Robertrogo's Log/Blog/Music Blog/Daily Activities/ etc...

[Robertrogo]

Hello All,

To jump upon the bandwagon of creating your own log/blog thread here on the JEFIT Forums, I thought that I would start my own blog in a way to document my time in the gym, from how intense I take my workouts, how many reps and sets I perform for the exercises, what I do for pre-motivation, after my workout, what my thought process is during my workouts and anything else that I can think of to include to populate it with information. Hopefully as well to give insight as to what a JEFIT Employee does during his workouts, his thought process about the application itself and if I use any different methods or so that could benefit our other members. I will try to include insight into supplements I have seen, heard about or currently taking that could either be a waste of money or benefitting my workouts. One other thing I will try my best to include will be my meals of the day and what I had for breakfast, lunch, dinner and snacking on, maybe there is something that I am eating that might be a food you will want to try for your own diet or so.

Also I will be posting up information about my music of the day or even album of the day for while I am at JEFIT I have my ITunes open at all times listening to various albums, bands, or even just songs randomly at a time. I feel that providing a song of a the day or album of the day will give our users new music or even motivational music to listen to while at the gym to pump you up for your lifts. In a way to see what others are listening to, to gain some common interest and spread new genres to others who might not listen to that certain type of music.

Along with music I will post what I am watching on TV or Video Games that I am playing or looking at playing in the near future. There might be some gamers here on the JEFIT Forums and with my extensive backgrounds writing reviews for video games on www.complexitygaming.com, I feel I can provide great insight into information about upcoming and new games, new systems coming out, my thoughts on games I am currently playing that others might want to try or even a review here and there.

From time to time I will also post up information about what I am working on here at JEFIT, only information that I am indeed allowed to leak out at the time and not top secret features/functions that we are working on. We want to keep our information tightly inside the JEFIT Office and not let anything leak out which could benefit our competitors to create that function for their own gain. I want to give you an insight into what it is currently like here at the JEFIT Office and what I am currently working on in my own department whether it be new features, new graphics, new web material, new layouts, forum content or anything at all.

I know this seems lengthy and a significant amount of information, but I want to provide for our Community, provide for our JEFIT Members and make them feel like they are a part of my life, part of what I do and get insights and understandings into what I do in my life, at work or how I perform at the gym.


To start off my first post of the day I want to post up information about what I am working upon right now at JEFIT as well as the music that I am currently listening to that is helping me keep motivated and inspired while at work.



Now at JEFIT

Right now I am working on a tutorial/user manual for the JEFIT Community that will allow our new users to get an understanding of what the JEFIT Workout Application is and have a page by page resource in case they do not understand a function on the application, allowing for the ability to look it up and know what it is. This has been important for us to release as each day we gain hundreds/thousands of new JEFIT members and we want to have a resource that each new member can turn to for information about their new product and how to use it.




Music of the Moment

For my current music/songs that I am listening to and I know it sounds cheesy but with the recent purchase and receiving of my Xbox 360 and constantly playing of Red Dead Redemption, I have been listening to songs from the Official Red Dead Redemption Soundtrack. For myself while working on projects, graphics or web material, I love listening to ambient music as well as instrumental songs to inspire and motivate my work.

Here are the two songs I have been listening to on and off today.

KqZKJLJeK-c
tg-yC0xcI9s


Hopefully this will help give insight into my life, what is going on at JEFIT and maybe even inspire our JEFIT Members

Thank you all for your support and catch you on the Forums and my next post!

-Robert

[Robertrogo]

Music of the Moment :

For today's music that I am listening to in the office, I have stuck with one of my favorite rock bands, Alter Bridge, as many of you know Alter Bridge is made up of the bassist, guitarist and drummer of Creed along with Myles Kennedy to form one of the most powerful, incredible and talent group of musicians in today's rock scene. Of course I have listened to Alter Bridge since their first album with Metalingus being the first song I listened to, being WWE superstar Edge's theme song and the following album "Blackbird" was voted my favorite and best rock album of the year.

Today I am listening through all Alter Bridge albums from One Day Remains, Blackbird to ABIII. All of which are fantastic rock albums and to break away from the instrumental mold I have been into the past few days. Here are some songs that I am currently listening to right now.

