Kurt Weidner Training Log

[animal16]

My name is Kurt Weidner and I am new to this forum. I am 38 years old and started competing in 1997. I have competed in over 30 shows, including around 10 WNBF shows. I haven't competed since 2012.

Apparently, this forum isn't allowing me to post links. I wrote an update about what's been going on with me over the last year in my blog...if you search Team Animal, you'll find my blog and can read the post titled "Progess"


I will be recording my workouts in here, reporting on progress and discussing anything pertaining to my overall approach to return to the stage next year. Part of this includes my inclusion of CORE products

I started logging my workouts Thursday for the first time in a while


Workouts Thursday and Friday 7/24 and 7/25

I did not log my workouts earlier in the week, but Vaughan (my workout partner) and I did 100′s on our Shoulder and Back day (Monday) for both lat pull downs and HS Shoulder press. We did a lot of other stuff that day as well and I will say that 100+ reps of pull downs with 220 lbs and 100+ reps of HS Shoulder press with 2 plates per side really lit up my lats, delts and arms.

I also wanted to note that I started the Core Hard, Burn, Alpha Stack on Thursday, so I will be noting progress along the way. I love the composition of these products and am particularly excited about Core Hard:




Thursday 7/24
HS Incline: 6pl x 23, 14, 12, 10,10,8,9,8,8
Incline D-Bell Flys:65′sx21,20,17,15,15,12,12 superset w/ Incline sit-ups: 15,15,15
Cable Curls: stackx12,12,10,10 superset w/ Hanging Leg Raises: 12,12,12
Weighted Dips: 45×20,90×8,90×7,90×6, 45×16
Cable Flys: 120×11,10,10,10 superset w/ Cable Crunches: 100×20,15,15
Tricep Pushdown: 75×10,10,12, 60×20
Push-ups w/ feet elevated: 20,12,12
Precor Preacher Curl 130 x10,10,7
gave battle ropes a break this week, because i’ve been having trap issues

Friday 7/25
Atlernating sets of Deadlifts
Dead Squat Bar: 150×5,240×5,330×5,420×5,470×5,500×5,520×5,420×15
Sumo Deads: 135×5,225×5,315×5,405×5,445×5,475×5,500×5,405×15

Standing Calf Raises on York Squat Machine: 8pl x 12, 10pl x 12,12,12,12,10,10,10,10,10
superset w/ Close Grip Pull Downs: 200×12, 220×10, 240 x8, 220×10,10,10
Bear Squat: 230×10,370×10,510×10,510×10,510×10,420×20
Prowler (Steel skiis on rubber floor): 320, 400, 450,470 (push down, then pull back with belt around hips)
Seated Calf Raises: 3pl x 16,16,16

 

[JudgementDay]

That is a great looking stack!

I'll be here following along, very interested to see how this stack works for you.

 

[animal16]

Today's Workout Monday 7/28

Morning: 15 minutes HIIT on Precor Eilliptical, incline on 20, alternating between 60 seconds moderate intensity at level 10 and 30 second sprint interval on level 16. Followed this up with Supersets: Prowler Sprints (200, 250, 290,290), hanging leg raises, standing calf raises, crunches. Stretched and used Roller


Afternoon Main Workout, Shoulders & Back:
Medium Grip Pull Downs: 140x10,200x10,240x10,260x10,260x10,260x10,220x20
superset w/ cable crunches: 100x12,12,12
Seated OH D-Bell Press:50'sx5, 75'sx5, 100'sx9,6,5, 75'sx10 (left shoulder was giving me issues, very weak on OH press today)
One Arm Seated Cable Row: 120x10,160x12,180x8,140x15

One Arm Lateral D-Bell Raises: 35x12,40x15,12,12

BB Rows (didn't feel comfortable with these today): 225 x10,10,10
D-Bell Pullover: 120x8,7,7
Underhand Pull Downs: 220x10,10,8,8
HS Shoulder Press: 2 plates per side x 28
Wide Grip Barbell Upright Rows: 95x10,115x10,95x25

Superset: Rope Pull Downs, Front Cable Raises, Reverse Band Flys (3 sets)

Tricep Rope Pushdown: 3 sets
Alt D-Bell Curls 3 sets
Conditioning Finisher: Battle Ropes + Push-ups (4 sets)

I uploaded several videos to youtube, but this forum isn't allowing me to post link.

