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gokix's summer kickoff!

gokix811 said:
Wanna bet?
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Sure. :naughty: I bet it wont even be close. With how hard you work out I bet you could rock the hell out of a gold one piece! plus there is the fact that you are not smuggling a sausage in there lol!
 
McCrew530 said:
Sure. :naughty: I bet it wont even be close. With how hard you work out I bet you could rock the hell out of a gold one piece! plus there is the fact that you are not smuggling a sausage in there lol!
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lol thanks :) Just thinking of the friction in weird places, ouch!! And it looks like getting that on and off requires assistance.
 
WED LOG

Reverse Grip BBR
60x15
70x15
80x12
90x12

+Drop Set BBR
70x12
60x12
50x15

DL
80x8
100x6
120x5
140x3

1 arm BBR + DB Bent over delt raise
2x12

DB Pullovers
3x12

Jump Rope Intervals - 10 minutes

1 min on
14 knee push u ps

1 min on
14 toe touches

1 min on
20 bw squats

2 min on

Entire back was smoked after I finished up. On fiyah.
 
THURS LOG

[SOTD]: Calvin Harris feat. Ellie Goulding - I Need Your Love
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50sec/20sec/10sec rest

Jump rope / Knee Pushups
Jump rope / Lateral jumps
Jump rope / Lizard Hops
Jump rope / Jumping lunge
Jump rope / High knees
Jump rope / Star jumps

Total time: 18 minutes

1 mile jog
 
FRI LOG

DB Step Ups/DB Side lat raise (SS)
3x12/3x15

BB Push Press/Mtn Climbers (SS)
3x15

DB Rear Delt Raise/DB Clean (SS)
3x15

BB Front Squats
50x12
60x12
70x12

RDL
60x12
70x12
80x12

Calves are sore today. Supersets really burned me out. Lighter weight squats proved to be even more difficult since I saved them for last.
 
I did front squats as well 2day. Walking like a gimp. Through some weighted dips in too. Bw+130lbs 3x10(pr). Ur kikn ass kixie!
 
wicked442 said:
I did front squats as well 2day. Walking like a gimp. Through some weighted dips in too. Bw+130lbs 3x10(pr). Ur kikn ass kixie!
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Nice! Congrats on the PR! Yeah, squats after super sets was probably not good organization on my part. Hey, I got a new nickname.
 
SUN LOG

AM:

50sec/20sec/10sec rest

Jump rope / Knee Pushups
Jump rope / Lateral jumps
Jump rope / Lizard Hops
Jump rope / Jumping lunge
Jump rope / High knees
Jump rope / Star jumps

15 min jog cool down

PM:

BBR
60x12
60x12
60x12

Reverse Grip BBR
60x12
70x12
70x12

DB PullOvers
3x10

DB Tricep Extensions
2x10

DB Skull Crushers
3x10

RB Tricep Pushdowns
2x15

BW Dips
10x10x7

Concentration Curls / Hammer Curls / BB Curls
1x10, 1x10, 2x10

Touch up day. Now with Curls!
 
gokix811 said:
FRI LOG

DB Step Ups/DB Side lat raise (SS)
3x12/3x15

BB Push Press/Mtn Climbers (SS)
3x15

DB Rear Delt Raise/DB Clean (SS)
3x15

BB Front Squats
50x12
60x12
70x12

RDL
60x12
70x12
80x12

Calves are sore today. Supersets really burned me out. Lighter weight squats proved to be even more difficult since I saved them for last.
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Grab 2 girls next leg day and so some strip sets on dem front squats...
 
huggy77 said:
Grab 2 girls next leg day and so some strip sets on dem front squats...
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I've done drop sets on squats before. And yeah, it burns lol.

Didn't sleep at all last night. :( There's a knot or something on the bottom of my left lat. I can feel it more when I inhale; feels like a little bit of pressure against my lat and as if there's a big bruise in that area. So I was up at 3:30a.m. foam rolling it to no avail and I'm going to try a lacrosse ball later today. Hopefully that works out any kinks!
 
gokix811 said:
I've done drop sets on squats before. And yeah, it burns lol.

Didn't sleep at all last night. :( There's a knot or something on the bottom of my left lat. I can feel it more when I inhale; feels like a little bit of pressure against my lat and as if there's a big bruise in that area. So I was up at 3:30a.m. foam rolling it to no avail and I'm going to try a lacrosse ball later today. Hopefully that works out any kinks!
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hope you feel better.
 
TUES LOG

[SOTD]: Zedd ft. Bright Lights - Follow You Down (Keys n Krates Remix)
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Front Squats
45x8
60x5
75x5
95x5
105x2*PR (switched to snatch grip)
115x1*PR
125x1*PR
130xfail :(
75x10

BB Lunges/BB Reverse Lunges
20x10x2
20x10x2

DB Double Hand Single Legged DL (*in each hand)
20*x10
20x10
20x10
20x10

X-band side and forward walks
2x10

+Core

Wasn't feeling all that great yesterday so instead of hitting legs I hit the tennis court for ~1 hr. Felt much better today. Hit some new PR's on front squats. Failed at 130 but I'll get it next time! Unracked it fine, but failed coming out of the hole. Also noticing that I am horribly uncoordinated on my right leg during single legged DL's.
 
gokix811 said:
TUES LOG

[SOTD]: Zedd ft. Bright Lights - Follow You Down (Keys n Krates Remix)
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Front Squats
45x8
60x5
75x5
95x5
105x2*PR (switched to snatch grip)
115x1*PR
125x1*PR
130xfail :(
75x10

BB Lunges/BB Reverse Lunges
20x10x2
20x10x2

DB Double Hand Single Legged DL (*in each hand)
20*x10
20x10
20x10
20x10

X-band side and forward walks
2x10

+Core

Wasn't feeling all that great yesterday so instead of hitting legs I hit the tennis court for ~1 hr. Felt much better today. Hit some new PR's on front squats. Failed at 130 but I'll get it next time! Unracked it fine, but failed coming out of the hole. Also noticing that I am horribly uncoordinated on my right leg during single legged DL's.
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Nice job kixie! Way to slay those frt squats!
 
