Curt James' training journal

[Curt James]

8/17/16

9:00 p.m. - 10:00 p.m.

Day 5 – Arms

EZ bar curls: 4 sets of 12 – 15 reps
4x10
Seated double arm dumbbell curls: 4 sets of 10 reps
15s x15, 20s x12, 25s x12, 12
Standing hammer curls: 4 sets of 10 – 12 reps
25s x10, 30s x10, 35s x10, 10
Preacher curl machine: 3 sets of 10 – 12 reps
50x12, 60x12, 12
Triceps rope pushdowns: 4 sets of 15 – 20 reps
40x15, 12, 12, 12
Triceps overhead extensions: 4 sets of 15 reps
30x15, 40x12, 45x12, 12
Skull-crushers: 3 sets of 12 – 15 reps
-
Close grip bench press: 3 sets of 15 reps
bar x15, 65x12, 75x12, 12, 12

[Curt James]

2,572 calories yesterday.

[Curt James]

8/18/16

Gold's Gym

9:30 p.m. - 10:00 p.m.

Day 1 – Chest

Flat bench barbell press: 4 sets of 8 – 10 reps
95x12, 115x12, 125x10, 135x8
Decline barbell press: 3 sets of 12 reps
95x12, 12, 105x12

Planet Fitness

- HydroMassage bed x 20 minutes
- Massage chair x a ton! I put four tokens in for 20 minutes. Time expired but the gizmo is still running. Lol I hate to climb out, but I have to finish chest.

11:45 p.m. - 11:59 p.m.

Incline dumbbell press: 4 sets of 8 – 10 reps
40s x12, 45s x12, 50s x12, 55s x12

8/19/16

12:01 a.m. - 12:45 a.m.

Incline dumbbell flyes: 4 sets of 12 reps
15s x15, 20s x12, 12, 12
Cable crossovers: 3 sets of 15 reps
10 lbs. each side x15 reps, 15 reps, 15 lbs. each side x10, 10
Pec deck: 3 sets of 15 reps
70x15, 90x15, 15
Push ups: 3 sets of 15 – 20 reps
-

HydroMassage bed x 10 minutes

[Curt James]

2,604 calories yesterday.

[Curt James]

8/19/16

Day 2 – Shoulders

9:05 p.m. - 10:00 p.m.

Barbell press: 4 sets of 8 – 10 reps
45x15, 55x10, 65x10, 75x10, 85x10
Machine lateral raises: 4 sets of 12 – 15 reps
10x15, 20x15, 15, 15
Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
25s x12, 30s x12, 35s x12, 40s x10
Plate raises: 4 sets of 8 – 10 reps
35x10, 10, 10, 10
Rear delt flyes: 4 sets of 12 – 15 reps
80x12, 12, 12, 12
EZ bar upright rows: 4 sets of 10 – 12 reps
-
Dumbbell shrugs: 3 sets of 15 reps
-

2,550 calories yesterday.

[The Solution]

How you been feeling eating a lot more daily?

[Curt James]

How you been feeling eating a lot more daily?

I am getting my calories in, but not at specific times. Can definitely tell that I can knock out some push ups if I've had a meal at some point prior to the exercise.

I've been participating in a push up challenge to raise awareness of suicide and PTSD. It was a 22-day activity and I'm on day 28.


http://www.youtube.com/watch?v=tF3KugxwCT4

[Curt James]

8/30/16

Day 3 – Legs

Freemotion squats 160x15, 180x15, 200x15, 220x15, 240x12, 260x12
Leg curls 70 lbs. 4x15

8/31/16

Day 4 – Back

Pull downs: 4 sets of 12 reps
70x15, 90x12, 110x12, 130x10, 150x8
Dumbbell rows: 3 sets of 10 reps
50x10, 60x10, 70x10, 75x10

[Curt James]

On the schedule for tonight...

