Kurt Weidner Training Log

[animal16]

Monday 12/1
Superset:
OH D-bell Press 30'x15,50'sx10,77'sx10,107'sx5,5,5,5
Incline Sit-ups: 3 x 15

Superset:
Medium Grip Pull Downs: 160x10,200x10,240x10,260x10,260x10,260x10,260x10,2 20x25
Hanging Leg Raises: 3 x12

Seated Lateral D-Bell Raises: 30's x20,20,20,20,20

T-Bar Rows: 4plx10,15,15,15,15

WG Pronated Seated Cable Row: 220x12,240x12,260x10,220x12

Cable Upright Rows: 120x12,12,12,12


Tuesday 12/2
Back Extension with Barbell across back: 3 x 10
Squats: Decided to challenge myself in a new way this morning, so I did 4 sets of 30 reps with 225 lbs...this was F***ing BRUTAL!!!

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

Superset:
HS Prone Leg Curl 100x10,9,8,8
Seated CR: 135x15,15,15,15

Leg Ext: 170x25,16,16

Prowler push/pull 4 sets with 320 on sled

 

[animal16]

Strong pulls and squats bro! Very nice.

Thanks!

 

[JudgementDay]

Monday 12/1
Superset:
OH D-bell Press 30'x15,50'sx10,77'sx10,107'sx5,5,5,5
Incline Sit-ups: 3 x 15

Superset:
Medium Grip Pull Downs: 160x10,200x10,240x10,260x10,260x10,260x10,260x10,2 20x25
Hanging Leg Raises: 3 x12

Seated Lateral D-Bell Raises: 30's x20,20,20,20,20

T-Bar Rows: 4plx10,15,15,15,15

WG Pronated Seated Cable Row: 220x12,240x12,260x10,220x12

Cable Upright Rows: 120x12,12,12,12


Tuesday 12/2
Back Extension with Barbell across back: 3 x 10
Squats: Decided to challenge myself in a new way this morning, so I did 4 sets of 30 reps with 225 lbs...this was F***ing BRUTAL!!!

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

Superset:
HS Prone Leg Curl 100x10,9,8,8
Seated CR: 135x15,15,15,15

Leg Ext: 170x25,16,16

Prowler push/pull 4 sets with 320 on sled

Always pushing it to another level, heavy overheads! Bet those 4 sets of 30 with 225 were hell!

 

[animal16]

Always pushing it to another level, heavy overheads! Bet those 4 sets of 30 with 225 were hell!

The 4 sets of 30 with 225 were definitely hell! I wanted to challenge myself in a new way and I had never done consecutive sets of 30 before...there's a world of difference between 20 and 30 reps when doing multiple sets.

 

[JudgementDay]

The 4 sets of 30 with 225 were definitely hell! I wanted to challenge myself in a new way and I had never done consecutive sets of 30 before...there's a world of difference between 20 and 30 reps when doing multiple sets.

yeah I couldn't even imagine what that would feel like, 15 rep sets make me want to throw up enough lol, 30 rep sets would be intense.

 

[animal16]

Thursday 12/4
Superset
HS Super Incline: 2plx20,4plx10,6plx14,10,8, 4plx25
Hanging Leg Raises: 3 x 12

Superset
Incline D-Bell Flys: 65'sx20,20,20,20,20
Incline Sit-ups: 3 x15

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

Cable Crunches: 120x15,15,15

Weighted Dips: 90x14,12,10 bdywt x 35

One Arm Lateral D-Bell Raises: 35x20,40x15,40x15

Tricep Rope Pushdown: 80x15,15,15

Friday 12/5
SLDL 135x20,225x20,275x20,315x10,225x20,225x20

Box Squats: 135x5,185x5,225x5,275x5,315x5,315x5,315x5

Superset
Unilateral H-Squat: 4plx12,6plx12,12,12
Calf Raises on BM Leg Press: stack x 15,15,15,15
Underhand Pull-ups: 12,12,12,12

Superset
Prowler 4 x 320
Close Grip Pull Downs: 220x10,10,10,10
Standing Calf Raises on York Squat Machine: 10plx10,12plx10,10,10

GHD 3 x15

Seated CR: 135 x20,20,20

Monday 12/8
Superset
HS Shoulder Press: 4plx30,20,20
HS Hi Row: 6plx20,20,20
Hanging Leg Raises 12, 12, 12

Superset
Medium Grip Pull Downs:220x12,240x12,260x12,280x12,220x20
One Arm Lateral Cable Raises: 50x20,60x15,60x15,60x15,50x20
Cable Crunches: 120x15,15,15

Underhand Pull Downs: 12,10,10

Cable Upright Rows: 120x12,140x12,160x12,160x12

Bent Over Cable Rows with Rope: stack x 20,20,20

HS DY Row: 6plx10,10,10

Battle Ropes: 5 x 25

 