Never Born to Follow a B-Side off of ABIII

RcjbDRL5l2U

White Knuckles from Blackbird

S3BaEYh8FPg

Metalingus from One Day Remains

cq9j5JaMEEU

Find the Real from One Day Remains

WcYOS4btnmE


I suggest that everyone at least give this band one good listen, try a few songs and I guarantee that you will fall in love with them and their passion for music and keeping the rock scene alive and well in today's society full of rap, dubstep, electronica pop and teeny bopper nonsense

[Deviation]

This log seems a bit stale. Where ya at slacker!

[Robertrogo]

Hahah im sorry have been quite busy at work and at home, I try to get a blog/log posted up but the office is busy especially crunching to release the JEFIT iPhone Application by next week, we are actually hoping to have it submitted to the Apple App Store today and then wait for Apple to approve of the app which should take about 3-5 days and then make an official press release about the JEFIT iPhone App.

Currently right now in my hands I have my brand new iPhone 4 with a beta version of the JEFIT iPhone Application and I have to admit that it is looking very sleek, very clean, runs great and the performance is above the Android Device that my boss lent me. The graphics are updated and just has a great, professional and better look to it. The menus flow smoothly from page to page and seeing what Apple provided for developers in terms of creating an app is mind blowing compared to what they offer on the Android Platform, so we feel that our iPhone users will be pleased especially since this opens doors for us to new ideas of what to place in the application, what kind of UI we can work with, new graphics/animations, everything! It is very exciting for all of us here at JEFIT and very excited for our JEFIT users to get the iPhone App in their hands and test it out for themselves. The best part of it all especially on the iPhone 4 is the multi-tasking in which I had Pandora opened listening to music while being able to modify my sets, my routine and everything. Also when you click the home button and return to Pandora (while the Rest Timer is counting down), the couter will still count down and wont force you to reopen up JEFIT to start the timer all over again, it works in perfect unison which for us is big so that our users don't have to worry about losing any information or track of their timer when going back to their main menu or any other application that is open.

For yesterday's workout I completed a Chest/Triceps/Abs workout along with Cardio


Chest
Dumbbell Bench Press - 65 x 20 for a 60 second timer with 3 sets
Dumbbell Fly - 55 x 15 for 60 second timer with 3 sets
Dumbbell Hammer Grip Incline Bench Press - 55 x 15 for 60 second timer with 3 sets
Dumbbell Incline Bench Press - 55 x 15 for 60 second timer with 3 sets
Dumbbell Incline Fly - 50 x 10 for 60 second timer with 3 sets
Bent Arm Dumbbell Pullover - 65 x 12 for 60 second timer with 3 sets
Bench Press Machine - 160 x 12 for 60 second timer with 3 sets
Machine Fly - 140 x 15 for 60 second timer with 3 sets

Triceps
One Arm Biased Push Up - Bodyweight of 190lbs x 10(each arm) for 60 second timer with 3 sets
Push Up with Feet on an Exercise Bench - Bodyweight of 190lbs x 20 for 60 second timer with 3 sets
Bench Dip - Bodyweight of 190lbs x 15 for 30 second timer with 3 sets
Dumbbell Standing Triceps Extension - 45 x 15 for 5 sets with 60 second timer and then 55 x 10 for 5 sets with 60 second timer
Dumbbell Tricep Kickbacks - 25 x 10(each arm) for 60 second timer with 3 sets

Abs
Abdominal Side Bend - 45 x 15 (each side) for 60 second timer with 6 sets

Cardio
Elliptical Machine - 15 minutes of HIIT (High Intensity Interval Training)


On my playlist for yesterday while lifting was Protest the Hero

ypCdGNe3Bvs



Well back to the testing now and hope you are all excited as I am for the release of the JEFIT iPhone App!

[Robertrogo]

Also thought I would mention that I also just got a brand new car as well, well leased a brand new car, a 2011 Toyota Corolla LE'

http://i1090.photobucket.com/albums/i371/robertrogo/downsized_0705011601.jpg

It might look like its dirty but its just the reflection of the car with its metallic shine with the black color, loving it thus far! No more Ring Ring Bicycle ahha

[Deviation]

I think this log needs a name change. Robert's MONTHLY Log Blog. :p

[Robertrogo]

Haha yeah..... I try to make posts but when I get home its take the dog out, feed dog, go to gym, take shower, cook dinner, eat dinner, spend time with girlfriend, then play 360 and bed haha and when I get home usually the last thing I want to do is go on the computer as I sit in front of it all day.

