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curt_james
01-17-09, 10:42 pm
Friday, January 16, 2009

30:00 treadmill 3.5 speed .5 incline

Leg extensions 140 x 14, 180 x 12, 207.5 x 12, 12
Leg curls 120 x 14, 147.5 x 10, 10, 10

Leg Press supersetted with SLDL on Smith machine:
LP 6 plates x 20, 20, 8 plates x 15, 15
SLDL two 25# plates x 12, four 25# plates x 10, six 25# plates x 10, 10

Triceps pushdowns (2 pulley) 120 x 15, 130 x 10, 140 x 6
Universal triceps machine 8 plates x 12, 12 p x 10, 12 p x 7, 13 p x 5
CGBP 115 x 8, 6, 6

Crunches bodyweight x 20, 20, 20
Knee raises bodyweight x 15, 15, 15
Nautilus ab machine 100# x 25, 25, 25

curt_james
01-24-09, 12:48 pm
Rotator cuff, In: 5# x 15, 8# x 20, 10# x 20, 20
RC Out: 10# x 12, 15, 15, 15
Incline dumbbell benches 40's x 12, 12, 12
Pec deck 70# x 10, 10, 10
Seated cable rows 70 x 12, 12, 12
Pull downs 80 x 12, 100 x 10, 120 x 10
Dumbbell curls 20's x 15, 15, 15
Shrugs 40's x 12, 12, 12
Calves 215 x 50, 50, 35

curt_james
01-24-09, 12:49 pm
50:00 treadmill 3.5 speed 0.5 incline

Nautilus abs 100# x 25, 25, 25
Triceps pushdowns (2 pulley) 90 x 12, 100 x 12, 110 x 12, 120 x 12, 130 x 12
Universal triceps 8 plates x 15, 10 p x 12, 12, 11 p x 10
CGBP 115 x 8, 8, 7
Leg extensions 100# x 20, 150 x 12, 180 x 12, 207.5 x 12, 12
Knee raises bodyweight x 20, 20, 20
Leg curls 80 x 12, 100 x 15, 120 x 12, 12, 140 x 10
Leg press 4 plates x 15, 6 p x 15, 8 p x 15, 10 p x 10, 10
Crunch bodyweight x 20, 20, 20

curt_james
01-27-09, 10:37 pm
Rotator, in 10# x 15, 20# x 20, 20
out 10# 15, 15, 15
Incline db bench 40's x 10, 45's x 10, 50's x 10, 55's x 8, 60's x 5, 65's x 2
Pec deck 70# x 10, 85# x 10, 10, 10, 10, 10
Seated cable rows 70 x 10, 115 x 10, 145 x 8, 8, 160 x 6, 6
Pulldowns 100 x 10, 10, 115 x 8, 6, 6, 100 x 8
Shrugs 50's for six sets of 10

curt_james
01-28-09, 10:58 pm
Leg press 4 plates x 15, 6 p x 15, 15, 8 p x 12, 12, 10 p x 10, 10
CGBP 115 x 10, 8, 8, 7

curt_james
01-31-09, 6:27 pm
Rotator in 10# x 20
Rotator out 10# x 20
Incline dumbbell benches 50's x 10, 55's x 8, 60's x 6, 65's x 4, (drop set of 70's x 2, 60's x 2, 50's x 4)
Pec deck 85# x five sets of 10
Seated cable rows 145 x 8, 8, 160 x 8, 175 x 6, 6
Pulldowns 115 x 8, 130 x 8, 145 x 8, 160 x 8, 8
Smith machine shrugs 140 x 12, 160 x 10, 180 x 10, 200 x 10, 10 (weight plates plus 15# for Smith bar)
Rotator in 20# x 12, 30# x 12, 12
Rotator out 10# x 12, 20# x 12, 12

curt_james
02-08-09, 4:13 am
Leg press 6 plates x 20, 20, 8 p x 15, 15, 10 p x 10, 8
Leg extensions 150 x 12, 180 x 12, 207.5 x 10, 10, 10
Leg curls 120 x 15, 140 x 10, 10, 147.5 x 10, 10
CGBP 125 x 6, 6, 6
Universal triceps 8 plates x 15, 10 p x 12, 11 p x 12
Knee raises bodyweight x 20, 20, 20
Crunches bodyweight x 25, 25, 25

curt_james
02-08-09, 4:18 am
Incline dumbbell bench presses 55's x 8, 60's x 6, 6, 65's x 5,
Incline db bench drop-set of
70's x 1
60's x 3
50's x 3

Pec deck 100# x 10, 8, 8, 8, 6
Seated cable rows 145 x 10, 10, 10, 160 x 8, 8
Pulldowns 115 x 8, 8, 8, 8, 8

Pizzalamp
02-08-09, 11:45 am
thats good u began a journey! good work in here. im subbd.

curt_james
02-12-09, 1:47 am
thats good u began a journey! good work in here. im subbd.

Thank you!

curt_james
02-12-09, 1:47 am
45:00 treadmill 3.5 speed and .5 incline

Leg press 6 plates x 20, 20, 8 p x 15, 15, 10 p x 12, 12, 10 p + 50# x 6
Leg extensions 180 x 12, 207.5 x 12, 12, 12
Leg curls 140 x 12, 147.5 x 10, 10, 10
CGBP 125 x 7, 7, 6
Universal triceps machine 8 plates x 15, 15, 10 p x 12
Crunches bodyweight x 25, 25, 25
Knee raises b.w. x 20, 20, 20
Nautilus abs 100# x 25, 25, 25

The Epidemic
02-12-09, 3:51 am
holy shit... hey curt.

curt_james
02-14-09, 4:22 am
holy shit... hey curt.

Hey, what's going on, bro? Good to see you here!

curt_james
02-14-09, 4:22 am
Rotator work
In 10# 2 x 20, Out 10# 2 x 15
Incline dumbbell benches 50's x 10, 55's x 8, 60's x 6, 65's x 4, (drop set - 70's x 1, 60's x 3, 55's x 1, 40's x 6)
Pec deck 100# x 10, 10, 8
Pulldowns 115 x 10, 130 x 8, 145 x 8, 160 x 8, (drop set 160 x 5, 145 x 3, 130 x 3, 115 x 4)

D'OH! I was supposed to do shrugs but forgot. Note to self: Wtf!

Rotator work
In 15# x 15, 15
Out 10# x 12, 10

curt_james
02-14-09, 10:37 pm
40:00 treadmill, 3.5 speed, 1.0 incline

Several sets of light dumbbell laterals, db front raises, db curls, kickbacks, triceps pushdowns for fun.

Hyperextensions, bodyweight 2 x 12

curt_james
02-15-09, 5:14 pm
40:00 treadmill, 3.5 speed, 1.0 incline

curt_james
02-17-09, 9:59 pm
Crunches bodyweight 3 x 25
Leg presses (Icarian) 2 plates x 25, 4 p x 20, 6 p x 20, 8 p x 15, 10 p x 10, 8
Leg curls 40# x 8, 80 x 8, 110 x 8, 8, 130 x 8, 8
Close-grip benches 125 x 8, 7, 7

curt_james
02-17-09, 10:01 pm
Bike 25:00 level 11
Treadmill 20:00 spd 3.5, incline 1.0

45:00

(Lookitdat! I can add!)

Pizzalamp
02-17-09, 10:04 pm
Rotator work
In 10# 2 x 20, Out 10# 2 x 15
Incline dumbbell benches 50's x 10, 55's x 8, 60's x 6, 65's x 4, (drop set - 70's x 1, 60's x 3, 55's x 1, 40's x 6)
Pec deck 100# x 10, 10, 8
Pulldowns 115 x 10, 130 x 8, 145 x 8, 160 x 8, (drop set 160 x 5, 145 x 3, 130 x 3, 115 x 4)

D'OH! I was supposed to do shrugs but forgot. Note to self: Wtf!

Rotator work
In 15# x 15, 15
Out 10# x 12, 10

solid work curt
i like how u start w/ the rotator work-so important

curt_james
02-19-09, 12:27 am
solid work curt
i like how u start w/ the rotator work-so important

Thank you. I ended with rotator work this workout. Someone said that beginning with rotator work will fatigue the area, so I thought I'd give his advice a shot.

Appreciate the good word.

Incline dumbbell benches 30's x 15, 45's x 12, 50's x 10, 10, 55's x 8, 7, 50's x 7, 8
Pec deck 90# x 15, 100 x 10, 12, 10
Seated cable rows 100# x 12, 110 x 12, 120 x 12, 12
Pulldowns 100# x 12, 12, 110 x 10, 120 x 10, 10, 10, 130 x 10, 10
Shrugs 135# x 12, 12, 185 x 10, 10, 205 x 8, 8, 8, 4, 185 x 8, 8, 8, 8
Seated calf raises 2 plates x 15, 20, 20, 20
Free Motion toe press 300# x 40, 40, 340 x 40, 40, 380 x 40, 40, 400 x 40, 40
Rotator work, in 10# x 20, 20, 20
Rotator work, out 10# 10, 10, 10

curt_james
02-19-09, 9:04 pm
20:00 bike @ level 12
30:00 treadmill @ 3.5 speed and 1.0 incline

50:00 total

The Epidemic
02-19-09, 9:18 pm
check out my pics on my l0g

curt_james
02-21-09, 12:05 am
check out my pics on my l0g

Hey, thanks! Will do. :)

curt_james
02-21-09, 12:06 am
15:00 treadmill @ 3.5 speed, 1.0 incline
10:00 Star Trac bike @ level 10
40-degree leg press 2 plates x 25, 2 plates per side x 20, 20, 20, 3 PPS x 20, 15, 4 PPS x 12, 12, 12, 5 PPS x 10, 10, 8
Leg curls 40# x 20, 70 x 20, 80 x 20, 20, 90 x 20, 100 x 20, 110 x 20, 120 x 15, 130 x 15, 140 x 10
Close-grip benches 125 x 8, 8, 8, 7
Universal triceps 9 plates x 12, 10 p x 10, 11 p x 8, 12 p x 8
Knee raises bodyweight 3 x 25
Crunches bodyweight 3 x 25
20:00 Treadmill @ 4.0 speed and 2.0 incline

Total cardio: 45:00

Pizzalamp
02-21-09, 11:05 pm
i would do the rotator cuff stuff before your upper body work and a bit during and after s everything stays warmed up

curt_james
02-21-09, 11:31 pm
i would do the rotator cuff stuff before your upper body work and a bit during and after s everything stays warmed up

That's what I was initially advised. Rotator before as a warmup and then others said, no, rotator after so those tiny muscles are not fatigued for your work sets.