[animal16]

Tuesday 12/9
Back Extension with BB across back: 3 x 10
Squats: 135x5,185x5,225x5,275x5,315x10,335x10,355x10,365x1 0,315x15,225x20

Superset
Leg Press:10plx20,12plx15,10plx20,10plx20
Standing Calf Raises on York Squat Machine:10plx10,12plx10,14plx10,14plx10,14plx10

Giant Set
Prowler: 320 x 4 sets
HS Unilateral Kneeling Leg Curl 105 x 10,10,10,10
Leg Ext 170x20,16,16,16
Standing Calf Raises on York Squat Machine:12plx10,10,10,10

Seated CR: 135x20,150x15,160x10,90x40

Thursday 12/11
Superset
Incline D-Bell Press: 40'sx10,65'sx10,82'sx10,107'sx10,112.6'sx10,112.6' sx7,107'sx7
Incline Sit-ups: 3 x 15

Pec Deck: 220x10,10,10,10

Superset: Lying Hammer Cable Curls: 80x20,100x15,110x10,120x6,120x6,100x15
Hanging Leg Raises: 3 x 12

Weighted Dips: 90x16,135x5,135x5,135x5,90x14

Superset
Seated Lateral D-Bell Raise:30'sx20,35'sx20,40'sx15,40'sx15
Push-ups with feet elevated, hands on d-bells: 30,25,25,20

One Arm D-Bell Preacher Curl:40x12,45x10,50x8

Tricep Rope Pushdown: 80x12,12,12,12

 

[animal16]

Friday 12/12
Superset
Unilateral H-Squat: 2plx10,4plx10, 6plx10,8plx10,10plx5,8plx10,6plx20 (this is about as strong as i've been with one leg
Close Grip Pull Downs:160x10,200x10,220x10,240x10,260x6,220x12
Calf Raises on BM Leg Press: Stack x15,15,15,15,15,15

Deadlifts with Dead Squat Bar(complete stop and reset on each rep): 150x5,240x5,330x5,420x5,450x5,470x5,500x5

Superset
Prowler: 320 on sled x 4 sets
Seated Calf Raises: 135x15,15,15,15

Superset
GHD: 25x12,12,12
Standing Calf Raises on York Squat Machine: 10plx15,15,15,15

Leg Ext: 150 x 35

 

[animal16]

Monday, 1/5
Superset
Medium Grip Pull Downs:140x12,160x12,180x12,220x12,240x12,260x12,28 0x12,280x12,240x20
Hanging Leg Raises: 12,12,12

Underhand Seated Cable Row: 220x12,240x12,260x12,260x12,220x16

Superset:
Cable Low Row with Rope: stack x 15,15,15,15
Cable Crunches: 120x12,12,12

Stiff Arms Lat Pulls: 100x10,10,10

HS Seated Shrugs: 8plx15,15,15,15

Reverse Band Flys: 10,10,10,10

Rope Pull Downs: 120x10,10,10

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

WG Pronated Lat Pull Down: 220x10,10,10

Battle Ropes: 5 x 25

 

[animal16]

Tuesday 1/6 Legs

Back Extension with Barbell across back: 3 x 10

Squats: 135x5,185x5,225x5,275x5,315x10,345x10,365x10,375x1 0,315x16

Superset: Leg Press: 8plx20,10plx20,12plx20,14plx20,16plx10,10plx50
Standing Calf Raises on York Squat Machine: 10plx12,12plx12,14plx10,14plx10,14plx10,14plx10
12plx12,12plx12,12plx12,12plx12

Giant Set:
Prowler push/pull: 370,440,460,440 (weight on sled)
HS Prone Leg Curl: 100x8,10,10,10
Leg Ext: 170x16,16,16,16
Seated CR: 135x16,20,20,20

 

[RegisterJr]

Steadily killing it man.

 

[animal16]

Wed 1/7
Incline D-Bell Press: 40'sx10, 60'sx10,80'sx5,107'sx5,117'sx5,123'sx5,127'sx5,127 'sx5,123'sx5,117'sx5,112.6x8,107'sx7

Superset
Lying Cable Curls: 100x15,110x12,120x10,130x8,140x5,100x20
Hanging Leg Raises: 12,12,12

Pec Deck: 250x12,9,8,7

Superset:
Underhand Pull-ups: 15,12,12
Cable Crunches: 120x16,16,16

Weighted Dips: 45x 28,20,16

Superset:
Seated Lateral Raises: 30'sx20,20,20
Push-ups with feet elevated, hands on d-bells: 20,20,20

 

[animal16]

