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  1. #421
    I Am JEFIT Legend Deviation's Avatar
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    10-01-2012 - Upper Body Power Day

    • Barbell Bench Press - 225.0x8,225.0x8,225.0x8
    • Barbell Bent Over Row - 175.0x5,175.0x5,175.0x5
    • Barbell Shoulder Press - 110.0x7,105.0x5,105.0x4
    • Dumbbell Incline Bench Press - 35.0x5,45.0x5,45.0x5
    • Weighted Bench Dip - 14.0x12,14.0x12
    • EZ-Bar Curl - 60.0x10,60.0x10
    • Weighted Pullups - 15.0x12,15.0x12
    NOTES
    Week 1 PHAT - Power Hypertrophy Adaptive Training

    Work
    I set myself up with 225 knowing I suck on bench. Those were a tough 3 sets. But I'm feeling good that I made it through all 3 and hit 8 reps.

    Rows were easy. Probably should've upped the weight. Military press (I use Barbell Shoulder Press to track it) was a struggle. Doesn't help that I meant to start with 105; not 110. Incline bench was super easy at 35 (each db). 45 felt nice though.

    I need to figure out a way to add weight to pullups and dips. I just use a 10ft heavy chain. But I'm going to outgrow that soon.

    Thoughts
    I'm BAAAACK!

    So new month, new routine. I ended up taking the last 5-6 days off. Wednesday I struggled to hit 225x3 on bench after 195x3. At that point I realized that I was fried. Overtraining/overwork set in big time. Rather than half-ass and potentially hurt myself, I stopped. Relaxed the diet, spent less time on the computer at night, and made sure I hit the sack at a reasonable hour. I feel much better as of this morning.

    This morning I tried some new things. No pre-workout. Instead I took some creatine, Aminolast (BCAAs), and some Mio Energy (for the caffeine). Honestly I felt decent during the workout. My stomach was a little off, but that's from festival food over the weekend. I got a little hungry during my first sets, but that went away until the end.

    PHAT is a style from Layne Norton. Most have probably heard of it. If not:
    • [URL]http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html[/URL]
    • [URL]http://www.muscle-base.com/power-hypertrophy-adaptive-training-by-layne-norton/[/URL]
    • [URL]http://www.directlyfitness.com/2012/p-h-a-t-training-layne-nortons-workout-system/[/URL]
    • JEFIT PHAT Routine: [URL]http://www.jefit.com/routines/workout-routine-database.php?id=5068[/URL]
    It's a template where you have the following:
    • DAY 1: Upper Body Power Day
    • DAY 2: Lower Body Power Day
    • DAY 3: REST
    • DAY 4: Back & Shoulders Hypertrophy
    • DAY 5: Lower Body Hypertrophy
    • DAY 6: Chest & Arms Hypertrophy
    • DAY 7: REST
    So I've adapted his examples (see last link above) to free weights since that's what I have (and like). I don't have it all done just yet, but I'll post my rendition soon. My version isn't as intense as his examples (yet). I've still got some adjusting to do. This week is mostly testing what I've got to see what needs "fixed". Plus I may be moving the early AM workout to lunch time. Just have to check the work gym to make sure it has what I need.
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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. #422
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    10-02-2012 - Lower Body Power Day

    • Barbell Deadlift - 315.0x5,315.0x5,315.0x5
    • Barbell Front Squat - 155.0x10,155.0x10,155.0x10
    • Barbell Good Morning - 175.0x10,175.0x10,175.0x10
    • Standing Barbell Calf Raise - 225.0x10,225.0x10,225.0x10
    • Barbell Straight Leg Deadlift - 175.0x8,175.0x8,175.0x8
    NOTES
    Week 1 PHAT - Power Hypertrophy Adaptive Training

    Work
    This seemed like a short day to me when I wrote it up. I was wrong.

    315 isn't heavy for me on deadlifts. But 315x5x3 gets pretty heavy. I was dead by the end of this. I went as heavy as I could AND still get all the reps in.

