Animal's Training Log + Training Videos (Kurt Weidner)

[Animal76]

New to the board, see the following post as a reference:

http://forum.bodybuilding.com/showthread.php?t=3814831

Starting today I will log all workouts in here and include workout video links when possible. To get this started i'll post existing video links (some old some recent)

Old Training Videos:
deadlifts
http://video.google.com/videoplay?docid=1907664020407183001

Dumbell curls
http://video.google.com/videoplay?docid=-4149435439103729194

skull crushers
http://video.google.com/videoplay?docid=94717143845804399

barbell curls
http://video.google.com/videoplay?docid=-2863966794941742859

H-Squat
http://video.google.com/videoplay?docid=81734562543978851

Recent Videos:
Machine Squats
http://video.google.com/videoplay?docid=8571845848100081519

http://video.google.com/videoplay?docid=-5921444811701392493

http://video.google.com/videoplay?docid=-493596532160211471

Walking Lunges
http://video.google.com/videoplay?docid=-1127820799605639936

Incline D-Bell Flys
http://video.google.com/videoplay?docid=4194643077089133398

http://video.google.com/videoplay?docid=-323087609390593055

http://video.google.com/videoplay?docid=-2347589495958366481

I hope to have some new training videos today from my leg workout!

[Animal76]

Good Leg Workout today-Set a couple of PR's on Hack Squats and I will have videos up soon

Leg Workout-Wednesday July 25th
Front Squats on Machine
4 sets as a warm-up exercise (groin was hurting so I didn?t really do any good working sets)

Bodymaster Lying Leg Curls
160x12, 175x10, 190x6, 175x7, drop set: 160x9>130x5>100x5 (5 sets)
Superset w/
Calf Raises on Bodymaster Leg Press
400x11, 10, 10, 10, 8 (5 sets)
Hack Squats
3 plates each side x 10 reps, 4 plates each side x 10 reps, 5 plates each side x 16 reps (PR), 6 plates each side x 6 reps (PR), drop set: 4pes x 10>3pes x 6 >2pes x 4
Superset w/
Seated Calf Raises
2 plates x 30 reps, 3 plates x 15 reps, 3.5 plates x 12, 4 plates x 10
Drop set: 4 plates x 10>3plates x 10> 2 plates x 10 > 1 plate x 10
Seated Leg Curls
295x7, 295x6, 250x10, 220x12
Superset w/
Hammer Strength Horizontal Calf Raises
3 pes x 10, 10, 10, 10 (4 sets)
Hammer Strength Iso-lateral Leg Extension
45esx x 10, 55es x 8, 55es x 8, 45 x 10

[Animal76]

I set a PR on Hack Squats yesterday

5 plates on each side for 16 reps, here's the video

http://s183.photobucket.com/albums/x240/kweidner/?action=view&current=4c14ffd7.flv

the next set I did 6 plates on each side for 6 reps:

http://video.google.com/videoplay?docid=-4814451177883607960

[Animal76]

Good Workout today, I will post videos as soon as they are uploaded!

Hammer Strength Shoulder Press
2 warm-ups sets
3 plates each side x 15 reps (PR), 3 plates + 25's each side x 5 reps,
3 pes x 10 reps, 3 pes x 8, 2 pes x 24

Seated Lateral Dumbell Raises
40's x 15, 45's x 15, 50's x 8, 45's x 10
drop set: 45's x 10>35's x 8>25's x 10

Barbell Upright Rows
135 x 15, 155 x 6, 135 x 8

Weighted Dips
100 lbs x 16, 100 lbs x 10, 100 lbs x 10, bodyweight x 35 reps

Tricep Press (Back against pad-perfect form, absolutely no cheating)
120 x 10, 120 x 10, 120 x 10
drop set: 100 x 12 > 80 x 10 > 60 x 10

Front Dumbell Raises
35's x 10, 10, 10

[Gettinpumped]

strong workouts man.

[quest-x]

amazing lifts!! very inspiring

[whwssor1005]

Outstanding...subbed!

[Animal76]

Here are some videos from yesterday's Shoulder/Tricep Workout

Hammer Strength Shoulder Press 3 plates each side x 15 reps
http://s183.photobucket.com/albums/x240/kweidner/?action=view&current=4a972e7a.flv

Seated Lateral Dumbell Raises 45's x 15 reps
http://s183.photobucket.com/albums/x240/kweidner/?action=view&current=fd319f22.flv

Seated Lateral Dumbell Raises, Drop Set (45's, 35's, 25's)
http://s183.photobucket.com/albums/x240/kweidner/?action=view&current=c5e9c9e4.flv

Barbell Upright Rows 135 x 15
http://s183.photobucket.com/albums/x240/kweidner/?action=view&current=40f78ad9.flv

Weighted Dips w/ 100 lbs plate
http://s183.photobucket.com/albums/x240/kweidner/?action=view&current=4251975a.flv

[Animal76]

This week was a little bit of a recovery week, so the volume has been reduced some. Still a good workout and I set new PR's on stiff leg deadlift

Hammer Strength Stiff Leg Deadlift
1 plate each side x 10, 2 pes x 10, 3 pes x 10, 4, pes x 10, 5 pes x 12, 6 pes x 6, 7 pes x 5, 7 pes x 5, 6 pes x 10, 5 pes x 6

Wide grip Pull down
240 x 10, 260 x 5, 240 x 10, 240 x 10

Close grip pull downs
220x9, 220x8, 220x8, 220x8

Bent Over Lateral Dumbell Raises
30's x 15, 35's x 15, 35's x 15, 35's x 10

Hammer Strength One Arm Seated Row
3 pes x 15, 15, 15

[Animal76]

Shoulders/Calves

Overhead Dumbell Press
100's x 14 reps, 110's x 6 + negative, 100's x 6, 85's x 10

Reverse Standing Calf Raises
2 pes x 15, 3 pes x 10, 4 pes x 5, 3 pes x 8, 2 pes x 10

One Arm Lateral Cable Raises
50x15, 60x10, 60x8, drop set: 60x8>50x6>40x6>30x6

Hammer Strength Horizontal Calf Raise
3pes x 20, 4pes x 10, 4 pes x 10, 4 pes x 10,
drop set: 4pes x 10>3pes x 8>2pes x 8

Upright Rows on Smith Machine
45es x 8, 8, 8, 8

Upside Down Donkey Calf Raises on Smith Machine
3 pes x 20, 4 pes x 10, 4 pes x 10, 3 pes x 20

Front Dumbell Raises
35's x 8, 8, 8 ,8

Seated Calf Raises
3 plates x 20, 4 plates x 8, 4 plates x 8
drop set: 3 plates x 15>2 plates x 15>1 plate x 15

[Animal76]

Overhead Dumbell Press
100's x 14 reps:

http://www.youtube.com/watch?v=3OtfSama3Ks

[Animal76]

Overhead Dumbell Press
110's x 7 reps + 1 negative

http://www.youtube.com/watch?v=6_PV9jGUwdk

Don't ask me what the guy to the right is trying to do. I only asked the guy behind me to spot and then his friend ran over and seemed to want to help.

[Animal76]

Today's workout was short and sweet. I kept the volume down (I usually do a lot more exercises and sets) because my tendonitus in my right elbow is flaring up again and my overall recovery hasn't been as good the last week.

Tricep Press w/ Backpad
120x18, 130x8, 130x6, 120x12
drop set: 120x10>100x5>80x5>60x8

21's w/ EZ curl bar
set 1: 25 each side
set 2: 45es
set 3: 50es (failed)
set 4: 35es

French Press
35es x 20
45es x 11
45es x 8
45es x 8

Seated Alternate Dumbell Curls
55's x 8
55's x 8
55's x 8
drop set: 45's x 10>35's x 5, 25's x 5

[Animal76]

21's (biceps)

http://www.youtube.com/watch?v=C07WgWSY4LI

[Animal76]

French Press

http://www.youtube.com/watch?v=VWFEpSW1k40

[Animal76]

Good Strong Workout today
Kept it simple

Machine Squats
pes=plates each side
1pes x 10, 2pes x 10, 3pes x 10, 4 pes x 10, 5pes x 10, 6pes x 10, 7pes x 6
8pes x 4, 4pes x 20

Hammer Strength Lying Leg Curls
70 es x 15, 90es x 10, 90es x 8, 90es x 8

Leg Extension
5 second pause at top and then 5 second descent on each of the first three sets
330 x 6
380 x 5
410 x 4

drop set (regular reps)
240 x 14, >150X 8 >80 x 9

Abductor
150x10, 170x10, 170x10
Adductor
170x20, 200x15, 220x15

[Animal76]

Videos from today's workout:

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

http://www.youtube.com/watch?v=54hf2mVTfdY

http://www.youtube.com/watch?v=fz1QLayJdzM

http://www.youtube.com/watch?v=VOZiD49xc6k

http://www.youtube.com/watch?v=2ISqhOmMen8

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

[quest-x]

Those extensions looked killer! Just looking at your expression made me feel the burn LOL

Great workout partner btw

[Animal76]

Thanks, yeah my quads were pretty fried after those. My sister is my workout partner. She's awesome! She likes going heavy and doesn't mind getting a little crazy!


Those extensions looked killer! Just looking at your expression made me feel the burn LOL

Great workout partner btw

[Animal76]

Hammer Strength Incline Chest Press
1pes x 10, 2 pes x 10, 3 pes x 10, 4 pes x 13, 5 pes x 4, 4 pes x8
3pes x 15 drop set: 3pes x 13>2pes x 6>1pes x 10

Standing Calf Raises on smith machine
2pes x 15, 3pes x 10, 3 pes x 10, 3pes x 8, 2 pes x 15

Cable Flys
90es x 20, 110es x 8, 90es x 13, 90es x 12, 80es x 16

Calf Raises on Leg Press
4pes x 22, 6pes x 8, 6 pes x 7, 5 pes x 10, 5 pes x 10, 4 pes x 15, 3pes x 25, 2 pes x 30

Bodymaster Chest Press
300x10, 300x6, 300x5, 250x10

Seated Calf Raises
3 plates x 20, 4 plates x 10, 4 plates x 8, 3 plates x 20

Dips
35, 25, 25

Push-Ups
35, 35

[Animal76]

Performed a back workout on Saturday but did not write down anything in my journal so I have nothing to log online

[Animal76]

Shoulders/Calves

Hammer Strength Shoulder Press
1pes x 15, 2 pes x 10, 3 pes x 13, 3 pes x 10, 3 pes x 9, 3 pes x9, 2 pes x 24

Hammer Strength Horizontal Calf Raise
2pes x15, 3pes x 15, 4pes x13, 5 pes x8, 5 pes x6, 4pes x 14
drop set: 4pes x10>3pes x 8>2pesx10

Seated Lateral Dumbell Raises
35's x 30, 25, 25, 20, 20 (5 sets)

Standing Calf Raises
4pes x 15, 5 pes x 10, 5 pes x 8, 4 pes x 12, 4pes x 10

One Arm Dumbell Upright Rows
55's x 7, 8, 8 (3 sets)

Seated Calf Raises
3 plates x 15, 4 plates x 11, 4 plates x 8, 3 plates x 21
3 plates x 15, 2 plates x 30

Reverse Cable FLys (rear delts)
110es x 13, 120es x 8, 110es x 9, 100es x 11

[Animal76]

Tricep Rope Press
50x20, 65x20, 80x12, 90x9, 95x6, 75x12, 75x12, 75x10
drop set: 75x15>55x10>40x10

Lying Cable Curls
100x10, 120x6, 110x7, 100x8

French Press
45 lbs each side (EZ curl bar)x10, 12, 10, 8

Bodymaster Preacher Curl machine
115 x 12, 130 x 10, 145x7, 145x6

One Arm Reverse Cable Ext.
70x12, 70x10, 70x10

Dumbell Concentration Curl
35x12, 40x7, 35x8

[Animal76]

Hammer Strength H-Squat
1pes x 20, 2pes x 20, 3pes x 20, 4pes x 20, 5pes x20, 6pes x 7

Bodymaster Seated Leg Curl
295x12, 305x8, 305x6, 295x9

Smith Machine Split Squats
45es x 20, 20, 20

Hammer Strength Leg Extension
45es x 12, 55es x 10, 65es x8, 75es x 6

Bodymaster Lying Leg Curl
175x5, 160x7, 145 x7

Stairs w/ 20 lb weighted vest
3 sets

Hyperextension w/ 20 lb weighted vest
3 sets x15 reps

Abductor
160x15, 170x10, 190x10
Adductor
190x15, 200x15, 210x15

[Animal76]

Chest/Back/Cavles

Combined my last 2 workout of the week into one day so I could rest for 3 days (friday, saturday and sunday)

Incline Barbell Press
225x17, 275x5, 225x10, 225x9

Wide Grip Lat Pull Downs
220x10, 260x15, 300x9, 280x12, 280x10, 260x10

Calf Raises on Leg press
3pesx20, 5pesx15, 6pesx11, 7pesx6, 6pesx8, 5pesx10

Incline Dumbell Flys
75's x15, 85's x11, 85's x 8, 65's 15

Seated Cable Rows
280 x 15, 335x6, 290x10, 290x8, 250x12

Standing Calf Raises on Smith Machine
2pes x 15, 3pes x8, 3pes x 8, 2pes x 12, 2pes x10

Push-ups
50, 30

Hammer Strength Stiff Leg Deadlifts
2 pes x15, 15

[Animal76]

Shoulders/Calves

Hammer Strength Shoulder Press
1pes x15, 2pes x 10, 3pes x 11, 3pes x 9, 3pes x 8, 3pes x 7, 2pes x 22

Hammer Strength Horizontal Calf Raise
2pes x 15, 3pes x 15, 4pes x 15, 5pes x 8, 5pes x 7, 5pes x 7, 4pesx12

Seated Lateral Dumbell Raises
40's x 15, 45's x 10, 45's x 10, 45's x 8, 40's x 15

Standing Calf Raises on smith machine
2pes x 15, 3pes x 8, 3pes x8, 3pes x 8, 2pes x 15

Reverse Cable Flys (rear delts)
100es x 20, 110es x 15, 120es x 8, 110es x 10

Calf Raises onleg press
4pes x 12, 5pes x 10, 6pes x 7, 6pes x 6

Cable Upright Rows (wide grip)
100x15, 130x15, 160x10, 160x10

Seated Calf Raises
3plates x 20, 4 plates x 10, 4 plates x 8, 3 plates x 20

Front D-bell Raises
30's x 20, 15, 15

[gountilfailure0]

nice workouts definately a fan of the lying cable curls

[Animal76]

Triceps/Biceps

Tricep Press w/ Rope
50x30, 65x20, 80x12, 90x10, 85x10, 80x12, 75x10, 60x25

Seated Alternate Dumbell Curls
45's x 15, 60's x 9, 70's x 6, 60's x 4, 45's x 8

Decline Skull Crushers
45 lbs each side (EZ curl bar) x 12, 10, 7, 6,

Barbell Curls
115 x 12, 135 x 11, 135 x 5 + negative, 95x12

One arm reverse cable extension
70x15, 90x7, 80x10, 70x10

Underhand pull-ups
8, 7

Bodymaster Preacher Curl
3 sets x 10, 8, 7

[carpet1456]

Nice journal bro! keep it up

[MISSINGLINK]

Nice journal

[Animal76]

Smith Machine Box Squats
1pes x 15, 2 pes x 15, 3pes x 20, 4pes x 15, 5pes x 5
3pes x 9 (5 second slow descent on each rep)

videos:
http://www.youtube.com/watch?v=U0v1wE2D4To

http://www.youtube.com/watch?v=MUWb-s4HwtE

Bodymaster Lying Leg Curls
175x10, 190x5, 160x8, 160x7

Leg Extension
240x15, 12, 11, 10

Barbell Walking Lunges
135, 185, 225

Abductor
170x12, 190x10, 190x8
Adductor
210x20, 250x12, 250x10

Stairs Sprints w/ 40 lb weighted vest
3 sets x 5 times up and down x 20 steps

Hyperextension w/ 45 lb barbell across shoulders
15, 12, 10

[Animal76]

Hammer Strength Incline Chest Press
1pes x10, 2pes x10, 3pes x10, 4pes x 13, 4pes x 9, 4pes x 7, 3pes x14
drop set: 3pes x14>2pes x 8>1pes x10

Hammer Horizontal Calf Raise
2pes x15, 3pes x15, 4pes x 15, 5pes x8, 5pes x7, 4pes x12, 4pes x 11
drop set: 4pes x10>3pes x 10>2pes x 10

Incline Dumbell Flys
70's x 25, 90's x11, 100's x 7, 70's x 18

Reverse Standing Calf Raises
2pes x 12, 3pes x6, 2pes x 12, 2pes x 10

Incline Smith Machine Press
2pes x 14, 8, 7

Seated Calf Raises
3plates x 20, 15, 15

Push-ups
40, 30, 30

[Animal76]

Hammer Strength Incline Chest Press

http://www.youtube.com/watch?v=2btrsDXQ2K8

[Animal76]

Wide Grip Lat Pull-downs
150x10, 220x10, 300x14, 325x5, 300x7, 280x12, 280x10

Rack Deads
225x5, 315x5, 405x5, 585x5, 675x5, 585x5

Close grip Seated Cable Rows
290x20, 325x9, 325x6

Wide Grip Seated Cable Rows
280x8, 260x8

Hammer Strength Shrugs
6pes x 10, 8pes x10, 8pes x6, 6pes x15

Chain Rows
160x12, 180x5, 160x10, 160x10

Upside Downs Pull-ups
13, 12, 10, 10

Videos from the workout are on the way, currently uploading

[Ajk_Lpool]

Damn man...you're grinding the reps out for sure on those lifts. intensity to say the least!


just one question though, why the excessive grunting on all your lifts? LOL

[Ajk_Lpool]

woah, I just checked over your vids. You are ****ing intense bro!