9/1/16

Day 5 – Arms

EZ bar curls: 4 sets of 12 – 15 reps
Seated double arm dumbbell curls: 4 sets of 10 reps
Standing hammer curls: 4 sets of 10 – 12 reps
Preacher curl machine: 3 sets of 10 – 12 reps
Triceps rope pushdowns: 4 sets of 15 – 20 reps
Triceps overhead extensions: 4 sets of 15 reps
Skull-crushers: 3 sets of 12 – 15 reps
Close grip smith machine bench press: 3 sets of 15 reps

[Curt James]

9/3/16

Day 5 – Arms

EZ bar curls: 4 sets of 12 – 15 reps
30x20, 40x15, 50x 15, 15
Seated double arm dumbbell curls: 4 sets of 10 reps
12.5 lbs dumbbells x10, 15 lbs dbs x10, 17.5 lbs dbs x10, 20 lbs dbs x10
Standing hammer curls: 4 sets of 10 – 12 reps
20x12, 22.5x12, 25x12, 12
Preacher curl machine: 3 sets of 10 – 12 reps
40x12, 55x12, 65x12
Triceps overhead extensions: 4 sets of 15 reps
25x12, 30x12, 35x12, 45x12
Triceps rope pushdowns: 4 sets of 15 – 20 reps
30x12, 12, 25x12, 12
Close grip smith machine bench press: 3 sets of 15 reps
20# x15, 30x15, 40x15
Skull-crushers: 3 sets of 12 – 15 reps
-

[Curt James]

30 minutes of LISS treadmill, 3.0 speed 3.0 incline.

[Curt James]

9/7/16

9:15 p.m. - 10:00 p.m.

Day 1 – Chest

Flat bench barbell press: 4 sets of 8 – 10 reps
95x10, 10, 10, 10
Incline dumbbell press: 4 sets of 8 – 10 reps
40s x10, 10, 10, 10
Incline dumbbell flyes: 4 sets of 12 reps
-
Cable crossovers: 3 sets of 15 reps
30x15, 15, 15
Decline hammer strength machine (or basic decline press): 3 sets of 12 reps
-
Pec deck: 3 sets of 15 reps
50x15, 15, 15
Push ups: 3 sets of 15 – 20 reps
-

[Curt James]

Believe I missed noting 30 minutes of treadmill somewhere along the way, but haven't been in the gym recently. -_-

Shoulders tonight! What others call delts I call coat hangers. GDI!

[Curt James]

9/12/16

Day 2 – Shoulders

9:00 p.m. - 10:00 p.m.

Barbell press: 4 sets of 8 – 10 reps
45x15, 55x12, 65x10, 75x10, 85x10, 95x8
Machine lateral raises: 4 sets of 12 – 15 reps
20x15, 15, 25x15, 15
Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
30s x12, 35s x12, 40s x10, 10
Plate raises: 4 sets of 8 – 10 reps
35x10, 10, 10, 10
Rear delt flyes: 4 sets of 12 – 15 reps
80x12, 12, 12, 12
EZ bar upright rows: 4 sets of 10 – 12 reps
-
Dumbbell shrugs: 3 sets of 15 reps
-

[Puma]

9/12/16

Day 2 – Shoulders

9:00 p.m. - 10:00 p.m.

Barbell press: 4 sets of 8 – 10 reps
45x15, 55x12, 65x10, 75x10, 85x10, 95x8
Machine lateral raises: 4 sets of 12 – 15 reps
20x15, 15, 25x15, 15
Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
30s x12, 35s x12, 40s x10, 10
Plate raises: 4 sets of 8 – 10 reps
35x10, 10, 10, 10
Rear delt flyes: 4 sets of 12 – 15 reps
80x12, 12, 12, 12
EZ bar upright rows: 4 sets of 10 – 12 reps
-
Dumbbell shrugs: 3 sets of 15 reps
-

Looks like a solid routine!
Been doing the plate raise with a turn. Holding it like a steering wheel and alternating making a right turn or left turn with each rep. 10 reps each direction with a 45 and I'm fried. An old trick from that guy we saw the last time we hung out... Rich Gaspari.