Curt James' training journal

[Curt James]

[SUB]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

[/SUB]
^^^^ It is definitely low volume.

It's a 34 week workout plan by Jason Ferruggia. Bought it online several years ago. This is phase 1, full body workouts 3X per week. Ferruggia states,

"You will notice that there is absolutely no junk volume or useless exercises included in these workouts. This will ensure that every second you spend in the gym is productive and helps you build maximum mass in minimum time."

Ferruggia doesn't know me very well. I can find lots of non-productive things to do in the gym -- talk, text, trips to the water fountain, people watch, talk some more, put stray plates back on the weight trees around the gym, read a book... lol

Phase two looks like the reps drop in each workout and some of the exercises are changed up.

There are eight phases in the program.

 

[Nightowl]

Hello Curt,

I just watched your video posted of Dexter, but then found Sergio Oliva. What a guy, and such a nice man, I love him in his uniform walking a beat (too cute) I couldn't believe that was him in the avatar, as one here has used it. Nice, to finally know who that was. Your points are well stated, and very interesting this world of bber's and rug coming out from them. I think, with it being so much alike the celebrity arena in a comparison.

Your amazing with your workouts, I read your journal, you rawk! I am hitting connective tissue that hasn't been used since Gawd was a child. Best to you Curt!

 

[x~factor]

Ferruggia doesn't know me very well. I can find lots of non-productive things to do in the gym -- talk, text, trips to the water fountain, people watch, talk some more, put stray plates back on the weight trees around the gym, read a book.

 

[Curt James]

September 4, 2012

Leg press 270 X 20, 450 X 15, 13
DB row 40 X 15, 60 X 15, 15
Pushups 26, 20
DB shrugs 80's X 15, 15

 

[Curt James]

heh It's true!

 

[Curt James]

found Sergio Oliva. What a guy, and such a nice man, I love him in his uniform walking a beat (too cute) I couldn't believe that was him in the avatar, as one here has used it. Nice, to finally know who that was.

Hey, Nightowl. Yes, Oliva is a legend!

Sergio Oliva in 1972 - YouTube

Sergio Oliva - YouTube

 

[davegmb]

[SUB]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

[/SUB]
^^^^ It is definitely low volume.

It's a 34 week workout plan by Jason Ferruggia. Bought it online several years ago. This is phase 1, full body workouts 3X per week. Ferruggia states,

"You will notice that there is absolutely no junk volume or useless exercises included in these workouts. This will ensure that every second you spend in the gym is productive and helps you build maximum mass in minimum time."

Ferruggia doesn't know me very well. I can find lots of non-productive things to do in the gym -- talk, text, trips to the water fountain, people watch, talk some more, put stray plates back on the weight trees around the gym, read a book... lol

Phase two looks like the reps drop in each workout and some of the exercises are changed up.

There are eight phases in the program.

Hahaha same here

 

[flynike]

Olivia is a LEGEND!

 

[Curt James]

Thursday, September 6, 2012

Dead Lift 135 X 10, 250 X 10, 260 X 8
Chin ups assisted -50 lbs. X 8, -40 X 8
Incline Bench 45's X 10, 65's X 9, 8
DB Curls 30's X 12, 35's X 10

 

[fit4life]

^ see u got some back, chest and biceps in there. awesome CJ keep it up!

 

[x~factor]

Nice deadlifting, Curt!

So you do your split schedule every other day?

 

[Curt James]

Saturday, September 8, 2012

Squat 135 X 10, 225 X 3, 3
Assisted pullups -40 X 6, -30 X 6
Barbell press 90 X 8, 100 X 6, 110 X 4
Close-grip bench press 115 X 8, 8, 4

 

[Curt James]

Hahaha same here

heh I know I'm not alone.

Oliva is a LEGEND!

Agreed!

^ see u got some back, chest and biceps in there. awesome CJ keep it up!

Thank you, titan!

Nice deadlifting, Curt!

So you do your split schedule every other day?

No, I'm only doing three workouts per week -- Tuesday, Thursday, Saturday.