 

[JudgementDay]

If you can shoot me a PM with the link, would love to check the vids out.

Strong workout!

 

[animal16]

[h=2]Tuesday’s Leg Workout[/h] Back Extension with Barbell across back 3 sets x 10 reps
Squats: 135×5,185×5,225×5,275×5,315×5,355×5,375×5,395×5,405×5,355×12,315×16, 275×20
Leg Press: 6plates x 20, 10 plates x 20,20,20,20
HS Unilateral Kneeling Leg Curl: 105×12,115×10,125×7,105×10
Cybex Leg Extension: 210×12,230×8,210×12,170×16
Prowler (steel skiis on rubber floor) push down & pull back with belt attached to hips: 370,440,440,370 (weight on the sled)
Standing Calf Raises: 8 sets
Seated Calf Raises: 6 sets

 

[JudgementDay]

Some very awesome videos! Strong lifts, for anyone else who wants to follow along here are the links!

https://www.youtube.com/channel/UC1Q..._ohAHadFRMFjNQ

http://teamanimal.net/2014/07/28/mondays-workout-728/

 

[animal16]

Thursday 7/31 and Friday 8/1 Workouts


Chest & Arms

Incline D-Bell Press: 4 warm-up sets + 4 working sets i’m probably not going to bother with D-Bell presses anymore, because my left shoulder has been giving me issues when I press from a pronated position, especially with any decent amount of weight. I am going to go back to doing lots of D-Bell Flys. They have always been more effective for me and they don’t bother the shoulder because the neutral hand position is friendlier. Push-up, flys, dips are all fine.

Supersetted with incline sit-ups: 15,15,15

Bar Curls: 110×12,130×8,140×6,110×12,70×20

Weighted Dips: 45 lbs x 29,20,18,18,16

Close Grip Chest Press on machine: 4 sets

Tricep Rope Pushdown: 75×12,12,12, 60 x 30

Cable Flys: 120 x14,10,10

Seated Lateral D-Bell Raises: 35’s x15,15,15,15 superset w/ Hanging Leg Raises: 12,12,12

Push-ups w/ feet Elevated, hands on d-bells: 3 sets to failure

Cable Crunches: 10×16,16,16



One issues i’ve been having over the last month is that my weight has been way too low. I have been maintaining around 213 lbs in the late spring and early summer. At that time my activity level was even higher…I was doing a lot of landscaping, extra conditioning workouts outside my main workouts, playing hockey, etc. Since then I have temporarily cut a lot of that stuff out to allow greater recovery, but strangely my weight dropped well to under 210 (despite eating a lot of food). One of my goals is to put 10 lbs back on in the next 8 months in order to have a better starting point. I have competed around 198-200 lbs, so I should not be weighing 207-209 in the off-season.

Friday 8/1 Legs & Back

Giant Sets:

Sumo Deadlifts: 135×10,225×5,315×5,405×5,455×5,500×5,520×5,540×5,4 25×15

Standing Calf Raises on York Squat Machine: 6plx10,8plx10,10plx10,12plx10,12plx10,12plx10,12pl x10

Weighted underhand Pull-ups: 45 lbs x 10,9,8,7

(Deadlifts still have a long way to go before getting back to where they once were, but at least they are improving...I lost significant strength on my high end with lifts like deads during the year leading up to my surgery. Working my best to get back up to speed)



Supeset:

