curt_james' workout journal

[curt_james]

ChickenTuna-inspired Workout Program

Weight Training: 3 times a week

Monday: Back/Biceps
Pull ups (negatives) 3 sets of 5
Lat Pull Downs 3 sets of 8-10
One armed dumbbell rows 3 sets of 8-10
seated rows 3 sets of 8-10
bicep curls 3 sets of 8-10
hammer curls 3 sets of 8-10

Wednesday: Chest/Shoulder/Triceps
Chest Machine 3 sets of 8-10
Dip machine 3 sets of 8-10
Shoulder press 3 sets of 8-10
pec deck flyes 3 sets of 8-10
Universal seated chest press 3 sets of 8-10
single dumbbell overhead triceps or Bodymaster tricep extensions 3 sets of 8-10

Friday: Legs
Leg press 3 sets of 8-10
Squats 1 set of 20
Deadlift 3 sets of 8-10
DB lunges 3 sets of 10
Leg extensions and Leg curls superset 3 sets of 8-10

Cardio for 20 - 60 minutes five days a week (Life Cycle)

Again, this is a variation on CT's workout program. Tip of the hat and a sincere thank you.

I'll be updating beginning Monday, October 1, 2007.

[curt_james]

Abs: crunches and knee-ins off the end of a bench, supersets, 3 x 20 each exercise followed by 3 x 20 of side bends holding a 20-pound dumbbell

This was a rest day, but I thought I'd throw in some quick ab work. The gym was closed (8 p.m. on Sundays) and so I skipped my intended but unscheduled cardio.

[curt_james]

Pull ups 3 x 5 negatives (hop up and lower myself against bodyweight)
Lat pull downs 3 x 10: 130, 140, 150
One-arm db rows 3 x 10: 45, 45, 50
Seated rows 3 x 10: 130, 140, 150
DB curls 3 x 10 with 25's
"Hammer" DB curls 3 x 10 with 30's
Life Cycle for 20 minutes at 3.5 speed

Reading: Lee Child's "Die Trying"

[curt_james]

Cardio:
Life Cycle
53:05 for 3.78 miles

Like zo...

10 minutes at 3.8
2 minutes at 7.0
10 minutes at 3.8
2 minutes at 7.0
10 minutes at 3.8
2 minutes at 7.0
10 minutes at 3.8
2 minutes at 7.0
5 minutes of cooldown
____________________
53 minutes (and those precious 5 seconds) for just shy of four miles followed by some

Ab work:

Ab Machine (like a seated crunch)
110, 120, 130 for sets of 20 reps

Then 3 super or giant sets of
Knee-ups (no added weight) and
Side bends on each side holding a 40 lbs. DB

3 x 20 reps, no rest, knee-ups, left side bends, then right side bends, and back to knee-ups and so on.

[curt_james]

Wed: Chest/Shoulder/Triceps

Machine bench press 3 sets of 8-10
Assisted Machine Dips 3 sets of 8
Machine shoulder press 3 sets of 8-10
Pec deck flyes 3 sets of 8-10
Universal chest press 3 sets of 8-10
Tricep Extension Machine 3 sets of 8-10

Cardio:

[curt_james]

Wed: Chest/Shoulder/Triceps

Machine bench press (3 sets of 8-10) 100x6, 80x8, 80x9
Assisted Machine Dips (3 sets of 8) 90x10, 100x8, 105x8
Machine shoulder press (3 sets of 8-10) 120x10,8,6
Pec deck flyes (3 sets of 8-10) 55x10, 70x8,8
Universal chest press (3 sets of 8-10) 70x8, 80x9, 90x6
Tricep Extension Machine (3 sets of 8-10) 60x10, 70x10,10

Cardio:
1.64 miles in 25:32 minutes

10 minutes @ 3.8
2 minutes @ 7.0
8:32 minutes @ 2.8
5 minutes @ cooldown

[curt_james]

Ab machine: 130 lbs. 3x20
Knee-ups: 3x20
Side bends: 3x20 per side with 50-lbs. db
Seated leg raise/knee-up: 3x20

Star Trac cardio machine:
20:37 minutes for 1.21 miles @ 3.5 speed

[PrivateBaldrick]

Nice work so far in the journal! It's good to keep one because it discourages you from skipping workouts because you're always eager to post something and you don't want to look lazy, plus it makes you always strive for PRs to put down. And of course its nice to get the occasional compliment. Keep up the good work.

[curt_james]

Nice work so far in the journal! It's good to keep one because it discourages you from skipping workouts because you're always eager to post something and you don't want to look lazy, plus it makes you always strive for PRs to put down. And of course its nice to get the occasional compliment. Keep up the good work.

Thanks! I didn't realize there was such a thing as workout journals available on BodySpace until I read yours. I appreciate the encouragement and advice.

