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  1. #31
    I Am JEFIT Legend Deviation's Avatar
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    07-25-2011

    Men often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn't have it in the beginning.
    • Barbell Full Squat - 135.0x8,155.0x8,155x8,205.0x8 [new PR; 1RM 259]
    • Barbell Good Morning - 65.0x10,75.0x10,95.0x10,115.0x10 [new PR; 1RM 153]
    • Standing Barbell Calf Raise - 95.0x20,95.0x20,95.0x20,115.0x20 [new PR; 1RM 191]
    • Dumbbell Rear Delt Fly - 5.0x10,5.0x10,15.0x10,15.0x10
    • Dumbbell Arnold Press - 15.0x10,15.0x10,25.0x10,25.0x10 [new PR; 1RM 33]
    • Dumbbell Front Raise - 5.0x10,5.0x10,5.0x10,5.0x10
    • Dumbbell Lateral Raise - 5.0x10,5.0x10,5.0x10,5.0x10


    Notes
    Woke up about 40 minutes late. Shook it off. Downed my Amino Energy (did 3 scoops this morning), downed my ON Gold Standard Whey, and headed to the basement. Hate late starts.

    It was a late start, but a great workout. I went with some determination this morning. Nothing stopped me from hitting my goals for the day. Four new PR's. My legs were like jello and my shoulders were on fire. But it felt great to walk away with what I did.

    Squat form was great today and it showed. For those want to see a great squat setup tutorial, check this out (starts around 2:00):

    It's a great setup/how to video. Well worth the watch. Yes that's a chick. And yes she squats your 1RM for a warm-up set.

    Added rear delt fly to the routine this morning. Love 'em. They're a keeper. I didn't see them in the JEFIT database though. Maybe I missed them? Moved barbell shrugs to Wednesday's back routine.

    I'll update the routine once I get it ironed out.

    New Stuff
    Tried ON's Chocolate Mint Gold Standard 100% Whey. Tasty. Not extremely minty. Very subtle.

    Pics
    Nothing to see here. Move along. [tight on time today]

    Today's Pump Song
    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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  2. #32
    More Experienced than a Senior mrwright's Avatar
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    Doing good!
    i find rushed workouts can help you push yourself that bit more as your not sat around thinking about it for so long you just rush on in and get on with it
    i'm gonna have to start writing down my weights in pounds, makes everything look that bit heavier haha

  3. #33
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by mrwright View Post
    i'm gonna have to start writing down my weights in pounds, makes everything look that bit heavier haha
    LOL Well honestly I'd rather have the metric system over here. Heck of a lot easier to convert things.
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  4. #34
    I Am JEFIT Legend Deviation's Avatar
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    07-27-2011 - Back

    • Barbell Deadlift - 155.0x8,185.0x8,205.0x8
    • Barbell Bent Over Row - 95.0x10,115.0x10,115.0x10
    • Bent Arm Barbell Pullover - 45.0x10,45.0x10,45.0x10
    • Barbell Shrug - 95.0x10,115.0x10,135.0x10 [new PR; 1RM 180]
    • One-Arm Dumbell Row - 25.0x10,25.0x10,25.0x10
    • One-Arm Dumbell Row - 25.0x10,25.0x10,25.0x10
    • Barbell Up Right Row - 65.0x10,65.0x10,45.0x10
    • Pullups - 0.0x5,0.0x5
    • Russian Twist - 10.0x10,10.0x10


    Notes
    Changed up the routine some today. Dropped a set from each exercise, added Bent Arm Barbell Pullover, and Barbell Upright Row. Loved the bent arm, but the upright row felt really awkward to me. It felt very unnatural when hitting the top of the movement. Kind of like my wrists were in the wrong spot.

    Really put focus on my bent over rows and my back is feeling it. Hit a new PR on shrugs which I also felt. Did the same PR on deadlifts as the last back session. Another positive.

    For those who have not done russian twists, I highly recommend you try them. They really test your stability.

    New Stuff

    Pics
    Nice calluses forming. I've been lifting more without my gloves. I still use them for bench presses since they have some wrist straps that help.


    Today's Pump Song

    Really like the intro.
    Last edited by Deviation; 07-28-2011 at 02:33 AM.
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  5. #35
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Robertrogo View Post
    Bent Arm Barbell Pullover and Barbell Upright Row are two of my favorite back exercises without a doubt. I feel that I get more from those exercises in terms of building strength, gaining muscle and endurance from any other back exercises, well besides the Bent T-Bar Rows, Deadlifts (though I screwed up my back with them) and Seated Cable Rows.