H-Squat: 4plx10,8plx10,10plx10,10plx10,10plx10,8plx30

Close Grip Pull Downs: 200×12,220×10,240×8,240×8,240×8,220×10



Walking Lunges

set 1: 50 lb D-Bells + 40 lbs chains around neck

set 2: 60 lb D-Bells + 60 lbs chains around neck

set 2: 60 lb D-Bells + 60 lbs chains around neck



Glute Ham Raises w/ 25 lb plate: 3 sets x 10 reps



Prowler Push/Row: 280,320,340,300

superset w/ Seated Calf Raises: 3pl x16,16,16

 

[animal16]

btw, I posted videos on youtube of my last 2 sets of sumo deads: 540 x 5 and 425 x15

 

[animal16]

[h=2]Saturday Morning Conditioning Workout[/h] I decided to throw in an extra workout this morning, so I did a lit bit of conditioning.
I performed several rounds of the following circuit
Prowler push/pull
Cable Curls
Standing Calf Raises
Battle Ropes
Crunches

after doing quite a few rounds of this I did several rounds hitting the heavy bag.
It was a good alternative HIIT style workout, had me gasping for air, heart beating through my chest, physically uncomfortable and soaked in sweat, so I know I accomplished something.

 

[JudgementDay]

Damn 540 for 5 and 425 for 15 is no joke, strong lifts!

You said you loss strength on deads, what were you hitting before?


Great detailed log, awesome Core T-shirt!

 

[animal16]

I only recently started doing sumos, so I never tried going heavy with them, but at one point years ago I did 585 x 7 on traditional barbell deads, 585 x8 on trap bar followed by a set of 675 x 2. In 2010 at the Fitness Challenge I promoted in my gym (to raise money for local Humane Society) I did 405 x 32 on trap bar deads and in the spring of 2012 for the Fitness Challenge I did 500 x 21 on trap bar deads (both of those lifts are on youtube...I can send you the links)

 

[gokix811]

Strong everything. In.

 

[JudgementDay]

I only recently started doing sumos, so I never tried going heavy with them, but at one point years ago I did 585 x 7 on traditional barbell deads, 585 x8 on trap bar followed by a set of 675 x 2. In 2010 at the Fitness Challenge I promoted in my gym (to raise money for local Humane Society) I did 405 x 32 on trap bar deads and in the spring of 2012 for the Fitness Challenge I did 500 x 21 on trap bar deads (both of those lifts are on youtube...I can send you the links)

Damn you are strong! Just checked out the vids, very intense.

 

[animal16]

Monday 8/4

16 minutes AM HIIT cardio on Elliptical



Wide Grip Pronated Lat Pull Down: 140×10,200×10,240×10,260×10,260×10,260×10,260×10,2 20×15

Seated Lateral D-Bell Raises: 25’sx10,35’sx15,45’sx10,45’sx10,45’sx10 drop set 45’sx10>35’sx10>25’sx10>15’sx20

One Arm D-Bell Row: 120×5, 170×5,170×5 (reset from the floor on each rep) drop set: 170×10>120×10>75×10

(video available on youtube)

Standing Barbell Military Press:95×5,135×10,135×6,135×5

Close Grip Pull Downs: 200×12,220×10,220×8 drop set: 220×8>170×8>140×8

Tricep Pushdown with circular attachment: 100×12,10,10 drop set: 100×10>80×10>60×10

Alt D-Bell Curls: 65’sx7,65’sx6, 50’sx12

HS Shoulder Press: 2 plates per side x 22

HS DY Row: 3plates per side x 12,10,10

Battle Ropes: 5 sets x 25 reps

 

[animal16]

Tuesday 8/5 Leg Workout
Back Extension with barbell across back 3 sets x 10
Squats: 135x5,185x5,225x5,275x5,315x5,365x5,405x5,425x5,355x15,315x16,285x20
Calf Raises on Bodymaster Leg Press Machine: 405 x15,15,15,15,12,12
Barbell Step-ups: 135x6,6,6
Superset:
HS Prone Leg Curl: 100x10,9,8,8
Cybex Leg Extension: 210x12,230x10,250x8,170x16
Seated Calf Raises: 3platesx16,16,16

Leg Press: 10plates x20,20,20

Prowler push/pull 400,450,500,320 (weight on sled, steel skiis on rubber floor)