A journal is useful but then you get conflicting recommendations from friends. Bah!

I appreciate your advice. Maybe I'll alternate to keep both camps happy. lol

curt_james
02-21-09, 11:31 pm
40:00 treadmill @ 3.5 speed and 1.0 incline

Pizzalamp
02-21-09, 11:46 pm
That's what I was initially advised. Rotator before as a warmup and then others said, no, rotator after so those tiny muscles are not fatigued for your work sets.

A journal is useful but then you get conflicting recommendations from friends. Bah!

I appreciate your advice. Maybe I'll alternate to keep both camps happy. lol

u want those tiny muscles warmed up for your work to prevent injury...and 5 mins of rotator cuff warm up will not rob your msucles of any strength for your lifting

good luck

curt_james
03-02-09, 8:19 pm
Treadmill 3.5 speed @ 2.0 incline x 55:00
Incline dumbbell benches 35's x 12, 40's x 10, 45's x 8, 50's x 8
Pec deck 70# x 12, 12, 10
Body Master chest press (seated bench) 50# x 8, 80# x 8, 8
Strive seated press (delts) 50# x 12, 70 x 10, 75 x 8
Dumbbell curls 25's x 10, 30's x 10, 35's x 10
Universal back extension 9 plates x 15, 11 p x 15, 13 p x 12

curt_james
03-02-09, 8:40 pm
u want those tiny muscles warmed up for your work to prevent injury...and 5 mins of rotator cuff warm up will not rob your msucles of any strength for your lifting

good luck

I was an idiot and didn't do my rotator warm-ups.

Must agree that I don't see how five minutes of cuff work could ruin my compounds. Will incorporate in the future. Uh, the future being Wednesday's workout! :D Thanks again, Pizzalamp!

Pizzalamp
03-03-09, 11:07 pm
I was an idiot and didn't do my rotator warm-ups.

Must agree that I don't see how five minutes of cuff work could ruin my compounds. Will incorporate in the future. Uh, the future being Wednesday's workout! :D Thanks again, Pizzalamp!

no prob curt:)

curt_james
03-04-09, 8:43 pm
50:00 treadmill, 2.0 incline, 3.5 speed
Nautilus ab machine 80# x 35, 100# x 30, 30
Body Master leg press 175# x 20, 235 x 20, 265 x 20, 305 x 20
BM leg curls 90# x 20, 110 x 20, 20, 140 x 10, 10
Calves 215 x 40, 40, 40, 40
BM leg extensions 130# x 20, 160 x 10, 200 x 10, 10
Crunch, bodyweight x 30, 30, 30
Kneeraise, bodyweight x 20, 20, 20
Universal back extensions 10 plates x 20, 20, 20

http://body-masters.com/ (http://body-masters.com/)

curt_james
03-07-09, 7:47 pm
30:00 treadmill @ 3.5 speed, 2.0 incline
Nautilus abs 100# x 20, 20, 20
Arc Trainer 10:00 @ 23 level
Rotator work, in and out, 10# x 3 sets of 15
Pulldowns 100# x 10, 115 x 10, 130 x 10, 10
Assisted pullup -55# x 5, -85 x 8
Dumbbell rows 50's x 10, 10
Shrugs 135 x 15, 15, 225 x 10, 10, 185 x 10, 10
Universal triceps 9 plates x 12, 10 p x 12, 11 p x 10
Close-grip bench presses 95# x 3 sets of 10
30:00 treadmill @ 3.5 speed, 2.0 incline

Total cardio 70:00

curt_james
03-10-09, 7:21 pm
30:00 treadmill, 3.5 speed, 2.0 incline
Rotator in and out for 3 sets of 15
Incline dumbbell bench 45's x 12, 50's x 10, 55's x 10, 60's x 5
Pec deck 70# for 3 sets of 10
Body Master bench 80# x 12, 12, 12
Strive seated press 75# x 10, 10, 9
Dumbbell laterals 15's x 10, 10, 10
Alternating dumbbell curls 35's x 10, 40's x 10, 10
Universal lower back machine 9 plates x 15, 11 p x 15, 13 p x 15

Pizzalamp
03-11-09, 10:30 pm
good workouts curt

curt_james
03-14-09, 4:13 am
30:00 treadmill @ 3.5 speed and 2.0 incline
Body Master leg press 190 x 20, 205 x 20, 305 x 20, 20, 10
BM leg curl 110 x 20, 140 x 10, 10
Calves 215 x 40, 40, 40, 40
Full squat bar x 12, 95 x 12, 115 x 8, 8
Crunch bodyweight 3 x 20
Knee raise bodyweight 3 x 20
Back extension 10 plates 3 x 20

curt_james
03-14-09, 4:14 am
good workouts curt

Thanks. I hope your weekend is going great, man.

curt_james
03-14-09, 4:37 pm
Crunch bodyweight 3 x 20
Rotator in/out 10# for 3 x 15 each
Pulldowns 100 x 10, 120 x 10, 140 x 8, 7
Assisted pull ups -60 x 10, drop set of -50 x 4 and -70 x 5
Dumbbell rows 50's x 10, 55's x 10
Shrugs 135 x 15, 15, 205 x 10, 10, 10, 10
CGBP 115 x 9, 9, 125 x 4, 6
Pushdowns 40# x 12, 45 x 12, 50 x 15, 55 x 10, 60 x 8, 65 x 8

curt_james
03-17-09, 9:40 pm
42:00 treadmill 3.5 speed, 2.0 incline
13:00 Arc trainer level 23

Universal lower back 11 plates 3 x 15
Rotator in/out 10# 3 x 15
Incline dumbbell benches 45's x 12, 55's x 10, 60's x 7, 6
Pec deck 85# x 10, 10, 10
Bodymaster bench 80# x 10, 10, 10
Strive seated press 80# x 8, 6, 6
Dumbbell laterals 15's x 10, 10, 10
Alternate dumbbell curls 35's x 10, 10, 10

Toney Freeman did an interview somewhere recently and said that fully pronating and supinating really helped heal his arms or ease any pain in the biceps or forearms related to his curls.

http://img.photobucket.com/albums/v108/curt_james/Rx/adbc.gif

That animated gif shows a portion of the movement. Doing them the way they were described by Freeman, I rotate my wrist at the bottom of the movement so my palms are facing the wall behind me.

Can anyone picture that? It's just turning your hands a bit more, but according to Freeman it works the muscles that are missed if you don't.

curt_james
03-19-09, 8:33 pm
Nautilus abs machine 100# x 20, 20, 20

50:00 Arc trainer 24 level

Body Master leg press 190 x 20, 205 x 20, 305 x 20, 20, 20
Leg curl 110 x 20, 140 x 10, 10
Body Master calves 215 x 40, 40, 40, 40
Full squat empty bar x 12, 95# x 12, 115 x 8, 8, 135 x 8
Knee raises bodyweight x 20, 20, 20
Back extensions 10 plates x 20, 20, 20

Pizzalamp
03-19-09, 8:44 pm
good workouts curt
im gonna try those curls next week

curt_james
03-22-09, 10:44 pm
Arc trainer 40:00 level 23
Nautilus abs 100# 3 x 20
Rotator in/out 10# 3 x 15
Pulldowns 120 x 10, 145 x 8, 8
Assisted pullups -70 x 6, -85 x 8
DB rows 55's x 8, 12
Shrugs 135 x 15, 15, 205 x 10, 185 x 8
CGBP 115 x 7, 6, 6
Pushdowns 70 x 12, 90 x 12, 110 x 10, 120 x 8
Wrist curls 20# db 3 x 20

curt_james
03-22-09, 10:46 pm
good workouts curt
im gonna try those curls next week

I hope I remember to do them again. lol :-D

My memory is horrible.

Pizzalamp
03-22-09, 11:10 pm
Arc trainer 40:00 level 23
Nautilus abs 100# 3 x 20
Rotator in/out 10# 3 x 15
Pulldowns 120 x 10, 145 x 8, 8
Assisted pullups -70 x 6, -85 x 8
DB rows 55's x 8, 12
Shrugs 135 x 15, 15, 205 x 10, 185 x 8
CGBP 115 x 7, 6, 6
Pushdowns 70 x 12, 90 x 12, 110 x 10, 120 x 8
Wrist curls 20# db 3 x 20

nice job curt!!

curt_james
03-23-09, 8:25 pm
Universal lower back machine 11 plates 3 x 15
Rotator in/out 10# 3 x 15
Incline dumbbell benches 45's x 12, 55's x 8, 60's x 5, 6
Pec deck 85# x 10, 10, 7
Body Master bench 80# x 10, 12, 12
Strive seated press 80# x 8, 8, 7
Dumbbell laterals 15's x 10, 13, 10
Alternating DB curls (Toney Freeman style) 35's x 10, 10, 10

Pizzalamp
03-24-09, 11:41 pm
Universal lower back machine 11 plates 3 x 15
Rotator in/out 10# 3 x 15
Incline dumbbell benches 45's x 12, 55's x 8, 60's x 5, 6
Pec deck 85# x 10, 10, 7
Body Master bench 80# x 10, 12, 12
Strive seated press 80# x 8, 8, 7
Dumbbell laterals 15's x 10, 13, 10
Alternating DB curls (Toney Freeman style) 35's x 10, 10, 10

good job again
damn! i forgot to do the toney curls lol!

curt_james
03-25-09, 10:49 pm
good job again
damn! i forgot to do the toney curls lol!

heh :-D

I forget something each day.

