curt_james' workout journal

[curt_james]

Tim's Gym in Lititz, PA, USA

Incline Smith bench press 135x10, 145x8, 155x7, 165x3
Smith bench press 135x10, 145x8, 155x7
Pec-Deck 100x10, 115x8,8
Close-grip benches (Olympic bar) 100x10, 115x8,8
Pushdowns 60x10, 90x10, 70x15
Single-arm db overhead triceps extension 20#er 3x10 with assist from other arm (right arm/shoulder was way weaker than the left arm/shoulder)
Hammer curls 30#ers x15,10

20:00 minutes, 2410 strides, on PreCor EFX546 stepper http://precor.com/, 11 to 13 resistance

Star Trac treadmill 5 minute cooldown @ 2.5 speed, .21 distance

[curt_james]

Tim's Gym

Pulldown 100x10, 130x10, 150x10, 170x10
Seated Row 120x10, 150x10, 170x10, 200x8
DB Row 50x10, 60x10, 80x12
Barbell Curl 95x15,15,10
Alt DB Curl 30x12, 40x12, 50x8

20:00 minutes on PreCor EFX546 stepper, 2266 strides, 12 resistance

5 minute cooldown on Star Trac, 2.5 speed, .21 distance

[curt_james]

Gold's Gym in Carlisle (10 of 10 on 10-punch workout card)

Squat 205x10,10,10,10, 210x4
Leg Extension 200x12,12,13 - last two sets were rest-pause (10+2, 10+3)
Leg Curl 170x10, 9 (not full rep on 9th), then 170 to 140 to 110 strip set. I forget how many reps, maybe it was 4 reps at 170, 4 at 140 and 4 at 110.

I should have gone with 205 by 5 sets of 10, but upped the weight. Maybe as an excuse to not do 10 reps. Good squatting day, though. Deep and strong. Confidence up. Well, the fourth set of 10 was tough.

Also note: Six minutes rest between all sets on Squats. About two minutes on leg extensions and curls.

[curt_james]

Planet Fitness

Smith Seated Overhead Press 115x10,9,8
Lateral Machine 50x10, 60x10,10
Pec-Deck Rear Delt 100x10,10,12

Cardio 43:14 time, 2.14 miles, 2.5 to 3.0 speed

Calves Seated BodyMaster 205 3x50
Cable bicep rotator 25# 3x15
External 10# x15,15,10
Internal 20# 3x15
Shrugs 185 2x15, 205 3x15
Crunches 25,15,15,15
Parallel bar knee-ups 3x15
DB Press 40#ers x 11

[curt_james]

Off day

Planet Fitness

Star Trac treadmill, 47:25 time, 2.43 miles, 3.0 speed

Triceps pushdown 70# 3x15
Decline Smith Machine Bench 95# 3x10

[curt_james]

Joan Jett is a performer who's been around since my teen years and before. She turned 49 in September of 2007 and was interviewed recently about her new album Sinner and other areas of her career and life.



I posted a blog about her, too, after I found an article online in the NY Times from August 2007. Check out the blog if you like Jett: http://blog.bodybuilding.com/curt_ja.../30/joan-jett/

[liftingbuddy1]

Originally Posted by curt_james

Off day

Planet Fitness

Star Trac treadmill, 47:25 time, 2.43 miles, 3.0 speed

Triceps pushdown 70# 3x15
Decline Smith Machine Bench 95# 3x10

Cardio....CArdiO.....CARDIO!!! Man, that's a long time on the treadmill. I don't think I would ever want to go that long; I probably need it though

Mike

[curt_james]

Originally Posted by liftingbuddy1

Cardio....CArdiO.....CARDIO!!! Man, that's a long time on the treadmill. I don't think I would ever want to go that long; I probably need it though

Mike

Well, it's burning calories unnecessarily for me as I'm on a bulk right now, but at speed 3.0 it's really barely walking. Hardly can call it cardio at all. I went in on my off day because my training partner wanted to do some lifting and I figure the slow walking is good for me even if I did burn a few extra calories.

Thanks for visiting my journal, Mike!

[curt_james]

[curt_james]

Planet Fitness

Incline Smith Machine Bench 145x10,10,7
Flat Smith Machine Bench 115x10, 145x10, 155x7,8
Pushdowns 80x15, 100x15, 120x10
Close-Grips 115x10, 125x10,10
Tri-ex with cable (NH-style) 70x20, 80x20,20
Pec-Deck 115x10,9,10

Star Trac 30:00 minutes, 2.18 miles distance, 3.0 - 6.0 speed

[PrivateBaldrick]

Happy New Year, Curt!