Standing Calf Raises on Bear Squat: 370x10,10,10,10

I uploaded several videos to youtube

 

[animal16]

Thursday 8/7
Chest & Arms
Superset
Incline D-Bell Flys 40’sx10,60’sx10,80’sx10,100’sx10,107’sx6,100’sx6,80’sx10,60’sx25
Incline Sit-ups: 15,15,15

Superset
Lying Cable Curls 100x10,110x10,120x7,120x7,100x15
Hanging Leg Raises: 12,12,12

Superset
Cable Flys: 120x20,130x10,140x6,120x12
Cable Crunches: 100x16,120x10,120x10

Cable Preacher Curls: 120x5,140x12,160x8,180x4,150x7,120x12

Dips w/ Band Tension: 8,6,6 bdywt x 30

Decline Skull Crushers: 100x10,10,10

Push-ups w/ feet elevated, hands on d-bells: 25,18,16

Tricep Rope Pushdown: 60x20,15,15

 

[animal16]

Friday 8/8 Legs & Back (posterior chain focus)
Sumo Deadlifts: 135x10,225x5,315x5,405x5, 500x5,545x5,525x5,435x17

Superset:
Standing Calf Raises on Bear Squat: 370x10,420x10,510x8,510x8,510x8,510x8,420x10
Close Grip Pull Downs: 200x12,220x12,240x10,260x6,240x8,220x10

Superset:
Bear Squat: 420x10,510x10,560x10,600x10,420x25
Pull-ups: 10,10,10,10

Superset:
Walking Lunges: 65 lbs d-bells + 60 lb chains around neck x 3 sets
Seated Calf Raises: 185 x10,10,10

Prowler Push/ Row: 280,300,320,320

I posted more videos on youtube

 

[Melbar Kasom]

Incredible volume. How many workout days per week ?

 

[animal16]

Right now I am only training 4 days per week
Monday: Shoulders & Back + extra arms, usually finish with battle ropes for conditioning
Tuesday: Quads, Hams, Calves, finish with prowler push/pull for conditioning
Thursday: Chest, Triceps, Biceps + extra delts...sometimes also finish with Battle Ropes
Friday: Legs & Back (posterior chain focus...this is my deadlift day)

Wed is my mowing day. I own 1.5 acres, all of which is a giant hill. I also mow 3 other yards for extra income, so wed I spend most of the day outside working.
I was following a 5 day split for awhile, but transitioned to a 4 day split earlier this summer to allow for more recovery

 

[animal16]

Monday 8/11 Shoulders & Back
Medium Grip Pull Downs: 140×10,180×10,220×10,260×10,280×10,300×6,300×6,300×6,240×15,220×20
OH D-Bell Fly/Neutral Press: 35’sx10,65’sx5,80’sx10,100’sx5,100’sx5,80’sx9
Underhand Seated Cable Row:240×10,260×10,280×10,220×20
One Arm Lateral Cable Raise: 60×12,70×12,70×12, drop: 60×20>50×15>40×15
Close Grip Pull Downs: 220×10,10,10,10,10
Wide Grip Pronated Pull Downs: 220×10,10,10,10,10
HS Super Incline: 6pl x 12,9,6 4plx17
HS Hi Row: 8plx 8,8,8 6pl x 16
Battle Ropes: 5 x 25

 

[animal16]

8/12 Tuesday Leg Workout

Back Extension with Barbell across back 3 sets x 10

Squats: 135×5,185×5,225×5,275×5,315×5,365×5,405×5,435×4,405×5,365×12,315×16

Superset:

HS Prone Leg Curl: 100×8,10,8,8

Calf Raises on BM Leg Press: stack x 15,15,15,15

Seated Calf Raise: 135×16,160×12,170×10,135×20



Leg Extension:210×15,230×8,230×8,190×15,170×16

Leg Press:8plx20,10plx20,12plx20,14plx15,8plx60

Prowler: 320,370,370,370

Standing Calf Raises on SM: 6pl x10,10,10,10 4plx20

 

[Melbar Kasom]

So Kurt what do you think will happen if you Cut back more the volume. Should'nt you expect more intensity, more progression and more gains. Or do you think all the Detail work is what you should do because you do not expect much more weight gain at all?