Do you always train to failure on every set?

[Animal76]

I try to be as intense as possible. Sometimes when you're forcing out reps with heavy weight it helps to make some noise. It's not like you can breathe normal when squatting or deadlifting for max reps with heavy weight. Everyone is different, but I tend to be a little loud when I workout, it helps to get me fired up. Whatever it takes to optimize the workout.


Damn man...you're grinding the reps out for sure on those lifts. intensity to say the least!


just one question though, why the excessive grunting on all your lifts? LOL

[Animal76]

Thanks, for all working sets I pretty much train to failure.


woah, I just checked over your vids. You are ****ing intense bro!

Do you always train to failure on every set?

[Animal76]

http://www.youtube.com/watch?v=4IH6PWEq-Ro

http://www.youtube.com/watch?v=bErskUgq6qc

http://www.youtube.com/watch?v=X1N7txMORbM

http://www.youtube.com/watch?v=1yuOB-4nG4M

http://www.youtube.com/watch?v=V3n8GiLLLmU

http://www.youtube.com/watch?v=rMU3ptKfE9Q

there are a couple more, but I had issues uploading them so i'll try again tomorrow

[Animal76]

Inverted Pull-ups
http://www.youtube.com/watch?v=icbN6M6X8E4

[Ajk_Lpool]

I try to be as intense as possible. Sometimes when you're forcing out reps with heavy weight it helps to make some noise. It's not like you can breathe normal when squatting or deadlifting for max reps with heavy weight. Everyone is different, but I tend to be a little loud when I workout, it helps to get me fired up. Whatever it takes to optimize the workout.

No doubt! Was just wondering.


Thanks, for all working sets I pretty much train to failure.

Damn. How long have you been training for exactly? Don't mean to be rude as well, but are you also natural?

[Animal76]

I started doing push-ups and sit-ups when I was 8 years old. In middle school I got into using some weights and by high school I was working very, very seriously (a lot of it was training for ice hockey). I have been working out consistently and with a methodical approach for over 15 years.

I am a lifetime drug-free bodybuilder. I never even considered using drugs. I don't think you're being rude to ask. I prefer when people are upfront, it's better than when they just make their own assumptions.


No doubt! Was just wondering.



Damn. How long have you been training for exactly? Don't mean to be rude as well, but are you also natural?

[Animal76]

Shoulders & Calves
Smith Machine Military Press
45es x 10, 90es x 10, 115es x 7, 115es x 6, 90es x 12

Standing Calf Raises on smith machine
1 pes x 15, 2 pes x 15, 2pes x 15, 2pes x 12, 2pes x 12

Seated Lateral Dumbell Raises
30's x 15, 40's x 15, 40's x 12, 40's x 12, 35's x 20, 35's x 15

Calf Raises on Leg Press
4pes x 15, 5pes x11, 5pes x 11, 5pes x 11

Hammer Strength Horizontal Calf Raise
3pes x 20, 20, 20, 20

Reverse Pec Dec
115x12, 130x12, 145x8, 120x15

Front D-bell Raises
30's x 15, 35's x13, 40's x 5, 35's x 12

Seated Calf Raises
2plates x 30, 3plates x 15, 3plates x 15, 3plates x 15

Bodymaster Shoulder Press Machine
250x10, 250x8

[Animal76]

I consolidated a couple of upper body workout into one due to my busy schedule this week.

Incline Dumbell Flys
40's x15, 65's x 15, 80's x 15
100's x 17, 110's x 7, 100's x 10, 80's x 14

Seated Lateral Dumbell Raises
40's x 15, 45's x 10, 45's x 8
drop set: 40's x 12>30's x 10>20's x 10

Hammer Strength Incline Press
3pes x 17, 3pes x 13, 3pes x 10
drop set: 3pes x 10>2pes x 6>1pes x 11

Tricep Rope Press
60x20, 70x15, 80x10, 75x10
drop set: 70x15>50x12>30x12

Cable Curls
stack x 13, stack + 25 x 8, stack + 35 x 6, stack x 10

Cable Upright Rows
150 x 10,10,10
superset with
Cable Front Raises
70x10, 10, 10

Seated Alternate Dumbell Curls
50's x 12, 60's x 16, 50's x 10

Dips
45, 30, 21

[Animal76]

No journal entry for this day's Leg workout, I didn't write in my jounral

[Animal76]

Wide Grip Lat Pull Downs
300x10, 300x7, 260x13, 260x12, 260x12, 260x9

Hammer Strength Stiff Leg Deadlifts
2pes (plates each side) x 10, 3pes x10, 4pes x10, 5pes x10, 6pes x10, 3pes x15

Isolated T-bar row (w/ chest pad)
3 plates x 6, 3plates x6, 2plates x 12, 2 plates x 12

Hammer Strength DY ROW
3pes x 15, 4pes x12, 5pes x6, 4pes x 15

Inverted Pull-ups
10,10,10

[Animal76]

Hammer Strength Stiff Leg Deadlifts
http://www.youtube.com/watch?v=vEtXMi73d_0

[Animal76]

Calf Raises on Leg Press
pes=plates each side
2pes x 15, 3pes x 15, 4pes x 15, 5pes x15, 6pes x11, 7pes x 8, 7pes x 7, 6pes x 10, 6pes x9, 6pes x8, 5pes x 11, 4pes x 16, 3pes x17

Seated Calf Raises
3plates x 15, 15, 12, 10, 10

Standing Calf Raises on Smith Machine
2pes x 12, 10, 10

[Animal76]

Hammer Strength Shoulder Press
90x15, 180x10, 270x13, 300x6, 300x5, 270x9, 180x26

Seated Lateral Dumbell Raises
40's x 15, 45's x 10, 45's x 10, 45's x 8, 40's x 12, 35's x 15, 30's x 20

Cable Upright Rows
150 x 10,10,10,10

Reverse Cable Flys
110es x 11, 110es x 10, 110es x 8, 100es x 10

Front Dumbell Raises
35's x 15, 15, 15, 15

[-NB-]

Great Log Man!! Very insparational vids. i'll be following. *subb'd*

[Animal76]

Alternate Dumbell Curls
35's x 20, 50's x 15, 65's x 10, 75's x 6, 65's x 8
drop set: 55's x 8>45's x 3>35's x 3

Hammer Strength One Arm Preacher Curl
70x12, 80x6, 70x8

EZ Bar Curls w/ Back and Shoulder Flat against wall (no cheating)
45es x 5, 25es x 10, 25es x 10, 25es x 8

High Pulley Curls (2 arms)
80es x 12, 100es x 5, 80es x 5

[Animal76]

Legs!

Superset #1
Leg Press: 4 plates x 15, Machine Front Squats: 2 plates x 15

Superset #2
Leg Press: 6 plates x 15, Machine Front Squats: 4 plates x 15

Superset #3
Leg Press: 10 plates x 15, Machine Front Squats: 6 plates x 15

Superset #4
Leg Press: 14 plates x 15, Machine Front Squats: 8 plates x 10

Superset #5
Leg Press: 18 plates x 9, Machine Front Squats: 10 plates x 6

Superset #6 double drop set on each
Leg Press: 14 plates x 15 > 10 plates x 10 > 6 plates x 10
Machine Front Squats: 6 plates x 8 > 4 plates x 4 > 2 plates x 5

Seated Leg Curl
295x10,295x7, 250x7, 220x12

Giant Set #1
Hack Squats: 6plates x10 Lying Leg Curls: 130x6 Leg Extension 240x10

Giant Set #2
Hack Squats: 8plates x6 Lying Leg Curls: 110x8 Leg Extension 240x8

Giant Set #3 double drop on each
Hack Squats: 8plates x 8>6plates x 5>4platesx5
Lying Leg Curls: 120x8>90x5>60x8
Leg Extension 240x6>160x6>80x6

Abductor
170x12, 190x8, 170x12
Adductor
200x15, 230x12, 250x8

Hyperextension
20,20,20

Hill Sprints
5 x 40 yards

[-NB-]

Great Workout Animal!! You really train with high intensity.... i like it.

[Animal76]

Thanks, nothing makes my day like a good leg workout. I was able to leave the gym feeling that I accomplished something


Great Workout Animal!! You really train with high intensity.... i like it.

[nic6paul]

And I thought you had me doing volume

[Animal76]

Incline Dumbell Flys
40's x 15, 60's x 15, 80's x 15, 100's x 19, 100's x 10, 100's x 8, 85's x 10, 75's x 16, 75's x 10

Weighted Dips w/ 100 lb plate
10,10,8

Non Weighted Dips
32, 20

Hammer Strength Flat Chest Press
2pes x 10,8,6,8

Tricep Rope Press
70x10,70x10,70x10,70x10,60x20,60x12,60x10

Cable Flys
90es x 20, 100es x 12, 110es x 8, 90es x 10

Skull Crushers w/ EZ curl bar
35es x 11, 10, 8, 7

Push-ups
20,20,20

[Animal76]

Wide Grip Lat Pull Down
290x10, 280x10, 280x10, 240x15, 240x15, 240x15,

Close Grip Pull Down
240x10,240x8, 220x10

One Arm Dumbell Rows
155x15, 12, 12

Chain Rows
150x12, 160x10, 160x8, 160x8

Stiff Arm Lat Pull
75x15, 90x10, 100x8, 100x7

Hammer Strength Low Row (one arm)
3pes x 15, 4pes x 15, 5pes x 10

Bent Over Rows on Smith Machine
2pes x 10, 3pes x 4, 2pes x 10, 2 pes x 10, 1 pes x 20

[passionate]

VERY inspirational and motivating journal, Kurt!

Your routine looks very instinctive and 'made-up'. You don't follow a specific routine, do you?


Way to go!

[Animal76]

Thanks! I actually do follow a workout program that I design and alter from week to week, but over the last few weeks i've changed it and adjusted it depending on how i'm feeling or what I have going on in terms of work.

The current split is:

Sunday: Shoulders
Monday or Tuesday: Biceps (the other day is an off day)
Wednesday: Legs
Thursday: Chest & Triceps
Friday: Back
Saturday Calves

I like hitting shoulders by themselves, because that's been a week point for me and i'm doing everything I can to bring them up in the offseason. This way I can completely focus on them. I generally do calves with other upper body days (like shoulders and calves, but last Saturday I went to the gym on what's usually an off day and did calves by themselves...I had a great workout and was really able to focus on them. Calves are another major weakpoint, so I think i'm going to keep them by themselves.
My program is never set in stone, I adjust as needed if my body needs an extra day off or sometimes I may feel like doing more than planned.



VERY inspirational and motivating journal, Kurt!

Your routine looks very instinctive and 'made-up'. You don't follow a specific routine, do you?


Way to go!

[Animal76]

Shoulder/Calves/Biceps/Abs

Giant Superset 1
Hammer Strength Shoulder Press: 1pesx15, 2pesx10, 3pesx13, 3pesx10, 3pesx9, 3pes x8, 2pes x26
Hammer Strength Horizontal Calf Raises: 2pesx15, 3pesx15, 4pesx15,5pesx8, 4pesx10, 4pesx10
Crunches: 20,20,20,20,20,20

Giant Superset 2
Seated Lateral Dumbell Raises: 40's x 15, 12, 12, 10
Seated Alternate Dumbell Curls: 50's x 8, 7, 6, 6
Decline Crunches: 20,20,20,20
Standing Calf Raises on smith machine: 2pes x 10,10,10,10

Giant Superset 3
Reverse Cable Flys (rear delts):110esx10, 100esx15, 100esx15, 100es x15
Cable Curls: stack x 10,10,10,10
Cable Crunches: 120x15, 15, 15, 15
Calf Raises on Leg press: 10 plates x 10,10,10,10

Giant Superset 4
Front Dumbell Raises: 30's x 15, 12, 12
Seated Calf Raises: 3plates x 15, 15, 15
Knee Tucks: 20,20,20
Leg Raises: 20,20,20
Preacher Curls: 25es (ez bar)x 15, 12, 8

[Animal76]

Wide Grip Lat Pull Downs
150x10,220x10,280x15,280x10,280x9,260x12,260x10,24 0x14

One Arm Seated Cable Rows
150x12,170x10190x8, 160x12

Close Grip Pull Downs
240x10,240x8,220x10,220x9

Hammer Strength DY Row
3pesx15, 4pesx15, 5pes x 6, 3pes x20

Hammer Strength Hi Row
3pesx10,10,10,10

Stiff Arm Lat Pull
90x10,100x8,85x10,75x10

[Animal76]

Leg Press
2plates x 15, 4 plates x 15, 6plates x15, 10plates x 15, 14 plates x 15, 18 plates x 15, 20 plates x 10, 20 plates x 7, 16 plates x 15, 12 plates x 25

Seated Leg Curl
300x10,300x8,300x8, 300x6, 220x15

Front Squats on squat machine
2plates x10, 4plates x 10, 6 plates x10, 8plates x10, 10plates x7, 8plates x10

Leg Extension
240x16, 12, 10, 8

Abductor
150x20,170x15,190x10
superset w/
Adductor
220x20, 250x15, 250x12

Hyperextension
20,20,20,20,20

[Animal76]

Overhead Dumbell Press
30'sx12, 50'sx12, 75'sx12, 100'sx12, 100'sx9, 100'sx8, 80'sx12

Reverse Standing Calf Raises
4platesx15, 6platesx10,6platesx10, 6platesx8, 4platesx12

Seated Lateral Dumbell Raises
35'sx20,40'sx12, 45'sx10,45'sx8
drop set: 40'sx12>30'sx10>20'sx10

Hammer Strength Horizontal Calf Raise
6platesx15, 8plates x14, 8plates x12, 8platesx11, 6platesx20

Crunches
60,60,60

Reverse Cable Flys (rear delts)
100each side x 18, 110es x 11, 120es x 6, 100es x 11

Seated Calf Raises
3platesx20,4plates x10, 4plates x7, 3plates x 15

Triples (alternate between lateral raises, front raises and upright rows w/ dumbells)
30's x8,6,6

Decline Crunches
20,20,20

One Leg Standing Calf Raises
20,15,12

Seated Chain Rows (rear delts)
100x15,120x10,140x7

[nic6paul]

Kurt I was curious if you are doing the reverse calf raises to hit your tibialis anterior. I dont know if you have one of these at your gym http://www.inch-aweigh.com/images/power_graphics/strength_accessories/dard100.gif It really smokes your tibias. Just thought I would throw that suggestion out there. I built one out of some tubing and had my brother weld it up. Works great.

[Animal76]

the exercise is actually more just like a standing calf raise, but i'm using an old school hack squat machine with a wood platform


Kurt I was curious if you are doing the reverse calf raises to hit your tibialis anterior. I dont know if you have one of these at your gym http://www.inch-aweigh.com/images/power_graphics/strength_accessories/dard100.gif It really smokes your tibias. Just thought I would throw that suggestion out there. I built one out of some tubing and had my brother weld it up. Works great.

[Animal76]

Monday I tried to do an arm workout, but was having some serious tendon issues. After doing 3 exercises I stopped.

