Deviation's Secret Public Log

[Deviation]

Good luck to you; you'll do well.

Thanks. If nothing else, it'll be an experience.

• Run - 1.93mi | 18:53 | 9:47min/mi | http://runkeeper.com/user/justindoles/activity/96635470

Seemed to have done something to the toe on my left foot nearest my big toe. Not sure what, but it has a bit of pain when walking. Didn't really notice it on the run though. Kind of odd.

Tried a new preworkout: honey. Ate 2 tbsp about 10-15 mins before I went out. Seemed to help keep the energy level up and hunger away. I've used the Gatorade Prime gels and chews with good results too. This is just much cheaper.

[Deviation]

Had a blast running this. Didn't have to walk any of it. Kept my pace slow & steady. I wish I knew the route before hand. They didn't have any maps. I was trying to conserve myself and probably could've done a little better if knew when to crank it up. Nevertheless it was a fun time. Finished in 29:50.

http://runkeeper.com/user/justindoles/activity/97381808

Had a great runner's high after this. Felt amazing like I could go another 5k.

[Deviation]

I am thankful to all those who said no. It's because of them I did it myself. -Albert Einstein

• Barbell Full Squat - 215.0x5
• Barbell Full Squat - 250.0x5
• Barbell Full Squat - 285.0x15 [new PR; 1RM 427]
• Standing Barbell Calf Raise - 225.0x20,225.0x20,225.0x20 [new PR; 1RM 375]
• Barbell Straight Leg Deadlift - 185.0x8,185.0x8,185.0x8

NOTES
Week 1 of 5/3/1. Mesocycle #7.

Work
Woke up really tired today, but dragged my butt out of bed.

Once I got warmed up, I was ready to kill it. Set a new PR on squats today. Sapped me a good bit, but I continued on. Got a new PR on calf raises as well. Skipped lunges.

Spent some extra time with the foam roller afterwards. Legs were pretty tight.

Thoughts
Glad I didn't skip out. Turned out to be a great squat day.

One of the things I think most people have trouble with on 5/3/1 is the deload week. I know I did at first. Once you realize that you come off that week of "easy" work with more mental readiness, you realize how beneficial it is.

TODAY'S PUMP VIDEO
Fitting for a Monday. Have look beyond the present to see the future.

[Deviation]

• Barbell Bench Press - 180.0x5
• Barbell Bench Press - 210.0x5
• Barbell Bench Press - 235.0x5
• Barbell Incline Bench Press - 175.0x8,175.0x8,175.0x7
• Dumbbell Decline Bench Press - 45.0x12,45.0x12,45.0x12
• Alternate Hammer Curl - 35.0x8,35.0x8,35.0x8
• EZ Bar Reverse Curl - 70.0x5,45.0x10,65.0x10
• Triceps Pushdown - Rope - 55.0x12,55.0x12,55.0x9
• Skull Crushers - 50.0x12,50.0x12,50.0x12

NOTES
Week 1 of 5/3/1. Mesocycle #7.

Work
Nothing stellar. Did the bench press as the classic style since I feel it more in my chest. Wish I could have hit more than 5 reps.

Went heavy on the rest. Missed a rep on incline presses. Had some issues with the reverse curls. The weight was ok, but I can't hang on to the bar. So I think I'm going to swap it out for something else. Pushdowns were tough for some reason.

Thoughts
Not a bad day, but nothing great.

[Deviation]

• Barbell Deadlift - 230.0x5
• Barbell Deadlift - 265.0x5
• Barbell Deadlift - 300.0x10
• Barbell Front Squat - 135.0x8,135.0x8,135.0x8

NOTES
Week 1 of 5/3/1. Mesocycle #7.

Work
And this is what happens when you wake up an hour late. I raced through to get done what I could. Minimal rest between sets. Didn't get to the good mornings or RDLs.

Thoughts
Still working on front squat form. Getting better. The harder an exercise is, the greater the reason to do it. I feel it's hitting a weakness and if I keep at it, I'll get stronger. Just my $0.02.

TODAY'S PUMP & FITNESS VIDEO
Love this song. Upbeat. Gets me rolling.


Front squat video. Some interesting points.

[decu68]

Still working on front squat form. Getting better. The harder an exercise is, the greater the reason to do it. I feel it's hitting a weakness and if I keep at it, I'll get stronger. Just my $0.02.

Agreed. With that attitude you'll go far. Also watched the video, I still like the cross arm method; I just feel in more control and it feels way more comfortable. Each to their own as long as you are doing it.

[Deviation]

• Barbell Shoulder Press - 85.0x5
• Barbell Shoulder Press - 95.0x5
• Barbell Shoulder Press - 110.0x11
• Barbell Bent Over Row - 155.0x12,155.0x12,155.0x12
• Barbell Shrug - 205.0x20,205.0x20,205.0x20
• Dumbbell Bent Over Delt Raise - 35.0x12,35.0x12,35.0x12
• Dumbbell Lateral Raise - 15.0x12,15.0x12,15.0x12
• Cable One Arm Bent Over Row - 55.0x12,55.0x12,55.0x12

NOTES
Week 1 of 5/3/1. Mesocycle #7.

Work
Crazy day. More on that later. One rep short of a new PR. So close, but at rep 11 I couldn't get that bar back up to save my life.

