Kurt Weidner Training Log
- Thread starter animal16
- Start date
animal16
Member
Tues 3/24
Back Ext w/ BB: 3 x 10
Squats: 135x5,185x5,225x5,275x5,315x10,335x10,355x10, 315x10,225x20 (this was more of a recovery workout on squats after Saturday)
Leg Press:6plx20,10plx20,10plx20,10plx20,10plx20
Hack Squats:4plx20,20,20,20
Superset
HS Prone Leg Curl:100x12,10,10,10
Leg Ext: 150x25,20,20,20
Superset
Standing Calf Raises on Bear Squat:370x12,420x12,510x10,510x10,510x10,510x10,51 0x10,420x12,420x12,420x12
Prowler:230,250,270,300,300,300,300,250,250,230
Superset
Seated CR:135x20,20,20
GHD:25x15,15,15
Wed 3/25
Superset
Incline D-Bell Press:30'sx10,50'sx10,82'sx5,107'sx5,112.6'sx12, 112.6'sx9,112.6'sx7,107'sx7 + 1 negative
Inline Sit-ups with Barbell: 3 x 10
Superset
Seated Lateral D-Bell Raises:30'sx20,35'sx20,40'sx20 dropset:45'sx12>35'sx10>25'sx10>15'sx16
Weighted Hanging Leg Raises: 10 lbs x 10,10,10
Underhand Pull-ups:20,15,11
Weighted Dips: 90x15,12,12 45x25
Superset
HS Incline:6plx12,6plx7,4plx18
Cable Flys:100x12,10,10
Cable Crunches:120x12,12,12
Superset
Lying Cable Curls:100x15,15,15
Tricep Rope Pushdowns: 75x15,15,15
Superset:
Battle Rope w/ Push-ups (feet elevated, hands on d-bells)
Back Ext w/ BB: 3 x 10
Squats: 135x5,185x5,225x5,275x5,315x10,335x10,355x10, 315x10,225x20 (this was more of a recovery workout on squats after Saturday)
Leg Press:6plx20,10plx20,10plx20,10plx20,10plx20
Hack Squats:4plx20,20,20,20
Superset
HS Prone Leg Curl:100x12,10,10,10
Leg Ext: 150x25,20,20,20
Superset
Standing Calf Raises on Bear Squat:370x12,420x12,510x10,510x10,510x10,510x10,51 0x10,420x12,420x12,420x12
Prowler:230,250,270,300,300,300,300,250,250,230
Superset
Seated CR:135x20,20,20
GHD:25x15,15,15
Wed 3/25
Superset
Incline D-Bell Press:30'sx10,50'sx10,82'sx5,107'sx5,112.6'sx12, 112.6'sx9,112.6'sx7,107'sx7 + 1 negative
Inline Sit-ups with Barbell: 3 x 10
Superset
Seated Lateral D-Bell Raises:30'sx20,35'sx20,40'sx20 dropset:45'sx12>35'sx10>25'sx10>15'sx16
Weighted Hanging Leg Raises: 10 lbs x 10,10,10
Underhand Pull-ups:20,15,11
Weighted Dips: 90x15,12,12 45x25
Superset
HS Incline:6plx12,6plx7,4plx18
Cable Flys:100x12,10,10
Cable Crunches:120x12,12,12
Superset
Lying Cable Curls:100x15,15,15
Tricep Rope Pushdowns: 75x15,15,15
Superset:
Battle Rope w/ Push-ups (feet elevated, hands on d-bells)
animal16
Member
Thursday 3/26
16 Minutes AM HIIT on Elliptical followed by 10 rounds prowler sprints (crunches in between sets)
Friday 3/27
Superset
H-Squat:2plx15,4plx15,6plx15,8plx15,10plx15,10plx15, 10plx15,10plx15
HS Unilateral Kneeling Leg Curl: 35x12,70x12,105x12,105x12,105x12,105x12,105x12
Medium Grip Pull Downs:140x10,180x10,220x10,240x10,260x10,280x10,24 0x10
Superset
SLDL: 135x10,225x10,315x10,315x10,315x10,315x10,225x20
Bear Squat: 280x10,370x10,510x10,540x10,560x10,420x20
Superset