Friday 1/9
Giant Set
Unilateral H-Squat:2plx10,4plx10,6plx10,8plx10,8plx10,8plx10,6p lx20
HS Unilateral Kneeling Leg Curl: 35x10,70x10,105x10,115x10,125x8,125x8,105x12
Close Grip Pull Downs:140x10,160x10,200x10,220x10,240x10,240x10,22 0x12
Calf Raises on BM Leg Press Machine: stack x 15,15,15,15,15,15
Leg Ext:110x15,150x15,170x15,190x15,210x15,230x12,170x 20

Superset:
Deficit Deadlifts with Dead Squat Bar (4-5" deficit):150x5,240x5,330x5,350x5,360x5,370x5,330x5 (complete stop/reset on each rep at bottom)
Bear Squat: 280x10,370x10,420x10,510x10,370x20

Superset:
Prowler Push/Row:320,370,370,370
Standing Calf Raises on Bear Squat:370x10,420x10,10,10

Superset:
GHD: 25 lbs x 12,12,12
Seated CR: 135x15,15,15

 

[animal16]

Saturday 1/10

OH D-Bell Press: 30'sx15,50'sx15,75'sx10,100'sx10,9,7,6

Superset:
One Arm Lateral D-Bell Raise:50x20,60x20,70x15,80x12,70x15,60x20,50x35
Hanging Leg Raises: 3 x 15

Underhand Pull-ups: 20,16,13

Weighted Dips: 45x5,90x5,135x5,145x5,160x5,170x2,135x5,90x15

Superset:
Alt. D-Bell Curls: 65's x10,8,8
Incline Sit-ups: 3 x 20

HS Shoulder Press: 4plx20,20

Tricep Rope Pushdown:75x16,15,15

Cable Woodchops: 2 x 15

Lying Cabl Curls: 100x15,12,12

Battle Ropes: 5 x 25

 

[animal16]

Monday 1/12
Superset
WG Pronated Lat Pull Down:140x10,170x10,200x10,220x10,220x10,240x10,260 x10,280x10,280x10,260x10,240x10,
220x15
Hanging Leg Raises: 12,12,12

Superset
Seated Cable Rows: 220x10,240x10,260x10,280x10,250x12,250x12,250x12
Cable Crunches: 120x12,12,12

Stiff Arm Lat Pulls: 75x20,100x12,12,12

Underhand Pull-ups: 12,10,10,10

Low Cable Rows with Rope: stack x 15,15,15,15

Lying Cable Curls: 100x12,110x10,120x8,120x8,100x15

HS Shrugs: 10plx15,12plx10,12plx11,12plx12,10plx15,8plx20

Reverse Band FLys: 4 x 12

Rope Pull Downs: 140x10,10,10

Battle Ropes: 5 x 25

 

[animal16]

1/13
Back Ext. with Barbell across back: 3 x 10
Squats: 135x5,185x5,225x5,275x5,315x5,345x5,375x5,405x5,42 5x5,345x12,315x16,225x20

Standing Calf Raises on York Squats Machine: 10plx12,12plx12,14plx10,14plx10,14plx10,14plx10,14 plx10,12plx12,12plx12,12plx10,10plx15

H-Squat: 8plx20,10plx20,12plx12,8plx35

Giant Set:
Prowler: 370,460,510,460 (weight on sled)
HS Prone Leg Curl: 100x10,10,10,10
Leg Ext: 190x12,12,12,12

Seated Calf Raises: 135x20,20,20

 

[animal16]

Wed 1/14
Superset
HS Incline 2plx10,4plx10,6plx10,8plx10,8plx8,8plx7,6plx15,6pl x12,6plx10,4plx25
Hanging Leg Raises: 12,12,12

Superset
Incline D-Bell Flys:65'sx15,77'sx10,77'sx10,77'sx10,65'sx20
Incline sit-ups: 15,15,15

Superset
High Pulley Cable Curls: 100x10,10,10
Cable Crunches: 120x12,12,12

Weighted Dips: 45x25,20,20,20

Superset
Seated Lateral D-Bell Raises: 30'sx20,20,20
Push-ups (feet Elev. hands on d-bells): 20,20,20

Superset
Tricep Pushdown:100x15,12,12
Reverse Pushdowns: 70x10,10,10

Battle Ropes: 5 x 25

 

[RegisterJr]

Nice accessory work

 

[animal16]

Friday 1/16
Grouped Sets
Bear Squat: 90x10,140x10,230x10,280x10,370x10,420x10,510x10,56 0x10,650x5,420x20
Close Grip Pull Downs: 140x10,160x10,180x10,200x10,220x10,220x10,240x10,2 40x10,220x12
Sumo Deads:135x10,225x10,315x10,405x10,435x10,455x10,40 5x15

Superset
HS Kneeling Leg Curl: 70x12,105x12,12,12
Leg Ext:170x12,12,12,12
Standing Calf Raises on Bear Squat: 420x10,10,10,10

