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Animal76
11-11-2008, 06:12 PM
HS Shoulder Press
90x10,180x10
drop:270x15>180x7>90x13
Lat Pull Downs (wide pronated grip)
150x10,220x8
drop: 280x12>220x7>160x10>120x12
Dumbell Flys on Stability Ball
65'sx8
85'sx17
Nautilus T-bar Rows
3platesx5
drop4platesx12>3platesx10>2platesx12>1platex10
Seated Lateral Dumbell Raises
35'sx5
drop: 45'sx15 pause/rest x4 > 35'sx6 pause/rest x4 > 25'sx8 pause/rest x 6
Incline Smith Machine Press
45each side x 5
drop: 90esx15 pause/restx4>70esx6 pause/rest x4 > 45esx8 pause/rest x5
HS Low Row (one arm)
3platesx5
drop: 4plx15>3plx10>2plx10
Lying Pull Downs
130x7 pause/rest x4>100x7 pause rest x4>70 x10 pause restx10
Tricep Press
120x13 pause/rest x5 > 90x10 pause/rest x6 > 60x10 pause/rest x10
Cable Upright Rows
150x10 pause/rest x5 > 100x7 pause/rest x5 > 60x10 pause/rest x10
Seated Alternate Dumbell Curls
drop: 60's x10 > 45's x 3 > 30's x 4

Animal76
11-11-2008, 06:15 PM
http://www.youtube.com/watch?v=ukKO5WcXZGs

thebasil
11-11-2008, 07:00 PM
http://www.youtube.com/watch?v=ukKO5WcXZGs

VERY intense!! Nice video, I have to try this sometime.

devinh
11-11-2008, 07:52 PM
you really are an animal man. you look huge in that video. nice shirt, i believe someone has to have a few issues to be as successful as you have been.

Animal76
11-15-2008, 02:41 PM
Lower Back, Glutes, Hams

SLDL
135x10,225x8
315x21

Unilateral Leg Press
2plx10,4plx6,6plx5
drop:8plx15>6plx10>4plx10

Standing Leg Curl
95x12>75x7>55x8

SM Split Squats
2plx5,4plx5
6plates x 12

Hyperextension
30

Cable Kickbacks
160x8
Reverse Hypers
140x15

Animal76
11-15-2008, 02:49 PM
HS Front Mil Press
90x12,180x8
drop:270x18 rest/pause x2>180x6 rest/pause x4 > 90x12 rest/pause x10

Dips
32

Cable Flys
60esx10
drop:100esx10>80esx8>60esx10>40esx20

Close Grip Press (on BM Chest Press Machine)
205x8 rest/pause x2> 160x5 rest/pause x3 > 115x6 rest/pause x5

BM Preacher Curl
130x6
drop: 145x7>115x6>85x6>55x6

BM Shoulder Press
175x5
250x5>175x10>115x8

Tricep Press w/ rope
40x10
drop: 75x12 rest/pause x5 > 60x8 rest/pause x 5 > 45x 12 rest/pause x8, 30x10 rest/pause x 8
Hammer D-Bell Curls
35's x8
50x8,2
Nautilus Lateral Raise
150x5
200x15 rest/pause x 4 > 150 x 6 rest/pause x4 > 100x10 rest pause x10

Animal76
11-15-2008, 02:51 PM
Back
Medium Grip (bent bar) Pull Downs
150x10,220x6
260x10
Pull ups (wide pronated grip)
15
Underhand Pull-ups
10
Close Grip Pull Downs
220x12
BB Rows
135x10
225x15,4 > 135x15
One Arm Seated Cable Rows
110x5
160x15>120x10>80x6
HS Seated Shrugs
2plx10,4plx10,6plx10
drop:8plx6>6plx10>4plx12
HS DY Row
6plx8>4plx16>2plx20

Scivation
11-15-2008, 02:55 PM
I have gotten the okay to film the DVD in December at Temple Scivation.

We will set it up for around holiday time for you, Rob and myself.

It will be sick!

devo09
11-15-2008, 02:58 PM
whats the diet looking like these days kurt?

Animal76
11-15-2008, 03:23 PM
extremely clean, i'm basically contest dieting and allowing a cheat meal once a week on Saturday evening (getting ready for that as we speak). Been getting 8 meals a day in on average. I have been eating less carbs and more fat as of late and that seems to be working well. Almost all of my carbs are breakfast, pre-workout and post-workout and then I get a few grams of carbs here and there from almonds, veggies, protein powder, pb, etc.
I add fat to every meal.
Carb Sources: oats, grapefruit, ezekiel bread,
fat: almonds, natty PB, flaxseed meal
Protein: i've been eating tons of venison, because someone gave me a ****load of it FOR FREE! and it tastes amazing! lean as hell and tender!
I eat the hell out of broccoli

Supplements: fish oil, CLA, Sesamin, vasocharge, xtend, whey, sometimes casein, liver tabs and some other vitamins


whats the diet looking like these days kurt?

Animal76
11-15-2008, 03:31 PM
http://www.youtube.com/watch?v=UGVJrgwDGSs

cantelmi
11-15-2008, 04:02 PM
Fantastic jounal Kurt, subbed!

Carmine

Animal76
11-17-2008, 02:33 PM
I haven't mentioned in my journal that I have been consistently doing 30 minutes of cardio a day and I occasionally do a separate extra 15-20 minutes. My weight has consistently been around 216 lbs.

Animal76
11-17-2008, 02:38 PM
Note: I am only going to list the all-out workout sets, not the warm-up sets

Shoulders & Arms
Overhead D-Bell Press
100'sx15>75'sx5>50'sx7

Reverse Pec Deck
145x16>130x6>115x6>100x6>85x6

Seated Lateral D-bell Raises
55'sx7>45'sx6>35'sx10>25'sx10

Skull Crushers
110x10>80x7>50x10

Lying Pull Downs
130x10>100x10>70x20

EZ Bar Curls
130x8>110x4>90x5>70x8

HS Shoulder Press
270x10>180x10>90x15

Front D-Bell Raises
35's x 20

Tricep Press w/ rope
60x30>50x10>40x8>30x10

Cable Upright Rows w/ rope
160x10>120x6>80x8

Hammer Cable Curls
180x8>140x4>100x5

Animal76
11-18-2008, 09:32 AM
Just figured i'd share yesterday's food consumption so you can all see what my diet is looking like nowadays.

Yesterday

5am: 1.5cups eggwhites, 2pieces ezekiel bread, banana, 1tblspn PB, fish oil, CLA, sesamin

7:30am: 6.5 oz venision, 4oz broccoli, 14 almonds, 1/2 grapefruit, fish oil, CLA, sesamin

30 minutes cardio-treadmill

10am: 2 scoops Scivation Whey, 2 tblspn flaxseed meal

12pm: 7oz tilapia, 4oz zucchini, 8oz sweet potato, 14 almonds, fish oil, sesamin

SHOULDER & ARM WORKOUT

2:35pm: 2 scoops Scivation Whey, 2 tblspn flaxseed meal, 1 cup oats

4:15pm: 6oz Venison, 5oz zucchini, small amount leftover rice/beans (my mom made it this weekend and it needed to be finished), 1 tblspn PB, fish oil, CLA, sesamin

20 MINUTES EXTRA CARDIO

6:20pm: 1.5 cups eggwhites, 2 pieces ezekiel bread, 1 tblspn PB

9pm: 2 scoops whey, 4 tblspn flaxseed meal

I got up at 2:15am to let the dog out and I was starving so I had another 2 scoops of Whey + 1 tblspn PB

FitIron
11-18-2008, 09:45 AM
Kurt, you are killing it as usual bro!!

Are you promoting a show the summer of 2009?

Animal76
11-18-2008, 10:03 AM
Training has been going very well. I am loving the new 1 set to failure approach.
I will not be promoting the show again this year, because the turnout the last couple years has not been very good. I don't believe in promoting small shows. There are too many rinky dink local shows and too many damn pro cards awarded to people who are undeserving. I am not going to contribute to that. I would like to see shows with more competitors and stronger competition rather than tons of small shows.
I think it needs to be much harder to attain a natural pro card. Unfortunately, they hand them out like candy nowadays and it doesn't mean anything.


Kurt, you are killing it as usual bro!!

Are you promoting a show the summer of 2009?

Frankdaddy
11-18-2008, 10:08 AM
You should realize though, once those undeserving guys step on a pro stage then they will probably be owned pretty well.

Animal76
11-18-2008, 10:35 AM
you are correct!


You should realize though, once those undeserving guys step on a pro stage then they will probably be owned pretty well.

Animal76
11-18-2008, 10:41 AM
that is why I didn't even consider myself a pro until I was able to place in the top of a WNBF pro show. Even still, I have a long way to go. After watching WNBF Worlds last weekend, it just reconfirmed what I already know: I have my work cut out for me if I ever want to look like I belong onstage with that group. It's all about paying your dues.


You should realize though, once those undeserving guys step on a pro stage then they will probably be owned pretty well.

muscleandgains
11-18-2008, 10:44 AM
I haven't mentioned in my journal that I have been consistently doing 30 minutes of cardio a day and I occasionally do a separate extra 15-20 minutes. My weight has consistently been around 216 lbs.

what kind of cardio??

FitIron
11-18-2008, 10:50 AM
Training has been going very well. I am loving the new 1 set to failure approach.
I will not be promoting the show again this year, because the turnout the last couple years has not been very good. I don't believe in promoting small shows. There are too many rinky dink local shows and too many damn pro cards awarded to people who are undeserving. I am not going to contribute to that. I would like to see shows with more competitors and stronger competition rather than tons of small shows.
I think it needs to be much harder to attain a natural pro card. Unfortunately, they hand them out like candy nowadays and it doesn't mean anything.

I completely understand your thinking here. At my last show I saw guys coming in that I thought were going to be competing against me in the AM ranks. IMO 4 of the pro's that I saw, would not have one their respective weight classes even in the AM event......

Animal76
11-18-2008, 10:53 AM
Anyone I know who's interested in attaining a pro card, I tell them to go do a show like the INBF Hercules, NaturalMania or Nancy Andrew's Northeast Classic...because if you come away from one of those shows with a pro card, then you are deserving...chances are you'll see 10-15 guys in your class.

Damian Fisher's show "Natural Atlantic Coast" in NC has also always been a solid show with great competition.

Animal76
11-18-2008, 11:08 AM
mostly incline walking on treadmill: 3-3.5mph at 6-8% incline. I also sometimes use the elliptical to mix it up.
I will start incorporating hill sprints again soon.


what kind of cardio??

Lando33
11-18-2008, 11:23 AM
Anyone I know who's interested in attaining a pro card, I tell them to go do a show like the INBF Hercules, NaturalMania or Nancy Andrew's Northeast Classic...because if you come away from one of those shows with a pro card, then you are deserving...chances are you'll see 10-15 guys in your class.


I couldn't agree more. All three are large shows with tough, deep classes.

Animal76
11-18-2008, 11:37 AM
look at Clement...didn't he win the NaturalMania? takes 2nd in Worlds to Brian Whitacre and gave him a hell of a fight! He belongs!


I couldn't agree more. All three are large shows with tough, deep classes.

Animal76
11-18-2008, 03:05 PM
only working sets listed

H-Squat
12platesx16>8platesx8>6platesx5

HS Calf Raise
8plx16>6plx8>4plx10

BM Lying Leg Curl
175x10>130x6>100x7

Smith Machine Wide Stance Squats
8platesx10

Standing Calf Raises on Squat Machine
12plx8>10plx6>8plx8>6plx10

BB Step-ups
185x6

Seated Calf Raises
3plx20>2plx16>1plx20

Leg Ext
stack x 25 > 2/3 stack x10 > 1/3 stack x10

Abductor
190x20

Adductor
250x16

Stair Sprints w/ 20 lb weighted vest

lth
11-18-2008, 03:23 PM
only working sets listed

H-Squat
12platesx16>8platesx8>6platesx5

HS Calf Raise
8plx16>6plx8>4plx10

BM Lying Leg Curl
175x10>130x6>100x7

Smith Machine Wide Stance Squats
8platesx10

Standing Calf Raises on Squat Machine
12plx8>10plx6>8plx8>6plx10

BB Step-ups
185x6

Seated Calf Raises
3plx20>2plx16>1plx20

Leg Ext
stack x 25 > 2/3 stack x10 > 1/3 stack x10

Abductor
190x20

Adductor
250x16

Stair Sprints w/ 20 lb weighted vest

Awsome stuff kurt....how many warmup sets are you doing before the working set.

Animal76
11-18-2008, 03:29 PM
depends on the exercise. For large compound leg movements at the bgeinning of the workout I may do as many as 5, but isolation movements I may do one or none if i'm already to go. I go by feel. My knees require a lot of warming up, so I have to progress up in weight slowly or i'll f*** up my workout.


Awsome stuff kurt....how many warmup sets are you doing before the working set.

lth
11-18-2008, 03:33 PM
depends on the exercise. For large compound leg movements at the bgeinning of the workout I may do as many as 5, but isolation movements I may do one or none if i'm already to go. I go by feel. My knees require a lot of warming up, so I have to progress up in weight slowly or i'll f*** up my workout.


I remember watching dorian say that he would go that high on full compounds as well...I read where he said sometimes he may hit as many as 6 warmup sets, and sometimes just he may just jump into the working set depending on how he felt.
by the way....those leg extensions at the end of the quad workout----amazingly painful sensation---thank you!

Animal76
11-18-2008, 03:41 PM
How do you like the program so far? How's the diet?


I remember watching dorian say that he would go that high on full compounds as well...I read where he said sometimes he may hit as many as 6 warmup sets, and sometimes just he may just jump into the working set depending on how he felt.
by the way....those leg extensions at the end of the quad workout----amazingly painful sensation---thank you!

lth
11-18-2008, 03:47 PM
How do you like the program so far? How's the diet?

The diet is laid out, feeling much better on less carbs.....im switching the fat sources up every other meal like you said instead of strictly just almonds and pb....trying to get more oils in. The program is amazing, lol.....my quads never get sore, but yesterdays workout f*cked them up. Really enjoying it.

Animal76
11-18-2008, 03:54 PM
good to hear, keep me posted on the progress


The diet is laid out, feeling much better on less carbs.....im switching the fat sources up every other meal like you said instead of strictly just almonds and pb....trying to get more oils in. The program is amazing, lol.....my quads never get sore, but yesterdays workout f*cked them up. Really enjoying it.