Standing Calf Raises on Bear:420x12,12,12,12,12,12,12,12,12,12,12,12
Prowler Push/Row: 320,320,320,320
Glute Bridges: 3 sets
Seated CR:135x20,160x10,160x10,160x10,135x20
Friday Evening (after work): 5 min warm-up + 15 min HIIT on Bike (30 second sprints at elevated resistance followed by 1 min reduced intensity)
Saturday 3/28
Superset
HS Shoulder Press:2plx5,4plx5,6plx14,6plx10,6plx8,4plx22
Hanging Leg Raises: 15,15,15
Superset
One Arm Lateral Cable Raises:50x20,60x20,70x15,70x15,60x20,50x30
Cable Crunches: 120x12,12,12
Weighted Underhand Pull-ups: 40 lbs chains x 10,10,10 bdywt x 16
Weighted Dips: 45x5,90x5,135x5,145x5,155x3,135x5,90x15
Cable Upright Rows: 140x12,160x10,160x10
Superset
Lying Hammer Cable Curls:100x12,120x6,100x12
Tricep Rope Pushdown: 75x15,15,15
Battle Ropes: 5 x 25
Played hockey game in afternoon
Sunday 3/29
AM Conditioning workout: 15 min HIIT on elliptical (30 second sprint intervals at elevated resistance followed by 1 minute moderate rest intervals), followed by 8 rounds prowler sprints
16 Minutes AM HIIT on Elliptical followed by 10 rounds prowler sprints (crunches in between sets)
Friday 3/27
Superset
H-Squat:2plx15,4plx15,6plx15,8plx15,10plx15,10plx15, 10plx15,10plx15
HS Unilateral Kneeling Leg Curl: 35x12,70x12,105x12,105x12,105x12,105x12,105x12
Medium Grip Pull Downs:140x10,180x10,220x10,240x10,260x10,280x10,24 0x10
Superset
SLDL: 135x10,225x10,315x10,315x10,315x10,315x10,225x20
Bear Squat: 280x10,370x10,510x10,540x10,560x10,420x20
Superset
Standing Calf Raises on Bear:420x12,12,12,12,12,12,12,12,12,12,12,12
Prowler Push/Row: 320,320,320,320
Glute Bridges: 3 sets
Seated CR:135x20,160x10,160x10,160x10,135x20
Friday Evening (after work): 5 min warm-up + 15 min HIIT on Bike (30 second sprints at elevated resistance followed by 1 min reduced intensity)
Saturday 3/28
Superset
HS Shoulder Press:2plx5,4plx5,6plx14,6plx10,6plx8,4plx22
Hanging Leg Raises: 15,15,15
Superset
One Arm Lateral Cable Raises:50x20,60x20,70x15,70x15,60x20,50x30
Cable Crunches: 120x12,12,12
Weighted Underhand Pull-ups: 40 lbs chains x 10,10,10 bdywt x 16
Weighted Dips: 45x5,90x5,135x5,145x5,155x3,135x5,90x15
Cable Upright Rows: 140x12,160x10,160x10
Superset
Lying Hammer Cable Curls:100x12,120x6,100x12
Tricep Rope Pushdown: 75x15,15,15
Battle Ropes: 5 x 25
Played hockey game in afternoon
Sunday 3/29
AM Conditioning workout: 15 min HIIT on elliptical (30 second sprint intervals at elevated resistance followed by 1 minute moderate rest intervals), followed by 8 rounds prowler sprints
animal16
Member
Medium Grip Pull Downs: 140x12,180x12,220x12,240x12,260x12,280x12,280x12,2 80x12,220x25
Superset
Isolateral Low Cable Row: 120ps x 12, 140ps x 12,160ps x 10, 120ps x 16
Weighted Hanging Leg Raises: 10x10,10,10
Superset
HS DY Row:6plx12,12,12,12
Cable Crunches:120x12,12,12
Cable Pullovers:160x16,200x10,200x10,160x20
