PDA

View Full Version : My Journey to Mr. Natural Minnesota 2012



KFeld
01-16-2011, 10:43 PM
Hey gang,

Quick bio, my names Kyle, and I'm 22 years old. I've been a member here at WBB since summer 2006, but stopped frequenting as often since I left for college that fall. The countless hours I spent on this website gathering information led me to pursue my bachelors in Kinesiology, which I obtained Fall 2010 from the University of Minnesota. I am currently a personal trainer in St. Paul, and have been doing that since March 2010.

I've been through a lot of ups and downs in life, and recently I've found discovered a passion for bodybuilding. I've always been more of a strength guy, but since I started working with my trainer in August 2010 who emphasized lower intensity, higher volume training - I haven't turned back. Since August, I've thrown up several times in the gym and I've lifted until tears were coming out of my eyes in the middle of a set on multiple occasions. My mental toughness has never been challenged the way it has these past few months. The satisfaction I feel after workouts like this is unrivaled by any other emotion I've ever had.

I've come to realize over the years (and stealing the idea from Henry Rollins "Iron and the Soul" article) that friends, and girls for that matter, may come and go... but the weight room will ALWAYS be there. I've been through some good times, and some dark, dark times as well. The weight room has never left me, and the weight room has never let me down. I plan on dedicating 2011 to The Iron. I plan on shutting my mouth, opening up my ears, and listening to each and every lesson The Iron has to offer me.

In May of 2012, I plan on competing in Mr. Natural Minnesota. I will give it ALL i have, so I can not fail. I will not fail. This is the path I have chosen. Welcome to the beginning of my journey, and I hope to see you on the other side!

KFeld
01-16-2011, 11:16 PM
Current Weight: 188lbs
Goal Weight: 215lbs

Height: 5'10.5"
Chest: 41.5" cold
Waist: 34"
Hip: 40.5"
R. Bi: 13.25" cold, 15" cold flexed
R. Thigh: 23" cold
R. Calf: 15"

Starting front relaxed Progress pictures:
Beginning Summer '08
http://img651.imageshack.us/img651/8495/firstho.jpg

End Summer '08 (155lbs)
http://img695.imageshack.us/img695/4594/secondj.jpg

Beginning Spring '10 (After taking some time off. Lazy =/. 180lbs)
http://img121.imageshack.us/img121/7274/thirdj.jpg

Beginning Summer '10 (End of first low-carb cut diet ever, 165lbs)
http://img25.imageshack.us/img25/1531/fourthf.jpg

November '10 (175lbs, dirty bulking)
http://img248.imageshack.us/img248/9827/fifth.jpg

January 16th, 2011 (188lbs, dirty bulking)
http://img34.imageshack.us/img34/7862/sixthw.jpg

More pictures of Front Double Bi, Back Double Bi, and Wheels coming soon as I transfer from labtop.

KFeld
01-16-2011, 11:33 PM
DIET:
The plan is to begin a clean bulk from now until my target goal, 205-210ish by end of April. Then I will enter begin a low carb diet, feeling it out so more and tweaking it from last year as to not lose as much muscle. After I cut to a low BF%, roughly 6%, I will begin my final clean bulk until I start pre-contest dieting in 2012.

As for now, I plan on eating as many well-rounded meals a day as I can, with hopefully the target being 5-6 meals with 75-100g carbs each meal and 50g protein at each meal. The fats will come mostly from the meats I will be eating in my diet, as well as a little bit of peanut butter.

SUPPLEMENTS:
Currently I am on:
ALNs Nitrean, Opticen, AND Maximus
ALNs Creatine 500
ALNs Fish Oil
Generic Multi-vitamin
Generic Beta Alanine
ControlledLabs Orange Oximega (Greens Supplement)
Stacker 3 (used a basic preworkout)

SUNDAY, JANUARY 16th WORKOUT - TRAPS, ABS, CARDIO

Supersetted all of these exercises together, rest was moving from station to station

Reverse Shrugs on Smith Machine:
85lbs x 12
135lbs x 12
175lbs x 12
175lbs x 12

Angled Shrugs on HammerStrength Shoulder Press Machine:
90x12
160x12
210x12
210x12

Weighted Incline Situps:
45lbs x 12
55lbs x 12
65lbs x 10
70lbs x 10

Reverse Crunches + Leg Lifts:
15 + 10
15 + 10
15 + 10
15 + 10

DB Shrugs:
50 each x 12
65 each x 12
80 each x 12
90 each x 12
45 each x 25

Cardio:
15 Mins Elliptical @ Level 10, Distance .90 Miles

chevelle2291
01-16-2011, 11:42 PM
Cool stuff man. Good luck!

cphafner
01-17-2011, 10:47 AM
good luck on your comp. Always good to see more competitors on the board. I would try to keep your BF down in future off seasons. The difference in your last two photos appears to be fat, which you will now have to burn off making your prep harder.

Behemoth
01-17-2011, 01:02 PM
Kyle, I am excited about this journal I will surely be following along. A lot of what you said in your first post I can closely relate to. Friends and women do come and go, and good times and bad times alike. But as long as you remain healthy the iron will always be there. I too have been through some pretty dark times in my past and can not fathom fighting through them without the gym. Hold tight to it and be smart with it, it will never let you down.

KFeld
01-17-2011, 09:40 PM
Cool stuff man. Good luck!
Thanks chevelle. Good luck to you too, I'll be sure to follow along!


good luck on your comp. Always good to see more competitors on the board. I would try to keep your BF down in future off seasons. The difference in your last two photos appears to be fat, which you will now have to burn off making your prep harder.
I think you nailed it on the head cphaf, I got sloppy and was on the fast food diet thinking that just hitting the gym hard would work. Should've known better. Since my comp is still 16 months out, I think I'm going to toss in a quick cut cycle this summer to shed some of that fat (and keep my sanity during beach season), and be sure to clean bulk from here on out. Pleasure having you here in this thread though, I'll take all the advice I can get!


Kyle, I am excited about this journal I will surely be following along. A lot of what you said in your first post I can closely relate to. Friends and women do come and go, and good times and bad times alike. But as long as you remain healthy the iron will always be there. I too have been through some pretty dark times in my past and can not fathom fighting through them without the gym. Hold tight to it and be smart with it, it will never let you down.
Behemoth, I am excited about the journey ahead of me. It's good to know there's others who've felt the same way, and have made the best of it. Browsing through your journal, I can see that you've put your time in and have done a great job, I just hope that in due time I can do the same. Glad to have you here brother.

KFeld
01-17-2011, 10:08 PM
1/17/11 Monday

DIET
kcal C P F
Meal 1
Novus Protein Bar 340 31 36 6
Opticen Shake 385 36 40 9

Meal 2
2 slice double protein bread 220 36 12 4
1/4 lb Virginia Ham 140 0 18 4
1 slice medium cheddar cheese 85 1 5 7
2 bananas 210 54 2 1

Meal 3
Opticen Shake 385 36 40 9
2 slice double protein bread 220 36 12 4
1/4 lb Virginia Ham 140 0 18 4
1 slice medium cheddar cheese 85 1 5 7

Meal 4
1 banana with 2TBSP Natty Peanut Butter 295 33 8 16.5

Meal 5
Knorr Rice Side 600 117.5 15 6.25
Nitrean Protein Shake 110 1 22 3

TOTALS: 3215kcal, 382 carbs, 233 protein, 71.5 fat


WORKOUT CHEST & TRICEPS

Supersetted BB bench - DB Bench, Cable Crossover - DB Flat Bench, Tricep cable extensions - overhead tri cable extensions. Took zero seconds rest between my supersetted sets all the way through the exercises, only inbetween switching exercises.

Incline BB Bench (Slow with pauses and squeeze at top)
65 x 15
115 x 12 + 3 forced
115 x 4 + 8 forced
65 x 15

Decline DB Bench (Slow with wrist supination and squeeze at top)
30 x 15
40 x 15
40 x 12 + 3 forced
40 x 8, 30 x 7 drop set.

Cable Crossover (squeeze and pause reps)
10 x 15
10 x 12 + 3
10 x 12 + 3

DB Flat Bench (deep ROM for stretch, supinated wrists and squeeze at top)
35 x 15
35 x 12 + 3 forced
35 x 12 + 3 forced

Incline seated cable fly (squeezed reps)
5 x 15
5 x 15
10 x 15

EZ bar Tricep cable extensions (First 3 supersetted sets were done consecutively, no rest... 72 reps in a row!)
45 x 12
35 x 12
35 x 12
30 x 12
30 x 12
30 x 12

Overhead Tri Extensions
25 x 12
25 x 12
25 x 12
20 x 12
20 x 12
20 x 12

Afterwords:
http://img690.imageshack.us/img690/6063/117pump.jpg

Arm, showing bi because tri was too tired to flex =/
http://img4.imageshack.us/img4/5295/117arm.jpg

Front relaxed, pumped:
http://img94.imageshack.us/img94/7858/117off.jpg

Behemoth
01-17-2011, 10:12 PM
Diet looks solid.

Delts and biceps are large.

