gokix's summer kickoff!

runnerschick said:
Sounds like an awesome workout! Just recently got into the front squats myself, great stuff...you're smashing it :)
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Thanks RC! It was one of the best workouts this week for me. Glad to hear you are enjoying the front squats! I did them earlier this week and my quads were sore for daysss, haha. :)
 
gokix811 said:
Thanks RC! It was one of the best workouts this week for me. Glad to hear you are enjoying the front squats! I did them earlier this week and my quads were sore for daysss, haha. :)
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Did I mention I'm a massage therapist? :-)
 
MON LOG

BB Reverse Lunge (20lb bar)
20x10
20x10

Front Squats
45x8
65x5
75x5
85x5
95x5
105x5
115x5

+drop set
85x5
70x5
60x8
45x10

BB Single Legged RDL
30x10
35x10
35x10

Single Legged one Foot Elevated Glute Bridge
2x10

Jump Rope Skipping (3 rounds)
2 min off/1 min on
15 min incline treadmill walk

Did a pretty good job on front squats. I've added 15 lbs since about a month ago. Back then I was only able to push 100x3. I really think the single legged movements have made me more efficient at using my PC and helping me to build a stronger base for squats. I used a BB instead of DB for single legged RDl and wow I had absolute no balance at all, I was like a see saw. I think next time I will stick to DB's.
 
gokix811 said:
MON LOG

BB Reverse Lunge (20lb bar)
20x10
20x10

Front Squats
45x8
65x5
75x5
85x5
95x5
105x5
115x5

+drop set
85x5
70x5
60x8
45x10

BB Single Legged RDL
30x10
35x10
35x10

Single Legged one Foot Elevated Glute Bridge
2x10

Jump Rope Skipping (3 rounds)
2 min off/1 min on
15 min incline treadmill walk

Did a pretty good job on front squats. I've added 15 lbs since about a month ago. Back then I was only able to push 100x3. I really think the single legged movements have made me more efficient at using my PC and helping me to build a stronger base for squats. I used a BB instead of DB for single legged RDl and wow I had absolute no balance at all, I was like a see saw. I think next time I will stick to DB's.
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Reading your log inspires me every time :)
 
FRI LOG

DB Floor Press
3x12

DB Neutral Grip Press
3x12

DB Iso Hold
3x12

DB Fly
3x12

BB Row
3x10

Reverse Grip Row
3x10

DB Row
3x10

BW Bench Dips
10,10,8

DB Tricep Ext.
3x10

RB Tricep Pushdowns
3x10

Chest/Back/Tri day. Not even going to count the weight on rows. I cut the weight down to 40% less than I normally pull. Will see how my back feels like tomorrow and then keep adding weight back slowly if all is good to go. It's only a nuisance at night when I go to bed.
 
Okay, I know it's been awhile but I think I've come up with an idea... do you have a teleportation device?
 
SAT Workout

AM:
Jump Rope Skipping
2 min on/50 sec-1min off

Total time: 23 minutes

PM:

Front squats
20x15
20x15
30x15
30x20

DB Single Leg RDL
20x10
20x10
20x10

DB Step Up + Side Lat Raise (ss)
3x10 + 3x10
+ DB Heavy Partials 1x10

BB Push Press + Mt Climbers (ss)
20x10/30x10 + 2x10

DB Clean + DB Bent over delt raise (ss)
20x10/20x10 + 2x10
+ DB Bent over delt raise (to failure) + Spider wall crawls 1x10

Sweating up a storm. This workout took longer than usual but I got it done!
 
gokix811 said:
SAT Workout

AM:
Jump Rope Skipping
2 min on/50 sec-1min off

Total time: 23 minutes

PM:

Front squats
20x15
20x15
30x15
30x20

DB Single Leg RDL
20x10
20x10
20x10

DB Step Up + Side Lat Raise (ss)
3x10 + 3x10
+ DB Heavy Partials 1x10

BB Push Press + Mt Climbers (ss)
20x10/30x10 + 2x10

DB Clean + DB Bent over delt raise (ss)
20x10/20x10 + 2x10
+ DB Bent over delt raise (to failure) + Spider wall crawls 1x10

Sweating up a storm. This workout took longer than usual but I got it done!
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Awesome work there kix. Workout looks interesting :)
 
gokix811 said:
Thanks Mister :) How ya been?
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Np :) been busy busy getting married, leaving things to the last minute as us males usually do lol. Looks like you've been killing it in here lately!! Btw when you track down one oI those teleportation devices let me know ;) I could use one :P
 
oh heyyyyyy
 
Lukef2000 said:
Np :) been busy busy getting married, leaving things to the last minute as us males usually do lol. Looks like you've been killing it in here lately!! Btw when you track down one oI those teleportation devices let me know ;) I could use one :P
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Lol, of course you'll be one of the first to know! Are you in cutting mode for the big day? Will it be a small or big wedding? Congrats Lukester! Very happy for you and wish you a happy, healthy, fulfilled life together. :)
 
gokix811 said:
Lol, of course you'll be one of the first to know! Are you in cutting mode for the big day? Will it be a small or big wedding? Congrats Lukester! Very happy for you and wish you a happy, healthy, fulfilled life together. :)
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No I've stayed semi lean while bulking so I didn't really bother as I was going to have to cut for summer in a few months regardless so ill just wait till then :) the big days come and gone, it was a big lavish wedding, it's what wifey wanted so she got it :) Thanks for the well wishes :)
 