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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Nice stuff here girl! Sounds like you're smashing it! Pretty photo too :)
 
THURS LOG

DB Floor Press
3x10

DB Floor Press Neutral Grip
3x10

DB Floor Press Iso Hold
3x10

DB Fly
3x10

DB Bent Over Flys
3x15

DB 6 ways
3x10

DB Single Arm Snatch
3x10

My whole body is sore, specifically my glutes from Tuesday's workout and my back. Today I hit chest and shoulders. Normally I would have hit back, but my back is still feeling beat up and bruised so I focused on a lagging body part. One thing I like about chest day is that it's a short workout. Total time: 40 minutes. Afterwards I played ~40 minutes of tennis until it became too hot to run after the ball. Got this nagging ear ache that won't go away and now a nice new sunburn to compliment my neck. :(
 
FRI LOG

BB Complexes 4x8:

Conventional DL
Barbell row
Hang Clean into front squat
BB Push press

Finisher:
Front squats
2x10
 
legs day for you as well? That video that was posted up on your log a couple of weeks ago inspired me to start front squatting more.
 
McCrew530 said:
legs day for you as well? That video that was posted up on your log a couple of weeks ago inspired me to start front squatting more.
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Full body! Went from one exercise to the next, little to no rest. That's awesome! Glad you got some new ideas out of this lil log. :)
 
SAT LOG (yesterday)

BW Bench Dips
12,10,12

DB Tricep Extensions
3x12x12x12

DB Skull Crushers
3x10x10x10

RB Tricep Pushdowns
3x15x15x15

DB Concentration Curls
2x10x10

BB Curls
2x10x10
 
gokix811 said:
SAT LOG (yesterday)

BW Bench Dips
12,10,12

DB Tricep Extensions
3x12x12x12

DB Skull Crushers
3x10x10x10

RB Tricep Pushdowns
3x15x15x15

DB Concentration Curls
2x10x10

BB Curls
2x10x10
Click to expand...

Nice workout! Those dips, tricep extensions and skull crushers are awesome :)
 
MON LOG

[SOTD]: Awolnation - Sail - Unlimited Gravity Remix
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AM:

50sec/20sec/10sec rest

Jump rope / Knee Pushups
Jump rope / Lateral jumps
Jump rope / Lizard Hops
Jump rope / Jumping lunge
Jump rope / High knees
Jump rope / Star jumps

30 min incline treadmill LISS


PM:

Warm up:
Reverse BB Lunges
1x10

X-band side walks
1x10

Front Squats
45x10
60x10
70x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10

Single Leg Glute Bridge + Bench Tricep Dips (SS)
3x10

Such a long workout today...Rest periods were also longer than usual in order to keep up with the pace. I prefer to keep cardio separate on Squat days because it has a tendency to effect my PM workouts, which I don't like, but I'm trying to up the intensity a bit today after my carb up this weekend. Added +5lbs from last week for 10x10. Warm ups were just meh. Felt like I was coming out of the hole too slow, but fixed that by the 2nd working set and got into a nice tempo. Knees were feeling beat around the 7th set as well, giving me the middle finger, but I was determined to get all 10 sets in. The last set was def the hardest since energy was waning at that point. I hit 8 reps and had to rack the barbell. Took a few breaths to compose myself, unracked the weight and finished the 2 reps. Needless to say, I am tired now.
 
WED LOG

[SOTD]: Zedd Feat. Ryan Tedder - Lost At Sea
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DB Floor Press
3x10

DB Floor Press Neutral Grip
3x10

DB Floor Press Iso Hold
3x10

DB Fly
3x10

BB Curl 21's
2 sets

Cross Body Hammer Curls
2x10

+Core

Jump Rope Skipping (5 rounds)
2 min on/1 min off

Total time: 15 min

Treadmill Incline LISS

Total time: 15 min

Good workout today. Let my legs and back rest because they are super sore. I was considering doing shoulders as well but my traps were way sore as well, not sure why, so I decided against it which is okay because cardio was on like donkey kong.
 
For future reference, I am a massage therapist. Just sayin'.
 
FRI LOG

AM:

Jump Rope Skipping
2min on/1min off

Total time: 15 min

PM:

BB Front Squats (20lb bar)
4x20

DB Single Legged SLDL
20x10x10x10

DB Side Lat Raise + DB Step Ups (SS)
3x20x20x20 + 3x10x10x10

BB Push Press + MT Climbers (SS)
3x15x15x15/3x15x15x15

1 Hand BB Levers + 2 Hand Levers (SS)
4x20x20x20x20 + 4x20x20x20x20

Seated BB Calf Raise
3x25
 
gokix811 said:
FRI LOG

AM:

Jump Rope Skipping
2min on/1min off

Total time: 15 min

PM:

BB Front Squats (20lb bar)
4x20

DB Single Legged SLDL
20x10x10x10

DB Side Lat Raise + DB Step Ups (SS)
3x20x20x20 + 3x10x10x10

BB Push Press + MT Climbers (SS)
3x15x15x15/3x15x15x15

1 Hand BB Levers + 2 Hand Levers (SS)
4x20x20x20x20 + 4x20x20x20x20

Seated BB Calf Raise
3x25
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Sounds like an awesome workout! Just recently got into the front squats myself, great stuff...you're smashing it :)
 
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