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  • #76
    Friday, July 18, 2008

    Squat 185x6, 190x6
    Military press 95x7, 105x3
    Bent rows 140x7, 150x6
    Close-grip bench 120x7, 130x6

    Applied some Max-OT principles to my Jason Ferruggia workout. Two to four minutes between sets, positive failure, workout completed in brief time frame although, yeah, not recorded. I'll try to remember to record start and stop times next workout.

    "A mind is a terrible thing to waste."
    Last edited by curtjames; July 18th, 2008, 03:05 PM.

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    • #77
      Originally posted by curtjames View Post
      Squat 185x6, 190x6
      Military press 95x7, 105x3
      Bent rows 140x7, 150x6
      Close-grip bench 120x7, 130x6
      Preference wise, do you prefer this low volume program to other ones you have used in the past or is this just a program you are trying out and sticking too for now or you have used this for along time with good success etc...

      and good session!
      My journal: http://forums.musculardevelopment.co...=26461&page=64

      Comment


      • #78
        steve, i checked out the thread for your wife's last show, she looks awesome, great job. If my arms were that cut i'd be set!
        Try not to let hurdles hold you down because they will always be there.

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        • #79
          Who the hell is Jason Ferrugia? And yeah, what the hell is up with all the cardio? You trying to be healthy or something?
          Note: the smiley
          One set is all you need. Workouts look good!

          Comment


          • #80
            Originally posted by teddy788 View Post
            steve, i checked out the thread for your wife's last show, she looks awesome, great job. If my arms were that cut i'd be set!
            X2

            And if my shoulders were as broad as his wife's I'd be set!

            Comment


            • #81
              Originally posted by CaveMan View Post
              Who the hell is Jason Ferrugia? And yeah, what the hell is up with all the cardio? You trying to be healthy or something?
              Note: the smiley
              One set is all you need. Workouts look good!
              Jason Ferruggia is an author and trainer. Just some guy (who makes sense to me) who is selling some ebooks. Plus he's got a print book out as well, Fit to Fight. I picked it up at Borders. He preaches low volume.

              re cardio, I'm participating in a friendly battle with an online training partner. We get 1 point for every 20 minutes of cardio and 5 points for every weight workout.

              And, yeah, duh, X2 on the healthy.
              Attached Files

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              • #82
                Saturday, July 19, 2008

                One hour cardio.

                20:00 Star Trac bike
                20:00 Free Motion treadmill
                20:00 Star Trac bike

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                • #83
                  I get to do walking barbell lunges in the hot Tennessee heat tomorrow.

                  Not exactly the same as the cardio that you have done, but it is going to feel like it

                  Comment


                  • #84
                    Originally posted by Steve G View Post
                    Preference wise, do you prefer this low volume program to other ones you have used in the past or is this just a program you are trying out and sticking too for now or you have used this for along time with good success etc...

                    and good session!
                    I am enjoying the low volume workout and I just heard about Max-OT. Definitely incorporating some of that philosophy into my training.

                    Honestly don't have a preference, but believe that low volume allows me more intense workouts than a high volume approach.

                    Here's my recent workout history:

                    Jason Ferruggia workout program, fourth phase (until August 1, 2008)

                    Phase 4 - Full Body - Alternating Micro Periodization - Intensity

                    Day 1

                    Snatch Grip Dead Lift, 3 sets of 3-4 reps
                    Parallel Grip Chin Up, 3 x 3-4
                    Bench Press, 3 x 3-4

                    Day 2

                    Pronated Inverted Row 2 x 10-12
                    Dumbbell Split Squat 2 x 10-12
                    Seated Dumbbell Clean 2 x 10-12
                    Parallel Bar Dip 1 x 10-12
                    Incline Hammer Curl 1 x 10-12

                    Day 3

                    Squat 2 x 5-7
                    Military Press 2 x 5-7
                    Bent Over Barbell Row 2 x 5-7
                    Close Grip Floor Press 2 x 5-7

                    WORKOUT ARCHIVE

                    Jason Ferruggia workout program, third phase (until July 1, 2008)

                    Day 1
                    Exercise Sets Reps
                    1) Box Squat 2 5-6
                    2) Push Press 2 5-6
                    3) Chin Up 2 5-6
                    4) Barbell Shrug 2 5-6

                    Day 2
                    Exercise Sets Reps
                    1) Dumbbell Step Up 2 12-15
                    2) Inverted Row 2 12-15
                    3) Pushup 2 12-15
                    4) 1 Arm Dumbbell Shrug 1 12-15
                    5) Back Extension 1 15-20

                    Day 3
                    Exercise Sets Reps
                    1) Leg Press 2 8-10
                    2) Palms In Incline Dumbbell Row 2 7-9
                    3) Incline Dumbbell Press 2 7-9
                    4) Dumbbell Upright Row 2 7-9

                    Jason Ferruggia workout program, second phase (until June 1, 2008)


                    Day 1 (Tuesday)
                    Exercise setsxreps, rest
                    Rack Dead Lift 2x9-11, 240
                    Incline DB Press 2x9-11, 120
                    Parallel Grip chin up 2x9-11, 120
                    Parallel bar dip 2x9-11, 120

                    Day 2 (Thursday)
                    Exercise setsxreps, rest
                    DB Step Up 2x6-8, 120
                    1 Arm Elbow-In DB Row 2x6-8, 120
                    Bench Press 2x6-8, 120
                    Barbell Shrug 2x6-8, 120

