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?do...64020407183001
Dumbell curls
http://video.google.com/videoplay?do...35439103729194
skull crushers
http://video.google.com/videoplay?do...17143845804399
barbell curls
http://video.google.com/videoplay?do...66794941742859
H-Squat
http://video.google.com/videoplay?do...34562543978851
Recent Videos:
Machine Squats
http://video.google.com/videoplay?do...45848100081519
http://video.google.com/videoplay?do...44811701392493
http://video.google.com/videoplay?do...96532160211471
Walking Lunges
http://video.google.com/videoplay?do...20799605639936
Incline D-Bell Flys
http://video.google.com/videoplay?do...43077089133398
http://video.google.com/videoplay?do...87609390593055
http://video.google.com/videoplay?do...89495958366481
I hope to have some new training videos today from my leg workout!
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07-25-2007, 10:49 AM #1
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Animal's Training Log + Training Videos (Kurt Weidner)
Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-26-2007, 10:20 AM #2
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Wednesday 7-25-07 Leg Workout
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 10Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-26-2007, 11:21 AM #3
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Yesterday's training videos
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/x...t=4c14ffd7.flv
the next set I did 6 plates on each side for 6 reps:
http://video.google.com/videoplay?do...51177883607960Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-26-2007, 04:30 PM #4
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Shoulders/Triceps Thursday 7-26-07
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, 10Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-26-2007, 07:46 PM #5
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07-26-2007, 09:51 PM #6
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07-26-2007, 11:07 PM #7
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07-27-2007, 02:03 AM #8
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Training Videos from Thursday 7-26-07
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/x...t=4a972e7a.flv
Seated Lateral Dumbell Raises 45's x 15 reps
http://s183.photobucket.com/albums/x...t=fd319f22.flv
Seated Lateral Dumbell Raises, Drop Set (45's, 35's, 25's)
http://s183.photobucket.com/albums/x...t=c5e9c9e4.flv
Barbell Upright Rows 135 x 15
http://s183.photobucket.com/albums/x...t=40f78ad9.flv
Weighted Dips w/ 100 lbs plate
http://s183.photobucket.com/albums/x...t=4251975a.flvSacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-27-2007, 01:31 PM #9
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Back Workout
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, 15Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-30-2007, 05:04 PM #10
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Monday July 30th Shoulders/Calves
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 15Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-30-2007, 05:05 PM #11
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Training Video from today's workout
Overhead Dumbell Press
100's x 14 reps:
http://www.youtube.com/watch?v=3OtfSama3KsSacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-30-2007, 05:59 PM #12
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
another video
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.Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-31-2007, 05:46 PM #13
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Arms
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 5Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-31-2007, 06:24 PM #14
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Training video
21's (biceps)
http://www.youtube.com/watch?v=C07WgWSY4LISacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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07-31-2007, 06:36 PM #15
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Training video
French Press
http://www.youtube.com/watch?v=VWFEpSW1k40Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-01-2007, 05:19 PM #16
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Legs
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, 220x15Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-01-2007, 08:07 PM #17
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
workout videos
Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-01-2007, 08:42 PM #18
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08-02-2007, 03:04 AM #19
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-06-2007, 05:34 PM #20
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Friday, 8/3 Chest/Calves
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, 35Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-06-2007, 05:35 PM #21
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Saturday 8/4
Performed a back workout on Saturday but did not write down anything in my journal so I have nothing to log online
Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-06-2007, 05:40 PM #22
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Monday 8/6 Shoulders/Calves
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 11Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-08-2007, 11:35 AM #23
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Tuesday 8/7 Arms
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, 35x8Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-11-2007, 01:46 PM #24
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Legs 8/8
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, 210x15Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-11-2007, 01:51 PM #25
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Thursday 8/9
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, 15Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-12-2007, 02:39 PM #26
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Sunday 8/12
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, 15Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
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08-12-2007, 02:54 PM #27
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08-14-2007, 10:42 AM #28
- Join Date: Jun 2007
- Location: Blacksburg, Virginia, United States
- Age: 48
- Posts: 1,203
- Rep Power: 1451
Monday 8/13
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, 7Sacrifice is the barrier between mediocrity and excellence!
"Your Hate has made you Powerful!"
-Emperor Palpatine
"Try not...do or do not...there is no try"
-Yoda
"Peace is a lie. There is only passion.
Through passion, I gain strength.
Through Strength, I gain power.
Through power, I gain victory.
Through victory my chains are broken."
www.kurtweidner.net
www.teamanimal.net
-
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08-14-2007, 11:08 AM #29
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08-14-2007, 11:21 AM #30
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