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  1. #41
    More Experienced than a Senior mrwright's Avatar
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    As an alternative to upright row try incline bench pull, similar kind of movement just your supported at an angle so it's more focused on your back, and an exercise i really enjoy!

  2. #42
    I Am JEFIT Legend Deviation's Avatar
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    08-04-2011 - Run

    2.90mi, 35:55, 12:22/mi, 190ft climb, 161BPM avg. heart rate (max 184BPM)
    Run Log -> [url]http://runkeeper.com/user/justindoles/activity/46290344[/url]

    Notes
    Not a bad run, but not stellar. Had to stop a few times for traffic. Had some weird cramp in my lower gut area that really hampered my run near the end.

    On the plus side, my knee felt fine during and after the run. Some guy hummed the Rocky theme as I passed him on the sidewalk. Not sure if he meant to be funny, but I laughed. Also got checked out by a young lady in a convertible. Married, but hey I'll take the attention.

    New Stuff
    New shoes finally! Tried on Vibrams, Nike Free Run, and Saucony ProGrid Kinvara. Vibrams were nice. Free Run had a higher arch than I like, but wow were they light. The Saucony Kinvara was a perfect fit. Lightweight, mesh, and a lower heel.

    Made for a great, forefoot/mid-foot strike run. Huge difference from my Mizuno Wave.

    Pics
    New kicks
    Last edited by Deviation; 08-05-2011 at 02:09 AM.
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  3. #43
    I Am JEFIT Legend Deviation's Avatar
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    08-05-2011 - Chest, Biceps, Triceps, Forearms

    Nothing like a new PR on one of the big three to set the mood for the rest of the day!
    • Barbell Bench Press - 155.0x8,175.0x8,205.0x8 [new PR; 1RM 260]
    • Dumbbell Incline Fly - 25.0x10,25.0x10,25.0x10,25.0x10
    • Alternate Hammer Curl - 15.0x10,25.0x10,25.0x10
    • Straight Arm Push Down - 25.0x10,25.0x10,45.0x10 [new PR; 1RM 60]
    • Triceps Pushdown - Rope - 25.0x10,35.0x10,35.0x10
    • Standing Cable Reverse Wrist Curl - 25.0x10,35.0x10,45.0x10
    • Standing Cable Wrist Curl (behind back) - 35.0x10,45.0x10,45.0x10
    • Push Up - 0.0x15,0.0x15,0.0x15


    Notes
    New PR on bench! It was tough on the last rep, but I threw everything I had into it. Got extremely pumped after that and killed the rest of the workout. Still on that high. New PR on straight arm push downs. My triceps were burning at the end of today's workout. Still managed to knock out 3 sets of pushups.

    New Stuff
    Picked up some new protein last night. I know you're waiting to hear what flavor of ON Gold Standard Whey I picked up...but it wasn't ON. Picked up Dymatize Cafe Mocha. Stats are very comparable and its the same price. I was complaining to the manager at Vitamin Shoppe about them not carrying ON's Mocha Cappucino. So he steered me towards this one and promised I'd love it (he uses it). Gotta say, it's tasty! More coffee taste than the ON flavor. Might be a keeper.

    Pics

    Eh what can I say. I was in a goofy mood.

    Today's Pump Song
    This is the live version. Gives a taste of what they're like in concert. They are AWESOME live. I love the title of their first album: Satisfaction is the Death of Desire. Pretty much sums up my philosophy.
    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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  4. #44
    I Am JEFIT Legend Deviation's Avatar
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    08-06-2011 - Abs

    • Decline Oblique Crunch - 0.0x10,0.0x10,0.0x10,0.0x10
    • Dumbbell Side Bend - 25.0x15,25.0x15,25.0x15,25.0x15
    • Dumbbell Side Bend - 25.0x15,25.0x15,25.0x15,25.0x15
    • Exercise Ball Crunch - 0.0x20,0.0x20,0.0x20,0.0x20
    • Reverse Crunch - 0.0x10,0.0x10,0.0x10,0.0x10
    Notes
    Got home at 4am. Woke up at 8:30am. Went to help rescue a dog my mom & step dad found. Not sure how I always get involved with dog rescue/finding.

    Went to the zoo later with the fam and walked around in the heat for an hour or so. About 1.4 miles total. Came home tired as heck and decided to work the abs.

