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

[fltallpaul]

Congrats on the Victory in Sacramento, your dedication is something I admire and taking your body to a level most are not willing is what moves me. I have been using Brian as my motivation all year and after seeing the pictures on this page well now I have two...after corresponding with Brian earlier this year I decided to follow his approach and diet 24 weeks in my first show...a great decision I now know...

Good Luck at World's I can't wait to see how you and Brian do...wish I could attend that show...

[Animal76]

Thank you! When is your show? What show is it? Best of luck with your training. Good move giving yourself 24 weeks! Brian's approach to contest prep is as sound as possible...he brings it every time he steps onstage!

Originally Posted by fltallpaul

Congrats on the Victory in Sacramento, your dedication is something I admire and taking your body to a level most are not willing is what moves me. I have been using Brian as my motivation all year and after seeing the pictures on this page well now I have two...after corresponding with Brian earlier this year I decided to follow his approach and diet 24 weeks in my first show...a great decision I now know...

Good Luck at World's I can't wait to see how you and Brian do...wish I could attend that show...

[Animal76]

Getting ready to go crush legs here in a few. It's a beautiful day in Blacksburg...perfect for some post-leg workout Hill Sprints

Just figured I'd provide my current supplement arsenal to complete my update of what i've been doing with this contest prep. Here's what i'm using:

Multi-Vitamin
Vitamin C (500mg 2x)

Elastamine
Cissus
Max CLA (6 per day, 1 with each whole food meal)
Sesamin (4 per day)
EFA (4-6 servings per day...I take 1 serving with almost every meal)
Alcalean (at least 6 caps per day...3 in the morning and 3 preworkout)
Pure ALA (3x a day...morning, pre and post workout ....basically when I eat complex carbs)
Lean Green (2x...morning and pre workout)
Pro Liver (2 in the am and 2 preworkout)
CoQ10 (30mg in the am and 30mg with preworkout meal)

Been using thermogenics, so I use creaform, nitrocharge and beta alanine (all Primaforce) instead of Vasocharge, although i'm sometimes use the vaso.

Xtend (no brainer) + added Primaforce BCAA powder

[fltallpaul]

Originally Posted by Animal76

Thank you! When is your show? What show is it? Best of luck with your training. Good move giving yourself 24 weeks! Brian's approach to contest prep is as sound as possible...he brings it every time he steps onstage!

my first contest is Nov 7th, second is the 21st...Layne has done diet from the 18 week mark.

I am doing the NGA American International Championships on Nov 7th, in Coral Springs, Fl. That is a pro qualifier.

Then I travel to Dekalb Illinois for the OCB Midwest States on Nov. 21st, also a PQ. From there I will see how I need to proceed.

[Frankdaddy]

I really enjoy the time yo uare taking to update your journal again as it really lights my fire even more to see advanced bodybuilders give information on what the yare doing, especially one such as yourself that know and can listen to how your body responds to what you are doing everyday. I am excited to see some more improvements and how you place in the largest natty pro show, and I do not doubt you will not be overlooked at this show, good luck man!

[Exa123]

Originally Posted by Animal76

Getting ready to go crush legs here in a few. It's a beautiful day in Blacksburg...perfect for some post-leg workout Hill Sprints

Just figured I'd provide my current supplement arsenal to complete my update of what i've been doing with this contest prep. Here's what i'm using:

Multi-Vitamin
Vitamin C (500mg 2x)

Elastamine
Cissus
Max CLA (6 per day, 1 with each whole food meal)
Sesamin (4 per day)
EFA (4-6 servings per day...I take 1 serving with almost every meal)
Alcalean (at least 6 caps per day...3 in the morning and 3 preworkout)
Pure ALA (3x a day...morning, pre and post workout ....basically when I eat complex carbs)
Lean Green (2x...morning and pre workout)
Pro Liver (2 in the am and 2 preworkout)
CoQ10 (30mg in the am and 30mg with preworkout meal)

Been using thermogenics, so I use creaform, nitrocharge and beta alanine (all Primaforce) instead of Vasocharge, although i'm sometimes use the vaso.

Xtend (no brainer) + added Primaforce BCAA powder

Hey Kurt do you mind giving some insight into the benefits of the Alcalean, Pro Liver and CoQ10?

Thanks Mate

[Animal76]

The alcalean is what i'd refer to as a non-stimulatory fat-loss aid. It does not effect the CNS. Acetyl L-carnitine help mobilize fatty acids into the mitochondria...in short, it helps you better utilize your fat, so that you derive energy from it rather than just store it. It enlables the oxidation of fat. I also notice that it aids recovery (when i'm supplementing with alcalean, I do not get the severe lactic acid build up, which is helpful in allowing me to hit hard posing sessions in the days following other intense workouts.

Pro Liver is basically a liver detoxifier, which has N-Acetyl Cysteine and Milk Thistle. Considering the amount of supplements I take a day (I swallow around 80 pills a day), i'm sure my liver is under some stress, so I think it's wise when supplementing heavily to use it.