KFeld
01-17-2011, 10:37 PM
As promised, Back Double Bi and Wheel progression shots:

The following pics are from 1/13/10, 7/11/10 (towards end of carb cut), and 1/16/11 (most recent). Excuse the lighting in the last series, still trying to figure out new camera and new apt. And excuse the guitar hero briefs, I wish I could stop wearing them but they're just so damn comfortable... =/

http://img529.imageshack.us/img529/2831/11310bdb.jpg

http://img801.imageshack.us/img801/6738/711028bdb.jpg

http://img826.imageshack.us/img826/5124/11611bdb.jpg

http://img14.imageshack.us/img14/680/11310wheels.jpg

http://img210.imageshack.us/img210/5707/711029wheels.jpg

http://img600.imageshack.us/img600/1259/11611wheels.jpg

That about does it for pics so far, as my journal continues i'll try to keep updating with new pictures, as well as videos of me working out. Here's a fun one that I have to leave my room every morning looking at. The quote was made up by my roommate, but I just pretend like its true anyways.

http://img31.imageshack.us/img31/6641/img0177qf.jpg

Cheers everybody, I'll be back tomorrow. Leg day.

Behemoth
01-17-2011, 10:44 PM
Legs and back both looking very good also.

cphafner
01-18-2011, 06:38 PM
Ah I didn't realize how far away you were from competing. Plenty of time then. Legs have great shape in that middle lean photo.

KFeld
01-18-2011, 10:29 PM
Diet looks solid.

Delts and biceps are large.


Legs and back both looking very good also.

Thanks man, sincerely appreciate the comments. Keeps me going.


Ah I didn't realize how far away you were from competing. Plenty of time then. Legs have great shape in that middle lean photo.

Thanks bout the legs, and yeah the comp is 16 months out. I could shoot for the one this May (4 months), but I'm a competitor. Don't want to step on stage just to step on stage. If I'm going to do it, I want to compete so I'm going to wait. And I still need to find a pose coach eventually =/

KFeld
01-18-2011, 10:47 PM
1/18/11 - Tuesday

DIET

Meal 1
Opticen Shake 385 36 40 9
Novus Protein Bar 340 31 36 6
Meal 2
Knorr Cheddar Broccoli Rice Side 600 115 17.5 6.25
4.5oz chicken breast lunchmeat 125 5 22.5 2.5
Meal 3
Opticen shake 385 36 40 9
Knorr Cheddar Broccoli Rice Side 600 115 17.5 6.25
4.5oz chicken breast lunchmeat 125 5 22.5 2.5
Meal 4
Pot Roast (Beef, potatoes, carrots) Est: 390 55 20 10
Jack Links Beef Steak Nuggets 210 15 30 3

TOTALS: 3160kcal, 413 carbs, 246 protein, 54.25 fat

WORKOUT - LEGS
Rest Period - No more than 1 minute for any exercise except squats, which were closer to 90 seconds.

BB Squat (first time in 3 months! Slow on way down and slight pause to help limit stretch reflex)
95 x 20
115 x 15
135 x 15
165 x 12
185 x 10

Leg Press
270 x 15
360 x 15
450 x 12 (Most of these slightly assisted)

Leg Extensions (Supersetted with lunges, slight pause for squeeze at top of each rep, 3 sec iso hold final rep of each set)
65 x 12
65 x 12
75 x 10 (assisted)

DB Walking Lunge
25 x 6 each leg, rest & turn around, x 6 each leg
25 x 6 each leg, rest & turn around, x 6 each leg

Seated Leg Curl
70 x 20 (reps squeezed at bottom for max contraction)
80 x 20
90 x 20

Hip Adduction
170 x 12
190 x 12
210 x 10
230 x 8 + 2 (assisted)

Quote of the day from my trainer: "Just because you hit a (rep) number, doesn't mean you stop. You stop when I tell you to stop. So keep going."

NOTES: Leg numbers were wayyyy down (mostly leg press) after squats, they really zapped the energy out of me. Ive never done high req squatting before -> so used to 4-6 rep range with a wider powerlifting stance and a heavier weight... lighter weight for high, slow reps crushed me.

Edit: Back day tomorrow by myself (Mon & Tues with trainer, Weds-Sat without), will maybe try to get a video or two up!

Behemoth
01-19-2011, 10:19 AM
You're training and diet are both great. Great macros, great exercise choices. I dig the volume.

KFeld
01-19-2011, 11:52 PM
1/19/11 Diet

Meal 1
Opticen Shake 385 36 40 9
Beef Jerky 240 9 45 3

Meal 2
5oz Healthy ones turkey breast 150 5 25 5
1 slice medium cheddar cheese 85 1 5 7
1 banana 105 27 1 .5
16oz skim milk 180 26 18 0
2 slice double protein bread 220 36 12 4

Meal 3
5oz Healthy ones turkey breast 150 5 25 5
1 slice medium cheddar cheese 85 1 5 7
1 banana 105 27 1 .5
16oz skim milk 180 26 18 0
2 slice double protein bread 220 36 12 4

Meal 4
1/2 Opticen 190 18 20 4.5
1 Banana 105 27 1 .5

Meal 5
Knorr rice side 600 115 17.5 6.25
4.5oz chicken 125 5 22.5 2.5

Totals: 3125kcal, 400 carb, 268g protein, 58.75g fat

Workout - Back and light Bi's

Dual Cable Lat Pulldown (slight shoulder retraction)
35x12
42.5x12
50x10
60x10

HammerStrength Lo-Row (2 part movement, should retraction then slow with squeeze at top)
90x10
110x10
110x10
120x10

T-Bar Row (Very makeshift, first time trying this... the handle was very narrow and overhand opposed to neutral =/)
45x12
90x12
115x10
135x8 (Form?)

HammerStrength Hi-Row (2 part movement with shoulder retraction then slow with squeeze at top)
30x12
40x12
50x10
60x10 (fast, sloppy =/)

Cable Curl (supersetted with hammers)
17.5x12
17.5x12
17.5x12

DB Hammer Curls (Very, very slow with 2 second hold at top)
15x10
17.5 x 10
17.5 x 10

Cardio: 20 min elliptical, level 6, distance 1.45 miles, est 200kcal burn.

VIDEOS:

Dual Cable Lat Pulldown 60x10 (wish camera were further back... next time!)


http://www.youtube.com/watch?v=pFheRyo7Q88

T-Bar Row 135x8ish (back slightly rounded - tough with the handle. The bounce at the bottom was intentional to relieve some pressure in the lower back, rows have been tough on them lately and need to get a belt)


http://www.youtube.com/watch?v=SKNAxyJ0_xg

KFeld
01-20-2011, 11:01 PM
1/20/11 - Diet

Meal 1
Opticen Shake 385 36 40 9

Meal 2
16oz beef chili 450 46 32 13
4 slice double protein bread 440 72 24 8
16oz 2% milk 260 26 16 10

Meal 3
Beef Jerky 240 9 45 3

Meal 4
5oz healthy ones turkey breast 150 5 25 5
2 slice double protein bread 220 36 12 4
1 slice medium cheddar cheese 85 1 5 7
16 oz 2% milk 260 26 16 10

Meal 5
5oz healthy ones turkey breast 150 5 25 5
2 slice double protein bread 220 36 12 4
1 slice medium cheddar cheese 85 1 5 7
16 oz 2% milk 260 26 16 10

Meal 6
2 scoops Nitrean 220 6 44 2

Totals: 3365kcal, 331 carb, 317 protein, 97 fat

Routine Split (wasn't posted before)
Monday: Either Chest/Light Tris, or Back/Light Bis (rotate every 3 weeks with trainer)
Tuesday: Legs (with trainer)
Weds: Either Chest/Light Tris, or Back/Light Bis
Thurs: Abs/Cardio or OFF pending how I'm feeling
Fri: Bicep-Triceps
Sat: Shoulders/Traps/Abs/Cardio
Sun: Off

First Bicep-Tricep day tomorrow, arms have grown a full inch the past 6-7 weeks, hoping to crack 16" pumped/flexed tomorrow so I can chip away to at LEAST 16.5", hopefully 17", before I run a quick carb cut cycle for summer.

KFeld
01-21-2011, 09:24 PM
1/21/11 Diet

Meal 1
Opticen Shake 380 36 40 9

Meal 2
Panera Bread Sierra Turkey & Chips 1130 100 43 59

Meal 3
Chipotle Burrito 1690 200 70 71
Chips and guac

Meal 4
Pasta side 400 78 14 4
4.5 oz chicken 125 5 22.5 2.5
Beef Jerky 240 12 45 3

Totals: 3965 calories, 431 carbs, 234.5 protein, 148.5 fat

1/21/11 Workout - Biceps/Triceps
The four bicep exercises were ran in a circuit, with 0 rest period between exercises OR sets. Final set was drop-setted until failure for each exercise. For triceps, supersetted pushdowns/pulldowns, and overhead extensions/lying DB extensions.

Incline EZ bar curl
35x12
35x12
25x12
25x12

Seated incline DB curl
25x12
25x12
20x12
15x12

Standing cable curl
17.5x12
17.5x12
12.5x12
12.5x12

Preacher curl machine
60x12
50x12
40x12
40x12 + 5 negatives @ 80

Tricep pulldown
25x12
20x12
20x12
15x12

Straight bar tricep pushdown
55x12
40x12
40x12
40x12

Overhead tricep cable extension
35x12
42.5x12
35x12
35x12

Lying one hand DB extensions
10x12
10x12
10x12
10x12

Note: Arms measured at 15 and 7.5/8ths. So 15.94 inches pumped and flexed. Not bad from 12.5 inches cold on 11/22/10. Maybe next time 16. Shoulders/traps/abs/cardio tomorrow.

