Thread: Curt James' training journal

^Yes.

I read it on the Interwebz so it must be true.

Took the workout that was included in the LG SCIENCES Formadrol Extreme supplement box...



and changed it from a five-day split to a three-day split by combining shoulders with chest and also back with biceps. Legs get their own day.

This is the workout I'll be starting out with in my IronMagLabs supplement review journal of Super-DMZ Rx™.

Tuesday:
DB Bench
Incline DB Bench
DB Flyes
Pushups
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Thursday:
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Saturday:
Pull Ups
Pulldowns
Seated Rows
DB Rows
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Skull Crushers

Each exercise is completed in a 12, 10, 8, 8 pyramid.

May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.

Originally Posted by Curt James

(snip) Liv.52 - Herbal Liver Support

Originally Posted by davegmb

This is great news, does this mean i can drink as much beer as i want and just pop a milk thistle pill every day and i my liver wont explode lol

Purchased Liv-52 online.

And, seriously, I doubt milk thistle will offset consistent binge drinking. And if you check out the text heavyiron posted in my "Milk Thistle" thread in the Anabolic Zone, that supp might be a bad idea entirely.

Yeah i figured as much Curt, i tease my Mum and Dad about it because they have been taking milk thistle for a while in the hope they dont have to sacrifice on the amount of wine they drink lol

Originally Posted by davegmb

This is great news, does this mean i can drink as much beer as i want and just pop a milk thistle pill every day and i my liver wont explode lol

Dave, I'd suggest not drinking while on a PH cycle. Why risk damage? another good idea is that when the cycle is over and the pct is completed, use a liver detox just to insure a better recovery.

Originally Posted by Curt James

Took the workout that was included in the LG SCIENCES Formadrol Extreme supplement box...



and changed it from a five-day split to a three-day split by combining shoulders with chest and also back with biceps. Legs get their own day.

This is the workout I'll be starting out with in my IronMagLabs supplement review journal of Super-DMZ Rx™.

Tuesday:
DB Bench
Incline DB Bench
DB Flyes
Pushups
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Thursday:
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Saturday:
Pull Ups
Pulldowns
Seated Rows
DB Rows
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Skull Crushers

Each exercise is completed in a 12, 10, 8, 8 pyramid.

May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.

I was just playing Jugg and by the way im not on steroids, ive never even tried it, dont know the first thing about it. Maybe one day though.
Curt that looks like a lot of exercises and reps, like i said though ive never used steroids, is that the normal amount of exercises and reps for somebody on steroids?

Originally Posted by Curt James

Tuesday:
DB Bench
Incline DB Bench
DB Flyes
Pushups
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Thursday:
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Saturday:
Pull Ups
Pulldowns
Seated Rows
DB Rows
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Skull Crushers

Each exercise is completed in a 12, 10, 8, 8 pyramid.

Just my opinion but you may be shorting the legs a bit.

Any reason in particular you switched from a 5 day split to 3?

PH/PS should allow you to do more work and recover faster, that's why I asked as you increased the volume/day but decreased the number of days.

Originally Posted by davegmb

Yeah i figured as much Curt, i tease my Mum and Dad about it because they have been taking milk thistle for a while in the hope they dont have to sacrifice on the amount of wine they drink lol

But wine is all kinds of healthy!

Originally Posted by davegmb

I was just playing Jugg and by the way im not on steroids, ive never even tried it, dont know the first thing about it. Maybe one day though.
Curt that looks like a lot of exercises and reps, like i said though ive never used steroids, is that the normal amount of exercises and reps for somebody on steroids?

I've never done a cycle either. And as far as I'm concerned I'm taking a legal supplement courtesy of IronMagLabs.

That's my story and I'm sticking to it.



Although at age 48 I'm due for some kind of testosterone-boosting event!

Originally Posted by omerta2010

Just my opinion but you may be shorting the legs a bit.

Any reason in particular you switched from a 5 day split to 3?

PH/PS should allow you to do more work and recover faster, that's why I asked as you increased the volume/day but decreased the number of days.

You're right, of course.

My lower back is a train wreck right now, so...

And the switch from five days to three days is related to the new school year. Maybe once all my ducks are in a row and I get back in the groove with my schedule I'll bump it back to four or five.

I'm planning on doing a Tuesday-Thursday-Saturday pattern.

Actually, right now I'm doing zero days per week. lol Was in my classroom from 9:30 a.m. to about 7:30 p.m. setting things up. Took time off for a long lunch with two fellow teachers at a wings place.