 

[animal16]

So Kurt what do you think will happen if you Cut back more the volume. Should'nt you expect more intensity, more progression and more gains. Or do you think all the Detail work is what you should do because you do not expect much more weight gain at all?

I actually do not respond well to low volume training. I've tried it before and it doesn't work for me. I don't get an increase in strength or muscle...I just get bored. I will shave some volume as needed, but's it relative to what i'm doing now. My version of lower volume is still higher compared to most.
As far as weight gain is concerned, when I cut volume back my appetite tends to drop. I am not able to put down the same amount of calories and so I will not gain weight. Train less and eat more doesn't work for me. I do better with train more and eat more.

 

[animal16]

So Kurt what do you think will happen if you Cut back more the volume. Should'nt you expect more intensity, more progression and more gains. Or do you think all the Detail work is what you should do because you do not expect much more weight gain at all?

When deciding whether or not to increase/decrease volume I look at how I recover in between workouts. For instance, I was following a 5 day split for awhile when I came back from my surgery in the spring. I was also playing hockey twice a week, doing landscaping and doing separate conditioning workouts in the morning. I made good progress for awhile on this routine, but then started to get stagnant and sensed I wasn't recovering...so I dropped back to a 4 day routine and shaved out a lot of the extra stuff...I was able to start making more progress because I was recovering better. Relative to what I was doing in the spring/early summer, this is less volume.

 

[JudgementDay]

Love the workouts here, beast mode! keep up the good work!

 

[animal16]

Thursday Chest & Arms
SM Incline Press (weight on bar, not including bar)90x10,140x5,180x5,230x8,230x5,180x15,180x12
drop:190x8>140x6>90x15
Hanging Leg Raises: 3 x 12
Incline D-Bell Flys:65'sx20,75'sx12,75'sx10,75'sx8,65'sx15
Incline Sit-ups: 3 x 12
Alt D-Bell Curls: 65's x 11, 75'sx4, 65's x 8, 50's x 15
Weighted Push-ups (100 lbs, feet elevated, hands on d-bells): 10,10,10
Tricep Rope Pushdown: 60x30,15,15
Cable Flys: 120x15,10,10
Lying Hammer Cable Curls: 100x10,10,10
Overhead Rope Ext on Seated Row: 70x15,12,12

 

[JudgementDay]

Great workout!

How are you liking the Core stack?

 

[animal16]

Deadlifts with Dead Squat Bar: 150x10,240x5,330x5,420x5,510x5,560x5,530x5,420x20
Reverse Hypers: 70x10,140x10,140x10,140x10,210x10,210x10

Standing Calf Raises on York Squat Machine: 10pl x12,12,12,12,12,12,12
T-Bar Rows: 3plx10,4plx10,5plx10,5plx10,5plx10,4plx20
Unilateral H-Squat: 4plx10,6plx12,8plx8,6plx16
superset w/ Seated Calf Raises: 135x20,20,20,20
Prowler push/row 4 sets with 320 lbs

 

[animal16]

Great workout!

How are you liking the Core stack?

The Core Alpha, Hard, Burn stack absolutely kicks ass!!! Strength continues to improve. My energy, physical and mental well being throughout the entire day is awesome! I am throwing down calories like crazy and not gaining weight...staying around 8-10 lbs above contest weight...weighing in usually 209-210 lbs. I posted pics in my bb.com journal a week or so ago. Conservatively speaking, i'm easily taking in 350-400g protein, 350-400g carbs and 100g fat or more per day. I can't seem to eat enough. This morning I did a quick caliper check, took 3 skinfold measurements: Chest: 3mm, Abdominal: 6mm, Thigh 6mm (as a reference a 4mm reading on the thigh and ab are contest shape...not too bad for off-season). I'm loving the stack along with all the other Core products. Been also using the Core Pro, Core PWO after my workout, starting ABC this week (just got it in stock at our gym) and been using the commodity line to create my own preworkout and intraworkout concoctions.