Precor Preacher Curl Machine: 130x10,145x8,145x6,100x15
WG Pronated Seated Cable Row: 220x12,240x12,260x10,220x16
HS Shrugs: 10 plates x 15,15,15,15
Reverse Band Flys: 10,10,10
Battle Ropes: 5 x 25
Superset
Isolateral Low Cable Row: 120ps x 12, 140ps x 12,160ps x 10, 120ps x 16
Weighted Hanging Leg Raises: 10x10,10,10
Superset
HS DY Row:6plx12,12,12,12
Cable Crunches:120x12,12,12
Cable Pullovers:160x16,200x10,200x10,160x20
Precor Preacher Curl Machine: 130x10,145x8,145x6,100x15
WG Pronated Seated Cable Row: 220x12,240x12,260x10,220x16
HS Shrugs: 10 plates x 15,15,15,15
Reverse Band Flys: 10,10,10
Battle Ropes: 5 x 25
animal16
Member
Monday PM: hill sprints
Tuesday AM
Back Ext w. BB: 3x10
Squats:135x5,185x5,225x5,275x5,315x10,355x10,385x1 0,365x10,315x16,225x20
Superset
Standing CR on York Squat Machine:8plx12,10plx12,10plx12,12plx10,12plx12,12p lx12,12plx10,10plx12,10plx12
H-Squat:8plx20,10plx15,15,15
Superset
Prowler:320 x 4 sets
HS Prone Leg Curl:100x10,10,10,10
Leg Ext:190x12,210x12,230x10,170x20
Seated CR:135x20,20,20
Tuesday PM: Hockey Game
Wed AM
Superset
HS Super Incline:2plx10,4plx10,6plx15,6plx14,6plx12,6plx10, 4plx22
Weighted Hanging Leg Raises: 10 lbs x 12,12,12
Superset
Incline D-Bell Flys:65'sx15,77'sx8,77'sx9,77'sx8,65'sx20
Incline Sit-ups:15,15,15
Cable Crunches: 120x12,12,12
Weighted Dips:45x20,20,16
Superset
Behind Back Lateral Cable Raises:30x20,35x15,35x12,30x15
Underhand Pull-ups:15,15,12,12
Superset
Tricep Rope Pushdown 4 sets
Overhead Tricep Rope Extension 4 sets
Superset
Battle Ropes 5 sets
Push-ups (feet elevated, hands on d-bells) 5 sets
Wed PM: 15 Hill sprints
Thursday AM
16 min HIIT on Elliptical + 10 rounds prowler sprints
Friday
Superset
Unilateral H-Squat:2plx15,4plx15,6plx10,6plx10,6plx10,6plx10
HS Unilateral Kneeling Leg Curl:35x15,70x15,105x12,12,12,12
Leg Ext:110x15,120x15,150x15,170x15,190x15,190x15
Close Grip Pull Downs: 140x15,180x15,220x12,12,12,12
Superset
Deadlifts w/ DS Bar:150x5,240x5,330x5,420x5,5,5
Box Squats:135x5,225x5,315x5,5,5, 225x10
SLDL:135x10,225x20,20
Superset
Prowler push/row: 4 sets
Standing CR on Bear:370x12,420x12,12,12,12,12
GHD:35x10,10,10
Seated CR:135x20,20,20
Saturday AM
Superset
OH D-Bell Press:35's10,55'sx10,77'sx5,100'sx10,7,6 77'sx12
Incline sit-ups w/ BB: 10,10,10
One arm lateral d-bell raises:35x15,40x15,45x12,40x15,30x20
HS Shoulder Press:4plx20
Underhand Pull-ups:45x8,8,8 bdywt x 16
Superset
Behind Back Lateral Cable Raises:30x15,15,15
Cable Crunches: 120x12,12,12
Dips:90x10,12,12 bdywt x 27 (shoulder was bothering me)
Seated Alt D-Bell Curls:55's8,6,6
Superset
Tricep Rope Pushdown:75x15,15,12
Hanging Leg Raises:12,12,12
Lying Cable Curls:100x15,15,15
Battle Ropes: 5 x 25
I have a pinched nerve in my right subs cap/trap...it was really bothering me this morning, so my strength pretty much sucked GIANT C*CK!!!
