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Thread: Decu's Log

  1. #131
    More Experienced than a Senior decu68's Avatar
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    Thursday, May 24, 2012

    BARBELL SQUAT
    5 x 162 Lbs
    5 x 202 Lbs
    5 x 240 Lbs
    5 x 240 Lbs
    1RM = 280 Lbs

    BARBELL SHOULDER PRESS
    5 x 110 Lbs
    5 x 130 Lbs
    5 x 155 Lbs
    2 x 170 Lbs
    1RM = 181.33 Lbs

    BARBELL DEADLIFTS
    5 x 220 Lbs
    5 x 260 Lbs
    5 x 300 Lbs
    5 x 345 Lbs
    1RM = 402.5 Lbs

    DUMBBELL ONE ARM TRICEP EXTENSIONS
    8 x 104 Lbs
    1RM = 131.73 Lbs

    BARBELL LYING TRICEP PRESS
    21 x 140 Lbs
    1RM = 238 Lbs

    PREACHER CURL
    7 x 130 Lbs
    7 x 130 Lbs
    1RM = 160.33 Lbs

    CABLE SEATED CRUNCH
    15 x 125 Lbs
    15 x 125 Lbs


    - Squats; the easy day, yawn.
    - Press; 170 Lbs is dam hard. This is going to take some work.
    - Deadlift; back was really good until the last lift. I knew it was a lot of weight, told myself not to do it but I did and ended up having to take some Ibuprofin and ice my back afterwards.
    - Tricep Extension; enough weight and rep range but didn't feel like I targetted it enough like I'm used to
    - Tricep Press; always know this is a good exercise that targets the triceps. I picked too little of weight as did not know how much I was going to be able to lift; will up weight next time.
    - Curls; added more weight from last time though 1RM went down. Not too worried as this will increase
    - Crunches; still lazy and haven't changed this out

    - Overall not a bad day; except for pushing too far on the deadlifts but knew that this was the big one and wanted it bad.
    - Feeling pretty decent today so we shall see how it goes
    - Work today 8:00 AM to 4:30 PM and then work tonight from 5:00 PM to 7:00 AM; going to be a long day.
    - Will weight lift Saturday when get up. Will run beep shuttle test on Sunday and then run again on Monday ... and then lift, run, lift, run ... rinse and repeat.

  2. #132
    I Am JEFIT Legend Deviation's Avatar
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    Feel free to add me: [URL]http://runkeeper.com/user/justindoles/[/URL]
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  3. #133
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    I signed up; not sure how to add a person. Thanks.

  4. #134
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    Look under "Street Team". Odd name.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  5. #135
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    Saturday May 26, 2012

    BARBELL SQUAT
    5 x 162 Lbs
    5 x 202 Lbs
    5 x 242 Lbs
    5 x 282 Lbs
    3 x 332 Lbs
    8 x 242 Lbs
    1RM = 365.2 Lbs

    BARBELL BENCH PRESS
    5 x 127 Lbs
    5 x 157 Lbs
    5 x 187 Lbs
    5 x 217 Lbs
    3 x 252 Lbs
    8 x 187 Lbs
    1RM = 277.2 Lbs

    BARBELL BENT-OVER ROWS
    5 x 135 Lbs
    5 x 170 Lbs
    5 x 205 Lbs
    5 x 235 Lbs
    1RM = 274.16 Lbs

    CABLE SEATED CRUNCH
    15 x 125 Lbs
    15 x 125 Lbs

    - Squats; weight getting heavy to take off rack and balance but the lift was no problem
    - Bench; really had to struggle on the 252 to get it done
    - Rows; not to bad this time
    - Crunches; yeh, still lazy and haven't changed it out

    - over all pretty decent workout for a Saturday after getting up and working out in about 1-1.5 hours after having been up about 25 hours.
    - need to continue with the progress

  6. #136
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    Sunday, May 27, 2012

    - Ran shuttle/beep test
    - Need minimum of level 7
    - Level 7 now no problem; could have ran more but stopped
    - Waited 8 minuted and ran again and got 6.5
    - Hope by end of June I can run 7 and than 9+
    - Doing back to back as I have to do an A-Prep obstacle course first followed by beep test 10 minutes after; trying to simulate being tired so by doing back to back I will be more prepared
    - Recovered quickly after each run; I'm on track, the running is paying off

  7. #137
    I Am JEFIT Legend Deviation's Avatar
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    What is the shuttle/beep test?
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  8. #138
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    [URL="http://www.topendsports.com/testing/tests/20mshuttle.htm"]http://www.topendsports.com/testing/tests/20mshuttle.htm[/URL]

    This is but one part of the requirements for my application for a new career I am seeking. I only needed to achieve level 7 but I will tell you now that the average person cannot do that. I am fit and had "okay" cardio and my first run at it was only Level 6. You run between the lines and it will steadily increase for speed. You have to make it to each line in time and if you can't twice than you are disqualified. Plus before I run this I have to run an obsticle course with only a 10 minute break in between making this beep test even harder. After all is said and done you probably will have ran between the lines 60 times for Level 7. The thing actually goes up to level 21 but only 3 people in the world have ever completed it with Lance Armstrong being one of them. A buddy got over 14 and that is excellent; but he was extremely well conditioned and drained afterwards.

    There is an app for this should you be interested in running. Just will need to measure off the distance.
    Last edited by decu68; 05-28-2012 at 07:48 PM.

  9. #139
    I Am JEFIT Legend Deviation's Avatar
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    That's kind of interesting. What career are you going after?
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  10. #140
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    Policing. I already do it on the weekends with the RCMP, now I want to do it full time but with the local police force.


    Monday, May 28, 2012

    - late night run; pushed myself further
    - can feel it in the knees slightly but not too bad
    - recovered quickly; its getting better

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