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  1. #111
    I Am JEFIT Legend Deviation's Avatar
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    11-05-2011 - Running

    4.23mi, 48:52, 11:34/mi, 228ft climb, 166BPM avg. heart rate (max 186BPM; 841 calories)
    Run Log ->
    [URL]http://runkeeper.com/user/justindoles/activity/58788056[/URL]

    NOTES
    Nice brisk run this morning. Around 38 degrees when I got out. Another one of my unplanned routes. Went Forest Gump and just kept "running and running". Not bad a bad time considering I had to slow it up on the last mile. Hills were killing me and for someone who allegedly doesn't have asthma anymore, I was wheezing like crazy. Pushed through and did a nice little sprint at the end.

    No music on this run. Seems like I'm more focused without music on outside runs. Also, zero pre-workout supps on this. Had a bowl of honey nut cheerios, some protein, and a big glass of apple juice. Knocked out 841 calories with this run so I made sure I ate them all back (plus some!).

    Tomorrow I'll be picking up some workout supplies. Can't wait!

    Nice video on homegrown workout gear.
    Last edited by Deviation; 11-06-2011 at 03:44 AM.
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  2. #112
    I Am JEFIT Legend Deviation's Avatar
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    11-07-2011 & 11-08-2011 - Upper and stuff

    A double feature!
    • --- 11-07-2011 ---
    • Barbell Bench Press - 205.0x5,205.0x5,205.0x5,205.0x8,205.0x5 [new PR]
    • Barbell Incline Bench Press - 135.0x5,135.0x5,135.0x5,135.0x5,135.0x5
    • Barbell Bent Over Row - 135.0x5,135.0x5,135.0x5,135.0x5,135.0x5
    • Pullups - 15x10,15x11,15x11
    • --- 11-08-2011 ---
    • Push Up - 15x15,15x15,15x15
    • Pullups - 15x10,15x10,15x10
    • Plate Spin - 25x15,25x15
    • Barbell Overhead Static Hold - 45x1,45x1
    • --- ab circuit ---
    • Exercise Ball Crunch - 0.0x30
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x10
    • Exercise Ball Crunch - 0.0x30
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x10
    • Exercise Ball Crunch - 0.0x40
    • Dumbbell Side Bend - 25.0x20
    • Oblique Crunches - 0.0x20
    • Plank - 30sec hold x 2
    NOTES
    So got some new stuff here. First, yay bench press. New PR ( 205x8 ) and I'm on my way upwards. Second, chains. Bent over rows, pushups, and pullups were all done with 10ft of 3/8" proof chain. That's about 15lbs of dynamic/progressive weight added. I gotta say, I love it! You wouldn't think it would make much of a difference, but it really does. Finally, new exercises that I wasn't sure what to call. I'll try to describe them

    Plate spin: this is where you grip a weight plate (25lb in this case) by the edge and rotate it. One direction then the next as many times as you can within a certain period of time. Really hits the fingers and wrists.

    Barbell Overhead Static Hold: Start with a standard 7' barbell on the floor and raise it above your head with one hand. Hold for x secs. Sounds easy but balancing a full sized barbell with one hand is a bit harder than I thought. Next time around with be weighted with chains.

    So I tried planks for the first time. Granted it was at the end of my ab work, but man was it harder than I thought. They are a keeper.

    Got a few more things to pick up this week. More chain and rope. Had to order the rope since 1.5" rope isn't common. Should be here later this week.
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  3. #113
    I Am JEFIT Legend Deviation's Avatar
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    11-11-2011 - Legs & Stuff

    • Barbell Full Squat - 225.0x5,225.0x5,225.0x3,205.0x5,205.0x5
    • Barbell Good Morning - 135.0x10,135.0x10,135.0x10,135.0x10
    • Standing Barbell Calf Raise - 135.0x20,135.0x20,135.0x20
    • --- Ab Circuit ---
    • Exercise Ball Crunch - 0.0x30
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x10
    • Exercise Ball Crunch - 0.0x30
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x10
    • Exercise Ball Crunch - 0.0x40
    • Dumbbell Side Bend - 25.0x20
    • Oblique Crunches - 0.0x20
    • Plank - 30secs x 2
    • Rope Incline Pullups - 0.0x20,0.0x20,0.0x15
    NOTES
    Apparently I forgot to post this log. I blame it on work. Anyhow...

