8/30 Back, Traps, Rear Delts
Medium Grip Pull Downs: 160×12,200×12,250×12,270×10,280×8,260×10,240×10
HS One Arm Low Row:4plx12,5plx10,5plx10,5plx10
D-Bell Shrugs: 170′sx20,20,x15
Precor Lat Pull Down:220×10,235×6,220×7,220×7
Precor Rear Delt:175×12,190×9,190×8,175×10
Underhand Seated Cable Row:240×10,10,10,10
Cable Crunches on Bosu: 110×15,15,15
20 minute posing session
Congrats to Cortney Martin!!!
Congratulations to Cortney Martin who earned a spot on Team USA for the 2012 ITU Short Course (Olympic) Triathlon World Championships! Cortney qualified with her performance at the 2011 USAT Age Group National Championship.
8/29 Legs
Front Squats on York Squat Machine: 2plx10,4plx10,6plx10,8plx10,10plx12,12plx10,14plx4,12plx10
Standing Calf Raises on Bear: 8plx12,10plx12,12plx8, 12plx8,12plx6,10plx10
Prone Leg Curl:175×12,190×8,205×5,190×6,175×8
Calf Raises on Bm Leg Press Machine: 400×15,16,15,15,15,15
Barbell Pause Squats:315×8,335×6,345×6,355×6
Hack Squats:4plx10,6plx10,8plx12,8plx12,8plx12
superset w/ Seated Calf Raise: 3plx20,4 plates x10,4plx10,4plx10,4plx10
Hyperextension w/ Barbell across back: 12,10,10
Leg Ext: 250×11,10,10
Hill Sprints: 8
8/27 Shoulders & Arms
Smith Machine Mil Press: 135×15,185×10,225×10,265×6,265×5,245×7,225×10
Seated Lateral D-Bell Raises: 30′sx15,40′sx15,45′sx12,45′sx10 drop:40′sx12>30′sx10>20′sx10
superset w/ incline sit-ups:16,16,16
Precor Rear Delt:165×15,180×12.205×7,190×8,190×8
Alt Front Cable Raises: 45×15,50×15,55×7
Cable Upright Rows:140×15,160×10,160×10
superset w/ cable crunches:110×15,15,15
Tricep Rope Pushdown: 60×20,15,12
Cable Curls: stack x10,10,10
posing session
8/26 Legs & Back
Wide Grip Pronated Pull-ups: 17,11,10,10
Abductor:140×20,190×15,190×15
Adductor: 200×20,250×15,250×15
SLDL: 135×12,225×12,315×12,365×8,315×12,315×12
Underhand Pull Downs:220×12,250×8,250×8,220×10
Unilateral Leg Press:2plx12,4plx12,6plx10,8plx6,6plx10
superset w/
Standing Calf Raises on Bear: 8plx12,10plx10,12plx7,12plx6,10plx6
T-Bar Rows:4plx12,5plx10,5plx10,5plx10,5plx10
HS Unilateral Kneeling Leg Curl: 105×8,8,8,8
superset w/
Calf Raises on Precor Leg Press Machine:415×12,8,8,8
Glute/Ham Raise:10,10,10
At this point, I have reduced workout volume slightly and am aiming to stay more in an6-12 rep range with more focus on putting tension on the muscle and far less focus on glycogen depletion (unnecessary at this point).
Team Animal Apparel for Sale
T-shirts: $20
Beanies: $20
Hoodies: $50
add $2 for XXL and $5 for shipping & handling (if it applies)
8/25 Chest & Arms
Incline D-BellPress: 55′sx12,80′sx12,100′sx5 (warm-up), 115′sx7,115′sx5,100′sx10
Alt D-Bell Curls:65′sx10,75′sx4,65′sx6
Cable Flys:(weight is per side)100×24,120×8,130×5,120×8,100×17
superset w/
Hanging Leg Raises:12,12,12
Precor Preacher Curl Machine: 130×12,145×7,160×6,160×5
HS Incline (6 second negatives): 6plates x 7,5,5
Incline Cable Skull Crushers: stack x 10,8,8
Dips: 26,20,20
Cable Crunches: 120×15,15,15
Tricep Rope Pushdown:60×20,75×10,75×10
considering that I have been maintaining a bodyweight of 200 lbs for several weeks now, I am quite pleased with both my strength and energy level
Is Milk actually good for you?
As as society we have been brainwashed from childhood into thinking that milk is something that must be a part of our diet. “Milk, it does a body good”…slogan entrenched in our minds by none other than the dairy industry, who with some lobbying power also managed to have a good portion of the “food pyramid” including foods they produce. This was actually taught to us in school. Most blindly trusted the information and went forth believing that milk is good for you.