Behemoth
01-22-2011, 09:34 AM
Good stuff. Your diet and training reminds me so much of the way I do things...

cphafner
01-22-2011, 10:16 AM
I would use 25s on those rows so you can get more of a contraction at the top.

KFeld
01-23-2011, 08:04 PM
Good stuff. Your diet and training reminds me so much of the way I do things...
Speaking of which, when you're going about your bulk... how much cardio do you include? I've been trying to do it twice a week, and will work towards increasing it to about 1hour of SS. I don't think I want to do intervals because they might be too intense, but I'm really not sure. What are your thoughts on that?


I would use 25s on those rows so you can get more of a contraction at the top.

That's a good idea, I was wondering how I could fix the ROM... that would surely help. I also think I need to invest in both a V-handle for my gym. Thanks!

KFeld
01-23-2011, 08:15 PM
1/21/11 Diet

Meal 1
2 slice dbl protein bread 220 36 12 4
4 tbsp natty PB 360 6 14 34
1/2 Opticen shake 190 18 20 4.5

Meal 2
Medium banana 105 27 1 .5
2 nitrean 220 6 44 2

Meal 3
Knorr rice side 600 115 17.5 6.25
4oz chicken lunchmeat 112.5 4.5 20 2.25
2 Nature Valley Granola bar 380 58 8 12

Meal 4
Beef Jerky 240 12 45 3

Meal 5
McD's Angus mushroom swiss 770 59 44 40
Large Fry 500 63 6 25

Meal 6
2 Nitrean 220 6 44 2

Totals: 3917.5kcal, 415.5c, 275.5p, 135.5f

1/22/11 Workout - Shoulders/Traps

DB Shoulder Press
35x12
45x12
55x10
35x12

DB Single Arm Front Raise
15x12
20x12
25x10
30x8

Cable Lateral Raise
10x12
10x12
10x12
10x12

Lying Cable Rear Delt
10x12
15x10
10x12

BB Shrugs
135x12
185x12
225x12
225x12

DB Shrugs
55x12
60x12
65x12
70x12

--------------------------------

1/23/11 Diet

Meal 1
Knorr Rice Side 600 115 17.5 6.25
4oz chicken 112.5 4.5 20 2.25

Meal 2
2 Nature Valley Granola Bars 380 58 8 12
Opticen Shake 380 36 40 9

Meal 3
8.8oz turkey cutlets 270 0 58.5 3.5

Meal 4
1/2 Maximus 300 36.5 31 3.5

Meal 5 (Culvers, 2 days in a row of FF... suck)
4 piece buffalo chicken tenders 777 77 37 36
Reg Fries

Meal 6
8.8oz turkey cutlet 270 0 58.5 3.5
1/2 Maximus 300 36.5 31 3.5

Totals: 3389.5 kcal, 363.5c, 301.5p, 79.5f

1/23/11 Workout - Abs/Cardio

Hanging Leg Raise
BWx25
BWx25
BWx25

Cable Crunches (can never feel these, can't get form right)
25x30
35x30

Reverse Crunches
BWx20
BWx20
BWx20

Torso Rotation Machine
100x15
120x12
140x12
160x10

Cardio: Recumbent Bike: 40 Mins, L6, 8.52 Miles, est 250kcal burn

Notes: Bought 2 tubs of L-Glutamine, and then proceeded to speak with a friend of mine who's in R&D for a supplement company who strongly suggested I purchase L-Leucine instead, and save the Glutamine to stack with my Leucine during a carb cut. So I went and bought some Leucine too, and am having that shipped to me. Also was convinced to get my blood work done, so will probably do that within these next few months here. Beyond that, finally starting to incorporate oats into my diet in the form of granola bars. Considering trying ON's Oats & Whey MRP after I'm finished with my Opticen/Maximus. Beyond THAT, just realized I'm on a stupid amount of supplements so I created a checklist, and am going to cycle off caffeine for a few weeks because it was starting to lose its effectiveness.

http://img811.imageshack.us/img811/7359/img0182v.jpg

cphafner
01-23-2011, 08:33 PM
That's a good idea, I was wondering how I could fix the ROM... that would surely help. I also think I need to invest in both a V-handle for my gym. Thanks!

I don't use a handle at all, just grab the bar. See at 2:10 of this video

http://www.youtube.com/watch?v=g8Ss7yBTQa8

two other interesting row variations

http://www.youtube.com/watch?v=ExuDK5iWKM8
http://www.youtube.com/watch?v=NMONO_cTI-Q

#1beast
01-24-2011, 07:28 PM
VIDEOS:

Dual Cable Lat Pulldown 60x10 (wish camera were further back... next time!)


http://www.youtube.com/watch?v=pFheRyo7Q88

T-Bar Row 135x8ish (back slightly rounded - tough with the handle. The bounce at the bottom was intentional to relieve some pressure in the lower back, rows have been tough on them lately and need to get a belt)


http://www.youtube.com/watch?v=SKNAxyJ0_xg

Great work bro! Looks like you're really putting in the sweat and tears required to get the job done. Reminds me of myself 25 years ago. Now I'm fat and eat ****ty all the time. I wish I have the drive you do. Anyways I'd recommend you be a little more audible while lifting your weights. Yell things like "Yeah Buddy" and "Nothing but a peanut" or "Light Weight!". It really gets that adrenaline coursing through your veins and your lifting will improve vastly.

STAY STRONG MY FRIEND, STAY STRONG

cphafner
01-24-2011, 07:41 PM
Great work bro! Looks like you're really putting in the sweat and tears required to get the job done. Reminds me of myself 25 years ago. Now I'm fat and eat ****ty all the time. I wish I have the drive you do. Anyways I'd recommend you be a little more audible while lifting your weights. Yell things like "Yeah Buddy" and "Nothing but a peanut" or "Light Weight!". It really gets that adrenaline coursing through your veins and your lifting will improve vastly.

Keep it up. Also, I've heard steroids help a lot. Never taken them but can't hurt right?

STAY STRONG MY FRIEND, STAY STRONG

Spamming someone's journal? Telling a guy with Natural in his journal title to take steroids? Wow. Something new all the time here. Hopefully this is an inside joke.

Behemoth
01-24-2011, 10:14 PM
Great work bro! Looks like you're really putting in the sweat and tears required to get the job done. Reminds me of myself 25 years ago. Now I'm fat and eat ****ty all the time. I wish I have the drive you do. Anyways I'd recommend you be a little more audible while lifting your weights. Yell things like "Yeah Buddy" and "Nothing but a peanut" or "Light Weight!". It really gets that adrenaline coursing through your veins and your lifting will improve vastly.

STAY STRONG MY FRIEND, STAY STRONG

Kyle please tell me you know this douchebag and it's an inside joke as Connor said. Be more audible and yell the cliche ronnie coleman bs? Take steroids?

KFeld
01-24-2011, 11:44 PM
I don't use a handle at all, just grab the bar. See at 2:10 of this video

http://www.youtube.com/watch?v=g8Ss7yBTQa8

two other interesting row variations

http://www.youtube.com/watch?v=ExuDK5iWKM8
http://www.youtube.com/watch?v=NMONO_cTI-Q

Yeah, checked out those videos. That 2:10 one makes a whole ton of sense, will definitely incorporate it into my workout next time I do T-Bars a few weeks from now. That first one handed one seems legit too, but the second one seems outrageous. Not sure that I would ever get the form right, not sure what angle he's going for there...


Spamming someone's journal? Telling a guy with Natural in his journal title to take steroids? Wow. Something new all the time here. Hopefully this is an inside joke.

I posted the link to my journal on my Facebook for friends to follow along, probably a mistake. Sure it's just one of them, being as its the users first post. Lotta people doing a lot of talking nowadays I guess, best just to keep to yourself and keep working hard I suppose. =/

KFeld
01-24-2011, 11:56 PM
1/24/11 Diet

Meal 1
1/2 Maximus 300 36.5 31 3.5
2 Nature Valley Granola Bars 190 29 4 6

Meal 2
2 slices of bread 220 36 12 4
1 slice cheese 85 1 5 7
4 oz chicken 125 5 22.5 2.5
1 Rice cake 70 14 1 0
1 Nature Valley Granola Bar 190 29 4 6
Opticen Shake 380 36 40 9

Meal 3
1/2 Opticen 190 18 20 4.5
2 Slices bread 220 36 12 4
1 slice cheese 85 1 5 7
4 oz chicken 125 5 22.5 2.5

Meal 4
2 Rice cakes 140 28 2 0
1/2 opticen 190 18 20 4.5

Meal 5
Chipotle 680 75 53 22
2 Nitrean 220 6 44 2

Totals: 3410 kcal, 373.5c, 298p, 84g fat

1/24/11 Workout - Back/Bi

Underhand Dual Cable Lat Pulldown (Supersetted with Lo-Row)
60x12
70x12
70x12
60x12

HammerStrength Lo-Row
90x12
110x12
110x12
110x12

DB Row
40x10
40x10
40x10
40x10

Dual Cable Lo-Row
27.5x12
27.5x12
27.5x12
27.5x12

Wide Grip Hammerstrength Hi-Row
90x10
90x10
90x10
90x10

Barbell Curl (Supersetted with skullcrusher curls)
40x12
40x12
40x4

Lying Skullcrusher Curls?
20x12
20x12
20x12


Notes: Trainer swears by low weight, high reps, very slow movements and extremely tight form. It's amazing just how tiring moving around light weights are when you're going so slowly and squeezing every rep. Forearm pump today was so extreme that there were white spots covering the entire under side, and I couldn't make a fist for 5 minutes so we had to cut the biceps short.