Sat afternoon: HOCKEY GAME
Tuesday AM
Back Ext w. BB: 3x10
Squats:135x5,185x5,225x5,275x5,315x10,355x10,385x1 0,365x10,315x16,225x20
Superset
Standing CR on York Squat Machine:8plx12,10plx12,10plx12,12plx10,12plx12,12p lx12,12plx10,10plx12,10plx12
H-Squat:8plx20,10plx15,15,15
Superset
Prowler:320 x 4 sets
HS Prone Leg Curl:100x10,10,10,10
Leg Ext:190x12,210x12,230x10,170x20
Seated CR:135x20,20,20
Tuesday PM: Hockey Game
Wed AM
Superset
HS Super Incline:2plx10,4plx10,6plx15,6plx14,6plx12,6plx10, 4plx22
Weighted Hanging Leg Raises: 10 lbs x 12,12,12
Superset
Incline D-Bell Flys:65'sx15,77'sx8,77'sx9,77'sx8,65'sx20
Incline Sit-ups:15,15,15
Cable Crunches: 120x12,12,12
Weighted Dips:45x20,20,16
Superset
Behind Back Lateral Cable Raises:30x20,35x15,35x12,30x15
Underhand Pull-ups:15,15,12,12
Superset
Tricep Rope Pushdown 4 sets
Overhead Tricep Rope Extension 4 sets
Superset
Battle Ropes 5 sets
Push-ups (feet elevated, hands on d-bells) 5 sets
Wed PM: 15 Hill sprints
Thursday AM
16 min HIIT on Elliptical + 10 rounds prowler sprints
Friday
Superset
Unilateral H-Squat:2plx15,4plx15,6plx10,6plx10,6plx10,6plx10
HS Unilateral Kneeling Leg Curl:35x15,70x15,105x12,12,12,12
Leg Ext:110x15,120x15,150x15,170x15,190x15,190x15
Close Grip Pull Downs: 140x15,180x15,220x12,12,12,12
Superset
Deadlifts w/ DS Bar:150x5,240x5,330x5,420x5,5,5
Box Squats:135x5,225x5,315x5,5,5, 225x10
SLDL:135x10,225x20,20
Superset
Prowler push/row: 4 sets
Standing CR on Bear:370x12,420x12,12,12,12,12
GHD:35x10,10,10
Seated CR:135x20,20,20
Saturday AM
Superset
OH D-Bell Press:35's10,55'sx10,77'sx5,100'sx10,7,6 77'sx12
Incline sit-ups w/ BB: 10,10,10
One arm lateral d-bell raises:35x15,40x15,45x12,40x15,30x20
HS Shoulder Press:4plx20
Underhand Pull-ups:45x8,8,8 bdywt x 16
Superset
Behind Back Lateral Cable Raises:30x15,15,15
Cable Crunches: 120x12,12,12
Dips:90x10,12,12 bdywt x 27 (shoulder was bothering me)
Seated Alt D-Bell Curls:55's8,6,6
Superset
Tricep Rope Pushdown:75x15,15,12
Hanging Leg Raises:12,12,12
Lying Cable Curls:100x15,15,15
Battle Ropes: 5 x 25
I have a pinched nerve in my right subs cap/trap...it was really bothering me this morning, so my strength pretty much sucked GIANT C*CK!!!
Sat afternoon: HOCKEY GAME
animal16
Member
Sunday
AM Conditioning Workout: 16 minutes HIIT + 10 rounds Prowler sprints
Monday
Wide Grip Pronated Lat Pull Down:140x12,180x12,220x12,240x12,240x12,240x12,240 x12
Superset
One Arm Seated Cable Row:120x10,140x10,160x10,180x10,140x12
Weighted Hanging Leg Raises:10x12,12,12
Superset
Weighted Underhand Pull-ups:45x9,8,8 Bdywtx17
Cable Crunches: 120x12,12,12
Alt D-Bell Curls: 65'sx6,6,6 50'sx12
One Arm T-Bar Rows: 3platesx10,10,10,10
Cable Curls: stack x10,10,10
Reverse Band Flys: 3x10
HS Shrugs:10plx15,15 8plx20
Battle Ropes: 5 x 25
AM Conditioning Workout: 16 minutes HIIT + 10 rounds Prowler sprints
Monday
Wide Grip Pronated Lat Pull Down:140x12,180x12,220x12,240x12,240x12,240x12,240 x12
Superset
One Arm Seated Cable Row:120x10,140x10,160x10,180x10,140x12
Weighted Hanging Leg Raises:10x12,12,12
Superset
Weighted Underhand Pull-ups:45x9,8,8 Bdywtx17
Cable Crunches: 120x12,12,12
Alt D-Bell Curls: 65'sx6,6,6 50'sx12
One Arm T-Bar Rows: 3platesx10,10,10,10
