Curt James' training journal

[Curt James]

Back in the day a lot of the Middle Eastern Bodybuilders smoked.....said it curbed their appetite

I'm definitely a non-smoker, but have heard that often. Or the opposite... people quitting the habit only to blow up in weight. Not good weight either.

2,668 calories yesterday. That's 335 calories over maintenance. I'm still under 185 lbs., but may have to adjust my calorie intake.

Also 20 minutes of treadmill 3.0 speed 3.0 incline at Gold's.

20160728_215036-1.jpg

Hey, you crazy kids! It's not a merry-go-round!

Great group at the gym.

[Curt James]

7/29/16

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

Day 2 – Shoulders

Barbell press: 4 sets of 8 – 10 reps
bar x15, 55x10, 65x10, 75x8, 8
Machine lateral raises: 4 sets of 12 – 15 reps
10x15, 20x15, 15, 15
Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
20s x10, 10, 25s x10, 30s x10
Dumbbell front raises: 4 sets of 8 – 10 reps per arm
25lb plate x10, 10, 10, 10

[Curt James]

2,134 calories yesterday.

183.7 lbs.

[Curt James]

2,311 calories yesterday.

[Granite-Dawg]

Hey Brother training is looking solid!!! Hope all is well

[Sunnyday]

Hey Brother training is looking solid!!! Hope all is well

Woooooo! He's baaaaaaaack!

[Curt James]

Day 1 – Chest

Flat bench barbell press: 4 sets of 8 – 10 reps
Incline dumbbell press: 4 sets of 8 – 10 reps
Incline dumbbell flyes: 4 sets of 12 reps
Cable crossovers: 3 sets of 15 reps
Decline hammer strength machine (or basic decline press): 3 sets of 12 reps
Pec deck: 3 sets of 15 reps
Push ups: 3 sets of 15 – 20 reps

Day 2 – Shoulders

Barbell press: 4 sets of 8 – 10 reps
Dumbbell lateral raises: 4 sets of 12 – 15 reps
Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
Dumbbell front raises: 4 sets of 8 – 10 reps per arm
Rear delt flyes: 4 sets of 12 – 15 reps
EZ bar upright rows: 4 sets of 10 – 12 reps
Dumbbell shrugs: 3 sets of 15 reps

Day 3 – Legs

Barbell squats: 4 sets of 8 – 10 reps
Leg press machine: 4 sets of 10 – 12 reps
Hack squat machine: 4 sets of 10 reps
Leg extensions: 3 sets of 15 reps
Hamstring curls: 3 sets of 15 reps
Standing calf raises: 3 sets of 20 reps

Day 4 – Back

Barbell bent over rows: 4 sets of 8 – 10 reps
Wide grip pull ups: 4 sets of 10 reps
Close grip lat pull down machine: 4 sets of 12 reps
T-bar rows: 4 sets of 8 – 10 reps
Dumbbell rows: 3 sets of 10 reps per arm
Hyperextensions: 3 sets of 15 reps
Reverse grip pull downs: 3 sets of 15 reps

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

[Sunnyday]

Curt = bringing it now that Granite-Dawg is in da house.

[Sunnyday]

[Curt James]

8/1/16

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

Day 3 – Legs

Barbell squats: 4 sets of 8 – 10 reps
115 lbs. 4x10
Freemotion squats 160x10, 180x10, 200x10, 220x10
Leg press machine: 4 sets of 10 – 12 reps -
Hack squat machine: 4 sets of 10 reps
-
Leg extensions: 3 sets of 15 reps
-
Hamstring curls: 3 sets of 15 reps
70 lbs. 3x15
Standing calf raises: 3 sets of 20 reps
-

[Curt James]

Slacker!

[Curt James]

Curt = bringing it now that Granite-Dawg is in da house.

Sorry, Sunny and Granite-Dawg, but tonight's workout did not qualify!

[Sunnyday]

Sorry, Sunny and Granite-Dawg, but tonight's workout did not qualify!

Time to upgrade from pink to purple weights.

[Curt James]

Time to upgrade from pink to purple weights.

This!

[Curt James]

8/2/16

8:40 p.m. - 9:44 p.m.

Day 4 – Back

Maching rows 70 lbs. 3x12, 90 lbs. 3x10
Barbell bent over rows: 4 sets of 8 – 10 reps
95x10, 10, 10, 10
Assisted wide grip pull ups: 4 sets of 10 reps
-90x10, -80x10, 10, -70x10
Close grip lat pull down machine: 4 sets of 12 reps
50x15, 80x12, 90x12, 100x12, 110x12
T-bar rows: 4 sets of 8 – 10 reps
-
Dumbbell rows: 3 sets of 10 reps per arm
30x12, 40x12, 50x12, 60x12
Hyperextensions: 3 sets of 15 reps
-
Reverse grip pull downs: 3 sets of 15 reps
60x12, 80x12, 100x12