Superset
Prowler push/row: 320,370,400,400
Standing Calf Raises on Bear Squat: 420x10,10,10,10
Seated Calf Raises: 135x20,20,20,20

Saturday 1/17
Superset
HS Shoulder Press:2plx10,4plx10,6plx13,6plx10,6plx10,6plx8,4pl x24
Hanging Leg Raises: 3 x 12

One Arm Lateral D-Bell Raises: 35x20,40x15,40x15,40x15,40x15,40x15,30x30
Incline Sit-ups: 3 x 16

Superset:
Underhand Pull-ups: 15,15,15,15
Cable Crunches: 120x16,16,16

Weighted Dips: 45x5,90x5,135x5,135x5,135x5,135x5,90x14

Lying Cable Curls: 100x20,120x10,120x10,120x10,100x16

Weighted Push-ups (feet Elevated, hands on D-Bells)
90x16,15,12

Tricep Rope Pushdown: 75x20,15,15

Battle Ropes: 5 x 30

 

[animal16]

Monday 1/19
Superset
Underhand Pull Downs:140x15,160x12, 180x12,200x12,220x12,240x12,260x12,280x10,160x12,2 20x15
Hanging Leg Raises: 12,12,12

T-Bar Rows: 4plx15,5plx12,5plx12,5plx12,5plx12,4plx20

One Arm HS Hi Row: 4plx12,5plx10,5plx10,4plx16

Reverse Flys on Pec Deck: 3 sets

Alt D-bells Curls: 50'sx 15,12,10

Close Grip Pull Downs: 220x10,10,10

HS Shrugs: 8plx20,20,20

Battle Ropes: 4 x 40

Tuesday 1/20
Back Ext with Barbell across back: 10,10,10

Squats: 135x10,185x5,225x5,275x5,315x12,345x12,365x12,385x 10,315x16

Superset
Leg Press: 8plx20,10plx20,12plx20,14plx20,16plx10,10plx60
Standing Calf Raises:10plx12,12plx10,14plx10,14plx10,12plx12

Giant Set
Prowler:370,440,390,320
HS Prone Leg Curl: 100x10,10,10,10
Leg Ext: 190x12,12,12,12
Standing Calf Raises on York Squat Machine:12plx10,10plx12,10plx12,10plx12
Seated Calf Raises:135x20,20,20,20

 

[animal16]

Wed 1/21
Superset
Incline D-Bell Press 30'sx10,50'sx10,80'sx5,107'sx5,117'sx5,123'sx5,123 'sx5,123'sx5,123'sx5,117'sx5,107'sx8
Incline Sit-ups: 16,16,16,16

Superset
HS Incline 6plx12,12,10,10,
Underhand Pull-ups: 15,15,15,15
Hanging Leg Raises: 12,12,12

Superset
Lying Hammer Cable Curls: 100x10,10,10,10
Cable Crunches: 120x12,12,12

Weighted Dips: 45 x 25,22,20,20

Cable Flys:120x12,11,10,10

Superset
Behind Back Lateral Cable Raises: 30 x15,15,15
Tricep Rope Pushdown: 75x15,15,15

Battle Ropes" 5 x 30

 

[animal16]

Friday 1/23
Superset
Bear Squat: 140x10,230x10,280x10,370x10,510x10,560x10,600x10,4 20x20
Sumo Deads: 135x10,225x10,225x5,315x10,405x5,405x10,405x10

Superset
Standing Calf Raises on Bear Squat: 420x12,12,12,12
Close Grip Pull Downs: 200x12,220x12,240x10,240x10,240x10
Deficit Deads with DS Bar: 150x5,230x5,330x5,350x5,370x5,370x5

Walking Lunges w/ 65 lb D-Bells + 80 lbs chains around neck: 2 sets

Superset
HS Unilateral Kneeling Leg Curl: 105x12,12,12
Leg Ext: 150x20,20,20
Seated CR 135x20,20,20

Prowler Push/Row: 340,390,410

GHD: 25 x12,12,12

 

[animal16]

Saturday 1/24
Superset
OH D-Bell Press:30'sx10,60'sx10,77'sx10,107'sx9,107'sx6,107' sx5,77'sx14
Incline Sit-ups:20,20,20

EZ Bar Curls: 110x12,12,12,12

Weighted Dips:45x5,90x5,135x5,135x5,135x5,135x5,90x15

Superset
One Arm Lateral Cable Raises: 60x20,70x20,70x20,70x20,70x20,60x30
Cable Crunches:115x16,16,16

Superset
Underhand Pull-ups:16,16,16,16
Hanging Leg Raises: 12,12,12

HS Super Incline: 6plx10,6plx7,6plx5,4plx20

Superset:
Tricep Rope Pushdown 75x20,16,16
Lying Cable Curls:100x16,16,16

Battle Ropes: 5 x 30

 

[RegisterJr]

Powerful squats man.