[curt_james]

Friday: Legs
Bodymasters Leg press - 235 lbs. 3x10
Deadlift - 155x10, 185 2x10
DB lunges 3 sets of 10 each side, gripping 25 lbs. plates
Leg extensions 105 lbs. 3x10
Leg curls 100 lbs. 3x10

Cardio (Life Cycle) 30 minutes @ 3.5 speed for 1.74 miles

Pressed dumbbells: 30 x 1, 40 x 1, 45 x failed

Holy crap. This dieting or "eating plan" is doing nothing for my strength. Although, yeah, I am losing inches from my waistline.

[curt_james]

Friday, Oct. 5, 2007:

1 cup Quaker? Oatmeal
2 strawberry nonfat yogurts
10 ON amino horse frigging pills
1 pack Ritz? Peanut Butter crackers
20 Planters? Cashews
1 small Banana
1 Healthy Choice Country Breaded Chicken TV dinner
1 ON Cookies N' Cream whey drink

1495 calories and 93 grams of protein in that. So if you go by that whole 1 (or even 2) grams of protein per pound of bodyweight then I need to increase my protein a good bit. Eight hours of sleep wouldn't be a bad idea either, especially as I've been operating on 5 or 6 per night max for the past several weeks.

[curt_james]

Monday: Back/Biceps

Pull ups 3 sets of 5 (negatives) Got off 1 and a half full reps, 1 in first set and a "half" in the third set
Lat Pull Downs 3 sets of 8-10: 140, 150, 160
One armed dumbbell rows 3 sets of 8-10: 50's
seated rows 3 sets of 8-10: 140 3x10
barbell curls max: Oly bar x 3, 65 x 2, 85 x 2, 95 x fail (no strict rep possible), 95 x 6 cheat curls
db bicep curls 3 sets of 8-10: 20's
db hammer curls 3 sets of 8-10: 30's (cheatish)

ab machine: 140 3x20
knee ups: 3x20
obliques holding a 45-pound plate: 3x20 per side

Life Cycle:
10 minutes @ 3.8 speed
2 min @ 7.0
10 @ 3.8
2 @ 7
10 @ 3.8
2 @ 7
Cool down 5 minutes

Total: 41:06 time, 2.91 miles

[PrivateBaldrick]

Friday, Oct. 5, 2007:

1 cup Quaker? Oatmeal
2 strawberry nonfat yogurts
10 ON amino horse frigging pills
1 pack Ritz? Peanut Butter crackers
20 Planters? Cashews
1 small Banana
1 Healthy Choice Country Breaded Chicken TV dinner
1 ON Cookies N' Cream whey drink

1495 calories and 93 grams of protein in that. So if you go by that whole 1 (or even 2) grams of protein per pound of bodyweight then I need to increase my protein a good bit. Eight hours of sleep wouldn't be a bad idea either, especially as I've been operating on 5 or 6 per night max for the past several weeks.

That's all you had the whole day? That's what I call starvation ! Actually I should congratulate you for your discipline.

[curt_james]

Life Cycle:
10 minutes @ 3.8 speed
2 min @ 7.0 speed
10 @ 3.8
2 @ 7
10 @ 3.8
2 @ 7
10 @ 3.8
2@ 7
Cool down 5 minutes

Total: 53:00 minutes

[curt_james]

That's all you had the whole day? That's what I call starvation ! Actually I should congratulate you for your discipline.

I'm not sure congratulations are in order. My already low strength has vaporized along with the twenty pounds or so that I've lost since reducing my food intake.

I certainly have been disciplined, but not sure that discipline is being rewarded with the physique I have as my goal. That is, I don't think I'm preserving enough muscle for even a skinny guy. My abs are not popping like I want, but I guess I need greater intensity or oomph to my ab workouts. I'm going to keep up with the eating plan a few more weeks. My waist measurement is going down at least.

Thanks for the congrats regardless of my concerns/dissatisfaction.

[PrivateBaldrick]

Well, your calories might be a bit low.

[curt_james]

Well, your calories might be a bit low.

Maybe so, but I'm sticking with it for several more weeks. And I'm also purchasing a new bathroom scale after work. The one I have is giving different totals in the space of five minutes. Get on and it says 153, step off and back on and it says 156, off and on, 152. Wtf? It's an old scale, so time for the trash heap, I guess.

Today is chest and triceps.

Thanks for commenting!

[curt_james]

Machine Bench 100x10,10,8
Dip Machine 100x10, 105x10, 110x10
Peck Deck 60x10, 65x10,10
Machine Press 120x10,7,8
Universal Bench 80x8,9,6
Single db two-hands overheard triceps press 25x8, 30x7,6
Ab machine 150 3x20
Knee-ups 3x20

Star Trac treadmill: 20:44 time, 3.5 speed, 1.22 distance

[curt_james]

Life Cycle:
10 minutes @ 3.8 speed
2 min @ 7.0 speed
10 @ 3.8
2 @ 7
10 @ 3.8
2 @ 7
10 @ 3.8
2@ 7
Cool down 5 minutes

Total: 53:04 minutes
Distance: 3.76 miles

Dork alert: I purchased a small notebook for a workout journal and put a Planet Fitness sticker on the cover. DORK! Hey, ya gotta love your gym. Their non-judgment zone philosophy is garbage, though. Without people judging you there's a decided lowering of motivation, in my opinion. I mean internal motivation only goes so far. Most people need shame, ridicule, guilt, etc. to spur them on. Take the old Charles Atlas ads as an example.