In recent times, milk and dairy consumption has come under greater scrutiny and there are plenty (including myself) who do not deem it as beneficial and healthy as others would lead you to believe.
Going back to my discussion on Basic Nutrition (see post below if you haven’t read it already):
http://teamanimal.net/2011/08/08/basic-nutrition/
you’ll remember my rule that you should stop and ask yourself with each food choice, “Why am I consuming this? What is it an optimal source of?”
In the case of milk, there are 2 things that stand out as beneficial. The first is the protein. The protein in milk has a very high biological value rating. I will not argue against the quality of the protein. One of the major problems I see, however, is that milk has a very poor protein/carbohydrate ratio (assuming you’re drinking skim milk in which case there’s no fat, which would present another issue). While the protein is great, for every 8 grams of protein, you’re also taking in 12 grams of sugar in the form a lactose…a sugar many would argue is not the best for the human body. 8 grams of protein is not a lot even for a person with lower demand for protein. This means you could easily rack up a lot of unnecessary calories from unwanted, poor quality carbohydrates. For anyone attempting to improve body composition, this is not favorable. You’re likely trying to limit carbohydrate intake, so when you are consuming carbs you want them to be from the best sources.
If in fact you’re drinking 1% or 2% you need to realize what you’re getting. This sounds lean, but it is misleading. An 8 oz glass of 1% milk has 2.5 grams of fat and an 8oz glass of 2% has 5 grams of fat (8oz of whole milk has 8g fat)…8 oz is not a lot and again it’s only giving you 8g protein. This is not good healthy fat high in Omega 3′s, unless it comes from cattle that are grass fed (not most of what you buy in the store. Milk is high in saturated fat!!!
Second, I should point out you can get all the benefits of the protein in milk without drinking milk. The great part about protein supplements is that they isolate the optimal macronutrient (whey or casein protein) and eliminate the stuff you don’t want or need (sugar and fat)…why not just use whey or casein protein powder and get your carbohydrates and fats from healthy sources.
Putting protein aside, the other arguable benefit of consuming milk is the calcium. First off, eating a balanced diet that includes veggies such as broccoli and healthy fats like almonds will provide plenty of calcium…you don’t need milk to get adequate calcium. Studies have shown that milk consuming populations have higher incidence of osteoporosis. There are many arguments suggesting that the calcium in milk is not well absorbed.
Now let’s identify some reasons why certain people argue milk is not healthy for humans to consume.
First off, cow’s milk is designed for cows…an animal that grows in size at a dramatically greater rate than humans. We are the only species that drinks the milk of another species. Furthermore, there is the argument that milk in general is meant to be part of infant nutrition…it isn’t meant to go beyond infancy, which is why breastfeeding ceases and breast milk is only produced by the mother for a certain period of time.
Second, we must stop and realize that regardless of where you stand on some of the aforementioned issues, milk is not what it was 50 or 60 years ago. Cows are treated with hormones to increase production, which has created a need for antibiotic treatments…we are getting the residual effects of drinking milk from cows that have been administered lots of drugs…this arguably raises some health risks for milk drinkers. In my eyes, if you want to drink milk, at least play it safer and go with organic milk.
Third, there is the issue of lactose intolerance and allergic reactions. This likely varies considerably on an individual basis, but many humans become increasingly lactose intolerant as they age (this goes back to the argument of whether or not we are supposed to consume milk past infancy). Some of the studies cited in the links i’m providing below point to examples of allergic reactions.
http://www.notmilk.com/kradjian.html
http://www.bodybuilding.com/fun/south109.htm
There are highly educated people who stand on both sides of this ongoing debate. I encourage you to examine the data for yourself and assess how you as an individual react/respond to milk consumption before deciding what to believe.