Went lighter on bent over rows because I didn't "feel" it as well with higher weight. Same with shrugs. Felt pretty good. One arm rows are absolutely brutal. That's 12 each side and I rest maybe 15 seconds. It lights up the back nicely.

No run today due to time which is a bummer.

Thoughts
So no power for 16 hours due to storms (winds ~70MPH). Basically from 5pm to 9am. Had to sleep on the main floor on the couches since it was ~80 degrees at night in our house (hotter upstairs). Everyone was dead tired when we got up at 6am. Had to wait until the kid went down for a nap to workout. I was still dead tired, but made myself do it. As always, glad I did. Felt great after.

/*random thoughts*/
The power outage made me realize how unprepared my family is. This is the second major outage we've had here. Last one left us without power for 4 days. We have flashlights, water (~20 gallons). That's about it. Contemplating getting some MREs (or similar) and at least a portable generator. My survival skills are pretty limited. I was in Boy Scouts, but I can't say I remember much except for knots.

[Deviation]

• Barbell Full Squat - 235.0x3
• Barbell Full Squat - 265.0x3
• Barbell Full Squat - 300.0x14 [new PR; 1RM 440]
• Standing Barbell Calf Raise - 245.0x20,245.0x20,245.0x20 [new PR; 1RM 408]
• Barbell Straight Leg Deadlift - 205.0x8,205.0x8,205.0x8
• Barbell Lunge - 115.0x8,115.0x8,115.0x8

NOTES
Week 2 of 5/3/1. Mesocycle #7.

Work
Great day for squats. Previous 300lb squat got me 8 reps. Beat that by 6 reps today and got a new PR. Not gonna lie though. It was a tough last couple reps. Felt good & solid though.

Upped the weight on calf raises. I think the toughest part is balancing on the platform with the weight.

Thoughts
Feeling pretty good. I think I need to up the carbs post-workout. I tend to get a little tired after my workouts.

TODAY'S MOTIVATIONALVIDEO
Very true. Powerful thoughts & words. You can't be afraid to fail.

[Deviation]

07-03-2012 - Run

• Run - 1.84mi | 15:58 | 8:40min/mi | http://runkeeper.com/user/justindoles/activity/99407943

NOTES
Got home early from work and decided to hit the pavement. About 100 degrees out and just HOT!. Funny thing is, this run felt as easy if not easier than my runs in cooler weather. Pace is better than usual too. Not what I expected.
================================================== ======

07-04-2012 - Bench Day

• Barbell Bench Press - 195.0x3
• Barbell Bench Press - 220.0x3
• Barbell Bench Press - 250.0x1 [?]
• Barbell Incline Bench Press - 185.0x8,185.0x8,175.0x8 [new PR; 1RM 234]
• Dumbbell Decline Bench Press - 45.0x12,45.0x12,45.0x12
• Alternate Hammer Curl - 35.0x8,35.0x8,35.0x8
• Triceps Pushdown - Rope - 55.0x12,55.0x12,55.0x12
• Skull Crushers - 60.0x12,60.0x11,60.0x10

NOTES
Week 2 of 5/3/1. Mesocycle #7.

Work
Not a good day at all on bench. Missed reps on the last set big time. I had to take a break (stomach issues) between the second and last sets. I think I lost my momentum because of that.

New PR on incline. Kind of sad that my incline bench is catching up with my flat bench. 185x8 was challenging on the first two sets. Rather than miss any reps, I dropped to 175.

Thoughts
Woke up with my stomach churning. Couldn't really get it calmed down. Guess a benefit of working out at home is you know the restroom is close. Mad I missed those last reps, but I just wasn't focused.

TODAY'S PUMP/MOTIVATIONAL VIDEO
Kind of a blend. Great song.

[Deviation]

• Barbell Deadlift - 245.0x3
• Barbell Deadlift - 280.0x3
• Barbell Deadlift - 315.0x8 [new PR]
• Barbell Front Squat - 135.0x8,135.0x8,135.0x8
• Barbell Good Morning - 175.0x12,175.0x12,175.0x12
• Romanian Deadlift - 185.0x12,185.0x12,185.0x12 [new PR; 1RM 259]

NOTES
Week 2 of 5/3/1. Mesocycle #7.

Work
One of my favorite days. Had a pretty strong day. New PR on deadlifts (not 1RM). I was going for 10 reps, but fell a bit short. Not a big deal since it's still a best for me.

I spent about 15-20 minutes working on front squats with just the bar. I am determined to get this down. All 3 work sets were solid as a result. If I have to squat 30 times with the bar each session to make this work, I will.

New PR on RDL. Felt really strong here too.

Thoughts
Feeling pretty good today in general. Guess it's Friday and I'm just ready for the weekend.

So I many have found a "magic bullet" for my carb issues post-workout: Nestle Quick. Seriously. I've been adding 1.5-2 tbsp to my post-workout shake and it seems to help. For all I know it could be completely mental. But it seems to eliminate the crash feeling I'd get mid morning. 60 calories and 14g of carbs. http://www.nesquik.com/adults/produc...ate109oz.aspx#

TODAY'S PUMP VIDEO
Great song...and funny video. I think he stole some of my moves!