[curt_james]

Originally Posted by PrivateBaldrick

Happy New Year, Curt!

Thank you! Happy New Year to you, too!

[curt_james]

Back & Biceps

Planet Fitness

Pulldowns 130x12, 160x10, 175x10
Seated rows 160x10, 205x9, 175x10
DB rows 60#ers x15, 75x15, 75x10 - last set completed with much stricter form
Barbell Curls 95x10,10,8

Star Trac 20:00 time, 1.02 miles distance, 3.0 speed

[curt_james]

Squat 215x5,5,5,4,5

Edit! I had added up my plates incorrectly last night. Duh! Wrote down 210 but it was 215! So that's an extra five pounds on squats. I thought it felt heavy.

It was the Oly bar (45) plus to 45# plates (135) plus two 25# plates (185) plus two 10#ers (205) and two 5#ers (total 215 lbs).

I'll be at four big plates pretty soon. Can't wait!

Star Trac 10:40 time, .54 distance, 3.0 speed

Leg Extensions 175x10,10,10
Leg Curl 95x10,10,10

DB Hammer curls and Triceps pushdowns supersetted:
curls 30#ers x 10,10, 55#ers x 5
triceps 100 3x10

[curt_james]

Smith Machine Press 125x10,9,6
Lateral Machine 60x12,12 65x8
Pec-Deck Rear Delts 105x12,10,12 (rest-pause - did so many reps, brief pause and then continued to 10 or 12 reps total)
Cable biceps rotator 25# x15,15,15
External 10# 3x15
Internal 20# 3x15
Shrugs (grip was failing big time) 225x15, 275x6, 225x5,11,12
Crunch 3 sets - 25,17,25
Parallel bar Knee-ups 3x15
Dumbbell Press 40#ers x 13
Seated Calf 215x50,50,50 - bouncy and rest-pause

DB Hammer curls and Triceps pushdowns supersetted:
curls 30#ers x 10,10
triceps 120 2x10

[curt_james]

Off day, but I went to Planet Fitness for some cardio.

Star Trac 25:00 minutes, 3.0 to 6.0 speed, 1.25 distance

Supersetted close-grip benches and hammer curls. 115 for 10-12 reps on close-grips and 50# dumbbells for 8-10 reps on hammers.

[curt_james]

Incline Smith Bench 145x8,8,9
Flat Smith Bench 135x10, 145x10,13
Close-Grips 115x10,12, 125 x 10
Pushdowns 100x15, 120x12, 130x15
Pec-Deck 115x12,11,9
Tri Burn (standing overhead extension with cable - like a vertical skull crusher) 70x20, 80x20, 90x20
Parallel Bar Knee Raise 15,15,15
DB Curls 35x10, 45x10, 55x5

Star Trac 2.83 distance, 38:17 time, 3.0 to 7.5 speed

[curt_james]

Decline Smith Bench 3x12 with empty Oly bar and then two sets with two 10# plates
Pulldowns 100x12, 115x12,15
Seated Row 115x12, 145x12, 115x10
Machine Curl 3x10 3 plates on Universal
DB Row 60#er x12,15,20
DB Curl 30x15,12,10

Star Trac 26:16 time, 1.34 distance, 3.0 speed

Parallel Bar Knee-Up 15,15,15
Broomstick shoulder rotation/stretch 20 reps

Star Trac bike 15:00 time, 2.08 distance, level 10/speed 19

My right shoulder was barking and so my poundages are down and my intensity was less than 100%. Looking forward to legs tomorrow so I can allow my upper body to rest. Looking for 215 lbs for 5 sets of 6 reps in the squat!

[curt_james]

Been having some crrrraaaazy workouts lately.

[curt_james]

Squats 215x5,6,6,6,4

Star Trac treadmill 36:00 time, 3.0 speed, 1.29 miles

Leg extensions 175x10, 8+4*, 12 *rest pause
Leg curls 100x10,10,8

[liftingbuddy1]

Nice leg workout man, I think I've said it before and I'll say it again, Squats look impressive.

Mike

[curt_james]

Mike, I was looking in the mirror as I dipped under the bar to set up for a new set and thought about the lifters who move 405 lbs. and just said to myself, "Well, it's heavy FOR ME!" I don't care that it's "only" 215 lbs. - it's heavy for me! So, yep, thank you very much for the compliment.