8/23 Back, Traps Rear Delts
Precor Lat Pull Down: 160×12,220×12,250×7,250×6,250×6,220×9
HS Hi Row: 8plates x 10,9,9,8
Close Grip Pull Downs: 240×9,250×7,250×7,220×10
Precor Rear Delt: 165×12,175×11,190×10,205×6
HS DY Row:6plx12,8pl5,6plx10,8plx10
HS Shrugs: 6plx20,8plx12,10plx8,10plx10
Underhand Pull-ups: 12,10,7
Cable Crunches: 120×12,12,12
20 minute posing session
Hypertrophy
This is a great article that Juliet shared with me awhile back, discussing how the manipulation of different variables in training methodology affects, enables and contributes to hypertrophy
If you have access, this is a great journal article along the same lines:
8/22 Legs
Unilateral H-Squat: 4plx12,6plx12,8plx6,8plx6,8plx6,6plx12
superset w/
Calf Raises on Precor Leg Press Machine:310×16,370×15,415×12,415×8,415×8,415×8
Precor Prone Leg Curl: 175×12,205×6,190×6,175×8,160×10
Hack Squats:2plx10,4plx10,6plx10,8plx10,8plx10,8plx10,8plx10
Barbell Walking Lunges: 3 sets w/ 135
superset w/
Standing Calf Raises on Bear: 10plx10,10,10,10,10
Hyperextensions w/ Barbell across back: 10,10,10
Leg Extension: 250×15,10,10
10 Hill sprints (behind gym)
8/21 Shoulders & Arms
One Arm Lateral Cable Raise: 50×15,60×12,12,15
superset w/ cable crunches: 100×15,110×15,120×12,120×12
Overhead D-Bell Press:50′sx10,80′sx10,100′sx6,6,6,5
Incline sit-ups: 15,15
Cable Curls: 1 warm-up + stack x 10,10,10,10
tricep rope pushdown:65×20,80×12,90×9,100×6,75×12
Precor Shoulder Press: stack x 20,12
Alt D-Bell Curls:65′sx7,6,6
SM Upright Rows: 50×12,70×12,12,12 (only counting weight on bar)
Close Grip push-ups on bosu: 20,16,15
8/19 Legs & Back
Abductor:120×15,160×15,190×15,190×15
superset w/
Adductor: 180×15,220×15,250×15,250×15
Trap Bar Deads: 135×10,225×10,315×10,405×10,500×7,500×7,500×7,500×7
HS Kneeling Leg Curl: 70×12,105×8,105×8,105×8,105×8
superset w/
HS Horizontal Calf Raise:8plx12,10plx10,10plx10,10plx10,10plx10
Bear Squat:8plx10,12plx10,14plx6,12plx10
superset w/
Wide Grip Pronated Pull-ups:15,14,14,12
Standing Calf Raises on Bear: 10plx10,10,10,10
superset w/
Underhand Seated Cable Row:220×12,12,12,12
One Arm D-Bell Row:170×10,10
Hyperextension w/ Barbell across back:10,10,10
10 Hill Sprints (behind gym)
Abdominal/Core Training (videos)
Avid fitness enthusiasts are often confused when it comes to abdominal training. Despite their best intentions and efforts, they tend to rely on crunches as a method to work the center of their body. Crunches allow for an isolated conctraction of the rectus abdominis, but they are ineffective at increasing Core strength and are essentially non-functional. By that I mean they have very little application to how you actually use your abdominals in every day situations, especially performance related activities. The best abdominal and core exercises are those designed to be functional in that they make you better able to carry out the functions of daily living and they increase your performance capability in athletic endeavors. When in sports or real life situations are you going to call on your abdominal strength with your back being fully supported? It’s unrealistic.
Here are examples of what I consider to be some of the best abdominal/core exercises. These will contribute to abdominal/core strength, functional fitness and total body strength that can be applied to key core compound lifts such as deadlifts and squats
http://www.youtube.com/watch?v=-6z7MN6xnl4
http://www.youtube.com/watch?v=7biuCzphoeA
http://www.youtube.com/watch?v=mXsoXkFZ3ps
http://www.youtube.com/watch?v=vAnbpXkQUEQ
http://www.youtube.com/watch?v=EW5C1MR6fZ0
8/18 Chest & Arms + Abs/Core
SM Incline:135×20,185×15,225×10,295×5,275×6,225×14
superset w/ cable crunches:110×12,120×20,130×10,120×12
