 min LISS

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

+Drop Set
80x17
70x15
60x15

Deadlift
80x5
100x5
120x3
140x2 *almost passed out at the top lol

DB Floor press
2x10

1 arm BBR + DB Bent over fly (SS)
3x12

Tricep Resistance Band Pull down
3x15

1 arm DB tricep extension
2x12

50 BW Squats
Click to expand...

Nice work as always,oh and clear your inbox!
 
THURS LOG

a) Hill Sprints - 10 sprints
b) Plyometrics
- Lateral up + Overs
- Squat Jumps
- Switch Split Jumps
- Mountain Climbers

35 min total


So I've never really done foot elevated plyos before.... Holy mother of batman! I think I pulled a crotch muscle, lol. I got through 2 sets of plyos before calling it quits for the day.
 
gokix811 said:
THURS LOG

a) Hill Sprints - 10 sprints
b) Plyometrics
- Lateral up + Overs
- Squat Jumps
- Switch Split Jumps
- Mountain Climbers

35 min total

So I've never really done foot elevated plyos before.... Holy mother of batman! I think I pulled a crotch muscle, lol. I got through 2 sets of plyos before calling it quits for the day.
Click to expand...

Luke and plyometrics are not friends. :( when I sat my PT course I damn near broke my nose lol.
 
FRI LOG

DL
80x5
100x5
120x3
140x2
160x1

Reverse Grip BBR/BBR (DTP)
(repsxweight)
50x10
40x15
30x20
20x25
10x30
5x50
5x50
10x30
20x25
30x20
40x15
50x10


+Core


I was going to do some dynamic leg work but my knees are shot from plyos yesterday. Had to put ICY HOT on them this morning, so I decided to do back instead and incorporate DTP training with lower weight. My lower back was super fatigued by the end of it, especially after deadlifts. Nice way to mix things up, I think I'd probably die if I used DTP for legs, lol.
 
SAT LOG

[SOTD]: Rob Bailey - Hungry
Invalid Link Removed


Side lat raises + DB Step ups (SS)
3x15x15x12

BB Push Press + Mt Climbers (SS)
3x15x15x15

Bent Over Flys + DB Cleans (SS)
4x15x15x15x20

1 Arm BB Levers + 2 Hand BB Levers
4x15x15x15x15

BB Calf Raises
70x20
90x20
90x20
90x20
90x20

55 BW Squats

This was a challenging but very rewarding shoulders/calves workout. I took some exercises from a program and then added in bb levers and bb calf raises. Supersets had me sweating bullets, no lie! Looked like I had just come out of a pool. Super pumped about this workout; great way to end the week!
 
MON LOG

Front Squats
45x8
55x5
70x3
80x3
90x3
100x3

+Drop Set
70x5
50x10
40x15

BB Reverse Lunge
20x10
30x10
40x10

Feet Elevated Single Leg Glute Bridge
bwx10
bwx7
bwx9

BB Good Morning
40x15x15

+ Core

20 min LISS in the AM and 15 min LISS post-wo

Good workout. Added 2 more reps to my front squat at 100lbs. I know I can push more weight but it feels heavy on my shoulders. I think that's what is limiting me.
 
Nice work, kix! Stick with your current weight and keep pushing the reps but before you're done with the exercise, throw more weight on there and just pick it up and hold it for a bit then rerack it. Could help to boost your confidence.
 
TUES LOG

15 min LISS

8 50 yd sprints

Circuit:

3 sets - Jump Rope (1 min) + 20 mountain climbers
2 sets - 20 yd walking lunges + 10 Burpees

5 min cooldown

40 min total
 
1ifeblood said:
Nice work, kix! Stick with your current weight and keep pushing the reps but before you're done with the exercise, throw more weight on there and just pick it up and hold it for a bit then rerack it. Could help to boost your confidence.
Click to expand...

Thanks l1fe! I'll give that a go next time :)
 
WED LOG

DL
80x5
100x5
120x5
140x3
160x3

Rack Pulls
100x5

Reverse Grip BBR
60x12
70x12
80x12
90x12

+Drop Set
70x12
60x13
50x12

1 Arm BBR + Bent over Fly (SS)
3x12

DB Floor Press
2x20

RB Tricep Pulldowns
2x15

Planks
2x35 sec

Was going to just do Rack Pulls today, but I couldn't avoid deadlifts. Like em too much. Lower back already fatigued by the time I tried rack pulls. Next time it will be either or. Good workout overall.
 
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