Leg day tomorrow, then on my own the rest of week... should have some more videos up then!

KFeld
01-25-2011, 09:51 PM
1/25/11 Leg Day

1 Legged Leg Press
90x15
180x15
270x12+3 (assisted)
360 x 9 (all assisted)

2 Legged Leg Press
540x12
540x7 (Gave up, suck!)

Smith Machine Squats (Assumed 15lb bar)
105x12
155x10
175x8

Tri-Set following 3 exercises

Lunges
BWx16/leg
BWx16/leg
BWx16/leg

Leg Extensions
70x12
70x12 (last 3 assisted, 3 second pause at end)
70x12 (last 3 assisted, 3 second pause at end)

Lying Leg Curls
65x15
80x12
95x12

Notes: First time attempting 4 plates on each side for 1 legged leg press, legs felt like they might explode at the end. Rest of leg day was sloppy afterwards. Need to work on cardio for faster recovery time?

1/25/11 Diet

Meal 1
Panera french toast bagel sandwich 660 69 27 30
Opticen 380 36 40 9

Meal 2
Nature Valley Bar 190 29 4 6
16oz 2% milk 260 26 16 10
2 slice bread 220 36 12 4
4oz chicken 125 5 22.5 2.5
1 slice cheese 85 1 5 7

Meal 3
Opticen 380 36 40 9

Meal 4
Nature Valley Bar 190 29 4 6
16oz 2% milk 260 26 16 10
2 slice bread 220 36 12 4
4oz chicken 125 5 22.5 2.5
1 slice cheese 85 1 5 7

Meal 5
3 chicken sausages 360 6 51 15

Totals: 3,610kcal, 355 carb, 278 protein, 122 fat


Chest and light tris tomorrow, will try to upload some videos.

KFeld
01-28-2011, 10:56 PM
1/26/11 Workout - Chest/Light Tri's (Tri's done 5 hours after Chest)

Knees Up Bench
45x15
135x12
155x10
185x8 (Wanted 10+ but no spotter = nervous)

Smith Machine Inc Bench (Superset Flies)
70x15
70x12
70x15
70x12

PecDec
85x10
Inc DB Flies
20x12
25x12
25x12

Inc DB Press (Superset wide grip pushups)
35x12 (twist)
45x12 (twist)
40x10

Pushups
10
10
10

Inc Cable Fly
7.5x10
7.5x10
12.5x10

Overhead Cable Tricep Extensions
35x12
45x12
45x12

Straight Bar Pushdown
40x12
40x12
55x12

Reverse Grip Tri Pushdown
25x12
25x12
30x12

1/26/11 Diet

Meal 1
1/2 Maximus 300 36.5 31 3.5

Meal 2
2 Nature Valley Bars 380 58 8 12
1 Rice Cake 70 14 1 0

Meal 3
Lasagna 250 30 10 10
2 Chicken Sausage 240 4 34 10

Meal 4
Beef Jerky 210 15 30 3

Meal 5
1/2 Papa Johns Large "Works" Pizza 1320 156 52 56
32oz 2% Milk 520 32 20

Meal 6
1/2 Opticen 190 18 20 4.5

Meal 7
2 Nitrean 220 6 44 2

Tot: 3700kcal, 389.5c, 262p, 121f

4th set of Smith Inc Bench 70x12. Reps were a little faster than first few sets, started to get a bit tired.

http://www.youtube.com/watch?v=j1jefuQiBXA

KFeld
01-28-2011, 11:08 PM
1/27/11 Workout - Abs/Forearms

DB Wrist Curls
15x12

BB Wrist Curls
30x20
40x15
40x15
40x15

Overhand BB Curls (SS alternate grip Overhand BB Curls)
30x12
30x12
30x12

Alt Grip Overhand BB Curls
20x12
20x12
20x12

Captains of Crush Gripper #1
Both Hands x 6
Both Hands x 6
Both Hands x 6 Holds / negatives

Decline Bench Crunches (SS Reverse Crunches)
BWx20
BWx20
BWx20

Reverse Crunches
20
25
25

Cable Crunches
20x20
35x15
35x12

Torso Rotation Machine
110x12
130x12
150x12

1/27/11 Diet

Meal 1
Knorr Rice Side 600 115 17.5 6.25
4.5oz chicken 125 5 22.5 2.5
2 servings buffalo wing chips 280 30 4 18
5 bite size crunch bars 190 26 2 10

Meal 2
2 Slice Bread 220 36 12 4
1 slice cheese 85 1 5 7
4 oz chicken 125 5 22.5 2.5
16oz 2% milk 260 26 16 10

Meal 3
Opticen 380 36 40 9

Meal 4
2 Slice Bread 220 36 12 4
1 slice cheese 85 1 5 7
4 oz chicken 125 5 22.5 2.5
16oz 2% milk 260 26 16 10

Meal 5
4 Coors Lights 410 20 3 0

Tot: 3,365kcal, 368c, 200p, 92.75f

---------------------------------

1/28/11 Tris/Bis (Crap intensity this workout)

Overhand Tri Pushdown (Tri-set reverse grip pushdown, overhead cable tri ext)
42.5x12
50x12
42.5x12

Underhand Tri Pushdown
35x12
35x12
35x12

Overhead Cable Tri Ext
35x12
35x12
35x12

Triceps Press Machine
150x12
190x12
210x12

Triceps Extension Machine
65x12
80x12
95x12

DB Curls
30x12
35x10
40x8
45x6

Rope Curls
25x12
30x12
35x12
40x12

Preacher Curl Machine (1 hand)
30x10
30x10
30x10
30x10

Seated Concentration Curls
25x10
25x10

1/28/11 Diet (accidental cheat day, fail)

Meal 1
1/2 Opticen 190 18 20 4.5

Meal 2
Medium Wendys Fries 420 54 5 20
Double Stack 360 27 23 18
2 Spicy chicken go wraps 640 59 31 31

Meal 3
32oz 2% milk 520 52 32 20

Meal 4
Sonic Texas Toaster Bacon Cheeseburger 820 51 39 51
Large Chili Cheese Tots 680 49 17 48

Meal 5
3 Nitrean Shakes 330 9 66 3

Tot: 3,960kcal, 319c, 233p, 195.5 FAT!

Video I found of me doing some towel pull-ups this past summer. Forms a bit questionable, reps too fast.

http://www.youtube.com/watch?v=Q6cyspHUv70

chevelle2291
01-28-2011, 11:49 PM
Interesting stuff man. Seem to have a lot of volume

How do the slow reps/lower weight work for you? Noticeably heavier DOMS than a more traditional approach? I imagine you could go much heavier than you do if you kept a more normal tempo?

KFeld
01-29-2011, 01:49 AM
Interesting stuff man. Seem to have a lot of volume


Thanks man. The volume is ridiculous, yeah. It's not uncommon that I'll lift until the targeted muscle group goes completely numb, and I can't even flex it anymore.



How do the slow reps/lower weight work for you? Noticeably heavier DOMS than a more traditional approach?

It's been working unbelievably. I've put on more fat than I would've liked to, but that was more poor dieting decisions that I'm trying to clean up now. I just assume even better results now that I'm eating a little better. But my arms have grown a solid 1.5 inches in the past 3 months, my chest 2.5 inches, and my quads 1.75 inches while my waist has gone up 1 inch.

I generally don't spend much time looking at the weight anymore, because it doesn't much matter to me. I lift to train the muscle, and if I feel like I can't properly contract and squeeze the muscle all the way through the entire ROM every single rep... then I'll drop the weight. I superset almost all of my exercises, and take no more than about 30s rest between sets. It's basically non-stop for about an hour every day.

I work with a trainer for my leg days, and alternate chest/back every 3 weeks too. When I'm with him just about every single set ends with 3-4 forced reps AT LEAST. It's absolutely brutal... I've thrown up several times, and have actually had tears coming out of my eyes mid-set during legs. The "burn" during the workouts is literally some of the worst physical pain I've ever felt, and the DOMS are also much worse. At this point I only train my muscles once a week.



I imagine you could go much heavier than you do if you kept a more normal tempo?

Yeah, just over a year ago on Bill Starrs 5x5 I hit 235x5 on bench with a 255 max, 255x5 ATG Squats with a 275 max, and Deadlift 355x5 with a 385 max. Those reps were more normal tempo, and I weighed 180 at the time. I'm 190 now, and am much bigger than I was then... but I don't lift anywhere near that amount anymore because I don't train strength.

muscle_g
01-29-2011, 12:29 PM
Looking good dude, good luck with your contest prep!

Parker 1995
01-29-2011, 12:50 PM
good stuff man Will definetly be coming in here to check up on you.

Coke
01-29-2011, 06:33 PM
Wish you the best as you evolve in this game Kyle.

KFeld
02-02-2011, 12:00 AM
Looking good dude, good luck with your contest prep!


good stuff man Will definetly be coming in here to check up on you.


Wish you the best as you evolve in this game Kyle.

Thanks muscle_g, Parker, CoCoa... I really do appreciate it. Believe it or not, I have actually caught myself mid-set thinking "I can't stop now, I've gotta keep pushing because people might be following along and I don't want to let them down."

KFeld
02-02-2011, 12:13 AM
1/29/11 Workout - Shoulders/Traps/Calves

NOTES: Way, way, WAY too long of a workout... something needs to change. 105 mins.

