Curt James' training journal

[Curt James]

Curt whats your current goal!? Gaining size or dieting up!?
How is your diet?

Goal is simply (or NOT so simply) get in the gym regularly.

Diet is slim to none, as in I’m currently operating under low cals.

[Curt James]

4/9

Day 1

Chest
Db bench 4x10-12 pyramid to 35lb dbs
Db incline flyes 4x10-12 pyr to 20lb dubs
Pec deck 4x10-12 pyr to 70lb
Push ups 4x10-12: 6 reps, 6, 6,
Db pullovers 4x10-12 pass

Calves
Seated toe press 4x10-12 pass

Treadmill 30 minutes, 3 speed/incline

[Curt James]

DAY 1 Chest and Calves
DAY 2 Back
DAY 3 Off
DAY 4 Arms and Forearms
DAY 5 Shoulders and Calves
DAY 6 Legs
DAY 7 Off

5 exercises per body part
4 sets, 10-12 reps per set, per exercise
1 min rest between sets

[The Solution]

Consistency is key!
Hows the school year?

[Curt James]

Consistency is key!
Hows the school year?

Yes, it is.

And this has probably been my best year ever.

[Curt James]

4/10

Day 2
Back
Wide grip assisted pull-up 4x10-12 pyramid to -70x6
Close grip pull down 4x10-12 pyr to 100
One-arm db rows 4x10-12 pyr to 45x8

[Curt James]

4/12

Day 4
Arms
Superset
Db curls 4x10-12 pyr to 25
1db ovhd tri press 4x10-12 pyr to 40

Superset
EZ bar curl 4x10-12 pyr to 50
Tri pushdowns 4x10-12 pyr to 50

Forearms
Barbell wrist curls 4x10-12 pyr to 50
BB reverse curls 4x10-12 pyr to 40
Treadmill 30 minutes 3 speed 3 incline

[hifrommike65]

Solid workout!

[Curt James]

Solid workout!

Thanks, Mike. :-)

[Curt James]

4/14/18

Day 5 and 6
Shoulders
Front, side, bent over w.u. 2 1/2 3x15
Db press 4x10-12 pyr to 20lb dbs
Smith Machine press 4x10-12 pyr to 25lb (plus Smith assembly)
Side laterals 4x10-12 pyr to 12.5lb dbs

Bent over side laterals 4x10-12 pyr to
Db front raises 4x10-12 pyr to

Calves
Toe press 4x10-12 pyr to
Standing calf raises 4x10-12 pyr to

Legs
Leg press 4x10-12 pyr to 3 plates +25lb per side
Leg extension 4x10-12 pyr to 105x10
Leg curls 4x10-12 pyr to 120x9

[hifrommike65]

Excellent workout, nicely paced, great choices for each bp (body part).

[Curt James]

4/16

Day 1
Chest
Db bench 4x10-12 pyramid to 40lb dbs x10
Db incline bench 4x10-12 pyr to 35lb dbs
Pec deck 4x10-12 pyr to 90lb
Push ups 4x10-12: 6 reps, 6, 6, 6
Calves
Seated toe press 4x15 pyr to 150lb

[Curt James]

Excellent workout, nicely paced, great choices for each bp (body part).

You’re making me blush red, white, and blue. Lol
I’m not sure I deserve all that praise

[Curt James]

Day 2
4/18
Back
Db rows 4x12 pyr to 50lb db
Wide grip assisted pull-up 4x10-12 pyramid to -100x12, -120x12, -130x12, -120x12
Close grip pull down 4x10-12 pyr to 100
Db curls for pump

[Curt James]

Day 4
4/19
Arms
Superset
Db curls 4x10-12 pyr to 30
1db ovhd tri press 4x10-12 pyr to 40
Superset
EZ bar curl 4x10-12 pyr to 60x10
Tri pushdowns 4x10-12 pyr to 60x6
Forearms
Barbell wrist curls 4x10-12 pyr to 60x8
BB reverse curls 4x10-12 pyr to 50x10
Treadmill 30 minutes 3 speed 3 incline