 

[JudgementDay]

Great to hear, thanks for the awesome feedback!

I think you will really like Core ABC, have you had a chance to try Core Fury yet?

 

[animal16]

Great to hear, thanks for the awesome feedback!

I think you will really like Core ABC, have you had a chance to try Core Fury yet?

I have not used the Core Fury yet, since I am currently using the Burn...just stacking the commodities with that preworkout

 

[animal16]

Monday 8/18

Wide Grip Neutral Lat Pull Down: 140x10,180x10,220x10,260x10,280x10,300x6,260x15,24 0x16

HS Super Incline: 2plx10,4plx5,6plx15,6plx12,6plx7,4plx20

One Arm HS Hi Row: 4plx10,5plx10,5plx8,4plx15

Superset:
Incline D-Bell Flys:65'sx25,18,12,12
Push-ups w/ feet elevated, hands on d-bells:10,12,10,10

Underhand Seated Cable Row: 240x10,260x10,280x10,220x16

Weighted Dips:90x12,90x10,90x8, 45x20

Lying Hammer Cable Curls: 100x10,10,10,10

Close Grip Pull Downs: 220x10,10,10,10

 

[JudgementDay]

Another strong workout!

 

[animal16]

8/19 Leg Workout
Back Extension with Barbell across back: 3 x 10

Squats: 135x5,185x5,225x5,275x5,315x5,365x1,405x1,365x12,365x12,365x12,365x12
Superset
HS Unilateral Kneeling Leg Curl: 70x12,105x10,115x10,105x10,70x20
Calf Raises on BM Leg Press Machine: 405 x15,15,15,15


Superset
Leg Extension: 190x12,170x20,170x16,170x16

Seated Calf Raises: 135x16,16,16,16


Glute Ham Raises: 35x8,6,6
Leg Press: 8plx20,10plx20,20,20
Prowler: 370 lb on sled x 4 sets
Standing Calf Raises on York Squat Machine: 10plx12,12plx10,10,10

 

[JudgementDay]

Those supersets look brutal, bet pumps were awesome!

 

[animal16]

Those supersets look brutal, bet pumps were awesome!

the supersets weren't bad, but the 4 sets of 12 with 365 on squats was brutal!

 

[animal16]

Superset:
Alt D-Bell Curls: 40'sx5,60'sx5,75'sx6,75'sx6,75'sx5,65'sx10
Standing Calf Raises on Bear Squat: 230x10,370x10,420x10,510x8,510x8,510x8,420x10

Superset:
HS Shoulder Press: 1plate per side x10,2pps x5,3ppsx12,3ppsx10,3ppsx8,2ppsx26
Seated Calf Raises: 135x20,150x15,160x10,160x10,135x20

Seated Lateral D-Bell Raises: 30’sx20,40’sx15,40’sx15,40’sx15 drop set: 40’sx15>30’sx10>20’sx10

Lying Hammer Cable Curls:100x10,110x8,120x5,100x10

Weighted Push-ups: 90 lbs x 17,12,12

Superset:
Alt Front Cable Raises: 40x15,45x10,45x10
Tricep Rope Pushdown:65x30,75x15,85x10

Superset:
Calf Raises on Leg Press: 10plates x20,20,20,20,20
Dips:35,24,25,20

 

[animal16]

Friday 8/22 Workout
Sumo Deadlifts: 135x10,225x5,315x5,405x5,495x5,525x5,545x5,555x5,4 55x17
http://www.youtube.com/watch?v=Q6Leq...ature=youtu.be
Superset:
Close Grip Pull Downs: 220x10,240x8,240x8,240x8,240x8
Standing Calf Raises on York Squat Machine: 10plx12,12plx12,12plx10,12plx10,12plx10