Cable Curls: stack x10,10,10
Reverse Band Flys: 3x10
HS Shrugs:10plx15,15 8plx20
Battle Ropes: 5 x 25
animal16
Member
Tuesday 4/7
Back Extension (during warmup sets of Squats) 3 x 10 with Barbell
Squats:135x5,185x5,225x5,275x5,315x12,345x12,355x1 2,365x10,315x16,225x20
Superset
Leg Press:6plx20,10plx20,12plx20,14plx12,8plx50
HS Prone Leg Curl:100x10,10,10,10
Leg Ext:170x15,15,15,15
Superset
Hack Squats:4plx20,6plx15,8plx8,6plx15
Standing Calf Raises on Bear Squat:370x12,420x12,510x10,510x10,420x12,420x12,42 0x12,420x12,420x12,420x12
Prowler: 5 sets
Seated CR:135x20,160x12,170x10,135x20
Back Extension (during warmup sets of Squats) 3 x 10 with Barbell
Squats:135x5,185x5,225x5,275x5,315x12,345x12,355x1 2,365x10,315x16,225x20
Superset
Leg Press:6plx20,10plx20,12plx20,14plx12,8plx50
HS Prone Leg Curl:100x10,10,10,10
Leg Ext:170x15,15,15,15
Superset
Hack Squats:4plx20,6plx15,8plx8,6plx15
Standing Calf Raises on Bear Squat:370x12,420x12,510x10,510x10,420x12,420x12,42 0x12,420x12,420x12,420x12
Prowler: 5 sets
Seated CR:135x20,160x12,170x10,135x20
animal16
Member
Tuesday Evening
I was supposed to have a hockey game Tuesday evening, but it got cancelled, so I went back to the gym to do some conditioning. 15 minutes HIIT on Elliptical + 5 rounds prowler sprints
Wed AM
Incline D-Bell Press:40'sx10,65'sx10,82'sx1-,100'sx5,112.6'sx10,8,6 82'sx17
Superset
Bar Curls:110x15,12,12
Leg Raises on Incline:3 x 15
Weighted Dips:90x15,14,12 45 x 25
HS Super Incline:6plx7,6plx5,4plx15
Tricep Rope Pushdown:75x15,15,15,15
Superset
Cable Flys: 120x12,10,10
Underhand Pull-ups:12,10,10
Superset
Battle Rope & Push-ups: 5 sets
Thursday AM Conditioning
15 minutes HIIT on Elliptical + 5 x 30 second sprints on rower + 5 sets prowler sprints (crunches in between sets)
I was supposed to have a hockey game Tuesday evening, but it got cancelled, so I went back to the gym to do some conditioning. 15 minutes HIIT on Elliptical + 5 rounds prowler sprints
Wed AM
Incline D-Bell Press:40'sx10,65'sx10,82'sx1-,100'sx5,112.6'sx10,8,6 82'sx17
Superset
Bar Curls:110x15,12,12
Leg Raises on Incline:3 x 15
Weighted Dips:90x15,14,12 45 x 25
HS Super Incline:6plx7,6plx5,4plx15
Tricep Rope Pushdown:75x15,15,15,15
Superset
Cable Flys: 120x12,10,10
Underhand Pull-ups:12,10,10
Superset
Battle Rope & Push-ups: 5 sets
Thursday AM Conditioning
15 minutes HIIT on Elliptical + 5 x 30 second sprints on rower + 5 sets prowler sprints (crunches in between sets)
animal16
Member
Friday 4/10
Superset
Bear Squat:90x15,230x10,370x10,440x10,510x10,530x10,420 x20
Close Grip Pull Downs:140x10,180x10,220x10,240x10,260x8,260x8,220x 12
SLDL:135x10,225x10,315x10,335x10,345x10,355x10,225 x25
Superset
Barbell Step-ups:135x6,155x6,175x6,135x6
Standing Calf Raises on Bear Squat:420x12,510x10,510x10,510x10,420x12,420x12,42 0x12,420x12,420x12,420x12
HS Unilateral Kneeling Leg Curl:105x12,115x10,125x8,105x12
Leg Ext:190x12,210x10,230x10,170x20
Seated Calf Raises: 135x15,160x12,170x10,160x12
Prowler push/row:320,370,390,320
GHD:45 lbs x 8,8,8
Superset
Bear Squat:90x15,230x10,370x10,440x10,510x10,530x10,420 x20
Close Grip Pull Downs:140x10,180x10,220x10,240x10,260x8,260x8,220x 12
