curt_james' workout journal

[curt_james]

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]

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]

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]

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

[curt_james]

Treadmill 45:00 @ 3.5 speed 2.0 incline

[curt_james]

204.6 lbs.

Start: 9:30 p.m.
Finish: 9:55 p.m.

Leg Press 8 plates X 20, 20
DB press 55's X 5, 5
Modified hi-pull 135 X 6, 6
Pronated Incline DB Row 55's X 12, 7

[VforVlad]

205lbs? strong bulk?

[curt_james]

Start: 8:45 p.m.
Finish: 9:43 p.m. (Lots of talking this workout!)

203.4 lbs.

Chin ups bodyweight X 3, 2
Chin ups negatives (lowering from top position) X 10
Squat 135 X 8, 185 X 6, 205 X 7
Incline DB Press 60's X 10, 10, 5
Calves on leg press 10 plates X 20, 20

[curt_james]

Originally Posted by VforVlad

205lbs? strong bulk?

Strong gut! lol

I should definitely hit the treadmill and adjust my eating.

[curt_james]

203.4 lbs.

Treadmill 3.5 speed 2.0 incline 70:00

[curt_james]

Start: 4:30 p.m.
Finish: 5:00 p.m.

202.6 lbs.

Superset Incline Bench Press 140 X 7, 4, 4
and 45-degree Back Extension 190 X 10, 210 X 10

Face Pull Life Fitness 45 X 15, 15
Calves on leg press 10 plates X 20, 20
DB Reverse Lunge 40 X 12, 12

I dropped my incline weight ten pounds as I was struggling with 150 and I also didn't have the five minutes to waste between sets. I'm a procrastinator and always get to the gym right before closing time. Compounding that fact, Dickinson College had their alumni day or family party and the streets were packed. A two-minute drive to the gym turned into ten or fifteen.

[curt_james]

Start: 9:30 p.m.
Finish: 10 p.m.

204.4 lbs.

Tri-set of leg press, hi-pull, and calves:
Leg Press 8 plates X 25, 20
Modified hi-pull 135 X 8, 8
Calves on leg press 10 plates X 25, 25

DB press 55's X 6, 5
Pronated Incline DB Row 55's X 12, 10

[curt_james]

Start: 2:30 p.m.
Finish: 3:30 p.m.

Again, lots of socializing dragged this workout into overtime. Rainy day had the gym a lot busier than normal and, in turn, offered up a lot of people to talk with. Not necessarily a bad thing.

206 lbs.

Squat 135 X 8, 185 X 6, 210 X 3
Chin up Bodyweight X 2, 2, negatives X 10
Incline DB Press 60's X FAIL, 50's X 4

D'OH! I thought I had seated DB presses scheduled, but I was supposed to be doing incline DB BENCHES! I knew I had gotten some decent reps with sixties in the previous workout and was wondering why my strength had apparently dropped through the floor. Duh, again, it was a different exercise.

Incline DB Benches 60's X 10, 8
Calves on leg press 10 plates X 25, 20

[curt_james]

8:30 p.m. start
9:10 p.m. finish

206 lbs.

Superset Incline Bench Press 145 X 5, 5, 4
and 45-degree Back Extension 210 X 10, 10, 10
DB Reverse Lunge 45's X 12, 8
Face Pull Life Fitness 70 X 15, 75 X 15
Calves on leg press 10 plates X 25, 25

[curt_james]

Start: 4:30 p.m.
Finish: 5:00 p.m.

201 lbs.

Superset lp and calves
Leg Press 8 p X 20, 15
Calves on leg press 10 p X 25, 25
DB Military Press 55's X 7, 5
Pronated Incline DB Row 55's X 13, 12
Modified hi-pull 135 X 7, 7

[curt_james]

198.8

60:00 treadmill 3.5 speed 1.0 incline

[curt_james]

Start: 7:20 p.m.
Finish: 8:10 p.m.

199.6 lbs.