Smith Machine Shoulder Press
50x12
60x12
70x10
80x8

Incline DB Reverse Delt
10x12
10x12
10x12
10x12

Cable Lateral Raise
7.5x12
7.5x12
7.5x12
7.5x12

DB Front Raise
20x12
20x12
25x10
25x10

Reverse Pec-Dec
55x12
70x12
85x12
85x12

Smith Machine Behind-The-Back Shrugs (SS DB Shrug)
90x12
90x12
90x12
90x12

Seated DB Shrug
40x12
40x12
40x12
40x12

HammerStrength Incline Shrug
110x12
110x12
110x12
110x12

Leg Press 1 footed calves
90x15
90x15
90x15
90x15

Seated Calf Raise
90x20
90x15
90x15
90x15

1/29/11 Diet

Meal 1
1 NV Bar 190 29 4 6

Meal 2
1/2 Opticen 190 18 20 4.5
Chipotle 970 119 60 31

Meal 3
Philly Cheesesteak ??
Large Fries ??

Meal 4
4 Coors Lights 410 20 3 0

--------------------

1/30/11 Diet - Off Day

Meal 1
1 Wendys Double Stack 360 27 23 18

Meal 2
2.5 Chicken Sausages 300 5 42.5 12.5
1/2lb Whole Wheat Pasta 630 143.5 24.5 3.5

Meal 3
1/2 Opticen Shake 190 18 20 4.5

Meal 4
2.5 Chicken Sausages 300 5 42.5 12.5
1/2lb Whole Wheat Pasta 630 143.5 24.5 3.5

Meal 5
Sweet Potato Fries ????

Meal 6
2 Nitrean 220 6 44 2
------------------------------------

1/31/11 Back

Seated Pullups
BWx15
BWx12+3
BWx10+5
BWx10+5

HammerStrength Lo-Row
90x12
110x10
130x8

Seated Cable Row
70x15
70x15
70x15

HammerStrength Hi-Row (Single Arm)
50x8 + 30x15 (both arms)
50x8 + 30x15 (both arms)
50x12 (both arms)

T-Bar Row (Over/Under grip courtesy of Cphafner)
50x12
50x12
75x10

1/31/11 Diet

Meal 1
Opticen 380 36 40 9

Meal 2
NV Bar 190 29 4 6
Knorr Rice Side 600 115 17.5 6.25
2 Nitrean 220 6 44 2

Meal 3
Turkey Artichoke from Panera 900 108 44 32
Chips

Meal 4
1/2 Opticen 190 18 20 4.5
NV Bar 190 29 4 6
Rice Cake 70 14 1 0

Meal 5
2 Pasta Sides 800 156 28 8
Nitrean 110 3 22 1

Totals: 3650kcal, 514c, 224.5p, 74.75f

KFeld
02-02-2011, 12:23 AM
2/1/11 Legs

Lunges down hall and back (est 15/leg)

BB Squats
135x15
165x12

Box Squats
185x12
225x4+4
245x0+6

V-Squat
160x12
205x12
250x12
295x12
340x12

Leg Press
360x12
360x4 (I racked early, groin cramped)

Leg Extensions
70x12
70x12
70x12

Seated Leg Curls
70x12
90x12
110x8+4

Hip Adduction
190x15
210x12
230x8

Captains Chair Knee Raises
BWx15
BWx15
BWx15

2/1/11 Diet

Meal 1
1/2 Maximus 300 36.5 31 3.5

Meal 2
Sierra Turkey from Panera 1130 100 43 59
Panera Chips

Meal 3
2 Nitrean 220 6 44 2
16oz 2% Milk 260 26 16 10

Meal 4
Knorr Rice Side 600 115 17.5 6.25
6oz Chicken 150 3 27 3

Meal 5
2 Nitrean 220 6 44 2

Totals: 2880 kcal, 292.5 carb (ouch), 222.5 protein, 85.75g fat

chevelle2291
02-02-2011, 01:33 AM
[SIZE="1"][B]1/29/11 Workout - Shoulders/Traps/Calves

NOTES: Way, way, WAY too long of a workout... something needs to change. 105 mins.
]

Had that same problem when I did high volume last summer. Workouts just get super long.

I'd be curious to see what you could do on a more power-oriented routine. By that, I don't mean a PL or strength routine, but more of a powerbuilding routine with a good combo of high and low reps like DC or Max-OT, etc. Obviously you know what's best for you, tho and I am in no way trying to push a routine on you.

Is your strength/reps going up each workout day or most workout days?

Behemoth
02-02-2011, 09:44 AM
That is absolutely insane volume for a shoulder day...



Meal 4
4 Coors Lights 410 20 3 0



C'mon man... make them something worth drinking. Some sammy A or dogfishhead or soooomthing...
Last summer we were putting a new roof on this commercial garage with like 40 stalls and one of the tenents showed up one day. Apparently he just had some worthless junk in it but it was really his man-cave escape because he had a little mini fridge inside stocked full with coors light he just sat down and started drinking lol. My coworker said to him "coors light, don't they call that girls light?". "fuuuuck yoooooooooooou" and he continues to drink for the next hour or so lol. Stupid story I know but I was reminded of it.




245x0+6



Hows that work?

KFeld
02-02-2011, 02:53 PM
Had that same problem when I did high volume last summer. Workouts just get super long.

I'd be curious to see what you could do on a more power-oriented routine. By that, I don't mean a PL or strength routine, but more of a powerbuilding routine with a good combo of high and low reps like DC or Max-OT, etc. Obviously you know what's best for you, tho and I am in no way trying to push a routine on you.

Is your strength/reps going up each workout day or most workout days?

I'm unfamiliar with the DC or Max-OT programs. Do you have a link? The problem for me is that I'm working with a trainer 2 days a week, soon to be 3, and I've no control over what he does with me... I'm just kind of following blindly, which I'm ok with as long I keep seeing results I guess.

My strengths/reps are definitely going up... I just started writing down all my workouts 2 weeks ago but in the 3 months we've been working together I know my leg press has gone from 3 plates/side for 15 controlled reps to 8 plates/side for 12 reps, and I can 1 leg leg-press 4 plates/side for 5-6. Harder to gauge upper body because of allll the super sets.


That is absolutely insane volume for a shoulder day...

Yeah, I was taking a minute or two between sets because I was slacking, and so I never really felt the fatigue. I'm so used to forced reps on every set that even when I train until failure, it still doesn't feel hard enough... so I just kept going...



C'mon man... make them something worth drinking. Some sammy A or dogfishhead or soooomthing...
Last summer we were putting a new roof on this commercial garage with like 40 stalls and one of the tenents showed up one day. Apparently he just had some worthless junk in it but it was really his man-cave escape because he had a little mini fridge inside stocked full with coors light he just sat down and started drinking lol. My coworker said to him "coors light, don't they call that girls light?". "fuuuuck yoooooooooooou" and he continues to drink for the next hour or so lol. Stupid story I know but I was reminded of it.


Haha I laughed a lot harder the second time I read that story through. Funny stuff. I used to drink a 24 pack every weekend back when I partied a lot harder in college (which was just last year), so I always stuck with light beers. Now that I'm trying to really cut back my drinks to focus on training, I suppose I should start drinking better beer. Good suggestion, my friend, good suggestion.



Hows that work?

When I do the + sign, like Squats: 225x4+4... its not meant as a cluster. They're just assisted reps all in one continuous set. So that would be like 225x4, then he put his arms under me and assisted me up for 4 more to make sure I got my reps in. We started the 245 set with my trainer spotting me, so I really don't know how much help I had so I just went 245x0+6. I donno.

chevelle2291
02-02-2011, 03:31 PM
Here's some links:

http://www.discussbodybuilding.com/MaxOt-Complete-Routine-m390.aspx

http://dc-training.blogspot.com/

http://www.intensemuscle.com/
-main DC site where Dante chills with his bros.

Just thought I'd throw some ideas out at you. I'm a big fan of DC principles, and Max-OT is somewhat similar but lowered frequency and higher volume.

Props on the strength gains man.

#1beast
02-03-2011, 08:06 PM
A 24 pack a weekend? Stop ****ing around. I drink two 24 packs and a fifth of gin. Grow a pair and drink like a man. Then you will succeed at life. Yeah Buddy! Nothin' but a peanut!

Another piece of advice. If you aren't doing Kegels, you need to start. Full body strength starts with the PC muscle. Once it is strong, everything else will fall into place. If you need any links let me know.

I will be following your blog. I'm excited to see your progress (especially on the Kegels)!

Behemoth
02-03-2011, 09:14 PM
A 24 pack a weekend? Stop ****ing around. I drink two 24 packs and a fifth of gin. Grow a pair and drink like a man. Then you will succeed at life. Yeah Buddy! Nothin' but a peanut!

Another piece of advice. If you aren't doing Kegels, you need to start. Full body strength starts with the PC muscle. Once it is strong, everything else will fall into place. If you need any links let me know.

I will be following your blog. I'm excited to see your progress (especially on the Kegels)!

Lol. What's the "pc muscle"?

#1beast
02-03-2011, 10:38 PM
Lol. What's the "pc muscle"?

http://en.wikipedia.org/wiki/Pubococcygeus_muscle

more info from the literature:

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B82YG-4SVKMMG-G4&_user=10&_coverDate=04/30/2008&_rdoc=1&_fmt=high&_orig=browse&_origin=browse&_sort=d&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=bcbebf793cde5b5c28eda22f73fec551

KFeld
02-06-2011, 10:24 PM
Delay in posts for a few days... taken an off-week in training from last Weds through this Tues to really recover. Re-doing my split to give myself at least a day a week off, felt like my body was falling apart here recently. Unfortunately took a off-week from my diet too.