SLDL:135x10,225x10,315x10,335x10,345x10,355x10,225 x25
Superset
Barbell Step-ups:135x6,155x6,175x6,135x6
Standing Calf Raises on Bear Squat:420x12,510x10,510x10,510x10,420x12,420x12,42 0x12,420x12,420x12,420x12
HS Unilateral Kneeling Leg Curl:105x12,115x10,125x8,105x12
Leg Ext:190x12,210x10,230x10,170x20
Seated Calf Raises: 135x15,160x12,170x10,160x12
Prowler push/row:320,370,390,320
GHD:45 lbs x 8,8,8
animal16
Member
4/11 Saturday
Superset
HS SHoulder Press: 2plx10,4plx10,6plx11,6plx8,6plx8,4plx24
Hanging Leg Raises: 3 x 12
Superset
One Arm Lateral Cable Raises:50x20,60x20,70x15,60x20,50x30
Underhand Pull-ups:16,15,12,12,12
Weighted Dips: 100 lbs x 13,12,10,10
Alt D-Bell Curls: 75'sx5,65'sx7,65'sx7,50'sx12
Standing Mil Press:135x7,7,5
Seated Lateral Raises:30'sx16,15
Superset
Lying Cable Curls:120x6,100x6,100x12
Cable Crunches:120x12,12,12
HS Incline: 6plx12,6plx9,4plx16
Cable Upright Row: 3 sets
Superset
Battle Ropes + Push-ups: 4 sets
Afternoon: Hockey Game
Sunday AM:
Conditioning workout: 15 minutes HIIT on Elliptical + 10 rounds prowler sprints
Superset
HS SHoulder Press: 2plx10,4plx10,6plx11,6plx8,6plx8,4plx24
Hanging Leg Raises: 3 x 12
Superset
One Arm Lateral Cable Raises:50x20,60x20,70x15,60x20,50x30
Underhand Pull-ups:16,15,12,12,12
Weighted Dips: 100 lbs x 13,12,10,10
Alt D-Bell Curls: 75'sx5,65'sx7,65'sx7,50'sx12
Standing Mil Press:135x7,7,5
Seated Lateral Raises:30'sx16,15
Superset
Lying Cable Curls:120x6,100x6,100x12
Cable Crunches:120x12,12,12
HS Incline: 6plx12,6plx9,4plx16
Cable Upright Row: 3 sets
Superset
Battle Ropes + Push-ups: 4 sets
Afternoon: Hockey Game
Sunday AM:
Conditioning workout: 15 minutes HIIT on Elliptical + 10 rounds prowler sprints
animal16
Member
Monday 4/13
Superset
Wide Grip Lat Pull Down:140x10,180x10,220x10,260x10,280x10,260x10,220 x16
Hanging Leg Raises: 10 lbs x 10,10,10
Close Grip Neutral Pull-ups: 4 x 12
One Arm D-Bell Rows: 120x5,170x10,10,10
Cable Curls: stack x 10,10,10 + set of 25
HS DY Row:6plx12,12,12,12
Superset:
Close Grip Pull Downs: 220x12,10,10
Cable Crunches: 120x12,110x12,110x12
Battle Ropes: 5 x 25
Superset
Wide Grip Lat Pull Down:140x10,180x10,220x10,260x10,280x10,260x10,220 x16
Hanging Leg Raises: 10 lbs x 10,10,10
Close Grip Neutral Pull-ups: 4 x 12
One Arm D-Bell Rows: 120x5,170x10,10,10
Cable Curls: stack x 10,10,10 + set of 25
HS DY Row:6plx12,12,12,12
Superset:
Close Grip Pull Downs: 220x12,10,10
Cable Crunches: 120x12,110x12,110x12
Battle Ropes: 5 x 25
animal16
Member
Tuesday 4/14
Back Extension with Barbell (during warm-up sets of squats): 3 x10
Squats:135x5,185x5,225x5,275x5
315 x 15,15,15,15, 225 x 25
Superset
Unilateral H-Squat:4plx10,6plx10,6plx10,6plx10,6plx20 (yeah mother****er!!!)
Standing Calf Raises on SM:6plx12,8plx10,8plx10,6plx10,6plx10
Superset
HS Unilateral Kneeling Leg Curl:105x12,115x10,125x8,95x20
Standing CR on SM:6plx10,10,10 4plx20
Leg Ext: 170x16,190x15,210x12,150x20
Prowler:320,370,430,460,320,320 (weight on sled, not including sled)
Seated CR:135x20,20,20,20
Back Extension with Barbell (during warm-up sets of squats): 3 x10
Squats:135x5,185x5,225x5,275x5
315 x 15,15,15,15, 225 x 25
Superset
Unilateral H-Squat:4plx10,6plx10,6plx10,6plx10,6plx20 (yeah mother****er!!!)