Squat 135 x 8, 185 x 6, 210 X 4
Chin up Bodyweight X 2, 2, negatives X 12
Incline DB Press 65's X 7, 7, drop set 50's X 6

[curt_james]

19.7% bodyfat

1:40 p.m. start
2:30 p.m. finish

197.6 lbs.
Weight taken after a meal of 5 eggs sunny side up, double bacon, coffee, and pumpkin pie with whip cream.

Had baked haddock, sweet corn, and three slices of Italian bread last night. Called it my "cheat meal" but I believe it's more accurately a disenchantment with Darden's eating plan.

I followed it religiously for ten weeks soon after I turned 45. My motivation seems to be at a different level at age 47. lol

Superset Incline Bench Press (last workout: 145 X 5, 5, 4)
145 X 6, 6, 5
and 45-degree Back Extension (last workout: 210 X 10, 10, 10)
230 X 10, 10, 10
DB Reverse Lunge (last workout: 45's X 12, 8)
20's X 12, 12

Knee was twinge city and so I cut myself a break and went super light with strict form.

Face Pull Life Fitness (Last workout's 75# was bogus. Imma keel a machine. )
40 X 15, 15
Calves on leg press (last workout: 10 plates X 25, 25)
10 p X 30, 25

[curt_james]

Start: 9:05 p.m.
Finish: 9:55 p.m.

199.8 lbs.

Deadlift 135 X 10, 185 X 8, 225 X 6
Superset lp and calves
Leg Press 8 p X 25, 17
Calves on leg press 10 p X 30
Seated calf raise w/ dumbbells 50's X 15
DB Military Press 55's X 6, 5
Single DB row 60# X 12, 12

[curt_james]

Returning to a workout program I last followed from November 2007 to April 2008.

It's a Jay Cutler workout program recommended for beginner's from his book CEO Muscle.

Weight Training: Four-on/One-off

Day 1: Chest & Triceps
Exercise Sets Reps
Barbell bench presses 3x8-10
Incline barbell bench presses* 3x8-10
Flat bench dumbbell flyes 3x8-10
Close-grip bench presses 3x8-10
Lying cambered bar extensions 3x8-10
Straight bar cable pushdowns 3x8-10

*Every other workout, alternate incline barbell presses with incline dumbbell presses.

Day 2: Back and Biceps*
Exercise Sets Reps
Pulldowns 3x8-10
Seated cable rows 3x8-10
Dumbbell rows 3x8-10
Standing barbell curls 3x8-10
Alternating dumbbell curls** 3x8-10

*Since cable rows, one-arm db rows, and bent-overs work a lot of the biceps, you don't need a lot of additional biceps work.
**Dumbbell curls can be done either standing or seated. Alternate from week to week between the two.

Day 3: Legs
Exercise Sets Reps
Leg extensions 3x8-10
Squats 4x8-10
Leg curls 3x8-10

Day 4: Shoulders, Traps, Abs, & Calves
Seated dumbbell overhead press 3x8-10
Seated dumbbell lateral raises 3x8-10
Bent-over rear lateral raises 3x8-10 (or)
Reverse peck-deck lateral raises 3x8-10
Barbell shrugs 5x8-10
Seated calf raises 3x8-12
Standing calf raises 3x8-12
Ab crunches on a bench 3x12-15
Hangling leg raises (knees bent) 3x12-15

For each bodypart, shoot for a total of 9 sets, 8 to 10 reps per set.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight.

[curt_james]

Day 1: Chest & Triceps

197.4 lbs.

Start: 8:30 p.m.
Finish: 9:50 p.m.

Dumbbell bench presses 50's X 10, 10, 10
Incline dumbbell bench presses 60's X 2, 45's X 10, 10, 10
Flat bench dumbbell flyes 20's X 10, 10, 10
Close-grip bench presses 95 X 8, 6, 6
Lying cambered bar extensions 35# X 10, 10, 10
Straight bar cable pushdowns 50# X 10, 60# X 10, 8