 

[Curt James]

Tuesday, September 11, 2012

Leg Press 180 X 20, 360 X 20
Dumbbell Rows 45's X 15, 60's X 15, 15
Push-ups 25 reps bodyweight

 

[Curt James]

Saturday, September 15, 2012

Squat 135 X 10, 205 X 6, 225 X 4
Pull-ups -30 X 6, 6
Rotator Work in/out 3 X 15 both in and out
Barbell Press 50 X 12, 90 X 6, 110 X 4

 

[Curt James]

Tuesday, September 18, 2012

Leg Press 200 X 20, 380 X 20, 470 X 20
Dumbbell Rows 45's X 15, 60's X 15, 15
Push-ups 25 reps bodyweight, 10 reps
Knee Raises 15, 15

 

[Burr]

About time you posted something!!!

How's school Teach???

 

[Curt James]

About time you posted something!!!

How's school Teach???

School's going well. Finally received some art supplies today! Very happy about that. Had been purchasing paper at the local grocery store each day before school. Bought markers, pencils, colored pencils, sharpeners, crayons, and more.

 

[Curt James]

Thursday, September 20, 2012

Dead Lift 135 X 10, 250 X 10, 275 X 6
Chin ups assisted -30 X 7, 6
Incline Bench 45's X 8, 65's X 8, 7
DB Curls 25's X 10, 30's X 10

 

[Burr]

You got big bucks, spend big bucks.

You Da Teach

 

[Curt James]

You got big bucks, spend big bucks.

You Da Teach

Not sure many would call it big bucks, but, yeah, it's more than I've made at any other time in my life. The Navy was, like, from $8K per year to $13K per year after five years. lol That was 1988. No bills whatsoever, though. Lived on the ship and ate on the ship. Guess I bought toothpaste and tickets to the movies.

No children, no divorce payments, yup, I can afford some magic markers and paper, definitely.

Good word, Burr!

 

[Curt James]

Saturday, September 22, 2012

Squat 135 X 10, 225 X 5, 5
Assisted pullups -20 X 5, (-20 X 3 + drop set -40 X 3)
Rotator cuff cable work 3 X 15 interior/exterior
Overhead barbell press 50 X 10, 90 X 7, 110 X 7

 

[Burr]

What did you do in the Navy Squid??

Have a nice night

 

[Burr]

How can we send "GFR" a note??
He has not been here since 6/4/2012

 

[Curt James]

What did you do in the Navy Squid??

Have a nice night

Served five years in the Navy. Did mostly clerical work with the yeomen and personnelmen, but was a rated journalist, E-5 when I got out.

My first ribbon was with the .45 pistol. Could strip a 50 cal machine gun, put it back together, set the timing, and fire off rounds back in the day. Had what seemed like a zillion collateral duties -- fill-in postal clerk, damage control petty officer, ship's navigation crew, ASROC rover, and more. Two six months tours overseas. Got to see places I'll never see again probably. London, Paris, Barcelona, Lisbon, Hamburg...

Never made it to Subic Bay, though.

How can we send "GFR" a note??
He has not been here since 6/4/2012

He, unfortunately, shot himself in the foot and will probably never be seen posting here again. He brought me onboard. Very sad turn of events and one which I can't explain.

You might find him on another board -- Iron Age. I haven't seen him there, but I don't post there. Had heard him mention the board though.

 

[Curt James]

Tuesday, September 25, 2012


Leg press 180 X 20, 360 X 20, 500 X 10
DB row 40 X 15, 60 X 15, 15
Pushups 21, 12
DB shrugs 60's X 20, 70's X 15

 

[Curt James]

Thursday, September 27, 2012

Dead Lift 135 X 10, 250 X 10, 275 X 4
Chin ups assisted -40 X 8, 8
Rotator work in/out 3 X 15
Incline Bench 45's X 8, 65's X 10, 7
DB Curls 25's X 10, 30's X 12

 

[Burr]

They kicked me off IronAge!!!

Don't like my mouth!!!

 

[Curt James]

^^^^ lol Well, I'm sorry to hear that. Rowdy curmudgeon, eh?

 

[Curt James]

Tuesday, October 2, 2012

Leg Press 270 X 20, 360 X 20, 450 X 20
Dumbbell Rows 40's X 18, 55's X 18, 18
Push-ups 25 reps bodyweight, 15 reps

Thursday, October 4, 2012

Dead Lift 135 X 10, 225 X 10, 275 X 8
Chin ups assisted -20 lbs. X 4, -30 lbs. X 4, -40 lbs. X 4, -50 lbs. X 5
Incline Bench 45's X 10, 65's X 9, 8
DB Curls 25's X 12, 30's X 10