Uh, I think.

curt_james
03-25-09, 10:49 pm
Leg press (Icarian) 4 plates x 20, 6 p x 20, 8 p x 12, 10 p x 6, 5
Toe presses (Freemotion) 280# x 20, 340 x 20, 20, 20
Leg curl (Icarian) 90 x 15, 110 x 15, 120 x 12, 12
Back extension 25# plate x 15, 15, 15
Knee raises bodyweight 3 x 20
Crunches bodyweight 3 x 20

curt_james
03-28-09, 6:25 pm
65:00 treadmill 3.5 speed and 2.0 incline
5:00 Arc trainer @ level 23
70:00 total cardio

Crunch bodyweight 3 x 20
Nautilus abs 100# x 60
Rotator in/out 10# for 3 x 15
Pulldowns 130# x 10, 145 x 10, 10
Assisted pullups -70 x 7, -85 x 8
Dumbbell rows 55's x 12, 60's x 8
Shrugs 135 x 15, 15, 205 x 10, 185 x 8
CGBP 115 x 8, 8, 7
Pushdowns 70 x 12, 90 x 12, 110 x 10, 120 x 9

curt_james
03-30-09, 10:22 pm
45:00 treadmill, 3.5 speed, 2.0 incline
Incline dumbbell bench press 55's x 8, 70's x 3, 3, 2
Rotator in/out 10# for 3 x 15
Lower back machine 11 plates for 3 x 15
Pec deck 100 x 10, 115 x 8, 7
Body Master bench 90 x 10, 100 x 8, 8
Strive seated press 90 x 6, 5, 5
Dumbbell curls 40's x 10, 10, 45's x 6 (Toney Freeman style i.e. full supination and pronation)

curt_james
04-02-09, 8:28 pm
Body Master leg press 190 x 20, 220 x 20, 305 x 20, 20, 20
Leg curl 110 x 20, 140 x 10, 10, 10
Body Master calves 215 x 12, 12, 12, 12
Back extensions 10 plates x 20, 20, 20
Treadmill 45:00 @ 3.5 speed and 2.0 incline

Pizzalamp
04-03-09, 10:15 am
looking good curt!

curt_james
04-05-09, 9:06 pm
Knee raise bodyweight 3 x 20
Crunches bodyweight 3 x 20
Rotator in/out 10# 3 x 15 each
Assisted pullups - 70# x 12, - 85# x 11
Pulldowns 145 x 10, 10, 6
Dumbbell rows 55# x 10, 60# x 10, 10
Cgbp 135 x 6, 6, 6
Shrugs 185 x 10, 10, 10
Pushdowns (2-pulley machine) 90 x 20, 110 x 12, 130 x 10

curt_james
04-05-09, 9:07 pm
looking good curt!

Thank you! I hope your weekend was a great one. Enjoy Monday! Bah. :-)

Pizzalamp
04-05-09, 11:03 pm
Thank you! I hope your weekend was a great one. Enjoy Monday! Bah. :-)

i hear ya!

curt_james
04-19-09, 6:59 pm
I'm returning from two weeks off. Felt good to get back in the gym.

45:00 treadmill 3.5 speed and 1.0 incline

Pizzalamp
04-19-09, 7:41 pm
I'm returning from two weeks off. Felt good to get back in the gym.

45:00 treadmill 3.5 speed and 1.0 incline

nice!

curt_james
04-21-09, 8:58 pm
Treadmill 55:00 @ 3.5 speed and 2.0 incline
Lowback 11 plates 3 x 15
Bodymaster bench 60# x 15, 15, 10
Rotator in/out 10# 3 x 15
Pec deck 70# x 15, 10, 10
Strive seated press 70# x 10, 8, 8
DB curls 25's 3 x 10
Incline db press 45's x 8, 8, 6

curt_james
04-21-09, 8:58 pm
nice!

Thanks, PL!

curt_james
04-21-09, 9:06 pm
45:00 @ 3.5 speed 2.0 incline

curt_james
04-22-09, 10:33 pm
Body Masters leg press 190 x 20, 205 x 20, 305 x 10, 12, 12
Body Masters calves 215 x 35, 30, 20, 20
Body Masters leg curl 110 x 20, 140 x 8, 8
Back extension 10 plates x 10, 10, 10
Full squat bar x 20, 95 x 10, 115 x 10, 8
Treadmill 30:00 at 3.5 speed and 2.0 incline

Firedrake
04-23-09, 12:17 am
Good stuff, Curt!

curt_james
04-23-09, 9:35 pm
Treadmill 70:00 at 3.5 speed and 2.0 incline
Star Trac Bike 20:00 at level 12

Total 90:00

curt_james
04-23-09, 9:35 pm
Good stuff, Curt!

Thanks, Firedrake!

Pizzalamp
04-24-09, 8:43 pm
Body Masters leg press 190 x 20, 205 x 20, 305 x 10, 12, 12
Body Masters calves 215 x 35, 30, 20, 20
Body Masters leg curl 110 x 20, 140 x 8, 8
Back extension 10 plates x 10, 10, 10
Full squat bar x 20, 95 x 10, 115 x 10, 8
Treadmill 30:00 at 3.5 speed and 2.0 incline

very good work curt
have a nice weekend!

curt_james
04-25-09, 9:39 pm
very good work curt
have a nice weekend!

Thanks, PL! You, too.

curt_james
04-25-09, 9:40 pm
Treadmill 55:00 @ 3.5 speed 2.0 incline
Rotator in/out 10# 3 x 15
Assisted pullups -85 x 10, -70 x 8, -55 x 5
Dumbbell rows 45's x 10, 10, 50's x 8
Pushdowns 90 x 15, 110 x 15, 10

curt_james
04-25-09, 9:45 pm
Shrugs 135 x 20, 20, 185 x 10, 10
Cgbp 115 x 8, 8, 135 x 2, 3
Crunch bodyweight 3 x 20
Treadmill 25:00 @ 3.5 speed 2.0 incline

curt_james
04-26-09, 7:09 pm
Treadmill 70:00 @ 3.5 speed 2.0 incline

Pizzalamp
04-26-09, 7:56 pm
Treadmill 70:00 @ 3.5 speed 2.0 incline

thats a lot of cardio!

curt_james
04-27-09, 11:11 pm
thats a lot of cardio!

Yeah, but it's low speed. I'm just maintaining and trying to lean out a bit until summer. School's out in about a month and then the four-on/one-off lifting and every-two-hours eating begins. :-)

curt_james
04-27-09, 11:16 pm
Universal low back 11 plates 3 x 15
Incline db press 45's x 12, 50's x 8, 55's x 8, 60's x 5, 65's x 2
Pec deck 85# x 12, 100# x 8, 7
Body Master bench 80# x 12, 12, 90# x 12
Strive seated press 80# x 10, 6, 5
Dumbbell curls 40's x 6, 6, 6
Treadmill 45:00 @ 3.5 speed 2.0 incline

Firedrake
04-28-09, 12:12 am
Good stuff, Curt! Keep pushing!

curt_james
04-28-09, 8:33 pm
Treadmill 50:00 @ 3.5 speed 2.0 incline

curt_james
04-28-09, 8:34 pm
Good stuff, Curt! Keep pushing!

Thanks, Firedrake!

Pizzalamp
04-28-09, 9:35 pm
Universal low back 11 plates 3 x 15
Incline db press 45's x 12, 50's x 8, 55's x 8, 60's x 5, 65's x 2
Pec deck 85# x 12, 100# x 8, 7
Body Master bench 80# x 12, 12, 90# x 12
Strive seated press 80# x 10, 6, 5
Dumbbell curls 40's x 6, 6, 6
Treadmill 45:00 @ 3.5 speed 2.0 incline

solid curt

curt_james
04-29-09, 9:38 pm
Bike 20:00 level 11
Body Master leg press 200 x 20, 275 x 20, 305 x 20, 20, 20
BM leg curl 110 x 20, 15, 145 x 8, 8
BM calves 215 x 20, 20, 20, 20
Full squat bar x 15, 95 x 8, 135 x 6

curt_james
04-29-09, 9:39 pm
solid curt

Appreciate you checking in, PL.

NJC_Manhattan
04-29-09, 9:43 pm
Nice looking workouts man. What are your goals like?

curt_james
04-30-09, 8:46 pm
Star Trac treadmill 70:00 @ 3.5 speed 2.0 incline
Bike 20:00 @ level 19
Life Fitness treadmill 20:00 @ 3.5 speed 2.0 incline

Total cardio: 1 hour 50 minutes

curt_james
04-30-09, 8:53 pm
Nice looking workouts man. What are your goals like?

Thank you, NJC_Manhattan.

And my goals are much like anyone's. I want to get stronger, get bigger, look better, ache less, and be leaner.

Right now I'm waiting for X-rays to come back to see what's going on in the area of my lower back. I'll be 47 in August and my back now does not feel like my back did, say, five years ago.

I was 201 lbs. on a slight 6'1" frame in November 2008 after several weeks of bulking - the first time I'd ever hit that body weight ever. Stopped force feeding and quickly dropped to 185 lbs.

I'm a teacher and come June I plan on changing from a 3X per week workout schedule to 4-on/1-off and up my food consumption to put on some solid weight and build my strength more than I have on my current eating plan which is known as the "wave length" diet.

The WL Diet is basically one meal per day and 100 grams of whey protein split up in shakes throughout the day. I have a cheat day each week. Very convenient diet for a person who doesn't eat a lot anyway.

curt_james
05-02-09, 12:37 am
Treadmill 55:00 @ 3.5 speed 2.0 incline
Pulldowns 100 x 15, 115 x 10, 130 x 10, 145 x 10, 160 x 6
Assisted pullups -70 x 8, -55 x 5
DB rows 45's x 8, 50's x 8, 55's x 8
Shrugs 135 x 10, 185 x 10, 10
CGBP 135 x 5, 4, 3
Pushdowns 70 x 10, 100 x 10, 120 x 10, 8

curt_james
05-04-09, 9:50 pm
Treadmill 40:00 @ 3.0 speed 1.0 incline
Smith decline bench 65# x 20, 20, 20
Knee raise bodyweight x 20, 20, 20
Incline db bench 45's x 10, 55's x 8, 60's x 5 + negative, 65's x 1, 55's x 6
Strive seated press 80# x 10, 10, 9
Body Master bench 90# x 11, 10, 9
Pec deck 100# x 7, 85# x 8, 7, 70# x 8
DB curls 25's x 10, 30's x 10, 40's x 8

Pizzalamp
05-04-09, 11:53 pm
Nice Workouts Curt
Hope Your Back Feels Better...the Lighter Bodyweight Is Prob Good For It
The Wl Diet Sounds Interesting...what Results Ahve U Noticed From It

Firedrake
05-04-09, 11:59 pm
Treadmill 40:00 @ 3.0 speed 1.0 incline
Smith decline bench 65# x 20, 20, 20
Knee raise bodyweight x 20, 20, 20
Incline db bench 45's x 10, 55's x 8, 60's x 5 + negative, 65's x 1, 55's x 6
Strive seated press 80# x 10, 10, 9
Body Master bench 90# x 11, 10, 9
Pec deck 100# x 7, 85# x 8, 7, 70# x 8
DB curls 25's x 10, 30's x 10, 40's x 8

N-i-i-ice work, Curt! How do you feel now?

curt_james
05-05-09, 8:14 pm
The Wl Diet Sounds Interesting...what Results Ahve U Noticed From It

It's certainly simplified the meal process! lol

I'm not a big eater and so there's the convenience factor. And I may just make up for the lost meals during my single meal per day.

