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  1. #4606
    OLYMPIAN The Solution's Avatar
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    I agree
    do HIIT on an upright bike we have mentioned it a few times ago
    If you are not losing either i would also opt for no cheat meal to help keep the fatloss rolling. That just means that you did not reach baseline for the week so the need for another cheat may actually go against or aiding your fatloss due to the caloric spike and additional calories. A proper refeed may be more beneficial, but again you do what you want my 2 cents.
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  2. #4607
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/21/15

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

    Squat 135x8, 8, 150x8, 8
    [DB step-ups 25# plate in each hand x12, 12, 12, 12 skipped]
    Hack squat 90x11, 11, 11
    Chin up -70x12, -60x10, -50x8, -40x6
    Db incline curl 20x12, 12, 10
    Alternating Hammer curls 20x12

  3. #4608
    OLYMPIAN Sunnyday's Avatar
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    Got in an hour. Nice!
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  4. #4609
    OLYMPIAN Ibarramedia's Avatar
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    Quote Originally Posted by Curt James View Post
    Ha! I'm so uncoordinated. I'm sitting with my phone on the bench watching the YouTube and trying to duplicate the movements.

    You need to watch it on a big screen from your desktop or if your laptop is hooked up to a monitor, not your phone Curt.
    "Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner

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  5. #4610
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    The plan:

    Quote Originally Posted by Curt James View Post
    Tuesday - Chest and Calves

    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
    Previous workout:

    Quote Originally Posted by Curt James View Post
    4/14/15

    8:40 p.m. - 10:00 p.m.

    Machine bench 70x15, 90x12, 110x12, 130x10, 150x6
    Assisted dips minus 100# x10, minus 80# x10, minus 60# x10, minus 50# x9
    Cable crossovers 25x15, 30x12, 35x10, 40x10
    Pec deck 50x10, 60x10, 70x10
    Free Motion calves 260x20, 300x20, 340x20, 380x20, 400x20
    Seated calves 45x20, 90x20, 115x15, 125x15
    This is my favorite of the four workouts I currently have for my split routine. Skipped yesterday, but I can still get all the week's workouts complete by hitting the gym tonight, tomorrow, and Saturday.

  6. #4611
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    You need to watch it on a big screen from your desktop or if your laptop is hooked up to a monitor, not your phone Curt.
    Hey, it worked. lol Like training wheels. I had the phone on the bench, was seated, and completed the movement by doing reps along with Meadows.

  7. #4612
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/23/15

    8:40 p.m. - 9:38 p.m.

    Icarian machine bench 80x15, 90x12, 100x12, 110x8, 7
    Cable crossovers 25x15, 25x15, 30x12, 35x12, 40x12
    Pec deck 50x15, 60x12, 70x12
    Assisted dips minus 100# x15, minus 80# x12, minus 60# x12, minus 50# x10
    Free Motion calves 240x20, 300x20, 360x20, 380x20, 400x20
    Seated calves 90x20, 20, 20

  8. #4613
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Hitting the sack early.

    Quote Originally Posted by Curt James View Post
    Thursday - Hamstrings and Back

    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
    Quote Originally Posted by Curt James View Post
    Friday - Delts, Traps, Triceps

    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
    Quote Originally Posted by Curt James View Post
    4/17/15

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

    SLDL 4x12
    70x12, 12, 12, 12
    Leg curls 4x12
    90x12, 110x12, 130x12, 140x7
    Underhand bb rows 4x12,10,8,6
    45x12, 70x12, 12, 12
    Wide-grip pulldowns 4x10
    70x12, 90x12, 110x12, 130x8
    One arm db rows 4x10
    40's x10, 50's x10, 60's x10
    Wide-grip cable row (overhand grip) 4x12,10,8,6
    90x12
    Quote Originally Posted by Curt James View Post
    4/18/15

    12:00 p.m. - 1:45 p.m.

    Barbell press Barx15, 65x12, 85x10, 8, 8
    Barbell upright rows Bar x15, 55x12, 65x10, 75x10, 80x8
    Six-ways 5#dbs, 2.5#plates
    Rear delt machine 30x20, 40x20, 70x12, 80x10
    CGBP 95x10, 10, 10, 10
    Triceps pushdowns 50x12, 12, 60x8, 8
    Single db two-hand overhead triceps press [skipped]

    1:49 p.m. -

    Treadmill 3.0 speed 2.0 incline
    90 minutes ? miles

    ...

    Okay, I might not do ninety minutes.
    Knocking out a double tomorrow.

  9. #4614
    OLYMPIAN Sunnyday's Avatar
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    I prefer reverse DB flyes like ^^that. John Meadows kneels on the incline bench when he does them. Unfortunately I'm too height-challenged to kneel on the bench. LOL.
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  10. #4615
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I prefer reverse DB flyes like ^^that. John Meadows kneels on the incline bench when he does them. Unfortunately I'm too height-challenged to kneel on the bench. LOL.
    DB Delt Destroyers.
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  11. #4616
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by The Solution View Post
    DB Delt Destroyers.
    Destroyer sets FTW!

    uh, Curt, I believe there is a JM vid of these somewhere. In a nutshell, heavy weight (8-10 rep range) for high reps (like 20-35). You can thank us later.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #4617
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Destroyer sets FTW!

    uh, Curt, I believe there is a JM vid of these somewhere. In a nutshell, heavy weight (8-10 rep range) for high reps (like 20-35). You can thank us later.
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  13. #4618
    OLYMPIAN Sunnyday's Avatar
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    ^^^This!!!
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  14. #4619
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Just tore a rotator cuff watching that video. :-(

  15. #4620
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Just tore a rotator cuff watching that video. :-(
    Believe it or not, that actually IS fun. Turns a ho hum shoulder day into something really productive that you can be proud of.
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