Walking Lunges with Safety Squat Bar: 160,210,160
http://www.youtube.com/watch?v=lQpp_...ature=youtu.be
Superset:
Seated Calf Raises: 135x20,20,20,20
HS DY Row: 6plx12,12,12,12

Prowler Push/Row: 320,340,360,320

 

[animal16]

http://teamanimal.net/2014/08/24/core-hard-aplha-burn-supplement-review/

 

[animal16]

Monday

Medium Grip Pull Downs: 160x10,200x10,250x10,270x10,300x8,325x5,325x5,300x8,260x15

Incline D-Bell FLys: 50'sx10,75'sx12,100'sx10,100'sx5,75'sx11,75'sx9,65'sx20

WG Pronated Seated Cable Row: 240x10,260x10,280x10,240x12

HS Super Incline: 4plx5,6plx8,6plx6,4plx20

HS Hi Row: 8plx10,10,10, 6plx16

Cable Flys: 120x16,130x10,130x10,130x8

Rope Pull Downs: 140x10,10,10,10

Dips: 45x20,90x10,90x10,90x8

Tuesday

Back Extension with Barbell Across back: 3 x10

Squats: 135x5,185x5,225x5,275x5,315x5,365x5,385x10,405x8,425x5,385x10,315x16

HS Prone Leg Curl100x12,9,8,7

Calf Raises on BM Leg Press Machine: 405x15,15,15,15,15

Superset:

Leg Ext: 190x20,210x12,190x16,190x12,150x20

Seated Calf Raises: 135x20,160x12,160x12,135x20

Glute Ham Raises: 25x12,10,8

Leg Press:8plx20,10plx20,20,20

Prowler: 370,460,530,370

 

[animal16]

Thursday 8/28
OH Seated D-Bell Press: 35's x 15, 60's x5, 80's x 22,16,13

Bar Curls: 110 x 16,16,16

Standing Mil Press: 45x5,95x5,140x8,150x5,140x6,140x5

Skull Crushers: 110x10,10,10

Behind Back Cable Lateral Raises: 30x20,35x16,40x12,45x8,30x16

Lying Cable Curls: 100x12,12,12

Pullover/sit-ups/OH reach w/ barbell on incline sit-up bench: 3 x 10

Weighted Bench Dips: 90x20,135x20,200x20,245x15 drop set: 290x15>245x5>200x6>100x5>bdywtx10

 

[JudgementDay]

Great logging here!

We have a promo coming up soon, going to giveaway some Core Fury

 

[animal16]

8/29 Workout

Grouped Sets

Box Pause Squats: 135x5,225x5,315x5,365x5,385x5,405x5,315x10,225x15

SLDL/RDL: 135x10,225x10,315x10,345x10,365x10,385x10,315x20,2 25x30

Standing Calf Raises w/ SSB: 250x10,340x10,390x10,410x8,430x6,430x6,340x10,340x 10



Split Squats w/ SSB: 160x10,210x5,250x5,160x10
http://www.youtube.com/watch?v=ss3S1...ature=youtu.be

Close Grip Pull Downs: 220x10,10,10,10



Superset:

Seated Calf Raises: 135x20,20,20

Leg Ext: 170x20,16,16



Prowler push/row: 320 x 3 sets

 

[JudgementDay]

8/29 Workout

Grouped Sets

Box Pause Squats: 135x5,225x5,315x5,365x5,385x5,405x5,315x10,225x15

SLDL/RDL: 135x10,225x10,315x10,345x10,365x10,385x10,315x20,2 25x30

Standing Calf Raises w/ SSB: 250x10,340x10,390x10,410x8,430x6,430x6,340x10,340x 10



Split Squats w/ SSB: 160x10,210x5,250x5,160x10
http://www.youtube.com/watch?v=ss3S1...ature=youtu.be

Close Grip Pull Downs: 220x10,10,10,10



Superset:

Seated Calf Raises: 135x20,20,20

Leg Ext: 170x20,16,16



Prowler push/row: 320 x 3 sets

Those split squats look extremely difficult! but you still killed it with heavy weight!

 

[animal16]

Those split squats look extremely difficult! but you still killed it with heavy weight!