One of the things for me is that when I blog and type stuff up, I have alot to type, then for some reason I think about how much I want to type and write up and then I click on the close box on the top and close the link because I think of the time its going to take haha, too lazy but I promise to get some more posts and pictures up, just have been busy at work, at the apartment, alot of worrying with the stock market and money and just alot on my mind and the blogging sort of skips my mind haha

[78inchesofpain]

sounds like you could use a good stress reliever, i use the gym and JEFIT as mine, i'm sure you probably see JEFIT as work though, but playing the 360 is also good stress reliever!

[Robertrogo]

sounds like you could use a good stress reliever, i use the gym and JEFIT as mine, i'm sure you probably see JEFIT as work though, but playing the 360 is also good stress reliever!

Haha exactly that is one of the things with JEFIT is that when you are out of work, you are thinking about work, and when you are at the gym you are also thinking about work as well with using the application (how to fix certain things, new features to add, new UI, graphic enhancements and everything else) so no matter what your always thinking and mind is racing about how you can improve the service and product you are providing for people to benefit their workouts. Most times in a way I usually think if it benefits me, it can benefit the user (you guys) but in what way that seems feasible and logical. Also I go around my gym now introducing myself to people and showing them all the application to try to gain more users, more traffic and support especially local support.

But now with the certain things that have happened in my personal life I can now focus more on what I need to do at work, at the gym, can FINALLY relax and be stress free and enjoy what I am doing. Also of course make a long awaited Log/Blog post about all of the intense working out that I have been doing and exercises that I have been performing. Actually a few weeks ago I met my friend Garrett who lets say, IS A BIG DUDE, and I MEAN BIG (Arms, Lats, Chest...dude benches almost 400lbs) and have been lifting with him about 5 - 6 times a week and then I typically lift for 7 - days a week with the longest run going about 13 days straight lifting as I never felt tired or hurt in the process so if I felt that way, mind as well kept on going haha

Yesterday's workout



Preacher Curls 65 x 15 , 85 x 15 , 105 x 15 , 105 x 15 , 65 x 25 (mind you EZ bar weighs 15lbs)
superset
Dumbbell One Arm Zottman Preacher Curl - 45 x 20 , 50 x 20 , 55 x 20 , 60 x 20 , 45 x 20 (actually with this workout rather than going down straight bicep preacher curl, we extend down with our forearms sort of like a hammer curl going down and then bicep curling back up)

One-Arm Dumbbell Row - 80 x 20, 80 x 20, 80 x 20 , 80 x 20 , 80 x 20
superset
Seated Bent Over Side Lateral Raises - 20 x 15 , 20 x 15 , 25 x 15 , 25 x 15 , 20 x 20

Dumbbell Hammer Curl 45 x 20 , 50 x 20 , 55 x 20 , 60 x 20 , 65 x 18
superset
Dumbbell Concentration Curls 30 x 20 , 30 x 20 , 35 x 20 , 35 x 20 , 25 x 25

Dumbbell Alternating Bicep Curl 35 x 20 , 40 x 20 , 45 x 20 , 50 x 18 , 35 x 20
superset
Dumbbell Concentration Curls 30 x 20 , 30 x 20 , 35 x 20 , 35 x 20 , 25 x 25 (Another 5 sets of these)

Dumbbell Incline Shoulder Presses 60 x 20 , 70 x 20 , 80 x 20 , 80 x 20 , 60 x 20
superset
Dumbbell Shoulder Shrugs 60 x 20 , 70 x 20 , 80 x 20 , 80 x 20 , 60 x 20

Smith Machine Behind the Back Shrug 225 x 15 , 315 x 15 , 315 x 15 , 315 x 15 , 315 x 15
Tri-Set
Dumbbell Shoulder Shrugs 80 x 20 , 80 x 20 , 80 x 20 , 80 x 20 , 80 x 20
Tri-Set
One Arm Side Lateral holding onto Smith Machine 20 x 20 , 20 x 20 , 20 x 20 , 20 x 20 , 20 x 20