Tuesday I did some light arms, some pull-ups, seated chain rows and abs. Just wanted to do something and get bloodflowing without aggravating my tendonitus

[Animal76]

Squat Machine
2platesx15,2platesx15,4platesx15,6platesx15,8plate sx15,10platesx15,12platesx12,14platesx6

BM Lying Leg Curls
175x10,175x8,175x8, 175x6,160x6

Hack Squats
6platesx10,8platesx10, 8platesx10, 8platesx10

Abductor
150x20, 170x15, 190x12
Adductor
200x15, 250x10, 250x10

Hammer Strength Leg Extension
45esx15,60esx10,65esx8,55esx10

Hyperextension
20,20,20,20,20

[Animal76]

Hammer Strength Incline Press
1pesx20,2pesx15,3pesx15,4pesx10,4pesx8,4pesx6,3pes x15,3pesx9,2pesx20
Crunches
60,60,60
Incline Cable Flys
70esx8,60esx12, 60esx10,60esx10,60esx12
Knee Tucks/Leg Raises
20,20,20,20
Incline Smith Machine Press
2pesx8, 6, 5
Hammer Strength Flat Press
2pesx9,7,6
Tricep Press w/ backpad
100x15, 120x7,110x8,100x10
Tricep Rope Press
60x11,60x11,50x18,50x15
Skull Crushers
35esx8,8,8,8
Push-ups
35,30,25,20

[Animal76]

Wide Grip Lat PullDowns
150x10,220x15,260x15,260x12,260x10,260x9,240x15

Seated Cable Rows
290x8,240x12,240x12,240x12

Seated Chain Rows
100x15,120x10,120x8,100x12

Stiff Arm Lat Pulls
85x15,100x8,100x7,100x12

Dumbell Rows
150x15,15

[Animal76]

HS Shoulder Press
1pesx15,1pesx15,2pesx10,3pesx12,3pesx11,3pesx9,3pe sx8,2pesx22

HS Horizontal Calf Raise
2pesx15,3pesx15,4pesx12,4pesx12,4pesx10,4pesx10,3p esx25

Seated Lateral Dumbell Raises
35'sx15,40'sx15,45'sx11,50'sx7,45'sx10
drop set:40'sx15>30'sx12>20'sx12>10'sx12

Standing Calf Raises on squat machine
3pesx15,4pesx12,5pesx8,4pesx12,3pesx15

Seated Calf Raises
3platesx20,17,17,15 2plates x25

Reverse Cable FLys
120es x9, 110es x10, 110esx9, 100esx10

Front D-bell Raises
35's x 15, 15, 15
One Leg Standing Calf Raises
20,20,20

Close grip pull-ups
12, 9,8

[Animal76]

Tricep Press
100x12,130x16,140x8,120x12,120x10
drop:120x10>90x8>60x10

Alt D-Bell Curls
50'sx12, 65'sx10, 75'sx4, 65'sx6
drop: 60'sx6>50'sx4>40'sx4

Incline Skull Crusher
45esx16,55esx8,55esx6,45esx12

21's
45es,35es,25es

Tricep Rope Press
70x15,70x10,60x12,50x15,50x15

BM Preacher Curl
115x12,130x6,115x7,100x8

Close Grip Press on BM chest press machine
160x15,220x5,175x9,160x8

[Animal76]

Front Squats on Machine
2plates x 10,2plates x 10,4plates x 10, 6platesx10,8plates x10,10platesx10,12platesx10,14platesx5,10platesx10 ,6platesx15

Seated Leg Curl
295x10,295x7,295x7,295x6

Smith Machine Split Squats
45esx15,70esx15,90esx10,135esx5,90esx6

HS Leg Ext
50esx12,60esx10,60esx8,50esx10
Abductor
160x15,170x12,150x15
Adductor
200x15,220x12,250x10

[passionate]

Yo, yo, yo Kurt...inspiring as always :)!!!

Do you ever take time off (e.g. 1 or 2 weeks) of training or do you prefer deloading every now and then?

Btw, are you or your ancestors German? Just curious as your first and last name sound German-ish! One of my classmate's last name was "Weidner" as well......

[Animal76]

I rarely take much time off other than a day here or a day there. Occasionally I will take 2 or 3 days off consecutively if I feel run down.

The last name is German, but I am almost 50% Hungarian.


Yo, yo, yo Kurt...inspiring as always :)!!!

Do you ever take time off (e.g. 1 or 2 weeks) of training or do you prefer deloading every now and then?

Btw, are you or your ancestors German? Just curious as your first and last name sound German-ish! One of my classmate's last name was "Weidner" as well......

[Animal76]

Incline Dumbell Flys
35'sx15,60'sx15,80'sx15,100'sx15,110'sx7,110'sx6,1 00'sx10,85'sx12,70'sx18

Decline Crunches
20,20,20
Hammer Strength Flat Chest Press
2pesx17,3pesx5,3pesx5,2pesx12,2pesx10

Hanging Knee Raises
15,15

Cable FLys
100esx12,100esx9,90esx10,80esx16

Pec Dec
130x12,145x8,130x10,130x10

Push-ups
50,25,21

[Animal76]

Deadlifts
135x5,225x5,315x5,405x5,495x5,585x6,585x3,500x10

Wide Grip Lat Pull Downs
220x10,260x12,280x8,260x10,240x12

Seated Cable Rows
290x12,290x10,290x8,250x10

Stiff Arm Lat Pulls
80x12,100x7,90x10,90x8

Seated Chain Rows
120x10,120x10,120x10,100x15

Close Grip Pull-ups
9,6,6

[Animal76]

Smith Machine Military Press
2pes x 17, 15, 12, 11, 10

Hammer Strength Calf Raises
2pesx15,3pesx15,4pesx12,4pesx10,4pesx12,4pesx10

Seated Lateral Dumbell Raises
35's x 15, 15, 15, 15, 15

Standing Calf Raises
2pes x 12, 12, 10,10

Reverse Cable Flys
100es x 14, 10,10,10

Seated Calf Raises
3plates x 20,20,15,15

Upright Rows (cable)
100x20,120x15,120x10

superset w/
Cable Front Raises
70x10,80x8,70x10

Standing One Leg Calf Raises
20,15,15

[Animal76]

Tricep Press w/ Backpad
70x15,100x15,120x15,130x7,120x8,120x8,110x9
drop set: 100x13>80x6>60x8>40x11

Preacher Curls w/ EZ curl bar
25esx15,35esx12,45esx7,45esx5,35esx11

Overhead Dumbell Ext
120x9,140x4,120x8,120x6

Seated Alternate Dumbell Curls
50's x 8,8,8,7

Tricep Rope Press
65x20,70x8,60x12,60x9,50x15

Hammer Cable Curls
100x15,140x10,150x8,160x5

[Ajk_Lpool]

Hey Kurt, where's all the vids gone?!?! I enjoyed watchin them bro :(

Keep up the great work man. Strong as hell

[Animal76]

Wide Grip Lat Pull Downs
150x10,220x10,260x12,260x12,260x10,240x15,220x15

One Arm Seated Cable Rows
150x12,170x10,190x8,160x10

T-Bar Rows
4platesx15,5platesx15,6platesx10,6platesx6,4plates x20

Hammer Strength Lat Pull Down
2pes x 15, 15, 15

Stiff Arm Lat Pull
100 x 7, 80x10,80x8

[Animal76]

Barbell Squats
135x10,135x10,225x10,315x10,405x12,405x8,405x6,315 x15
225x10 (close stance + pauses at bottom)

Lying Leg Curl
160x10,160x7,160x6,145x7

Abductor
150x15,170x12,190x8

Adductor
200x15,250x10,250x10

Leg Extension
240x15,12,10,10

Hyperextension
20,20,20,20,20

[Animal76]

HS Flat Chest Press
1pesx15,1pesx15,2pesx15,2pesx15,3pesx12,3pesx8,3pe sx7,3pesx6,3pesx6
2pesx18
Incline Dumbell Flys
85'sx12,100'sx7,85'sx10,85'sx10,60'sx25
HS Horiz Calf Raise
2pesx20,3pesx20,4pesx14,5pesx6,4pesx10,4pesx10,3pe sx20
BM Chest Press
294x12,295x8,295x7

Giant Set:
Seated Calf Raises:3platesx20,16,15
Dips: 30,20,20
Standing Calf Raises:2pesx12,10,10
Push-ups:40,30,30

[Animal76]

Trap Bar Deadlifts
135x5,225x5,315x5,405x5,495x5,585x4,585x3,585x4,58 5x4,495x12

Barbell Rows
135x15,225x12,245x10,265x8,225x12

Wide Grip Lat Pull Downs
260x14,280x7,260x10,260x10
drop set: 260x10>200x8>140x10

HS Seated One Arm Row
4platesx8,3platesx20,3platesx15

Stiff Arm Lat Pulls
100x11,100x6,85x10,85x10

[Animal76]

Overhead Dumbell Press
30'sx10,55'sx10,85'sx10,100'sx10,110'sx5,100'sx9,1 00'sx6,75'sx10
Standing Calf Raises
2pesx15,15,12,12,10
Seated Lateral Dumbell Raises
35'sx15,40'sx12,40'sx12,40'sx10,40'sx10
drop set:40'sx11>30'sx8>20'sx10>10'sx20
Cable Upright Rows
120x15,150x10,150x10,150x10
Calf Raises on Leg Press
3pesx20,4pesx15,5pesx15,6pesx6
HS Shoulder Press
2pesx10,3pesx8,3pesx8,3pesx7,2pesx22
HS Horiz Calf Raises
3pesx20,20,20,20
Seated Calf Raises
3platesx20,20,16
Front D-Bell Raies
30'sx15,15,15
Reverse Cable Flys
100esx13,17,12,10
Single Leg Standing Calf Raises
15,12,10

[Animal76]

Squats
135x10,135x10,225x10,315x10,405x12,435x10,455x6

HS Lying Leg Curls
70x12,12,10

HS Leg Ext
45es x 15, 55esx10,55es x10

[Animal76]

My lower back is finally 100% after a long recovery and i'm now incorporating squats in my leg workouts again. Strength is coming back, but i'm nowhere near where i was, but I'll get back there:

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

http://www.youtube.com/watch?v=mzP5qKmfxtQ

[Animal76]

one more

http://www.youtube.com/watch?v=_p_bdzDvk5M

[ChokeOnStrength]

That's some insane power man, I've seen what you can do over at the TS journal you've got going. And that's awsome you are helpin' to run that show. Let me know how it all turns out.

[Animal76]

After a long absence from online activity, I am back to keeping up some kind of journal. I have not been writing down my workouts, because I find it slows me down and becomes too psychological, but I will try tosummarize each workout.

Despite not logging on here for a while, I have continued to train hard and have been diligent with my nutrition.

Today was leg day (I f***ing love leg day!!!) and I had a great workout. 2+ hours.
Started with leg press, worked up to 20 plates after several warm-up sets, did a couple sets with that weight and then worked my way back down to 12 plates. I did 10 sets including warm-ups. The it was onto lying leg curl where I did 4-5 heavy sets (6-10 rep range) with a double drop set on the last one. Next was Hack Squats: 6 sets total, I worked up to 10 plates and then back down to 6 plates with some slow descent and pause rep at the end. After that we hit Leg Extension for 5 heavy sets. To polish off quads and hams and went back and forth between standing leg curls and barbell squats. I was able to hit deep barbell squats w/ 315 lbs for reps after about 90 minutes of legs. We finished with abductor and adductor and then some stairs sprints with a 20 lb weighted vest.

3 months left of off-season and 8 months until I step onstage. Everyday counts and I know I made the most of today.

[Animal76]

Last thursday (12/6), I did chest, triceps, and some extra medial delt work. Started with HS Incline Chest Press, worked up to 4 plates each side for several sets, and then came down to 3 plates each side with pauses and slow descent work. I then did Dumbell Flys on the Stability ball, which I really like. I seem to get a lot more out of this (more muscle fiber recruitment) than traditional flys on a bench. Worked in some nautilus lateral raises to hit my weak point training (pauses, slow descents and drop sets), then pec dec, cable flys, skull crushers on stability ball, cable push-downs, rope pushdowns superset w/ dips.

This year I have really adjusted my workout methodology toward slower more controlled movements, more focus on the contraction, perfect form, etc. This has helped me avoid injuries as well as train around existing ailments. Bottom Line: I train smarter. I have put my ego aside and stopped paying attention to weight or even reps and now just focus on exhausting the muscle with perfect form through full range of motion with controlled speed to get great workouts every time. Truth be told, I think this is more effective than trying to see how much weight you can lift.

Friday was a day off.
Saturday I hit back.
Deadlifts, wide-grip pulldowns w/ stiff leg deadlifts, HS DY Row, close grip pull-ups, reverse hypers, close grip pull-downs, rope pulldowns, hyperextensions (I probably forgot a few things, because we worked out for 2 hrs)
Sunday I did calves and some cardio (Stepmill for 15 minutes on level 6)

Last week I weighed myself during the day at work and I was 226 lbs (the highest my weight has been for at least a year. I know i'm softer than I was, but hopefully some of that weight is added muscle.

[Animal76]

Just wanted to take a minute to provide my current nutrition and supplement plan.
I am in a bulking phase right now and will likely remain there for 3 months, because I plan to begin contest preparation March 16th.
My plan is to compete in the WNBF Mid-America August 2nd and WNBF International on Sept, 6th.

I get up at either 4:35 or 5:20am depending on my first client. I eat eggwhite/oatmeal muffins (I make these ahead of time) that consist of 1.5 cups liquid All Whites (same as eggwhites or eggbeaters) and 1 cup of oats with some cinnamon and splenda. These are very handy and save a lot of time.

Next meal is usually a ISS ProM3 shake with either natural PB or almonds on the side and lately I have also been eating Mary's Gone Crackers too (these are incredible and are actually healthy enough to be included in a contest prep diet:
http://www.marysgonecrackers.com/ns/intro.php

the next meal is something I make ahead of time, which are like muffins made from eggwhites, broccoli cole slaw or spinach, ground lean turkey, oats

next meal is usually a can of tuna, a low-carb yogurt (12g protein, 3.5 g carbs, 1.5 g fat) and sometimes some more Mary's Gone Crackers.
This meal can also be a meal replacement.

The next meal is my preworkout meal, which is about an hour before my workout. I eat 6-7 ounces of 96% lean ground beef with 80 grams of complex carbs (sometimes up to 100g)...the carbs usually come from something like Barilla Plus whole grain pasta or Kashi 7 grain Whole Pilaf.

My post workout shake , which I take immediately upon the conclusion of my 2 hr workout is comprised of
2 scoops whey
2 scoops carb slam
1 scoop primal EAA
1 scoop creaform

My last meal is dinner an hour or more after my PWO shake and it's lean meat, veggies and some kind of starchy carb. Depending on what time I go to bed I may have another shake.

As far as supps, other than what was mentioned in my PWO shake, I sip on Xtend all day, including during my workout. I take Sesamin, Max CLA, fish oil and flaxseed oil with the first 4 meals of the day (I take a total of at least 20grams supplemented fats).
I use vasocharge before and during my workout.
I use Dialene during cutting cycles or when I've had a really long day and need a little extra to get me fired up for my workout (I train in the late afternoon early evening, usually after training 10 clients.
I take a multi-vitamin, vitamin c, calcium/magnesium/zinc, lean grean, vitamin E, cissus, Elastamine, pro liver, alcalean (6 per day), liver tabs (about 16 per day).

I think I included everything. I should mentioned that during cutting cycles I always keep carbs in with the first meal, preworkout meal, PWO shake and meal following the postworkout shake. When I eliminate carbs from other meals, I increase fat from either almonds or PB

[Animal76]

#25 Report Post
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Team Scivation

Join Date: Jul 2007
Location: Blacksburg, VA
Posts: 22
Default Shoulder Day
Great Workout today. Despite feeling tired when I got home from work, I switched gears and mentally prepared myself for weak point training. I am determined to make these f*ckers grow!

Started with HS Shoulder Press worked up to 3 plates per side and did several sets at that weight and then did a burnout set with 2 per side. Next onto Nautilus Lateral Raises Machine: pauses at the top + slow descent. Double Drop set on the last set. I think I did around 7 sets plus the drop. Next was Reverse Flys on the Pec Dec, around 6 sets with a double drop set on the last set. Alternating front dumbell raises, I did at least 8 sets on these because after the first 4 or 5 I just stayed with the same weight taking about 10 seconds or less rest and then going again. Upright rows, at least 10 sets with 15-30 seconds in between sets. I worked in some extra triceps, starting with cable push-downs, then skull crushers on the stability ball, then rope push-downs. Finished with overhead dumbell presses with pauses at the bottom. (I may have forgotten a few things, but this is what I remember doing)

[Shifty_85]

Hi Kurt,

I've been following your journal with much interest, considering when you say high volume, you mean high volume!!! I love it, from all the way out in Sydney, Australia.

I also noticed you use alot of machines e.g. hammer strength press.

I did have a few questions regarding your training methods -

1) Have you always trained this way, e.g. 8 sets for a certain exercise?
2) Do you ever do exercises such as bench presses etc?
3) How did this progress from when you first started training?
4) Do you alter the volume of training as you are dieting for a competition?

I know you are very busy and have a million things to do, but I'd love to get some answers, as I'm preparing for my first ever comp next May.

Cheers!

[billfinkbiner]

How the heck have I missed this. Now I won't. Subscribed.

You're always an inspiration Kurt.

Quick question, who's going to be guest posing at your show?

[Animal76]

I have always trained with fairly high volume, but lately have gone away from heavier weight to focus much more on muscle contraction, pump, form and insane volume. I used to do more heavier movements...power movements, but I have had minor injuries and setbacks that make me train smarter now.