 

[animal16]

Monday 1/26
WG Pronated Lat Pull Down:140x10,160x10,180x10,200x10,220x10,240x10,240 x10,
240x10,240x10,220x12,220x12,220x12

Cable Low Rows with Rope: stack x 20,20,20,20,20

One Arm Seated Cable Row: 120x10,140x10,160x10,160x10,160x10,160x10,120x16

Stiff Arm Lat Pulls: 75x20,80x20,85x20,90x20,95x15,100x12

HS Shrugs: 8plx20,10plx16,10plx16,10plx16

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

Battle Ropes: 5 x 30

 

[animal16]

Tuesday 1/27
Back Extension with BB across Back: 3 x 10

Superset
Pause Squats: 135x5,185x5,225x5,275x5,315x5,335x5,355x5,355x5,31 5x5
Standing Calf Raises on Bear Squat: 370x12,510x10,10,10,10,10,10,10,10,10

Hack Squats:2plx10,4plx10,6plx10,8plx10,8plx10,8plx10,8 plx10,6plx20

Giant Set:
Prowler:370,460,510,510
HS Prone Lel Curl: 100x10,10,10,10
Leg Ext: 170x16,16,16,16
Seated CR: 135x20,20,20,20

 

[animal16]

Wed 1/28
Incline D-Bell Flys: 3 warm-ups sets of 30'sx10,50'sx10,65'sx10, then 77'sx20,16,15,15,12,12,12

Precor Preacher Curl: 100x15,15,15,15

Weighted Dips: 45 lbs x 30,26,25,22

Superset
Cable Flys: 120x12,10,10,10
Hanging Leg Raises: 12,12,12

Underhand Pull-ups: 16,16,16,16
Cable Crunches:120x12,12,12,12

Superset
Seated Lateral Raises: 30'sx25,25,25,25
Push-ups (feet elevated, hands on d-bells):25,25,25,25

Tricep Rope Pushdown: 60x30,25,25,20

Battle Ropes: 4 x 30

 

[JudgementDay]

Very intense training, never a lame workout from you, those squats and reps are beast!

 

[animal16]

Friday 1/30
Giant Set
Unilateral H-Squat:2plx15,4plx15,3plx12,8plx10,8plx10,6plx20
HS Unilateral Kneeling Leg Curl:35x15,70x15,105x12,12,12,12
Calf Raises on BM Leg Press: Stack x 15,20,20,20,20,20
Close Grip Pull Downs: 140x10,160x10,180x10,200x10,220x10,220x10
Leg Ext:150x15,150x15,150x15,170x15,190x15,190x15

Superset
Bear Squat:370x10,420x10,510x10,510x10,510x10,370x20
SLDL:135x10,225x20,315x10,315x10,315x10,225x30

Giant Set
Prowler Push/Row:320,370,370
Standing Calf Raises on Bear Squat: 370x12,12,12
GHD: 25 x 12,12,12
Seated Calf Raise:135x20,20,20

 

[animal16]

Very intense training, never a lame workout from you, those squats and reps are beast!

Thanks! I've been very pleased with the way my training has been going. I'm really liking the early morning workouts. I'm happy with the volume and weights i've been able to hit on most of my workouts/exercises

 

[animal16]

1/31 Saturday
Superset:
HS Shoulder Press: 2 warmup sets, then 6platesx12,10,8,9 (39 total reps)
Hanging Leg Raises: 3 x 13 (39 total reps)

Superset:
Lying Leg Curls: 100x15,120x10,130x8,140x6 (39 total reps)
Cable Crunches: 130x13,13,13 (39 total reps)

OH D-bell Press: 40's x 50, 50's x 39

Bar Curls: 50 lbs x 39

One Arm Lateral Cable Raises: 60x20,70x15,70x15,70x15,50 x 39

Weighted Dips: 90 lbs x 13,13,13 + bdywt x 39 reps

Weighted Pullups w/ 25 lbs: 3 x 13 (39 reps)

Tricep Rope Pushdown: 60 x 39, 50 x 39

Seated Lateral D-Bell Raises: 30's x 39

Push-ups with feet Elevated, hands on D-bells: 39,39

Battle Ropes: 5 sets of 39

39 working sets total!