My weight has been stable, but I believe it would drop if I actually maintained a smaller single meal. I really pig out that one meal per day. The biggest factor for me is the convenience. I'm single and hate preparing meals. I'm not a bodybuilder nor will I ever look like one, but I do enjoy lifting and maintaining/improving on my strength levels. I think a large part of aging is simply atrophy and a lack of movement. People eat, sit on the couch, and get huge (fat) yet weak.

Anyway, it is working for me so far as maintaining my current body weight as well as giving me enough energy to increase on my lifts overall.

curt_james
05-05-09, 8:18 pm
N-i-i-ice work, Curt! How do you feel now?

Feeling good, thanks.

Still waiting on a call from my chiropractor with a report on what the radiologist's X-rays revealed about my lower back. Irritated that I haven't heard from the office yet. I'm in no hurry to have surgery and believe it's much more than likely unnecessary given I don't really have any kind of serious pain - more tightness and a lack of flexibility in the area.

No matter, I'd really like to know what the X-rays show, if anything. Bah. I'll probably call them tomorrow.

curt_james
05-06-09, 10:24 pm
Smith incline bench 55# x 12, 12, 12
Smith bench 55# x 20, 65# x 15, 15
Smith cgbp 55# x 10, 45# x 15, 15
Body Master leg press 220 x 20, 305 x 20
Leg press 4 plates x 20, 6 p x 10, 8 p x 10, 10 p x 6
Leg curl 140 x 15, 15, 10
Body Master calves 215 x 15, 20, 20, 25
Full squat bar x 12, 135 x 6, 155 x 6, 165 x 6
Treadmill 30:00 @ 3.0 speed 2.0 incline

Pizzalamp
05-07-09, 9:34 am
Feeling good, thanks.

Still waiting on a call from my chiropractor with a report on what the radiologist's X-rays revealed about my lower back. Irritated that I haven't heard from the office yet. I'm in no hurry to have surgery and believe it's much more than likely unnecessary given I don't really have any kind of serious pain - more tightness and a lack of flexibility in the area.

No matter, I'd really like to know what the X-rays show, if anything. Bah. I'll probably call them tomorrow.

good luck

curt_james
05-10-09, 1:10 pm
good luck

Appreciated.

Apparently it's simply a case of aging. lol

The chiro read the report to my voicemail and said that the X-rays looked fine. There's some - I think he said - lowered disk height, but that's typical for my age according to my doc. So basically I'm a sissy. lmao :-D

Guess, it's no more complaining for me!

curt_james
05-10-09, 1:11 pm
Pulldowns 100 x 12, 115 x 10, 130 x 10, 145 x 8, 160 x 8
Assisted pullups -70 x 11, -85 x 12
DB rows 45# x 10, 50 x 10, 55 x 10, 60 x 8
Treadmill 20:00 @ 3.5 speed 2.0 incline
Backwards treadmill 10:00 @ 1.0 speed 0 incline

Firedrake
05-10-09, 1:15 pm
Great looking work! You got me beat on the pulldowns, but I'm working on it!

curt_james
05-10-09, 1:40 pm
Knee raise 3 x 20 bodyweight
Crunch 3 x 20 bodyweight
CGBP 135# x 6, 6, 4
Triceps pushdowns (2-pulley machine) 90 x 15, 110 x 12, 120 x 8, 130 x 8
Shrugs 185 x 10, 10, 10
Treadmill 20:00 @ 3.5 speed 2.0 incline

Firedrake
05-10-09, 4:12 pm
Good looking work, Curt!

Pizzalamp
05-10-09, 6:37 pm
Knee raise 3 x 20 bodyweight
Crunch 3 x 20 bodyweight
CGBP 135# x 6, 6, 4
Triceps pushdowns (2-pulley machine) 90 x 15, 110 x 12, 120 x 8, 130 x 8
Shrugs 185 x 10, 10, 10
Treadmill 20:00 @ 3.5 speed 2.0 incline

solid my friend!

curt_james
05-11-09, 10:03 pm
Incline dumbbell benches 55's x 8, 60's x 6, 65's x 5, 70's x 2
Pec deck 85# x 10, 100 x 10, 115 x 8, 8
Universal low back 12 plates x 12, 12, 12
Body Master bench press 90 x 8, 100 x 8, 110 x 8, 120 x 6
Dumbbell curls 25 x 10, 30 x 10, 35 x 10
Strive machine overhead press 80 x 10, 90 x 8, 5
Treadmill 20:00 @ 3.5 speed 2.0 incline

curt_james
05-11-09, 10:05 pm
Good looking work, Curt!

Thanks, Firedrake. Checking your journal next!

curt_james
05-11-09, 10:08 pm
solid my friend!

Appreciate the visit and the good word, Pizzalamp!

curt_james
05-13-09, 8:14 pm
Knee raises bodyweight 3 x 20
Crunches bodyweight 3 x 20
Body Master calves 215# 4 x 30
Full squats bar x 12, 95 x 8, 135 x 8, 155 x 8, 175 x 6, 185 x 3
Body Master leg press 205 x 20, 305# 4 x 10
Body Master leg curl 110 x 20, 140 x 12, 8, 8
Universal lower back machine 10 plates 3 x 20
Treadmill 20:00 @ 3.5 speed 2.0 incine

Pizzalamp
05-14-09, 10:24 pm
Knee raises bodyweight 3 x 20
Crunches bodyweight 3 x 20
Body Master calves 215# 4 x 30
Full squats bar x 12, 95 x 8, 135 x 8, 155 x 8, 175 x 6, 185 x 3
Body Master leg press 205 x 20, 305# 4 x 10
Body Master leg curl 110 x 20, 140 x 12, 8, 8
Universal lower back machine 10 plates 3 x 20
Treadmill 20:00 @ 3.5 speed 2.0 incine

good!

curt_james
05-18-09, 10:14 pm
Treadmill 60:00 @ 3.5 speed 2.0 incline

curt_james
05-22-09, 12:59 am
Squat empty bar x 10, 115 x 10, 135 x 8, 8, 8, 8, 155 x 5

Pizzalamp
05-22-09, 10:54 pm
Squat empty bar x 10, 115 x 10, 135 x 8, 8, 8, 8, 155 x 5

veryyyyyyyyyyyyyyyy goooooooooooooooooooooooooood
u doing anything on mon? HMMMMMMMMMMM

curt_james
05-24-09, 12:11 am
veryyyyyyyyyyyyyyyy goooooooooooooooooooooooooood
u doing anything on mon? HMMMMMMMMMMM

Looking forward to a cook out. How about you?

curt_james
05-24-09, 12:12 am
30:00 treadmill 3.5 speed 2.0 incline
10:00 elliptical

40:00 total

curt_james
05-24-09, 12:20 am
55:00 treadmill 3.5 speed 2.0 incline
Pulldowns 85 x 10, 100 x 10, 115 x 10, 130 x 8, 8, 8
Assisted pull-up -70 x 10, 8, 8
Shrugs 135 x 12, 12, 12, 155 x 10, 10
Dumbbell rows 45's x 10, 10, 10
Pushdowns 80 x 10, 90 x 10, 100 x 10, 110 x 10
CGBP 115 x 8, 8, 8
Crunch bodyweight 3 x 20

curt_james
05-24-09, 12:08 pm
Calling all competitors and spectators!

The 4th Annual 2009 NPC Bill Grant Bodybuilding & Figure Classic

Over 10,000 Athletes Competing in SportsFest

Promoter and Master of Ceremonies will be Legendary Bodybuilder Bill Grant, Mr. America and Mr. World. Bill Grant appeared in the new release of "Pumping Iron" starring Arnold Schwarzenegger and has also been featured in numerous movies, television shows and commercials.

Looking for some excitement on Saturday, July 18, 2009 then don’t miss this outdoor event. The Bill Grant Bodybuilding & Figure Classic will be staged outdoors to re-create the spirit of "old school" bodybuilding from the great days of Muscle Beach in Venice, California.

Admission is FREE for all spectators. This event is part of the annual Lehigh Valley SportsFest, a 3-day total sports festival that draws more than 10,000 athletes, 150,000 spectators and includes over 40 athletic events. BE A PART OF IT!

In an effort to provide athletes and sponsors with maximum publicity and exposure, The Bill Grant Classic national media coverage now includes MuscleMag, Ironman, FLEX, Muscular Development and Bodybuilding.com.

This event will be held at Cedar Beach Park, S. Ott Street at Hamilton Street in Allentown, Pennsylvania. For more highlights and pics from last year’s event please visit www.billgrant.net/bgclassic.html (http://www.billgrant.net/bgclassic.html). And for information of the SportsFest visit www.sportsfest.org (http://www.sportsfest.org).

For additional information about this event please contact info@billgrant.net.


http://img.photobucket.com/albums/v108/curt_james/BillGrant/billgrant.jpg
Mr. America / Mr. World Bill Grant hits a double biceps!

Oh, yeah, and there’s some other bodybuilder on the right, too.

I can't think of a better event to attend than a competition put together by Bill Grant. He's a former Mr. World, Mr. America, and an emcee who puts on one hell of a show! Check it out if you're able to. See you there!

Pizzalamp
05-25-09, 5:50 pm
Looking forward to a cook out. How about you?

just relaxing...no work for me..pro gonna hit the gym

have fun at the show

Firedrake
05-25-09, 11:08 pm
Good looking work, Curt!

curt_james
05-26-09, 9:54 pm
Incline dumbbell bench 40's x 12, 50's x 8, 8, 8, 8, 8, 55's x 8, 60's x 5, 6, 65's x 3
Pec deck 70# x 12, 85# x 10, 8
Universal lower back 11 plates 3 x 15
Body Master bench 80# 3 x 10
Strive seated press 80# x 5, 70# x 7, 6, 6
Dumbbell curls 40's 3 x 10
Treadmill 20:00 3.5 speed 2.0 incline

curt_james
05-26-09, 9:58 pm
just relaxing...no work for me..pro gonna hit the gym

have fun at the show

Always a good idea! :)

curt_james
05-26-09, 9:59 pm
Good looking work, Curt!