I do not bench press at all. I get nothing out of it. I think it's a worthless exercise for chest development. Going heavy on bench is a good way to blow out your shoulders. it hits more shoulder and tricep than chest. I have not incorporated it in my program for 8-10 years.

Even in the early days of training I did a ridiculous amount of voume. When I was young (high school), I completely overtrained: 7 days a week twice a day often and sometimes even 3 times a day (extremely stupid). I played hockey most of my life and conditioning for hockey is probably tougher (in my opinion) than almost any other sport. Anaerobic endurance has to be incredible but games last for 2 hrs. So I used to come up with some absolutely ridiculous offseason training methods (like numerous 100 yard sprints followed by a leg workout with supersets followed by a 30 minute plyometric workout. I didn't want to ever get tired in the third period.

My style of training doesn't change much. Through most of contest season it stays the same. As I get into the remaining weeks before a show I will cut back only because of the limited amount of carbs.


Hi Kurt,

I've been following your journal with much interest, considering when you say high volume, you mean high volume!!! I love it, from all the way out in Sydney, Australia.

I also noticed you use alot of machines e.g. hammer strength press.

I did have a few questions regarding your training methods -

1) Have you always trained this way, e.g. 8 sets for a certain exercise?
2) Do you ever do exercises such as bench presses etc?
3) How did this progress from when you first started training?
4) Do you alter the volume of training as you are dieting for a competition?

I know you are very busy and have a million things to do, but I'd love to get some answers, as I'm preparing for my first ever comp next May.

Cheers!

[Animal76]

Right now, i don't plan on having a guest poser. The only reason I had Brian guest pose at my show this year is because I knew he was going to be in shape (3 weeks out from worlds) and I also needed him as a judge.


How the heck have I missed this. Now I won't. Subscribed.

You're always an inspiration Kurt.

Quick question, who's going to be guest posing at your show?

[Animal76]

Tuesday 12/11/07

Solid workout today: biceps + supplementary back work

Standing cable curls, alternate dumbbell curls, wide grip lat pull-downs, preacher curls, seated cable rows, hammer dumbbells curls, pull-ups w/ underhand grip

Wed 12/12/07

Leg Day

Another good workout, started w/ 6 set of Hammer Strength H-Squat, then 5 sets of lying leg curls, then 5 or 6 sets of heavy extension, then we moved onto barbell squats?I did 315 for 5 sets of 10 (which isn?t really that great, but my quads were pretty fried from the extensions because I went up to 400 lbs on those). Next we did Seated Leg Curls and then finished with abductor and adductor. Total workout time was about 100 minutes.

[Animal76]

Chest & Triceps

Incline Smith Machine Press
Stability Ball Dumbell Flys
HS Incline Press
Weighted Dips
Close Grip Press on BM Chest Press
Incline Cable Skull Crushers
Tricep Push-Down (cable)
Push-ups

I did at least 4-5 sets of everything and in some cases more

[Animal76]

Today was back day. First off I want to mention that there's something to be said for working out with someone who is a lot bigger than you are, because they can push you to do more.
I worked out today with a guy who is about 6'5" (maybe taller) and weighs around 280 lbs.
We started with trap bar deadlifts and I had the best deadlift workout i've had in awhile, setting 2 new PR's

135x10
225x5
315x5
405x5
495x5
585x8 (PR)
635x3
500x14 (PR) It took about 20 minutes for me to recover from this last set. I didn't really catch my breath or stop feeling like I was going to puke until about 3 exercises later!!!

We then did:
Wide Grip Lat Pull-Downs 4 or 5 sets, going up to 300 lbs and then the last set I did 220 lbs for 20 reps

HS Low Row-unilateral (went up to 6 plates per side for 10 reps)
Seated One Arm Cable Rows (went up to 140 lbs for 12 reps)
Stiff Arm Lat Pulls
Hyperextensions

This is the best my lower back has felt in quite awhile.

[Animal76]

Journal Update

Another great week of workouts (not over yet)

Monday-Shoulders & Calves

Started w/ overhead dumbbell presses, doing several working sets w/ the 100?s (got 12 reps on my first set, which isn?t my best) and finished w/ a burnout on 75?s
Next we supersetted Calf Raises on the BM Leg Press machine w/ Seated Calf Raises (5 sets)
-Nautilus Lateral Raises 5 sets w/ pauses, then a 5 part drop set on the last set
-Reverse Cable Flys supersetted w/ Standing Calf raises on SM
-Front Raises w/ Bar 6 sets w/ 20 seconds in between sets
-Tricep Machine supersetted w/ upright rows on SM
-supersetted tricep press using rotating bar (hammer grip) w/ tricep rope press
-incline skull crushers
-lateral dumbbell raises

Tuesday-Biceps & supplementary back
-EZ bar curls w/ back & shoulders against wall (triple drop set on last set)
-lying cable curls
-Seated alternate dumbbell curls
-underhand pull-ups
-one arm seated cable rows
-Stiff arm lat pulls
-hammer cable curls
-close grip pull-downs
-machine preacher curls

Wednesday-LEG DAY
I took a page out of Donkey?s book of wisdom (that?s Brian Whitacre-WNBF World Lightweight Champion)?I figure this guy is doing something right with his quad training if you?ve seen his legs?ridiculous!!!
So I incorporated pauses w/ barbell squats

Barbell Squats-All sets: pause at bottom for about 3 seconds on each rep
135x10
225x10
315x10
345x7
355x8
375x5
315x10

Next I supersetted front squats on the squat machine (pauses at bottom on all reps and sets) w/ leg press?I went as heavy as I could on each, but my legs were pretty fried from the pause squats. I did a total of 5 sets.

Next I supersetted Standing unilateral leg curls w/ barbell walking lunges. I did the entire stack on each set of the leg curls and on the walking lunges I worked up to 225 lbs on the last set, which was a struggle to say the least.

Next I supersetted abductor and adductor.

I finished by supersetting lying leg curls w/ HS unilateral leg extension.

My legs are pretty toasty!!!

[Scivation]

FREAK!

Next Thursday and Friday bring the puke bag. We are filming the hardcore training videos of the century:

Unleash the Animal Team Scivation Style

Kurt and I will be throwing weight around like it ain't nuthin'! It will be up on www.scivation.com the next week. Just a little Christmas torture!

[billfinkbiner]

Holy Sh*t!!!

This will be insane. Just please don't be like Milos and show the vomiting. We'll take your word for it.

[Scivation]

Holy Sh*t!!!

This will be insane. Just please don't be like Milos and show the vomiting. We'll take your word for it.

We won't puke, but knowing Kurt's intensity, I might soil myself!!

[quest-x]

Today was back day. First off I want to mention that there's something to be said for working out with someone who is a lot bigger than you are, because they can push you to do more.
I worked out today with a guy who is about 6'5" (maybe taller) and weighs around 280 lbs.
We started with trap bar deadlifts and I had the best deadlift workout i've had in awhile, setting 2 new PR's

135x10
225x5
315x5
405x5
495x5
585x8 (PR)
635x3
500x14 (PR) It took about 20 minutes for me to recover from this last set. I didn't really catch my breath or stop feeling like I was going to puke until about 3 exercises later!!!

We then did:
Wide Grip Lat Pull-Downs 4 or 5 sets, going up to 300 lbs and then the last set I did 220 lbs for 20 reps

HS Low Row-unilateral (went up to 6 plates per side for 10 reps)
Seated One Arm Cable Rows (went up to 140 lbs for 12 reps)
Stiff Arm Lat Pulls
Hyperextensions

This is the best my lower back has felt in quite awhile.

holy **** man

[Animal76]

I hit a new PR on Deadlifts today.

675 lbs for 2 reps

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

this was done after a set of 585 lbs for 8 reps (unfortunately the video for that one got messed up)

[quest-x]

I hit a new PR on Deadlifts today.

675 lbs for 2 reps

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

this was done after a set of 585 lbs for 8 reps (unfortunately the video for that one got messed up)

That's absolutely insane. Inspirational.

[Animal76]

585 lbs x 8 reps

http://www.youtube.com/watch?v=cuFm76zD5wU

[serratus]

Just read through the log and watched all the videos. Intense!
Love the creativity with your workouts.

The future is bright and I'm ready to learn!

[Animal76]

After a disappointing 3rd place finish at the WNBF Mid-America a little over 2 weeks ago, I was right back in the gym the Monday after the show blasting Shoulders. I felt I brought my best package to the stage, but unfortunately my best was not good enough that day and I need to be better. That is what this thread is about. My thirst for improvement! I waste no time after shows...i'm usually already considering my off-season plan of attack before I even hit the stage for my current season. I hatee taking time off. I love to train and i'm always thinking about how I can make myself better. The last 2 weeks I have been training my ass off, thinking about how I need to take it to yet another level if I am to be successful in reaching my goals and I have been taking action on a daily basis. I took an entire year off from competing to prep for this last show and it wasn't enough. The last show was Sept 2006 and I did not waste a day during the time in between. My fire is burning red hot right now and I cannot wait to get back to the stage to avenge myself. Every day is an opportunity that exists only once, during which an advantage is either gained or lost! I plan to gain an advantage every day! I will do my best to keep this thread updated as I am a sponsored athlete of Scivation! Life is a zero sum game. This last round I lost, despite my best efforts. I will do everything in power to make sure that DOES NOT happen again!

I am transitioning back to a workout split I used back in the winter/spring:
Week 1
Sunday
Shoulders (moderate)
Biceps (light-high reps)

Monday
Quads (heavy)
Calves

Tuesday
Off

Wednesday
Chest (heavy)
Triceps (moderate)

Thursday
Back (Heavy)
Hamstrings (isolation-leg curls)

Friday
Biceps (moderate)
Calves

Saturday
Off




Week 2

Sunday
Shoulders (Heavy)
Triceps (light-higher reps)


Monday
Deadlifts (heavy)
Hamstrings
Glutes
(compound hip-dominant movements)

Tuesday
Off

Wednesday
Chest (moderate)
Back (moderate)

Thursday
Quads (moderate)
Calves

Friday
Triceps (heavy)
Biceps (heavy)

Saturday
off

here's the link for the pics from the show:

http://www.kodakgallery.com/ShareLandingSignin.jsp?Uc=17p9ckbs.7d4jdryg&Uy=8lqrl5&Upost_signin=Slideshow.jsp%3Fmode%3Dfromshare&Ux=0&UV=545232565140_706102959208&localeid=en_US

(this includes morning of, backstage, prejudging, in between, etc)

Here's a some posts about the show.

http://www.scivation.com/forums/showthread.php?t=1090&page=2

http://fitnessandphysique.ipbhost.com/index.php?showtopic=23522

http://forum.bodybuilding.com/showthread.php?t=109625261

[Scivation]

The man is BACK!

Let's rock this. We are here for you and we will always have your back. I have said this many times, but you are my favorite all time bodybuilder and one hell of a friend.

[Animal76]

So it's now been 8 weeks since my show and i'm back to logging workouts and nutrition and carefully monitoring macronutrients.

Sunday I worked hams, glutes, lower back and calves and I also mowed my lawn (2 hr job).

Here's what Monday looked like as far as food:

5am: 1.5 cups liquid eggwhites, 2 pieces Ezekiel bread, 1/3 cup oat bran, 1/3 cup oats, 1/4 cup blueberries, 2 tablespoons flaxseed meal, 2 fish oil, 1 flax oil, 2 liver tabs (i'm out of sesamin and Max CLA right now)

7:40am: 6oz 99% lean turkey cutlet, 4 oz broccoli, 16 almonds, large grapefruit, 2 fish oil

10am: frittatas (i make these myself):1 cup eggwhite, 4oz 96% lean beef, 1/4 cup oats

12:45pm 5oz chicken breast, 1.7 cups brown/wild rice (Uncle Ben's packs), 2 liver tabs, 2 fish oil

Shoulder Workout (Xtend and Vasocharge before and during workout)

3:00pm: 2 scoops Scivation Whey, 1 cup oats, 1 scoop creaform

4:45pm: Ezekiel Pita w/ 1 can tuna + 2 tablespoons hummus

2 hrs Weedwacking on property

7pm: 1 cup Oats w/ 2 tblspn PB

8:30pm Salad, 14oz steamed shrimp, 1oz avocado

Totals:
Calories: 3809
Protein: 417g
Carbs: 351g
Fat: 82g
Fiber:48g

Monday's Shoulder Workout:
Hammer Strength Shoulder Press
90x15, 180x15, 270x13, 270x9, 270x8, 270x7, 180x24

Lying Pull Downs on Incline Bench (rear delts)
100x15, 115x12, 120x10, 120x10, 100x15

Seated Lateral Dumbell Raises
35'sx20, 50'sx10, 50'sx8, 45'sx12, 45'sx10

Cable Upright Rows
120x10, 150x10, 160x10, 160x10
drop set: 160x8>120x8>80x8

HS Seated Shrugs
180x20, 270x15, 360x10, 360x10

Nautilus Lateral Raise Machine
180x15, 200x10, 200x10
drop set: 200x10>150x6>100x10

Reverse Pec Deck
130x10, 130x10, 130x10
drop set: 130x10>100x7>70x10
Reply With Quote

[Animal76]

day off from training...just did 20 minutes cardio at home

tuesday
5:10am: 1.5 cups eggwhites, 2 pieces ezekiel bread, 2/3 cup oats, 1/4 cup granola, 2 liver tabs, 2 fish oil, 1 flax oil

6am: Kroger carbmast yogurt

7:30am: frittatas>1 cup EW, .25 cup oats, 4oz 96/4 beef

10am: 6oz chicken, 4oz broccoli, 16 almonds, large grapefruit

12:30pm 1 scoop casein, 1 scoop whey, 2 tablespoons flaxseed meal

2:45pm 1 can tuna, ezekiel pita, 2 tblspn hummus, 2 oz shrimp

5pm 2 scoops whey, .75 cup oats, 2 pieces ezekiel bread, 2 tblspn PB

7:30pm salad, 6.5 oz chicken, 1 tblspn flax oil

9:15pm 2 scoops casein, 1 tblspn PB

Macros for today:

Calories: 3687
Protein:463
Carbs:254
Fat:91
Fiber:54

[Animal76]

20 minutes cardio this morning

Back Workout
Seated Cable Rows
160x15, 220x15, 260x15, 300x7, 300x5, 260x10, 220x16
Wide Grip Lat Pull Downs
240x12, 260x12, 260x12, 260x10, 240x15, 220x16
Nautilus T-bar Row
2plates x16, 4 plates x 15, 6 plates x 10, 6 plates x 10, 6 plates x 10, 4 plates x 20
One Arm Seated Cable Low Row
120x15, 140x12, 150x10, 160x6
Chain Rows
150x10, 8, 8, 8
Stiff Arm Lat Pulls
80x12, 95x7, 95x6, 85x10
Cable Back Squeeze (sit on bench centered in cable crossover, pull cable from high position on each side towards your body, bringing shoulder blades together, keeping arms out to the side)
120es x8, 8, 5

Good Workout today, but my strength sucked!

[Animal76]

5:10am: 1.5 cups EW, 2 pieces ezekiel bread, .33 cup oat bran, .33 cup oats, 2 tblspn flaxseed meal, 2 liever tabs, 2 fish oil, 1 flax oil

7:30am frittatas (see above post), large grapefruit

20 MINUTES CARDIO

9:50am 5.75oz chicken, 3.5 oz broccoli, 1.7 cups uncle ben's rice

BACK WORKOUT

12:50pm 2 scoops Scivation whey, 1 cup oats

2:15pm ezekiel pita, 4.5 oz chicken, 2 tblspn hummus

WALKED DOGS 2 MILES

4:50pm: 6oz turkey cutlet, 4oz broccoli, 16 almonds, 2 fish oil

20 MINUTES CARDIO

6:10pm: 2 scoops Scivation whey, 2 tblspn flaxseed meal

8:20pm: 1.5 cups eggwhites, 1 cup lowfat cottage cheese, 1 tblspn PB

totals:
calories: 3565
protein: 431
carbs: 303
fat: 69
fiber: 54

[Scivation]

That is a good amount of calories. How high do you plan to go this offseason?

[Animal76]

Another day to punch the clock and get it done! My 6am appointment canceled for this morning so I got up at 5am, had 1.5 scoops Scivation Whey and got my ass on the treadmill for 20 minutes prior to my first major meal. I can tell that I get better glycogen uptake in the muscle cells and better nutrient assimilation in the morning when I do some light cardio before breakfast. I also feel better and it charges up my metabolism.

I weighed 217.5 lbs this morning. I'm fired up to hit Chest & Arms this afternoon. I'm hoping that my shoulder does not give me any issues. I tweaked it a couple of weeks ago doing 170 lb dumbell rows, last set of the workout. No excuses! Time to make gains is limited so I need to take advantage of every opportunity. Every workout must be optimized! I will work around any ailments.