Here's my planned diet:

Current

Start Date: Monday, August 6, 2012

End Date:

Day 1
Leg Press 2 X 15-20
Dumbbell Rows 2 X 15
Push-ups 2 X 12-15
DB shrugs 2 X 12-15

Day 2
Dead Lift 2 X 8-10
Chin ups 2 X 8-10
Incline Bench 2 X 8-10
DB Curls 2 X 8-10

Day 3
Squat 2 X 5-6
Pull-ups 2 X 5-6
DB Press 2 X 5-6
Close Grip Bench 2 X 5-6

---

Archive

Start Date: TBD

End Date:

Monday: Chest/Calves
*Flat Bench 4?10
Incline Bench 4?10
Incline Flyes 4?10
Cable Flyes 4?10
Seated Calf Raises 4?30 (superset)
Standing Calf Raises 4?30

Tuesday: Bicep/Triceps
Standing Dumbbell Curls 4?10
Seated Incline Dumbbell Curls 4?10
Hammer Curls 4?10
Preacher Curls 4?10
Cable Pushdowns 4?10
Cable Rope Pushdowns 4?10
Incline Skull Crushers 4?10
Dips 4?10

Wednesday: Shoulders/Abs
Seated Dumbbell Shoulder Press 4?10
Seated Lateral Side Raises 4?10
Standing Barbell Lateral Raises 4?10
Military Presses 4?10
Cable Crunches 4?15
Sit-ups 4?20
Leg Raises 4?20

Thursday Quads/Calves
Leg Extensions 7?30 (low weight)
Squats 4?10 (heavy)
Leg Press 4?10 (heavy)
Seated Calf Raises 4?30 (superset)
Standing Calf Raises 4?30

Friday: Chest /Abs
Flat Bench 4?10
Incline Bench 4?10
Incline Flyes 4?10
Cable Flyes 4?10
Cable Crunches 4?15
Sit-ups 4?20
Leg Raises 4?20

Saturday: Back/Hamstrings
Lat Pulldowns Wide Grip 4?10
Lat Pulldowns Close Grip 4?10
Low Row 4?10
Deadlifts 4?10
Lying Leg Curls 4?10 (superset)
Standing Leg Curls 4?10
Stiff Legged Deadlift 4?10 (superset)
Hamstring Curls 4?10

Sunday: Rest Day
Recovery

*? = X

Meal Plan
Meal 1: Protein Shake, Oats, and 8 Egg Whites
Meal 2: (Postworkout) Protein Shake
Meal 3: Rice Cakes with Cottage Cheese and Salmon
Meal 4: Chicken/Fish with Broccoli/Green Beans and Brown Rice
Meal 5: Protein Shake, Nuts, Banana or Rice Cakes
Meal 6: Rice Cakes with Cottage Cheese and Salmon
Meal 7: Chicken/Fish or Steak with 2 green Vegetables and Brown Rice/Sweet Potato

Start Date: 5/12/2012

End Date: 6/30/2012

Workouts A & B

Workout A
3 X 5 Squats
3 X 5 Bench
1 X 5 Deads
2 X 8 Dips

Workout B
3 X 5 Leg press
3 X 5 Standing military press
3 X 5 DB rows
2 X 8 Chins

Week 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B


Start Date: 3/12/2012
End Date:

5 Day Training Split

Day - Bodypart
1 - Back & Biceps
2 - Chest & Triceps
3 - Legs
4 - Shoulders & Abs
5 - Cardio or Day Off

At the end of the 5 day rotation start back at day 1.

Day 1 - Back & Biceps

Back
Pulldowns 3 sets - 1 minute rest
Deadlift 5 X 12, 10, 8, 6, 5 - :45
DB rows 4 X 15, 12, 10, 8 - :45
Seated cable rows 4 X 12, 12, 10, 8 - :45

Biceps
Barbell curls 3 X 12, 10, 8 - 1 minute rest
Hammer curls 4 X 15, 8, 8, 8 - :35
Concentration cable curls - :35

Day 2 - Chest & Triceps

Chest
Pushups 2 X 10-20 bodyweight - 1 minute rest
DB bench 5 X 15, 12, 10, 8, 8 - 1 1/2 minute rest
Machine flyes 4 X 15, 12, 12, 10 - :45
Incline db bench 4 X 12, 10, 8, 6 - :45
Decline db flyes 3 X 10 - :45

Triceps
Lying triceps extensions 4 X 15, 12, 10, 8 - 1 minute rest
Single arm cable kickback 3 X 12, 10, 10 - :45
Rope extension 3 X 10, 15, 20 - :45

Day 3 - Legs

Legs
Leg extensions 4 X 15 - 1 minute rest
Icarian leg sled (horizontal hack) 5 X 15, 15, 10, 10, 8 - 1 1/2 minute rest
Leg press 3 X 8 - 2 minute rest
Calf raises 3 X 15 - :45
Stiff leg deadlifts 3 X 15, 12, 10 - 1 minute
Lying leg curl 3 X 12, 12, 10 - :45
Walking lunges 3 X 24 total steps - 1 1/2 minute