Thank you!

curt_james
05-30-09, 2:41 pm
Squat bar x 15, 95 x 10, 115 x 10, 135 x 8, 155 x 8, 175 x 6, 185 x 5, 185 x 3
Leg curls 50 x 20, 70 x 15, 15, 90 x 15, 110 x 15, 15, 120 x 15
Calves 210 x 25, 25, 25
Knee raises bodyweight 3 x 20
Treadmill 20:00 @ 3.5 speed 2.0 incline

curt_james
05-31-09, 1:34 pm
Assisted pull ups -100 x 10, -90 x 10, -80 x 10, -70 x 10, -60 x 8, -50 x 8, -40 x 6, 5

Bodyweight in the a.m. was 186.2 lbs. Add 3.8 lbs. for shoes and clothes (and to make the math easier), and that works out to pyramiding sets with 190 lbs. or 90 x 10, 100 x 10, 110 x 10, 120 x 10, 130 x 8, 140 x 8, 150 x 6, 5 which is about what I'm doing on pulldowns although with the assisted pull ups I'm using a lot less momentum.

Close-grip bench press 135 x 5, 5, 5

curt_james
06-01-09, 12:37 am
Single-arm dumbbell rows 50# x 8, 55 x 8, 60 x 8, 65 x 8, 70 x 8
Shrugs 135 x 15, 155 x 12, 175 x 12, 12, 12
Triceps pushdowns 75 x 8, 8, 8
Treadmill 20:00 @ 3.5 speed 2.0 incline

curt_james
06-02-09, 12:16 am
20:00 bike
Incline dumbbell benches 45's x 8, 50's x 8, 55's x 8, 60's x 6, 65's x 3, 70's x 2
Strive seated press 70# x 8, 75 x 8, 80 x 8, 85 x 7, 90 x 5, 4
Hammer curls 30's x 10, 35's x 10, 10, 40's x 10

Shamus11B
06-02-09, 12:25 am
Man these are some intense workouts! You are a cardio freak man, keep that up. Im in!
-Shamus-

curt_james
06-10-09, 9:50 pm
Full squats bar x 12, 95 x 8, 115 x 8, 135 x 6, 155 x 3, 135 x 6, 6, 6

curt_james
06-10-09, 9:56 pm
Treadmill 50:00 @ 3.5 speed 2.0 incline
Incline dumbbell benches 55's x 8, 60's x 6, 65's x 5, 70's x 2
Pec deck 70# x 15, 11, 10
Strive seated press 80# x 8, 85 x 5, 4
Alternating hammer curls 35's x 10, 40's x 10

curt_james
06-10-09, 10:13 pm
Man these are some intense workouts! You are a cardio freak man, keep that up. Im in!
-Shamus-

Thank you, Shamus!

Pizzalamp
06-10-09, 10:17 pm
Treadmill 50:00 @ 3.5 speed 2.0 incline
Incline dumbbell benches 55's x 8, 60's x 6, 65's x 5, 70's x 2
Pec deck 70# x 15, 11, 10
Strive seated press 80# x 8, 85 x 5, 4
Alternating hammer curls 35's x 10, 40's x 10

good job!

krazyassmexican
06-10-09, 10:20 pm
what up oldman? lol remember me? i am from rx, you told me this a few days ago over there lol "I recommend a comedy DVD. That or killing all your enemies or sources of depression. Wait! No, no, comedy first"

how's it going

curt_james
06-13-09, 12:15 pm
what up oldman? lol remember me? i am from rx, you told me this a few days ago over there lol "I recommend a comedy DVD. That or killing all your enemies or sources of depression. Wait! No, no, comedy first"

how's it going

haHA :-D

Well, comedy would be my first option but, yeah, a few murders would probably solve some things, too. Of course it comes at a price I'm not willing to pay: Guilt, possible prosecution, karma, etc. :-p

It's going well. I teach and this is the first day of summer vacation! WOOOOOH!

Have a great weekend!

curt_james
06-13-09, 12:17 pm
good job!

Thank you! I hope your weekend is going well, Pizzalamp!

curt_james
06-13-09, 12:17 pm
Assisted pullups -70 x 8, 8, -55 x 8, 8, -40 x 6, 6, 6, 6, -25 x 4, 4
Single-arm dumbbell rows 55# x 10, 10, 60 x 10, 10
Shrugs 185 x 10, 10, 10
Treadmill 25:00 @ 3.5 speed 2.0 incline
Close-grip bench press 135 x 8, 6, 5

Pizzalamp
06-13-09, 3:40 pm
Thank you! I hope your weekend is going well, Pizzalamp!

hello!
thanks!

curt_james
06-23-09, 2:33 am
Beginning a four-on/one-off routine courtesy of a little pamphlet that was included in a Gaspari Nutrition kit.

Flat db bench 30's x 12, 35's x 12, 45's x 12
Incline db bench 45's x 10, 10, 10
Decline 95# x 12, 115 x 8
Skullcrushers 35# x 10, 45 x 15, 10
Pushdowns 40# x 12, 12, 12
Assisted dips -100 x 10, -90 x 9, 9

curt_james
06-23-09, 10:24 pm
Close-grip pulldowns 130 x 10, 140 x 10, 10
Seated rows 120 x 10, 130 x 10, 10
Reverse-grip bent rows 95# x 10, 10, 10
Barbell curls 50# x 10, 55# x 10, 10
Preacher EZ curls 25# x 10, 35# x 10, 40# x 10
Hammer curls 35's x 10, 10, 10

curt_james
06-24-09, 10:53 pm
Lateral dumbbell raises 20's x 12, 25's x 12, 12
Seated incline dumbbell presses 45's x 12, 8, 6
Rear delt raises 20's x 12, 12, 12
Barbell shrugs 185# 3 x 12
Dumbbell shrugs 70's 3 x 12

TXPWRLFTR
06-25-09, 12:37 am
Good work...this is the same guy that answered the question way late from RX forum lol.
Keep at it!

curt_james
06-27-09, 12:46 am
Good work...this is the same guy that answered the question way late from RX forum lol.
Keep at it!

haHA :-D

Thank you! Will do.

curt_james
06-27-09, 12:47 am
Leg extensions (3 x 10) 140, 180, 200
Squats 135 x 10, 155 x 10, 175 x 4
Leg press 3 x 10 with 8 plates
Leg curls (3 x 10) Universal machine 8 plates, 9 p, 9 p
SLDL (3 x 10) 95, 145, 145

curt_james
06-30-09, 2:17 am
Flat dumbbell bench 40's x 12, 50's x 12, 50's x 8, 45's x 9
Incline db bench 45's x 11, 9, 8, 8
Decline barbell bench 65# x 12, 85# x 12, 10
Pec deck 55# x 12, 70# x 12, 10
Skull crushers EZ curl bar 35# x 12, 40# x 12, 45# x 12
Cable pushdowns 60# x 12, 70# x 12, 12, 12
Assisted dips -100 x 10, 7, 8

curt_james
06-30-09, 4:31 pm
Close-grip cable row 100 x 12, 130 x 12, 12, 145 x 8
Wide-grip pulldown to front 100 x 12, 12, 12
Close-grip pulldown 130 x 10, 10, 115 x 12
Reverse-grip bent rows 95 x 10, 65 x 10, 10
Universal low back machine 10 plates x 15, 13 plates x 15
Barbell curls 55 x 12, 65 x 12, 75 x 12
Preacher curls 35# x 12, 40# x 7, 8
Hammer curls 25's x 12, 30's x 10, 10
Concentration curls 15# x 10, 10

curt_james
06-30-09, 5:05 pm
Dumbbell laterals 25's x 12, 12, 12
Seated incline dumbbell press 45's x 11, 7, 7, 6
Rear delt raises 20's x 12, 12, 12, 12
Dumbbell shrugs 70's x 12, 12, 12

Pizzalamp
07-01-09, 6:36 am
workouts looking ooooooon point curt

curt_james
07-01-09, 12:16 pm
workouts looking ooooooon point curt

Well, I could do with a 100% increase in strength, but, yeah, I'm definitely getting to the gym regularly. Have a great week, Pizzalamp!

curt_james
07-01-09, 12:16 pm
Leg extensions 80 x 12, 100 x 10, 120 x 10, 140 x 10
Smith machine squats 85 x 10, 135 x 6, 8, 4, 155 x 5
Hack squats 2 plates x 10, 10, 10
Leg press 4 plates total x 12, 6 p x 12, 8 p x 10
Leg curls 90 x 12, 110 x 12, 120 x 12
SLDL 135 x 12, 155 x 12, 6

curt_james
07-02-09, 11:52 pm
Flat dumbbell bench 50's x 12, 55's x 9, 9, 5
Incline db bench 50's x 7, 45's x 7, 7, 7
Decline bench 65 x 12, 95 x 12, 10
Triceps V-bar pushdowns 65# x 9, 8, 6, 6

newbreed
07-04-09, 11:21 pm
Well Well is this my buddy from the MD forum? How ya doing bro?

curt_james
07-07-09, 5:40 pm
Seated close-grip cable row 130 x 12, 12, 145 x 12, 8
Wide-grip pulldowns 100 x 12, 12, 12
Close-grip pulldowns 115 x 12, 130 x 12, 145 x 7
Reverse-grip bent-over rows 65 x 12, 12, 12
Lower back machine 13 plates x 20, 20
Barbell curl 65 x 12, 75 x 12, 85 x 12
Preacher curls 40 x 12, 12, 12
Hammer curls 30's x 12, 12, 35's x 12
Concentration curls 20's x 12, 11

curt_james
07-07-09, 5:41 pm
Well Well is this my buddy from the MD forum? How ya doing bro?

Yes! How are you?

Good to see you here.

curt_james
07-07-09, 5:59 pm
Lateral dumbbell raises 25's x 12, 12, 12, 12
Seated incline db presses 45's x 11, 8, 7, 5
Rear delt lateral rasises 20's x 15, 15, 12
Smith Machine straight bar shrugs 105 x 12, 195 x 12, 12
Dumbbell shrugs 70's x 15, 75's x 12, 80's x 12

curt_james
07-07-09, 6:16 pm
Bodymaster leg extensions 120 x 12, 150 x 12, 180 x 12
Smith machine squats 105 x 10, 125 x 10, 10
Leg press 4 plates x 12, 6 p x 12, 8 p x 10, 8 p + 50# x 8, 8
Bodymaster leg curls 110 x 12, 140 x 12, 10, 10
Stiff-legged deadlift 95 x 12, 15, 12
Dumbbell lunges 25's 3 x 12
Calves 210# 3 x 30

newbreed
07-07-09, 9:22 pm
Yes! How are you?