Animal76
11-18-2008, 05:42 PM
Here's a video of my drop set on H-Squat:

http://www.youtube.com/watch?v=n5ePMlc6MmI

started with 6 plates per side, went down to 4 then down to 3

Animal76
11-18-2008, 06:11 PM
6am: 1.5 cups EW, 2 pieces Ezekiel Bread, banana, 1 tblspn PB, fish oil, cla, sesamin

8:30am: 2scoops whey, 4 tblspn flaxseed meal

11am:: 6.5 oz venison, 4oz broccoli, 16 almonds, 1/2 grapefruit, fish oil, cla, sesamin

30 minutes cardio

1:30pm 6oz tilapia, 6oz zucchini, 7oz sweet potato, 12 almonds, fish oil, cla, sesamin

LEG WORKOUT + STAIR SPRINTS

4:30pm: 2 scoops whey, 1 cup oats, 4 tblspn flaxseed meal

6pm: 10oz venison steak, 4 oz broccoli, 24 almonds, fish oil, cla, sesamin

8:10pm: 2 scoops whey, 2 tblspn flaxseed meal, 1 tblspn PB

Animal76
11-18-2008, 06:12 PM
video of drop set on lying leg curls, starting with 175 lbs:

http://www.youtube.com/watch?v=wJZxLWEohM0

devinh
11-18-2008, 07:14 PM
no knee sleeves the last workout huh kurt? knees feeling better than normal or do you just take them off after they get warmed up.

thebasil
11-18-2008, 08:06 PM
Here's a video of my drop set on H-Squat:

http://www.youtube.com/watch?v=n5ePMlc6MmI

started with 6 plates per side, went down to 4 then down to 3

dude, that hacksquat machine is crazy. its like a jungle gym for BBers!

Blimp2Pimp
11-18-2008, 11:13 PM
dude, that hacksquat machine is crazy. its like a jungle gym for BBers!


LOL...I can't believe that machine. It looks like it's easy on the knees and very effective at hitting the quads. Errrrrrrr, maybe it's cause Kurt's quads are freakish. Ya, that's it!

You get some cardio in before your set, climbing to the top of the castle.

Animal76
11-19-2008, 02:54 AM
wide stance smith machine squats

http://www.youtube.com/watch?v=dpnaCtfyrpM

Animal76
11-19-2008, 02:55 AM
Barbell Ste-ups w/ 185 lbs

http://www.youtube.com/watch?v=1tG_F5FdUDs

Animal76
11-19-2008, 03:33 AM
i only use them if I feel I need them or if my knees feel particularly crappy. They actually felt pretty good yesterday.


no knee sleeves the last workout huh kurt? knees feeling better than normal or do you just take them off after they get warmed up.

The Solution
11-19-2008, 03:41 AM
Everytime I throw on your videos Kurt, you continue to get bigger, thicker, and define your body. Your work is very impressive, and very inspiring to people who are trying to push themselves day in and day out. Keep up the great work in here man. Your videos help me a lot and keep my form in check as I can take some new tricks and add them to my arsenal.

ZMN
11-19-2008, 07:03 AM
kurt,

what let you to the decision to begin adding fat sources to all meals? more specifically i noticed that you have added 2TB of flaxseed to pwo. i typically keep fat as low as i can both pre/post, which is why i ask

Beast
11-19-2008, 07:35 AM
Here's a video of my drop set on H-Squat:

http://www.youtube.com/watch?v=n5ePMlc6MmI

started with 6 plates per side, went down to 4 then down to 3

I have never seen that machine before, pretty cool. Awesome set Kurt!

Animal76
11-19-2008, 10:47 AM
Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it is usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to abandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).

I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.


kurt,

what let you to the decision to begin adding fat sources to all meals? more specifically i noticed that you have added 2TB of flaxseed to pwo. i typically keep fat as low as i can both pre/post, which is why i ask

Animal76
11-19-2008, 10:48 AM
it's a great machine, alot easier on the knees than hack squats and blasts the quads just as well. it's great for clients who have lower back or knee issues and can't perform regular barbell squats.


I have never seen that machine before, pretty cool. Awesome set Kurt!

Animal76
11-19-2008, 10:58 AM
I can tell you since I have adopted this nutritional strategy, my energy level has been more stable, strength is better, recovery is better, energy during my workouts is better, weight is more stable (i have always tended to lose weight too fast), i stay leaner and overall I feel a lot better getting added calories from fat rather than carbs.


Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to adandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).

I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.

FitIron
11-19-2008, 11:04 AM
Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to adandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).

I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.

How much flax seed meal do you add?

Also, I workout at 4:30AM.......
What would be a good pre-workout meal, and how long before hitting the gym?

OR........would it be ok to hit the gym sligtly fasted with only something like XTEND in my system?

EDIT: EXCELLENT info Kurt, just freaking excellent...

Scivation
11-19-2008, 11:04 AM
Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to adandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).

I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.

Brilliant!

lth
11-19-2008, 11:08 AM
I can tell you since I have adopted this nutritional strategy, my energy level has been more stable, strength is better, recovery is better, energy during my workouts is better, weight is more stable (i have always tended to lose weight too fast), i stay leaner and overall I feel a lot better getting added calories from fat rather than carbs.

awsome stuff kurt---I used to be a big carb buy until the end of this offseason after getting up around 500g of cho....my appetite shut down and just felt sick, since they are cut in half now with more fats thrown in i feel alot better. Basically made myself resistant to insulin or already was and didn't know it, it is show that most people,can't even produce enough CO2 for the carbs that need to be metabolized, referring to the ADA's guidelines. Moving much quicker now between sets, more alert.... especially in class, im not dozing off and falling asleep. Have you always been had this sort of approach to nutrition?

Animal76
11-19-2008, 11:15 AM
I started by adding 2 tblspn (5grams of fat) and have recently added up to 4 tblspns.
I'm not a fan of working out on an empty stomach, but at that hour you need to have something easy to digest. For whatever reason I have never liked using whey protein before a workout, I prefer solid food, but if you don't mind using whey that it the quickest easiest solution, combined with some carbs and fat. When I was working out at 5am this past summer I would eat eggwhites, oats and half a grapefruit as my preworkout meal.
I think for you a small meal of 5-6 eggwhites (or whey), 1/2 grapefruit, 8-10 almonds and depending on your need for carbs, maybe .25-.5 cup of oats.

you could also use the combination of whey, oats, and flaxseed meal if you want a quick, easy shake that you could make the night before and set by your bed to drink in the morning. Have it ready to go in a shaker bottle and then just add the water when you get up.


How much flax seed meal do you add?

Also, I workout at 4:30AM.......
What would be a good pre-workout meal, and how long before hitting the gym?

OR........would it be ok to hit the gym sligtly fasted with only something like XTEND in my system?

EDIT: EXCELLENT info Kurt, just freaking excellent...

Animal76
11-19-2008, 11:19 AM
I am continually learning and adapting based on how my body responds as well as how I see other respond. Over years and years I have modified and tweaked my strategies time and time again. Partly because we are dynamic and our bodies continue to change. What worked yesterday may not work tomorrow. I used to use high-glycemic carbs post-workout and follow a diet higher in carbs (especially in the offseason) and lower in fat. My approach was successful but not necessarily optimal.


awsome stuff kurt---I used to be a big carb buy until the end of this offseason after getting up around 500g of cho....my appetite shut down and just felt sick, since they are cut in half now with more fats thrown in i feel alot better. Basically made myself resistant to insulin or already was and didn't know it, it is show that most people,can't even produce enough CO2 for the carbs that need to be metabolized, referring to the ADA's guidelines. Moving much quicker now between sets, more alert.... especially in class, im not dozing off and falling asleep. Have you always been had this sort of approach to nutrition?

FitIron
11-19-2008, 11:33 AM
I started by adding 2 tblspn (5grams of fat) and have recently added up to 4 tblspns.
I'm not a fan of working out on an empty stomach, but at that hour you need to have something easy to digest. For whatever reason I have never liked using whey protein before a workout, I prefer solid food, but if you don't mind using whey that it the quickest easiest solution, combined with some carbs and fat. When I was working out at 5am this past summer I would eat eggwhites, oats and half a grapefruit as my preworkout meal.
I think for you a small meal of 5-6 eggwhites (or whey), 1/2 grapefruit, 8-10 almonds and depending on your need for carbs, maybe .25-.5 cup of oats.

you could also use the combination of whey, oats, and flaxseed meal if you want a quick, easy shake that you could make the night before and set by your bed to drink in the morning. Have it ready to go in a shaker bottle and then just add the water when you get up.

Kurt, thank you again for your responses and info.

I'd been using Carb Slam for the past 3 weeks, and can't really say that I've noticed any benefit.

BUT..........as of in the morning I'll be using your suggestion.... :)

thx again.........

ZMN
11-20-2008, 07:02 AM
very detailed information and explaination

something for me to consider for sure. thanks for taking the time to reply with such a thorough response

FATHER FLEX
11-20-2008, 10:36 AM
[QUOTE=Animal76;247742931]I am continually learning and adapting based on how my body responds as well as how I see other respond. Over years and years I have modified and tweaked my strategies time and time again.[QUOTE]

BAM! :)

Animal76
11-21-2008, 03:22 PM
only working sets listed

Chest & Triceps
HS Incline
360x12>270x6>180x6>90x12

Incline D-Bell FLys
100'sx12>75'sx5>45'sx10

Incline Smith Machine
(drops + rest/pause on each weight) 90esx12,2 > 70esx6,2 > 45es x6,4

Pec Deck
145x12>115x6>85x7

HS Decline
270x10>180x8>90x15

Tricep Press
120x7>90x9>60x10>40x10
Dips
30
Close Grip press on BM chest press machine
220x3>160x4>115x5

Overhead Cable Ext
160x20>120x10>90x10

Animal76
11-21-2008, 03:25 PM
Back

Medium Grip Pull Downs
280x12>220x8>160x10

SLDL
315x22

Nautilus T-Bar Row
4plx12>3plx8>2plx8

HS Lat Pull Down
6plx6>4plx10

Hyperextension
32

Low Row (cable-one arm)
160x10>120x10>80x10

Close Grip Pull ups
7,3

Underhand Pull Ups
9
Pull Downs w/ Rope
160x10

Animal76
11-21-2008, 05:09 PM
http://www.youtube.com/watch?v=6y6x6Z698zg

Animal76
11-23-2008, 09:23 AM
Last night I did a short Tricep/Bicep/Abdominal workout in my basement. I recently acquired some equipment and can get most workouts in at home if I want...it's a nice change of pace.

This morning I warmed up with 20 minutes on the treadmill (3.5 mph at 7%) and then ran 12 Hill sprints in my front yard:
I was a little disappointed in myself for only doing 12, because last contest season I was up to 16 at a time...I guess you have to start somewhere (I need to get my ass in shape!)

this video shows 2 out of the 12:
http://www.youtube.com/watch?v=h0wNw-auztQ

I then finished by running this hill once:
http://i183.photobucket.com/albums/x240/kweidner/P1040996.jpg

this about killed me...it was 39 degrees when I ran.

muscleandgains
11-23-2008, 11:02 AM
Kurt-

what do you think about doing hit sprints on the elliptical
for example doing 9sprints then walking 30 minutes then another 9

this is what i am doing now

Animal76
11-23-2008, 11:09 AM
I like HIIT training on the elliptical, what I usually do when I do HIIT on the elliptical is moderate pace level 10 incline, level 8 resistance on the Precor for the first minute and then bump the resistance and incline way up and go as hard as possible for 30 seconds (if the machine has a calorie per minute reading, then you want to double it during your working interval), then alternate back and forth for 20 minutes.


Kurt-

what do you think about doing hit sprints on the elliptical
for example doing 9sprints then walking 30 minutes then another 9

this is what i am doing now

lth
11-23-2008, 12:22 PM
Damn, the finisher looks killer kurt....thats a bigass hill!

I did them yesterday for the first time and only managed to get 10 in. Like you said, always have to start somewhere. The quad pump was amazing!

muscleandgains
11-23-2008, 03:23 PM
I like HIIT training on the elliptical, what I usually do when I do HIIT on the elliptical is moderate pace level 10 incline, level 8 resistance on the Precor for the first minute and then bump the resistance and incline way up and go as hard as possible for 30 seconds (if the machine has a calorie per minute reading, then you want to double it during your working interval), then alternate back and forth for 20 minutes.

so rest 30 seconds then go again for 30 seconds?

Animal76
11-23-2008, 03:58 PM
you don't actually rest...you go back to a moderate level after each working interval. So I would bring it back down to level 8 resistance at level 10 incline for a minute and then bring it up for 30 seconds and so on and so on


so rest 30 seconds then go again for 30 seconds?

muscleandgains
11-23-2008, 04:19 PM
you don't actually rest...you go back to a moderate level after each working interval. So I would bring it back down to level 8 resistance at level 10 incline for a minute and then bring it up for 30 seconds and so on and so on

i ghate to sound like e moron but can you post an eample routine.
sorry, thanks

Lando33
11-24-2008, 11:55 AM
awesome hill sprints, big guy!

Animal76
11-24-2008, 04:29 PM
Shoulders & Biceps
HS Shoulder Press
320x5>270x5>180x12>90x15

Cable Preacher Curl
200x5>150x5>100x5

Seated Lateral D-Bell Raises
50'sx16>40'sx8>30'sx10

Seated Alt D-Bell Curls
60'sx9>45'sx4>30'sx5

Lying Pull Downs
140x9>100x10>70x16

Hammer Cable Curls
180x8>140x4>100x4

Upright Row
160x10>120x10>80x10

Reverse Pec Deck
160x11>145x5>130x5>115x5>100x5

Front D-bell
40's x17

High Pulley Cable Curls
100es x 10>80es x 7>60esx8

Nautilus Lateral Raise
200x14>150x8>100x10

Beast
11-25-2008, 06:23 AM
Last night I did a short Tricep/Bicep/Abdominal workout in my basement. I recently acquired some equipment and can get most workouts in at home if I want...it's a nice change of pace.

This morning I warmed up with 20 minutes on the treadmill (3.5 mph at 7%) and then ran 12 Hill sprints in my front yard:
I was a little disappointed in myself for only doing 12, because last contest season I was up to 16 at a time...I guess you have to start somewhere (I need to get my ass in shape!)

this video shows 2 out of the 12:
http://www.youtube.com/watch?v=h0wNw-auztQ

I then finished by running this hill once:
http://i183.photobucket.com/albums/x240/kweidner/P1040996.jpg

this about killed me...it was 39 degrees when I ran.

Nice cardio workout! Pretty cool that you have that hill in your front yard.

FitIron
11-25-2008, 06:47 AM
Last night I did a short Tricep/Bicep/Abdominal workout in my basement. I recently acquired some equipment and can get most workouts in at home if I want...it's a nice change of pace.

This morning I warmed up with 20 minutes on the treadmill (3.5 mph at 7%) and then ran 12 Hill sprints in my front yard:
I was a little disappointed in myself for only doing 12, because last contest season I was up to 16 at a time...I guess you have to start somewhere (I need to get my ass in shape!)

this video shows 2 out of the 12:
http://www.youtube.com/watch?v=h0wNw-auztQ

I then finished by running this hill once:
http://i183.photobucket.com/albums/x240/kweidner/P1040996.jpg

this about killed me...it was 39 degrees when I ran.

Kurt, ( and i say this with luv, NO HOMO ) are just NOT HUMAN......