    Gotta say, this was a cake workout. Not sure if it's that my abs are stronger than the last time I tried or what. Ripped through it in about 30 mins.

    Polished it all off with a chicken burrito bowl from Chipotle. Chicken, pinto beans, rice, tomato salsa, cheese. Yum.
    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. #45
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Robertrogo View Post
    I saw that picture of the chow mix that you found, I have a chow-chow myself and that dog look pretty happy to be rescued by you guys and nice of you all to do. Even though sometimes you don't want to get hooked into it or don't know how you got into it all, its always nice to help an animal in need because all dogs want is love.
    Well I was off on the breed. It was an Akita. His owner showed up so it turned out really great.

    Well it does seem like you cranked out your ab session extremely quickly and it shows that your abs are getting stronger and more into shape with your core. More strength in your core allows for more repetitions and to be able to get your session done faster. The one thing I hate is having to re-strengthen your abs and gain more endurance, abs are the most tedious workout of all besides doing cardio but the payoff in the end is what is worth it.
    The abs might be stronger, but they still need that protective layer of chub removed. LOL

    Mmmmm Chipotle....just delicious all around and protein ahoy!
    It's really not all that bad for ya as long as you omit sour cream & gauc. But as some would say, if it fits in your macros.

    How long do you usually take for your rest sessions between each set? Have you tried decline sit ups while holding an exercise ball? That really tests the limits of your abdominals and how much strength you have built there.
    Typically 30 seconds of rest for ab work (others are longer). I haven't tried the exercise ball one. May give it a shot since I'm going to "require" abs in my latest routine rendition. Previously I kind of just did them whenever it was convenient.

    I've been contemplating signing up for the MusclePharm/bb.com $10k Live Shredded contest: [URL]http://www.bodybuilding.com/fun/mp-live-shredded-transformation-challenge.html[/URL] Just have to convince myself...
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  6. #46
    I Am JEFIT Legend Deviation's Avatar
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    08-08-2011 - Legs & Shoulders

    • Barbell Full Squat - 165.0x8,185.0x8,225.0x8 [new PR; 1RM 285]
    • Barbell Good Morning - 65.0x10,85.0x10,95.0x10,95.0x10
    • Barbell Lunge - 65.0x10,85.0x10,85.0x10 [new PR; 1RM 113; only 2nd time]
    • Standing Barbell Calf Raise - 95.0x20,95.0x20,95.0x20,95.0x20
    • Dumbbell Rear Delt Fly - 5.0x10,5.0x10,15.0x10
    • Dumbbell Arnold Press - 15.0x10,15.0x10,15.0x10
    • Dumbbell Front Raise - 5.0x10,5.0x10,5.0x10
    • Dumbbell Lateral Raise - 5.0x10,5.0x10,5.0x10
    Notes
    Woke up yesterday thinking I'd try for a new PR today. Woke up this morning and knew I'd have a new PR for today. Did a light warmup 95x10 followed by two working sets. Loaded up the plates on each side; 45-35-10. Locked them in place with the collar. Placed my hands into position, locked them into place with a death grip. Took a deep breath, and placed the bar over my back. Unracked the weight and stepped back. Right foot, left foot, set stance. Dropped to the floor and back. By the time I hit the 7th rep, I was giving it all I had. I was determined to hit a full 8 reps so I paused at the top of the 7th took a couple breaths and dropped to the floor and powered my way to the top. Racked the weight. Threw my arms up int he air in victory, then promptly fell to the floor.

    Gotta say, foam padding on the floor was a great idea. That's the first time I've pushed myself that hard. Needless to say, those of you that listed grunting as a pet peave would have been pissed this morning. I don't do regular squats. All of mine are ATG style (called Full Squats on here).

    Everything went good afterwards. No complaints other than I need more plates. So guess I'll be scouring Craigslist.

    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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  7. #47
    I Am JEFIT Legend Deviation's Avatar
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    08-08-2011 - Run

    2.09mi, 25:36, 12:16/mi, 150ft climb, ?BPM avg. heart rate (max ?BPM)
    Run Log -> [URL]http://runkeeper.com/user/justindoles/activity/46838190[/URL]

    Notes
    Typical Monday evening run. A little rushed since I had things to get done. Dang responsibilities getting in the way again. Wish I could have made it a longer run.