Good to see you here.

I had no clue you were here bro. Good to know another Animal

Pizzalamp
07-07-09, 10:05 pm
Bodymaster leg extensions 120 x 12, 150 x 12, 180 x 12
Smith machine squats 105 x 10, 125 x 10, 10
Leg press 4 plates x 12, 6 p x 12, 8 p x 10, 8 p + 50# x 8, 8
Bodymaster leg curls 110 x 12, 140 x 12, 10, 10
Stiff-legged deadlift 95 x 12, 15, 12
Dumbbell lunges 25's 3 x 12
Calves 210# 3 x 30

good workout

curt_james
07-08-09, 2:48 am
Flat bench 50's X 12, 12, 10, 9
Incline bench 45's X 12, 10, 8
Decline 85 X 12, 12
Flat bench skull crushers 45 X 12, 10, 11
Pushdowns 60 X 12, 10, 10
Dips -100 X 8, 8, 8

curt_james
07-08-09, 2:49 am
I had no clue you were here bro. Good to know another Animal

Same here. You're the True Animal, though. Your MD transformation was no joke, NB!

curt_james
07-08-09, 2:49 am
good workout

Thank you, Pizzalamp!

newbreed
07-08-09, 10:13 am
Same here. You're the True Animal, though. Your MD transformation was no joke, NB!

Thank you for the kind words. You coming to the gathering at Apollon?

The Epidemic
07-08-09, 12:41 pm
http://www.youtube.com/watch?v=ki-sjxfKzEE

BigAnt
07-08-09, 2:52 pm
Workouts looking strong!

Any future plans for you going to any NPC shows?

I know the Mt Valley is close to the same date as last year and the Gold's Classic is the end of October as well!

curt_james
07-09-09, 1:53 am
Wide grip pulldowns 100 X 10, 15, 15
Close grip pulldowns 130 X 12, 10, 10
Seated close-grip rows 130 X 12, 140 X 10, 150 X 10
Bent rows reverse-grip 95 X 12, 12, 12
Barbell curls 75 X 12, 80 X 10, 10
Preachers 50 X 10, 10, 6
Hammers 40 X 10, 10, 10

curt_james
07-09-09, 1:59 am
Workouts looking strong!

Any future plans for you going to any NPC shows?

I know the Mt Valley is close to the same date as last year and the Gold's Classic is the end of October as well!

I'm dog sitting this weekend, but next weekend I'm hoping to attend Bill Grant's Sports Festival.

http://billgrant.net/bgclassic.html

I know Masters Nationals takes place that same weekend.

http://www.garyudit.com/npc_information.html

Had heard that the Mountain Valley was up in the air. That has been one I haven't missed in several years. :-(

Kingquads
07-09-09, 2:04 am
Wide grip pulldowns 100 X 10, 15, 15
Close grip pulldowns 130 X 12, 10, 10
Seated close-grip rows 130 X 12, 140 X 10, 150 X 10
Bent rows reverse-grip 95 X 12, 12, 12
Barbell curls 75 X 12, 80 X 10, 10
Preachers 50 X 10, 10, 6
Hammers 40 X 10, 10, 10

solid workout man

curt_james
07-09-09, 10:14 pm
Lateral db raises 30's X 10, 10, 10
Seated incl db press 45's X 12, 8, 9
Rear delt raise 20's X 10, 10, 10
Smith shrugs 155 X 12, 225 X 12, 12
(First set: two 45's, two 25's, 15# assembly; second and third set: two 45's, two 25's, two 35's, 15# assembly)

curt_james
07-09-09, 10:14 pm
solid workout man

Thanks, man.

Appreciate the visit.

Lowdown5
07-09-09, 10:16 pm
Good looking workout Curt.

AFTazz06
07-10-09, 12:00 am
Curt! i didnt know you were in here as well...lol. just keep running into eachother huh lol. Awesome job on the training log dude!

curt_james
07-11-09, 3:32 am
Curt! i didnt know you were in here as well...lol. just keep running into eachother huh lol. Awesome job on the training log dude!

heh :-D

Thanks!

Yeah, I am quiet here. lol

Did take a peek outside this section recently. Great site. Great supplements. My cupboard contains a number of Animal products.

Have a great weekend!

curt_james
07-11-09, 3:32 am
Icarian leg extensions 140 x 15, 160 x 15, 15
Smith machine squats 135 x 10, 10, 10
Hammer Strength hack squats 2 plates x 15, 4 p x 10, 10
Leg press 6 plates x 10, 8 p x 10, 8

Got there late. Dropped half the workout.

Lowdown5
07-11-09, 7:44 pm
Icarian leg extensions 140 x 15, 160 x 15, 15
Smith machine squats 135 x 10, 10, 10
Hammer Strength hack squats 2 plates x 15, 4 p x 10, 10
Leg press 6 plates x 10, 8 p x 10, 8

Got there late. Dropped half the workout.


Nice session Curt even if you did have to cut it short.

Pizzalamp
07-12-09, 11:53 am
Icarian leg extensions 140 x 15, 160 x 15, 15
Smith machine squats 135 x 10, 10, 10
Hammer Strength hack squats 2 plates x 15, 4 p x 10, 10
Leg press 6 plates x 10, 8 p x 10, 8

Got there late. Dropped half the workout.

good job curt
i hate when i gotta cut workouts short

newbreed
07-13-09, 7:44 am
Good workouts your turning in my friend. You should come ot the gathering this weekend. Be a great 1 to log I promise.

curt_james
07-14-09, 4:28 am
Flat bench 50's x 12, 12, 12, 12
Incline bench 45's x 12, 12, 12
Decline 95 x 12, 12, 8
Dips (Body Masters) -100 x 13, -85 X 13, -70 X 8
Flat bench skull crushers 45's x 12, 12, 12
Pushdowns (Body Masters) 100 x 12, 12, 110 X 8

curt_james
07-14-09, 4:31 am
Nice session Curt even if you did have to cut it short.

Thank you, Lowdown5. And I appreciate the supp list, too!


good job curt
i hate when i gotta cut workouts short

It was my own fault. Which, yeah, makes it even worse.


Good workouts your turning in my friend. You should come ot the gathering this weekend. Be a great 1 to log I promise.

Appreciate the good word. I'm hoping to be in Allentown for the Bill Grant Classic this weekend. That's the plan anyway.

I'll shoot you a pm this week!

curt_james
07-15-09, 12:24 am
Wide grip pulldowns 115 X 12, 12, 12
Close grip pulldowns 130 X 12, 145 X 12, 8
Seated close-grip rows 130 X 12, 12, 12
Bent rows reverse-grip Smith 95 X 12, 12, 12
Barbell curls 80 X 12, 12, 8

Firedrake
07-15-09, 12:30 am
Great work, Curt!

curt_james
07-15-09, 12:44 am
Lateral db raises 30's X 10, 10, 10
Seated incl db press 45's X 10, 8, 8
Rear delt raise 20's X 10, 10, 10
Barbell shrugs 185 X 12, 12, 12
DB shrugs 70's X 12, 12, 12

curt_james
07-15-09, 12:44 am
Great work, Curt!

Thanks, Firedrake!

Mr. Dead
07-15-09, 12:32 pm
Caught up, and subbed!!!

curt_james
07-16-09, 12:15 am
Leg extensions 140 X 10, 180 X 10, 200 X 12
Squats 135 X 10, 185 X 5
Hacks 2 plates per side (Hammer Strength) X 10, 11
Leg press 4 pps X 11, 15
Leg curls (Icarian) 100 X 10, 130 X 10, 150 X 8
SLDL 135 X 10, 10, 10
DB lunges 20's X 10, 25's X 10, 10

curt_james
07-16-09, 12:16 am
Caught up, and subbed!!!

Well, not sure it's an especially exciting read. LOL

Thanks, Mr. Dead!

Firedrake
07-16-09, 12:21 am
You're making solid progress, Curt, and a brother's progress is always interesting!

Don't sell yourself short!

Pizzalamp
07-16-09, 6:51 am
Leg extensions 140 X 10, 180 X 10, 200 X 12
Squats 135 X 10, 185 X 5
Hacks 2 plates per side (Hammer Strength) X 10, 11
Leg press 4 pps X 11, 15
Leg curls (Icarian) 100 X 10, 130 X 10, 150 X 8
SLDL 135 X 10, 10, 10
DB lunges 20's X 10, 25's X 10, 10

those lunges look like they burned
good workout

hjayss
07-16-09, 7:17 am
nice volume love to see a good leg day your legs are robably hating you right...about...now...

curt_james
07-18-09, 12:08 am
Flat bench 50's X 12, 12, 15, 15
Incline bench 50's X 15, 15, 11
Decline 95 X 12, 12, 12
Single-arm db skull crushers:
20's X 12, 12, 12
Pushdowns Icarian 60 X 12, 12, 12
Dips Icarian -100 X 12, -90 X 8, -80 X 7

curt_james
07-18-09, 12:12 am
You're making solid progress, Curt, and a brother's progress is always interesting!

Don't sell yourself short!

I appreciate the encouragement, Firedrake. Have a great weekend!


those lunges look like they burned
good workout

No big poundage, but did get some burn going to finish the workout.

I'll be at the Bill Grant Classic in Allentown, Saturday, July 18. Looking forward to that. Wishing you a great weekend, too, Pizzalamp.


nice volume love to see a good leg day your legs are robably hating you right...about...now...