Animal76
11-25-2008, 02:37 PM
Smith Machine Squats
8plx15>6plx6>4plx7 (video on the way)

BM Lying Leg Curl
175x10>130x5>85x6

HS Calf Raise
8plx12,5 >6plx8>4plx10

Leg Ext
triple drop set starting with 330x12 (video on the way)

Standing Calf Raises on Squat Machine
12plx7>10plx6>8plx6>6plx10

Leg Press
16plx11>12plx8>8plx13

Adductor
250x12,10

Abductor
190x16,10

10 Hill Sprints behind gym

muscleandgains
11-25-2008, 02:48 PM
Smith Machine Squats
8plx15>6plx6>4plx7 (video on the way)

BM Lying Leg Curl
175x10>130x5>85x6

HS Calf Raise
8plx12,5 >6plx8>4plx10

Leg Ext
triple drop set starting with 330x12 (video on the way)

Standing Calf Raises on Squat Machine
12plx7>10plx6>8plx6>6plx10

Leg Press
16plx11>12plx8>8plx13

Adductor
250x12,10

Abductor
190x16,10



10 Hill Sprints behind gym


wow legs then hill sprints! thats hardcore

Animal76
11-25-2008, 05:11 PM
Smith Machine Squats drop set
http://www.youtube.com/watch?v=X0t6wwpzHbo

Leg Extension drop set
http://www.youtube.com/watch?v=MIM_9cDzsds

Animal76
11-25-2008, 05:11 PM
That's the best compliment you could give me! Thanks!


Kurt, ( and i say this with luv, NO HOMO ) are just NOT HUMAN......

Animal76
11-27-2008, 01:16 PM
I absolutely love working out on Thanksgiving and Christmas. The gym is closed, so I can go in have the whole place to myself and blast MY MUSIC.
I hit Chest & Back today, had a great workout! I will post videos of all the working sets once they are done uploading.

Here's a video of me posing after my workout today:
http://www.youtube.com/watch?v=X9SnIEtlGwE

Carlito99
11-27-2008, 01:33 PM
Jebus you're huge!

lth
11-27-2008, 01:37 PM
Damn, your insanely huge kurt....awsome stuff!

Animal76
11-27-2008, 05:32 PM
HS Incline
http://www.youtube.com/watch?v=T-wZa8Xh36o

Close Grip Pull Downs
http://www.youtube.com/watch?v=v8RiMRZQbyU

D-Bell Flys
http://www.youtube.com/watch?v=aWTEQZ_m8bY

T-bar rows (this set sucked because I tried to go to heavy)
http://www.youtube.com/watch?v=sF12hkXbr_8

HS Decline
http://www.youtube.com/watch?v=vX37sctYKaw

Pull-ups
http://www.youtube.com/watch?v=l12Z67t0XlU

Cable Flys
http://www.youtube.com/watch?v=e9NkfqVCAgs

HS Hi Row (this video got cut short because the memory card was full)
http://www.youtube.com/watch?v=YtQwkpPJYb8

i think I ended up getting around 16 reps w/ 270 and then dropped to 180

vgalvan18
11-27-2008, 07:09 PM
Very impressive! Your very inspirational too. The Xtend in the incline video was pretty funny too.

The Solution
11-27-2008, 07:23 PM
Back is extremly thick, and the rest of the body looks very strong. Right on point Kurt.

Animal76
11-29-2008, 11:32 AM
I worked tricep, biceps and abdominals yesterday in my basement.

FitIron
11-30-2008, 06:19 PM
AWESOME vid's Kurt. Very inspirational as well.

I am hitting back in the morning and will be viewing them again before hitting the gym......

Frankdaddy
11-30-2008, 06:55 PM
I worked tricep, biceps and abdominals yesterday in my basement.

How long have you been training the way you are now if you dont mind me asking ?

lth
11-30-2008, 08:26 PM
How long have you been training the way you are now if you dont mind me asking ?

His original quote:

I am continually learning and adapting based on how my body responds as well as how I see other respond. Over years and years I have modified and tweaked my strategies time and time again. Partly because we are dynamic and our bodies continue to change. What worked yesterday may not work tomorrow. I used to use high-glycemic carbs post-workout and follow a diet higher in carbs (especially in the offseason) and lower in fat. My approach was successful but not necessarily optimal.

Animal76
12-01-2008, 03:31 AM
I have been using the one set to failure method for a few weeks now. Prior to that I was using a very high volume approach, I changed my workout split and routine periodically, You can go back in my journal and see what my training style looked like.


How long have you been training the way you are now if you dont mind me asking ?

Scivation
12-01-2008, 04:40 AM
I have been using the one set to failure method for a few weeks now. Prior to that I was using a very high volume approach, I changed my workout split and routine periodically, You can go back in my journal and see what my training style looked like.

Just to interject, all of us including Derek, Rob, Kurt, Whitacre...we all are on the quest for the ultimate physique. In doing that, we constantly adjust our training so that our body doesn't adapt and because, as Kurt said, the body is constantly changing. The one set to failure has been awesome for Derek and I (and Kurt seems to like it) and as Derek says, if you are an ADVANCED lifter, you can recruit way more muscle fibers than a beginner and really rock out the one set. But the volume is still there from the feel sets, we just only have one set with maximal intensity and we hold nothing back.

There is not one perfect diet or training system, but there are optimal programs based on the person and their training preferences and experience. This is why I implore everyone to enlist the help of either Kurt or Team Scivation. Your results will thank you.

FitIron
12-01-2008, 06:58 AM
I have been using the one set to failure method for a few weeks now. Prior to that I was using a very high volume approach, I changed my workout split and routine periodically, You can go back in my journal and see what my training style looked like.


Just to interject, all of us including Derek, Rob, Kurt, Whitacre...we all are on the quest for the ultimate physique. In doing that, we constantly adjust our training so that our body doesn't adapt and because, as Kurt said, the body is constantly changing. The one set to failure has been awesome for Derek and I (and Kurt seems to like it) and as Derek says, if you are an ADVANCED lifter, you can recruit way more muscle fibers than a beginner and really rock out the one set. But the volume is still there from the feel sets, we just only have one set with maximal intensity and we hold nothing back.

There is not one perfect diet or training system, but there are optimal programs based on the person and their training preferences and experience. This is why I implore everyone to enlist the help of either Kurt or Team Scivation. Your results will thank you.

VERY well said guys.

These words are the absolute truth!!

muscleandgains
12-01-2008, 07:52 AM
Just to interject, all of us including Derek, Rob, Kurt, Whitacre...we all are on the quest for the ultimate physique. In doing that, we constantly adjust our training so that our body doesn't adapt and because, as Kurt said, the body is constantly changing. The one set to failure has been awesome for Derek and I (and Kurt seems to like it) and as Derek says, if you are an ADVANCED lifter, you can recruit way more muscle fibers than a beginner and really rock out the one set. But the volume is still there from the feel sets, we just only have one set with maximal intensity and we hold nothing back.

There is not one perfect diet or training system, but there are optimal programs based on the person and their training preferences and experience. This is why I implore everyone to enlist the help of either Kurt or Team Scivation. Your results will thank you.

the thing i dont understand about the one set to failure is this : how are you doing one set?? you have to warm up for it and by doing so ppl use heavier "warm up sets" but i mean they are still sets , thats where i get confused.

Frankdaddy
12-01-2008, 08:22 AM
the thing i dont understand about the one set to failure is this : how are you doing one set?? you have to warm up for it and by doing so ppl use heavier "warm up sets" but i mean they are still sets , thats where i get confused.

They are'nt sets, the yare warm ups, you dont go heavy enough to get anything out of it, if you trained with your warm ups al lthe time then you would get nothing out of it most likely.

Animal76
12-01-2008, 11:23 AM
Could not have said it better myself!


Just to interject, all of us including Derek, Rob, Kurt, Whitacre...we all are on the quest for the ultimate physique. In doing that, we constantly adjust our training so that our body doesn't adapt and because, as Kurt said, the body is constantly changing. The one set to failure has been awesome for Derek and I (and Kurt seems to like it) and as Derek says, if you are an ADVANCED lifter, you can recruit way more muscle fibers than a beginner and really rock out the one set. But the volume is still there from the feel sets, we just only have one set with maximal intensity and we hold nothing back.

There is not one perfect diet or training system, but there are optimal programs based on the person and their training preferences and experience. This is why I implore everyone to enlist the help of either Kurt or Team Scivation. Your results will thank you.

Animal76
12-01-2008, 11:27 AM
go back a few pages in this journal and read the explanation of the one set to failure method. I talked about it and i'm pretty sure Rob, Marc and Derek addressed it as well. You do warm-ups set, but do not expend yourself...energy is conserved for your 1 all-out working set!


the thing i dont understand about the one set to failure is this : how are you doing one set?? you have to warm up for it and by doing so ppl use heavier "warm up sets" but i mean they are still sets , thats where i get confused.

Animal76
12-01-2008, 05:22 PM
Shoulders & Arms

HS Shoulder Press
270x15>180x10>90x12

Cable Preacher Curls
200x8>150x5>100x6

Seated Lateral D-Bell Raises
50'sx16>40'sx10>30'sx10>20'sx10

High Cable Pulls (rear delts0
150x10>120x8>90x8

Seated Alt D-Bell Curls
65'sx7>45'sx5>30'sx5

Cable Upright Rows w/ rope
160x12>120x8>80x8

Overhead Cable Ext w/ rope
150x20>100x8

Front D-bell Raises
50'sx7>40'sx5>30'sx5

Tricep Cable
120x16>90x10>60x10

Pull-ups
15

Hammer Cable Curls
200x5>150x4>100x5

Bent Over Lateral Raises
50'sx10>35'sx10>25'sx10

Animal76
12-01-2008, 05:23 PM
My weight this morning was 217.5 lbs at 5:30am

Animal76
12-01-2008, 06:08 PM
http://www.youtube.com/watch?v=_6Vr8yzVgeM

http://www.youtube.com/watch?v=SbluOfWz_Qw

Animal76
12-01-2008, 06:37 PM
http://www.youtube.com/watch?v=CaMHHgAdf-o

Animal76
12-02-2008, 05:54 PM
Legs

Leg Press
20plx10>16plx4 >12plx5 >8plx7 >4plx6

Standing Calf Raises on Squat Machine
12plx8>10plx6>8plx6>6plx8

Front Squats on Squat machine
10plx14>8plx3>6plx5>4plx4

Seated Leg Curls
295x12>220x7

Leg Ext
stackx20> 2/3 stack x 10 > 1/3 x 6

Reverse Standing Calf Raises
6plx6>4plx6>2plx6

Abductor
190x12
Adductor
250x10

Seated Calf Raises
3plx10>2plx15

lth
12-02-2008, 05:58 PM
Amazing work kurt, as said before....your not human man. You do superslow descents on leg ext. as well?

Animal76
12-02-2008, 06:29 PM
I sometimes will do slow descents + pauses at top on leg extension


Amazing work kurt, as said before....your not human man. You do superslow descents on leg ext. as well?

Animal76
12-02-2008, 08:00 PM
leg press (this was pretty pathetic, i was honestly disappointed with this set):
http://www.youtube.com/watch?v=kt0iN7uMqGk

front squats on York Squat Machine:
http://www.youtube.com/watch?v=zGhAqH-TLuU

Animal76
12-04-2008, 03:53 PM
Back Workout

Underhand pull-downs
280x8>220x6>160x8

Nautilus T-Bar Rows
4platesx16>3platesx8>2platesx8

SLDL
315x25

Medium Grip Seated Cable Rows
260x10>200x7>150x8

Hyperextension
35

One Arm D-bell Rows
170x15

HS Hi Row
270x16>180x10

BB Shrugs (pause reps)
405x10

Wide Grip Pull-ups
10

Close Grip Pull-ups
8

Animal76
12-04-2008, 04:11 PM
http://www.youtube.com/watch?v=bL7bxjPf4cw

Animal76
12-04-2008, 05:38 PM
SLDL
http://www.youtube.com/watch?v=C0xSw-O8hEc

One Arm D-Bell Rows
http://www.youtube.com/watch?v=FEXVhJ_eIUk

Frankdaddy
12-04-2008, 06:26 PM
SLDL
http://www.youtube.com/watch?v=C0xSw-O8hEc

One Arm D-Bell Rows
http://www.youtube.com/watch?v=FEXVhJ_eIUk

man your #'s always amaze me, even with the higher reps, and drop sets you do now. I have you along with a few that inspire me to kick my ass in the gym everyday. You do good man with what you got, and you dont back down from what you put in here.

Animal76
12-04-2008, 06:57 PM
Thanks, i'm working on my SLDL. I decided not to go over 315 lbs, because of my lower back, so my goal is to continue increasing my reps at 315. Considering what I used to be able to do on convential and trap bar deadlifts, I don't think 25 reps is that good, but I have gotten better on this each time i've done them.


man your #'s always amaze me, even with the higher reps, and drop sets you do now. I have you along with a few that inspire me to kick my ass in the gym everyday. You do good man with what you got, and you dont back down from what you put in here.

Frankdaddy
12-04-2008, 08:05 PM
Thanks, i'm working on my SLDL. I decided not to go over 315 lbs, because of my lower back, so my goal is to continue increasing my reps at 315. Considering what I used to be able to do on convential and trap bar deadlifts, I don't think 25 reps is that good, but I have gotten better on this each time i've done them.

SO you hurt your back along the lines? If so, how did you do that ? Ive seen your deadlift videos, and most people compliment mine, but yorus are sick with the amount of weight you have done for reps

Animal76
12-05-2008, 05:00 AM
I didn't so much hurt my back, just started having lower back issues, so I don't go above certain weights on certain exercises. I actually feel like I get more out of the higher reps anyway


SO you hurt your back along the lines? If so, how did you do that ? Ive seen your deadlift videos, and most people compliment mine, but yorus are sick with the amount of weight you have done for reps

Animal76
12-05-2008, 02:03 PM
Chest & Triceps

Incline D-Bell Press
100'sx19

Pec Deck
160x16>130x8>100x7

Dips
w/ 100 lb plate x 11 > bdywt x 16

Decline HS
270x12>180x10>90x16

Tricep Pushdown
120x12>90x10>60x10>40x10

Cable Flys
90esx20>70esx10>50esx16

Decline Skull Crushers
100x10,4,2 (rest/pauses)

HS Front Mil. Press
270x6>180x8>90x20

Close Grip Press on BM Chest Press
205x5>160x4>115x5

Concentration Curls
40x12,4>25x6

Animal76
12-06-2008, 07:58 AM
http://www.youtube.com/watch?v=UvmHzQeEne0

Code_B
12-06-2008, 06:06 PM
http://www.youtube.com/watch?v=UvmHzQeEne0

damn

Animal76
12-06-2008, 06:31 PM
Today was not a planned workout day, but for some reason I felt like hitting legs and even though I never workout at night, I went into the gym and hit legs around 6:30pm

Unilateral Leg Press
10plates x 10>8plates x10 > 6plates x10

BB Pause Squats
315 x 12

BM Lying Leg Curls
175 x 11>130x6 > 85 x 10

Calf Raises on Leg Press Machine
400x11>280x10>190x12

SM Split Squats
6plates x 5

Standing Calf Raises on Squat Machine
12pl x 8>10pl x 6>8pl x 8> 6pl x 8

Modified Hack on York Squat Machine
6pl x10>4plx6>2plx10

Seated Calf Raises
3plx16>2plx16>1plx16

Leg Ext
14,10,10

The Solution
12-06-2008, 06:37 PM
Kurt do you add any bulk beta-alanine to your xtend for your intra-workout shake?

