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  1. #431
    I Am JEFIT Legend Deviation's Avatar
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    07-03-2013, 07-08-2013, 07-10-2013

    07-03-2013
    • Barbell Shoulder Press - Set 1 : 105.0x5
    • Barbell Shoulder Press - Set 1 : 120.0x3
    • Barbell Shoulder Press - Set 1 : 135.0x5
    • Dumbbell Bent Over Delt Raise - Set 1 : 55.0x12
      Set 2 : 55.0x8
      Set 3 : 55.0x8
    • Dumbbell Lateral Raise - Set 1 : 30.0x8
      Set 2 : 25.0x8
      Set 3 : 20.0x12
    • Dumbbell Lying Triceps Extension - Set 1 : 70.0x8
      Set 2 : 70.0x8
      Set 3 : 70.0x10
    • Chin-Up - Set 1 : 0.0x12
      Set 2 : 0.0x10
      Set 3 : 0.0x8
    New PR on military press. Breaking through on some upper body strength finally.


    07-08-2013
    • Barbell Full Squat - Set 1 : 245.0x5
    • Barbell Full Squat - Set 1 : 285.0x5
    • Barbell Full Squat - Set 1 : 320.0x10
    • Barbell Full Squat - Set 1 : 225x5
    • Barbell Good Morning - Set 1 : 225.0x10
    • Barbell Full Squat - Set 1 : 225x5
    • Barbell Good Morning - Set 1 : 225.0x10
    • Barbell Full Squat - Set 1 : 225x5
    • Barbell Good Morning - Set 1 : 225.0x10
    A bit short on time. Seems to be happening a lot lately. So I supersetted the 225 sets of squats and good mornings. Made me sweat.


    07-10-2013
    • Barbell Bench Press - 180.0x5, 205.0x5, 230.0x8
    • Dumbbell Bench Press - 70.0x10, 70.0x10, 70.0x8, 60.0x8, 60.0x7
    • Barbell Bent Over Row - 185.0x10, 185.0x10, 185.0x10, 185.0x10
    • One Arm Dumbbell Preacher Curl - 50.0x8, 50.0x8, 40.0x10
    • ---
    • Barbell Incline Bench Press - 115x12, 115x12, 115x12
    • Triceps Pushdown V-Bar - 45x12, 50x12, 60x12
    • Seated Triceps Press - 50x12, 60x12, 60x12
    • Chest Dip - 0x12, 0x10, 0x10
    • Pull Ups - 0x10, 0x10
    • Push Up - 12, 10, 9
    • Machine Fly - 100x12, 120x12, 150x12
    Really solid work out. Ended up working out twice. Once with my usual routine then later in the evening with some random chest/tricep work.

    The last session was at a gym. It's the first time in a REALLY long time that I've been in a commercial gym. I went with the wife, her friend, and her friend's boyfriend. Since I already did my thing for the day, I just went with what he was doing.

    I used whatever weights he loaded up. I think I surprised him when I took the assistance off the dip machine. For one, I can do dips. And two, that assistance pad thing is awkward as hell. I'm sure it helps people get started, but it seems like a crutch to me.

    Gotta say, it's a little haphazard how some people workout. No plans. They just kinda wing it. I guess I prefer more structure so that I have a way to gauge my progress. Plus he kinda went backwards on the sets. Instead of either the same weight or dropsets he went up in weight. He's still kinda new so I'll chalk it up to that.

    That said, my chest and arms are sore as hell today. Not sure if this is the right gym for me though. There's ALOT of machines. I'm not a machine guy. I like free weights.
    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]

  2. #432
    I Am JEFIT Legend Deviation's Avatar
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    07-12-2013 - Deadlift Day

    • Barbell Deadlift - Set 1 : 255.0x5
    • Barbell Deadlift - Set 1 : 295.0x5
    • Barbell Deadlift - Set 1 : 335.0x5
    • Barbell Deadlift - Set 1 : 225x10
      Set 2 : 225x5
    • Romanian Deadlift - Set 1 : 135.0x10
      Set 2 : 135.0x10
      Set 3 : 135.0x10
    • Barbell Hip Thrust - Set 1 : 135.0x12
      Set 2 : 135.0x12
      Set 3 : 135.0x12
    • Hanging Leg Raise - Set 1 : 10 Laps/Reps
      Set 2 : 10 Laps/Reps
    A bit pressed for time since I had to be into work early. Not real happy with my deadlift sets. I'm not sure if it's general tiredness or the fact that I'm still a little sore & stiff from Wednesday. And barbell hip thrusts are no joke. I was doing just the bar (45lbs), but I upped it to 135. Pretty tough.