Seems like my joints - knees, ankles, wrists, etc. hate me before the muscle tissue. Tonight's workout was definitely a winner, though. Met my rep goals and looking forward to bumping up the weights a bit on my next chest/tri day.

hjayss, thanks for visiting and commenting. Have a fantastic weekend, man.

curt_james
07-22-09, 4:36 am
Wide grip pulldowns (Icarian) 110 X 12, 120 X 13, 130 X 12
Close grip pulldowns (Icarian) 150 X 10, 6, 6
Seated close-grip rows (Icarian) 130 X 12, 14, 14
Smith machine bent rows reverse-grip 95 X 10, 115 X 12, 10
Barbell curls 80 X 8, 8, 60 X 8

curt_james
07-22-09, 4:58 am
Lateral db raises 20's X 12, 12, 12
Seated incl db press 45's X 12, 9, 10
Rear delt raise 15's X 15, 15, 15
Barbell shrugs 185 X 12, 12, 12

curt_james
07-23-09, 7:46 pm
Leg extensions Icarian 140 X 12, 180 X 12, 200 X 15
Squats Smith machine 135 X 10, 185 X 6
Hammer Strength Hacks (HS Linear Hack Press) 2 pps X 10 @ 90 degrees, 1 pps X 6 @ full reps - on toes to reach full ROM, 0 pps X 15 full ROM
Leg press 10 plates X 8 @ 90 degrees, 8 p X 10
Leg curls Icarian 130 X 10, 150 X 9, 7

Firedrake
07-23-09, 7:48 pm
Very nice work, Curt -- your legs have to be growing (and groaning) after that!

curt_james
07-25-09, 5:36 am
Flat bench 55's X 12, 10, 9, 5
Incline bench 55's X 5, 7, 6
Decline 100 X 12, 11, 10
Single-arm db skull crushers: 20's X 10, 6, 4
Pushdowns Icarian 60 X 8, 10, 10

curt_james
07-25-09, 5:46 am
Very nice work, Curt -- your legs have to be growing (and groaning) after that!

At this point sometimes I think I'm just grinding my joints to dust and building no muscle, but I love the gym regardless! lol

Thanks for the comment, Firedrake. Checking on you next!

curt_james
07-26-09, 8:35 pm
Wide grip pulldowns Icarian 110 X 12, 120 X 12, 130 X 10
Close grip pulldowns Icarian 150 X 8, 7, 6
Seated close-grip rows Icarian 130 X 15, 140 X 15, 150 X 12
Bent rows reverse-grip Oly bar 95 X 10, 12, 12
Barbell curls 80 X 10, 10, 10
Preachers 40 X 8, 10, 10
Concentration curls 20 X 10, 25 X 10, 10
Triceps pushdowns 70# X 20

Firedrake
07-26-09, 8:40 pm
That was some great work, Curt, but if you don't feel you're making progress, maybe you need to change your approach a little. Maybe some nutritional changes, maybe some program changes.

I know I've kept a workout-by-workout log since I got back in the gym last July. Being able to -see- my progress in those numbers is a huge help.

Let me know if there's any way I can help.

curt_james
07-29-09, 6:25 pm
Lateral db raises 20's X 15, 15, 15
Seated incl db press 45's X 13, 12, 10
Rear delt raises 15's X 15, 15, 15
Barbell shrugs 185 X 15, 15, 15, 15

curt_james
07-29-09, 6:25 pm
Squats Smith machine 105 X 10, 125 X 10, 145 X 10, 155 X 10
Hacks HS Linear Hack Press 1 plate per side (reps full ROM) X 10, 10, 7
Leg curls Icarian 150 X 10, 8, 8

curt_james
07-29-09, 6:28 pm
That was some great work, Curt, but if you don't feel you're making progress, maybe you need to change your approach a little. Maybe some nutritional changes, maybe some program changes.

I know I've kept a workout-by-workout log since I got back in the gym last July. Being able to -see- my progress in those numbers is a huge help.

Let me know if there's any way I can help.

Appreciate the offer. I just need to eat more and sleep more! lol

When school starts up again (soon), I'll be reducing the volume and cutting back on the workouts, I suspect. We'll see.

Wishing you continued good workouts, Firedrake!

Firedrake
07-29-09, 7:30 pm
Those are a couple of good sessions you put in up there, Curt!

Keep growin'!

curt_james
07-31-09, 12:05 am
Flat bench 55's X 12, 12, 12, 9
Incline bench 55's X 8, 8, 8
Decline 115 X 10, 8, 6
Single-arm db skull crushers: 20's X 8+4, 6+4, 4+4*

*strict rep+assisted rep

curt_james
07-31-09, 12:06 am
Those are a couple of good sessions you put in up there, Curt!

Keep growin'!

Thanks, Firedrake!

curt_james
08-01-09, 7:20 pm
Wide grip pulldowns Icarian 120 X 12, 130 X 10, 8
Close grip pulldowns Icarian 150 X 5, 8, 8
Seated close-grip rows Icarian 150 X 12, 12, 10
Bent rows reverse-grip Oly bar 105 X 10, 10, 10
Barbell curls 60 X 8, 80 X 6, 8,
Preachers 40 X 6, 10, 6

naturalguy
08-02-09, 7:48 am
Looking good in here Curt

curt_james
08-07-09, 12:55 am
Looking good in here Curt

Thanks, naturalguy. I appreciate the visit.

curt_james
08-07-09, 12:55 am
Seated incl db press 50's X 9, 10*, 6
Lateral db raises 20's X 15, 15, 15
Rear delt raises 15's X 15, 15, 15
Barbell shrugs 205 X 10, 10, 10
DB shrugs 70's X 15, 15, 15

Pizzalamp
08-09-09, 8:24 am
Seated incl db press 50's X 9, 10*, 6
Lateral db raises 20's X 15, 15, 15
Rear delt raises 15's X 15, 15, 15
Barbell shrugs 205 X 10, 10, 10
DB shrugs 70's X 15, 15, 15

good work curt!

Hoomgar
08-13-09, 12:16 pm
Whats good CJ? How you been doing bro?

Hg

curt_james
08-14-09, 1:55 am
Whats good CJ? How you been doing bro?

Hg

Took some time off. Back at it now!

I've been doing good. You? Attended the NPC Maryland. Saw Ronnie Coleman guest pose and had a front row seat for the evening show. Sat in the nosebleed section for the prejudging. A great show all the way!

curt_james
08-14-09, 1:56 am
Returning to a Jason Ferruggia routine from his Muscle Gaining Secrets system.

Phase 5 - Full Body - Mixed Reps-Volume

Day 1

Squat 3 x 4-6
Chin up 2 x 7-9
Incline DB Press 2 x 10-12
DB Swing 2 x 15-20
Calves, Neck or Grip Work 2 x 15-20

Day 2

Incline Bench Press 3 x 4-6
45-degree Back Extension 2 x 7-9
DB Reverse Lunge 2 x 10-12
Face Pull 2 x 12-15
Calves, Neck or Grip Work 2 x 12-15

Day 3

Hang Clean or High Pull 3 x 4-6
DB Military Press 2 x 7-9
Pronated Incline DB Row 2 x 10-12
Leg Press 2 x 20-25
Calves, Neck or Grip Work 2 x 20-25

Tonight's workout

Modified hi-pull 115 X 6, 6, 6
DB Military Press 50's X 9, 6, 3
Pronated Incline DB Row 40's X 12, 50's X 8,
Leg Press 6 plates X 20, 20
Seated calf raises 90# X 20, 20

Hoomgar
08-14-09, 8:54 am
Took some time off. Back at it now!

I've been doing good. You? Attended the NPC Maryland. Saw Ronnie Coleman guest pose and had a front row seat for the evening show. Sat in the nosebleed section for the prejudging. A great show all the way!

That sounds like a great time. Workout is looking on point too man. Time to get back at it! :)

Hg

curt_james
08-16-09, 3:02 pm
Squats 135 X 9, 185 X 5, 205 X 3
*Chin up -100 X 8, -70 X 7, -55 X 6
Incline DB Press 55's X 12, 8

*I weighed 203 on the gym's scale, so I'm looking at 103 x 8, 133 x 7, 148 x 6 approximate weight on the chins.

curt_james
08-16-09, 3:03 pm
That sounds like a great time. Workout is looking on point too man. Time to get back at it! :)

Hg

Thanks for the encouragement, Hoomgar!

Firedrake
08-16-09, 11:52 pm
Looks like you're back on track, Curt, with some serious work! Keep it up!

curt_james
08-19-09, 3:12 am
Incline Bench Press 135 X 6, 145 X 5, 150 X 4
45-degree Back Extension 110 X 9, 130 X 9
DB Reverse Lunge 20's X 12, 12
Face Pull (Bodymasters) 50# X 15, 70 X 15, 80 X 15
Seated calves 90 X 15, 15

curt_james
08-19-09, 3:13 am
Looks like you're back on track, Curt, with some serious work! Keep it up!

Lower volume, but, yup, back in the gym.

curt_james
08-20-09, 5:49 pm
204.2 lbs.
16.6% body fat measured with a Tanita at Gold's

Modified hi-pull 115 X 6, 6, 6
DB Military Press 50's X 7, 8, 5
Pronated Incline DB Row 50's X 12, 10
Leg Press 6 plates + 50# X 20, 20
Seated calf raises 90# X 20, 20

Mr. Dead
08-20-09, 5:49 pm
Great session!!! Way to get in, and get it done!!!

Firedrake
08-20-09, 5:50 pm
Great work, Curt!

curt_james
08-23-09, 8:29 pm
202.8 lbs.

Chin up -90 X 10, -70 X 9, -50 X 6
Squat 135 X 7, 185 X 6, 205 X 3
Incline DB Press 60's X 8, 8

curt_james
08-23-09, 8:30 pm
Great session!!! Way to get in, and get it done!!!


Great work, Curt!

Thank you!

Low volume. I've enjoyed Jason Ferruggia's workouts previously and it's definitely a time saver during the school year.

curt_james
08-26-09, 11:04 pm
203.4 lbs.

Incline Bench Press 145 X 6, 150 X 5, 3
45-degree Back Extension Life Fitness 170 X 9, 210 X 9
DB Reverse Lunge 25's X 12, 12
Face Pull Life Fitness 40 X 15, 55 X 15
Seated calf raises 115 X 15, 15

curt_james
08-29-09, 11:12 pm
Leg Press 8 p X 20, 20
modified hi-pull 120 X 6, 6, 6
DB Military Press 50's X 9, 7, 6
Pronated Incline DB Row 55's X 12, 8, 8
Seated calf raises 115 X 20, 21

Firedrake
08-29-09, 11:35 pm
Good stuff, Curt -- 8pps x 20 reps is awesome!

curt_james
09-02-09, 9:58 pm
203.4 lbs.

Squat 135 X 8, 185 X 6, 205 X 5
Incline DB Press 55's X 12, 11
Chin up -70 X 10, -60 X 9, -50 X 4
Seated calf raises 120 X 21, 20

curt_james
09-02-09, 10:00 pm
Good stuff, Curt -- 8pps x 20 reps is awesome!

Thank you!

But, they were my 8 plates for 20. I am always critical of my depth, speed, and the amount of pause I take between reps. I want my squats to go up more than anything.

Hoomgar
09-03-09, 10:45 am
I want my squats to go up more than anything.

Maxing out a few weeks helped me with that a lot.