    Thoughts
    This program isn't a light one. I'm feeling all of Monday's work today. I think I'm sore all over my body which hasn't happened in a long time.You definitely have to eat & sleep. There's no room for slacking. I'm still trying to get enough food in to make sure I'm not wasting any of this work.
    Looking forward to the rest of the week.
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  3. #423
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    I'm baaaaack! Well I never really left I guess.

    From Thanksgiving to the end of December, my workouts changed/slowed. I took some time out and changed to bodyweight only. I found that even though I can lift some heavy weight, I really lacked flexibility/stability. I started looking into gymnastic movements and just focusing that. Surprising what you learn about yourself when you remove all the factors but your own weight.

    Anyhow, I'm back on 5/3/1. I can honestly say it's one of the most enjoyable programs I've done. I'm doing the Triumvirate version with cardio/conditioning. I've got it spread across 3 days/wk with 50 minutes each day max. So far, I'm pretty happy with my lifts. I started light intentionally and my form has been spot on. Monday will be a double feature since I have to for military press and squat into the same day.

    All that said, I think I'm approaching a lull in my training. Our second son is due to make his appearance this Wednesday (hence squat & press day). To add to that, my friend and I just started a new business. For now, it's in addition to our day jobs. Oh and I signed up for my first mud run of the year in July ([url]www.mudninja.com[/url]). First of many I'm sure.

    So I may be a little lax in my logging...
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  4. #424
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    Still trucking along. Ended repeating the last mesocycle since I had some time out. Starting light as usual and working back up there.

    Hit 365 on my deadlift yesterday which is where I was when I stopped 5/3/1 some months back. Working my way up there using a 3 day a week plan. Works great for getting the workouts in and still having a life. Combining 5/3/1 weight training with assistance work, body weight exercises, and light cardio (until I get some new kicks). Today is press day. Can't wait to get out there and kill it.

    Found a new place to grab some protein from: [url]www.proteinfactory.com[/url] Pretty cool site. You can blend virtually any kind of protein and flavors. Bought some soy isolate (oh no I'm gonna get man boobs!) with chocolate flavor (no sweetners). By itself, it tastes like nothing. It literally has no determinable taste. So I mix it with Nesquick (chocolate) to add flavor and carbs since its post workout.

    Until next time!

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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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  5. #425
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    Hit 135 today on my military press! That's been a sticking point for me. Felt great to finally increase it.
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  6. #426
    I Am JEFIT Legend Deviation's Avatar
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    I've been grinding away at this lifting thing by myself since day one. It's, I think, tougher to some degree to keep yourself rolling along. You don't have a trainer or training partner keeping you going. You've got to dig a little deeper and be committed. Couple this with having a growing family, 2 jobs + a new business and things get crazy.

    Over the past month I've received several positive comments. I'm a pretty humble guy and I don't flaunt things at all. I don't consider myself to be some sort of pinnacle of health (I'm not one of the "ripped 160lb guys"). I just do my thing and do it consistently. It's comments like these that seem to give me an extra boost of motivation. Sometimes right when I need it.

    I've managed to set new PRs almost every session this past couple weeks. Whether its # of reps or weight. I either attempt to set them on accessory work or the main lifts. I've even managed to help get some others into strength training by showing them how simple it can be. Almost anyone can free up an hour three times a week. There's really no valid excuse not to. Now if I can just get them to stick with it.

    I may get back into posting logs again. We'll see. Time is something I don't seem have a lot of lately.

    Love this song. Gets me going each time when I walk to the gym.
    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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  7. #427
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    06-25-2013 - Press Day

    • Barbell Shoulder Press - 100.0x3,115.0x3,130.0x5
    • Dumbbell Bent Over Delt Raise - 55.0x8,55.0x8,55.0x8
    • Dumbbell Lateral Raise - 30.0x8,25.0x8,20.0x11
    • Dumbbell Lying Triceps Extension - 70.0x8,70.0x8,70.0x8
    • Barbell Shrug - 315.0x8,315.0x8,315.0x8,135x20
    • Chin-Up - 0.0x12,0.0x12,0.0x12
    New PR (rep-wise) and I'm looking forward to next week.