Day 4 - Shoulders & Abs

Shoulders
Barbell press 5 X 15, 10, 10, 8, 6 - 1 1/2 minute rest
One arm db press 2 X 15 - :40
Machine lateral raise 3 X 12, 10, 8 - :40
Seated db rear lateral raise 3 X 12, 10, 8 - :40
Barbell upright row 4 X 12, 10, 8, 8 - 1 minute
Barbell shrugs 4 X 12 - 1 minute

Abs
Hanging knee raise 4 X 10-20 - :40
Crunches 4 X 10-20 - :40

Day 5 - Cardio or Day Off

Meal Plan: Keto

Focusing on salmon, eggs, peanut butter, salads of lettuce and spinach, and ye olde Double Stacks courtesy of the local Wendy's. Occasional Ribeye at Ruby Tuesday and orange roughy at the Carlisle Diner. Black coffee and zero-calorie drinks as well as a healthy number of zero-carb protein shakes.

Start Date: 12/12/2011
End Date: 3/12/2012

Monday
Squat 4 X 12,10,8,6
Hack Squat 4 X 12,10,8,6
DB Step-up 4 X 12,10,8,6
Chin ups (emphasis on biceps) 4 X 10
DB Curls 3 X 10,8,6
Alternating Hammer Curls 3 X 10,8,6

Tuesday
Incl DB Bench 4 X 12,10,8,6
Chest dip (assisted) 4 X 10
Cable Crossovers 4 X 12
Flat DB Flyes 4 X 12,10,8,6
Seated Calf Raise 4 X 10,8,6
Standing one-leg calf raise 3 X 15

Thursday
SL Deadlift 4 X 12,10,8,6
Leg Curl 4 X 12
Machine Row 4 X 12,10,8,6
WG Pulldown 4 X 10
DB Row 4 X 10
WG Cable Row 4 X 12,10,8,6

Friday
Overhead BB Press 4 X 12,10,8,6
DB Upright Row 4 X 12,10,8,6
Machine Rear Delt 4 X 12,10,8,6
Behind the Back Shrug 4 X 12,10,8,6
Bench Dip 4 X 10
Lying Triceps Extensions 3 X 10,8,6
Rope Triceps Extensions 3 X 12,10,8

Workout: 4-day split

Monday: Off

Tuesday: Off

Wednesday: Chest
DB Bench
Incline DB Bench
Pec Deck
Pushups

Thursday: Back
Pull Ups
Smith machine rows
Pulldowns
Seated Rows
DB Rows

Friday: Legs
Squats
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Alternating arms and delts. One week will do arms, next week will do delts.

Saturday: Arms (or Delts)
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Single dumbbell overhead triceps extensions

Saturday: Delts (or Arms)
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Sunday: OFF

Each exercise is completed in a 12, 10, 8, 8 pyramid. Abs and treadmill regularly.

May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.

Meal Plan: Keto

Focusing on salmon, eggs, peanut butter, salads of lettuce and spinach, and ye olde Double Stacks courtesy of the local Wendy's. Occasional Ribeye at Ruby Tuesday and orange roughy at the Carlisle Diner. Black coffee and zero-calorie drinks as well as a healthy number of zero-carb protein shakes.

Workout: 5-day split

Monday: Chest
DB Bench
Incline DB Bench
Pec Deck
Pushups

Tuesday: Back
Pull Ups
Smith machine rows
Pulldowns
Seated Rows
DB Rows

Wednesday: Legs
Squats
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Thursday: OFF

Friday: Arms
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Single dumbbell overhead triceps extensions

Saturday: Delts
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Sunday: OFF

Each exercise is completed in a 12, 10, 8, 8 pyramid. Abs and treadmill regularly.

May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.

Start Date: ?
End Date: ?

Meal Plan:

Week 1

Meal 1- 50g whey, 1 slice Cinnamon raisin Ezekiel bread.
Meal 2- 7oz chicken (cooked weight) 1 oz nuts (almonds, cashews, walnuts)
Meal 3- 7oz chicken and 4oz yam
Meal 4- 50g whey and 1 tbs PB
Meal 5- repeat meal 3
Meal 6- repeat meal 4

Week 2

Meal 1- 50g whey, 1 slice CR Ezekiel
Meal 2- 7oz chicken, 1/2 cup oats
Meal 3- 7oz chicken and 4 oz yam
Meal 4- 50g whey and 1 slice CR Ezekiel
Meal 5- 7oz chicken fish or turkey and a large salad with red wine vinegar and 1 tbs of Extra virgin olive oil
Meal 6- 50g whey 1tbs PB

Week 3 and on

Meal 1- 50 g whey, 1 slice Ezekiel
Meal 2- 7oz chicken 1/2 cup oats
Meal 3- 7oz chicken and a 4oz yam
Meal 4- 50g whey and 1 slice of CR Ezekiel
Meal 5- 7oz red meat or salmon or burgers. Salad with 1 tbs EVOO and red wine vinegar
Meal 6- 50g whey and 1 tbs PB

Green veggies with every meal as an option.

