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Thread: curtjames' training journal

  1. #69
    Colemanesque curtjames's Avatar
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    Quote Originally Posted by jen View Post
    Why only 1 or 2 sets per exercise?
    To give you something to complain about, obviously.

    Quote Originally Posted by jen View Post
    1 set of dips and curls?????

    Yes.


    Congratulations on your excellent reading skills. Wait, did you read it or simply copy those words character for character?

    Let me help you:

    Dips:



    I perform my reps a lot slower and only lower until my arms are bent at a 90 degree angle. I lean forward a lot. I'm nowhere near as jacked. And I speak English.


    Curls:




    Same speed as her, but I performed my curls with both arms moving simultaneously rather than alternating.

    Don't get testy.

    If you have questions about the routine, Jason Ferruggia can better explain. I simply and blindly follow what he has written.


  2. #70

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    Quote Originally Posted by curtjames View Post
    Let me help you:

    Dips:



    I perform my reps a lot slower and only lower until my arms are bent at a 90 degree angle. I lean forward a lot. I'm nowhere near as jacked. And I speak English.

    So what you are saying is your dips are nothing like this ....

  3. #71
    Colemanesque curtjames's Avatar
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    Quote Originally Posted by Steve G View Post
    So what you are saying is your dips are nothing like this ....
    Yes.

    And only one set.

    Please don't do this:


  4. #72

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    Quote Originally Posted by curtjames View Post
    Yes.

    And only one set.

    Please don't do this:
    Hey man, I am all about 1 set to failure (not including a few warmups). I was doing 1 set weighted dips for awhile. My entire chest routine was 5 or 6 total worksets plus 2 - 3 warmups. ... but, like I said, I am back to high volume which I like better cause I just like to train and it is less prone to injury (for me).

  5. #73
    Spotter jen's Avatar
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    Apparently, you don't want anyone to question anything you do, even if they're trying to help you by understanding the reasons for your diet/exercise of choice, so I'll keep my mouth shut, and let you keep doing what you've been doing, and continue to not make any muscle gains. I didn't tell you to STOP doing cardio, just do less so you don't keep burning muscle- go ahead and look like a marathon runner if you'd like, doesn't bother me in the least. I'll leave you alone now, and stop picking on you, as you seem to think.

  6. #74
    Colemanesque curtjames's Avatar
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    Quote Originally Posted by jen View Post
    Apparently, you don't want anyone to question anything you do, even if they're trying to help you by understanding the reasons for your diet/exercise of choice, so I'll keep my mouth shut, and let you keep doing what you've been doing, and continue to not make any muscle gains. I didn't tell you to STOP doing cardio, just do less so you don't keep burning muscle- go ahead and look like a marathon runner if you'd like, doesn't bother me in the least. I'll leave you alone now, and stop picking on you, as you seem to think.
    You're funny. But you make a few too many assumptions.

    Question all you like. Where have I said not to question me? I said don't do this .

    You really did miss the smiley. That'd be this thing "".

    Again, I said I was amenable to commentary. And, again, I just don't necessarily need someone telling me not to do cardio. Are you the only person to post to this journal? GX made a comment about my cardio earlier. Guess you missed that along with the smiley. Not my problem.

    Regardless, I was speaking in general and not commenting on you specifically.

    And I asked if you thought extra virgin olive oil fills the healthy fat requirement. No response on that count, Ms. Helpful?

    No response to the compliment of your abs either. With that I was commenting on you specifically. Interesting that you chose to ignore the compliment yet make assumptions on what I'm thinking.

    Did you place last in your contest? Like I said, I admire anyone who competes, however I don't have much time for people who just want to criticize.

    Here's the difference from my perspective:

    "Why do you only do 1 set of dips and curls?"

    versus

    "1 set of dips and curls?????"

    That's not a question asked with the intent of helping someone. No, that's more like an exclamation that says, "Wow, that's not right."

    Say I'm wrong (which you won't because you said "I'll keep my mouth shut, and... leave you alone now" ) and I'll ask you if you followed the Jason Ferruggia link which I offered in my response.

    Read the information Jason has to offer. Perhaps then you can be helpful to someone else.


  7. #75
    Colemanesque curtjames's Avatar
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    Default Thursday, July 17, 2008

    20:00 Star Trac bike
    40:00 Free Motion treadmill


  8. #76
    Colemanesque curtjames's Avatar
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    Default 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 at 03:05 PM.


  9. #77

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    Quote 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!

  10. #78
    Mass Monster teddy788's Avatar
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    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.

  11. #79
    Bro Scientist CaveMan's Avatar
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    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!

  12. #80
    Colemanesque curtjames's Avatar
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    Quote 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!


  13. #81
    Colemanesque curtjames's Avatar
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    Quote 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 Images Attached Images


  14. #82
    Colemanesque curtjames's Avatar
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    Default Saturday, July 19, 2008

    One hour cardio.

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


  15. #83
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    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

  16. #84
    Colemanesque curtjames's Avatar
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    Quote 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.


  17. #85
    Colemanesque curtjames's Avatar
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    Quote Originally Posted by Gaoshang Xiongshou View Post
    I get to do walking barbell lunges in the hot Tennessee heat tomorrow.
    Enjoy!


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