I am a big fan of anti-oxidants. They are an underrated/overlooked category of supplements. They don't get the prestige that performance based supplements do. Coenzyme Q10 is an anti-oxidant and metabolic enhancer. It help you derive energy from your food. My theory is that if you're restricting calories, then you want to get as much out of the calories you are taking as possible. It's an optimizer.

Hope this helps. I know my explanation is somewhat unscientific.

A couple other supplements I forgot to mention are Knockout, which I take with GABA before bed.

Originally Posted by Exa123

Hey Kurt do you mind giving some insight into the benefits of the Alcalean, Pro Liver and CoQ10?

Thanks Mate

[Exa123]

Originally Posted by Animal76

The alcalean is what i'd refer to as a non-stimulatory fat-loss aid. It does not effect the CNS. Acetyl L-carnitine help mobilize fatty acids into the mitochondria...in short, it helps you better utilize your fat, so that you derive energy from it rather than just store it. It enlables the oxidation of fat. I also notice that it aids recovery (when i'm supplementing with alcalean, I do not get the severe lactic acid build up, which is helpful in allowing me to hit hard posing sessions in the days following other intense workouts.

Pro Liver is basically a liver detoxifier, which has N-Acetyl Cysteine and Milk Thistle. Considering the amount of supplements I take a day (I swallow around 80 pills a day), i'm sure my liver is under some stress, so I think it's wise when supplementing heavily to use it.

I am a big fan of anti-oxidants. They are an underrated/overlooked category of supplements. They don't get the prestige that performance based supplements do. Coenzyme Q10 is an anti-oxidant and metabolic enhancer. It help you derive energy from your food. My theory is that if you're restricting calories, then you want to get as much out of the calories you are taking as possible. It's an optimizer.

Hope this helps. I know my explanation is somewhat unscientific.

A couple other supplements I forgot to mention are Knockout, which I take with GABA before bed.

Thanks cleared that up for me!

[Animal76]

Well, my body seems to be responding well to the modifications I made. Over the last 2 weeks i've been pretty aggressive with the cardio (at least 30 min a day + hill sprints twice a week). I took caliper measurements, not only was there a slight decrease in bodyfat, but my weight has been higher. Yesterday I weighed 199.5 lbs and today i was 201 lbs...I was around 198 the week leading up to the US Cup. I'm definitely leaner now.
Since the cardio doesn't seem to be hurting me, I will continue with it on most days at least through this week. I dropped my high carb day and my low days will be less severe, while workout days have a little more carbs than before. I'm working on 2 things now:
1) increase carbohydrate/glucose tolerance, while also staying a little fuller
2) keeping things more stable...less fluctuation in carb intake and overall calories between high and low days

I'm now 18 days out. Today is leg day! I'm excited to crush 'em! This Saturday I am going to get a DEXA scan done, I will continue with my cardio pattern through sunday, take pics and skinfold measurements next monday and then re-evaluate. Next week I will likely back off a little on the cardio to allow my legs to recover heading into the last 2 weeks.

Overall, I feel great and am damn excited to hit the stage!

[Animal76]

Well, i'm now less than 2 weeks out from Worlds. My body seems to be responding quite well to the modifications i've made in the last couple weeks. I feel great, energy and strength are good and i'm overall happy with progress.

I had a DEXA scan done saturday, which measured me at 4.3% bodyfat and this morning the calipers, based on 7 points, put me at 3.06% (DEXA will always be higher since it measures all bodyfat, not just subcutaneous).

Skinfold measurements (mm):
chest: 2
ab: 4
thigh: 3.5
tricep: 2.5
subscap: 6.5
SI: 3
midax: 2

The good news is that my weight is actually higher than it was the weeks before CA. I weighed 203 lbs this morning at 7:30am.

On August 30th, I measured 3.74% on a 7 point caliper test and I weighed 200.5 lbs at the time, so i've started to add back some lean mass.

I took pics this past Saturday and was pleased with how I looked. I'll take one last set of pics this coming Saturday. At this point, I feel everything is going as it should and i've done everything possible to be my best in 12 days. Just have to finish strong, pose my ass off onstage and let the chips fall where they may. I know my class is going to be stacked, having seen the lineup.

I've already given considerable thought to my transition back into off-season. I have a diet and workout schedule written up in detail to commence Monday morning after Worlds. Sunday will be a travel day, but that Monday (16th) it's back to work with cardio, intense training and a diet that's 95% clean. I already have several weeks of food cooked that has been put in my freezer so when I get back from Worlds I don't have to worry about prepping too much food that week. I plan to implement a new training method, which is my variation of FS-7.

This has been a great prep so far, my best yet! I'm looking forward to hitting the stage again and seeing everything come together.

[Quelly]

can't wait to see how you do on the 14th kurt!

[Frankdaddy]

Dude it is amazing how down to the friggen T you are with everything. You will do great at Worlds no matter the outcome, but roughly 200lbs on stage will be sick and im sure your placing will be well deserved. Keep up the hard work, and become even fuller

[ConLaV]

Kill it tomorrow...!

[Quelly]

do your thang tomorrow kurt!