Wide Grip Lat Pulldowns 140 x 15 , 150 x 15, 160 x 15 , 170 x 15 , 180 x 15
superset
Cable Seated Rows 160 x 15 , 170 x 15, 180 x 15 , 190 x 15 , 200 x 15

Cable Upright Row 160 x 15 , 170 x 15, 180 x 15 , 180 x 15 , 190 x 10
superset
Cable Upright Push 80 x 15 , 90 x 15, 100 x 15 , 110 x 15 , 120 x 15 (In this exercise you take the cable and hold it as if you were to do a bicep curl, palms facing upward, then push to where your elbows are at level with your shoulders and push up towards the ceiling, so a pushing up above your head motion)

Wide Grip Rear Pullup Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10
Tri-Set
Wide Grip Pull Up Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10
Tri-Set
Climbers Pull Up Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 , Bodyweight x 10 (But rather than returning down to starting position as soon as you swing to your right side, swing to your left and keep alternating while in a pull up position)

Cable Standing One Arm Bicep Curls 30 x 20 , 40 x 20, 50 x 20 , 50 x 20 , 30 x Drop Set til Failure
superset
Cable Standing Bicep Curls 100 x 20 , 110 x 20 , 120 x 20 , 120 x 20 , 80 x Drop Set til Failure

Cable Side Bends 80 x 20 , 80 x 20 , 80 x 20 ,80 x 20 , 80 x 20
superset

Cable Crunches Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20

Knee Hip Raise on Parallel Bars Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20
superset
Leg Lifts on Parallel Bars Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20

Abs Crunch Machine 120 x 20 , 120 x 20 , 120 x 20 , 120 x 20 , 120 x 20
superset
Dumbbell Side Bends 80 x 20 , 80 x 20 , 80 x 20 , 80 x 20 , 80 x 20

Parallel Bar Dips Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20

Pull Ups Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20 , Bodyweight x 20


And then that is pretty much it for yesterday which lasted me from 5:20 till around 7:45 - 8 pm or so haha. It is an extremely intense workout but thankfully taking the amount of protein that I am, Creatine and NO Xplode helped keep me energized throughout the workout and didn't feel tired at all until the final 2 workouts. I kept hydrated as I have a nice 24oz water bottle and filled it about 4 - 5 times haha. Most important thing is to focus on all workouts and putting mind over matter as when you think about the weight or sets that you have to do, it only screws up your focus and motivation to push forward through the pain. The one thing that has been helping me keep energized as well is the diet plan I am on and gives me the energy and protein to keep going til the very end. Many of you will say this is overworking yourself or I didn't do this at all in which I have to say even though its overworking yourself, YOU FEEL AMAZING and see PHENOMENAL results and if I could take a video I would but that is the workout that I perform typically on a Back, Bicep, Shoulder and Ab day and sometimes throw 30 -45 minutes of cardio in there as well.

Songs of the Day

Hmmm seems like Avenged Sevenfold is on my iPhone so its going to be an Avenged Sevenfold day today

So Far Away - Beautiful song about the passing of Jimmy "The Rev" Sullivan

A7ry4cx6HfY


Fiction - The Rev's last song he wrote and sang on, eerily haunting and beautiful at the same time

aNZwMG_QUGs

Crossroads - B-Side Track that should have been in their Self-Titled Album

TrMg_yTaL0w

[mrwright]

That is 1 serious workout!!

remind me to never come workout with you, thats more than i do in a week in a day haha!

[Robertrogo]

That is 1 serious workout!!

remind me to never come workout with you, thats more than i do in a week in a day haha!

Haha well if you are ever in the states and in Cary, NC, you gotta let me know because I WILL take you through this workout, its rough and tough but worth it. But still its all good though, its always important to go at your own pace so that you don't injure yourself and build the endurance so that in the future you can take it harder than before.

Almost forgot this song for my song of the day IcE3PWHTZGE

A Little Piece Of Heaven - Avenged Sevenfold

[source_bkz]

No kidding, huh? Maybe he's trying to make up for lost time. Lol! :p




That is 1 serious workout!!

remind me to never come workout with you, thats more than i do in a week in a day haha!

