kurtjs

1/12/08 CHEST & TRIS FLAT BENCH SMITH MACHINE HAMMER STRENGTH INCLINE CHEST PRESS DECLINE DB PRESS PEC-DEC STANDING CABLE FLY (LOW TO HIGH) STANDING CABLE FLY (HIGH TO LOW) DIPS REVERSE GRIP TRICEP PRESSDOWN I got to workout today with an old friend from high-school. In high-school we never played the same sports but after pratice we would always go into the weight room and lift with each other. I get really motivated to lift with him. He's got great chest development so I wanted to see what he does. In reality, it turned into a chest thrashing session. My pecs are fried this morning!! All exercises we did about 3 sets + 1 warmup. It was very high volume. We had drop-sets, forced reps, and rest-pause sets. I plan to maybe get 1 or 2 more workouts in with the next couple of days and then take the rest of the week off before my semester starts next tues (1/22). My goal is to destroy whatever body part I'm working that day because I'll have 5-7 days off to recover. So far it has worked for shoulders, back, and chest. Up next . . . LEGS!

1/4/08 BACK RACK DEADLIFTS (3/4 DEADS STARTING JUST BELOW THE KNEE) 135 X 15 185 X 12 225 X 10 (WARM-UPS ^^^) 275 X 10 300 X 6 (PR) 315 X 4 (PR) PULL UPS (CHANGE GRIP EACH SET - WIDE TO CLOSE) 3 SETS OF 8 REPS CLOSE GRIP PULL-DOWNS 100 X 12 120 X 6 140 X 4 - 2 - 1 (REST PAUSE) HAMMER STRENGTH HIGH ROW 1 PLATE EACH SIDE X 15 1.5 PLATES X 12 2 PLATES X 8 2.5 PLATES X 4 (NOT GOOD FORM = TOO HEAVY, TOO LATE) STRAIGHT ARM CABLE PULLDOWNS 37.5 X 15 42.5 X 12 47.5 X 8 52.5 X 4-2 (REST PAUSE) DEADS (FULL ROM - MORE FOR THE FOREARMS ~ grip failed on each set) 235 X 6 235 X 5 235 X 4 Great workout today. I've been going to the gym later than I normally do this vacation and I'm loving the increased strength and the less crowdedness. Anyway, the lowerback is trashed right now. I do rack deadlifts once per month just for the hell of it. I was determined to hit 300lbs today for at least 1 rep (which would have been a PR = personal best). It felt light enough that the next set I tried 3 wheels on each side (315 lbs) and I still got it with reps (PR)! Tommorow I will work chest with an old friend from high-school so that will be awesome.

i love shrugs (dumbell, barbell, seated, standing, prone incline, smith, in front, behind) All good.

looking good guys (in a heterosexual kinda of way) MORE MASS BABY!!

Shoulders (at the usually gym I train @ solo) SEATED DB SHOULDER PRESS 25 X 15 30 X 12 35 X 8 40 X 6 45 X 4 HAMMER STRENGTH SEATED SHOULDER PRESS 1-45 EACH SIDE X 5 " X 6 " X 7 " X 8 " X 7-2-1 ( rest pause style for Sea Siren ) STANDING SIDE LATERAL RAISES 20 x 15 25 x 10 25 x 10 25 x 12 ICARIAN STANDING SIDE LATERAL MACHINE 20 x 12 30 x 8 30 x 8 30 x 8 REVERSE PEC-DEC 80 x 12 90 x 10 100 x 8 100 x 8-10 (last 2 reps where half reps) BENT OVER LATERAL RAISES 25 x 12 25 x 12 25 x 12 OLYMPIC BAR SHRUGS 135 x 15 185 x 6 (warm-ups ^^) 225 x 10 245 x 10 265 x 8 275 x 6 superset with 80lbs DB x 10 (didn't put wrist strap on DB well enough and the grip failed. The 80's were way to light for the traps but too heavy for the forearms ) Damn my shoulders are weak! But my traps are strong. I really need to focus more on my pressing and such.

never would have guessed that based on what I saw during the show

So I don't know much, if anything about her besides the fact that shes a MMA fighter? Can you guys tell me more?