    Squats were going well until that third set. I hit the bottom on the 4th rep of the third set, got wobbly and that was it. Glad I do these in a rack. So I racked it again at 205 and finished them out.

    I'm not really sure if they're called "rope incline pullups" or some sort of row. Basically take a thick rope wrapped around the rack in each hand, lay back at at an angle and pull yourself up. Found some variations on this as well that I'm going to try out tonight.
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  4. #114
    I Am JEFIT Legend Deviation's Avatar
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    11-14-2011 - One giant circuit

    • Barbell Bench Press - 205.0x5,205.0x5,205.0x5,205.0x5,205.0x5
    • Barbell Incline Bench Press - 135.0x5,135.0x5,135.0x5,135.0x5,135.0x5
    • Barbell Bent Over Row (w/ chains) - 135.0x10,135.0x5,135.0x5,135.0x5,135.0x15
    • Weighted Pullups - 15.0x10,15.0x9,15.0x7
    • Rope Incline Pullups - 0.0x15

    NOTES
    Another shorter-than-i'd-like day. Did these within 30 minutes so there was very little rest in between. Time is just short these days.

    Good bench results. Felt pretty solid and I think I'll be able to step it up next week. Bent over rows were cake this week. Guessing I need to step those up too. Pullups felt really tough this week for some reason.

    Still experimenting with the rope work. I think I've got some solid exercises to incorporate. Not really sure what to call them yet. I'm sure they exist elsewhere just have to find them.

    New video from smittydiesel. Cheap core work.


    Pretty cool idea.
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  5. #115
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    11-15-2011 - Cardio Circuits

    • --- M-150 Circuit (fast as possible)
    • Mountain Climbers - 0.0x20
    • Burpee - 0.0x10
    • Push Up - 0.0x10
    • Pullups - 0.0x10
    • Mountain Climbers - 0.0x20
    • Burpee - 0.0x10
    • Push Up - 0.0x10
    • Pullups - 0.0x10
    • Mountain Climbers - 0.0x20
    • Burpee - 0.0x10
    • Push Up - 0.0x10
    • Pullups - 0.0x10
    • --- Ab Circuit (fast as possible)
    • Exercise Ball Crunch - 0.0x30
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x10
    • Exercise Ball Crunch - 0.0x30
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x10
    • Exercise Ball Crunch - 0.0x40
    • Dumbbell Side Bend - 25.0x10
    • Oblique Crunches - 0.0x15
    • Plank (30 sec hold) - 0.0x1,0.0x1,0.0x1,0.0x1
    NOTES
    Really got the heart rate going this morning. Wanted to try a little something new for the circuit. This had me out of breath midway through the M-150s. The log is a little deceptive so here's how they are done:

    20 reps - Mountain Climbers [counted as 1-2-1, 1-2-3, 1-2-4, etc]
    10 reps ea - Burpee/Pushup Combo [from the ground, pushup into a burpee]
    10 reps - Pullups

    The ab circuit isn't anything out of the ordinary for me aside from adding planks to the end. Man those are rough on the core. I think those made me sweat more than anything else and there's no weight or movement!
    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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  6. #116
    Senior Senior JEFIT Member amcredle's Avatar
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    Man you have a pretty dedicated log going. looks good. never heard of the M-150 but looking at im sure it will burn you out.

    have you ever heard of the M100.. a killer cardio routine. I use it for cardio at times.

    [url]http://www.youtube.com/watch?v=bkD9LwDBWW0[/url]

  7. #117
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by amcredle View Post
    Man you have a pretty dedicated log going. looks good.
    I try. There's times where it skips days...weeks. Really hoping work will calm down so I can get back into a groove of some sort. For now, I've just been experimenting with different exercises. Stuff I wouldn't normally do.

    never heard of the M-150 but looking at im sure it will burn you out.

    have you ever heard of the M100.. a killer cardio routine. I use it for cardio at times.
    [URL]http://www.youtube.com/watch?v=bkD9LwDBWW0[/URL][/QUOTE]
    The M-150 is my own creation. I started with the M-100s actually. That's where the "M" came from in my routine. I think I've tweaked to the point of just about killing me. So it's just right. The whole routine above was done in 25 mins.
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  8. #118
    I Am JEFIT Legend Deviation's Avatar
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    11-16-2011 - Legs

    • Barbell Full Squat - 225.0x5,225.0x5,225.0x5,225.0x5,225.0x5
    • Barbell Good Morning - 135.0x10,135.0x10,135.0x10,135.0x10
    • Standing Barbell Calf Raise - 135.0x20,135.0x20,135.0x30
    NOTES
    Pretty short routine for the day, but I accomplished what I was after. Hit 225x5x5 on squats. About time to step up the good mornings too.