    But I am glad to see that you have added them into your routine as they will only benefit you further with gaining more strength in your back muscles though as your pictures shows....the calluses are the worst part about the exercise haha. I hate when they turn into blisters then you try to do the workout again, only to pop the blister in the process and be in excruciating pain while trying to lift, motivation at its finest haha.
    Well I've gotta keep the routine fresh. I've felt that my back routine was lacking for a bit now. It's a huge muscle group so I'm trying to hit the key areas with this. I can tell you today, I feel sore in places I haven't been before. Good sign.

    Shame about the deadlifts man. I love them. It's one of the few exercises that force you to put all your energy and focus into it. I may have to sound proof the basement though. I'm getting louder with my noises/comments. Yeah I know sad. I talk to myself a lot. LOL

    The poor wedding band though, thing is going to go through some rough patches with all of these back exercises and workouts that you have got going on Justin.
    There's a reason I got tungsten carbide for my ring. I'm really not a ring/gold kinda guy so I had to get something that didn't scratch. The wife insisted that I get one with some gold on it. Fortunately it's recessed some. I take it off for heavy lifting only because it creates a pressure point on my finger. Otherwise it's always on...and still shiny.

    How are your supplements treating you? Still feeling energized and feeling any stronger in the process?
    So far everything is great! I've switched over to ON's Opti-Men vitamins as of yesterday (from GNC's Megamen Sport). I'll know if they're any good in a week or so. Everything else is working as it should. ON whey, ON casein, ON Amino Energy... The Amino Energy is probably one of the best pre-workouts I've tried. I really like it.

    With your workouts are you trying to building endurance or going for more 1RM's at the moment?
    Initially I was just trying to build "something". Now that I've learned quite a bit about what works for me, I plan to work more on upper body & core strength (not ignoring lower body). My end goal is have an athletic build and ~15% or less body fat. I'm not going for bodybuilder definition or powerlifter strength.

    All that said, my current routine is getting worked over. Time for more cardio and core work.
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  6. #36
    I Am JEFIT Legend Deviation's Avatar
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    07-28-2011 - Rest day? No so much!

    Got home early from work and decided to head out for run.

    2.87mi, 38:29, 13:24/mi, 189ft climb, 170BPM avg. heart rate (max 189BPM)
    Run Log -> [url]http://runkeeper.com/user/justindoles/activity/45275444[/url]

    Notes
    100+ degrees today. Different route and it had a bit of traffic. I had to keep slowing down or stopping for cars since it was near several businesses (and near rush hour). More elevation than the last time. Anyhow. It was a good time.

    Pics
    Post-run. What looks like a giant white spot on my is reflection from the amount of sweat on my arm. I was drenched.


    Today's Pump Song
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  7. #37
    I Am JEFIT Legend Deviation's Avatar
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    07-29-2011 - Upper Body

    • Barbell Bench Press - 135.0x8,155.0x8,185.0x8
    • Dumbbell Incline Fly - 25.0x10,25.0x10,25.0x10,25.0x10
    • Alternate Hammer Curl - 25.0x10,25.0x10,25.0x10
    • Straight Arm Push Down - 25.0x10,25.0x10,25.0x10,25.0x10
    • Dumbbell Alternate Bicep Curl - 15.0x10,25.0x10,25.0x10
    • Triceps Pushdown - Rope - 25.0x10,25.0x10,25.0x10,35.0x10
    • Standing Cable Reverse Wrist Curl - 25.0x15,35.0x15,35.0x15
    • Standing Cable Wrist Curl (behind back) - 35.0x15,35.0x20,45.0x20
    • Push Up - 0.0x15,0.0x15,0.0x15


    Notes
    Dropped a set from bench presses, and hammer curls. Added alternate bicep curls and straight arm push down (from my back routine).

    Didn't try for any new 1RM. Still hit my usual numbers on the bench. Really worked the triceps and biceps today. Put more focus on my incline fly today trying to hit that upper pec region. Knocked 3 sets of 15 pushups like it was nothing. Overall a good day.

    I still think I need to tweak this some. I feel I'm lacking on my upper pec area.

    Pics
    Tried for some but they didn't turn out. Ah well.