Animal76
12-06-2008, 07:21 PM
Video from Saturday night's leg workout:

http://www.youtube.com/watch?v=YyuurKfuwyI

Animal76
12-06-2008, 07:22 PM
yes


Kurt do you add any bulk beta-alanine to your xtend for your intra-workout shake?

Animal76
12-06-2008, 07:40 PM
http://www.youtube.com/watch?v=CiKA0noXfEc

Animal76
12-08-2008, 04:34 PM
HS Shoulder Press
270x15>180x9>90x12

HS Preacher Curl
135x8>90x6>45x10

Seated Lateral D-Bell Raises
50'sx20>40'sx8>30'sx9

Skull Crushers
110x16>90x6>70x4

Upright Rows
110x16>90x8>70x7

Front D-bell Raises
50'sx10>40'sx5>30'sx5

Tricep Press w/ Rope
70x20>55x10>40x10

Face Pulls
150x10>120x10>90x10

Animal76
12-09-2008, 12:04 PM
Seated Lateral D-Bell Raises-drop set starting w/ 50's
http://www.youtube.com/watch?v=sfsa47ExKFQ

i know my form is a bit liberal on these, but even so 50's for 20 reps is far above anything i've done before so I was pretty happy with this

Animal76
12-09-2008, 12:12 PM
I did a Back workout in my basement today

Wide Grip Lat Pull Downs

SLDL

Seated Rows

T-Bar Rows

Close Grip Pull Downs

Rope Pull Downs

BB Rows

Low Rows

FitIron
12-09-2008, 12:13 PM
thx for posting the vid's Kurt.

You are bringing it day after day!!!

Lando33
12-09-2008, 12:22 PM
Seated Lateral D-Bell Raises-drop set starting w/ 50's
http://www.youtube.com/watch?v=sfsa47ExKFQ

i know my form is a bit liberal on these, but even so 50's for 20 reps is far above anything i've done before so I was pretty happy with this

50's for 20! Damn!

Time to step my game up.

lth
12-09-2008, 01:30 PM
lol, geez! Def. not human.

Animal76
12-11-2008, 02:55 PM
Chest & Arms

Awesome workout today! Felt strong and maintained a great pump throughout the workout. I love the new training method! I have continued to set new PR's on all my lifts. I feel like i'm making some nice progress.

Incline D-Bell Press
115's x 11 > 80's x 7 > 50's x 7

HS Incline (slow descents + pauses at top)
270x6>180x4> 90x8

Seated Alt D-Bell Curls
70's x 5 > 80's x4 > 30's x 7

Dips
w/ 100 lb plate x 14 > bdywt x 16

HS Decline
360x6>270x7>180x10>90x20

Tricep Pushdown
120x15>90x11>60x12>40x15

Cable Preacher Curl
stack x 6> 3/4 stack x 6 > 1/2 stack x 8

Incline Cable Flys
80es x 13> 60es x 10 > 40es x 10

Overhead Cable Ext
3/4 stack x 15 > 1/2 stack x 20 > 1/4 stack x 25

Close Grip Press on SM
4pl x 5 > 2pl x 10

Animal76
12-11-2008, 06:22 PM
http://www.youtube.com/watch?v=NCXk9gznaSg

115's for 11 reps is nothing special, but it gives me something to improve upon

lth
12-11-2008, 06:30 PM
Impressive, your form is flawless. There is an old bb'er in our gym who advocates raising your shoulder blades up as high as possible for better stimulation of the upper pecs....bull****? I thought stimulation was caused by the workload.

tonutzda2@veriz
12-11-2008, 06:37 PM
nice stuff bro!question do you do a triple dropset on the last set correct? also have you incorperated supersets for the next weekly workout.

i will do sets of 3 superseted for all exercises.they are a killer!

anyway you are in great shape man!!!!

Animal76
12-11-2008, 06:42 PM
you shouldn't raise your shoulder blades...you should keep your back arched, bringing your chest up as you move through the range of motion, straightening your arms at the top and bringing your hand together as you squeeze your chest. Raising your shoulder blades would de-emphasize pectoral stimulation and transfer more exertion to the front deltoid


Impressive, your form is flawless. There is an old bb'er in our gym who advocates raising your shoulder blades up as high as possible for better stimulation of the upper pecs....bull****? I thought stimulation was caused by the workload.

tonutzda2@veriz
12-11-2008, 06:42 PM
currently im on the last week of my cut. at this moment my workout is 12 rep max (heavy)! for 4 days,then the 5 day sunday i do fullbody 30 reps moderate weight 3 set of 30rep for each muscle group.great pump from that as well.

lth
12-11-2008, 06:44 PM
you shouldn't raise your shoulder blades...you should keep your back arched, bringing your chest up as you move through the range of motion, straightening your arms at the top and bringing your hand together as you squeeze your chest. Raising your shoulder blades would de-emphasize pectoral stimulation and transfer more exertion to the front deltoid

Awsome....this sounds alot more of what i've been trying to do. Its taken me a while to get my form right with this....thanks kurt.

tonutzda2@veriz
12-11-2008, 06:46 PM
Awsome....this sounds alot more of what i've been trying to do. Its taken me a while to get my form right with this....thanks kurt.

bro which exercise is this about? oh sorry i see chest ok thanks anyways

tonutzda2@veriz
12-11-2008, 06:56 PM
ith another way to think about it is to expand your rib gage.this will prop up your chest foward and arch the back.that is a little trick. :)

Animal76
12-13-2008, 05:28 PM
i'm using a one set to failure method

I do incorporate supersets


nice stuff bro!question do you do a triple dropset on the last set correct? also have you incorperated supersets for the next weekly workout.

i will do sets of 3 superseted for all exercises.they are a killer!

anyway you are in great shape man!!!!

Animal76
12-13-2008, 05:31 PM
Wide Grip Lat Pull Down
300x16>220x10>160x10

T-Bar Rows
4pl x 16>3plx10>2plx10

Seated Cable Rows
290x10>220x10>160x10

Low Rows w/ rope (cable)
200x10>150x6>100x10

DB Shrugs (pause reps)
170's x 12

HS Hi Row
270x20>180x12

Underhand Pull Downs
260x4>220x5>180x8

Close Grip Pull Downs
240x6>160x10

tonutzda2@veriz
12-13-2008, 07:12 PM
i'm using a one set to failure method

I do incorporate supersets

very kewl. thanks for the response back kurt looking great man.

happy holidays to you and yours.

Animal76
12-14-2008, 11:36 AM
Ran 3 miles this morning

FATHER FLEX
12-14-2008, 11:58 AM
Ran 3 miles this morning

Always nice to see bodybuilder do outside the box type of activities.

Animal76
12-14-2008, 02:30 PM
I went running with my girlfriend Laura, who runs quite a bit. It's a day off from training, so it was a nice way for us to be outside, spend time together and get some exercise at the same time.

Laura competes in figure


Always nice to see bodybuilder do outside the box type of activities.

lth
12-14-2008, 02:31 PM
I went running with my girlfriend Laura, who runs quite a bit. It's a day off from training, so it was a nice way for us to be outside, spend time together and get some exercise at the same time.

Laura competes in figure

Nice kurt, must be nice to have a girl with similar interests!

Animal76
12-14-2008, 02:34 PM
Here are some pics of Laura from when she competed in the spring at the INBF Northeast America (she won the open short class). I was making her do bbing poses backstage

http://i183.photobucket.com/albums/x240/kweidner/P1040227.jpg

http://i183.photobucket.com/albums/x240/kweidner/P1040235.jpg

http://i183.photobucket.com/albums/x240/kweidner/P1040234.jpg

http://i183.photobucket.com/albums/x240/kweidner/P1040230.jpg

http://i183.photobucket.com/albums/x240/kweidner/P1040208.jpg

lth
12-14-2008, 02:35 PM
peeled! Her back looks like a roadmap.

Animal76
12-14-2008, 02:37 PM
It is nice...she works very hard and i'm quite proud of her. She's graduating from Vet School in the spring, which is the end of a very rigorous 4 yrs for her. It's impressive that she's been able to keep up with her training while completing Vet School. I'm very lucky to have her.


Nice kurt, must be nice to have a girl with similar interests!

Carlito99
12-14-2008, 02:39 PM
Wow she has an awesome physique

lth
12-14-2008, 02:40 PM
That is very impressive....vet school is no joke,i know up here its more competitive than medical school.... congrats to both of you on your accomplishments.

Blimp2Pimp
12-14-2008, 02:49 PM
BAM!!!

That's how a FEMALE competitor needs to look to win show after show. I am confident she will do awesome as a competitor.

The Solution
12-14-2008, 03:08 PM
Looks ripped from the floor up Kurt, You got a great girl on your hands bro. She has her head in the right spot and thats school.

mad86
12-14-2008, 08:06 PM
Fat is a much more efficient source of fuel than carbs. Too many people think that being flat is a result of not eating enough carbs, when it is usually the result of inadequate fat intake. Fat is an essential nutrient, carbs are not. I think when we're younger we can get away with eating more carbs, but as we age our ability to regulate insulin deteriorates. I also think that for maintaining low bodyfat in the offseason and reducing bodyfat when cutting down it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulin response. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, insulin spike does not really provide any advantage for a natty bber. You may shuttle more glycogen and nutrients into the muscles cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbs and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocal in the offseason that you have to abandon once you start contest prep...it makes it that much harder for your body to adjust. The only purpose carbs serve post-workout is glycogen replenishment, so need is based upon one's bodytype and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores. If the muscles are depleted then glycogen replenishment is prioritized to the muscles otherwise it gets stored in fat cells...insulin presence or not! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low bodyfat levels will upregulate GLUT4 translocation, so when you ingest carbs, the glycogen will end up in the muscle without severely raising blood glucose levels. Insulin also has no positive impact on protein synthesis. For that reason, most people do not even need to consume carbs after they workout (regardless of whether they do).

I stopped using any type of high-glycemic carbs this past year. I have used whey & oats as my post-workout shake. I very recently decided to start treating my post-workout shake as a complete meal, that I can consume quickly. I have been adding fat (flaxseed meal) to my whey and oats post-workout for this past week. I plan to continue with this. it makes more sense in light of the adjustments i've made to my nutritional strategy.



you couldn't have said it better kurt..i totally agree with you. fat is a much preferred source energy to the body. my current diet consist of carbs pre workout so i can use the glucose for energy rather than amino acids...but i guess with extend your getting exogenous amount ...pondering pre workout carbs?? lol what are your thoughts kurt?

Animal76
12-15-2008, 07:20 AM
This depends greatly on the individual as well as the chosen method/style of training, because these 2 factors determine the need. I personally include carbohydrates before and after my workout in moderate quantities (also first thing in the morning), because I know what works for me. The amount needed is often overestimated.


you couldn't have said it better kurt..i totally agree with you. fat is a much preferred source energy to the body. my current diet consist of carbs pre workout so i can use the glucose for energy rather than amino acids...but i guess with extend your getting exogenous amount ...pondering pre workout carbs?? lol what are your thoughts kurt?

TexFlex
12-15-2008, 08:29 AM
This depends greatly on the individual as well as the chosen method/style of training, because these 2 factors determine the need. I personally include carbohydrates before and after my workout in moderate quantities (also first thing in the morning), because I know what works for me. The amount needed is often overestimated.

How is your hunger? I have tried basing my nutrition mainly on protein and fat, but found myself hungry all the time. Carbs seem to provide more satiety than fat and are way less calorie dense.

jpg68
12-15-2008, 09:21 AM
Holy Beautiful!!!! Kurt you have one beautiful girl on your hands and you both believe in a healthy body which is awesome. I love reading your postings.

Animal76
12-15-2008, 11:36 AM
I don't have a problem getting hungry when restricting carbs to morning pre and post-workout. I also always eat 8 meals a day.
If I include carbs with too many meals it actually kills my appetite. Besides, I don't see the benefit of eating carbs with meals other than these three. Carb intake should be based on future anticipated activity. The only exceptions would be a weekly or biweekly refeed designed to replenish glycogen stores...or having 2 carb meals following a brutal workout (but most individuals don't train hard enough to make this necessary)


How is your hunger? I have tried basing my nutrition mainly on protein and fat, but found myself hungry all the time. Carbs seem to provide more satiety than fat and are way less calorie dense.

Animal76
12-15-2008, 11:38 AM
Thanks, she is quite beautiful...I often wonder what the hell she's doing with me!!! Maybe she needs to get her eyes checked out.

Holy Beautiful!!!! Kurt you have one beautiful girl on your hands and you both believe in a healthy body which is awesome. I love reading your postings.

Animal76
12-15-2008, 05:46 PM
HS Shoulder Press
270x13>180x10>90x10

Seated Lateral D-Bell Raises
55's x 12>40's x10 > 30's x10

Reverse Pec Deck
175x8>145x6>115x8

Seated Alt D-Bell Curls
75's x 4>50'sx5>30'sx7

Overhead D-Bell Press
85's x 12
Tricep Pushdown
120x20>90x12>60x15

BB Upright Rows
135x10>115x6>95x10

Front D-bell Raises
55's x8>35'sx6>25'sx10

Lying Pull Downs
140x8>100x12>70x20

Incline Cable Skull Crushers w/ rope
8,16,16

Cable Curls
9,5,6

Lowah
12-16-2008, 03:39 PM
So I broke down and joined :)

tonutzda2@veriz
12-16-2008, 05:06 PM
HS Shoulder Press
270x13>180x10>90x10

Seated Lateral D-Bell Raises
55's x 12>40's x10 > 30's x10

Reverse Pec Deck
175x8>145x6>115x8

Seated Alt D-Bell Curls
75's x 4>50'sx5>30'sx7

Overhead D-Bell Press
85's x 12
Tricep Pushdown
120x20>90x12>60x15

BB Upright Rows
135x10>115x6>95x10

Front D-bell Raises
55's x8>35'sx6>25'sx10

Lying Pull Downs
140x8>100x12>70x20

Incline Cable Skull Crushers w/ rope
8,16,16

Cable Curls
9,5,6

pretty girl big K you are a lucky man.

FitIron
12-16-2008, 05:37 PM
This depends greatly on the individual as well as the chosen method/style of training, because these 2 factors determine the need. I personally include carbohydrates before and after my workout in moderate quantities (also first thing in the morning), because I know what works for me. The amount needed is often overestimated.

Kurt,

Have you changed anything else in your training approach?

Such as supplement changes etc?

thx bro!

tonutzda2@veriz
12-16-2008, 05:53 PM
hey kurt, got a question. if someone wanted to know how much muscle truely was gained, would you do the assement(bodyfat test) at the dryed stage (lowest weight) or when you have been filled up back with a hypercaloric diet, and then taking say last years numbers with this newer years results to show a difference?

and also would you say that 10lbs for the year is a good amount of muscle to put on.my friend wont stop bugging me with this crap.what are your professional thoughts?

i know that the scale or weight doesn't matter but try telling that to some ppl.

thanks

Animal76
12-16-2008, 07:06 PM
training hasn't really changed. Using the one set to failure method and getting solid results from it. As far as my split, i'm just going on instinct, but I more or less end up hitting the same muscle groups on the same days with minor differences here and there.