    Pic
    Left Calf. Phone isn't exactly the greatest with pics, but you get the idea.

    TODAY'S PUMP SONG
    Not really sure what made me turn this on. Good stuff.
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  9. #119
    I Am JEFIT Legend Deviation's Avatar
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    11-18-2011 - Back & Abs

    • Barbell Deadlift - 255.0x5,255.0x4,255.0x5,255.0x5,205.0x5 [new PR; vol]
    • Barbell Shrug - 185.0x10,185.0x10,185.0x8
    • Exercise Ball Crunch - 0.0x40
    • Dumbbell Side Bend - 25.0x20
    • Oblique Crunches - 0.0x20
    • Exercise Ball Crunch - 0.0x40
    • Dumbbell Side Bend - 25.0x20
    • Oblique Crunches - 0.0x20
    • Exercise Ball Crunch - 0.0x45
    • Dumbbell Side Bend - 25.0x25
    • Oblique Crunches - 0.0x25
    • Plank (30 sec hold) - 0.0x1,0.0x1,0.0x1,0.0x1
    NOTES
    Every time I get done with deadlifts I say I need to buy straps. You'd think I would've bought some buy now. My grip gave out on the last rep of the 2nd set. By the end of the 4th set, I decided to play it safe and drop to 205. I strained my wrists/forearms pretty bad trying to hold the weight. As a result, I could complete the last set of shrugs and I opted out of any presses for the day. Hands were cramping bad.

    All that aside, I still managed more reps at 255 than I have before. So I'm happy about that. Tomorrow I'm getting straps. I swear!

    TODAY'S PUMP SONG
    Old school baby! Outkast - Chonkyfire
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  10. #120
    I Am JEFIT Legend Deviation's Avatar
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    11-22-2011 - Upper

    • Barbell Bench Press - 205.0x5,205.0x5,205.0x5,205.0x5,185.0x13 [new PR]
    • Barbell Incline Bench Press - 135.0x5,135.0x4,135.0x5,135.0x10,135.0x4 [new PR]
    • Rope Incline Pullups - 15.0x15,15.0x15,15.0x15,15.0x15
    • Pullups - 15.0x10,15.0x10,15.0x8
    • Plate Spin - 25.0x8,25.0x8
    NOTES
    So funny thing happened yesterday (my usual upper day). I get to set #4 on bench press and realize "Oh sh!t. I'm supposed to be at work already!" Whoops. So that messed my day up. Still made it to work in time to get done what I needed to.

    I had grand plans of finishing off with some ab work, but bench presses are killing me lately. Stuck at 205. My last set I decided to drop the weight and go for reps. Hit a new PR doing that. So incline bench I failed on the last rep of the second set. So rather than drop the weight, I took a longer rest and went back it hard. 10 reps followed by 4 reps on the last set. New PR there as well.

    NEWSTUFF
    Switched over to Gaspari MyoFusion protein and I'm giving their SuperPumpMAX a try. First off, MyoFusion tastes AMAZING. It is by far the best tasting protein I've had. The consistency is great. The mixability is great. Tastes great in water and milk (always better with milk). What's nice is that it's a blend of proteins (whey, milk isolate [aka casein], egg albumen). That means I'm down to one type to take any time of day. No sugar and no aspartame.


    SuperPumpMAX I'm still undecided about. I've just started taking it so I'm on the lowest dose (as suggested). It's got the usual mix of caffeine and BCAAs. What is unique is the mix of vitamins and electrolytes.

    I'll give it a thorough flogging and report back.

    TODAY'S PUMP VIDEO
    Not a song today. Just a good, motivational video.
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