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  1. #121
    I Am JEFIT Legend Deviation's Avatar
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    11-24-2011 - Lower

    • Barbell Full Squat - 205.0x5,205.0x5,205.0x5,255.0x5,275.0x1 [new PR]
    • Barbell Good Morning - 155.0x10,155.0x10,155.0x10,155.0x10 [new PR]
    • Standing Barbell Calf Raise - 155.0x20,155.0x20,155.0x20
    • --- Ab Circuit ---
    • Decline Oblique Crunch - 0x10
    • Dumbbell Side Bend - 35x10
    • Exercise Ball Crunch - 0x30
    • Decline Oblique Crunch - 0x10
    • Dumbbell Side Bend - 35x10
    • Exercise Ball Crunch - 0x30
    • Decline Oblique Crunch - 0x10
    • Dumbbell Side Bend - 35x10
    • Exercise Ball Crunch - 0x30
    • Plank - 0x1,0x1,0x1,0x1
    NOTES
    Got some great results yesterday. I channeled some serious nerd rage into my squats. Dropped the weight of my first three sets on the squat with the goal of hitting 255x5. DONE! So I decided to up it 20lbs and see what happened. DONE! I honestly think I may have been able to squeeze another rep out of that last set, but I'm happy as is. 25 more pounds and I'll hit my squat goal.

    Also upped my good mornings which were long overdo. New PR there as well.

    Looks like I'll be joining a gym in the near future. I've found that I'm much more effective later in the day versus 4:30am. The reason I have to join a gym is I need a sitter while I workout. The YMCA offers that and the wife already goes there so it's ~$20 for me to join. Hope the equipment is decent and they don't mind me grunting.


    TODAY'S PUMP SONG
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    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

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  2. #122
    I Am JEFIT Legend Deviation's Avatar
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    11-26-2011 - Back

    • Barbell Deadlift - 205.0x5,255.0x5,255.0x5,255.0x3,205.0x6
    • Barbell Bent Over Row - 155.0x10,155.0x10,155.0x10,155.0x10
    • Barbell Shrug - 155.0x10,155.0x10,155.0x10
    • Pullups - 0.0x10,0.0x10,0.0x10
    NOTES
    There's a downside to having a home gym; the people in the house. This workout was cut short by the wife when she found the Christmas tree toppled over. Apparently our Great Dane and French Bulldog were playing ring around the tree. So I had to stop and give her a hand with cleanup. It is what it is.
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  3. #123
    I Am JEFIT Legend Deviation's Avatar
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    Post 11-28-2011 - Upper

    • Barbell Bench Press - 185.0x5,185.0x5,185.0x5,185.0x6,185.0x5
    • Barbell Incline Bench Press - 115.0x5,115.0x5,115.0x5,115.0x5,115.0x10
    • Plate Spin - 25.0x8,25.0x8
    • Dumbbell Shoulder Press - 25.0x10,25.0x10,25.0x10
    • Dumbbell Front Raise - 15.0x10,15.0x10,15.0x10
    • Dumbbell Lateral Raise - 15.0x10,15.0x10,15.0x10
    • Pullups - 0.0x10,0.0x10,0.0x12
    NOTES
    A bit lighter than usual, but I was feeling a bit crappy this morning (stomach bug). Hopefully that goes away soon. Did add presses and raises back into to the workout.

    STATS
    So I figured I needed to update the stats since I haven't done that a while. Pretty much what I expected given my slack diet & routine lately.

    Progress pic:

    Stats:


    I fully expected the measurements to go down. So I'm not shocked. I haven't lost strength as much as size. While the measurement doesn't reflect it, my chest is fuller. I've put a bit more emphasis on upper chest and I think that's helps. I can't feel the ribs near my breastplate like I could before I started. My legs are still nice & thick. My calves in particular are more defined than ever. Thank you calf raises.

    So this week I'm back to packing my lunch and eating better (and more). Also have the routine about where I want it, so I should be good there (will share soon).
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  4. #124
    I Am JEFIT Legend Deviation's Avatar
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    Just ordered some Liquid Chalk. I did try to use the straps last week. Felt a bit awkward. Also ordered the new Gaspari MyoFusion ProBiotic. It's not much more than their regular MyoFusion ($4). Topped it off with some ON Superior 2222 Amino tabs. Trying to get away from preworkouts with stimulants. We'll see how that goes. 10% off at bb.com with the code SUPERSET10.
    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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  5. #125
    I Am JEFIT Legend Deviation's Avatar
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    11-30-2011 - Lower

    • Barbell Full Squat - 225.0x5,225.0x5,225.0x5,255.0x5,265.0x3
    • Barbell Good Morning - 165.0x10,165.0x10,165.0x10,165.0x10 [new PR]
    • Standing Barbell Calf Raise - 155.0x20,155.0x20,155.0x20
    • Barbell Overhead Static Hold (30sec hold) - 45.0x1,45.0x1
    • Pullups (weighted/chains) - 15x10,15.0x10,15.0x10
    NOTES
    Failed that last set of squats. Got below parallel and just couldn't push the last two reps. No worries. I'll give it a go again next week. Upped the weight on the good mornings...and really felt them. Quite the sweat. The static holds are ridiculous. Something that seems as simple as holding a bar with one hand above your head isn't. A full sized barbell doesn't want to be held with one hand. It wobbles all over! Killed the pullups today. Went through them crazy fast.