Okay... teleportation device... I'd say your best bet would beeeee... Walmart? I'm pretty sure they have everything. If not then definitely check eBay.
 
Lukef2000 said:
No I've stayed semi lean while bulking so I didn't really bother as I was going to have to cut for summer in a few months regardless so ill just wait till then :) the big days come and gone, it was a big lavish wedding, it's what wifey wanted so she got it :) Thanks for the well wishes :)
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Great to hear! Digging your new avi :)

1ifeblood said:
Okay... teleportation device... I'd say your best bet would beeeee... Walmart? I'm pretty sure they have everything. If not then definitely check eBay.
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You may be onto something.

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MON LOG

Front Squats
45x8
60x5
75x5
90x5
105x5
115x1
125x1
135x1**+10lbs PR

BB Lunges + Wall Sits (SS)
20x10 + 30 sec
20x10 + 30 sec

One Foot Elevated Glute Bridge
2x10

Planks
2x30 sec

Workout got pushed back later than I had anticipated. Things just came up. But on a positive side, I hit a new squat PR of 135x1. Initially I had 130 on the bar, because that is what I stalled on last time. But I wanted to try for 135. Go big or go home, and I was amazed when I got it up. Pretty stoked about that. :)
 
gokix811 said:
MON LOG

Front Squats
45x8
60x5
75x5
90x5
105x5
115x1
125x1
135x1**+10lbs PR

BB Lunges + Wall Sits (SS)
20x10 + 30 sec
20x10 + 30 sec

One Foot Elevated Glute Bridge
2x10

Planks
2x30 sec

Workout got pushed back later than I had anticipated. Things just came up. But on a positive side, I hit a new squat PR of 135x1. Initially I had 130 on the bar, because that is what I stalled on last time. But I wanted to try for 135. Go big or go home, and I was amazed when I got it up. Pretty stoked about that. :)
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Nice job on those front squats!!! I never do those and I know I should....
 
just popped in to say awesome front squat!

Keeping a great log gokix
 
PRs... it makes life worth living. Awesome job btw! \m/
 
TUES LOG

DB Floor Press
3x12

DB Iso Hold Press (each arm)
3x12

DB Fly
3x12

DB Close Grip Press
3x10

BW Feet Elevated Dips
10x8x7

DB Tri Ext
3x10

Finisher (SS):
DB Snatch (each arm) + Up Downs 3x10


Last night's carb up was much needed. I had a good workout today and have even moved onto feet elevated dips again, yay. There was one or two reps where my wrist was positioned awkwardly and that hurt, but otherwise I felt strong. I tried close grip DB Press for the first time today to try and isolate my tri's. I kept my elbows as close to my body as possible, lowering it down to the bottom half of my chest, and pressing up again. However, on some reps I would feel an uncomfortable stretch in my biceps. May need to glance over a few videos again.
 
LizKing531 said:
just popped in to say awesome front squat! Keeping a great log gokix
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What a nice surprise. Hey Liz and thank you :) Good to see you back and hope all is well with you!

1ifeblood said:
PRs... it makes life worth living. Awesome job btw! \m/
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Oh yeah, that and all that other stuff. Haha. Thanks man! It does feel pretty beastly :) \m/

iparatroop said:
You make life worth living. Awwwwww.
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You two lovebirds. Get a room. Don't be cheap, make it a suite! :)

iparatroop said:
As long as it's a tear in the jar, and not a sample.
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I prefer cookies in a jar... No further comment, lol
 
gokix811 said:
What a nice surprise. Hey Liz and thank you :) Good to see you back and hope all is well with you!l
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:wave: :biggthumpup: Yeah - doing pretty good when work is killing me (between actual real work & changing the internet settings blocking me from everything...) Showing your log to my wife, she's been getting into lifting the last few months as well. Still a little timid about big weight, but she's coming around...
(shameless plug....) New FF log up (thanks iparatroop) with some fun stuff going on
 
LizKing531 said:
:wave: :biggthumpup: Yeah - doing pretty good when work is killing me (between actual real work & changing the internet settings blocking me from everything...) Showing your log to my wife, she's been getting into lifting the last few months as well. Still a little timid about big weight, but she's coming around...
(shameless plug....) New FF log up (thanks iparatroop) with some fun stuff going on
Click to expand...