    Ran a 5k over the weekend. First of the year for me and the first EVER for my wife. Had a great time even though I'm sure she cussed me out at one point during the run. That aside, she completed it. Looking to get 2-3 more in before my mud run this year at the end of July.
    Last edited by Deviation; 06-26-2013 at 04:41 PM.
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  8. #428
    I Am JEFIT Legend Deviation's Avatar
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    The 5k was for the local food pantries. So yeah a good cause.

    Quote Originally Posted by Robertrogo View Post
    With this be your first mud run or have you done one before Justin?
    No. This will be my second. This one is Mud Ninja: [URL]http://www.mudninja.com/[/URL] I've not run this before.

    /*rant*/
    Best advice I can give anyone thinking about running a race: sign the f- up and do it! Anyone can do a 5k. You don't have to be some sort of elite athlete. I'm certainly not. In fact, I hadn't ran for over 2 months. I see quite a few people on the facebooks and in real life that "say" they want to run a 5k, but they never do anything. There's probably a 100 5k's between now and the end of July.
    /*end rant*/
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  9. #429
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    06-26-2013 - Squat Day

    • Barbell Full Squat - 275.0x5
    • Barbell Full Squat - 315.0x3
    • Barbell Full Squat - 350.0x5
    • Barbell Full Squat - 225x10, 135x15
    • Barbell Good Morning - 225.0x10, 225.0x10, 225.0x10
    • Dumbbell Walking Lunges - 60.0x10, 60.0x10, 60.0x10
    I was dead tired this morning, but I still went at it. Cranked up the music and hit the weights. The plus side to being the only guy here at 5:30am is that I can yell and get myself fired up without pissing anyone off.

    I wasn't thrilled with the depth I got on 350x5 nor the reps so I enacted the "bonus" squats (ones in blue). I do that on my main lifts if either I'm having a great day & have extra time OR I don't like the sets I just put in. It's a mental thing. 350x5 is disappointing for sure. I'm capable of much more.

    I'm assuming the tiredness was due to the late night at work and the fact that I barely hit 2000 calories. I didn't realize I ate so little until that night. I haven't been strictly tracking calories lately. It's probably time to get back on that.

    Love the way he describes the different sports. Gets me fired up.
    Last edited by Deviation; 06-26-2013 at 05:09 PM.
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  10. #430
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    06-28-2013 - Bench Day & 07-01-2013 - Deadlift Day

    06-28-2013 - Bench Day
    • Barbell Bench Press - 200.0x5
    • Barbell Bench Press - 230.0x3
    • Barbell Bench Press - 255.0x4
    • Barbell Bench Press - 225x3, 135x15
    • One Arm Dumbbell - 90.0x8, 90.0x8, 60.0x15
    • One Arm Dumbbell Preacher Curl - 50.0x8, 40.0x8, 30.0x12
    Got a late start so things got shortened. Not a bad day on bench. Bench has always been my achilles heel. 255x4 felt really good and solid. Added a few bonus sets for good measure.


    07-01-2013 - Deadlift Day
    • Barbell Deadlift - 285.0x5
    • Barbell Deadlift - 315.0x3
    • Barbell Deadlift - 365.0x4
    • Barbell Deadlift - 345x1, 315x5
    • Barbell Front Squat - 135.0x8, 135.0x8, 135.0x8
    • Hanging Leg Raise - 10,10
    Good day on deadlifts. 365 had been a sticking point for me for a while. Not sure why. Fixed that issue today. Again a bit late getting in so things got shortened.

    I seem to have tweaked my lower back some. Guess I got a little too amped for deadlifts. Hopefully a little ibuprofen and ice will fix it up tonight. I also seem to have gotten a bit hoarse. I was yelling a bit this morning. Gotta love deadlift day...

    On another note, has anyone tried those Under Armour ArmourBite mouthpieces? I've been thinking about getting one. I tend to clench my jaw on some lifts (not hard) and I thought it might help.
    [URL="http://www.underarmour.com/shop/us/en/ua-armourbite-mouthpiece/pid1246642-790"]http://www.underarmour.com/shop/us/en/ua-armourbite-mouthpiece/pid1246642-790
    [/URL]
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