Finding the motivation to wake up in the morning, eat good, and train hard has been supremely difficult for me lately. I feel like works taken over my life, and I've lost touch with the outside world. And lately, there have been a couple girls who've been spending more time on my mind than they should, and I just can't seem to shake them from my thoughts no matter what I do. Big distraction to say the least. My hope is that if I can cling to my notepad hard enough for long enough, all of this will either pass or figure itself out and I can get back to working out like I was.

---------------------------

2/2/11 Diet/Off-Day

Meal 1
Panera Jalapeņo and Cheddar Bagel 310 56 12 3
Meal 2
Beef Jerky 240 9 45 3
Knorr Rice Side 600 115 17.5 6.25
6 oz chicken 150 3 27 3
Meal 3
1/2 opticen 190 18 20 4.5
Meal 4
Subway Turkey Breast 570 94 35 7
Meal 5
2 Nitrean 220 6 44 2
Knorr Rice Side 600 115 17.5 6.25
6 oz chicken 150 3 27 3

Totals: 3030kcal, 419carb, 245 prot, 38g fat

--------------------------------------

2/3/11 Diet/Off-Day

Meal 1
NV Bar 190 29 4 6
Meal 2
1/2 Maximus 300 36.5 31 3.5
Knorr Rice Side 600 115 17.5 6.25
6 oz chicken 150 3 27 3
Meal 3
NV Bar 190 29 4 6
Meal 4
1/2 Maximus 300 36.5 31 3.5
Knorr Rice Side 600 115 17.5 6.25
6 oz chicken 150 3 27 3
Meal 5
Maximus 600 73 62 7

Totals: 3080kcal, 440c, 221p, 44 fat

-----------------------------------------------------

2/4/11 Light Bi/Tri/Shoulders/Traps

DB Curls
30x12
35x10
40x8
45x8

Reverse BB Curl (Superset Hammer Curls)
30x12
30x12
30x12

Hammer Curls
20x12
20x12
20x12

EZ Bar Overhead Tri Ext. (SS Tri Pulldown)
35x15
35x15
35x15

Tricep Pulldown
30x12
30x12
25x12

One Arm Rope Pulldown
12.5x12
12.5x12
12.5x12

Smith Seated Behind-the-head Shoulder Press (Superset standing Military DB Press)
55x12
65x12
75x12

Standing DB Military
30x12
25x12
25x12

Reverse Pec-Dec
45x12
60x12
75x12

DB Shrugs
60x15
80x15
60x15
60x15

Notes: Tried to hit about 9-10 sets of everything, longer workout but took 2 off days before and 1 after since it's an off-week.

2/4/11 Diet
Meal 1
NV Bar 190 29 4 6
Meal 2
1/2 Opticen 190 18 20 4.5
Meal 3
Panera Sierra Turkey 1130 100 43 59
Potato Chips
Meal 4
Knorr Rice Side 600 115 17.5 6.25
6 oz chicken 150 3 27 3
Beef Jerky 240 9 45 3
Meal 5
10 Drinks 1020 50 8 0

Totals: 3520kcal, 324c, 164.5p, 81.75f

----------------------

2/5/11 Diet - OffDay

Meal 1
Sonic
Meal 2
Culvers
Meal 3
4 Drinks
Meal 4
McDonalds

Notes: Yup... yup. :tuttut:

---------------

2/6/11 Chest (Light day)

BB Bench
135x10
185x5 (Felt heavy? heh)
205x2 (Stopped way early, felt like an off day? Probably from the alcohol..)

Incline DB Bench
40x12
50x12
60x12
70x10 (Video below)

Incline Seated Cable Flies
12.5x12
12.5x12
12.5x12

Smith Machine Inc Bench
105x10
105x10
105x10

Notes: Have hit 185x10 BB Bench recently pretty comfortably with my knees up, not sure why 185 with my feet down felt so crappy. Guess I'm not used to it anymore or something. 70lb Inc DB Press was heaviest I've gone in 3 months since I started training slower reps/higher volume/lighter weight, but I decided to mess around today. Surprisingly felt pretty light, even with that crap background music... will probs try 80's or 85s next week.


http://www.youtube.com/watch?v=5s6zN8hc60E

chevelle2291
02-07-2011, 01:44 AM
http://www.naturalmnbodybuilding.com/images/Carl_Sievert_Overall_Novice_Winner.jpg

This is Carl Sievert, the 2010 Overall Novice Winner of the Mr. Minnesota competition. This is likely the kind of guys you are going to be posing off with in 2012. This is who you have to beat.


Get your diet and training back on track. Either slay the puss you want or distract yourself with other puss. Train earlier or later in the day if it's easier for your schedule, or look at less time-consuming programs if your sessions take too long. You can get the same results with a more condensed program. No excuses. Behemoth works 8-10 hour days doing carpentry work in the summer and then goes in for 10-12 sets of heavy lunges and squats afterwards. F=MA works a 10 hour shift at his accounting job and wakes up at 4 in the morning to prep his food for the day and train. Get this $hit done, man.


Not trying to be a d!ck, but you sound like you need someone/something to get you motivated again. Think about what those people you told about your goals/training will think about you if you keep slacking. I really, really want to see what you can do in 2012. The bodybuilding journals are few and far between, so I'd like to keep as many of you guys around as I can. :)

In May of 2012, I plan on competing in Mr. Natural Minnesota. I will give it ALL i have, so I can not fail. I will not fail. This is the path I have chosen. Welcome to the beginning of my journey, and I hope to see you on the other side!

^^What happened to that guy?

Behemoth
02-07-2011, 09:54 AM
http://www.naturalmnbodybuilding.com/images/Carl_Sievert_Overall_Novice_Winner.jpg

This is Carl Sievert, the 2010 Overall Novice Winner of the Mr. Minnesota competition. This is likely the kind of guys you are going to be posing off with in 2012. This is who you have to beat.


Good conditioning but laugh. Those legs couldn't squat 225x8.

chevelle2291
02-07-2011, 09:57 AM
Good conditioning but laugh. Those legs couldn't squat 225x8.

I know, I thought the same thing before posting that up there.

KFeld
02-07-2011, 11:30 AM
Appreciate the post chevelle, put a smile on my face this morning for sure. "Slaying puss" sounds awfully violent though! But jokes aside, it was really a planned off week that I'd set 2 months ago, but I'm re-arranging my split so I don't need to take any off weeks anymore I don't think. My diet being off track is unacceptable. And the work thing is a **** excuse too, because I work at the gym so I'm already there 10 hours a day. So I hear ya brother, and no worries... I'm not going anywhere.

And that Carl Sievert character has big arms and is well conditioned, but his back and legs aren't up to par. In any scenario, he's still got a lot of ground on me though so thats about as much critiquing as I can do.

Whats the difference between the Novice Division and the Open Division anyways? I was looking more at the Open competition winners as the competitors and just kind of skipped over the Novice. Do you have to win Novice first? Because I know Ty Dinh won the 2010 Mr. Natural Overall, and that dude is stacked.

Behemoth
02-07-2011, 11:44 AM
Appreciate the post chevelle, put a smile on my face this morning for sure. "Slaying puss" sounds awfully violent though! But jokes aside, it was really a planned off week that I'd set 2 months ago, but I'm re-arranging my split so I don't need to take any off weeks anymore I don't think. My diet being off track is unacceptable. And the work thing is a **** excuse too, because I work at the gym so I'm already there 10 hours a day. So I hear ya brother, and no worries... I'm not going anywhere.

And that Carl Sievert character has big arms and is well conditioned, but his back and legs aren't up to par. In any scenario, he's still got a lot of ground on me though so thats about as much critiquing as I can do.

Whats the difference between the Novice Division and the Open Division anyways? I was looking more at the Open competition winners as the competitors and just kind of skipped over the Novice. Do you have to win Novice first? Because I know Ty Dinh won the 2010 Mr. Natural Overall, and that dude is stacked.

Novice is the class for people competing just out of hobby basically. Different federations have different stipulations but usually if you've placed top 3 in an open class you're not allowed to compete in novice. It's their way of keeping it competitive for the people just doing the show for the hell of it. Not because they aspire for a card.

Open is the actual competition of the show. If there are pro-cards awarded they will be to the overall winner and sometimes the masters open winner also. Meaning if you win bantamweight or middleweight or whatever you earn the position for a posedown with all of the class winners at the end of the show. The winner of this is the show winner who gets the pro-card. And more often than not it is not the heavyweight who takes the card home in a natural show. It's all about conditioning and presentation, not size. To be a heavy-weight with the conditioning to take the show probably means he's been bodybuilding a very, very long time.