[Animal76]

This is something I wrote a while back for my website about the importance of off-season...I am in off-season now and I think about this everyday:

Importance of Off-Season

For the natural bodybuilder, gains are made in the off-season. Period! It?s unlikely for one to add muscle when they are in a caloric deficit preparing for a show. So if you don?t want to look the same as you did the last time you stepped onstage, then YOU BETTER TAKE YOUR OFFSEASON TRAINING SERIOUSLY!!! What you do on a daily basis in the off-season is just as important as what you do in-season. I can?t understand competitors who don?t get serious about their diet or training until they decide to start prepping for a show. It?s too late then! A true bodybuilder is always getting ready for the next show. The day after you?re done competing, if you?re a true competitor, then you?re already thinking about what you need to do in the off-season to get ready for the following year. EVERY DAY IS AN OPPORTUNITY THAT EXISTS ONLY ONCE AFTER WHICH AN ADVANTAGE IS EITHER GAINED OR LOST! Are you letting your competitors gain an edge over you while you waste valuable opportunities to grow. Every workout, every day needs to be optimized!!! I don?t care if you?re next show is 2 years away. You don?t miss meals! You make sure you get adequate rest and recovery. You don?t compromise your body doing stupid things! And you TRAIN YOU ASS OFF like you?re next show is only 2 weeks away! This requires sacrifice and it requires you to have faith in the fact that your success in the future is reliant upon every little thing you do, every day leading up to that event over a very long stretch of time. You cannot measure the effects of your actions from day to day or even week to week. You can, however, recognize when someone has paid their dues in the off-season when they step onstage a year or two later. Likewise, you can tell who didn?t take their off-season seriously when they show up looking same as the year before. Where do you stand?

http://www.kurtweidner.net/training.html

[Beast]

Welcome to the forum Kurt!

[Paumen]

Awesome log but I have one question...you say you don't believe in bench press but yet you still include push ups in your routine..*confused

[The Solution]

Loving the journal, your detail is awesome! Cant wait to see you GROW!

[Scivation]

My favorite bodybuilder is now on this forum! AWESOME!!

Kurt IS what Scivation is all about. And he is here to help YOU reach your goals and motivate the hell out of me!

[Lando33]

This is something I wrote a while back for my website about the importance of off-season...I am in off-season now and I think about this everyday:

Importance of Off-Season

For the natural bodybuilder, gains are made in the off-season. Period! It?s unlikely for one to add muscle when they are in a caloric deficit preparing for a show. So if you don?t want to look the same as you did the last time you stepped onstage, then YOU BETTER TAKE YOUR OFFSEASON TRAINING SERIOUSLY!!! What you do on a daily basis in the off-season is just as important as what you do in-season. I can?t understand competitors who don?t get serious about their diet or training until they decide to start prepping for a show. It?s too late then! A true bodybuilder is always getting ready for the next show. The day after you?re done competing, if you?re a true competitor, then you?re already thinking about what you need to do in the off-season to get ready for the following year. EVERY DAY IS AN OPPORTUNITY THAT EXISTS ONLY ONCE AFTER WHICH AN ADVANTAGE IS EITHER GAINED OR LOST! Are you letting your competitors gain an edge over you while you waste valuable opportunities to grow. Every workout, every day needs to be optimized!!! I don?t care if you?re next show is 2 years away. You don?t miss meals! You make sure you get adequate rest and recovery. You don?t compromise your body doing stupid things! And you TRAIN YOU ASS OFF like you?re next show is only 2 weeks away! This requires sacrifice and it requires you to have faith in the fact that your success in the future is reliant upon every little thing you do, every day leading up to that event over a very long stretch of time. You cannot measure the effects of your actions from day to day or even week to week. You can, however, recognize when someone has paid their dues in the off-season when they step onstage a year or two later. Likewise, you can tell who didn?t take their off-season seriously when they show up looking same as the year before. Where do you stand?

http://www.kurtweidner.net/training.html

simply amazing. I could not agree more!

[Scivation]

simply amazing. I could not agree more!

You mean Kevin Levrone didn't gain 70lbs pre-contest naturally?

GREAT STUFF!!!!!

[Lando33]

You mean Kevin Levrone didn't gain 70lbs pre-contest naturally?

GREAT STUFF!!!!!

oh how the mightly have fallen. It was extremely depressing to see Kevin @ The Olympia.

[Scivation]

oh how the mightly have fallen. It was extremely depressing to see Kevin @ The Olympia.

You mean how you and I made him look like a small child, and we aren't even big!!

[jaim91]

Kurt, the way Marc and the other guys have spoken about you, I already feel like I know you, and you're nothing short of amazing.

So it's awesome to follow along in this log! SUBBED! :)

[MoEcho]

Woo hoo! SUBBED :)

Heidi

[Paumen]

You mean how you and I made him look like a small child, and we aren't even big!!

How tall is Kevin?

[Animal76]

HS Front Military Press
90x20, 90x20, 180x20, 270x12, 270x8, 270x6, 180x12 (pauses)
D-bell flys on stability ball
60'sx20, 70'sx15, 80'sx8, 80'sx7, 70'sx13, 60'sx15
HS Decline
180x16, 270x7, 270x6, 270x5, 180x13
Dips
20,20,20
Tricep Cable Press
100x15, 100x15, 100x12 drop set:100x10>75x10>50x10
Close grip press on BM Chest Press
190x9, 205x5, 205x5, 175x8
Decline Skull Crushers
100x8,8,6,6
Bench Dips
20,20,20
Push-ups on Stability Ball
17, 12

Ran 1 mile after workout

Strength has been down considerably, my body feels very tight, especially my shoulders, I get to a certain point and I feel like they just lock up preventing me from doing more weight or reps. These numbers aren't even close to what i'm capable of.

[Animal76]

Thanks! It's always nice to get positive feedback. I'm glad to be a part of Team Scivation and I want to do whatever I can to help.


Kurt, the way Marc and the other guys have spoken about you, I already feel like I know you, and you're nothing short of amazing.

So it's awesome to follow along in this log! SUBBED! :)

[The Solution]

Yo Kurt after seeing you perform those split squats on the main scivation website you convinced me to give them a go tomorrow morning.

I look forward to following your journal and seeing what you are going to bring to the table. I know you will be exceeding expectations with your work ethic and drive. To say your numbers were down on some of your chest/tri's workout boggles me to know what you completly capable of.

Do work my man.

[devinh]

another one of my favorite bb's to follow on here. awesome. can't wait to see what you have going on in your workouts man. you are one hell of an inspiration.

[whatnow5]

You mean Kevin Levrone didn't gain 70lbs pre-contest naturally?

Blasphemy! :)

Kurt it is going to be amazing to follow your journal. You are truely an inspiration to all of us!

[Animal76]

5am: 1.5 scoops Scivation Whey

20 min cardio

6:15am: 1.5 cups EW, 2 pieces ezekiel bread, .33 cup oat bran, .33 cup oats, 2 tblspn flaxseed meal, 2 liver tabs, 2 fish oil, 1 flax oil

8:10am: Frittatas (.25 cup oats, 1 cup oats, 4oz 96/4 beef), 8 almonds, 2 fish oil

10:10am: 6oz turkey cutlet, 4oz, 16 almonds, 2 fish oil, grapefruit

12:15: 1 scoop casein, 1 scoop whey, 2 tblsn flaxseed meal

2:40pm: 30z barilla plus pasta, 1 can tuna, 2 tblspn hummus, 2 fish oil, 1 flaxseed oil cap

CHEST & TRICEPS

5:35pm: 2 scoops Scivation whey, 1 cup oats

6:15pm: 4oz chicken, Kashi granola bar

9pm: Ezekiel Pita, 1 can tuna, 2 tblspn hummus, 1 cup cottage cheese

calories: 3740
protein: 460g
carbsg 323g
fat:68g
fiber:58g

[Animal76]

6am: 1.5 scoops Scivation Whey

20 min cardio

7:10am: 1.5 cups EW, 2 pieces ezekiel bread, .33 cup oat bran, .25 cup oats, 2 tblspn flaxseed meal, 2 liver tabs, 2 fish oil, 1 flax oil

9:00am Ezekiel Pita, canned chicken, 2 tblspn hummus, 2 fish oil, 14 almonds

11:10am: 6oz chicken, 4oz broccoli, 16 almonds, grapefruit, 2 fish oil, 2 Max CLA, 2 Sesamin

1:10pm: 1 scoop casein, 1 scoop whey, 2 tblsn flaxseed meal

4:15pm: 3.5oz barilla plus pasta, 4oz chicken, 2 tblspn hummus, 2 liver tabs, 2 Max CLA, 2 sesamin

LEG WORKOUT

7:20pm: 2 scoops whey, 1 cup oats

still have one more meal to eat

[Animal76]

Leg Press
2platesx20, 4 platesx20, 6platesx20, 8platesx20, 12platesx20, 16platesx15, 12platesx20
Standing Cald Raises on Squat Machine
4platesx15, 6platesx15, 8platesx12, 10platesx12, 12platesx6, 12platesx6, 10platesx8, 8platesx10, 6platesx12
BM Lying Leg Curl
145x15, 160x12, 175x6, 160x8
Calf Raises on BM leg press machine
400x8,8,7, 7
Hack Squats
10,10,10,10
seated calf raises
2platesx20,3platesx11, 3platesx12, 3platesx12, 2platesx20
Leg Extension
240x20, 330x8, 330x8, 240x15
one leg standing calf raises
15, 15, 15
Super Wide Stance SM Squats
1pesx10. 2pesx10, 3pesx10

[The Solution]

Your workouts are just painful to read Kurt. You bring nothing but crazy volume and torture in your exercise selection. Good work.

[Animal76]

Saturday I did a quick arm workout, which was supposed to just biceps, but I ended up throwing in some triceps:

Alt. D-bell Curls
35'sx15, 50'sx15, 60'sx10, 70'sx4 (weak), 55'sx8
Hammer Cable Curls
140x10,160x7, 160x6, 160x8, 140x12, 120x16
Tricep Rope Press
40x40,50x25,60x25, 70x15, 50x30
Lying Cable Curls
80x10, 90x10, 100x6, 90x8
Kneeling Overhead Tricep Ext
120x25, 150x15, 150x15, 120x15
Underhand Pull-ups (slow and controlled)
10,10,7
High Pulley Cable Curls
80esx10,80esx7, 80esx6, 60esx15
One Arm Reverse Cable Ext
50x25, 20, 15
HS One Arm Preacher Curl
45x20,15, 15

[Animal76]

Smith Machine Military Press
45esx20,45esx20, 70esx10, 90esx20, 105esx8, 110esx5, 90esx9
Wide Grip Lat Pull Down
160x15, 220x15, 280x15, 300x10, 300x6, 280x10, 260x12
Seated Lateral Dumbell Raises
353'sx20, 40'sx15, 45'sx12, 45'sx10
drop set: 40'sx13>30'sx8>20'sx10
Nautilus T-Bar Row
2platesx15, 3platesx10, 4plates x5, 3platesx12, 3platesx12
Lying Pull Downs on Incline Bench (rear delts)
100x10,100x10,100x10,100x10
HS Shoulder Press
180x25, 270x7, 270x5, 180x20
Seated One Arm Cable Rows
150x10,160x10, 170x8, 160x10
Cable Upright Rows w/ rope
140x10,150x10,150x10,150x10
Nautilus Lateral Raise
160x20,200x8, 200x8, 160x12
Reverse Cable Flys
100esx10,80esx10
Barbell Shrugs (pauses at top)
225x20, 315x20,405x10,315x15

[FATHER FLEX]

This is going to be so freaking AWESOME! Straight ANIMAL status in the thread!

[FitIron]

This is something I wrote a while back for my website about the importance of off-season...I am in off-season now and I think about this everyday:

Importance of Off-Season

For the natural bodybuilder, gains are made in the off-season. Period! It?s unlikely for one to add muscle when they are in a caloric deficit preparing for a show. So if you don?t want to look the same as you did the last time you stepped onstage, then YOU BETTER TAKE YOUR OFFSEASON TRAINING SERIOUSLY!!! What you do on a daily basis in the off-season is just as important as what you do in-season. I can?t understand competitors who don?t get serious about their diet or training until they decide to start prepping for a show. It?s too late then! A true bodybuilder is always getting ready for the next show. The day after you?re done competing, if you?re a true competitor, then you?re already thinking about what you need to do in the off-season to get ready for the following year. EVERY DAY IS AN OPPORTUNITY THAT EXISTS ONLY ONCE AFTER WHICH AN ADVANTAGE IS EITHER GAINED OR LOST! Are you letting your competitors gain an edge over you while you waste valuable opportunities to grow. Every workout, every day needs to be optimized!!! I don?t care if you?re next show is 2 years away. You don?t miss meals! You make sure you get adequate rest and recovery. You don?t compromise your body doing stupid things! And you TRAIN YOU ASS OFF like you?re next show is only 2 weeks away! This requires sacrifice and it requires you to have faith in the fact that your success in the future is reliant upon every little thing you do, every day leading up to that event over a very long stretch of time. You cannot measure the effects of your actions from day to day or even week to week. You can, however, recognize when someone has paid their dues in the off-season when they step onstage a year or two later. Likewise, you can tell who didn?t take their off-season seriously when they show up looking same as the year before. Where do you stand?

http://www.kurtweidner.net/training.html


:eek: TEH Animal !!

Not sure how the phuck I've missed this in the last few days but I am SUBBED!!!!!!

Great stuff in here Kurt.

Thanks for your time and dedication to the thread. It's awesome inspiration.

I found the above just before taking off to the gym. What a way to start the morning....

[Scivation]

Kurt is a STUDENT and a teacher. He is constantly learning and becoming better, which is why he is my favorite bodybuilder in any organization.

For those near Roanoke, VA, Kurt will be involved in the Team Scivation seminar there on November 1. Don't miss it!

http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/vaseminar2.jpg

[cantelmi]

This is something I wrote a while back for my website about the importance of off-season...I am in off-season now and I think about this everyday:

Importance of Off-Season

For the natural bodybuilder, gains are made in the off-season. Period! It?s unlikely for one to add muscle when they are in a caloric deficit preparing for a show. So if you don?t want to look the same as you did the last time you stepped onstage, then YOU BETTER TAKE YOUR OFFSEASON TRAINING SERIOUSLY!!! What you do on a daily basis in the off-season is just as important as what you do in-season. I can?t understand competitors who don?t get serious about their diet or training until they decide to start prepping for a show. It?s too late then! A true bodybuilder is always getting ready for the next show. The day after you?re done competing, if you?re a true competitor, then you?re already thinking about what you need to do in the off-season to get ready for the following year. EVERY DAY IS AN OPPORTUNITY THAT EXISTS ONLY ONCE AFTER WHICH AN ADVANTAGE IS EITHER GAINED OR LOST! Are you letting your competitors gain an edge over you while you waste valuable opportunities to grow. Every workout, every day needs to be optimized!!! I don?t care if you?re next show is 2 years away. You don?t miss meals! You make sure you get adequate rest and recovery. You don?t compromise your body doing stupid things! And you TRAIN YOU ASS OFF like you?re next show is only 2 weeks away! This requires sacrifice and it requires you to have faith in the fact that your success in the future is reliant upon every little thing you do, every day leading up to that event over a very long stretch of time. You cannot measure the effects of your actions from day to day or even week to week. You can, however, recognize when someone has paid their dues in the off-season when they step onstage a year or two later. Likewise, you can tell who didn?t take their off-season seriously when they show up looking same as the year before. Where do you stand?

http://www.kurtweidner.net/training.html

Great advice for my first ever true offseason, with Team Scivation its Grow Time!!!!

[Lando33]

Kurt is a STUDENT and a teacher. He is constantly learning and becoming better, which is why he is my favorite bodybuilder in any organization.

For those near Roanoke, VA, Kurt will be involved in the Team Scivation seminar there on November 1. Don't miss it!

http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/vaseminar2.jpg

this is going to be a fantastic seminar!

[devinh]

damnit, i'm going back home to FL that weekend, i would have definitely made the trip.

[Animal76]

Squat Machine
2platesx20,4platesx20, 6platesx15, 8platesx15, 10platesx15, 12platesx10, 14platesx7, 10 platesx10
Standing Calf Raises on squat machine
6platesx15, 8platesx12, 10platesx10, 10platesx10, 10platesx8, 10 platesx10
Seated Leg Curls
250x15, 300x10, 300x8, 300x7, 250x12
Front Squats on squat machine
4platesx10,6platesx10, 8platesx10,10platesx6
H-Squat (one leg)
4platesx12, 6platesx8, 6platesx6, 4platesx10
Seated Calf Raises
2platesx25, 3platesx15, 3platesx16, 3platesx16
Abductor
170x16,190x16,190x16
Adductor
200x16, 250x10,250x10
Leg Ext (one leg)
120x15, 150x10,160x8,160x8

[Animal76]

I'm looking forward to it. I really enjoyed the first seminar in Roanoke, we had a great turnout, lots of interest, lots of great questions and we had a nasty leg workout that day! The gym is awesome!


this is going to be a fantastic seminar!