That was the first time I did split squats like that. I've always used the smith machine prior, but I really liked using the SSB

 

[JudgementDay]

I'm going to have to give those a try.


Thought I'd let you know we have a Core Nutritionals giveaway up right now, giving away some Core Fury!
http://anabolicminds.com/forum/company-promotions/255447-core-nutritionals-brings.html

 

[animal16]

9/1 Monday

WG Pronated Lat Pull Down: 160x10,200x10,220x10,240x10,250x10,260x10,260x10,2 60x10220x16

HS One Arm Preacher Curl: 45x12,70x10,90x4,70x10 drop: 70x8>45x10

Close Grip Pull ups:10,10,8

One Arm Seated Cable Rows:140x10,160x8,140x10,120x16

Hammer Cable Curls: 100x10,10,10,10

Bent Over Lateral Raises: 35’sx12,45’sx12,60’sx10,45’sx12

Reverse Band Flys 12,12,12

Battle Ropes: 5 x30

9/2 Tuesday

Back Extension with Barbell across back: 3 x10

Squats, warm up sets: 135x5,185x5,225x5,275x5,315x5,365x1

Barbell Pause Squats, working sets: 315x8,335x6,355x7,365x5,315x6,315x6
http://www.youtube.com/watch?v=oqVeu...ature=youtu.be

Smith Machine Box Squats: 2plx5,4plx5, 6plx12,6plx10,6plx10,4plx25

Standing Calf Raises on SM: 6plx15,12,12,12,12,12

HS Unilateral Kneeling Leg Curl: 105x12,115x10,125x8,95x16

Leg Ext: 210x15,210x120,210x10,170x16

Seated Calf Raise:135x20,20,20,20

Prowler: 400,500,550
http://www.youtube.com/watch?v=YSATE...ature=youtu.be

 

[animal16]

9/3 Wednesday
Superset:
HS Incline:2plx10,4plx10,6plx15,6plx12,6plx10 drop: 6plx10>4plx7>2plx15
V-ups/Torso twists w/ 35 lb plates: 3 x 12/12
Superset:
Bar Curls:130x10,140x7,150x5,110x16
Incline Sit-ups:15,15,15
Incline D-Bell Flys:75’sx15,75’sx11,75’sx9,65’sx15
Superset:
Weighted Dips:45x20,90x10,90x10,90x10
Alt D-Bell Curls: 75’sx5,75’sx4,65’sx8,55’sx12
Superset:
Cable Flys: 120x13,12,10
Hanging Leg Raises: 12,12,12
Tricep Rope Pushdown: 60x20,20,20
Superset:
Seated Lateral Raises: 30’sx20,16,16
Push-ups with Feet Elevated: 20,20,20

Battle Ropes: 5 x 15

 

[animal16]

Thursday 9/4
Conditioning Workout
Slide Board 5 sets of 20 (total of 50 per leg…8 foot slide board)

Circuit: Prowler push/pull, Standing Calf Raises, Crunches…12 sets total. Prowler weight was 190,280,280,280,280,190,190,190,190,140…Calf Raises were done on York Squat Machine with 10 plates for sets of 10

Superset Stairs: 4 sets of 5 up/downs with 4 sets of 20 calf raises on leg press with 8plates

Friday
Sumo Deadlifts: 135x10,225x5,315x5,405x5,500x5,550x5,570x5,585x3,4 55x15
http://www.youtube.com/watch?v=30qDk...ature=youtu.be

Superset:
Unilateral Leg Press: 2plx10,4plx10,6plx10,6plx10,6plx10,4plx30
Close Grip Pull Downs: 220x12,240x10,250x8,250x8,220x15

Superset:
HS Prone Leg Curl:100x8,8,8,8
Seated Calf Raises: 135x20,20,20,20

Prowler Push/Row: 4 sets with 320 on sled

Glute/Ham Raises: 25 lbs x10,10,10

 

[animal16]

http://teamanimal.net/2014/09/06/saturday-workout-96/