Supplements: Scivation Whey, Xtend, Vasocharge, Knockout, Sesamin, Fish Oil, CLA, Alcalean, ALA (post-workout) Vitamins (that's all I can think of off the top of my head)


Kurt,

Have you changed anything else in your training approach?

Such as supplement changes etc?

thx bro!

Lando33
12-17-2008, 07:47 AM
So I broke down and joined :)

Welcome to the party!

lth
12-17-2008, 08:14 AM
Team Animal ftw!

Animal76
12-17-2008, 09:35 AM
I'm not sure I really understand your question. In order to legitimately assess changes in lean mass using skin calipers, you need to perform the test under the same conditions each time (same time of day, even same day of week, before any workouts, less food in body is better, same tester, same scale to determine weight to calculate lean mass, etc)

10 lbs is a lot of muscle to put on in a year...the feasibility depends on how seasoned one is. I have been working out for close to 20 yrs, so it becomes harder and harder to attain even the smallest marginal difference even though I may dedicate even ounce of effort into proper training, nutrition, supplementation, rest, etc.
Someone who just started training and is fairly responsive could see remarkable gains in the first year, especially if they go from not training and not paying attention to nutrition to a 180 degree turnaround.


hey kurt, got a question. if someone wanted to know how much muscle truely was gained, would you do the assement(bodyfat test) at the dryed stage (lowest weight) or when you have been filled up back with a hypercaloric diet, and then taking say last years numbers with this newer years results to show a difference?

and also would you say that 10lbs for the year is a good amount of muscle to put on.my friend wont stop bugging me with this crap.what are your professional thoughts?

i know that the scale or weight doesn't matter but try telling that to some ppl.

thanks

Animal76
12-18-2008, 04:30 PM
Tuesday was a leg workout: quads, hams and calves

I did not write anything down, but my legs are sore as hell today

Animal76
12-18-2008, 04:34 PM
Chest & Back
Incline D-Bell Press
120'sx8>90'sx6>60'sx6

Wide Grip Lat Pull Down
325x5>280x10>220x10

HS Decline
360x8>270x8>180x10>90x20

Nautilus T-Bar Row
5 plates x 5>4plx7>3plx10>2plx10

Pec Deck
205x10>160x6>130x6>100x8

HS One Arm Low Row
5plx12>4plx10>3plx10

Cable Flys
120es x6>90esx12>60esx20

HS Hi Row
360x10>270x8>180x10

Decline Push-ups using d-bells
25

Close Grip Pull Downs
260x7>220x5>160x7

Animal76
12-18-2008, 04:49 PM
Kurt's New Nutritional Plan

Meal 1: 2.5 scoops Scivation Whey, 100g blueberries, 2 tblspn flaxseed meal, 1 tblspn (16g) natural peanut butter, fish oil, CLA, Sesamin

Meal 2: Kurt's Frittatas>1 cup liquid eggwhites, 4 oz 96% lean beef, .25 cup oats, 2 tblspn (30g) fresh guacamole, fish oil, CLA, Sesamin

Meal 3: 6oz chicken breast/turkey cutlet/venison, 4oz Broccoli, 14 raw almonds, 150g grapefruit (half large), fish oil, CLA, Sesamin

Meal 4 (pre-workout): 6oz chicken breast/turkey cutlet/venison, 3oz broccoli, 6oz sweet potato, 14 raw almonds, fish oil, CLA, Sesamin

Meal 5 (post-workout): 2 scoops Scivation Whey, 2 tblspn flaxseed meal, .75 cup oats

Meal 6: 6 eggwhites, 2 whole eggs, 2 tblspns (30g) fresh guacamole, 2 cups raw spinach

Meal 7 (before bed): 2.5 scoops Scivation Whey (or casein), 1.5 tblspn (24g) natural peanut butter, 2 tblspn flaxseed meal

Approximate Values
Protein: 360g
Carbs: 170g
Fat: 100g
Fiber: 50g
Calories: 3000

Note: I often will eat an 8th meal somewhere in the day, composed of protein, fat and fiber, which would likely increase the values by 40g protein, 5-10g carbs and 10-15g fat

mad86
12-18-2008, 05:20 PM
Kurt's New Nutritional Plan

Meal 1: 2.5 scoops Scivation Whey, 100g blueberries, 2 tblspn flaxseed meal, 1 tblspn (16g) natural peanut butter, fish oil, CLA, Sesamin

Meal 2: Kurt's Frittatas>1 cup liquid eggwhites, 4 oz 96% lean beef, .25 cup oats, 2 tblspn (30g) fresh guacamole, fish oil, CLA, Sesamin

Meal 3: 6oz chicken breast/turkey cutlet/venison, 4oz Broccoli, 14 raw almonds, 150g grapefruit (half large), fish oil, CLA, Sesamin

Meal 4 (pre-workout): 6oz chicken breast/turkey cutlet/venison, 3oz broccoli, 6oz sweet potato, 14 raw almonds, fish oil, CLA, Sesamin

Meal 5 (post-workout): 2 scoops Scivation Whey, 2 tblspn flaxseed meal, .75 cup oats

Meal 6: 6 eggwhites, 2 whole eggs, 2 tblspns (30g) fresh guacamole, 2 cups raw spinach

Meal 7 (before bed): 2.5 scoops Scivation Whey (or casein), 1.5 tblspn (24g) natural peanut butter, 2 tblspn flaxseed meal

Approximate Values
Protein: 360g
Carbs: 170g
Fat: 100g
Fiber: 50g
Calories: 3000

Note: I often will eat an 8th meal somewhere in the day, composed of protein, fat and fiber, which would likely increase the values by 40g protein, 5-10g carbs and 10-15g fat


u dont use the diabetic exchange? is this what you eat on non wo days as well? how many grams ala post workout do you take?

Animal76
12-18-2008, 06:09 PM
I do not use the diabetic exchange. Non-workout days may vary a little.

I take 300-600mg ALA postworkout


u dont use the diabetic exchange? is this what you eat on non wo days as well? how many grams ala post workout do you take?

mad86
12-19-2008, 06:01 AM
I do not use the diabetic exchange. Non-workout days may vary a little.

I take 300-600mg ALA postworkout


thanks for the reply man. keep up the hard work!

Lando33
12-19-2008, 06:32 AM
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AfriendofXtend
12-20-2008, 10:43 AM
So I broke down and joined :)


Me too :)

Hope alls well in Blacksburg.

mad86
12-21-2008, 12:40 AM
hey kurt i have a question bro..i had a question about your one set to failure method. I see you dont list the warm ups so do you do 3 drop sets for your one set to failure because i see 3 lifts. and on some lifts i see you just use one weight to fail.. which exercises do you prefer to do these on..why dont you just use one set to fail on all exercises minus the drop sets?
i recently implemented this training strategy because all the good things i hear about it..i do not do drop sets with it..just one weight with rest pauses till i fail so this could last anywhere from 10-20 reps..

ex: 135x12 WU
175x 10 WU
225x6 WU
245x15 kill yourself haha(had to put that in there)
this would be an example of an incline chest press . would you recommend this 245 to 15 reps or doing some drop sets? it seems muscular failure isnt reached till upwards of 15 to 20 reps for me..should i just increase the weight? your expertise is much appreciated man :)

Animal76
12-21-2008, 08:34 AM
I do not list warm-up sets and the number of warm-up sets I do for each exercise is variable. I do drop sets on almost every exercise, but also sometimes incorporate rest/pauses.
If you look through my journal it is rare that I just do one weight to failure (without a drop set)...with my last shoulder workout I threw in an extra overhead movement, so I did not do a drop set on it.
I generally aim to reach initial muscular failure in the 8-12 range on the first segment of my working set (before I drop the weight). On each segment I usually end up reaching failure between 6-12 reps. The total number of reps generally adds up to 20-35 reps.


hey kurt i have a question bro..i had a question about your one set to failure method. I see you dont list the warm ups so do you do 3 drop sets for your one set to failure because i see 3 lifts. and on some lifts i see you just use one weight to fail.. which exercises do you prefer to do these on..why dont you just use one set to fail on all exercises minus the drop sets?
i recently implemented this training strategy because all the good things i hear about it..i do not do drop sets with it..just one weight with rest pauses till i fail so this could last anywhere from 10-20 reps..

ex: 135x12 WU
175x 10 WU
225x6 WU
245x15 kill yourself haha(had to put that in there)
this would be an example of an incline chest press . would you recommend this 245 to 15 reps or doing some drop sets? it seems muscular failure isnt reached till upwards of 15 to 20 reps for me..should i just increase the weight? your expertise is much appreciated man :)

lth
12-21-2008, 09:31 AM
Kurt, should i lower the amount of warmup sets the further i get into my workout on this HIT protocol?

Animal76
12-21-2008, 10:27 AM
Do the number of warm-ups sets required for your muscle to be ready. When I do legs, I may need 5-6 warm-ups set on something like the leg press, because it takes a while to get my knees ready. While I have the strength to push 10 plates per side for reps, I have to start with 1 plate per side and go up by 1 plate per side for several sets, before i'm warmed up. Now when I do triceps with chest, after performing 3-4 chest movements my triceps are plenty warm, so i may only do 1 or no warm-ups sets on an isolation movements like tricep cable push down.


Kurt, should i lower the amount of warmup sets the further i get into my workout on this HIT protocol?

lth
12-21-2008, 10:28 AM
Ok, thats what i figured, more or less go off of instinct than trying to structure the warmup sets.

Animal76
12-21-2008, 10:29 AM
As you move forward in your workout, you should need less and less warm-ups...you can also just do what I call "feel" set. For instance on chest day I use the HS Decline later in the workout. My working set starts with 4 plates per side, but I will do quick 5-6 rep warm-up "feel" sets with 1,2,and 3 plates per side

Animal76
12-21-2008, 10:30 AM
This is something I wrote for Strength & Science, which explains the one set to failure method (hopefully it answers some of the questions):

One Set to Failure Method
By: Kurt Weidner

In recent times much of Team Scivation has employed a method of training that has gained much attention and inquiry. The one set to failure method is most attributed to Dorian Yates and his unique style of training in an efficient manner that minimizes time spent in the gym, while optimizing overall work capacity and performance. I would like to explain how this method is properly executed, since it seems to be commonly misunderstood, as well as some of the benefits of this training style.
Many people question how one can get an adequate workout by only doing one working set per exercise. First, let me point out that with most exercises, you will need to perform multiple warm-ups sets to prepare your body for the onslaught of the all-out working set. When you do your working set, the goal is to maximize muscle fiber recruitment: this is accomplished by doing as much work as possible with your maximum working weight. At your highest weight, the more reps you can crank out, the more muscle fiber will need to be recruited to complete the task, which translates into greater muscle protein synthesis and growth. For this to happen, you need to get your muscles ready for the task without expending more energy than is necessary in the process of warming up. A slow progression of warm-up sets in the 5-10 rep range (completely avoiding failure) are done until you?re ready to perform your working set. When you do your working set for a given exercise, the idea is to equal the total output and work capacity in just one set that you usually attain in 4-5 working sets. All of your mental focus and physical energy devoted to an exercise goes into your effort for ONE SET. YOU ARE NOT ALLOWED TO BE TIRED UNTIL MUSCULAR FAILURE AT MULTIPLE LEVELS IS REACHED! You must do as many reps as humanly possible. When you hit failure, either decrease the weight and continue immediately or set the weight down, rest for 5-10 seconds, and then continue with the same weight. Continue decreasing the weight after reaching failure multiple times until you are using a weight that is 50% of your original working weight. Most do not understand the magnitude of intensity implied by this method until they actually attempt to implement it. If done correctly, this will be harder than anything else you?ve ever done in the gym before. If you don?t have a tolerance for pain, then don?t bother trying this method.
So why is this method effective? By doing just as much work (possibly more), yet reducing workout volume and overall time spent in the gym, you will likely avoid overtraining and elevated cortisol levels that lead to catabolism, especially during the calorie-restricted contest prep phase. By completely exerting yourself on one set, you eliminate the need to do another set. If you kill it and it?s dead, you don?t need to shoot it again?move on to the next victim. Those who are extremely competitive tend to get in the troubled mindset that ?more is better??not the case. You don?t always need to do more, but rather, you need to optimize everything you do! Do it right once and you don?t need to do it again. By doing more sets after the goal of failure has been reached, you are breaking down the muscle past the point that will contribute to greater muscle growth and you lengthen the recovery period. Additionally, excessively high volume training on a restricted calorie diet will over-deplete glycogen stores, making it hard to recover in between workouts and impairing performance the following days. Lastly, by limiting the total number of working sets performed, you reduce the trauma on tendons and ligaments. When you?ve been training for 15-20 years, your joints can?t handle the stress of 30-60 sets the way you could when you were younger. Avoiding joint injuries and tendonitis will contribute to longevity and long-term growth. Remember that growth as a natural bodybuilder is not a sprint: you don?t build a physique in a day or a week. Growth entails days and weeks of training over years and years, so you need to allow your body to sustain over the long haul.
I encourage advanced lifters and physique athletes to further investigate and consider implementing this method. There?s a reason the 7 time Mr. Olympia swore by this approach. The only thing it requires is an open mind.

lth
12-21-2008, 10:31 AM
Awsome, thanks man, learning more and more about this set up as I go. Just copied and pasted that article for reference as well. Lol, so i won't keep buggin' you with questions.

Animal76
12-21-2008, 10:33 AM
Marc put it up on the site:

http://www.strengthandscience.com/wordpress/


Awsome, thanks man, learning more and more about this set up as I go. Just copied and pasted that article for reference as well. Lol, so i won't keep buggin' you with questions.

thebasil
12-21-2008, 11:52 AM
thanks so much for writing the article Kurt, I've been very curious about the way you've been rockin' the Dorian style workouts and now I know more about 'em :) keep up the beastly work!

lth
12-21-2008, 01:54 PM
thanks so much for writing the article Kurt, I've been very curious about the way you've been rockin' the Dorian style workouts and now I know more about 'em :) keep up the beastly work!

It's the best method of training ever formulated imo.