Sorry Josh. Didn't mean to come off that way

Yes she is!! She goes by the name Crush. http://www.bodybuilding.com/fun/amgladiators2.htm (scroll down to the gladiators)

Actually, I've read that a lot of people recommend solid food before such as a sources of easy to digest protein (protein powder) and some low GI carbs (whole grain bread or oatmeal). Of course there are tons of people who have their special mixes that they drink It will result in fat if those calories are in excess of what you need. Just because it's the middle of the night doesn't change the laws of thermodynamics (calories in vs. calories out). For example, I currently do take in 3000 cals a day and this includes the midnight feeding. If I took in 3000 cals before bed and then had this shake on top of that (+200 cals = 3200 cals) then I would have a higher chance of it being stored as fat because it's in higher excess of what I need. There are plenty of people who recommend eating in the middle of the night. Usually these comments are referring to bodybuilders and not your regular weekend warriors or fitness buffs. To each his own

I agree completely . . . although CRUSH and SIREN are blazing!! Well worth the time spent watching just to see them

I've been waiting for this. Best of luck with the journey . . . we're all behind you!!

LEGS @ GOLD'S NEW HAVEN (I can't get enough of that place) SQUATS 95 X 15 135 X 12 185 X 10 225 X 6 245 X 4 245 X 4 LEG PRESS 200 X 15 290 X 10 380 X 6 400 X 4 LEG EXTENSIONS 90 X 15 110 X 12 120 X 12 135 X 8-10 LYING HAMSTRING CURL (the weights on the leg curl always feel real heavy compared to the other leg curls there) 50 X 15 70 X 8 80 X 4 (+ forced reps) 80 x 4 (+ forced reps and negatives) STANDING UNILATERAL HAM CURL 30 x 12 40 x 8 50 x 8 (drop set to 20 x 8 ) STANDING CALF RAISES (don't remember reps) 8-15 rep range 2 plates each side 3 plates each side 4 plates each side 5 plates each side (drop set to 2 plates x 15) SEATED CALF RAISES (8-15 rep range) 45 lbs 70 lbs 120 lbs (drop set to 95, drop 70, drop 45) *twice* STANDING CALF RAISES 1 plates each side burn out x 2 sets of max reps Another great workout with my friend. He tweaked his hamstring/glute on the squats so we ended up doing more isolation type movements for most of the workout (leg curls vs. lunges). Overall a great workout. My quads are already tight and I know my calves are going to be stiff as a board tomm.

He's not kidding. He tried to convince me to put it on grapefruit this afternoon. (which I would've willingly tried, IF I liked guacamole) I've actually done that one. I agree with Odidnetne, guacamole on anything is good!

1/6/08 BACK/BICEPS/CALVES DEADLIFTS 135 X 10 135 X 8 185 X 6 205 X 3 235 X 1 (LOTS OF WARM-UPS ^^) 255 X 4 (3 SETS) SEATED CABLE ROW 140 X 6 (3 SETS) CLOSE GRIP PULL UPS BW + 25LBS X 4 REPS (3 SETS) HAMMER STRENGTH PREACHER CURL 60 LBS x 6 60 LBS X 6 60 LBS X 4 STANDING CALF RAISES 215 X 15 215 X 15 215 X 12 Overall a pretty good workout. I really tried to focus on my deadlifting form today. Last week I went really heavy and I didn't like the form (my hips came up way too quick and I lifted it all with the back). Today I kept the hips down and pushed more with the legs. The first set I did with a mixed grip, but the bar almost fell out on the 4th rep. I used wrist straps for the next two sets.

SWEET POTATO PEANUT BUTTER (OR ANY NUT/SEED BUTTER) CINNAMON HOT SAUCE *it's sweet, salty, spicy, and savory*

This sounds like something up my ally. Do you use yellow mustard? Do you think apple cider vinegar would work?