You can crossover between novice and open also. I see no point in only competing in novice if you're going to get up there. At least go pose with the rest of the them and see how you stack up. Novice is just a consolation category for losers that weren't capable of bringing home hardware in the open to still bring home a trophy to brag to some unknowing fool that he placed in a competition. I'm being really harsh for someone whose never competed lol. I've just seen it several times, poorly conditioned people crossing over and doing the novice category also and then coming back to the gym bragging they placed in a show. Or worse that they won their class without disclosing that it was the novice division. Don't get me wrong, that's still a HUGE achievement and something to be very, very proud of and deserves bragging. Just not misleading people.

chevelle2291
02-07-2011, 11:45 AM
Appreciate the post chevelle, put a smile on my face this morning for sure. "Slaying puss" sounds awfully violent though! But jokes aside, it was really a planned off week that I'd set 2 months ago, but I'm re-arranging my split so I don't need to take any off weeks anymore I don't think. My diet being off track is unacceptable. And the work thing is a **** excuse too, because I work at the gym so I'm already there 10 hours a day. So I hear ya brother, and no worries... I'm not going anywhere.

And that Carl Sievert character has big arms and is well conditioned, but his back and legs aren't up to par. In any scenario, he's still got a lot of ground on me though so thats about as much critiquing as I can do.

Whats the difference between the Novice Division and the Open Division anyways? I was looking more at the Open competition winners as the competitors and just kind of skipped over the Novice. Do you have to win Novice first? Because I know Ty Dinh won the 2010 Mr. Natural Overall, and that dude is stacked.

I may be completely wrong, but I thought Novice division was for first-time competitors? Open division is the more experienced guys? :confused:

KFeld
02-07-2011, 12:10 PM
Novice is the class for people competing just out of hobby basically. Different federations have different stipulations but usually if you've placed top 3 in an open class you're not allowed to compete in novice. It's their way of keeping it competitive for the people just doing the show for the hell of it. Not because they aspire for a card.

Open is the actual competition of the show. If there are pro-cards awarded they will be to the overall winner and sometimes the masters open winner also. Meaning if you win bantamweight or middleweight or whatever you earn the position for a posedown with all of the class winners at the end of the show. The winner of this is the show winner who gets the pro-card. And more often than not it is not the heavyweight who takes the card home in a natural show. It's all about conditioning and presentation, not size. To be a heavy-weight with the conditioning to take the show probably means he's been bodybuilding a very, very long time.

You can crossover between novice and open also. I see no point in only competing in novice if you're going to get up there. At least go pose with the rest of the them and see how you stack up. Novice is just a consolation category for losers that weren't capable of bringing home hardware in the open to still bring home a trophy to brag to some unknowing fool that he placed in a competition. I'm being really harsh for someone whose never competed lol. I've just seen it several times, poorly conditioned people crossing over and doing the novice category also and then coming back to the gym bragging they placed in a show. Or worse that they won their class without disclosing that it was the novice division. Don't get me wrong, that's still a HUGE achievement and something to be very, very proud of and deserves bragging. Just not misleading people.

Yup, thanks for the info man, that's what I had thought. I want to work towards a card, why train so hard if you don't even have the chance to win? Here's a link to the 2010 winner btw:
http://www.bodybuilding.com/fun/ty-dinh-shed-27lbs-6percent-body-fat-ripped-for-competition.htm

And here's a link to one of my favorite YouTube BB videos, from 1:30 to 2:30 is awesome... especially Dorian Yates. The sound he makes at 2:01 is so intense, un-freaking-believable:

http://www.youtube.com/watch?v=XanCIAgtNhA&feature=related

And my ALL TIME favorite pose routine, Shawn Ray 1999 Olympia, amateurs only get a 1 minute routine though:

http://www.youtube.com/watch?v=bM9LUFCIw-Q

KFeld
02-07-2011, 10:40 PM
2/6/11 Diet

Meal 1
Panera Turkey Artichoke 930 126 50 25
Baguette

Meal 2
2 Lean Pockets 580 80 24 16
Knorr Rice Side 600 115 17.5 6.25
4.5oz Turkey 135 9 20 2.25

Meal 3 (Super Bowl Party)
3 Coors Lights
2 Chicken Enchiladas
8 Mini Hot Dogs
Chips & Guac

Meal 4
2 Nitrean 220 6 44 2

Totals: 2465+ kcal, 336+ c, 155.5+ p, 51+ f

------------------------------------

2/7/11 Back

Dual Cable Lat Pulldown (drop setted, light set done with 3 second count down and 3 up)
70x8, 42.5x10
70x8, 42.5x10
60x8, 35x12

HammerStrength Lo-Row (Hard negatives every rep)
90x8
90x8
90x8
90x8

DB One Arm Row
40x8
40x8
40x8

HammerStrength Hi-Row (Hard negatives last 5 each set)
90x10
90x10
90x10

DB Pullover
30x12
30x12
30x12

EZ Bar Reverse Curl
Bar x 12
35x12
35x12

Hammer Curls
17.5x12
20x12
17.5x12

2/7/11 Diet

Meal 1
2 Nitrean 220 6 44 2
Knorr Rice Side 600 115 17.5 6.25
4.5oz Turkey 135 9 20 2.25
NV Bar 190 29 4 6

Meal 2
Maximus 600 73 62 7
NV Bar 190 29 4 6

Meal 3
NV Bar 190 29 4 6
Panera Potato Chips 160 19 2 8
Buffalo Potato Chips 140 15 2 9

Meal 4
Knorr Rice Side 600 115 17.5 6.25
4.5oz Turkey 135 9 20 2.25

Meal 5
2 Nitrean 220 6 44 2

Totals: 3,380kcal, 454c, 241p, 63f

Notes: Back felt especially thick today, tried to copy Behemoths over-the-head-behind-the-back shot but quickly found out I don't have those types of camera skills. Bummer. I did, however, tip the scales at 191.5 which is 3.5lbs heavier than when I started this journal exactly 3 weeks ago. My boss used his calipers today and pegged me at 13.8%. Seems like I've found the perfect target kcals in 3,500... just need to clean up the quality of the kcals even more in attempts to clean bulk the rest of the way.

Feeling guilty of not having posted a pic when I tried to, I found one laying around on my laptop from about 2 weeks before the end of my carb cut. Almost at my peak leanness here, can't wait to strip off all this fat I've put on these past few months... still got 20lbs of bulking left to go though :eek:

Mid July, 2011. Was 163 here (191 now)
http://img573.imageshack.us/img573/682/frontbib.jpg

Behemoth
02-08-2011, 10:17 AM
Is your trainer just doing the occasional workout you do with him or did he set up the diet also?

KFeld
02-08-2011, 12:31 PM
Is your trainer just doing the occasional workout you do with him or did he set up the diet also?

Trainer does my Mondays/Tuesdays (Alternating chest/back on Monday and always Legs Tuesday), and he'll be doing Mondays/Tuesdays/Thursdays soon. So he'll do Chest/Back/Legs when that happens, and I'll be responsible for Arms/Shoulders/Abs/Calves/Cardio.

The diet I set up, trying to hammer out something thats efficient and effective. Just bought some oatmeal today but I freaking HATE oatmeal last I checked... but gonna give it another try. Trying to hit 400+ carbs a day, 250+ protein a day, and around 3,500kcal. I spent some time talking to an individual who worked out at my gym for a while, who took 2nd at Mr. Natty Minnesota last year, and he said his bulk diet was 50g protein a meal, and 100g carbs a meal... and about 5-6 meals a day. So I was basically trying to mimic that, but its tough cause my schedules so inconsistent.

muscle_g
02-08-2011, 03:26 PM
Add stuff to your oatmeal to make it taste better. Something like cinnamon, splenda, fruit, granola, or yogurt. There's ways to making something you don't like taste better ;)

Behemoth
02-08-2011, 03:27 PM
Cream of wheat!

KFeld
02-08-2011, 09:57 PM
Add stuff to your oatmeal to make it taste better. Something like cinnamon, splenda, fruit, granola, or yogurt. There's ways to making something you don't like taste better ;)

Fruit and Granola sounds like winning ideas. The problem with it isn't the taste as much as it is the warm, weird texture.



Cream of wheat!

I just googled cream of wheat and went to images. That stuff looks even worse than oatmeal.

KFeld
02-08-2011, 10:47 PM
New split in place

Monday - Chest
Tuesday - Back
Wednesday - Bis/Tris/Forearms
Thursdays - Legs
Fridays - Shoulders/Traps
Saturdays - OFF
Sundays - Light Hamstrings/Lower Back/Calves

2/8/11 Chest (Flip-flopped with back this week)

Varied DB Bench (Started with incline bench almost all the way up, then increased weight 10lbs and dropped incline 1. Four pairs of dumbbells done consecutively, rest, then second set)
40x12
50x12
60x12
70x12 (Flat)
40x11+1
50x10+2
60x10+2
70x9+3

Decline BB Bench (felt like 3242342 pounds after DB Presses)
135x8
135x6+2
135x5+3
135x8

Cable Crossovers
10x12
10x10+2
10x8+4
10x6+6

Knee Raises
15
15

Leg Lifts
15
15

2/8/11 Diet

Meal 1
1/2 Maximus 300 36.5 31 3.5

Meal 2
NV Bar 190 29 4 6
Jalapeno & Cheddar Bagel 310 56 12 3

Meal 3
Panera Turkey Sandwich + Chicken 560 70 58 4.5
Potato Chips 160 19 2 8

Meal 4
Knorr Rice Side 600 115 17.5 6.25
4.5oz turkey 135 9 20 2.25

Meal 5
Knorr Rice Side 600 115 17.5 6.25
4oz chicken 105 0 21 2.5

Meal 6
2 Nitrean 220 6 44 2

Totals: 3180kcal, 455c, 227p, 44.25f

Behemoth
02-09-2011, 09:13 AM
You've never had cream of wheat? OMG it was one of my favorite foods as a kid. I would beg my mother for it (that and cream corn and beets LOL I was a strange kid).