Animal76
12-21-2008, 02:48 PM
Here is something else I wrote for Strength & Science about insulin control and inclusion of fat in one's diet...this is an expansion of something I posted awhile back:

Importance of Insulin Control
By: Kurt Weidner

If there?s any one thing that seems to confuse almost every bodybuilder it seems to be the issue of quantity and timing of carbohydrate and fat intake. To address this issue we must first realize the role that each macronutrient plays. Both fat and carbohydrates are sources of fuel for the body. Common fallacy leads many to believe that fat, being of greater caloric density compared to carbohydrates (9 calories per gram versus 4 calories per gram, respectively), should be restricted. There is also the thought process that in order to minimize body fat you need to minimize fat intake. Unfortunately it?s not that simple. In many respects, attaining an ultra lean muscular physique requires methods that are somewhat counterintuitive?you need to ingest enough fat to allow your body to burn fat! Fat also provides an important advantage over carbohydrates as a fuel source, which is insulin control.
Fat is a much more efficient source of fuel than carbohydrates are. Competitors are always taking about carbing up, being flat, being full, not having enough energy and they think it?s all related to carbohydrates. Too many competitors think that being flat is a result of not eating enough carbohydrates, when it is usually the result of inadequate fat intake. Because of the stabilizing effect on blood sugar, fat can enable one to maintain full-hard muscle bellies, even when carbohydrates are kept relatively low. The leaner ones gets, the more important fat becomes as a slower burning fuel. If fat intake is kept too low, then even a significant carbohydrate reefed will be short-lived in regards to muscle fullness and energy.
Fat is an essential nutrient, carbohydrates are not. Carbohydrates are beneficial in some instances, but not all and not for all individuals. I think when we're younger we can get away with eating more carbohydrates, but as we age our ability to regulate insulin deteriorates. There are a select few bodybuilders who tend to have ectomorphic tendencies and can handle lots of carbohydrates, but even for them fat is going to have a more stabilizing effect on energy. I also think that for maintaining low body fat in the offseason and reducing body fat when cutting down, it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulinotropoic response of carbohydrates. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, an insulin spike does not really provide any advantage for a natural bodybuilder. You may shuttle more glycogen and nutrients into the muscle cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbohydrates and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocol in the offseason that you have to abandon once you start contest prep...it makes it that much harder for your body to adjust. Looking full as a result of consuming 500 grams of carbohydrates per day in the offseason does little good if you then have to slash those levels to 150 grams per day to get rid of the body fat you put on in the process.
The only purpose carbohydrates serve post-workout is glycogen replenishment, so need is based upon one's body-type and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores in the muscle; if the muscles are depleted then glycogen replenishment is prioritized to these tissues otherwise it gets stored in fat cells! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low body fat levels will up-regulate GLUT4 translocation, so when you ingest carbohydrates, the glycogen will end up in the muscle without severely raising blood glucose levels. Additionally it has been demonstrated that insulin does not positively impact protein synthesis. For this reason, most people do not even need to consume carbohydrates after they workout.
For those who do require post-workout carbohydrates, I suggest first using a low-glycemic, high-fiber grain source such as oats. Second, I suggest treating the post-workout shake as a complete meal that can be consumed quickly with convenience. This means that a moderate amount of fat and fiber is added to the meal (in addition to the protein and carbohydrates). My winning combination of ingredients is 2 scoops Scivation Whey, ? - 1 cup oats (depending on the duration and intensity of the workout) and 2 tablespoons of flaxseed meal (which adds 4.5g of fat and 4g of fiber). By treating this post-workout shake as a meal, you slow down the rate at which the stomach empties into the intestines, thus stabilizing the effect on blood sugar and blunting the insulinotropic response. Glycogen is restored to the muscle, yet there?s no concern over possibly feeding glycogen to the fat cells because of an unnecessary surge of insulin. Additionally, only one carbohydrate meal is needed, whereas if you use simple carbohydrates and no fat in your post-workout shake, then you?ll likely need to eat a low-glycemic carbohydrate containing meal thereafter in order to offset the crashing effect the insulin surge had on your blood glucose levels.

RUBICON19
12-21-2008, 04:24 PM
How many total work sets are you doing per BP?

mad86
12-21-2008, 04:38 PM
Here is something else I wrote for Strength & Science about insulin control and inclusion of fat in one's diet...this is an expansion of something I posted awhile back:

Importance of Insulin Control
By: Kurt Weidner

If there?s any one thing that seems to confuse almost every bodybuilder it seems to be the issue of quantity and timing of carbohydrate and fat intake. To address this issue we must first realize the role that each macronutrient plays. Both fat and carbohydrates are sources of fuel for the body. Common fallacy leads many to believe that fat, being of greater caloric density compared to carbohydrates (9 calories per gram versus 4 calories per gram, respectively), should be restricted. There is also the thought process that in order to minimize body fat you need to minimize fat intake. Unfortunately it?s not that simple. In many respects, attaining an ultra lean muscular physique requires methods that are somewhat counterintuitive?you need to ingest enough fat to allow your body to burn fat! Fat also provides an important advantage over carbohydrates as a fuel source, which is insulin control.
Fat is a much more efficient source of fuel than carbohydrates are. Competitors are always taking about carbing up, being flat, being full, not having enough energy and they think it?s all related to carbohydrates. Too many competitors think that being flat is a result of not eating enough carbohydrates, when it is usually the result of inadequate fat intake. Because of the stabilizing effect on blood sugar, fat can enable one to maintain full-hard muscle bellies, even when carbohydrates are kept relatively low. The leaner ones gets, the more important fat becomes as a slower burning fuel. If fat intake is kept too low, then even a significant carbohydrate reefed will be short-lived in regards to muscle fullness and energy.
Fat is an essential nutrient, carbohydrates are not. Carbohydrates are beneficial in some instances, but not all and not for all individuals. I think when we're younger we can get away with eating more carbohydrates, but as we age our ability to regulate insulin deteriorates. There are a select few bodybuilders who tend to have ectomorphic tendencies and can handle lots of carbohydrates, but even for them fat is going to have a more stabilizing effect on energy. I also think that for maintaining low body fat in the offseason and reducing body fat when cutting down, it is essential to control insulin. Inclusion of fat in all meals helps stabilize blood sugar and blunt the insulinotropoic response of carbohydrates. Elevated blood sugar signals the body to prioritize glucose oxidation and inhibit fat oxidation. Furthermore, contrary to much belief, an insulin spike does not really provide any advantage for a natural bodybuilder. You may shuttle more glycogen and nutrients into the muscle cells, but you're also feeding the fat cells. In the offseason you look full and big until you have to get rid of all that fat by...yup cutting carbohydrates and relying more on fat for energy TO CONTROL INSULIN!. Why follow a protocol in the offseason that you have to abandon once you start contest prep...it makes it that much harder for your body to adjust. Looking full as a result of consuming 500 grams of carbohydrates per day in the offseason does little good if you then have to slash those levels to 150 grams per day to get rid of the body fat you put on in the process.
The only purpose carbohydrates serve post-workout is glycogen replenishment, so need is based upon one's body-type and the rate at which they deplete glycogen. Insulin is not needed, though to replenish glycogen stores in the muscle; if the muscles are depleted then glycogen replenishment is prioritized to these tissues otherwise it gets stored in fat cells! There is no need to force feed glycogen into the muscles after a workout. Weight training, cardio, and maintaining low body fat levels will up-regulate GLUT4 translocation, so when you ingest carbohydrates, the glycogen will end up in the muscle without severely raising blood glucose levels. Additionally it has been demonstrated that insulin does not positively impact protein synthesis. For this reason, most people do not even need to consume carbohydrates after they workout.
For those who do require post-workout carbohydrates, I suggest first using a low-glycemic, high-fiber grain source such as oats. Second, I suggest treating the post-workout shake as a complete meal that can be consumed quickly with convenience. This means that a moderate amount of fat and fiber is added to the meal (in addition to the protein and carbohydrates). My winning combination of ingredients is 2 scoops Scivation Whey, ? - 1 cup oats (depending on the duration and intensity of the workout) and 2 tablespoons of flaxseed meal (which adds 4.5g of fat and 4g of fiber). By treating this post-workout shake as a meal, you slow down the rate at which the stomach empties into the intestines, thus stabilizing the effect on blood sugar and blunting the insulinotropic response. Glycogen is restored to the muscle, yet there?s no concern over possibly feeding glycogen to the fat cells because of an unnecessary surge of insulin. Additionally, only one carbohydrate meal is needed, whereas if you use simple carbohydrates and no fat in your post-workout shake, then you?ll likely need to eat a low-glycemic carbohydrate containing meal thereafter in order to offset the crashing effect the insulin surge had on your blood glucose levels.

i learn alot from you man. your hard work in the gym and your informational articles help me out alot.. i thank you for replying to my response..i will try the drop set on exercises within the 6-12 range for more overload..keep up the hardwork man your a big inspiration!

lth
12-21-2008, 04:46 PM
kurts methods=win! I've never leaned out this fast before and im maintaining the 'hard' look that one would have if they did consume alot of carbohydrates from his nutrition and training methods. Im doing everything he says to a T and have honestly never had these type of results this fast. Breaking pr's on a cut every other week is new to me.

mad86
12-21-2008, 05:02 PM
kurts methods=win! I've never leaned out this fast before and im maintaining the 'hard' look that one would have if they did consume alot of carbohydrates from his nutrition and training methods. Im doing everything he says to a T and have honestly never had these type of results this fast. Breaking pr's on a cut every other week is new to me.


true that man..im running a modified cha 2500 with carbs pre and post in the form of 1/2 cup of oats and i never cheat on my diet well because sludge is a cheat to me so damn good..anyway all my lifts have been going up and so much more energy now since my body switched to fat as its preferred fuel source. the dorian yates training is awesome ..i feel a much better pump and im out of the gym in 30 to 45 minimizing cortisol response from a long duration of training and it feels like i was working out for 2 or so hours ..that damn sore!!

Animal76
12-22-2008, 12:28 PM
Worked out in basement at home: lower back, biceps, triceps, abs, hill sprints

Animal76
12-22-2008, 03:50 PM
HS Shoulder Press
270x15>180x9>90x15

Lying Pull Downs (rear delts)
150x12>120x7>90x10>60x10

Seated Lateral D-Bell Raises
60'sx8>45'sx10>30'sx15>20'sx10

Reverse Pec Deck
175x11>145x6>115x8>85x10

Overhead D-Bell Press
90's x12>70's x7> 50's x5

Front D-bell Raises
60's x 6>45's x7>30'sx8>20'sx10

One Arm Lateral Cable Raises
60x12>50x10>40x8>30x10

Cable Upright Rows w/ Rope
160x10>120x10>90x10>60x10

FATHER FLEX
12-22-2008, 03:59 PM
kurts methods=win! I've never leaned out this fast before and im maintaining the 'hard' look that one would have if they did consume alot of carbohydrates from his nutrition and training methods. Im doing everything he says to a T and have honestly never had these type of results this fast. Breaking pr's on a cut every other week is new to me.

Kurt is definitely getting you in the shape it takes to get the job done. Uour are in a very ideal position, way ahead of the game IMO.

Animal76
12-22-2008, 04:58 PM
Max?


Me too :)

Hope alls well in Blacksburg.

lth
12-22-2008, 05:07 PM
kurt....i've got a bunch of venison and was gonna throw it into the mix....the breakdowns are virtually the same as chicken correct?

Animal76
12-22-2008, 05:37 PM
yeah, I substitute venison in for 96% lean beef. It's probably leaner than the 96/4 beef, yet maybe not quite as lean as chicken/turkey. Of course that all depends on the cut and what kind of chicken/turkey.


kurt....i've got a bunch of venison and was gonna throw it into the mix....the breakdowns are virtually the same as chicken correct?

lth
12-22-2008, 05:38 PM
ok....so maybe knock the fat serving down a hair for the direct fat sources? Its sirloin.

Animal76
12-23-2008, 11:01 AM
yeah, the ground venison I believe has around 3g of fat per 3-4 oz serving.


ok....so maybe knock the fat serving down a hair for the direct fat sources? Its sirloin.

Animal76
12-23-2008, 11:04 AM
Arms

Tricep Pushdown
120x16>90x11>60x12>40x14

Seated Alt D-Bell Curls
75'sx4>50'sx7>30'sx8

Skull Crushers (drop & rest/pauses)
110x16,4 >80x7,4 > 60x6,5

Hammer Cable Curls
200x9>150x5>100x6

Overhead Rope/Cable Ext (rest pauses)
150x20,6,4

2 arm high pulley cable curl
120esx6>90esx6>60esx8

FitIron
12-23-2008, 12:13 PM
Arms

Tricep Pushdown
120x16>90x11>60x12>40x14

Seated Alt D-Bell Curls
75'sx4>50'sx7>30'sx8

Skull Crushers (drop & rest/pauses)
110x16,4 >80x7,4 > 60x6,5

Hammer Cable Curls
200x9>150x5>100x6

Overhead Rope/Cable Ext (rest pauses)
150x20,6,4

2 arm high pulley cable curl
120esx6>90esx6>60esx8


Excellent arm work!

Visiting your journal is like visiting my own personal motivational thread....

Thanks for your work and contribution...

Scivation
12-24-2008, 05:28 AM
Kurt,

This young bodybuilder just called you out on film!!!


<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Lando33
12-24-2008, 07:03 AM
Kurt,

This young bodybuilder just called you out on film!!!


<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

This is the greatest!

Animal76
12-24-2008, 03:24 PM
I can't compete with that!


This is the greatest!

Animal76
12-24-2008, 03:27 PM
H-Squat
12 plates x 20 (PR)

BM Lying Leg Curl
205x6>145x7>100x7

HS Calf Raises
10plx7>8plx6>6plx7>4plx10

BB Pause Squats
315x10>225x8

Standing Calf Raises on squat machine
12plx8>10plx6>8plx8>6plx10

Modified Hack Squat on Squat Machine
6plx10>4plx10>2plx10

Seated Calf Raises
3plx15>2plx15>1plx15

Leg Ext (rest/pauses)
240x25,6,4

Calf Raises on Vertical Leg Press
7plx10,5,3

Animal76
12-25-2008, 07:44 AM
Chest & Back workout today...didn't write down my workout

lth
12-25-2008, 08:25 AM
merry christmas big man, wayda rip up the iron as always

thanks for the new split, lovin it.

LittleMan55
12-25-2008, 08:31 AM
Yep it's just like Tommy said and like your videos prove. You are a freak! I'm in from here on out.

Oh Merry Christmas!

AfriendofXtend
12-26-2008, 04:39 AM
Max?

Hi mate, I did a bit of lurking here, then decided to join up. Just back from declaring war on legs. Heres what I did.....

1. Leg Press supersetted with Sissy Squats (4 sets).

2. Walking Dumbbell Lunges supersetted with Leg Extension...(4 sets).

3. Pause Squats supersetted with Seated Toe-Press (4 sets).

4. Hack Squats (4 sets).

5. Standing Calf Raises performed on Hack Squat machine (3 sets).

Heres my current supplement arsenal:

Scivation Xtend
Scivation Whey
Primaforce Nitrocharge
Primaforce Beta-Alanine
ISS Pro-M3
O.N. Casein
Sci-Mx Creatine Monohydrate
N.O. Explode (Once per week, before main Quad workout)
MuscleTech's new MultiVit
USP LABS Anabolic Pump
Antioxidant
Glucosamine/Chondroitin
S.A.N. Fish Fats
Ester-C.

Possibly overdoing the supplements. Maybe not.....

Hi to everyone else. I'm new here and count myself lucky enough to be able to call Kurt a friend.

vgalvan18
12-28-2008, 10:17 PM
What do you think of giant sets every once and a while? Im prepping for a contest and thought it would be fun to do giant sets this entire week. What is your input?

Animal76
12-29-2008, 11:45 AM
I think giant sets are great, especially for legs.