[chuckles_345]

Good luck tomorrow! Can't wait to see some pics of your conditioning. I have a feeling its going to be a whole new level.

Chuckles

[Animal76]

Well, my 2009 contest season is now over. In terms of my physique, I am happy with what I brought to the stage. I feel like this is the best package I have presented to this point. I was the heaviest i've ever been (200 lbs onstage) in what I feel was my best condition. I took a disappointing 4th place in the heavyweight class Saturday at WNBF Worlds, but I realize the score from the symmetry round is what likely knocked my placing down quite a bit. I did not get much of a look during the symmetry round, but after a couple of poses in the muscularity round I was moved to the center next to Martin Daniels, where I stayed for the rest of prejudging. I have been fighting the genetic battle my entire bodybuilding career and will continue to do so. I can say that I feel I have made improvements in my symmetry, so I think there is hope. It's tough against a guy like Martin when his waist is the half the size of mine, yet his arms, legs, shoulders and back are twice as big as mine! I will continue to enjoy the challenge I am presented with.

Would like to say thanks to Scivation for the continued support! It was great to see Rob up in NYC and I enjoyed meeting/talking with Bob.

Special thanks to my friends who were there: Josh Phelps & company, Eugene Chuvyrov, Brian Whitacre (who was competing as well), Justin Scheier, Jill Whitacre (sorry if I forgot anyone

and a very special thanks to my mother who traveled with me to both of my shows this year and has always been there for me.
My friends, family and co-workers were all extremely supportive during this entire (half year) contest prep.
Vaughan Twigger (competed at the Yorton) was a great workout partner and helped me elevate my game.

This season and this past weekend has been a great overall experience. I'm looking forward to a solid off-season, which I will post more about.

I will post pics here shortly

[lth]

You looked amazing kurt.....f'ing shredded and looked full as hell.

[Animal76]

[Animal76]

[Animal76]

[Animal76]

Shoulders & Back

Overhead D-Bell press
100's x 9, 7, 6, 80's x 10

Wide Grip (pronated) Lat Pull Down
240 x 10,10,9,8

Hanging Leg Raises
3 sets

Seated Lateral D-Bell Raises
50's x10, 50's x 8, 40's x 12, 40's x 12

Incline sit-ups
3 sets

Seated Cable Rows
250 x 12, 280 x 8,8,8

Reverse Pec Dec (reverse grip)
148x8,160x8, 150x10,150x8
superset w/
Front D-Bell Raises
35's x 12, 40's x 12, 45's x 10, 50's x 9

Isolated T-bar (w/ chest pad) 7 sets w/ 30-45 seconds in between
135 x 10,8,7
115 x 8,8,8,7

Nautilus Lateral Raise 7 sets w/ 30-45 seconds in between
200 x 12,9,8,8,8,7

crunches

[Quelly]

much to be proud of kurt, i looked through all the pics and i have to say you looked downright huge this season, the conditioning was also amazing, but what i really noticed was how full and big you looked without sacrificing conditioning...very impressive

[chuckles_345]

Congrats! I agree that you probably lost points in the symmetry round to Daniels, but in that rear shot of the 2 of you, you make him look like he's holding a good amount of fat espeically in the hammies and glutes. You and Brian were both rediculously lean. Congrats again.

Chuckles

[FATHER FLEX]

I freaking love your attitude, dissapointed, but no more than a sigh, and its back to making moves. Slowly, but surely bro. You front lat this year which I believe in my opinion, is a pose that is half symmetry, half muscularity pose is so much better. Eric(Quelly) and I were talking about how you are always improving, and to guys like us that are just getting our feet wet, it is very inspiring. Specially for me who finished dead last at my first pro show.

2010?

[str8flexed]

great job kurt, 4th in a stacked line up is nothing to be ashamed of. Use it for motivation to come back better next year

[Scivation]

Kurt, you are my favorite bodybuilder and a close friend. You made the entire Team Scivation and ME very proud to be associated with you.

And you have a great ass.

(no homo)

[anti-steroids]

Ive only recently come to really know more about the '"on stage" side of this wonderful sport[Focused only on the training/nutrition side] but as I fall more in love with this sport
you sir are right up there with my all time favorites

[Animal76]

Thanks for the kind words everyone! I appreciate the support.

Yesterday was day 2 of my off-season with my variation of FST-7 training
It's going to take a couple of weeks to get my strength back to normal levels so don't laugh at my numbers....they are pathetic right now

Legs

Squats
315 x 12, 335 x10, 355x8, 355x8

Seated Calf Raises
180x10,200x8,180x8,180x8

Seated Leg Curl
250x12,295x8,295x7,265x8

Hack Squats
360x12,450x8,450x8,450x8

Leg Ext (30-45 seconds in between sets)
330x8,330x7,285x8,240x9,240x8,240x8,240x8

HS Horizontal Calf Raise (30-45 seconds in between sets)
360x 12, 9, 9, 8,8,8,8

[Fire8085]

Both you and brian look fantastic!

On a side note: what do you feed your traps?

[Lando33]

Originally Posted by Fire8085

On a side note: what do you feed your traps?

A steady diet of heavy iron.