[Animal76]

Monday I had 8 meals and my macros were:

Calories: 3522
Protein: 398
Carbs: 315
Fat: 75
Fiber: 54

[Animal76]

I consumed 9 meals yesterday and my macros were:

Calories: 4178
Protein: 465
Carbs: 362
Fat: 96

I have weighed 217.5 lbs the last 2 mornings at 5:30am.

I

[Animal76]

I attempted biceps today as a light workout...I did 11 sets, but I was very sore and stopped after 2 sets on the 3rd exercise. I am just going to do some cardio at home on the treadmill, walk the dogs and let my body rest today. After monday's and tuesday's workouts my body needs a day to recover.

[Scivation]

I attempted biceps today as a light workout...I did 11 sets, but I was very sore and stopped after 2 sets on the 3rd exercise. I am just going to do some cardio at home on the treadmill, walk the dogs and let my body rest today. After monday's and tuesday's workouts my body needs a day to recover.

That is instinct and something that EXPERIENCE and knowing your own body will teach you to do!

[Lando33]

That is instinct and something that EXPERIENCE and knowing your own body will teach you to do!

very true. Way to listen to your body and act accordingly.

[jaim91]

My g-d...Kurt, Marc, Derek and Rob...all in the same location...doling out advice and training in a Gold's. That seminar is going to be OFF THE CHAIN!!

[TexFlex]

Squat Machine
2platesx20,4platesx20, 6platesx15, 8platesx15, 10platesx15, 12platesx10, 14platesx7, 10 platesx10
Standing Calf Raises on squat machine
6platesx15, 8platesx12, 10platesx10, 10platesx10, 10platesx8, 10 platesx10
Seated Leg Curls
250x15, 300x10, 300x8, 300x7, 250x12
Front Squats on squat machine
4platesx10,6platesx10, 8platesx10,10platesx6
H-Squat (one leg)
4platesx12, 6platesx8, 6platesx6, 4platesx10
Seated Calf Raises
2platesx25, 3platesx15, 3platesx16, 3platesx16
Abductor
170x16,190x16,190x16
Adductor
200x16, 250x10,250x10
Leg Ext (one leg)
120x15, 150x10,160x8,160x8

Awesome job bro, straight up nasty!

[BODYBUILDINGVA]

this is going to be a fantastic seminar!

Looking forward to the seminar Kurt....I will be coming down from Harrisonburg, VA. with a few others from our gym here.....

Randy

(also want you to take a look at me then as I will be 2 weeks out, see ya in a couple of week

[Animal76]

yesterday I took in:

Calories: 4686
Protein: 471g
Carbs: 446g
Fat: 113g
Fiber: 75g

this morning (thursday) I weighed 219 lbs

getting ready to go demolish Chest & Triceps

[italianplaya30]

yesterday I took in:

Calories: 4686
Protein: 471g
Carbs: 446g
Fat: 113g
Fiber: 75g

this morning (thursday) I weighed 219 lbs

getting ready to go demolish Chest & Triceps


How often do you increase your calories?

[FitIron]

I am a huge fan of the volume of training you do.

Keep it coming bro.

It is inspiring...

[Animal76]

I go with how I feel and keep calories as high as possible without allowing it to make me sluggish. Yesterday I was hungry all day and my body needed to recover. I usually bring my calories higher mid-week and on the weekend. 3500-3800 calories is low enough for me to reduce bodyfat. 3800-4200 is maintenance level for me, depending on my activity level. I like to have at least 2 days a week of 4500 or more calories...gets my metabolism racing


How often do you increase your calories?

[FitIron]

Kurt,

On your website I've seen that you have Carb Slam listed as part of your supplement protocol.

How did you like it?

[Animal76]

I liked the carb slam a lot better than using dextrose...if you want a fact-acting carb for post-workout, then i'd recommend it. I am no longer a fan of any high glycemic carb, even post-workout so i just use oats now
Kurt,

On your website I've seen that you have Carb Slam listed as part of your supplement protocol.

How did you like it?

[Animal76]

CHEST & TRICEPS

HS Front Mil Press
1pesx20,1pesx202pesx15, 3pesx12, 3pesx8, 2pesx15
D-Bell Flys on stabililty ball
50'sx15, 70'sx15, 85'sx12, 100'sx6, 100'sx5, 85'sx7, 70'sx11
Dips
20, 100 lbs x 5 (pauses), 100 lbs x 4 (pauses, 26
Cable Flys
80esx20, 90esx10,90esx9, 90esx10
HS Decline Press
1pesx20, 2pesx20, 3pesx9, 3pesx8, 3pesx8
tricep cable press
100x20,120x12, 130x8, 120x9, 100x12
close grip press on BM chest press
175x11, 190x6,190x6, 190x6
french press
110x5,100x7,100x8
push up on stability ball using d-bells
16, 12

[Animal76]

This was from Monday's workout:

http://www.youtube.com/watch?v=nH3bBYcFLEA

[FitIron]

I liked the carb slam a lot better than using dextrose...if you want a fact-acting carb for post-workout, then i'd recommend it. I am no longer a fan of any high glycemic carb, even post-workout so i just use oats now

Thanks for the info.

I see people ask this often.

I too am not a fan of any high glycemic carb post workout.....

[Animal76]

Thursday 10/9/08 I took in:

Calories: 3905
Protein: 419
Carbs: 358
Fat: 88
Fiber: 66

weight this morning (friday) was 218.5 lbs

[Animal76]

http://www.youtube.com/watch?v=IydcW_Q0rlg

http://www.youtube.com/watch?v=J28SzI_w8lg

http://www.youtube.com/watch?v=dXQx69HEZ2E

http://www.youtube.com/watch?v=-Utpgeislj8

[Animal76]

Monday
5:15am: 1.5 cups EW, .5 cup oats, .25 cup granola, 2 liver tabs, 2 pieces ezekiel bread, fish oil, cla, sesamin, flaxseed oil (softgel)

25 minutes cardio-elliptical

7:45am: 6oz turkey cutlet, 4oz broccoli, 16 almonds, grapefruit, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

10:20am: 1 can tuna, ezekiel pita, 2 tblspn hummus, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12pm: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

2:10pm: 5oz 96/4 beef, .5 cup oats, 5oz sweet potato

SHOULDERS & BACK WORKOUT

5:15pm 2 scoops whey, 1 cup oats

6:35pm: 1 can tuna, ezekiel pita, 2 tblspn hummus

8:15pm: 1.5 cups EW, 1 piece american cheese, 2 pieces ezekiel bread, 1 tblspn PB

TUESDAY
5:15am: 1.5 cups EW, .5 cup oats, .25 cup granola, 2 liver tabs, 2 pieces ezekiel bread, fish oil, cla, sesamin, flaxseed oil (softgel)

7:45am: 1 can tuna, ezekiel pita, 2 tblspn hummus, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

10am: 6oz turkey cutlet, 4oz broccoli, 16 almonds, grapefruit, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12pm: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

2:10pm: 5oz turkey cutlet, 1 pack uncle ben's brown rice (1.7 cups)

LEG WORKOUT

5pm: 2 scoops whey, 1 cup oats

6pm: 1 can tuna, ezekiel pita, 2 tblspn hummus

7:45pm: 8.5oz 96/4 beef, 1 cup oats, 2 tblspn PB

9:45pm: 2 scoops Casein, 1 tblspn PB

WEDNESDAY
5:15am: 1.5 cups EW, .5 cup oats, .25 cup granola, 2 liver tabs, 2 pieces ezekiel bread, fish oil, cla, sesamin, flaxseed oil (softgel)

7:30AM: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, grapefruit, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

10:15am: 6oz turkey cutlet, 4oz broccoli, 16 almonds, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

BICEPS + 20 MIN CARDIO

1PM: 2 scoops whey, 1 cup oats

WALKED DOGS 1.8 MILES

3:20pm 4.5 oz barilla plus pasta, 6.5 oz 96/4 beef, 4 tblspn hummus, 2 pieces Ezekiel bread w/ smart balance light spread

5:35pm: 1 can tuna, ezekiel pita, 2 tblspn hummus

8:10pm: 10oz sirloin, 9oz red potato

11pm 2 scoops casein

THURSDAY
6:10am: 1.5 cups EW, .5 cup oats, .25 cup granola, .25 cup fiber one, 2 liver tabs, 2 pieces ezekiel bread, fish oil, cla, sesamin, flaxseed oil (softgel)

20 MIN CARDIO

8:30am: 6oz turkey cutlet, 4oz broccoli, 16 almonds, grapefruit, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

10:35AM: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12:10pm: 1 scoop casein, 1 scoop whey, 2 tblspn flaxseed meal

2:50pm: 7oz 96/4 beef, 1 cup oats, fish oil, cla, sesamin, flaxseed oil (softgel)

CHEST & TRICEPS WORKOUT
5:50pm: 2 scoops whey, 1 cup oats

6:50pm: Kashi granola bar

7:45pm: 6oz 96/4 beef, 1 pack uncle ben?s brown rice, 3 oz broccoli

10pm: 2scoops casein, 1 piece Ezekiel bread w/ PB

FRIDAY
6am: 1 scoop whey

30 MIN CARDIO-TREADMILL

7:20am: 1.5cups EW, .33cup oats, .33 cup oat bran, 2 tblspn flaxseed meal, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

9:30am: grapefruit

10am: 6oz turkey cutlet, 4oz broccoli, 16 almonds, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12:20pm: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

2:50pm: 6oz 96/4 beef , 1cup oats, fish oil, cla, sesamin, flaxseed oil (softgel)

LOWER & MID BACK WORKOUT

5:45pm: 2 scoops whey, 1 cup oats

Tonight I will go to Moe?s Southwest Grill and pig out!!! Every Friday night- 2 Triple Lindy?s w/ Steak, double meat!!! Yeah Buddy!

[Animal76]

http://www.youtube.com/watch?v=2v55bDzUxeQ

http://www.youtube.com/watch?v=7GHblctXLQQ

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


The Nautilus T-bar row is a new machine in our gym and it is significantly harder than any other t-bar row i have ever used...you can only use about half the weight

[Animal76]

LOWER & MID BACK
stiff leg deadlifts
135x15,135x15, 225x15, 315x15, 365x10, 405x6, 315x15, 225x20
nautilus T-bar rows
2platesx20, 3platesx12, 3.5platesx8, 3platesx12
drop set: 3platesx13>2platesx8>1platesx10
Reverse Hypers
70x15, 140x15, 210x12, 140x15
Close grip pull-downs
220x15, 240x10,260x7, 220x12
Hyperextension
w/ 45 lb barbell 10,10,8
bdywt x 20

[ChokeOnStrength]

Kurt, you're still one of my all time favorite warriors. Geez look at these workouts. You're a constant reminder of going for the top.

Holla!

[Blimp2Pimp]

Kurt, you're still one of my all time favorite warriors. Geez look at these workouts. You're a constant reminder of going for the top.

Holla!

I almost didn't wanna post my 335 SLDL after seeing his numbers...PFFT...this animal makes 315 look like a warm up...DAMN!!!!!!!!

[Animal76]

HS Shoulder Press
90x15, 90x15, 180x15, 270x12, 270x10,270x7, 270x7, 180x23
Cable Curls
150x15, 200x10,200x10,200x10
Seated Lateral D-bell Raises
40'sx20, 45'sx15, 50'sx10, 45'sx15, 40'sx16
Bm preacher Curl Machine
100x15, 115x10,115x10,115x8
lying pull downs in incline
100x15,110x15,120x10,120x10
Cable Upright Rows w/ rope
150x10,10,10,10
Seated Hammer D-bell curls
40'sx12, 45'sx10, 50'sx6, 50'sx5, 45'sx6
Reverse Pec Deck
130x15, 145x8, 130x10,130x10
Nautilus Lateral Raise
160x20,200x11,200x11, 200x10

[Animal76]

this is one of my favorite rear delt exercises

http://www.youtube.com/watch?v=hNz2MKUBt2o

[Animal76]

Barbell Pause Squats
135x10,135x10,225x10,315x11,365x10, 315x6
Upside Down Calf Raises
4platesx15,6platesx20,7platesx20,9platesx8,9plates x6, 9platesx6,7platesx12
Unilateral Leg Ext
140x15,160x10,170x8,140x10,120x12
Seated Calf Raises
3platesx10,10,10,10
Leg Press
6platesx20,10platesx15,12platesx15,14platesx15
Standing Calf Raises on Squat Machine
6platesx10,8platesx10,10platesx8, 8platesx10

[Animal76]

http://www.youtube.com/watch?v=vPFCTOMC-P0

[Animal76]

http://www.youtube.com/watch?v=vYlZdadZ2Uc

[Animal76]

http://www.youtube.com/watch?v=vl4pPiINlS4

[FitIron]

Kurt,

Thanks for taking the time to post your training videos....

They are information and helpful......

[Animal76]

Videos are a lot more telling and descriptive than a workout journal by itself and they are a great reference tool. I'm working on compiling as many exercises as possible that I regularly perform on my youtube account

not all the videos are terribly exciting, but some are for the purpose of demonstrating different ways of hitting muscle groups


Kurt,

Thanks for taking the time to post your training videos....

They are information and helpful......

[FitIron]

Videos are a lot more telling and descriptive than a workout journal by itself and they are a great reference tool. I'm working on compiling as many exercises as possible that I regularly perform on my youtube account

not all the videos are terribly exciting, but some are for the purpose of demonstrating different ways of hitting muscle groups

Ha, I am not worried about the excitement factor but the results that can be achieved.

I've also just spent the last while watching several of your vid's.

Very motivating to watch...

[RUBICON19]

Overhead Dumbell Press
110's x 7 reps + 1 negative

http://www.youtube.com/watch?v=6_PV9jGUwdk

Don't ask me what the guy to the right is trying to do. I only asked the guy behind me to spot and then his friend ran over and seemed to want to help.

LOL... Thats CLASSIC! Nice set though.. :)

[RUBICON19]

Monday I tried to do an arm workout, but was having some serious tendon issues. After doing 3 exercises I stopped.

Tuesday I did some light arms, some pull-ups, seated chain rows and abs. Just wanted to do something and get bloodflowing without aggravating my tendonitus

I have the same problem. Its AWFUL isnt it? I try to wish it away, but so far thats not working!!!

BTW, this is the most impressive log I have seen. You are a GREAT inspiration bro..

[Animal76]

thanks man! I appreciate it! It's motivating for me if I know i'm going to post my workout and videos at the end of the day...I know I have to bring it everyday when i'm in the gym.


I have the same problem. Its AWFUL isnt it? I try to wish it away, but so far thats not working!!!

BTW, this is the most impressive log I have seen. You are a GREAT inspiration bro..

[RUBICON19]

Could you give out that Muffin recipe?

[Animal76]

what muffin recipe are you referring to?


Could you give out that Muffin recipe?

[Animal76]

HS Incline Press
90x20,90x20,180x15,270x24,360x8,360x6,270x13
D-bell Flys on Stability Ball
70'sx15, 90'sx9, 100'sx7, 100'sx4, 70'sx15
HS Decline
90x20,180x15,270x8,270x7,270x7
Dips
32, 20,20
Tricep Cable Press
100x20,100x15,100x13
drop: 100x12>75x8>50x12
close grip press on bm chest press
190x9.205x4,205x4,175x10
Decline Skull Crushers
100x8,8,8

[Animal76]

http://www.youtube.com/watch?v=-klQY9GuvCE

[RUBICON19]

what muffin recipe are you referring to?


Here you wrote...

"I get up at either 4:35 or 5:20am depending on my first client. I eat eggwhite/oatmeal muffins (I make these ahead of time) that consist of 1.5 cups liquid All Whites (same as eggwhites or eggbeaters) and 1 cup of oats with some cinnamon and splenda. These are very handy and save a lot of time."


Is this is it? Egg whites and oats?

[Animal76]

I haven't been using these as of late, but they are handy, especially for travel.
Get some disposable aluminum pot pie tins (they can be re-used), put them on a cookie sheet, spray with non-stick cooking spray, mix desired amount of eggwhites and oats together (depending on your target macros for carbs and protein) with cinnamon and splenda and pour into tins. You can also add flaxseed meal for added fat and fiber.
Bake at 350 degrees for around 25 minutes (may vary depending on your oven).
The recipe is very adjustable


Here you wrote...

"I get up at either 4:35 or 5:20am depending on my first client. I eat eggwhite/oatmeal muffins (I make these ahead of time) that consist of 1.5 cups liquid All Whites (same as eggwhites or eggbeaters) and 1 cup of oats with some cinnamon and splenda. These are very handy and save a lot of time."


Is this is it? Egg whites and oats?