[Robertrogo]

No kidding, huh? Maybe he's trying to make up for lost time. Lol! :p

Haha I only wish, if only and my muscles wish that was the case as well ;)

I lift with these 2 guys that have ridiculous muscles (actually one guy I think does competitions and no joke has 22 - 23" inch arms.... its insane) and he is the one that made me do that entire back, bicep, shoulder and ab routine with him and honestly.... IT WAS PAINFUL, I dont know how he can do it all the time. My workouts usually last around 2 1/2 to 3 hours and contains maybe 4 - 5 workouts less then the routine that I just posted but I do ALOT, just not as much as that workout... jeeze lousie haha, I have to update the routine that I have on my app and start using it more often now as I do lift about 6 - 7 days a week now and haven't really synchronized my stats/lifting logs or even updated my routine with all of the workouts that I perform, I pretty much keep it open and use the timer right now and see what exercise is next or what I could do following the exercise I have just performed. Just get caught up sometimes in the moment haha.

The one thing that I am trying to push with JEFIT at least with ideas is being able to take videos with your device and instantly upload them to your profile and attach them to a routine or a custom exercise or something or even after you workout/lift you take a video to give a recap/summary of how your routine/workout turned out. More or less this requires ALOT of server resources and space on this website and think it would be an awesome concept to push forward for you guys and would be fun to see how people react after their routines and how they are feeling. An insight to our users and members, YEA!

[source_bkz]

I have to update the routine that I have on my app and start using it more often now as I do lift about 6 - 7 days a week now and haven't really synchronized my stats/lifting logs or even updated my routine with all of the workouts that I perform, I pretty much keep it open and use the timer right now and see what exercise is next or what I could do following the exercise I have just performed. Just get caught up sometimes in the moment haha. Really? I'm nearly obsessed about immediately syncing my workout, which had better be accurate because how else am I going to track my progress with each exercise?! I actually have had "barbell full squat" listed on my workouts for awhile but since I wanted to track it along with the other "benchmark exercises" I went back and re-logged all those workouts as "barbell squat" instead. (There weren't all that many I guess... 6 or 8 maybe.) Lame much?


The one thing that I am trying to push with JEFIT at least with ideas is being able to take videos with your device and instantly upload them to your profile and attach them to a routine or a custom exercise or something or even after you workout/lift you take a video to give a recap/summary of how your routine/workout turned out. More or less this requires ALOT of server resources and space on this website and think it would be an awesome concept to push forward for you guys and would be fun to see how people react after their routines and how they are feeling. An insight to our users and members, YEA! That sounds pretty interesting. I know though, at least in my gym, we're not supposed to take pictures on our camera phones. I'm not sure it's very well-enforced, though.

[Deviation]

The one thing that I am trying to push with JEFIT at least with ideas is being able to take videos with your device and instantly upload them to your profile and attach them to a routine or a custom exercise or something or even after you workout/lift you take a video to give a recap/summary of how your routine/workout turned out. More or less this requires ALOT of server resources and space on this website and think it would be an awesome concept to push forward for you guys and would be fun to see how people react after their routines and how they are feeling. An insight to our users and members, YEA!
What if you uploaded them to Youtube as unlisted and linked the JEFIT user ID to the Youtube user ID? Less server (next to none) resources on your side. Unlisted keeps the video out of the Youtube listings as well. Just a thought.


Really? I'm nearly obsessed about immediately syncing my workout, which had better be accurate because how else am I going to track my progress with each exercise?! I actually have had "barbell full squat" listed on my workouts for awhile but since I wanted to track it along with the other "benchmark exercises" I went back and re-logged all those workouts as "barbell squat" instead. (There weren't all that many I guess... 6 or 8 maybe.) Lame much?
I'm pretty bad about sync as well. I know if I don't do it right after, I'll forget what I did for the day. I don't change my exercises though. I can still see the progress which is all that matters.

That sounds pretty interesting. I know though, at least in my gym, we're not supposed to take pictures on our camera phones. I'm not sure it's very well-enforced, though.
I imagine it's ok if you take pics of yourself though. I can understand why they would mention that though.