 

[animal16]

Monday 2/2
Superset
Medium Grip Pull Downs: 120x10,150x10,180x10,220x10,240x10,260x10,10,10,10 ,10,10,10,10,10,10
Hanging Leg Raises: 3 x 12

Superset
HS DY Row: 6plx10,10,10,10,10
Cable Crunches: 120x12,12,12

Cable Low Row with Rope: stack x 20,20,20,20,20

Cable Pullovers: 160x16,200x10,200x8,160x16

Close Grip Pull-ups: 3 x 10

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

Rope Pull Downs: 120x12,140x10,140x10

 

[animal16]

2/3 Tuesday
Back Extension w/ Barbell across back: 3 x 10
Squats: 135x5,185x5,225x5,275x5,315x5,365x5,385x5,405x5,42 5x5,345x12,315x16,315x12

Superset
H-Squat:8plx20,10plx15,10plx15,10plx15
HS Prone Leg Curl: 100x12,110x8,110x8,100x10
Leg Ext:170x20,190x20,210x12,170x16

Superset:
Prowler: 390 x 4 sets
Standing CR on York Squat Machine: 10plx12,12plx10,14plx10,12plx10,10plx12,10plx12
Seated CR:135x20,160x15,170x15,180x10,160x15,135x20

 

[animal16]

2/4 Wednesday
Superset
HS Super Incline: 2plx10,4plx10,6plx15,6plx12,6plx11,6plx10,4plx25
Cable Crunches: 120x12,12,12,12

Superset
Incline D-Bell Flys: 65's x20,20,20,20,20
Leg Raises/pikes on incline: 16,16,16,16

Underhand Pull-ups: 15,15,15,14

Cable Flys: 120x12,12,12,11

Behind the Back Lateral Cable Raises: 30x15,15,15,15

Dips 30, only did one set because right shoulder felt iffy

One Arm D-Bell Preacher Curls: 45x10,10,10

Tricep Rope Pushdown: 60x20,20,20

Battle Ropes: 5 x 30

 

[animal16]

Friday 2/6
Superset
Bear Squat: 90x10,140x10,230x10,370x10,470x10,510x10,560x10,61 0x5
Deficit Deadlifts w/ DS Bar: 150x5,240x5,330x5,350x5,370x5,390x5,410x5,330x5
Close Grip Pull Downs: 140x10,160x10,180x10,220x10,240x10,260x8,260x8,260 x8

Superset
Standing Calf Raises on Bear: 420x12,420x12,510x10,510x10
Barbell Step-ups: 135x6,155x6,175x6

Giant Set
Prowler Push/Row:320,370,440,460
HS Unilateral Kneeling Leg Curl: 105x10,115x10,125x10,130x10,140x6
Leg Ext:150x20,20,20,20,20
Standing CR on Bear: 510x10,10,10,420x12,420x12

Superset
GHD: 35 x12,12,12
Seated CR: 135x20,160x15,170x10,135x20

 

[animal16]

Saturday 2/7
OH D-Bell Press: 45'sx10,65'sx10,80'sx10,100'sx10,100'sx8,100'sx6,7 7'sx15

Incline Sit-ups with Barbell: 12,10,10
http://www.youtube.com/watch?v=_KEgT9nU1K4

Superset
One Arm Lateral Cable Raises:50x20,60x20,70x15,70x15, drop set:70x20>60x15>50x15>40x15
http://www.youtube.com/watch?v=X2YbwS1cZLI
Hanging Leg Raises: 12,12,12

Weighted Underhand Pull-ups: 45 x 12,9,9,8
http://www.youtube.com/watch?v=ydEUWsmkdyg

Weighted Dips: 90 x 20,15,15,15

Alt D-Bell Curls: 65'sx11,8,7, 50'sx12

Superset
HS Incline: 6plx17,14,14,10
Cable Crunches: 120x12,12,12

Superset
Lying Cable Curls 100x20,120x10,120x10,120x10
Seated Lateral Raises: 35'sx12,12,12,12

Overhead Tricep Rope Ext: 120x20,140x12,140x10,120x15

Superset
Battle Ropes: 4 x 30
Push-ups (feet elevated, hands on d-bells):25,20,15,15

 

[animal16]

Monday 2/9
Superset
Medium Grip Pull Downs: 120x12,150x12,180x12,220x12,240x20,260x16,280x15,3 00x10,240xincomplete because the f***ing cable snapped!, 240x20
Hanging Leg Raises: 12,12,12

Superset
Underhand Seated Cable Raises: 220x12,240x12,260x10,220x12
Cable Crunches: 120x12,12,12

One Arm T-Bar Rows:2plx12,3plx12,12,12,12

WG BB Upright Rows: 95x10,115x10,135x8,135x8,95x12

Modified Pull Downs: 4 sets

Cable Low Rows (Isolateral) 10 sets of 10

HS Shrugs: 8plx20,20,20,20

Reverse Band Flys: 3 x 10

I will post pull down videos later

 

[animal16]

3/9/15

Superset
Medium Grip Pull Downs: 140x8,180x8,220x8,260x8,280x8,300x8,300x8,300x8
Cable Crunches: 120x10,140x10,140x10,140x10