[FitIron]

I haven't been using these as of late, but they are handy, especially for travel.
Get some disposable aluminum pot pie tins (they can be re-used), put them on a cookie sheet, spray with non-stick cooking spray, mix desired amount of eggwhites and oats together (depending on your target macros for carbs and protein) with cinnamon and splenda and pour into tins. You can also add flaxseed meal for added fat and fiber.
Bake at 350 degrees for around 25 minutes (may vary depending on your oven).
The recipe is very adjustable

AWESOME idea!!

I've never thought about using pot pie tins for such!!

Thanks!

[RUBICON19]

I haven't been using these as of late, but they are handy, especially for travel.
Get some disposable aluminum pot pie tins (they can be re-used), put them on a cookie sheet, spray with non-stick cooking spray, mix desired amount of eggwhites and oats together (depending on your target macros for carbs and protein) with cinnamon and splenda and pour into tins. You can also add flaxseed meal for added fat and fiber.
Bake at 350 degrees for around 25 minutes (may vary depending on your oven).
The recipe is very adjustable

Cool. Thanks bro. Always interested in funky recipe's

[Animal76]

Back & Hamstrings
Wide Grip Lat Pull Downs
160x20,220x15,260x20, 280x15, 300x8, 280x10, 260x15

BM Lying Leg Curls
115x15, 145x12, 160x8, 160x7, 145x8
Seated Cable Rows
250x15, 290x8, 290x10, 290x10
Seated Leg Curls
220x15,260x10,220x15,220x15
T-Bar Rows
2platesx20,3platesx10,10,10


I kept this workout short, because I was very tired and run down. I was happy that I was able to get 260 lb for 20 reps on the pull downs (that might be a PR). My strength still sucks, but at least it's getting better

[Animal76]

Biceps & Calves
Seated Alternate D-bell curls
30'sx15,45'sx15, 60'sx8,60'sx8,60'sx860'sx8
Standing Calf Raises on Squat Machine
4platesx20,6platesx20,8platesx15,10 platesx10,10platesx10,10platesx10
Spider Curls
80x6,6,6
HS Horizontal Calf Raises
6platesx16, 8platesx10,8platesx10, 8platesx8, 6platesx16
High Pulley Cable Curls
90esx12, 100esx9,110esx6, 110esx5
Hammer Cable Curls 120x15,150x10,160x10,160x10
Seated Calf Raises
2platesx20, 3platesx16,16,16

The tendonitus is my arms is getting a little better, but it's still preventing me from being able to do what i'm capable (in terms of strength) on biceps.

[Animal76]

So this morning I got brave and decided to check my bodyfat via a 7 point skin caliper test. I have been very hesitant to do this, although I believe it's a good way to keep yourself honest in the off-season and to track progress. I did 5 out of the 7 sites myself and then monitored someone doing the other 2 to make sure they did it correctly. I can assure you that I do not fudge these tests, I make sure to grab anything that's there...if there's fat i'll find it.

skinfold measurements (mm)
chest: 4
ab: 8
thigh: 7.5
SI: 5
midax: 4.5
subscap: 9
tricep:3

according to these numbers i'm 5.86% There's no way i'm that lean! I feel like a fatty every time I look in the mirror with a shirt off.
I weighed 216 lbs, which is down a little, because i've typically been weighing around 217.5 lbs

[NC_Tarheel]

I did the Smith Split squats today for the first time and my legs are hammered!! It is beyond comprehension how you're using 3 plates in that video..I am in awe!! Been enjoying following your journal...you're definitely an inspiration to many!!

[Animal76]

Monday
5:15am: 1.5 cups EW, 2 liver tabs, 2 pieces ezekiel bread, grapefruit, 2 fish oil, 2 cla, sesamin, flaxseed oil (softgel)

20 minutes cardio-elliptical

7:50am: 6oz chicken, 4oz broccoli, 14 almonds, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

10:00am: 1 can tuna, ezekiel pita, 2 tblspn hummus, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12:10pm: 1 scoop casein, 1 scoop whey, 2 tblspn flaxseed meal

2:00pm: 7oz 96/4 beef, 1 cup oats, 2 fish oil, 2 cla, sesamin

QUADS & CALVES
WORKOUT

5:00pm 2 scoops whey, 1 cup oats

6:30pm: 3oz barilla plus pasta, 5oz 96/4 beef

9pm: 2scoops Casein, 1 tblspn PB

Calories: 3551
Protein: 412
Carbs: 278
Fat: 88
Fiber: 50

TUESDAY
5:10am: 1.5 cups EW, 2 liver tabs, 2 pieces ezekiel bread, grapefruit, fish oil, cla, sesamin, flaxseed oil (softgel)

7:10am: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, 1 tblspn PB, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

9:10am: 6oz chicken, 4oz broccoli, 1 tblspn PB, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12:30pm: 6oz 96/4 beef, 1cup oats, 2 fish oil, 2 cla, 1 sesamin

20 min cardio ? treadmill + walked dogs 2 miles

3:45pm Ezekiel pita, 5oz chicken, 14 almonds

5:30pm: 2 scoops whey, 1 tblspn PB

8pm: 10oz tenderloin, 10oz red potato, 3oz broccoli
Calories: 3161
Protein: 385
Carbs: 224
Fat: 81
Fiber: 43

WEDNESDAY
5:15am: 1.5 cups EW, .5 cup oats, .25 cup granola, 2 liver tabs, 2 pieces ezekiel bread, 2fish oil, 2cla, sesamin, flaxseed oil (softgel)

20 min cardio-elliptical

7:40AM: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, grapefruit, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

9:30am: 6oz turkey chicken, 4oz broccoli, 14 almonds, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12:10pm: 1 scoop casein, 1 scoop whey, 2 tblspn flaxseed meal

2:40pm: 6oz 96/4 beef, 1cup oats, fish oil, cla, sesamin

CHEST & TRICEPS

5:40pm: 2scoops whey, 1 cup oats

7:30pm: 6.5oz beef tenderloin

10pm: 2 scoops casein

THURSDAY
6:10am: 1.5 cups EW, grapefruit, 2 liver tabs, 2 pieces ezekiel bread, 2 tblspn PB, 2 fish oil, 2cla, sesamin, flaxseed oil (softgel)

7:30am: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

20 MIN CARDIO

10am: 6oz turkey chicken, 4oz broccoli, 14 almonds, 2 liver tabs, fish oil, cla, sesamin, flaxseed oil (softgel)

12:30pm: 2scoop whey, 2 tblspn flaxseed meal, 1 tblspn PB

2:30pm: 6oz 96/4 beef, 1 cup oats, 2 fish oil, 2 cla, sesamin,

BACK & HAMSTRING WORKOUT

4:45pm: 2 scoops whey

5:30am: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, fish oil, cla, sesamin, flaxseed oil (softgel)

8pm: 2scoops casein, 1 tblspn PB

9:30pm: 1.5cups EW, 2 pieces Ezekiel bread
Calories: 3554
Protein: 462
Carbs: 205
Fat: 98
Fiber: 45

FRIDAY
6am: 1 scoop whey

30 MIN CARDIO-TREADMILL

7am: 1.5cups EW, 2 pieces Ezekiel bread, 21 tblspn PB, 2 liver tabs, 2 fish oil, 2 cla, sesamin, flaxseed oil (softgel)

8:15: 4oz chicken, grapefruit, 14 almonds, fish oil, cla, sesamin

BICEPS & CALVES

10:45am: 2 scoops whey

11:25am: Ezekiel pita, 1 can tuna, 2 tblspn hummus, fish oil, cla, sesamin

2:10pm: frittatas.1cupEW, .25 cup oats, 4oz 96/4 beef, fish oil, cla, sesamin,

[bucsfan]

awesome journal man!

[Slackadjuster]

Man...I miss The Weight Club!...

Hey Kurt..my sister said she was using you as a trainer again. Thank God! You did wonders for her last time.
Thanks!!

[Animal76]

Shoulders & Triceps
Overhead D-bell Press
30'sx15,45x15,60'sx10,80'sx10,100'sx15,110'sx8 (+1 negative), 120'sx3, 100'sx8, 85'sx9
Seated Lateral D-bell Raises
35'sx10,45'sx20 (PR), 50'sx12(PR), 55'sx9 (PR)
drop set:60'sx5>45'sx8>30'sx10
Lying Pull Downs on incline
115x20 (PR), 130x10 (PR), 130x9, 120x10
Tricep Rope Press
60x30,70x15,75x10,60x15
BB Upright Rows
135x15,165x5, 135x10
Weighted Dips
100x12, 145x6, 100x8
Reverse Pec Deck
130x15, 10,10
HS Shoulder Press
180x25, 12
Cable Upright Rows w/ Rope
150x10,10
Close Grip Press on BM chest press
205x8,220x5

[Animal76]

Heading to the gym here in a few...getting in the right mindset. i was reading over this piece I wrote 2 years ago (one of my favorites):

Journey

You have embarked on a journey that few would understand or even want to be a part of. Ahead of you lies a long hard road filled with obstacles that will try to test your desire, motivation and spirit. Best part, this road is optional and you chose it. Always remember why you chose it?Because you can! You will always be and always have been more than just another average individual, living an ordinary life. This path you chose enables you to test the very limits of yourself to remind yourself that YOU ARE ALIVE!!! Your ability to take this path and not falter where others would, inspires those who want to dream and motivates them to have a purpose. To them, you are more than human, but for you?it?s the only way to live.

Every day you wake, you think about what you need to do to reach your goal.

You never consider any reason that you won?t succeed

You never believe that anything can get in your way or stop you.

All you see is the path, your goal and the space in between.

Today and everyday the actions you take narrow that space.

http://www.kurtweidner.net/mindset.html

[FitIron]

Heading to the gym here in a few...getting in the right mindset. i was reading over this piece I wrote 2 years ago (one of my favorites):

Journey

You have embarked on a journey that few would understand or even want to be a part of. Ahead of you lies a long hard road filled with obstacles that will try to test your desire, motivation and spirit. Best part, this road is optional and you chose it. Always remember why you chose it?Because you can! You will always be and always have been more than just another average individual, living an ordinary life. This path you chose enables you to test the very limits of yourself to remind yourself that YOU ARE ALIVE!!! Your ability to take this path and not falter where others would, inspires those who want to dream and motivates them to have a purpose. To them, you are more than human, but for you?it?s the only way to live.

Every day you wake, you think about what you need to do to reach your goal.

You never consider any reason that you won't succeed

You never believe that anything can get in your way or stop you.

All you see is the path, your goal and the space in between.

Today and everyday the actions you take narrow that space.

http://www.kurtweidner.net/mindset.html

Damn Kurt, you should write a motivational book!!

AWESOME!!!!!!!!!!!!!!!!!

[Animal76]

Had a great Shoulder/Tricep Workout yesterday, set a few PR's, overall I felt very good and was pleased with my performance in the gym. Here's a few highlights (more on the way):

Overhead D-Bell Press
http://www.youtube.com/watch?v=-vCz0ARYS_Y

http://www.youtube.com/watch?v=IW2meZ8yp44

Seated Lateral D-Bell Raises
http://www.youtube.com/watch?v=A7_w5Ljwapg

http://www.youtube.com/watch?v=88gmgwAsjo4

http://www.youtube.com/watch?v=6vAyBUlVADA

http://www.youtube.com/watch?v=Z77OaPa5tOM

BB Upright Rows
http://www.youtube.com/watch?v=OJAyDw6ezgc

[Animal76]

weighted dips w/ 100 lbs
http://www.youtube.com/watch?v=9UFXW3Nop1o

weighted dips w/ 145 lbs
http://www.youtube.com/watch?v=9KQCg3RKKO4

[italianplaya30]

you really are an animal bro...good work!

[Animal76]

this is from yesterday's workout SLDL video 405x11:

http://www.youtube.com/watch?v=-PP5t2xTWpg

working on regaining some strength in my lower back, I still have a ways to go

[Animal76]

She's been MIA the last couple weeks...you need to call her up and give her a hard time! :)


Man...I miss The Weight Club!...

Hey Kurt..my sister said she was using you as a trainer again. Thank God! You did wonders for her last time.
Thanks!!

[Blimp2Pimp]

this is from yesterday's workout SLDL video 405x11:

http://www.youtube.com/watch?v=-PP5t2xTWpg

working on regaining some strength in my lower back, I still have a ways to go

Back to where...it's already got some insane strength. You're not only thick and big, but strong too...something I admire very much!!! Keep it coming dude. It's wicked motivation for my training!!!

[Animal76]

Back to where...it's already got some insane strength. You're not only thick and big, but strong too...something I admire very much!!! Keep it coming dude. It's wicked motivation for my training!!!

this is where my strength once was:

http://www.youtube.com/watch?v=cuFm76zD5wU

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

[NC_Tarheel]

this is where my strength once was:

http://www.youtube.com/watch?v=cuFm76zD5wU

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

I love the no wrist straps either on the PR...nice lift!

[Animal76]

425x8
http://www.youtube.com/watch?v=IA8UhO73WCw

[Slackadjuster]

She's been MIA the last couple weeks...you need to call her up and give her a hard time! :)
I just called her. She said she was going to give you a call. She said something about "disc problems" in her neck. Don't worry, I'll keep on her!

[bucsfan]

Kurt I like the KOTOR sig

[Animal76]

SLDL
135x15,135x10,225x10,315x10,405x11,425x8,405x5,315 x15,225x20
Reverse Hypers
70x15, 140x15,140x15
Hyperextension
20,20,20

[Animal76]

Chest & Back
HS Incline Press
90x20,90x20,180x15,270x25,270x12,270x10
pauses + slow descent 270x6,
Wide Grip Lat Pull Downs
160x10,220x10,280x20, 280x12, 280x10,280x10
D-Bell Stability Ball Flys
70'sx15,85'sx15,100'sx10 (w/ spotter), 100'sx5, 85'sx8, 70'sx13
Nautilus T-Bar Rows
2platesx10,3platesx15, 4platesx8, 4platesx7, 3platesx20
HS Decline
270x15, 10, 8
HS Hi Row
270x15, 12, 12
Cable Flys
100esx15, 10, 8
Stiff Arm Lat Pulls
100x10, 110x6,100x6
Barbell Shrugs
315x15 (pauses), 405x10 (pauses), 495x20,585x16

[Animal76]

I had an awesome workout today. PR's on pretty much every exercise. I set some off-season strength goals this weekend and I already hit several of them today. I have a couple of vids on the way.

[Animal76]

280x20
http://www.youtube.com/watch?v=lwCf9z0Lx_4

[Animal76]

I weighed 218 lbs this morning at 5:30am

[FitIron]

hey Kurt, monsterous progress as usual.

When are you competing in 09?

[Animal76]

I will likely compete in the WNBF Pro-American in May and WNBF Worlds in November. Nothing is set in stone. Waiting for the contest calendar to come out


hey Kurt, monsterous progress as usual.

When are you competing in 09?

[FATHER FLEX]

Awesome log! Its going to be freaking awesome to follow your offseason progress bro. You are beyond focused bro.

It was great meeting ya in Evansville, and trust me guys. Kurt just look like mean dude! He is actually one of the nicest most humble individuals you will ever meet. :) I got a good idea of what its going to take to be realy competitive at the pro ranks! You guys should see just how freaky the man is in person.

Keep it up bro!

http://i4.photobucket.com/albums/y139/PIQUE7719/Ben08013.jpg

[FitIron]

Awesome log! Its going to be freaking awesome to follow your offseason progress bro. You are beyond focused bro.

It was great meeting ya in Evansville, and trust me guys. Kurt just look like mean dude! He is actually one of the nicest most humble individuals you will ever meet. :) I got a good idea of what its going to take to be realy competitive at the pro ranks! You guys should see just how freaky the man is in person.

Keep it up bro!

http://i4.photobucket.com/albums/y139/PIQUE7719/Ben08013.jpg

Pair of FREAK-A-ZOID's...

that's how i want to look when i grow up

[dam225]

Kurt,

Looks like you are already deep into a solid offseason! Well done. Let me know if you ever want to make a road trip up to DC again. We always have some great workout sessions. I love training in Blackburg...great atmosphere.

Talk to you soon.

Best,
Doug

[Animal76]

it's been a few days since i've updated my journal...was having some internet issues, which are now resolved.

Last thursday I hit legs, but my right knee was really bothering me, so I backed off quite a bit. I did what I could, still worked out for 90 minutes and did a lot of exercises, but it was a subpar workout.

Friday I only had an hour to hit arms so I did 2 exercises for triceps (push-downs and skull crushers...wait I also did 3 quick sets of rope presses at the end) and 2 exercises for biceps (cable curls and seated alternate dumbells curls)

My arms (especially my triceps) were still sore today, so I kept my shoulder workout a little shorter than usual. 4 exercises: HS Shoulder Press, One Arm Lateral Cable Raises, Reverse Pec Deck, Cable Upright Rows with Rope.