Standing Calf Raises on SM:6plx12,8plx10,8plx10,6plx10,6plx10
Superset
HS Unilateral Kneeling Leg Curl:105x12,115x10,125x8,95x20
Standing CR on SM:6plx10,10,10 4plx20
Leg Ext: 170x16,190x15,210x12,150x20
Prowler:320,370,430,460,320,320 (weight on sled, not including sled)
Seated CR:135x20,20,20,20
animal16
Member
Wed 4/15
Incline D-Bell Press: 30'sx10,40'sx10,65'sx5,77'sx5,100'sx5, 112.6'sx5,123'sx5,123'sx5,123'sx5,112.6'sx6
Superset
Incline SM Press: 4 sets with 2 plates per side, double drop on last set
Weighted Hanging Leg Raises: 10 x 12,12,12
Superset
Cable Flys: 120x12,12,12,12
Cable Crunches: 120x12,12,12
Superset
Behind Back Lateral Cable Raises:35x15,40x12,40x10,35x16
Underhand Pull-ups:15,14,11,12
Weighted Dips:27,20,20
Superset
Tricep Rope Pushdown 3 sets
Lying Cable Curls 3 sets
Superset
Battle Ropes + Push-ups 5 sets
Incline D-Bell Press: 30'sx10,40'sx10,65'sx5,77'sx5,100'sx5, 112.6'sx5,123'sx5,123'sx5,123'sx5,112.6'sx6
Superset
Incline SM Press: 4 sets with 2 plates per side, double drop on last set
Weighted Hanging Leg Raises: 10 x 12,12,12
Superset
Cable Flys: 120x12,12,12,12
Cable Crunches: 120x12,12,12
Superset
Behind Back Lateral Cable Raises:35x15,40x12,40x10,35x16
Underhand Pull-ups:15,14,11,12
Weighted Dips:27,20,20
Superset
Tricep Rope Pushdown 3 sets
Lying Cable Curls 3 sets
Superset
Battle Ropes + Push-ups 5 sets
animal16
Member
Thursday AM: Conditioning 16 minutes HIIT on Elliptical + 10 rounds prowler sprints, crunches in between sets
Friday 4/17
Superset
Bear Squat:140x15,230x10,370x10,450x10,510x10,560x10,60 0x10,510x10,420x20
Sumo Deads:135x10,225x10,315x10,405x10,435x10,455x10,40 5x15,315x20
Walking Lunges w/ 75 lb d-bells + 80 lbs chains 2 sets
Superset
Prowler push/row: 320 x 4 sets
Standing CR on Bear:420x12,12,12,12
Close Grip Pull Downs: 220x10,10,10,10
Superset
HS Prone Leg Curl:100x10,10,10,10
Leg Ext:170x12,12,12,12
Seated CR:135x20,160x12,170x10,135x20
Standing CR on Bear:420x12,12,12,12
GHD:35x10,10,10
Friday 4/17
Superset
Bear Squat:140x15,230x10,370x10,450x10,510x10,560x10,60 0x10,510x10,420x20
Sumo Deads:135x10,225x10,315x10,405x10,435x10,455x10,40 5x15,315x20
Walking Lunges w/ 75 lb d-bells + 80 lbs chains 2 sets
Superset
Prowler push/row: 320 x 4 sets
Standing CR on Bear:420x12,12,12,12
Close Grip Pull Downs: 220x10,10,10,10
Superset
HS Prone Leg Curl:100x10,10,10,10
Leg Ext:170x12,12,12,12
Seated CR:135x20,160x12,170x10,135x20
Standing CR on Bear:420x12,12,12,12
GHD:35x10,10,10
animal16
Member
Saturday 4/18
Saturday was a very active day
AM Upper Body Workout
Superset
OH D-Bell Press:40'sx5,65'sx5,82'sx5,100'sx10,100'sx9,100'sx 8,82'sx12
Incline Sit-ups with barbell: 3 x 10
Superset
One Arm Lateral Cable Raises:60x20,70x15,70x15,70x15,50x30
Hanging Leg Raises: 3 x 12
Underhand Pull-ups:20,14,12
Weighted Dips: 90 lbs x15, 135 x 5,135x5, 90 x 14
Superset
Alt D-Bell Curls:65'sx10,8,7 double drop on last set
Push-ups (feet elevated, hands on d-bells):20,20,20
Superset 3 sets
Tricep Rope Pushdown
Cable Curls
Cable Upright Rows
Cable Crunches:120x12,12,12
Battle Ropes 5 x 25
When I finished this workout I went home and immediately got going on yard...mowed my lawn, 1.5 acres basically on the side of a mountain.