                    Day 3 (Saturday)
                    Exercise setsxreps, rest
                    Squat 2x4-5, 180
                    Standing Military Press 2x4-5, 120
                    Pull up 2x4-5, 120
                    Barbell Curl 2x5-6, 90

                    Jason Ferruggia workout program, first phase (until May 1, 2008)

                    Day 1 (Tuesday)
                    Exercise setsxreps, rest
                    Leg press 2x15-20, 180 - 240 seconds rest
                    1 Arm Elbow-out DB row 2x15-18, 100
                    Push ups 2x12-15, 100
                    DB shrugs 2x12-15

                    Day 2 (Thursday)
                    Exercise setsxreps, rest
                    Deadlift 2x8-10, 240 seconds rest
                    Chin up 2x8-10, 100
                    Smith Incline bench 2x8-10, 100
                    Standing db curls 2x8-10, 100

                    Day 3 (Saturday)
                    Exercise setsxreps, rest
                    Squat 2x5-6, 180 seconds rest
                    Pull up 2x5-6, 100
                    Military press 2x5-6, 100
                    Close-grip bench Olympic bar 2x5-6, 120

                    November 2007 to April 2008:
                    Jay Cutler workout program from his book CEO Muscle


                    Weight Training: Four-on/One-off

                    Day 1: Chest & Triceps
                    Exercise Sets Reps
                    Barbell bench presses 3x8-10
                    Incline barbell bench presses* 3x8-10
                    Flat bench dumbbell flyes 3x8-10
                    Close-grip bench presses 3x8-10
                    Lying cambered bar extensions 3x8-10
                    Straight bar cable pushdowns 3x8-10

                    *Every other workout, alternate incline barbell presses with incline dumbbell presses.

                    Day 2: Back and Biceps*
                    Exercise Sets Reps
                    Pulldowns 3x8-10
                    Seated cable rows 3x8-10
                    Dumbbell rows 3x8-10
                    Standing barbell curls 3x8-10
                    Alternating dumbbell curls** 3x8-10

                    *Since cable rows, one-arm db rows, and bent-overs work a lot of the biceps, you don't need a lot of additional biceps work.
                    **Dumbbell curls can be done either standing or seated. Alternate from week to week between the two.

                    Day 3: Legs
                    Exercise Sets Reps
                    Leg extensions 3x8-10
                    Squats 4x8-10
                    Leg curls 3x8-10

                    Day 4: Shoulders, Traps, Abs, & Calves
                    Seated dumbbell overhead press 3x8-10
                    Seated dumbbell lateral raises 3x8-10
                    Bent-over rear lateral raises 3x8-10 (or)
                    Reverse peck-deck lateral raises 3x8-10
                    Barbell shrugs 5x8-10
                    Seated calf raises 3x8-12
                    Standing calf raises 3x8-12
                    Ab crunches on a bench 3x12-15
                    Hangling leg raises (knees bent) 3x12-15

                    For each bodypart, shoot for a total of 9 sets, 8 to 10 reps per set.

                    For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight.

                    August to November 2007:
                    ChickenTuna-inspired Workout Program


                    Weight Training: 3 times a week

                    Monday: Back/Biceps
                    Pull ups (negatives) 3 sets of 5
                    Lat Pull Downs 3 sets of 8-10
                    One armed dumbbell rows 3 sets of 8-10
                    seated rows 3 sets of 8-10
                    bicep curls 3 sets of 8-10
                    hammer curls 3 sets of 8-10

                    Wednesday: Chest/Shoulder/Triceps
                    Chest Machine 3 sets of 8-10
                    Dip machine 3 sets of 8-10
                    Shoulder press 3 sets of 8-10
                    pec deck flyes 3 sets of 8-10
                    Universal seated chest press 3 sets of 8-10
                    single dumbbell overhead triceps or Bodymaster tricep extensions 3 sets of 8-10

                    Friday: Legs
                    Leg press 3 sets of 8-10
                    DB lunges 3 sets of 10
                    Leg extensions and Leg curls superset 3 sets of 8-10

                    Cardio for 20 - 60 minutes at end of each workout (Life Cycle)

                    Again, this is a variation on CT's workout program. Tip of the hat and a sincere thank you.

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                    • #85
                      Originally posted by Gaoshang Xiongshou View Post
                      I get to do walking barbell lunges in the hot Tennessee heat tomorrow.
                      Enjoy!

                      Comment


                      • #86
                        Originally posted by curtjames View Post
                        Enjoy!
                        There will be pictures

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                        • #87
                          Monday, July 21, 2008

                          One more hour cardio.

                          20:00 Star Trac bike
                          20:00 Free Motion treadmill
                          20:00 Star Trac bike

                          8:45-9:40 p.m. weights

                          Parallel grip chin, bodyweight + 30 lbs. x 3
                          bodyweight + 20 lbs. x 3
                          Bodyweight + 20 lbs. x 2

                          Snatch deadlift 205x2,3,3

                          Incline (very low incline a.k.a next to flat) db benches 70x2, 60x4, 65x3 + negative

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                          • #88
                            Originally posted by Gaoshang Xiongshou View Post
                            There will be pictures
                            My kingdom for a .



                            I'm definitely a fan of the YouTube. Videos are fun and allow me to see how good or poor my form happens to be during a particular exercise.

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                            • #89
                              Snatch deadlift, that is a new one for me. Is this just a dead with a snatch width grip?
                              My journal: http://forums.musculardevelopment.co...=26461&page=64

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                              • #90
                                Originally posted by Steve G View Post
                                just a dead with a snatch width grip?
                                Yup.

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