[Animal76]

I feel like i'm making some progress finally, for a while I just felt like I was spinning my wheels. Thanks for the offer on coming up there to train. Can't really travel much right now because I need to stay here and work, plus it's hard to find someone to take care of the dogs. I'm going up to NYC to help out Brian at Worlds in a couple of weeks. You and Steph are always welcome to come down though. The place looks a lot different now.


Kurt,

Looks like you are already deep into a solid offseason! Well done. Let me know if you ever want to make a road trip up to DC again. We always have some great workout sessions. I love training in Blackburg...great atmosphere.

Talk to you soon.

Best,
Doug

[Animal76]

yesterday morning as I was at work I started to feel like crap. Luckily I only had clients from 6am until noon and then I went home, because by then I felt like complete ****. All i did for the remainder of the day was rest/sleep. Today I am feeling 100% better and ready to hit the gym hard this afternoon. It was probably a good thing for my body to get an extra break. I am going to train today, tomorrow and thursday and then take friday off so i'm ready to hit Shoulders & Back with Lobliner on Saturday in Roanoke.

[Lando33]

yesterday morning as I was at work I started to feel like crap. Luckily I only had clients from 6am until noon and then I went home, because by then I felt like complete ****. All i did for the remainder of the day was rest/sleep. Today I am feeling 100% better and ready to hit the gym hard this afternoon. It was probably a good thing for my body to get an extra break. I am going to train today, tomorrow and thursday and then take friday off so i'm ready to hit Shoulders & Back with Lobliner on Saturday in Roanoke.

Way to play it smart. Roanoke is going to be off tha chain!

[Animal76]

Getting plenty of rest yesterday really paid off, because I felt incredible today. Strong, lots of energy and my joints DID NOT HURT (WOW!)

CHEST & BACK
HS Front Mil Press
90x20,90x20,180x10,270x15,320x7,340x4,270x10
Wide Grip Lat Pull Down
160x15,220x10, 300x15 (PR), 300x10,300x8,280x10
Incline Cable Flys
70esx15,80esx11,90esx6,80esx8,70esx10
Nautilus T-Bar Rows
2platesx10,3platesx10, 4platesx8,4platesx7,3platesx16
BM Chest Press
295x12, 8, 6
Seated Cable Low Rows w/ Rope
180x15, 210x8,8,8
SM Incline Press
1pesx10,2pesx10,2pesx8
HS One Arm Seated Rows
3platesx15, 4platesx6, 3platesx15, 3platesx15
Pec Deck
145x15,12,12
DB Shrugs (pauses)
170'sx15,16,15

[Animal76]

Triceps & Biceps
Tricep Cable Press/Pushdown
50x35,60x3075x30,100x22,100x20,100x20,75x30,60x35
EZ Bar Curls
80x16,100x15,110x10,110x8
Cable Skull Crushers
150x15,200x8,200x8,150x15
Hammer Cable Curls
150x10,170x8,200x4
Tricep Rope Press
50x25,20,15
HS Preacher Curl
90x15,105x8,105x8,90x11
One Arm Reverse Tricep Ext
50x20,60x12,60x10
High Pulley Cable Curls
80esx12, 10,10

[Animal76]

Legs
Squat Machine
2platesx10,2platesx10,4platesx15,6platesx15,8plate sx15,10platesx15,12platesx6

superset with:
Leg Press
2platesx15,4platesx15,6platesx15,8platesx15,10plat esx15,14platesx8,12platesx10

and
Standing calf raises on squat machine
4platesx15, 6platesx15,8platesx12,10platesx10,12platesx6

Seated Leg Curl
250x15,300x7,300x8,300x6
superset w/
Calf Raises on BM leg press machine
400x10,10,8,8
Barbell Walking Lunges
135 x 3 sets

Calf Raises on Vertical Leg Press
6platesx16,7platesx12, 10,8
Unitaleral Leg Ext
150x12,170x10,190x5,120x16
Seated Calf Raises
2platesx20,3platesx15,15,15
superset w/
Hyperextension
20,20,20,20
Abductor
150x20,190x12,190x12
Adductor
200x15,250x12, 250x12

[Animal76]

So yesterday I had the opportunity to be a part of Team Scivation in helping with the Roanoke Gold's Gym Seminar. It was a great time and everyone seemed to find the seminar very beneficial. Marc and Derek are very passionate about what they do. It was an honor to finally meet Rob (Lando) in person (this guy is built like a f***ing TANK!!!). I had the opportunity to hit a shoulder/back workout with Rob.

HS Shoulder Press
90x15,90x15,180x15,270x18 (PR),360x5 (w/ spot), 320x6 (w/ spot),270x11,180x21
Pull Downs
200x10,240x10,260x9,260x10,180x16 (this lat pull down felt very different from the one i'm used to)
Seated Lateral D-Bell Raises
40'sx15,45'sx12,45'sx10
drop set:45'sx10>35'sx10>25'sx10
Seated Cable Rows
220x15,265x9,295x6,220x16
Reverse Pec Deck
205x20,295x6,235x12
drop: 235x10>190x8>145x6
HS Low Rows (one arm)
3platesx15,4platesx10,3platesx15,3platesx15
superset w/
Cable Upright Rows
150x8,120x10,10,10
DB Shrugs (paused reps)
150'sx10,10,10

[Lando33]

So yesterday I had the opportunity to be a part of Team Scivation in helping with the Roanoke Gold's Gym Seminar. It was a great time and everyone seemed to find the seminar very beneficial. Marc and Derek are very passionate about what they do. It was an honor to finally meet Rob (Lando) in person (this guy is built like a f***ing TANK!!!). I had the opportunity to hit a shoulder/back workout with Rob.


The pleasure was all mine. It was a great honor to hang out, chat and share a workout with someone whom I have respected for years. It was really a great time and I will see you in NY next week as we watch Brian wreck shop @ THE WORLDS!

The seminar was very cool and I think everyone that attended left with a slightly better understand of Scivation's diet and training principles.

[BODYBUILDINGVA]

So yesterday I had the opportunity to be a part of Team Scivation in helping with the Roanoke Gold's Gym Seminar. It was a great time and everyone seemed to find the seminar very beneficial. Marc and Derek are very passionate about what they do. It was an honor to finally meet Rob (Lando) in person (this guy is built like a f***ing TANK!!!). I had the opportunity to hit a shoulder/back workout with Rob.

HS Shoulder Press
90x15,90x15,180x15,270x18 (PR),360x5 (w/ spot), 320x6 (w/ spot),270x11,180x21
Pull Downs
200x10,240x10,260x9,260x10,180x16 (this lat pull down felt very different from the one i'm used to)
Seated Lateral D-Bell Raises
40'sx15,45'sx12,45'sx10
drop set:45'sx10>35'sx10>25'sx10
Seated Cable Rows
220x15,265x9,295x6,220x16
Reverse Pec Deck
205x20,295x6,235x12
drop: 235x10>190x8>145x6
HS Low Rows (one arm)
3platesx15,4platesx10,3platesx15,3platesx15
superset w/
Cable Upright Rows
150x8,120x10,10,10
DB Shrugs (paused reps)
150'sx10,10,10


Hey Kurt....the guy that came down from Harrisonburg with me to attend the seminar.......he mentioned when we were all working out....."he said...damn...how many sets does he do?'...and I was like......heck...that is probably only about 1/2 of what he normally does.....that is why his nickname is the ANIMAL....and he said...."ain't that the damn truth"

Great seminar...and watching you and Rob workout was motivating as hell.....just being around you guys and Marc and Derek was a great time for us mere humans....LOL...

It was good seeing you again.....and thanks for taking a look at me...

Randy

[Animal76]

Randy, it was great seeing you again. You're looking good and should do quite well at your shows. You know what works for you in terms of show prep, so stick with it.


Hey Kurt....the guy that came down from Harrisonburg with me to attend the seminar.......he mentioned when we were all working out....."he said...damn...how many sets does he do?'...and I was like......heck...that is probably only about 1/2 of what he normally does.....that is why his nickname is the ANIMAL....and he said...."ain't that the damn truth"

Great seminar...and watching you and Rob workout was motivating as hell.....just being around you guys and Marc and Derek was a great time for us mere humans....LOL...

It was good seeing you again.....and thanks for taking a look at me...

Randy

[Animal76]

Quads & Calves
Leg Press
2platesx30,4platesx20,6platesx20,8platesx20,10plat esx25,12platesx25,
14platesx15,12platesx20
superset w/
Standing Calf Raises on Squats Machine
4plx15,6plx15,8plx15,10plx12,12plx8,12plx6,14plx5, 10plx10
Hack Squat on Squat machine
2plx10,4plx106plx5,6plx5,4plx10
H-Squat
6plx15,8plx15,10plx12,8plx16
superset w/
HS Calf Raise
6plx15,8plx10,8plx10,8plx10
Seated Calf Raise
2plx35,25,20
Unilateral Leg Ext
160x15,170x8,120x16

[lth]

damn, somehow missed this thread....your a beast man. Workouts look sick!

[Lando33]

Kurt -

Congrats on the write-up in the new NB&F magazine - no wonder you asked me if I had seen it!

It was an honor to meet you and train with you this past weekend. I have followed your career for a while now and you continue to to be one of my favorite bodybuilders (natural or otherwise). The rest of our federation won't know what hit em the next time you step on stage.

See you in a few days in NYC!

[Animal76]

Thanks, I actually have not seen the mag or the write-up. I asked if you had seen the mag, because I figured there was a write-up on the mid-america and maybe the Int'l.

Looking forward to seeing you again this weekend. We can enjoy sitting this one out and watching Brian kicks ass!


Kurt -

Congrats on the write-up in the new NB&F magazine - no wonder you asked me if I had seen it!

It was an honor to meet you and train with you this past weekend. I have followed your career for a while now and you continue to to be one of my favorite bodybuilders (natural or otherwise). The rest of our federation won't know what hit em the next time you step on stage.

See you in a few days in NYC!

[Lando33]

Thanks, I actually have not seen the mag or the write-up. I asked if you had seen the mag, because I figured there was a write-up on the mid-america and maybe the Int'l.

Looking forward to seeing you again this weekend. We can enjoy sitting this one out and watching Brian kicks ass!

Actually, we are representing pretty heavily in the magazine! There is a nice 1-page spread on you in addition to contest coverage of the mid-america. Unfortunately, I'll have to wait a little longer to see any contest coverage of the International.

Brian's gonna bring tha sickness this weekend. I'll be there - camera in hand.

[Animal76]

thank you for reminding me to bring my camera!

Do you think mountain man will be there?


Actually, we are representing pretty heavily in the magazine! There is a nice 1-page spread on you in addition to contest coverage of the mid-america. Unfortunately, I'll have to wait a little longer to see any contest coverage of the International.

Brian's gonna bring tha sickness this weekend. I'll be there - camera in hand.

[lth]

Do you think mountain man will be there?

Lmao

[PaC-mAn8]

This is such an inspiring journal. Keep it up Kurt!

[Lando33]

Pics from the Scivation Seminar over this past weekend:

Kurt layin' it down:
http://i240.photobucket.com/albums/ff63/Lando331/roanoke%20seminar/IMG_0225.jpg
http://i240.photobucket.com/albums/ff63/Lando331/roanoke%20seminar/IMG_0231.jpg

Just some light rows:
http://i240.photobucket.com/albums/ff63/Lando331/roanoke%20seminar/IMG_0274.jpg
http://i240.photobucket.com/albums/ff63/Lando331/roanoke%20seminar/IMG_0276.jpg

[devinh]

you are looking huge man. wish i could have been at the seminar but already had plans to head home to florida for the weekend. your workouts are pretty sick, i know i don't have to tell you to keep it up, you always seem to bring the intensity

[billfinkbiner]

thank you for reminding me to bring my camera!

Do you think mountain man will be there?

L O FREAKIN' L

[Animal76]

Chest & Back
HS Incline Press
90x20,90x20,180x15,180x10,270x23,270x12,270x12
pause/slow descent: 180x10
Pull Downs
160x10,220x10,300x12,280x12,280x10,260x15
Stability Balls Flys
70sx15, 85'sx12,85'sx10,70'sx15,60'sx20
Nautilus T-bar rows
3platesx20,4platesx8,4platesx8,3platesx16,
HS Decline
180x20,270x10,270x10
drop set:270x8>180x6>90x10
Seated Cable Rows
250x15,300x10,300x7,250x16

[Animal76]

I was out of town this past weekend, helping Brian Whitacre at WNBF World Championships.
Marc and I trained together on friday, see Marc's journal:
http://forum.bodybuilding.com/showthread.php?t=108546001&page=248

I had an epiphany friday and have since adapted a new training style that I am experimenting with. It's nothing that I invented and I have incorporated aspects of it before, but never used the principle in entirety.
Basically on each exercise I prepare the muscle with a progression of warm-ups for one ridiculous, all out failure working set. The working set begins with a weight that challenges yet allows me to maintain proper form. Upon reaching initial failure I will either perform a 5 or 10 second rest pause, go to failure again and then another 5 or 10 second rest/pause then go to failure again...or I will perform multiple drop sets to failure. In some cases I may perform rest/pauses at multiple weights within a drop set. The idea maximize muscle fiber recruitment in one set with the equivalent amount of work that you would normally do in 4-5 working sets.

[Beast]

I was out of town this past weekend, helping Brian Whitacre at WNBF World Championships.
Marc and I trained together on friday, see Marc's journal:
http://forum.bodybuilding.com/showthread.php?t=108546001&page=248

I had an epiphany friday and have since adapted a new training style that I am experimenting with. It's nothing that I invented and I have incorporated aspects of it before, but never used the principle in entirety.
Basically on each exercise I prepare the muscle with a progression of warm-ups for one ridiculous, all out failure working set. The working set begins with a weight that challenges yet allows me to maintain proper form. Upon reaching initial failure I will either perform a 5 or 10 second rest pause, go to failure again and then another 5 or 10 second rest/pause then go to failure again...or I will perform multiple drop sets to failure. In some cases I may perform rest/pauses at multiple weights within a drop set. The idea maximize muscle fiber recruitment in one set with the equivalent amount of work that you would normally do in 4-5 working sets.

Very cool! I have been doing the one-all-out-set for about a month now and love it. I throw in some rest-pauses and partials here and there as well.

I did 5 "heavy sets" for chest on Monday and it is more sore than if I did 20!

[Animal76]

Legs
Leg Press
warm-up progression: 2,4,6,8,10,12 plates x 10 reps (6 warm-up sets)
working set: drop 16platesx15>12platesx10>8platesx15>4platesx20

Lying Leg Curl
warm-up 130x10
working: drop 175x15>130x10>85x10 (multiple forced reps)

HS Calf Raise
warm-up: 4,6plates x 10
working drop: 8plx12>6plx6>2plx12

Hack Squats
warm-ups: 2,4,6pl x10, 8plx5
working:10plx5>8plx5>6plx10>4plx10

Seated Calf Raises
warm-up: 2pl, 3plx 10
working drop: 4plx5>3plx12>2plx10
additional set: 2pl x30

Leg Ext
working drop: stack (240)x22> 2/3 stack x 12 > 1/3 stack x 15

BB Pause Squats
135x10,225x10
315x6

Adductor
200x10,250x15,250x10
Abductor
190x15,190x10

Squat Machine
warm-up: 2,4,6,8plates x 5
working drop: 10plx10>8plx5>6plx5>4plx8

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


This was yesterday's workout and my legs are SORE AS HELL TODAY!!!

[FitIron]

Legs
Leg Press
warm-up progression: 2,4,6,8,10,12 plates x 10 reps (6 warm-up sets)
working set: drop 16platesx15>12platesx10>8platesx15>4platesx20

Lying Leg Curl
warm-up 130x10
working: drop 175x15>130x10>85x10 (multiple forced reps)

HS Calf Raise
warm-up: 4,6plates x 10
working drop: 8plx12>6plx6>2plx12

Hack Squats
warm-ups: 2,4,6pl x10, 8plx5
working:10plx5>8plx5>6plx10>4plx10

Seated Calf Raises
warm-up: 2pl, 3plx 10
working drop: 4plx5>3plx12>2plx10
additional set: 2pl x30

Leg Ext
working drop: stack (240)x22> 2/3 stack x 12 > 1/3 stack x 15

BB Pause Squats
135x10,225x10
315x6

Adductor
200x10,250x15,250x10
Abductor
190x15,190x10

Squat Machine
warm-up: 2,4,6,8plates x 5
working drop: 10plx10>8plx5>6plx5>4plx8

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


This was yesterday's working and my legs are SORE AS HELL TODAY!!!

OFF THE charts Kurt, my legs got sore just from reading it....

I am crushing the wheels tomorrow myself and cannt wait to get in the gym...

[Lando33]

Very cool! I have been doing the one-all-out-set for about a month now and love it. I throw in some rest-pauses and partials here and there as well.

I did 5 "heavy sets" for chest on Monday and it is more sore than if I did 20!

I have recently employed this and I am already getting the feeling that this tweak in my routine will yeild some big changes!