D-Bell Flys on Ball:65′sx20,80′sx12,80′sx11,80′sx10
superset w/ incline sit-ups:20,20,20
HS Decline:6plx10,10,10,10
superset w/ v-up/torso twists w/ 35 lb plates: 15/15, 15/15
Alt D-Bell Curls:65′sx8,6,5
Tricep Rope Pushdown:75×12,75×10,60×15
HS Preacher Curl:90×15,10,9
Dips:30,20,20
30 minute posing session
8/16 Back, Traps, Rear Delts
Close Grip Pull Downs: 150×12,180×12,220×12,250×10,260×7,250×8,220×10
Barbell Rows: 135×10,225×12,295×9,295×7,265×12,225×20
HS DY Row: 6pl x15,10,10,9
Pullover on Decline w/ EZ Bar: 80×10,10,10
D-Bell Shrugs (pauses):170′sx15,15,15
Precor Lat Pull Down: 250×11,220×7,220×6,205×7
posing session
8/15 Leg Workout
Front Squats on York Squat Machine:2plx10,4plx10,6plx108plx10,10plx10,12plx8,12plx7,12plx6,12plx6
Prone Leg Curl: 160×12,190×8,205×4,190×6,175×8,160×10
Barbell Pause Squats: 315×8,6,6,6
Smith machine Split Squats: 2plx10,4plx10,6plx5,4plx15
Standing Calf Raises on Bear Squat:8plx12,10plx10,12plx7,12plx7,12plx6,10plx8,8plx10
Unilateral Leg Extension:130×12,160×10,190×6,160×8
Seated Calf Raises: 3plx15,4plx10,4plx8,3plx15
Glute/Ham Raise:12,10,10
8/14 Shoulders & Arms
Seated Lateral D-Bell Raises: 25′sx15,35′sx15,45′sx15,45′sx15,45′sx12 drop:45′sx10>35′sx10>25′sx10>15′sx10
superset w/ Incline sit-ups: 15,15,15,15
HS Shoulder Press:2plx10,4plx10,6plx6,6plx5 drop:6plx5>4plx10>2plx12
superset w/ V-ups/Torso twists(using 35 lb plate): 15/15, x 3 sets
One Arm D-Bell Preacher Curl:40×12,50×7,50×6,40×8
Dips:50,30,25
Alternate Front Cable Raises: 40×15,50×10,50×10
superset w/ Cable Crunches on Bosu: 110×16,16,16
Tri-Set:
High Cable Curls: 100×10,8,8
Tricep Pushdown: 100×15,12,12
Reverse Pushdown: 60×10,10,10
Precor Shoulder Press: drop: 205×15>145×7>100×10
superset w/ Precor Lateral Raise: drop:100×8>70×6>40×10
Benefits of Flaxseed Oil and Flaxseed Meal
Most people are aware nowadays of the benefits of incorporating omega 3 fatty acids in the diet. Here I want to specifically identify one type of food (Flax Oil and Flaxseed Meal) that is rich in Omega 3′s (namely Alpha-linolenic acid). There are different types of Omega 3′s (EHA and DHA, which occur naturally in fish oil are also Omega 3′s).
the following shows that flax oil ranks highest in concentration of ALA
http://www.flaxseedmd.com/flax-seed-oil-omega-3-foods.asp
this article discusses many of the health benefits of consuming either flax oil or flaxseed meal
http://www.umm.edu/altmed/articles/omega-3-000316.htm
From my perspective, one of the great things about flax oil and flaxseed meal is that it’s remarkably easy to add to your existing nutritional plan. Either one can be added to virtually anything. Flaxseed meal can be added to your oatmeal in the morning. If you follow my muffins recipe you could also use flaxseed meal as your fat source instead of coconut oil. The benefit of flaxseed meal over the oil is that it adds fiber as well as healthy fat. Flax oil is a great alternative to salad dressing. It can be the base for a homemade dressing. I mix flax oil with spicy brown mustard, cholula hot sauce and mrsh dash southwest chipotle seasoning and put it on my chicken/broccoli meals
see meals 2&3:
http://teamanimal.net/2011/08/06/kurts-current-meal-plan/
an idea for a quick easy on the go meal that incorporates flaxseed meal + other healthy options i’ve discussed before
In a bowl mix the following:
Fage Greek Yogurt
Blueberries or Blackberries
Flaxseed Meal
Scivation Whey Protein
Oats or Granola
This meal requires no preparation and has everything you need to achieve nutritional balance (high quality protein, complex carbs, fiber, simple sugars from fruit+antioxidants, healthy fat rich in Omega 3′s)…No excuses for not having time to eat a healthy breakfast before you leave for work!!!