    And here's why I've been tired for the past couple weeks.
    [URL="http://www.flickr.com/photos/justin-doles/9260343783/"][/URL]
    [URL="http://www.flickr.com/photos/justin-doles/9260343783/"]Grace - Newfoundland[/URL] by [URL="http://www.flickr.com/people/justin-doles/"]jmdoles[/URL], on Flickr

    This little ball of fur has a bladder the size of a pea. That and the fact that she's a crazy puppy means we're up a few times each night.

    Music for the morning workout
    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]

  3. #433
    I Am JEFIT Legend Deviation's Avatar
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    Wooo

    Been slacking on my log updates but with good reason. Just completed another obstacle course/mud run Saturday with my wife and about 26 others on our team. It was brutal but I had a blast. It rained all night Friday and all day Sunday. Pair that with the Ohio clay and you have a sloppy, hard course.

    This one is called Mud Ninja.





    That first pic is probably my favorite for the simple fact of what a volunteer said. It's called the American Ninja Warrior. There's a springboard that you can use to launch yourself up to the nets. As you can tell, I ended up in the water. I climbed up that rope all the way to the top at which point a volunteer said, "I didn't see that coming". Meaning he thought for sure I'd fall. I love proving people wrong.

    If you've ever thought about doing these, quit thinking and do it! You will challenge yourself mentally and physically in ways the gym cannot.

    It amazes me how much time people spend in the gym, but do nothing to prove themselves. It's great that your physique looks nice and maybe you can lift lots of weight. But have you ever truly challenged yourself? Enter a bodybuilding competition, powerlifting meet, or race. Prove you can use what you've built. You don't have to win. Just by entering you're doing something most people only talk about doing.
    Attached Thumbnails Attached Thumbnails 1072073_4491326060351_428365007_o.jpg   970163_10200417085369904_815178748_n.jpg   998429_10200417068529483_780954749_n.jpg   Muhammad-Ali-He-who-is-not-courageous-enough-to-take-risks-will-accomplish-nothing-in-life..jpg  
    Last edited by Deviation; 07-31-2013 at 11:29 AM.
    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]

  4. #434
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    Rough Start

    What a rough start back. Rather than taking time off after the race, I jumped back in where I left off. Bench day was disappointing. My elbows and shoulders were in so much pain I couldn't even lift the weight off the rack (it was only 230). Even my warm-ups hurt. So I took the remainder of the week off to let my joints rest.

    Started back up this week and completed the bench numbers I missed the week before with relative ease. Deadlifts cause me some issues Wednesday. Not sure if it's lack of sleep or what, but it felt like someone glued the weights to the floor. It was 335 which I've done any times before. So I went back it Thursday after a long warm up session and staring at my form. Made it through all my sets thankfully. Whew...

    This video was pretty helpful in re-analyzing my form. Clearly I had been slacking some and it caught up to me. That's a downside to working out by yourself.


    Quote Originally Posted by Arnold Schwarzenegger
    Anything that I’ve ever attempted I was always willing to fail. You can’t always win, but don’t be afraid of making decisions. You can’t be paralyzed by fear of failure or you will never push yourself. You keep pushing because you believe in yourself and in your vision and you know that it is the right thing to do, success will come.
    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]

  5. #435
    I Am JEFIT Legend Deviation's Avatar
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    Time Out!

    Hey everyone. Hopefully everyone got their grub on during the holidays. I know I did.

    Been out of the gym for about 3-4 months now. Mostly to focus on getting my business ready to roll in 2014. Definitely missing the weights. I've pretty much abandoned any sensible eating along to the way as well. I'm a bit chubbier and certainly less energetic.

    Looking forward to a reboot in 2014. Have a happy new year and I'll see you all soon.
    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]

  6. #436
    I Am JEFIT Legend Deviation's Avatar
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    Hola Amigos!

    Finally back into a groove. 4 days/week lifting heavy and lifting many. Gearing up for mud run season. Can't wait for a break in the nasty cold weather!

    Flat feet SUCK! Over the summer I found out that the pain my feet is actually caused by flat feet. While you wouldn't expect it to cause any issues, it does. It has felt like someone took a hammer to my heels. Even driving hurts. I think this set me back more than anything else. It just hurt to move. I've made some strides by working on my flexibility. Hopefully I can at least reduce the pain a bit more.

    So enough of that whiny stuff. Hopefully everyone has been good while I've been away.
    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]

  7. #437
    I Am JEFIT Legend Deviation's Avatar
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    Looks like this log got a little stale.

    I haven't stopped training. In fact my first meet is coming up in November. It's been a goal of mine for a while and now it's coming to reality. Looking over the first post, I think I've surpassed every one of those goals by a fair amount.

    Hope everyone is still training and having fun.
    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]

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