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gokix's summer kickoff!

THUR LOG

15 min LISS

8 50 yd sprints

Circuit: 3 rounds
- Jump rope (1 min)
- 20 incline mountain climbers

Walking Lunges
- 20 yds x 4

Cool down

50 min total
 
Thank you gentleman! Appreciate the kind words. Lots of stuff I still need to work on.

Huggy, my inbox is hardly full. BTW - where's my playlist!?
 
gokix811 said:
Getting there... Need more bicep work. :P

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84229"/>
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Looking fantastic kix! You've come such a long way since I first started following your logs :) keep up the good work !
 
Lukef2000 said:
Looking fantastic kix! You've come such a long way since I first started following your logs :) keep up the good work !
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Thanks Lukester! You've always been very supportive, motivating, and put up with me and my endless amount of lifting questions. I'm glad you've been following along all this time. I still got work to do. :)
 
gokix811 said:
Thanks Lukester! You've always been very supportive, motivating, and put up with me and my endless amount of lifting questions. I'm glad you've been following along all this time. I still got work to do. :)
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Haha I'm always here to help in whatever way I can :) I've quite enjoyed reading through your log and watching as you progress. Haha we all have work to do! If your like me I'm never happy lol
 
THURS LOG

Tabata Workout A

Set 1: 4 rounds

High Knee Run in place
Mountain Climbers

Set 2: 4 rounds

Seal Jacks
Push Up jacks

Set 3: 4 rounds

Skater lateral jumps
Tuck Jumps

Set 4: 4 rounds

Plank to Push up Position
Knee Pushups

Workout B:


6x50 yd sprints
4 x 5 tire flips


I was pretty much done at tabata workouts but someone suggested tire flips so I went ahead to the track and flipped some tires around as well. Barely ate anything today. I am beyond exhausted!
 
FRI LOG

Side Lat Raise + DB Step Ups (SS)
3x30 + 3x10

BB push press + Mtn Climbers (SS)
3x30 + 3x20

Seated Bent Over Delt Raise + DB Clean (SS)
3x30 + 3x10

Front Squat (20 lb bar)
4x20

DB Double Hand Single Legged DL
3x10 Each leg

BB Seated Calf Raise + RB Wood Choppers
3x30 + 3x15


High volume day. Took me about 1.5 hrs to finish. Absolutely drenched.
 
SAT LOG

BBR
60x10x10x10

Reverse Grip BBR
60x10x10x10

Tricep DB Extensions
3x10

Tricep RB Pushdowns
3x15

BW Dips
3x8

DB Skull Crushers
3x10


Cardio:

-Tire Flips
-Sprint Suicides
-Core

Went light with rows, held it at the top for each rep. Also decided to give my triceps some love since I have been neglecting them for so long.

SUN - OFF

Spent the day at the shore and these little guys decided to photobomb my shot. :)

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gokix811 said:
SAT LOG

BBR
60x10x10x10

Reverse Grip BBR
60x10x10x10

Tricep DB Extensions
3x10

Tricep RB Pushdowns
3x15

BW Dips
3x8

DB Skull Crushers
3x10

Cardio:

-Tire Flips
-Sprint Suicides
-Core

Went light with rows, held it at the top for each rep. Also decided to give my triceps some love since I have been neglecting them for so long.

SUN - OFF

Spent the day at the shore and these little guys decided to photobomb my shot. :)
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Way to kix ass! I thought the water wasnt nice around you? That looks like a perfect sunday spot to me.
 
MON LOG

BB Front Squats
45x10
55x10
65x10
75x10
85x5
75x10
75x10
75x10
75x10
75x10

BB Reverse Lunges
20x10x10

Foot Elevated Single Leg Glute Bridge
3x10 each leg

X-Band Side and Forward Walks

All I wanted to do today was front squats, so that's what I did.
 
gokix811 said:
MON LOG

BB Front Squats
45x10
55x10
65x10
75x10
85x5
75x10
75x10
75x10
75x10
75x10

BB Reverse Lunges
20x10x10

Foot Elevated Single Leg Glute Bridge
3x10 each leg

X-Band Side and Forward Walks

All I wanted to do today was front squats, so that's what I did.
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Front squats kill me... i have a harder time keeping the weight on my shoulders then squatting though :( --- even using the wrist wrap method...
 
huggy77 said:
Front squats kill me... i have a harder time keeping the weight on my shoulders then squatting though :( --- even using the wrist wrap method...
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I know what you mean huggy! It can be discouraging at times. And I'm not even pushing max weight yet like you! I'm going to keep the weights moderate for now. I'm just thankful I can still squat relatively pain free at this point.
 
gokix811 said:
I know what you mean huggy! It can be discouraging at times. And I'm not even pushing max weight yet like you! I'm going to keep the weights moderate for now. I'm just thankful I can still squat relatively pain free at this point.
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i almost had to dump 225 in the cage a couple of weeks ago, i cant imagine doing fronts with 6 and 8 plates like the big boys...
 
huggy77 said:
Snatch grip is toooo uncomfortable...
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It is! Once the weight gets heavy I feel the need to switch to crossed arms, but have to be more careful the bar doesn't slip. I had that problem the other day because I was wearing a tank top. I could probably do 1-2 heavy reps with snatch grip, but no more than that.
 
gokix811 said:
"Breathe deep into your balls." This dude posts some good stuff and I check it from time to time. Thanks :)
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Sorry, I guess the "breathe deep into your balls" part is N/A to some members of the targeted audience...I like his informative and humorous nature. Just thought the part about the different grip for front squat would be beneficial. Holler!
 
iparatroop said:
Sorry, I guess the "breathe deep into your balls" part is N/A to some members of the targeted audience...I like his informative and humorous nature. Just thought the part about the different grip for front squat would be beneficial. Holler!
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I still do. Metaphorically speaking.

Yeah, he's good! He's got another channel with rants and raves and philosophical stuff. Those are interesting too. Hollah back!
 
huggy77 said:
Snatch grip is toooo uncomfortable...
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Mr. Supple Leopard on front rack positions with an appearance from the beastly Diane Fu.

Better front rack shoulder stability:
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Fixing the front rack
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wrist mobility in the front rack & TL Junction Love
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huggy77 said:
Larissa Reis is a bad ass, she is hot, but she is a bad ass chick!!! if i was a girl, i would have a girl crush on her..
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Killer body. Something about that voice though. Must be something in the Brazilian water. :p I like Erin Stern's physique.
 
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