Kurt Weidner Training Log

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    Kurt Weidner Training Log


    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 iíve 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◊10,51 0◊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

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    That is a great looking stack!

    I'll be here following along, very interested to see how this stack works for you.
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    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    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: 140x10,200x10,240x10,260x10,26 0x10,260x10,220x20
    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.
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    If you can shoot me a PM with the link, would love to check the vids out.

    Strong workout!
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    Tuesday’s Leg Workout

    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
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    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/
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    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◊2 0

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

    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.
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    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!
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    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)
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    Strong everything. In.
    Squats do a booty good.
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    Quote Originally Posted by animal16 View Post
    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.
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    Monday 8/4

    16 minutes AM HIIT cardio on Elliptical



    Wide Grip Pronated Lat Pull Down: 140◊10,200◊10,240◊10,260◊10,26 0◊10,260◊10,260◊10,2 20◊15

    Seated Lateral D-Bell Raises: 25’sx10,35’sx15,45’sx10,45’sx1 0,45’sx10 drop set 45’sx10>35’sx10>25’sx10>15’sx2 0

    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
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    Tuesday 8/5 Leg Workout
    Back Extension with barbell across back 3 sets x 10
    Squats: 135x5,185x5,225x5,275x5,315x5, 365x5,405x5,425x5,355x15,315x1 6,285x20
    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
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    Thursday 8/7
    Chest & Arms
    Superset
    Incline D-Bell Flys 40’sx10,60’sx10,80’sx10,100’sx 10,107’sx6,100’sx6,80’sx10,60’ sx25
    Incline Sit-ups: 15,15,15

    Superset
    Lying Cable Curls 100x10,110x10,120x7,120x7,100x 15
    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
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    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: 370x10,420x10,510x8,510x8,510x 8,510x8,420x10
    Close Grip Pull Downs: 200x12,220x12,240x10,260x6,240 x8,220x10

    Superset:
    Bear Squat: 420x10,510x10,560x10,600x10,42 0x25
    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
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    Incredible volume. How many workout days per week ?
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    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
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    Monday 8/11 Shoulders & Back
    Medium Grip Pull Downs: 140◊10,180◊10,220◊10,260◊10,28 0◊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◊2 0
    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
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    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◊8,1 90◊15,170◊16

    Leg Press:8plx20,10plx20,12plx20,1 4plx15,8plx60

    Prowler: 320,370,370,370

    Standing Calf Raises on SM: 6pl x10,10,10,10 4plx20
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    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?
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    Quote Originally Posted by Melbar Kasom View Post
    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.
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    Quote Originally Posted by Melbar Kasom View Post
    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.
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    Love the workouts here, beast mode! keep up the good work!
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    Thursday Chest & Arms
    SM Incline Press (weight on bar, not including bar)90x10,140x5,180x5,230x8,23 0x5,180x15,180x12
    drop:190x8>140x6>90x15
    Hanging Leg Raises: 3 x 12
    Incline D-Bell Flys:65'sx20,75'sx12,75'sx10,7 5'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
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    Great workout!

    How are you liking the Core stack?
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    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    Deadlifts with Dead Squat Bar: 150x10,240x5,330x5,420x5,510x5 ,560x5,530x5,420x20
    Reverse Hypers: 70x10,140x10,140x10,140x10,210 x10,210x10

    Standing Calf Raises on York Squat Machine: 10pl x12,12,12,12,12,12,12
    T-Bar Rows: 3plx10,4plx10,5plx10,5plx10,5p lx10,4plx20
    Unilateral H-Squat: 4plx10,6plx12,8plx8,6plx16
    superset w/ Seated Calf Raises: 135x20,20,20,20
    Prowler push/row 4 sets with 320 lbs
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    Quote Originally Posted by JudgementDay View Post
    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.
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    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?
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    Quote Originally Posted by JudgementDay View Post
    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
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    Monday 8/18

    Wide Grip Neutral Lat Pull Down: 140x10,180x10,220x10,260x10,28 0x10,300x6,260x15,24 0x16

    HS Super Incline: 2plx10,4plx5,6plx15,6plx12,6pl x7,4plx20

    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
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    Another strong workout!
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    8/19 Leg Workout
    Back Extension with Barbell across back: 3 x 10

    Squats: 135x5,185x5,225x5,275x5,315x5, 365x1,405x1,365x12,365x12,365x 12,365x12
    Superset
    HS Unilateral Kneeling Leg Curl: 70x12,105x10,115x10,105x10,70x 20
    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
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    Those supersets look brutal, bet pumps were awesome!
    CORE NUTRITIONALS Representative

    If you have any questions feel free to email me at, tommy.day@corenutritionals.com
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    Quote Originally Posted by JudgementDay View Post
    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!
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    Superset:
    Alt D-Bell Curls: 40'sx5,60'sx5,75'sx6,75'sx6,75 'sx5,65'sx10
    Standing Calf Raises on Bear Squat: 230x10,370x10,420x10,510x8,510 x8,510x8,420x10

    Superset:
    HS Shoulder Press: 1plate per side x10,2pps x5,3ppsx12,3ppsx10,3ppsx8,2pps x26
    Seated Calf Raises: 135x20,150x15,160x10,160x10,13 5x20

    Seated Lateral D-Bell Raises: 30’sx20,40’sx15,40’sx15,40’sx1 5 drop set: 40’sx15>30’sx10>20’sx10

    Lying Hammer Cable Curls:100x10,110x8,120x5,100x1 0

    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
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    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: 10plx12,12plx12,12plx10,12plx1 0,12plx10

    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
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    Monday

    Medium Grip Pull Downs: 160x10,200x10,250x10,270x10,30 0x8,325x5,325x5,300x8,260x15

    Incline D-Bell FLys: 50'sx10,75'sx12,100'sx10,100's x5,75'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, 365x5,385x10,405x8,425x5,385x1 0,315x16

    HS Prone Leg Curl100x12,9,8,7

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

    Superset:

    Leg Ext: 190x20,210x12,190x16,190x12,15 0x20

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

    Glute Ham Raises: 25x12,10,8

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

    Prowler: 370,460,530,370
  

  
 

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