Can't wait to get to 225 lbs. for reps. Man, that will be great. There aren't many at Planet Fitness who even do squats, so repping four plates will be a big boost for my self confidence and sense of DIESEL!

Kudos on keeping your workout journal up to date. I love my pen and paper journal and my online journals. They really help me a lot.

How's your new year shaping up?

[curt_james]

I want to workout in HER gym!

[curt_james]

Smith Seated Press 65 3x10
Lateral Machine 65 3x10

27:00 Star Trac treadmill @ speed 3.0

Rear delt on Pec-Deck 100 3x10
Hammer curls 35#ers 7,10,10
Parallel Bar Knee-ups 3x15

Shoulder was barking and so I gave it a rest tonight. Hopefully will be able to hit it hard next workout. Tomorrow is my off day, but planning on going in for some cardio.

Also, purchased a pair of 2 1/2-pound Olympic weights. Planet Fitness has NO tiny plates if you can believe that. D'OH!

[TDace25]

Originally Posted by curt_james

Mike, I was looking in the mirror as I dipped under the bar to set up for a new set and thought about the lifters who move 405 lbs. and just said to myself, "Well, it's heavy FOR ME!" I don't care that it's "only" 215 lbs. - it's heavy for me! So, yep, thank you very much for the compliment.

Can't wait to get to 225 lbs. for reps. Man, that will be great. There aren't many at Planet Fitness who even do squats, so repping four plates will be a big boost for my self confidence and sense of DIESEL!

Thats a great way to think about it, if it's heavy for me thats all that matters. I'm sure you'll be reppin 225 in no time

[curt_james]

Star Trac 50:18 time, 3.83 miles distance, 3.0 to 5.5 speed
Ab machine 170 lbs. x 25,25,25
Parallel Bar Knee-ups 20,15,10

[curt_james]

Incline Smith 150x10,9,10 (low incline - read an article to stay at 10 degrees to avoid trashing your shoulders)
Flat Smith 145x10, 150x10, 160x9
Close grip 125x10,10 130x10
Pushdown 120x10, 130x10, 140x7
Tri ex cable (Hartman burn 'em ups) 70x20, 80x20, 90x20
Pec-deck 115x10,13,10

Star Trec 16:00 time and 1.5 miles

[curt_james]

I felt horrible this afternoon and almost skipped my workout. Decided to go and start off with some light sets and see how I felt.

Pulldowns 85x12, 130x10, 160x10, 175x10
Seated Rows 85x12, 130x10, 160x10, 190x7
DB Rows 40x12, 60x10, 75x10, 75x10
Standing BB Curl 45x10, 65x10, 85x8
Alternating DB Curl 30x10, 40x10,10

Star Trac 32:54 time, 1.69 miles, 3.0 speed

The workout went well and I felt strong as the workout continued. Thought it was going to be a wasted effort.

[PrivateBaldrick]

Strength and size looks like its coming pretty easily. A world of difference compared to when you were dieting.

[curt_james]

Planet Fitness

Squats 135x5, 185x3, 215x8,8,8,6, 225x5

Pulldowns 3x12
Seated rows 3x12
Machine curls 3x12

Star Trac 22:27 time, 1.04 miles, 3.0 - 2.5 speed

Almost bailed on today's workout, but hauled myself out of bed, shaved my head, showered, dressed and drove to the gym. Was feeling horrible again. I've got some serious congestion or phlegm in my chest (yeah, TMI) and was feeling like absolute sh!t.

Glad I worked out, though. Upped my reps with 215 and then put those much desired four plates on the bar for five slow, deep, and strong reps.

My knee was pinging this a.m. from doing 7.5 speed on the Star Trac recently. My training partner had it going at 9.7 in our last workout. Crazy. I'm not doing that again. Can't keep up and my old knees don't need that impact. Going to save my knees for the squats instead.

Was very happy about the 225. Next workout I'm planning on 215 for two sets of ten and then three sets with 225 for whatever reps I can manage.

I started out with 135 for a few reps just to see how I felt and then a second warm-up set with 185 just to test the knee and my back. I really hit my back hard yesterday and I could feel all those aches and pains this morning, too. Hot shower helped erase that momentarily and once I got to doing the sets of squats I was really into it. Eight reps with 215 was feeling good.

Again, a lot of it is mental. Gotta have that confidence to make the attempt. When I was a teenager or 20something I did 250 for an ATTG double and 265 for a single. I can see that on the horizon, but not necessarily soon.