Firedrake
09-03-09, 2:06 pm
203.4 lbs.

Squat 135 X 8, 185 X 6, 205 X 5
Incline DB Press 55's X 12, 11
Chin up -70 X 10, -60 X 9, -50 X 4
Seated calf raises 120 X 21, 20

Nice work, Curt -- getting the squats to go up is tough!

curt_james
09-06-09, 1:58 pm
204.4 lbs.

Incline Bench Press 150 X 4, 4, 2
SLDL 135 X 9, 185 X 9
DB Reverse Lunge 30's X 12, 12
Face Pull Life Fitness 55 X 15, 40 X 15

curt_james
09-06-09, 1:59 pm
Maxing out a few weeks helped me with that a lot.

Thanks for the advice, Hoomgar!


Nice work, Curt -- getting the squats to go up is tough!

I think this applies to ALL my lifts. lol

Firedrake
09-06-09, 3:01 pm
Good work, Curt! I still can't do reverse lunges worth a damn.

curt_james
09-08-09, 10:48 pm
Good work, Curt! I still can't do reverse lunges worth a damn.

I'm using piddly weight, but they do feel different. Something Jason Ferruggia threw into the mix.

curt_james
09-08-09, 10:48 pm
8:50 p.m. start
9:25 p.m. finish

204.6 lbs.

Leg Press 8 plates X 20, 13
DB Military Press 50's X 9, 9
Pronated Incline DB Row 50's X 12, 12
Modified high pull 120 X 6, 6
Seated calf raises 120 X 21, 21

Firedrake
09-08-09, 11:01 pm
NICE work, Curt -- I'm not quite up to eight plates on the leg press yet . . .

Pizzalamp
09-09-09, 7:06 am
8:50 p.m. start
9:25 p.m. finish

204.6 lbs.

Leg Press 8 plates X 20, 13
DB Military Press 50's X 9, 9
Pronated Incline DB Row 50's X 12, 12
Modified high pull 120 X 6, 6
Seated calf raises 120 X 21, 21

shooooort n sweet
good work curt

Hoomgar
09-09-09, 10:48 am
8:50 p.m. start
9:25 p.m. finish

204.6 lbs.

Leg Press 8 plates X 20, 13
DB Military Press 50's X 9, 9
Pronated Incline DB Row 50's X 12, 12
Modified high pull 120 X 6, 6
Seated calf raises 120 X 21, 21

Solid session Curt. Well executed in 35 minutes man!

Hg

curt_james
09-11-09, 11:21 pm
203.8 lbs.

Squat 135 X 8, 185 X 6, 205 X 4
Incline DB Press 60's X 10, 9
Assisted chin up -60 X 9, -50 X 7, body weight X 0

curt_james
09-11-09, 11:24 pm
Solid session Curt. Well executed in 35 minutes man!

Hg

One benefit of procrastinating, I guess. lol

I was at the gym around 9:20 p.m. tonight and done before the gym closed at 10.

Squats were a rep shy of last session, but I increased my dumbbell inclines and chins.

Okay, wannabe chins on the assisted machine. I gave a body weight chin a shot at the end, but my fat a** was goin' nowhere!

curt_james
09-13-09, 2:50 pm
NICE work, Curt -- I'm not quite up to eight plates on the leg press yet . . .

Well, I'm sure it depends on the machine a person is using and there's also the question of depth, reps speed, pausing in between reps, and more, right? My recent squat session was only 205 x 4, so I'm not bragging on my legs at all, Firedrake! I hope your weekend is going well.


shooooort n sweet
good work curt

Pizzalamp, I'm going with intensity over volume for a bit. One-on and two-off for six to eight weeks. Maybe more.

Pizzalamp
09-14-09, 7:20 am
203.8 lbs.

Squat 135 X 8, 185 X 6, 205 X 4
Incline DB Press 60's X 10, 9
Assisted chin up -60 X 9, -50 X 7, body weight X 0

short n sweet
goooooooood work

Mr. Dead
09-14-09, 5:29 pm
Great session!!! How's that knee holding up...???

curt_james
09-15-09, 12:45 am
9:10 p.m. start
9:50 p.m. finish

206.8 lbs.

Incline Bench Press 150 X 5, 4, 3
45-degree Back Extension Life Fitness 210 X 10, 250 X 9
DB Reverse Lunge 35's X 12, 12
Face Pull LF 40 X 15, 15
Calf work on leg press 4 plates X 15, 6 p X 15

curt_james
09-15-09, 12:47 am
short n sweet
goooooooood work

Seems to be working well.


Great session!!! How's that knee holding up...???

Thanks, Mr. Dead! Fine, but I only did those reverse lunges today, so it really wasn't a test at all.

Firedrake
09-15-09, 12:53 am
9:10 p.m. start
9:50 p.m. finish

206.8 lbs.

Incline Bench Press 150 X 5, 4, 3
45-degree Back Extension Life Fitness 210 X 10, 250 X 9
DB Reverse Lunge 35's X 12, 12
Face Pull LF 40 X 15, 15
Calf work on leg press 4 plates X 15, 6 p X 15

Nice! Good looking work, Curt!

curt_james
09-18-09, 10:23 pm
202.6 lbs.

Leg Press 6 p X 20, 20
DB press 50's X 9, 9, 6
Pronated incline db rows 55's X 12, 11
Modified hi-pull 135 X 6, 5, 6

Firedrake
09-19-09, 1:48 am
Interesting split -- a little leg, some shoulder, some back. Keep it rollin'!

curt_james
09-20-09, 8:59 pm
Start time: 4:05 p.m.
Finish time: 5:00 p.m.

202.6 lbs.

Squat 135 X 8, 185 X 6, 205 X 1
Assisted chin up -50 X 8, 6, body weight X 2 awful half-reps
Incline DB Press 60's X 10, 9, 7

curt_james
09-20-09, 9:01 pm
Interesting split -- a little leg, some shoulder, some back. Keep it rollin'!

Courtesy of author/trainer Jason Ferruggia.

Full body workouts on a one-on/two-off schedule. Squats sucked today, 205 for a whopping one. BAH!

Pizzalamp
09-21-09, 7:00 am
Start time: 4:05 p.m.
Finish time: 5:00 p.m.

202.6 lbs.

Squat 135 X 8, 185 X 6, 205 X 1
Assisted chin up -50 X 8, 6, body weight X 2 awful half-reps
Incline DB Press 60's X 10, 9, 7

another one in da books

good work curt
at least they werent 22 awful half reps!

curt_james
09-23-09, 7:11 pm
4:20 p.m. start
5:05 p.m. finish

204.4 lbs.

Incline Bench Press 150 X 5, 5, 4 (squeezed out a few additional reps over last workout)
Back Extension - Universal 12 plates X 15, 14 p X 12
DB Reverse Lunge 40's X 12, 12 (weak grip is working against me here)
Face Pull - Bodymaster 40 X 15, 15
Calf work on leg press 6 p X 15, 15

Regarding calf work, maaaaaan, there was a woman in the local Barnes & Noble who had absolutely stage quality calves. Stunning. Calves any woman would love to possess! Or maybe not.

Though I didn't say anything to her, in the past I have complimented women on their legs. The one woman stated how much she hated her legs. It's interesting - the grass is always greener phenomenon applies to physiques as well as any other scenario.

Short people want to be tall, tall people want to be wide, curly-haired women straighten their hair while straight-haired women get perms. lol

No satisfaction in this world, it seems.

curt_james
09-23-09, 7:15 pm
another one in da books

good work curt
at least they werent 22 awful half reps!

heh :-)

Well, wouldn't I have to be stronger to complete 22 half reps, even with crappy form?

Hey, I hope your week is going great! Any interest in the fast approaching Olympia?

Firedrake
09-23-09, 8:31 pm
None of us is EVER satisfied for long, Curt -- that's why we're bodybuilders. We want to see what ELSE we can do . . .

Hoomgar
09-24-09, 11:24 am
None of us is EVER satisfied for long, Curt -- that's why we're bodybuilders. We want to see what ELSE we can do . . .

Ha ha! It's so true. Keep digging deep cj.

newbreed
09-25-09, 7:41 am
Hey bud. How's training going? Mine's ok. Haven't trained hard the past month. Joints needed a rest. Getting back into it next week with hopes of building some nice muscle mass and size. Hope all is well friend.

curt_james
09-26-09, 7:32 pm
Start: 4:30 p.m.
Finish: 5:00 p.m.

203.2 lbs.

Leg Press 6 p X 20, 20
DB press 50's X 10, 9, 8
Modified hi-pull 135 X 7, 6, 6
DB rows 55's X 12, 12

curt_james
09-26-09, 7:35 pm
None of us is EVER satisfied for long, Curt -- that's why we're bodybuilders. We want to see what ELSE we can do . . .

Words to live by!


Ha ha! It's so true. Keep digging deep cj.

Will do, Hg!


Hey bud. How's training going? Mine's ok. Haven't trained hard the past month. Joints needed a rest. Getting back into it next week with hopes of building some nice muscle mass and size. Hope all is well friend.

Appreciate the visit, newbreed! I've been absent from MD for the most part, but still keep a copy of my training journal there. Just a dup of what you see here.

I'm doing an abbreviated routine, very brief, but I'm making progress and that's what counts, right? Take care of those joints! My flexible ice pack is my friend. :-D

BigAnt
09-26-09, 8:22 pm
You been putting in some solid work...looks good!

curt_james
09-26-09, 10:01 pm
You been putting in some solid work...looks good!

Thank you, BigAnt! I hope your training is going great. Watching the Olympia webcast (http://webcast.bodybuilding.com/fitshow/2009olympia/webcast/2009olympia_fin202men_live.html) right now.

curt_james
10-03-09, 11:52 pm
8:10 p.m. start
8:55 p.m. finish

202.4 lbs.

Squat 135 X 8, 185 X 6, 205 X 5
Assisted chin up -50 X 8, 8, body weight X another 2 haggard half reps
Incline DB Press 60's X 9, 9
Calf work on leg press 6 plates X 30, 8 p X 20

curt_james
10-04-09, 12:28 am
9:25 p.m. start
10 p.m. finish

201.6 lbs.

Incline Bench Press 150 X 4, 4, 1 + 1/2 (failed, rolled bar to lap and stood up)
Back Extension - Life Fitness 210 X 15, 15
DB Reverse Lunge 30's X 12, 12
Face Pull - Life Fitness 30# X 12, 35 X 12, 40 X 12
Calf work on leg press 8 p X 25, 25