Don't knock it until you try it

I've been known to eat some weird things. Let me rephrase that, I've been known to combine different things that I like and to most people it seems weird. Just for example: I love hot sauce and cinnamon on everything!!!! esp: plain raw tofu and oatmeal I just had some raw broccoli and I put yellow mustard and nutri-yeast on it. Pretty darn good. Protein pudding with raw veggies: I make a pudding out of protein powder as discussed in the gemma post and then dip raw veggies in it (broccoli, celery, carrots). My friend last night shot a new one at me that I need to try: olives + chocolate + cayenne pepper The theory goes that if ingredient A is good. And ingredient B is good. Then A + B will be even better!! What other weird concotions do people like?

1/4/08 ABS - CALVES - GLUTES LEG PRESS CALF RAISES 1 plate x 12 2 plates x 12 3 plates x 12 4 plates x 12 - 3 sets SEATED CALF RAISES 45 lbs x 12 70 lbs x 12 90 lbs x 12 115 lbs x 10-12 (3 sets) WEIGHTED REVERSE CRUNCH MACHINE 50 lbs x 15 (3 sets) LIFE FITNESS OBLIQUE MACHINE 130 lbs x 12 reps (3 sets) WEIGHED CRUNCH MACHINE 30 lbs x 15 35 lbs x 15 35 lbs x 15 ABDUCTOR 90 X 10 (3 SETS) Just felt like hitting abs and calves heavy today. Didn't work either body part much this week. After the whole abductor conversation, I had to throw some work in for good measure. ------------------------------------------------------------------------------------- 1/5/08 CHEST & TRIS FLAT BENCH PRESS 135 X 6 135 X 5 135 X 4 INCLINE DB PRESS 55 X 4 55 X 4 55 X 5 DIPS 25 X 6 35 X 6 35 X5 SKULLCRUSHERS (FLAT BENCH) 65 X 6 75 X 6 75 X 6 SEATED (WRIST OVER EDGE OF BENCH) WRIST CURLS 75 X 6 85 X 4-6 85 X 4-6 I did some high volume stuff this past week so I felt like working in the lower rep range today. This was a MAX-OT inspired workout.

This might be considered a reason NOT to eat (Vega or anything..) If you eat near bedtime, then energy is being diverted away from healing muscles, etc, and used for digestion and absorption. It might make more sense to eat well before bed, and not eat anything close to bedtime, and let your body focus on healing instead.. I know i feel a lot better in the morning when i avoid eating later on... I have a tough time believing this. As Troy posted is his post on top ten post workout myths by Dave Barr: 2. Pre workout Nutrition will divert blood flow away from muscles during the workout. (MTYH) One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of sense…until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001). Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)! In fact, this effect even lasts for an hour after the workout, so it’s like having 2 drinks for the price of 1! If you want more detail on this topic check out the article on Arginine blood flow stimulators. Fortunately, early resistance to this research is falling by the wayside, and people are finally starting to reap the benefits that this practice has to offer. While "pre workout nutrition" just doesn’t sound as sexy as "post workout nutrition," actually doubling our muscle growth should seem pretty damn sexy to everyone! I know this was talking about pre-workout, but I'm sure it's similar before bed. If you go to bed hungry (or haven't eaten in awhile) your just going go into a catabolic state. In other words, your body will actually use the amino acids in your tissues to sythesize new glucose (gluconeogenesis). Hell, I have something to eat right before I go to bed and I've been waking up in the night to eat something. You wouldn't go 8-10 hours during the day without eating something would you? But we all have different goals and different bodies. I feel fine when in the morning when I wake up doing this.

Have you ever had an allergy test done at a doctor's office (MD or ND)? Most people are pretty surprised by their results.

That's what I do. What, watch the women on the thigh machine or talk on your cell phone while sitting on the thigh machine? BOTH

That's what I do. Me TOO

^^^ HOTTIES!!!!!!!!