Incline D-Bell Press: 50'sx5,77'sx5,107'sx5,117'sx5,123'sx5,127'sx5,132' sx4 + 1 negative, 123'sx5

One Arm D-bell Row (reset from the floor on each rep):127x5,170x5,170x5,170x5,170x5

Weighted Dips:45x5,90x5,135x5,135x5,135x5,135x5

Wide Grip Pronated Seated Cable Row:240x5,270x5,300x5,300x5,300x5

Standing Military Press:135x5,155x5,155x5

High Hang Snatch Pull:95x5,135x5,135x5,135x5

Weighted Hanging Leg Raises w/ 10 lb d-bell:10,10,10

 

[animal16]

Tuesday 3/10

Grouped Sets
Box (12") Pause Squats:1325x5,185x5,225x5,275x5,315x5,345x5,365x5, 315x5
Weighted Back Ext (using barbell):45x10,65x5,85x5,95x5
Deficit Deadlifts with DS Bar:150x5,240x5,330x5,380x5,400x5,410x5,330x5

Walking Lunges: set 1> 65's (d-bells) + 40 lbs chains around neck, sets 2&3> 75's + 80 lbs chains around neck

Superset
HS Prone Leg Curl:100x12,110x8,120x8,120x6
Cybex Leg Ext: 190x12,230x10,270x7,230x8

Superset
Standing CR on York Squat Machine:10plx10,12plx10,10,10,10,10,10,10,10,10
Seated CR:135x20,160x10,160x10,160x10,160x10,135x20
Prowler Push/Row: 320 x 4 sets

 

[animal16]

Thursday
Superset
OH Seated D-Bell Press:40'sx10,60'sx10,82'sx10,100'sx8,100'sx6,82's x12,82'sx12
Incline Sit-ups w/ Barbell: 3 x 10

Superset
HS Super Incline: 2plx5,4plx5,6plx10,6plx10,6plx10,4plx20
Weighted Hanging Leg Raises: 10 lbs x 10,10,10

Superset
Cable Flys: 120x10,10,10,10
Cable Crunches: 120x12,12,12

One Arm Lateral D-Bell Raises: 35x15,40x15,45x12,45x12

Weighted Dips: 90x15,14,11

Tricep Rope Pushdown: 75x20,15,10,10

Met/Con Finishing Circuit
Prowler Push/Pull Sprints: 190,230,230,230,230
Battle Ropes:25,25,25,25,25
Push-up (feet elevated, hands on on D-Bells):20,20,20,20,20

 

[animal16]

Friday 3/13
Wide Grip Pronated Lat Pull Down:140x12,180x12,220x12,240x12,260x12,260x12,260 x12,220x20

HS DY Row: 6plx12,12,12,12, 4plx25

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

Hammer D-Bells Curls: 40'sx12,45'sx10,50'sx8,40'sx12

Isolateral Cable Low Row: 120psx12,140psx10,150psx10,120psx16

Cable Pullovers 120x16,16,16

Underhand Pull-ups: 3 x 10

Lying Cable Curls: 100x12,12,12

High Hang Snatch Pulls:95x12,115x12,135x10,135x5,95x20

Reverse Band Flys: 3 x 10

HS Shrugs: 8plx20,10plx15,10plx15

 

[animal16]

Saturday Morning Leg Workout
Back Extension with Barbell across back (in between warm-up sets of squats): 3 x 10

Squats: 135x5,185x5,225x5,275x5,315x10,355x10,385x10,365x1 0,345x10,335x10,315x16,225x25

Superset
Leg Press:6plx20,10plx20,10plx20,10plx20
Standing Calf Raises on Bear Squat: 370x12,420x12,510x10,510x10,510x10,510x10,510x10,4 20x12,420x12,420x12

Hack Squats:4plx10,6plx10,8plx8,8plx8,6plx20,4plx30

Superset
HS Unilateral Kneeling Leg Curl: 105x12,115x10,125x8,130x8,105x12
Leg Ext: 170x16,190x12,210x10,210x10,150x20
Seated Calf Raises: 135x20,160x12,160x12,160x12,135x20

Prowler: 3 sets

 

[RegisterJr]

Holy cow, those squats. Jus', dam.

 

[Melbar Kasom]

Holy cow, those squats. Jus', dam.

Incredible volume.

