Curt James' training journal

[Curt James]

8/15/15

4:00 p.m. - 5:00 p.m.

Machine press 30x20, 50x15, 70x10, 80x10, 90x5
Cable side laterals 5x15, 15, 10x12, 12
Machine rear delt 60x15, 70x15, 80x12, 90x12, 100x10
CGBP 95x10, 10, 10, 10
Single db two-hand overhead triceps press 30x15, 35x10, 40x10
Rope triceps extensions 25x10, 30x10, 40x10, 30x10

[Curt James]

8/17/15

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

Squat bar x20, 135x10, 155x8, 175x5, 2
Hack squat
Chin up -80x10, -60x10, -40x10, -30x10, -20x8
Db incline curl 30x10, 10, 10
Alternating Hammer curls 30s x10, 10, 10

[Curt James]

Great advice from Ken Theissen via Facebook:

Getting it done my training friends .
Tip of the day ... ... in the gym , make it old school .. lots of reps and sets .. little to no rest between most sets ... 30 sec between heavier sets ... lots of strip sets , super and giant sets and up n down the rack sets and the physique will respond . Unless you are a powerlifter the only thing you need to know about the weight is if it balanced on either side or if you have two of the same dumbbells .. the numbers mean nothing .
There ya go .. hit it hard n make every rep count .

Monday
Quads
Squat 4x12,10,8,6
Hack squat 4x12,10,8,6
Db step up 4x12,10,8,6
Biceps
Chin up 4x10
Db incline curl 3x10,8,6
Alternating Hammer curls 3x10,8,6

Tuesday
Chest
Incline db bench 4x12,10,8,6
Chest dips 4x10
Cable crossover 4x12
Flat db flyes 4x12,10,8,6
Calves
Seated calves 4x10,8,6
Standing calves 3x15

Thursday
Hamstrings
SLDL 4x12,10,8,6
Leg curls 4x12
Back
Underhand bb rows 4x12,10,8,6
Pulldowns 4x10
One arm db rows 4x10
Wide grip cable row (overhand grip) 4x12,10,8,6

Friday
Delts and Traps
Barbell press 4x12,10,8,6
Db upright rows 4x12,10,8,6
Prone reverse db raise 4x12,10,8,6
Behind-the-back shrugs 4x12,10,8,6
Triceps
CGBP 4x10
Single db two-hand overhead triceps press 3x10,8,6
Rope triceps extensions 3x12,10, 8

[Curt James]

8/18/15

8:21 p.m. - 9:27 p.m.

a) Bench 135x9, 9, 10, 11
c) Chest dips -70x10, -50x8, -40x8, -30x8, -20x8, -10x8
b) Life Fitness flyes 70x15, 90x12, 110x12
d) Cable crossover 25x12, 30x12, 12, 12
Seated calves 45x15, 70x15, 90x12
Freemotion calves 200x15, 240x15, 280x15

Evening calf training aka Chasing Sunnyday:
Bilateral standing calf raise to failure
2 x 30-sec calf stretch each leg

Gym was packed, so I adjusted the order of exercises based on availability.

[Ibarramedia]

Increase your benching poundage Curt.

[Curt James]

I have Tinker Toy rotator cuffs, but that's definitely the goal, brother.

[Curt James]

8/20/15

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

Underhand bb rows 25x12, 45x12, 70x12, 90x10, 10
Seated leg curls with 5-second pause end of sets 70x12, 80x12, 90x12, 100x12
Pulldowns 90x12, 110x10, 130x10, 150x10
Seated close-grip rows 100x10, 110x10, 120x10, 130x10, 140x10
One arm db rows 25x12, 35x12, 50x10, 60x10
Calves a.m. in the p.m. #SORRYTNATION

[Curt James]

8/23/15

3:59 p.m. - 5:00 p.m.

Machine press 50x15, 60x12, 70x12, 80x8, 9
Freemotion cable laterals 4x12
Bentover db laterals 10's x12, 12's x12, 12, 15's x12
CGBP 120x8, 8, 8, 8
Single db two-hand overhead triceps press 25x12, 30x10, 40x10
V-bar triceps extensions 45x12, 50x10, 55x10

[Curt James]

8/25/15

Leg press 4p x10, 10, 6p x10, 8p x10, 10p x5, 8p x8, 8
Hack squat 50x10, 10, 10
Db curls 25s x10, 30s x10, 35s x10
Triceps pushdowns 50x15, 15

[Sunnyday]

Mmm. Leg press looked fun.

[Curt James]

Mmm. Leg press looked fun.

The variation or span from the leg press numbers to my hack "two twenty-fives" (cough) poundage is absurd. I'm doing to 90 degrees on leg press, slightly more. But hacks are miserable.

Back is an issue, so I gave squats a pass. >:-(

[Curt James]

Previous workout:

8/11/15

6:15 p.m. - 7:39 p.m.

Bench 135x8, 8, 8, 10
Chest dips -70x10, -50x8, -40x8, -30x8, -20x7, -10x6
Life Fitness flyes 70x15, 90x12, 12
Cable crossover 25x12, 30x12, 12, 12
Seated calves 4x10,8,6
Standing calves 3x15

[Sunnyday]

There is a HUGE discrepancy between MY leg press vs. squat or hack squat too. Has to do with hip/back muscles getting involved in squats whereas they are taken completely out of leg press.

If your back is a mess and it's leg day, you might want to consider single leg variations. I like doing them in the Smith. Split squats or Bulgarians (and other single leg squats/lunges) don't require a ton of weight to be effective and both are total badass exercises! Because you are working only one leg at a time without the spine compression you can really smoke your legs once you get the hang of it. Balance is taken out of the equation in the Smith too (think it's kind to your spine stabilizers).

[Curt James]

Sounds good.

Now, about my calf training...

[Curt James]

8/26/15

8:57 p.m. - 9:55 p.m.

Bench 135x10, 10, 10, 10, 150x7
Chest dips -70x10, -50x10, -40x10, -30x10, -20x10, -10x7