    TODAY'S PUMP SONG
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  6. #126
    I Am JEFIT Legend Deviation's Avatar
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    12-02-2011 - Back

    • Barbell Deadlift - 225.0x5,225.0x5,225.0x5,255.0x5,255.0x5
    • Barbell Bent Over Row - 155.0x10,155.0x10,155.0x10,155.0x10
    • Barbell Shrug (with chains) - 185.0x10,185.0x10,185.0x10
    • Rope Incline Pullups (with chains)- 15.0x10,15.0x10,15.0x10,15.0x10
    • Weighted Pullups (with chains) - 15.0x10
    NOTES
    Finally got some decent sets on deadlifts. Tried out Liquid Grip today. That stuff is AMAZING. I had better grip than Spiderman. Highly recommend that stuff if you're having keeping the bar in your hand. [URL]http://www.liquidgrip.com[/URL] Stops sweaty palms and all. Next week I'll hit the DL harder. Missed a couple sets on weighted pullups since nature was calling. Had to answer or else!

    I was supposed to start the workout with no stimulants; just aminos. Yeah at 430am, that didn't work for me. I was falling asleep staring at my phone watching a video. So i tossed 2 scoops of Amino Energy into a cup and away I went. Mind you I already downed two Superior Amino 2222 horse pills. These things are massive! Plenty of water required.


    REFLECTION
    So I was sitting around this morning trying to get rolling and had a bit of reflection. Before I started working out, I almost always had some form of lower back pain. Right around the waist area and usually down into my hips. My job sits me at a desk for 8-10 hours a day staring at a screen. Not a shock. What's interesting to me is that I haven't had any lower back pain that I can recall since I started.

    While I'm not a whole lot bigger than I was; I'm a whole lot stronger. If I had tried to deadlift 255 even once when I started, I'd have probably been in the hospital. It's also nice when the wife goes to pinch your butt and says, "wow. you're awfully firm there".

    TODAY'S MOTIVATIONAL VIDEO
    A really great video by a truly stand up guy. I watch this often.
    Last edited by Deviation; 12-02-2011 at 06:38 PM.
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  7. #127
    Senior Senior JEFIT Member amcredle's Avatar
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    loving the vid. thanks for posting. hahaa.. its funny my wife is always complimenting my butt...lmao.. i tell her its all about the squats..lol. but way to go. i might try the liquid grips myself to see how i like it
    MY Journey From Weak to STRONG
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  8. #128
    I Am JEFIT Legend Deviation's Avatar
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    There's plenty more on my Youtube playlist: [url]http://www.youtube.com/playlist?list=PL17FE9503EC596991[/url] I swear I had more than that, but I guess I just keep watching the same videos.
    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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  9. #129
    I Am JEFIT Legend Deviation's Avatar
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    12-03-2011 - Cardio

    • --- M-150 Circuit ---
    • Mountain Climbers - 0x20
    • Burpee - 0x10
    • Push Up - 0x10
    • Pullups - 0x10
    • Mountain Climbers - 0x20
    • Burpee - 0x10
    • Push Up - 0x10
    • Pullups - 0x10
    • Mountain Climbers - 0x20
    • Burpee - 0x10
    • Push Up - 0x10
    • Pullups - 0x10
    • ---
    • Rope Dips - 0x15,0x15,0x15
    • Band Flyes - 0x15,0x15,0x15,0x15
    NOTES
    Quick morning cardio routine. Not really much to report on here. About ~15mins to complete.

    Planning on a nice, long run tomorrow morning. Hopefully I can find my UnderArmour hat. Otherwise, my ears might fall off. After that I'm hoping to finish an end table I'm making tomorrow. At least get it all sanded and put together.

    TODAY'S PUMP SONG
    It was a Dropkick kinda morning...
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  10. #130
    I Am JEFIT Legend Deviation's Avatar
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    12-04-2011 - Run

    2.14mi | 22:19 | 10:25/mi Pace | 147ft Climb | 490 cal | 166 Avg Heart Rate [185 Max]
    Runkeeper Log -> [URL]http://runkeeper.com/user/justindoles/activity/61997624[/URL]

    NOTES
    Got my run in today. It wasn't as long as I would've liked, but I didn't get an early start. Still it was a fun one and the hills were brutal. The pace was pretty decent considering I walked a small portion and I hadn't been out in a while. Beat the rain too.

    No music today as usual with my runs. Just enjoy being out running and thinking.
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