The flax oil I use is made by Health from the Sun, which we sell at the Weight Club
The Flaxseed meal is refer to is made by Bob’s Redmill and can be purchased at Kroger:
Hyaluronic Acid
Several weeks ago I was having an issue with my right knee. My knowledge of the joint and the type of pain I was feeling convinced me that it was likely a cartilage issue. I began supplementing with Hyaluronic Acid (in addition to the Primaforce Elastamine joint supplement). I have to say that i’ve been most impressed with the effects of this supplement. I recommended it to my father, who has been having a knee issue (also cartilage related) for some time. He was also convinced that it has helped. In researching the supplement I also learned that it is beneficial to more than just joints. It has been considered an anti-aging supplement that aids in eye and skin health as well
http://www.livestrong.com/article/122323-health-benefits-hyaluronic-acid/
8/12 Legs & Back
Abductor:140×20,190×15,190×15
superset w/
Adductor: 200×20,250×15,250×15
SLDL:135×12,225×12,315×12,365×12,405×8,365×10,315×16
Unilateral H-Squat:4plx10,6plx10,8plx6,6plx10
superset w/
HS Unilateral Kneeling Leg Curl:70×12,105×8,115×6 drop:105×8>70×8>35×8
Underhand PullDowns: 220×12,250×10,260×8,270×6,240×10
superset w/
HS Horizontal Calf Raise: 8plx12,10plx10,12plx7,12plx6,10plx10
Cable Kickbacks (glutes): 200×8,8,8
superset w/
HS One Arm Low Row: 4plx12,5plx8,5plx8,4plx12
Standing Calf Raises on Bear Squat:10pl8,12plx8,12plx8,12plx6,10plx8,10plx8
superset w/
Wide Grip Pronated Pull-ups: 12,9,8,8
Hyperextension w/ Barbell across back: 7,8,6
10 Hill Sprints (behind gym)
8/11 Chest & Arms
Incline D-Bell Press: 50′sx15,75′sx10,100′sx14,100′sx9,100′sx7,100′sx6
Cable Flys: 100×15,110×8,100×8 drop:100×10>80×6>60×12
Cable Curls:stack x11,10 drop:8,5,5
HS Incline:6plx12,7 drop 6plx7>4plx6>2plx12
Alt D-Bell Curls:65′sx7,6 drop:60′sx6>45′sx4>30′sx6
Pec Deck: 220×14,250×7 drop:250×6>190×4>130×6
Dips:30,20,20
Tricep Pushdown w/ circular attachment:100×10,9,10
20 minute posing session
Team Animal Consultation
Team Animal
Contest Preparation Guidance
Workout and Nutritional Consultation
For those who aren’t completely familiar with what it is that I do for a living, I essentially have 2 jobs. First, I work as a personal trainer at The Weight Club in Blacksburg, VA where I train clients one on one in the gym. I also work as a privately contracted consultant. This aspect of my business has two faces. Many of the people who hire me to work with them outside the gym are natural physique competitors, seeking my guidance for contest preparation. I also have consultation clients, who are not necessarily interested in competing but need me to provide a detailed plan to help them attain their fitness related goals. They are able to implement a plan on their own, but require me to give them the specifics (what and when to eat, what supplements to use, how much cardio and what type, how often to workout, what workout split to use, etc).
Let me provide a little bit of back ground about myself. I am 35 years old and have been involved with fitness almost my entire life. As a youngster I was always active in sports (I played, hockey, soccer, lacrosse, ran track, etc.) I played hockey in college and later coached soccer, hockey and track at a division 1 prep school. I was able to play hockey at a high level as a result of my work ethic, not because I had any exceptional talent. I understand what it takes to condition oneself for specific sports. When my hockey career came to an end, it was replaced with competitive natural bodybuilding…a new endeavor that provided me with an opportunity to challenge the limits of my body…something I was always interested in. I started competing at age 21. Flash forward fourteen years later, I am closing in on my 30th competition. I have competed as a pro for several years now, placing and earning money in several shows with one Pro overall win under my belt. What does this mean? I have experience. With experience comes knowledge and in my case it’s knowledge that came as the result of much trial and error and many mistakes along the way.
For the competitive bodybuilder, there is much confusion about how to properly approach a show. How should you structure your training split? How much cardio? How do you balance macronutrients? What do you do with carbohydrates, sodium and water the week of a show? How many weeks do you need to be ready? There are more questions than I feel like typing and just as much conflicting information out there to go with them. This is where I come in to play. As someone who has already made every mistake and manipulated every variable, I can help competitors avoid costly mistakes. Leave the guesswork out and have confidence in your plan of action knowing it’s been tried and proven. If you’re going to allocate all the time and resources required to compete and you want to look your best, it’s worth it to have someone in your corner who has been around the block.
What if you’re not interested in competing? You still want to make your effort in the gym worthwhile. So many fitness enthusiasts are confused about how to establish an appropriate workout and nutritional plan. This isn’t surprising with all the misleading information out there today. If you’re going to invest the time and effort to be in better shape and improve your health and fitness, then it’s worth it to know you’re making the right decisions. Again, this is where I can provide the necessary blueprint and eliminate the guesswork.
If you’re interested in learning more about my consultation services, you can contact me directly via email: kurt_weidner@yahoo.com