 

[animal16]

Monday
Superset
Medium Grip Pull Downs: 140x10,180x5,220x5,260x5,280x5,300x5,300x5,300x5,3 00x5
Incline D-Bell Press: 40'sx5,60'sx5,82'sx5,107'sx5,117'sx5,127'sx5,132's x4 + 1 negative, 127'sx5,123'sx5
Hanging Leg Raises: bdywtx10,10 lbs x 10,15 lbs x 10,20 lbs x 10, 20 lbs x6

One Arm D-Bell Row:170x5,5,5,5

Weighted Dips:45x5,90x5,135x5,135x5,135x5,135x5

Superset
WG Pronated Seated Cable Row: 250x5,300x5,300x5,300x5,300x5
Cable Crunches:140x10,10,10,10

Standing Mil Press: 135x5,155x5,155x5

Cable Upright Rows: 160x10,200x8,8,8

Tuesday
Box Squats (pauses): 135x5,185x5,225x5,275x5,315x5,345x5,355x5,365x5,37 5x5,385x5

Sumo Deads: 135x5,225x5,315x5, 405x5,455x5,475x5,405x5

SM SPlit Squats: only did a few sets because my right hamstring tightened up and I didn't want to pull it

Superset:
Leg Ext: 190x10,230x10,250x8,270x6,170x20
HS Prone Leg Curl: 100x10,110x8,110x8,120x6,100x10

Standing Calf Raises on York Squat Machine: 10plx10,10,10,10,10,10,10,10,10,10

GHD:35x10,45x8,45x8

Prowler: 3 sets

Seated CR:135x20,160x12,160x12,135x20

 

[animal16]

Incredible volume.

Thanks! That the goal!

 

[animal16]

Videos from Monday and Tuesday
http://www.youtube.com/watch?v=xVYMaEpnx0w

http://www.youtube.com/watch?v=0nObh..._ohAHadFRMFjNQ

http://www.youtube.com/watch?v=sQp36..._ohAHadFRMFjNQ

 

[animal16]

Thursday
Superset
HS Incline 2plx20,4plx10,6plx12,6plx12,6plx10,4plx22
Hanging Leg Raises: 3 x 15

Superset
Overhead D-Bell Flys: 65'sx11,11,10,10
Cable Crunches: 120x15,15,15

One Arm Lateral Cable Raises:50x20,60x20,70x15,60x20,50x30

Cable Woodchops: 3 x 15

HS Shoulder Press: 4plx20,15,15

Front Raises with Barbell: 45x20,65x15,75x12,45x20

Dips:40,30

Overhead Tricep Rope Ext: 120x20,16,10

Cable Flys: 120x12,10,10 100x12

Superset
Battle Rope + Push-ups (4 sets)

 

[animal16]

Friday
Superset
Wide Grip Pronated Lat Pull Down
140x12,180x12,220x12,240x12,240x12,240x12,240x12,2 40x12
Cable Crunches:100x20,110x16,120x15,120x15

One Arm Seated Cable Row
120x12,140x12,160x12,160x12

Lying Cable Curls: 100x20,120x10,120x10,100x15

T-Bar Rows:3plx15,4plx15,5plx12,5plx12,5plx12 drop set:5plx15>4plx10>3plx10

Hammer D-Bells Curls: 50'sx10,8,8,7

Reverse Band Flys: 10,10,10

HS Shrugs: 8plx20,10plx15,10plx15,10plx15

Rope Pull Downs: 3 sets

Battle Ropes: 4 x 25

Saturday 3/21
Back Extension with Barbell across back: 3 x 10

Squats: 135x5,185x5,225x5,275x5,315x5,345x12,355x12,365x12 ,375x12

Superset
HS Kneeling Leg Curl70x12,105x12,115x10,125x8,105x12,70x30
Standing Calf Raises on York Squat Machine: 10plx10,12plx10,14plx10,14plx10,14plx10,12plx10,12 plx10,12plx10,12plx10,12plx10

Leg Ext: 170x20,190x15,210x15,230x12,170x20

Prowler: 3 sets

Seated Calf Raises:135x20,160x15,170x12,180x8,135x20

 

[animal16]

Sunday 3/22 AM Conditioning 16 min HIIT on elliptical (1 min moderate level 10 resistance, 30 seconds level 16 sprints, alternate 1:2 moderate:intense incline on 20 the whole time), followed by 5 rounds prowler sprints with 60 crunches in between each set

Monday 3/23
Superset
Close Grip Pull Downs:140x10,180x10,220x10,240x10,260x10,260x10,24 0x10,240x10
Weighted Hanging Leg Raises: 10 lbs x 12,12,12

One Arm HS Hi Row: 4plx12,5plx15,5plx12,5plx12

Superset
Underhand Seated Cable Row:240x12,260x12,280x15,300x9,240x15
Cable Crunches: 120x12,12,12

Alt D-Bell Curl:65'sx6,65'sx6,50'sx12

Stiff Arm Lat Pulls: 100x12,12,12,12

Cable Woodchops:12,12,12

Lying Cable Curls:100x15,110x10,110x10,110x10

Battle Ropes: 5 x 25