Awesome! Just wait until she starts hitting PR's and seeing some muscle definition. Tell her squats do a booty good. :) Just curious what kind of program is she on?

I thought I saw your name in the log section! I'll check it out for sure. I'm also running some FF stuff. High 5! When I'm finished with that I might start a new log. I think it's almost time to retire from the weight loss section. I'll keep you guys updated. :)
 
gokix811 said:
Awesome! Just wait until she starts hitting PR's and seeing some muscle definition. Tell her squats do a booty good. :) Just curious what kind of program is she on?

I thought I saw your name in the log section! I'll check it out for sure. I'm also running some FF stuff. High 5! When I'm finished with that I might start a new log. I think it's almost time to retire from the weight loss section. I'll keep you guys updated. :)
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Oh yeah!... :salook: She's always been into running/cardio type stuff, but she caught on to the dramatic changes weights can bring from watching me over time. She's been running something similar to Layne Norton's generic bulking plan, going from memory it's something like this (thinking there's something I'm missing, but you get the idea):

Lower
Squat: 3-4X6-8
leg curl: 3-4X6-8
Lunges: 2-3X10-12
Calf raise: 3-4X6-8
Front Squat: 2-3X10-12

Upper
Flat bench: 3-4X6-8
Row: 3-4X6-8
Shoulder press: 2-3X10-12
Pulldown: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15


Awesome - please do! Heck yeah - you've put in some serious work as your new avi shows
 
WED LOG

[SOTD]: System of a down - Chop Suey \m/
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AM:
40 yd sprints
20 yd shuffles

12 minutes

Sumo DL
70x5
90x5
110x5
130x4
150x1
170x1
190x1
205x1

SLDL
90x8
110x6
130x5
100x10

Pendlay row
30x8
50x8
70x7
80x4

Reverse Grip Row
80x7x10x10

DB Bent Over Row (right side only)
3x10 (fast on the concentric, hold at the top, slow on the eccentric)

Modified BW Inverted Row
10,7

Hit hammies/glutes/back today. Felt strong today and endurance is definitely up. I'm tired from the workout, yes, but not overly fatigued. Decided to isolate my right side only for db rows. Still not taking a chance with the left side just yet. And!!! I'm pretty stoked with my sumo pulls, especially since I can't remember the last time I even did sumo's. Early last year maybe? Just a tad of trouble during lockout for 205. Would be awesome to hit 250 if I keep at it.
 
LizKing531 said:
:wave: :biggthumpup: Yeah - doing pretty good when work is killing me (between actual real work & changing the internet settings blocking me from everything...) Showing your log to my wife, she's been getting into lifting the last few months as well. Still a little timid about big weight, but she's coming around...
(shameless plug....) New FF log up (thanks iparatroop) with some fun stuff going on
Click to expand...

I wish I could get my wife into lifting. It would be really great for her. She gets so damned stressed out and all she does is stew and watch those stupid real housewives shows instead of releasing it in a productive way. :(
 
gokix811 said:
WED LOG

[SOTD]: System of a down - Chop Suey \m/
Invalid Link Removed

AM:
40 yd sprints
20 yd shuffles

12 minutes

Sumo DL
70x5
90x5
110x5
130x4
150x1
170x1
190x1
205x1

SLDL
90x8
110x6
130x5
100x10

Pendlay row
30x8
50x8
70x7
80x4

Reverse Grip Row
80x7x10x10

DB Bent Over Row (right side only)
3x10 (fast on the concentric, hold at the top, slow on the eccentric)

Modified BW Inverted Row
10,7

Hit hammies/glutes/back today. Felt strong today and endurance is definitely up. I'm tired from the workout, yes, but not overly fatigued. Decided to isolate my right side only for db rows. Still not taking a chance with the left side just yet. And!!! I'm pretty stoked with my sumo pulls, especially since I can't remember the last time I even did sumo's. Early last year maybe? Just a tad of trouble during lockout for 205. Would be awesome to hit 250 if I keep at it.
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Great workout!! Those sumos are impressive! Strong pulls, nice job!

You can hit 250 for sure. Next week drop it back and do 3-4 warmups and shoot for 6 sets of 3 at 175-180. Then the following week try for 5 sets of 5 at 165-170, then the next week warm up, and do singles up to 215 and I'll bet you get it no problem
 
TheSwanks said:
I wish I could get my wife into lifting. It would be really great for her. She gets so damned stressed out and all she does is stew and watch those stupid real housewives shows instead of releasing it in a productive way. :(
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Mine started noticing the results I was getting, plus I think she heard me talk enough about lifting that she figured she might as well give it a try
 
LizKing531 said:
Mine started noticing the results I was getting, plus I think she heard me talk enough about lifting that she figured she might as well give it a try
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Mines convinced that no matter what she'll get that female bodybuilder look. I keep telling her that's not how it works but.... idk
 
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