    Today's Pump Song
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  8. #38
    I Am JEFIT Legend Deviation's Avatar
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    08-01-2011 - Legs

    • Barbell Full Squat - 155.0x8,175.0x8,195.0x8
    • Barbell Good Morning - 75.0x10,85.0x10,95.0x10,115.0x10
    • Barbell Lunge - 45.0x10,45.0x10,45.0x10,45.0x10
    • Standing Barbell Calf Raise - 95.0x20,95.0x20,95.0x20,115.0x20
    • Dumbbell Rear Delt Fly - 5.0x10,5.0x10,15.0x10,15.0x10
    • Dumbbell Arnold Press - 15.0x10,15.0x10,15.0x10,25.0x10
    • Dumbbell Front Raise - 5.0x10,5.0x10,5.0x10,15.0x5 [new PR; 1RM 17.5]
    • Dumbbell Lateral Raise - 5.0x10,5.0x10,5.0x10,15.0x5 [new PR; 1RM 17.5]


    Notes
    Stomach appears to be recovering from last night's cheat meal. Chinese food is back with vengeance. Guess that's the downside to eating better most of the week. Stomach doesn't seem to like the change up. No matter. Pushed through it as usual.

    Dropped a set off the squats. Added barbell lunges.

    Squats went great today. Did two warm up sets prior (95x10 & 135x10). Pushed out three work sets without an issue. Barbell lunges were new, so I worked them with the bar only. Went well. Last couple sets of raises killed my shoulders (in a good way). Barely pulled off 5 reps.

    I need to grab more plates. Need a few more 5lb and 10lb plates to make changes easier and add a bit more weight. Next week I should be able to pull off more weight on the squats. We shall see.

    Today's Pump Song
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  9. #39
    I Am JEFIT Legend Deviation's Avatar
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    08-01-2011 (part 2) - Evening Run

    Decided that I needed some stress relief today. A run was in order.

    2.14mi, 25:27, 11:54/mi, 94ft climb, 161BPM avg. heart rate (max 184BPM)
    Run Log -> [URL]http://runkeeper.com/user/justindoles/activity/45826317[/URL]

    Not a long one today. Took a completely different route and just about got lost. It was kind of odd not running in 100+ degree heat for once. Since it was leg day as well, my legs are done...toast.

    Definitely need new shoes. Saw these Fila Skele-toes last night.


    About $50 versus the Vibram $80+. Might give 'em a try.
    Last edited by Deviation; 08-02-2011 at 12:31 AM.
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  10. #40
    I Am JEFIT Legend Deviation's Avatar
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    08-03-2011 - Back

    • Barbell Deadlift - 155.0x8,165.0x8,175.0x8
    • Barbell Bent Over Row - 95.0x10,95.0x10,95.0x10,95.0x10
    • Bent Arm Barbell Pullover - 45.0x10,45.0x10,55.0x10
    • Barbell Shrug - 95.0x10,115.0x10,135.0x10
    • One-Arm Dumbell Row - 25.0x10,25.0x10,35.0x10
    • One-Arm Dumbell Row - 25.0x10,25.0x10,35.0x10
    • Pullups - 0.0x8,0.0x8,0.0x6
    • Russian Twist - 10.0x10,10.0x10


    Notes
    Didn't want to get moving this morning at all. Slept my normal hours, but just had a hard time rolling off the bed. Even after I got dressed half of me wanted to go back to bed. But fortunately, I've never been one to listen.

    Removed barbell upright rows. They don't feel "right" to me and seem to involved too much on the shoulders. I already hit those relatively hard on Mondays. Need to find a substitute.

    Kept deadlifts low today. My right knee has been aching since Monday so I'm trying not to aggravate it (even thought its aggravating me). Not a sore or strain kind of ache. Just achy. Not sure how else to describe it. Hoping for a run tonight but that might not happen.

    On a positive note: I hit more pullups than I've ever done today. Finally making progress there.

    Wife was making fun of me last night for staring at my legs in the mirror. Just happy to see some muscle and change.

    Pics
    None. Too tired.

    Today's Pump Song


    "Understand nothing was done for me. So I don't plan on stopping at all."
    Just reminds me that nothing in life was handed to me. I work and I work hard for what I've got. My mom instilled good work ethic in me as a kid. Busted her arse working multiple jobs to raise me on her own.
    Last edited by Deviation; 08-03-2011 at 05:55 PM.
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