What do you think of giant sets every once and a while? Im prepping for a contest and thought it would be fun to do giant sets this entire week. What is your input?

vgalvan18
12-30-2008, 09:08 AM
Thanks. Ill give them a try.

FitIron
12-30-2008, 09:19 AM
This is something I wrote for Strength & Science, which explains the one set to failure method (hopefully it answers some of the questions):

One Set to Failure Method
By: Kurt Weidner

In recent times much of Team Scivation has employed a method of training that has gained much attention and inquiry. The one set to failure method is most attributed to Dorian Yates and his unique style of training in an efficient manner that minimizes time spent in the gym, while optimizing overall work capacity and performance. I would like to explain how this method is properly executed, since it seems to be commonly misunderstood, as well as some of the benefits of this training style.
Many people question how one can get an adequate workout by only doing one working set per exercise. First, let me point out that with most exercises, you will need to perform multiple warm-ups sets to prepare your body for the onslaught of the all-out working set. When you do your working set, the goal is to maximize muscle fiber recruitment: this is accomplished by doing as much work as possible with your maximum working weight. At your highest weight, the more reps you can crank out, the more muscle fiber will need to be recruited to complete the task, which translates into greater muscle protein synthesis and growth. For this to happen, you need to get your muscles ready for the task without expending more energy than is necessary in the process of warming up. A slow progression of warm-up sets in the 5-10 rep range (completely avoiding failure) are done until you?re ready to perform your working set. When you do your working set for a given exercise, the idea is to equal the total output and work capacity in just one set that you usually attain in 4-5 working sets. All of your mental focus and physical energy devoted to an exercise goes into your effort for ONE SET. YOU ARE NOT ALLOWED TO BE TIRED UNTIL MUSCULAR FAILURE AT MULTIPLE LEVELS IS REACHED! You must do as many reps as humanly possible. When you hit failure, either decrease the weight and continue immediately or set the weight down, rest for 5-10 seconds, and then continue with the same weight. Continue decreasing the weight after reaching failure multiple times until you are using a weight that is 50% of your original working weight. Most do not understand the magnitude of intensity implied by this method until they actually attempt to implement it. If done correctly, this will be harder than anything else you?ve ever done in the gym before. If you don?t have a tolerance for pain, then don?t bother trying this method.
So why is this method effective? By doing just as much work (possibly more), yet reducing workout volume and overall time spent in the gym, you will likely avoid overtraining and elevated cortisol levels that lead to catabolism, especially during the calorie-restricted contest prep phase. By completely exerting yourself on one set, you eliminate the need to do another set. If you kill it and it?s dead, you don?t need to shoot it again?move on to the next victim. Those who are extremely competitive tend to get in the troubled mindset that ?more is better??not the case. You don?t always need to do more, but rather, you need to optimize everything you do! Do it right once and you don?t need to do it again. By doing more sets after the goal of failure has been reached, you are breaking down the muscle past the point that will contribute to greater muscle growth and you lengthen the recovery period. Additionally, excessively high volume training on a restricted calorie diet will over-deplete glycogen stores, making it hard to recover in between workouts and impairing performance the following days. Lastly, by limiting the total number of working sets performed, you reduce the trauma on tendons and ligaments. When you?ve been training for 15-20 years, your joints can?t handle the stress of 30-60 sets the way you could when you were younger. Avoiding joint injuries and tendonitis will contribute to longevity and long-term growth. Remember that growth as a natural bodybuilder is not a sprint: you don?t build a physique in a day or a week. Growth entails days and weeks of training over years and years, so you need to allow your body to sustain over the long haul.
I encourage advanced lifters and physique athletes to further investigate and consider implementing this method. There?s a reason the 7 time Mr. Olympia swore by this approach. The only thing it requires is an open mind.

Excellent info Kurt.

Would you mind providing an example of say biceps???

I think I get the jest of this, I just want to see want your approach would be.

THANKS!!!!

mad86
01-01-2009, 02:36 AM
look in his past workout what he did for his bicep exercises. i am following this program and getting great strength gains so far. my bicep day looks like this using dorian style training (this example is for barbell curl)

Barbell curl
WU 40x10
WU 80x10
WU 100x6
ONE SET TO FAILURE using drop set 135x8>105x8>85>12 there is some rest pauses in here just to hit maximum failure..you want to leave nothing left after this set so i include rest pauses.

Animal76
01-05-2009, 05:04 PM
I took a little hiatus from recording and posting my workouts. Needed a mental break. About a week and a half ago I was starting to feel like I was hitting a wall, tried to push through, but then ended up taking the last 3 days off in a row (something I haven't done in a while...usually once a year i'll take 3-4 consecutive days off). My body felt like a train wreck and not being able to perform optimally in the gym was f***ing with my head. After 3 days of much needed rest, i was back in the gym today and had a great workout. The days off paid off. I have altered my split and I am going to go with only 4 workout days a week (not including cardio...i do cardio pretty much every day unless I end up not having time).

Today's workout:

HS Shoulder Press
270x14>180x12>90x15

Pull-ups
17,10

Seated Lateral D-bell Raises
50'sx15>40'sx10>30'sx10

Seated Alt D-bell Curls
65'sx7>45'sx6>30'sx7

Reverse Pec Deck
175x6>145x6>115x10>85x10

Tricep Push Down
120x21>90x12>60x15>40x16

Lying Pull Downs
140x12>100x15>70x15

Cable Upright Rows
10,10,10

Hammer Cable Curls
5,5,5

Nautilus Lateral Raise
200x10>150x10>100x10

French Press
80x21

Seated HS Shrugs
360x8>270x10>180x15

Front D-Bell Raises
50's x10

Animal76
01-06-2009, 10:56 AM
Unilateral Leg Press
8plx8>6plx10>4plx20

CR on Leg Press
16plx5>12plx8>8plx20

BM Lying Leg Curl
175x10>130x6>85x6

Standing CR on Squat Machine
6plx6>10plx6>8plx6>6plx8

BB Pause Squats
315x10

Seated CR
3plx16>2plx16>1plx30

Leg Ext
240x25

FitIron
01-06-2009, 11:55 AM
We can all use a day or two to recoup and come back hard..

Good to see you back and journaling bro. I like reading about the wickedness....

tonutzda2@veriz
01-06-2009, 12:01 PM
good stuff bro!

RUBICON19
01-06-2009, 01:07 PM
Just took a week off myself. Best thing I could have done!

lth
01-06-2009, 01:18 PM
Kurt.....would this weekend be good to train or are you busy?

Animal76
01-06-2009, 06:57 PM
Unfortunately, no, because I will be out of town


Kurt.....would this weekend be good to train or are you busy?

lth
01-06-2009, 07:02 PM
Word....no worries, i'll just get ahold of you thursday then.

Slackadjuster
01-06-2009, 07:51 PM
When is your show this year? is it in may again?

Animal76
01-07-2009, 10:45 AM
i'm not promoting the show this year.


When is your show this year? is it in may again?

Animal76
01-08-2009, 03:58 AM
Here's what the last couple of days have looked like for me:

Tuesday:
5:10am 70g Scivation Whey, 76g blueberries, 2 tblspn flaxseed meal, 16g natty PB, fish oil, CLA, sesamin

25 min cardio

7:45am Frittata (4oz ground venison, 1 cup eggwhites, .25 cup oats, 35g guacamole), fish oil, CLA, Sesamin

9:50am 5oz turkey, 6oz sweet potato, 12 almonds

LEG WORKOUT

12:30pm 2 scoops Scivation Whey, 1 cup oats, 2 tblspn flaxseed meal

2pm 60z turley, 4oz broccoli, 14 almonds, fish oil, CLA, Sesamin

4:30pm 2 scoops whey, 2 tblspn flaxseed meal, 20g PB

5:35pm 6oz tenderloin, 4 oz broccoli, 14 almonds

8:50pm 2 scoops Casein, 1 tblspn PB

Wednesday
5am 65g Scivation Whey, 76g blueberries, 2 tblspn flaxseed meal, 16g natty PB, fish oil, CLA, sesamin


7am Frittata (4oz ground venison, 1 cup eggwhites, .25 cup oats, 35g guacamole), 6 almonds, fish oil, CLA, Sesamin

9am 6oz turkey, 4oz broccoli, 14 almonds, fish oil, CLA, Sesamin

11am: 2 scoops whey, 1/2 cup oats, 2 tblspn flaxseed meal, 6 almonds

2:20pm 2 Ezekiel wraps, 2 cans tuna, 2 tblspns hummus, fresh spinach, 1spoon PB, fish oil, CLA, Sesamin

30 min cardio

5:10pm 2 scoops Whey, 2 tblspn flaxseed meal, 1 tblspn PB

7:30pm Salad w/ Steak Tenderloin, 6oz sweet potato, almonds, .75 cupoats, .25 granola, 1 tblspn pb

9:25pm 2 scoops Casein

My weight this morning (Thursday) was 217 lbs at 5:30am

semper27
01-08-2009, 04:02 AM
Still implementing hill sprints in to your equation?

Animal76
01-08-2009, 04:20 AM
I haven't done them in a few weeks, but plan to start hitting them again soon. I was going to do them this weekend, but i'm going to be out of town. I just redesigned my split so that I can include them on a regular basis. My knees have been feeling like sh*t lately.


Still implementing hill sprints in to your equation?

Animal76
01-08-2009, 08:56 AM
HS Incline
360x12>270x6>180x7>90x16

D-Bell Flys on stability ball
90'sx7>70'sx5>50'sx7 (shoulders were extremely tight)

Cable Flys
100esx10>80esx8>60esx16

Decline HS
360x4>270x7>180x10>90x20

Tricep Pushdown with Rope
60x20>45x10>30x10

Close grip press on BM chest press
190x11>145x7>100x7

One Arm Reverse Tricep Cable ext
60x10>50x5>40x5

Dips
30

Overhead Cable Ext
20,15,15

FitIron
01-08-2009, 09:11 AM
Kurt,

After the years you've spent BB'ing, what is your opinion on the following.

Can new muscle growth be acheived while on a caloric deficit?
I am not talking about someone who is in deep prep, but is there a threshold where someone can take in around 2000 calories day or even lower ( someone weighing between 170-180lbs ) and still gain muscle??

This is also assuming their supplementation, diet, cardio and training are at optimal levels...

Thanks in advance...

lth
01-08-2009, 09:52 AM
Kurt,

After the years you've spent BB'ing, what is your opinion on the following.

Can new muscle growth be acheived while on a caloric deficit?
I am not talking about someone who is in deep prep, but is there a threshold where someone can take in around 2000 calories day or even lower ( someone weighing between 170-180lbs ) and still gain muscle??

This is also assuming their supplementation, diet, cardio and training are at optimal levels...

Thanks in advance...

awsome question....i was told buy a professor at the university that it is possible because growth and fat loss occur in two seperate metabolic pathways or something of the nature. Id like to hear kurts take too on this.

FitIron
01-08-2009, 10:18 AM
awsome question....i was told buy a professor at the university that it is possible because growth and fat loss occur in two seperate metabolic pathways or something of the nature. Id like to hear kurts take too on this.

I've always wanted to know what someone of Kurts exeperience thinks about that.

I've read an abstract that said sort of the same thing. However, I am not always a fan of going by exactly what science says, because there is so much that can be left to interpretation.

There is also a lot of research that does not include real world environments.

IMO there is a difference between what goes on the gym, and what happens in a controlled lab experiment...

lth
01-08-2009, 10:27 AM
^^^agree 100%....i was just throwing that in there because it was pertaining to the question, theres been alot of things science has came up with that either contradicts another thing closely related to it or is complete bs from most peoples personal experiences. Not all of it of course, it is the closest thing we have to figuring out these crazy bodies of ours but i do agree nothing is ever set in stone.

FitIron
01-08-2009, 10:31 AM
^^^agree 100%....i was just throwing that in there because it was pertaining to the question.

Oh, absolutely understand....I think it is very relevant..

Animal76
01-08-2009, 12:09 PM
this is correct. if you think about it protein synthesis is maximized at the conclusion of your workout which is why we place so much emphasis on workout nutrition and nutrient timing. The stimulation of muscle fiber combined with the right anabolic environment (availability of key macros and aminos) allows for new muscle to grow during any post-workout period rergardless of what happens the rest of the day. The key is preventing and minimizing muscle loss during the rest of the 24 hr period when you are in a caloric deficit. If energy expenditure is prioritized to the workout and you give the body what it needs when it needs it then you can benefit from muscle growth while still allowing fat oxidation to occur because you are controlling insulin through the day and maintaining a caloric deficit. The problem most people encounter is that there are periods of time when caloric expenditure far exceeds intake creating an overly catabolic environment, which over compensates for the muscle growth experienced during the post-workout period. Realize that muscle is constantly being broken down while muscle is also being synthesized, so it is the net result we are concerned with. The trick is to provide enough of the right calories at the right times to allow for strong workouts and growth, but not an excess that detracts from fat loss, while also establising enough of a caloric deficit to slowly burn fat, yet not to much of a caloric deficit that would force the body to feed off it's own muscle.


awsome question....i was told buy a professor at the university that it is possible because growth and fat loss occur in two seperate metabolic pathways or something of the nature. Id like to hear kurts take too on this.

Animal76
01-08-2009, 12:36 PM
I should also add that the possibility of net muscle growth in-season is far better for those who stay leaner in the off-season and follow a protocal that is similar to their contest prep. This is where the idea of BULKING with excessive carbohydrate consumption fails! First off, the insulin resistance and extra bodyfat that result from eating twice as many carbohydrates (or more) in the off-season then requires one to take more drastic measures to get rid of all the bodyfat they put on WHILE BULKING. This means the transition from off-season to contest prep is more of a shock on the body. Additionally, more drastic caloric deficits are required, which means that the chance of muscle loss is even greater. Lastly, an extended period of time during which calories must be kept VERY LOW to get rid of all the fat from BULKING, means a slower metabolism (along with low test levels, reduced sex drive, low energy, lack of strength, etc) and even more of a negative rebound when one returns to off-season.

lth
01-08-2009, 01:53 PM
Damn...thats exactly what I had thought as well, just not as complex as that. So many things change physiologically when people go overboard in the offseason (and not in a good way lol). Where as if they had kept more strict in their nutrition protocol, they could've made much better gains on half the calories while staying leaner from not totally f*cking thyroid output/metabolism. As you referred to, the leaner you are, the more lbm your body is inclined to add...the fatter you are, the more its inclined to add extra adipose tissue. Do I have this right or am i getting it twisted a bit?

Also kurt, what do you think about people saying (one of berardi's theories here) that you can eat an assload during the offseason and not keep such a clean diet if workout intensity and volume are kept at a high rate?