Finished some other chores, then went to play a roller hockey game 3pm on Saturday. We play outside, it was about 75 degrees and sunny, wearing full equipment (of course I was wearing black pants, black jersey and black helmet)...most of our guys didn't show up..we play 3 on 3 in a small rink and we only had 4 skaters (1 substitute), so it was basically like doing HIIT for an hour in the sun with lots of clothing on, except without much rest in between intervals. On the upside, we won the game in overtime...we were losing 8-6 with less than 2 minutes left...I ended up scoring 2 goals in the last 2 minutes to tie the game and then scored the game winner in overtime, finishing the game with 6 goals for a 9-8 win. I may have had some mild heat exhaustion, but it was fun.
Sunday AM: did my usual conditioning workout 16 minutes HIIT on elliptical followed by 10 rounds of prowler sprints
Monday 4/20
Superset
Medium Grip Pull Downs:140x10,180x10,220x10,240x10,260x10,260x10,26 0x10,260x10,220x20
Weighted Hanging Leg Raises: 10 lbs x 12,12,12
Superset
Wide Grip Pronated Pull-ups:3 x 10
Cable Crunches: 120x12,12,12
Hammer D-Bell Curls:50'sx10,55'sx8,50'sx10,45'sx12,35'sx16
Wide Grip Pronated Bent Over Cable Rows: stack x 20, stack + 35 x 15, stack + 70 lbs x 12,12,12
HS One Arm Hi Row:4plx15,5plx10,5plx10,4plx20
Shrugs w/ DS bar:240x15,330x15,15,15
Battle Ropes: 5 x 25
Saturday was a very active day
AM Upper Body Workout
Superset
OH D-Bell Press:40'sx5,65'sx5,82'sx5,100'sx10,100'sx9,100'sx 8,82'sx12
Incline Sit-ups with barbell: 3 x 10
Superset
One Arm Lateral Cable Raises:60x20,70x15,70x15,70x15,50x30
Hanging Leg Raises: 3 x 12
Underhand Pull-ups:20,14,12
Weighted Dips: 90 lbs x15, 135 x 5,135x5, 90 x 14
Superset
Alt D-Bell Curls:65'sx10,8,7 double drop on last set
Push-ups (feet elevated, hands on d-bells):20,20,20
Superset 3 sets
Tricep Rope Pushdown
Cable Curls
Cable Upright Rows
Cable Crunches:120x12,12,12
Battle Ropes 5 x 25
When I finished this workout I went home and immediately got going on yard...mowed my lawn, 1.5 acres basically on the side of a mountain.
Finished some other chores, then went to play a roller hockey game 3pm on Saturday. We play outside, it was about 75 degrees and sunny, wearing full equipment (of course I was wearing black pants, black jersey and black helmet)...most of our guys didn't show up..we play 3 on 3 in a small rink and we only had 4 skaters (1 substitute), so it was basically like doing HIIT for an hour in the sun with lots of clothing on, except without much rest in between intervals. On the upside, we won the game in overtime...we were losing 8-6 with less than 2 minutes left...I ended up scoring 2 goals in the last 2 minutes to tie the game and then scored the game winner in overtime, finishing the game with 6 goals for a 9-8 win. I may have had some mild heat exhaustion, but it was fun.
Sunday AM: did my usual conditioning workout 16 minutes HIIT on elliptical followed by 10 rounds of prowler sprints
Monday 4/20
Superset
Medium Grip Pull Downs:140x10,180x10,220x10,240x10,260x10,260x10,26 0x10,260x10,220x20
Weighted Hanging Leg Raises: 10 lbs x 12,12,12
Superset
Wide Grip Pronated Pull-ups:3 x 10
Cable Crunches: 120x12,12,12
Hammer D-Bell Curls:50'sx10,55'sx8,50'sx10,45'sx12,35'sx16
Wide Grip Pronated Bent Over Cable Rows: stack x 20, stack + 35 x 15, stack + 70 lbs x 12,12,12
HS One Arm Hi Row:4plx15,5plx10,5plx10,4plx20
Shrugs w/ DS bar:240x15,330x15,15,15
Battle Ropes: 5 x 25