    Legs in the morning make for an extra burn during the run. Getting a bit accustomed to it though.
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  8. #48
    I Am JEFIT Legend Deviation's Avatar
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    08-10-2011 - Back

    • Barbell Deadlift - 155.0x8,185.0x8,225.0x8 [new PR; 1RM 285]
    • Barbell Bent Over Row - 95.0x10,95.0x10,95.0x10,95.0x10
    • Bent Arm Barbell Pullover - 45.0x10,45.0x10,45.0x10
    • Barbell Shrug - 95.0x10,115.0x10,135.0x10
    • One-Arm Dumbell Row - 35.0x10,35.0x10,45.0x10 [new PR; 1RM 60]
    • One-Arm Dumbell Row - 35.0x10,35.0x10,45.0x10 ["", ""]
    • Pullups - 0.0x8,0.0x5,0.0x3
    • Russian Twist - 10.0x10,10.0x10
    Notes
    Woke up in a "mood" and took out some aggression on the weights. New PR on deadlift and one arm rows. With deadlifts at 8 reps, I could probably pull higher numbers with less reps. Honestly I think I was happier with one arm rows today than deadlifts. That's mostly because that mind muscle connection was spot on today with them. There was some serious connection happening and I'm going to feel that later. Not to discount my deadlifts at all.

    And calluses, yeah those got ripped off today. My hands got so sweaty on the DL I was having a hard time keeping grip. Not sure at what point you use chalk. Guess its the point where you hands sweat and you can't keep a grip on the bar. LOL

    Switched back to Muscle Pharm Assualt this morning (have some left over). Mostly because I'll be posting a review of ON Amino Energy and I needed a "refresher" on what Assault felt like. Wow is it different. Those that don't like that tingling feeling will want to avoid it. Holy cow that tingly/itchy feeling was in full effect!

    Guess I'll be switching back to ON Gold Standard Whey. I've been bloated since I switched to Dymatize Elite. I can't think of any other changes recently. It's noticeable too. The wife pointed that out to me last night.

    On a slightly different note, there was a new Terry Crews workout posted on bb.com. Back workout specifically. [URL]http://www.bodybuilding.com/fun/get-mile-wide-with-terry-crews-cobra-back-workout.html[/URL] One of my favorite actors/athletes. Mostly due to the fact that he busted his arse to get where he is. Love that.

    Today's Pump Song

    Whatever happened to these guys? Had some good music.

    EDIT:
    Found 'em

    Not bad stuff. May have to dig up more.
    Last edited by Deviation; 08-10-2011 at 12:29 PM.
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  9. #49
    I Am JEFIT Legend Deviation's Avatar
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    08-11-2011 - Run

    New PRs aren't just for weightlifting...

    5.77mi, 01:05:04, 11:17/mi, 309ft climb, 164BPM avg. heart rate (max 180BPM)
    Run Log -> [URL]http://runkeeper.com/user/justindoles/activity/47287296[/URL]

    Notes
    What a run! This was by far the longest distance I've run. Also the most climb (incline). I also maintained a pretty decent pace. No side splits either. Burned over 1200 calories based on average rate.

    I watched my heart rate like a hawk on this one. Tried to keep it between 155-168 during the whole run. Had to throttle myself back a few times. I think that was a huge help for this run.

    Also, NO preworkout supplements. Went "old school" on this one. No protein. No preworkout juice. No food. Only thing I took was Gatorade G series 01 Prime. I've used this in the past before runs. Basically carbs + B vitamins. [URL="http://www.gatorade.com/default.aspx#product?s=prime"]http://www.gatorade.com/default.aspx#product?s=prime
    [/URL]
    No stomach cramps. No side splits. Honestly, I think I could've kept going. It's only when I slowed down or stopped that I felt the run start to catch up to my legs. Took the chance and succeeded.

    Pics
    I found a bike path and ended up running along that. LOL How sad is it that I've lived here for over 3 years and had no idea there was a bike path. Did I mention its in the middle of a corn field?
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  10. #50
    More Experienced than a Senior mrwright's Avatar
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    Doing good! Close to a half marathon distance aswell i believe!
    Also just noticed your log has close to 3000 views!!! Youll become famous at this rate haha
    E N G L A N D!

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