FitIron
01-08-2009, 02:06 PM
this is correct. if you think about it protein synthesis is maximized at the conclusion of your workout which is why we place so much emphasis on workout nutrition and nutrient timing. The stimulation of muscle fiber combined with the right anabolic environment (availability of key macros and aminos) allows for new muscle to grow during any post-workout period rergardless of what happens the rest of the day. The key is preventing and minimizing muscle loss during the rest of the 24 hr period when you are in a caloric deficit. If energy expenditure is prioritized to the workout and you give the body what it needs when it needs it then you can benefit from muscle growth while still allowing fat oxidation to occur because you are controlling insulin through the day and maintaining a caloric deficit. The problem most people encounter is that there are periods of time when caloric expenditure far exceeds intake creating an overly catabolic environment, which over compensates for the muscle growth experienced during the post-workout period. Realize that muscle is constantly being broken down while muscle is also being synthesized, so it is the net result we are concerned with. The trick is to provide enough of the right calories at the right times to allow for strong workouts and growth, but not an excess that detracts from fat loss, while also establising enough of a caloric deficit to slowly burn fat, yet not to much of a caloric deficit that would force the body to feed off it's own muscle.


I should also add that the possibility of net muscle growth in-season is far better for those who stay leaner in the off-season and follow a protocal that is similar to their contest prep. This is where the idea of BULKING with excessive carbohydrate consumption fails! First off, the insulin resistance and extra bodyfat that result from eating twice as many carbohydrates (or more) in the off-season then requires one to take more drastic measures to get rid of all the bodyfat they put on WHILE BULKING. This means the transition from off-season to contest prep is more of a shock on the body. Additionally, more drastic caloric deficits are required, which means that the chance of muscle loss is even greater. Lastly, an extended period of time during which calories must be kept VERY LOW to get rid of all the fat from BULKING, means a slower metabolism (along with low test levels, reduced sex drive, low energy, lack of strength, etc) and even more of a negative rebound when one returns to off-season.


Damn...thats exactly what I had thought as well, just not as complex as that. So many things change physiologically when people go overboard in the offseason (and not in a good way lol). Where as if they had kept more strict in their nutrition protocol, they could've made much better gains on half the calories while staying leaner from not totally f*cking thyroid output/metabolism. As you referred to, the leaner you are, the more lbm your body is inclined to add...the fatter you are, the more its inclined to add extra adipose tissue. Do I have this right or am i getting it twisted a bit?

Also kurt, what do you think about people saying (one of berardi's theories here) that you can eat an assload during the offseason and not keep such a clean diet if workout intensity and volume are kept at a high rate?

I am with you here Ith. It just did not make sense to me that muscle cannot be built when it is being worked as hard as we work it.

Kurt, thank you VERY much for taking the time to break that down and explain it. Damn, I learn a ton everytime I come here....

FitIron
01-08-2009, 02:17 PM
awsome question....i was told buy a professor at the university that it is possible because growth and fat loss occur in two seperate metabolic pathways or something of the nature. Id like to hear kurts take too on this.

holy hell Ith...my apologies man. I miss read your statement. I thought it said your professor mentioned it being IMPOSSIBLE....

that is why I threw up the crap about the science saying that it could not be done....:D..

sorry bro!

lth
01-08-2009, 02:21 PM
oh lol....no its cool bro. I should have worded that a little better.

I just get tired of people saying it can't happen because nobody knows the body well enough to make a blanket statement like that. Of course as you pointed too, deep prep is hella different. I've had experiences...such as now working under kurt that my measurements have gone up slightly on a cut. Good topic here.

FitIron
01-08-2009, 02:26 PM
oh lol....no its cool bro. I should have worded that a little better.

I just get tired of people saying it can't happen because nobody knows the body well enough to make a blanket statement like that. Of course as you pointed too, deep prep is hella different. I've had experiences...such as now working under kurt that my measurements have gone up slightly on a cut. Good topic here.

I am in total aggreement with you about the blanket statement issue, that's bullsh*t. I had to cut really hard my last prep cuz I was behind yet I felt like I still gained muscle...

You working with Kurt?

lth
01-08-2009, 02:30 PM
Yeah bro, his methods are the sh*t. Lil adjustment for me coming off of a bulk of 600g cho (which i'll never do again) but im glad, seems like my gains and energy levels have been better on far less food working with him. I used to believe in the cals in vs. cals out...any ole' macro source will do theory but thats just not the case....maybe if someone had the metabolism the speed of light but even then thats not optimal for performance and growth imo.

Animal76
01-09-2009, 11:55 AM
I don't agree that you can just eat whatever you want just because your workout intensity is high or you have a fast metabolism. In fact I just wrote something related to that, which I plan on posting in the strength & Science Section (see below). I believe food quality is extremely important regardless of your goals if you want to optimize growth and performance. Garbage in, garbage out:

The Importance of Whole Foods

Let me take a minute to dispel a common myth. Just because you?re a hard-gainer with a racing metabolism does not mean you can justify eating any kind of food you want. Quality of food is of the greatest importance, regardless of whether you?re the off-season bodybuilder with a fast metabolism working on adding muscle or you?re someone trying to drop excess bodyfat. Countless number of times I?ve been told by young males with aspirations of attaining lean muscular physiques, that they ?cannot put on size no matter what they do?. After a cursory look through their diets, however, it becomes quickly evident that there is an over reliance on nutritionally bankrupt, processed garbage. Eating pancakes, pizza, hotpockets, boxed cereal etc. is not going to provide you with the adequate nutrients you need to grow. It?s more likely to fill your stomach, block assimilation of nutrients and prevent you from getting more calories from nutritionally sound whole foods. Putting on muscle requires more than just hard work in the gym and protein powder. It requires discipline, structure, planning and sacrifice. The reason most people do not possess the physiques they desire is because they do not have the discipline to plan out 6-8 nutritionally balanced meals every day, day in and day out. It?s much more convenient to get fast food or eat something prepackaged. It?s a choice we all make. But please don?t tell me that every calorie is equal. The fundamental fallacy with most diet programs is that they focus on calories while ignoring quality of food and nutrient timing.
If you had an expensive, high performance sports car, would you put low octane fuel in it? Most would hopefully answer no. Well, then why would you treat your body any differently, especially if your goal is to optimize performance and/or the appearance of your physique. Furthermore, by selecting better quality sources of protein, carbohydrates and fats you will naturally self regulate portion control. When was the last time you saw someone bingeing on chicken, oats and broccoli? Do you know many people who have gotten fat as a result of over consumption of good whole foods? Excess bodyfat is highly attributed to consumption of processed foods (and the addictive habit of overconsumption of such). There are a few reasons for this. First of all, processed foods lack nutritional balance and uses inferior sources of each macronutrient. Second, processed foods tend to be more addictive in nature. You may have good intention to only eat a small amount, but the outcome is usually different. Third, consumption of processed food is part of a lazy, short-cut approach. The type of people who think it?s acceptable will likely cut corners in other places as well, because they lack discipline.

The bottom line is that before you even consider how many calories you should be taking in or what your macronutrient balance should be, you need to focus on whole foods as the source.


Damn...thats exactly what I had thought as well, just not as complex as that. So many things change physiologically when people go overboard in the offseason (and not in a good way lol). Where as if they had kept more strict in their nutrition protocol, they could've made much better gains on half the calories while staying leaner from not totally f*cking thyroid output/metabolism. As you referred to, the leaner you are, the more lbm your body is inclined to add...the fatter you are, the more its inclined to add extra adipose tissue. Do I have this right or am i getting it twisted a bit?

Also kurt, what do you think about people saying (one of berardi's theories here) that you can eat an assload during the offseason and not keep such a clean diet if workout intensity and volume are kept at a high rate?

Animal76
01-09-2009, 11:58 AM
Hit back this morning at 6am and had a great workout:

Wide Grip Lat Pull Downs
280x20>220x7>160x10

HS SLDL
8plx15>6plx6>4plx16

One Arm D-Bell Rows
170x16

HS Hi Row
360x6>270x10>180x12

Stiff Arm Lat Pulls
100x12>75x6>50x6

BB Shrugs (pauses)
405x10>315x10>225x10

BB Rows
225x12>135x12

FitIron
01-09-2009, 12:01 PM
I don't agree that you can just eat whatever you want just because your workout intensity is high or you have a fast metabolism. In fact I just wrote something about that, which I plan I posting in the strength & Science Section (see below). I believe food quality is extremely important regardless of your goals:

The Importance of Whole Foods

Let me take a minute to dispel a common myth. Just because you?re a hard-gainer with a racing metabolism does not mean you can justify eating any kind of food you want. Quality of food is of the greatest importance, regardless of whether you?re the off-season bodybuilder with a fast metabolism working on adding muscle or you?re someone trying to drop excess bodyfat. Countless number of times I?ve been told by young males with aspirations of attaining lean muscular physiques, that they ?cannot put on size no matter what they do?. After a cursory look through their diets, however, it becomes quickly evident that there is an over reliance on nutritionally bankrupt, processed garbage. Eating pancakes, pizza, hotpockets, boxed cereal etc. is not going to provide you with the adequate nutrients you need to grow. It?s more likely to fill your stomach, block assimilation of nutrients and prevent you from getting more calories from nutritionally sound whole foods. Putting on muscle requires more than just hard work in the gym and protein powder. It requires discipline, structure, planning and sacrifice. The reason most people do not possess the physiques they desire is because they do not have the discipline to plan out 6-8 nutritionally balanced meals every day, day in and day out. It?s much more convenient to get fast food or eat something prepackaged. It?s a choice we all make. But please don?t tell me that every calorie is equal. The fundamental fallacy with most diet programs is that they focus on calories while ignoring quality of food and nutrient timing.
If you had an expensive, high performance sports car, would you put low octane fuel in it? Most would hopefully answer no. Well, then why would you treat your body any differently, especially if your goal is to optimize performance and/or the appearance of your physique. Furthermore, by selecting better quality sources of protein, carbohydrates and fats you will naturally self regulate portion control. When was the last time you saw someone bingeing on chicken, oats and broccoli? Do you know many people who have gotten fat as a result of over consumption of good whole foods? Excess bodyfat is highly attributed to consumption of processed foods (and the addictive habit of overconsumption of such). There are a few reasons for this. First of all, processed foods lack nutritional balance and use inferior sources of each macronutrient. Second, processed foods tend to be more addictive in nature. You may have good intention to only eat a small amount, but the outcome is usually different. Third, consumption of processed food is part of a lazy, short-cut approach. The type of people who think it?s acceptable will likely cut corners in other places as well, because they lack discipline.

The bottom line is that before you even consider how many calories you should be taking in or what your macronutrient balance should be, you need to focus on whole foods as the source.

Damn, this is like coming to class.

AWesome read Kurt.

lth
01-09-2009, 12:56 PM
good stuff kurt.....great read.

Slackadjuster
01-10-2009, 12:04 PM
You need to start a thread called Professor Animal.

This gives me hope. (about gaining muscle while cutting) It seems that I always lose weight (not fat) slower than I think I should. I was always wondering if I was putting on muscle. Probably so. I had been eating like crap and missing workouts. Then, Diet is CLEAN and strict, plus I'm not missing workouts. So, no worries then!

Fire8085
01-11-2009, 03:53 AM
Solid post on the workout nutrition.

I've been reading all over the place and trying to find conflicting viewpoints to be critical and come to my own conclusion.

However, I started noticing my body taking on a different body composition when I started timing my nutrients and changing some of my food sources and macros. I kept my general activity level the same, same sleep levels, same workout intensity and pretty much don't think anything else changed.

So maybe some studies show that "a calorie in is a calorie out" but just like you, I don't believe it.

Oh another question, were you a natural ecto, meso or endo?

Animal76
01-12-2009, 08:39 AM
I'm naturally an ectomorph


Solid post on the workout nutrition.

I've been reading all over the place and trying to find conflicting viewpoints to be critical and come to my own conclusion.

However, I started noticing my body taking on a different body composition when I started timing my nutrients and changing some of my food sources and macros. I kept my general activity level the same, same sleep levels, same workout intensity and pretty much don't think anything else changed.

So maybe some studies show that "a calorie in is a calorie out" but just like you, I don't believe it.

Oh another question, were you a natural ecto, meso or endo?

Animal76
01-12-2009, 08:42 AM
Overhead D-Bell Press
100's x 13>75'sx5>50'sx6

Nautilus Lateral Raise
200x12>150x10>100x10

Reverse Cable Flys
100esx16>70esx12

Underhand Pull-ups
11 (shoulder was giving me trouble)

EZ Bar Curls
110x12>90x5>70x5

HS Shoulder Press
270x7>180x7>90x16

Tricep Pushdown
120x10>90x10>60x10

Cable Upright Rows w/ rope
10,10,10

Hammer D-bell Curls
50'sx8>35'x8

Decline Skull Crushers
90x15,5

Animal76
01-12-2009, 08:44 AM
I'm excited to get my hands on this stuff!

http://www.scivation.com/essentialfa.htm

http://forum.bodybuilding.com/showthread.php?t=113336331

muscleandgains
01-12-2009, 09:32 AM
kurt how do you feel about blue berries or grapefruit post workout?
also, do you consume fat pre and post? i know some ppl like to take in more carbs and very little fat pre and post.

Animal76
01-12-2009, 12:28 PM
depends on the individual. I like to use a more substantial carb like oat post-workout, but i'm pretty ectomorphic. For many it would be fine. I eat blueberries and grapefruit in the first 2 meals of the day.
I do include fat pre and post (which I didn't use to do). You can read about my theory on inclusion of fat here:
http://www.strengthandscience.com/wordpress/?p=33


kurt how do you feel about blue berries or grapefruit post workout?
also, do you consume fat pre and post? i know some ppl like to take in more carbs and very little fat pre and post.

Animal76
01-12-2009, 12:30 PM
Check it out, this is a f***ing deal if i've ever seen one:

http://www.scivation.com/store/index.php?main_page=product_info&products_id=59&zenid=be6c1167e01d4129356fa08ef3545f42

lth
01-12-2009, 12:43 PM
I'm naturally an ectomorph

^^Never a reason for another hardgainer to bitch again after seeing this, thats amazing kurt. Were you always a serious hardgainer or just so so?

Animal76
01-12-2009, 12:47 PM
I struggled quite a bit to put on size. I naturally have a thin, linear physique. Even now, I can lose weight very easily if I miss a meal or my activity level is too high.

^^Never a reason for another hardgainer to bitch again after seeing this, thats amazing kurt. Were you always a serious hardgainer or just so so?

mad86
01-12-2009, 05:08 PM
Check it out, this is a f***ing deal if i've ever seen one:

http://www.scivation.com/store/index.php?main_page=product_info&products_id=59&zenid=be6c1167e01d4129356fa08ef3545f42

i picked this bad*** deal up at the seminar in St. Louis .. its too bad they limited us to just one per person :(

Lando33
01-15-2009, 07:27 AM
Like father like daughter

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/MKKBiPwIa-w&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/MKKBiPwIa-w&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Animal76
01-15-2009, 08:34 AM
I feel pretty owned after watching both of those videos


Like father like daughter

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qbt19ZJfQIo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/MKKBiPwIa-w&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/MKKBiPwIa-w&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Animal76
01-15-2009, 08:36 AM
Squat Machine
12pl x10>8plx10>6plx10

Leg Press
14plx8>10plx10>6plx15

Standing CR
12plx6>10plx6>8plx7>6plx10

Seated Leg Curl
295x8,5 (rest pause)

Leg Ext
240x20

Seated CR
3plx16>2plx16>1plx30