Obviously guilt and shame aren't healthy or appropriate, but they can certainly be the necessary kick in the a$s.

[PrivateBaldrick]

Obviously guilt and shame aren't healthy or appropriate, but they can certainly be the necessary kick in the a$s.

Haha, true.

[curt_james]

Friday: Legs
Leg press: Bodymasters machine - 250 for 3x10
Deadlift 185 for 3x8
DB lunges 3 sets of 10 each leg holding a 25# plate in each hand
Leg extensions and Leg curls superset 3 sets of 10 with 120 lbs.

Life Cycle: 3.5 for 20:02 = 1.16 miles

[curt_james]

Sunday, Oct. 14, 2007

Today is an "off" day - no lifting schedule, however I paid five bucks to do abs and cardio at the local Gold's.

15:00 on the Life Fitness stepper for 1.25 miles
15:09 on the Life Cycle treadmill for .95 distance

Abs:
Incline trunk curls 3x20
Side bends - holding a 50# db in each hand, 30 reps each side (alternating reps to a count of 60 reps total)

Also spent $10.50 on 3 of those newfangled liquid protein gizmos. Looks like a big test tube. Picked up an orange, fruit punch, and grape. Each tube has 176 calories and 42 grams of protein.

Attended the NPC Maryland State Bodybuilding and Figure Championships last night, Saturday, October 13, 2007.

Victor Martinez guest posed and so did Lisa Aukland! Vic was 2nd place at the Mr. Olympia and Lisa got 4th at the Ms. Olympia. I shot the two following vids using a Sony Cyber-Shot.





Definitely a great time last night.

[curt_james]

Pull ups (negatives) 3 sets of 5
Lat Pull Downs 3 sets 10 with 150
One armed dumbbell rows 3 sets of 10 with 50# db
seated rows 3 sets of 10 with 150
bicep curls 3 sets of 10 with 30# dbs
hammer curls 3 sets of 10 with 35# dbs

knee ups 3 x 20
ab machine 3 x 20 with 150
crunches 3 x 20
Nautilus ab machine 70# and 100# x 20 reps

Life Cycle 3.5 speed for 20 minutes = 1.16 mi distance

[curt_james]

Life Cycle:

10 minutes @ 3.8 speed
3 @ 7.0
10 @ 3.8
2 @ 7
10 @ 3.8
3 @ 7
10 @ 3.8
2 @ 7
10 @ 3.8
5:00 cool down

Totals: 65:00 minutes and 4.53 miles

[PrivateBaldrick]

Sweet videos! You should post them in the IFBB section.

[curt_james]

Sweet videos! You should post them in the IFBB section.

I got to the contest pretty late. The ticket salesperson told the lady in front of me that she could have center and farther back or front and off to the side. She took center-back and I was happy to take seat A-9 which was in the very front row. All the way to the left side as you look at the stage, but, hey, FRONT ROW!

Posted the videos here first and then did add them to the IFBB Pro forum somewhere, too.

Glad you liked 'em. Next up is the NPC Mountain Valley Championship with Gustavo Badell scheduled to guest pose!

[curt_james]

Bench machine 100 3x6,6,5 (partials AND sloppy)
Dips 105 3x10 (strong)
Universal bench press 70 3x10
Tricep machine 60 3x10

Life Cycle 20 minutes at 3.8 speed - 1.26 miles

Ab machine 3x20 with 120 lbs.
Knee ups 3x20

Pec Deck: 80 lbs. x 10,10,8

At home:
Standing knee-up crunch 2x12 each side
Standing side crunch 2x12 each side
Standing bicycle 2x12 each side
One-legged medicine ball twist 2x12 each side

Balance was a big issue for me with the exception of the Standing bicycle.

I found the "At home" portion of this workout in the November issue of Oxygen - that's the one where arieseyes appears on page 133!

http://forum.bodybuilding.com/photo/...&ppuser=222504

[curt_james]

Life Cycle treadmill

12 minutes @ 3.8
3 @ 7.0
8 @ 3.8
3 @ 7.0
10 @ 3.8
5 minutes cool down

Totals: 41:01 time and 1.26 distance

[curt_james]

Leg press 3 sets of 8-10 with 250 lbs.
Deadlift 3 sets of 10,6,6 with 205 lbs.
DB lunges 3 sets of 12 reps with a 25# plate in each hand
Leg extensions and Leg curls superset 3 sets of 10 with 125#

Crunch 3x20
Knee ups 3x20
Bicycle Knee ups 2x40 (20 per leg)

Cardio:
20 minutes of 3.5 speed plus a 5:00 cool down for 1.36 distance.

[curt_james]

Life Cycle treadmill

12 minutes @ 3.8
3 @ 7.0
8 @ 3.8
3 @ 7.0
10 @ 3.8
5 minutes cool down

Totals: 41:01 time and 1.26 distance

That should have read 2.96 miles. D'OH!