Workout:

Tuesday
DB Bench
Incline DB Bench
DB Flyes
Pushups
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Thursday
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Saturday
Pull Ups
Pulldowns
Seated Rows
DB Rows
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Skull Crushers

Each exercise is completed in a 12, 10, 8, 8 pyramid.

May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.

Received my LiverCare® today. On the label it states "U.S. version of Liv.52®"

I'll be continuing my milk thistle at 1500mg per day (one 500mg capsule a.m. and two 500mg capsules p.m.) and two Liv.52 capsules per day (one in the morning and one at bedtime).

Believe I'll be taking more time off from the gym. Thought I'd jump back in on Tuesday but with it being the new school year I'm going to take that off my plate - the time in the gym. Will continue to take the liver support, shop for my meals, and get psyched for the new workouts and the introduction of this new supp.

We've all probably seen this label!



Will be taking my measurements at some point in time, too.

Looks like a very solid plan. I need to get something like that going, but it's going to have to wait a bit. Mostly just biking for me, for now.

Ok, so I'm guessing Science Teacher?

Originally Posted by vortrit

Looks like a very solid plan. I need to get something like that going, but it's going to have to wait a bit. Mostly just biking for me, for now.

Biking is a good thing. Heart, lungs, and muscles!

Originally Posted by omerta2010

Ok, so I'm guessing Science Teacher?

Hardly.

Art!

Still pre-loading with Liv.52 and milk thistle. lol

From the recommendations I've received D-zine may not be my supplement of choice.

Did find this link very informative!

The Dymethazine & Dzine Informative Bible. | Designer Steroids | TunedSports.com

hey there stranger

^^^Hi! The new school year has started and so I'm out of the loop or not spending ye olde 24/7 quality time online. I hope you're doing well!

Originally Posted by Curt James

^^^Hi! The new school year has started and so I'm out of the loop or not spending ye old 24/7 quality time online. I hope you're doing well!

haahah you going through withdrawls yet?

I remember superdrol PCT was super important with that, it wasn't to bad stilled liked M1T better back in the day but the water bloat was a pain. M-Dien back then was a good clean one.

Now art teacher I wouldn't have guessed in a million years. But does explain the heavy prep time.

Art teacher? That makes sense to me. Your posts are creative and usually have lots of graphics

Yeah Art teacher sounds about right to me too, or anything creative

I felt he was so good at research and finding stuff that it would be something more technical is all.

OK boys can we get back to lifting and stop with the art projects

Originally Posted by JennyB

OK boys can we get back to lifting and stop with the art projects

yes, lets get back to busting Curts balls.

Book of Eli was ok, ending was a shocker.

Originally Posted by omerta2010

haahah you going through withdrawls yet?

I remember superdrol PCT was super important with that, it wasn't to bad stilled liked M1T better back in the day but the water bloat was a pain. M-Dien back then was a good clean one.

Now art teacher I wouldn't have guessed in a million years. But does explain the heavy prep time.

Definitely jonesing for the net. And the school district blocked forums and blogs! So there's no lunchtime posting or reading.

I worked tons of retail jobs, was a proofreader, factory jobs sweeping up, an assistant machine operator at a bindery, and served five years active duty as a Navy journalist (photography, writing articles about sailors reenlisting, etc., plus a ton of collateral duties) and a number of other jobs before earning my teaching certificate.

Originally Posted by JerseyDevil

Art teacher? That makes sense to me. Your posts are creative and usually have lots of graphics

Thank you!

Originally Posted by davegmb

Yeah Art teacher sounds about right to me too, or anything creative

Appreciate the kind words.

Originally Posted by omerta2010

I felt he was so good at research and finding stuff that it would be something more technical is all.

Worked as a proofreader for a place called Mack Printing, their specialty was science and technical journals, but any research skills I might have can probably be attributed to Google and spending all my free time in the school library as a kid. The Reader's Guide to Periodical Literature was my best friend. lol

Originally Posted by JennyB

OK boys can we get back to lifting and stop with the art projects

Sorry!

Originally Posted by juggernaut

yes, lets get back to busting Curts balls.

lmao

Originally Posted by midwest216

Book of Eli was ok, ending was a shocker.

Yeah, I really enjoyed it.

Here's a review with a spoiler or two but not the big surprise at the end.

S
P
O
I
L
E
R

W
A
R
N
I
N
G
!

Starting back in the gym tomorrow. Weighed 181.4 lbs. this morning on 6'1".

Originally Posted by juggernaut

^^^^Messed up! But completely accurate on the locker room being empty but the only other person always being right next to your locker. Wtf?