It's slightly higher GI than oatmeal but still a very acceptable BB food. Way less fiber so it's way less filling. Plain it's going to be bland just like plain oatmeal would be. Depending on what you have room for a tbsp of Can't believe its not butter light and some brown sugar and skim and it's like dessert. Otherwise just sugarfree syrup or whatever you use in your oats and milk.

It's dirt cheap like oatmeal too, trust me give it a try.

KFeld
02-10-2011, 11:01 PM
You've never had cream of wheat? OMG it was one of my favorite foods as a kid. I would beg my mother for it (that and cream corn and beets LOL I was a strange kid).

It's slightly higher GI than oatmeal but still a very acceptable BB food. Way less fiber so it's way less filling. Plain it's going to be bland just like plain oatmeal would be. Depending on what you have room for a tbsp of Can't believe its not butter light and some brown sugar and skim and it's like dessert. Otherwise just sugarfree syrup or whatever you use in your oats and milk.

It's dirt cheap like oatmeal too, trust me give it a try.

I'll have to grab some next time I'm at the store, which is tomorrow. And every day actually. But yeah, my only plans for the weekend are experimenting with foods and trying to figure out an acceptable way to hound tons of oatmeal and I guess cream of wheat?!

KFeld
02-11-2011, 12:04 AM
2/9/11 Arms

Cable EZ-Bar Curl (SS EZ-Bar Pushdown)
35x12
35x12
35x12
35x12

Cable EZ-Bar Pushdown
35x12
42.5x12
50x12
57.5x12

One Arm Cable Curl (SS Tri Pulldown)
12.5x12
12.5x12
12.5x12

One Arm Reverse Tri Pulldown
12.5x12
12.5x12
12.5x12

DB Curl (SS One Arm Tri Ext.)
25x10
25x10
25x10

DB One Arm Tri Ext
10x10
15x10
20x10

First 20 sets done in 25 minutes flat. 0 Rest between sets other than moving around, adjusting cables.

Incline DB Curl (2s count on way up, SS Rope Pulldown)
15x10
15x10
15x10

Rope Pulldown
30x10
30x10
30x10

DB Hammer Curls (2s Iso Hold at top of every rep)
15x12
17.5x12
20x12

NOTES: Whole workout finished in 45 mins, absolutely positively the best workout I've had without my trainer in 2011. I also de-activated my FB account 1/8/11, and I've virtually removed myself from the social world around me to focus on training. I'm halfway convinced that I'm going crazy, but I feel like in these past two days my thoughts have been as clear as they've been in months and my motivation has skyrocketed. I guess we're about to find out how sustainable a life of doing literally nothing but eating, sleeping, and training really is...

2/9/11 Diet

Meal 1
1/2 Maximus 300 36.5 31 3.5
Knorr Rice Side 600 115 17.5 6.25
4oz Chicken 105 0 21 2.5

Meal 2
Panera Turkey Sandwich /w chicken 670 72 69 12
Baguette 180 36 7 1.5

Meal 3
Maximus 600 73 62 7

Meal 4
Knorr Rice Side 600 115 17.5 6.25
Beef Jerky 240 9 45 3
Potato Chips 140 15 2 9

Tot: 3,435kcal, 471.5c, 272p, 51f

--------------------

2/10/11 Legs

Leg Press
180x20

1 Legged Leg Press
180x15
270x12
180x15
180x15

Smith Machine Sq (Assuming bar = 15)
105x15 (so this = a plate/side)
155x15
195x12
215x6+9 (Weight drop setted)

Leg Curls (SS Leg Ext.)
65x12
80x12
80x12

Leg Ext. (At this point I was so exhausted I just kept lifting and didn't pay attention to the weight)
??x12
??x12
??x12

NOTES: For as good as I felt yesterday, I felt bad today. I generally take 3 hours off in the middle of my day for leg workouts. I usually spend the first hour watching motivational YouTube videos and listening to pump up music, the second driving back to the gym and actually working out, and the third recovering and eating. I didn't have the chance to mentally prep for this workout and it destroyed me... thought I was going to black out the whole time, so we kept the pace/weight down.

On a lighter note, EVERY single leg workout I've had in the past two months, I've had at least 1 person come up to me and make some comment along the lines of "You've gotta be out of your damned mind to do what you're doing," or "What you're doing is crazy," or "That's what trainings supposed to look like." My favorite one was when someone walked up to me and said "What you're doing isn't even training anymore, it just looks like you're preparing for war." These comments always make my day.

On a darker note, I'm pretty sure I've either got a hernia or a muscle strain in my groin.. have to make a doc apt in the morning to get it looked at. Feeling like I'm going to be bummed out either way.

2/10/11 Diet

Meal 1
Chipotle 1020 127 54 36
Chips& Guac 285 36 4 14

Meal 2
Panera Turkey Sandwich Extra Turkey 670 72 67 11
16oz 2% Milk 260 26 16 10

Meal 3
16oz 2% Milk 260 26 16 10
2 Nitrean 220 6 44 2
Potato Chips 140 15 2 9

Meal 4
Knorr Rice Side 600 115 17.5 6.25
NV Bar 190 29 4 6

Tot: 3,645kcal, 452c, 224p, 104.25f

Behemoth
02-11-2011, 09:08 AM
how about some maltodextrin powder? Or something more refined than oatmeal at least would be easier to pound... like bagels!

chevelle2291
02-11-2011, 09:10 AM
how about some maltodextrin powder? Or something more refined than oatmeal at least would be easier to pound... like bagels!

Like vag................................................











































































wut?

KFeld
02-12-2011, 02:40 PM
how about some maltodextrin powder? Or something more refined than oatmeal at least would be easier to pound... like bagels!
I do love me some bagels, boss at work suggested making/freezing a bunch of egg patties for the week and having bagels/egg patty/meat breakfast sandwiches in the morning. We'll see how the oatmeal thing goes first though... just bought some granola and some fruit.


Like vag................................................

wut?
Not enough calories in that bro, so I've gotta put that on the back burner for now!

KFeld
02-12-2011, 02:43 PM
2/11/11 Diet

Meal 1
Rice Side 600 115 17.5 6.25
2 Nitrean 220 6 44 2

Meal 2
Panera Turkey Sandwich 670 72 67 11
Potato Chips 140 15 2 9

Meal 3
2 NV Bars 380 58 8 12
Chipotle 680 75 53 22

Meal 5
Buffalo wing chips 840 90 12 54
2 ON Whey protein 240 6 48 2

Totals: 3770kcal, 437c, 251.1p, 118.25f

2/11/11 Shoulders/Traps

Standing Reverse Pec Dec
85x12
85x12
100x12
100x12

Seated DB Lat Raise
15x12
20x12
20x10
15x12

Lying Cable Rear Delt
15x12
10x15
10x15
10x15

DB Front Raise
20x12
22.5x12
25x12

Smith BTB Shrug
105x15
155x12
155x8
105x15

DB Shrug
60x15
55x15
55x15
55x15

Behemoth
02-12-2011, 02:44 PM
I never understood traps on shoulder day...

KFeld
02-12-2011, 04:25 PM
I never understood traps on shoulder day...

If I were training back by myself I'd put it on back day, but since I'm with trainer for back/chest/legs, all I've got to do on my own are shoulders/arms/traps/calves to fit into 3 days. So I put Arms (Bi's/Tri's/Forearms) by themselves with Abs, and Shoulders/Traps together, and Calves/ light Hamstrings together. I donno, I'm open to suggestions, how would you re-arrange it differently?

cphafner
02-12-2011, 06:05 PM
I blend up raw oatmeal and toss it in shakes. I agree cream of wheat is great. I just bought some today. I also agree on traps with back. And not to lecture...I understand wanting to focus on your lifting, but you need balance man. You gotta enjoy your life too. You only live once.

KFeld
02-13-2011, 10:10 PM
I blend up raw oatmeal and toss it in shakes. I agree cream of wheat is great. I just bought some today. I also agree on traps with back. And not to lecture...I understand wanting to focus on your lifting, but you need balance man. You gotta enjoy your life too. You only live once.

Raw oatmeal really doesn't blend well for me, it becomes so chalky... I hear cooked oatmeal blends nicely though. And yeah, balance would be nice if I didn't spend 8-10 hours a day in the gym seeing myself in the mirror feeling small, weak, and fat. Besides, Id enjoy life one hundred times more if I could hit the beach and be the biggest, baddest, most ripped dude there.

KFeld
02-13-2011, 10:17 PM
1/12/11 Diet/Off-Day

Meal 1
Healthy Choice thing 260 35 16 6
Rice Side 600 115 17.5 6.25
4oz chicken 105 0 21 2.5
2 Nitrean 220 6 44 2

Meal 2
NV Bar 190 29 4 6
1/2 Maximus 300 36.5 31 3.5
Panera Turkey Artichoke 900 108 44 32
Chips

Meal 3
8 Drinks 800 0 0 0
Everything Omelette at late night Diner ?? ? ? ?

Totals: 3,375kcal+, 329.5c+, 177.5p+, 58.5f+
Notes: Need to stop drinking, and eatin' like an ******* after I drink. See 2/13/11 -> Sonic :confused:

------------------------------------

2/13/11 Hamstrings/Abs/Calves

SLDL (First time in 6+ months)
45x12
95x12
145x12
195x10
195x8

Lying Leg Curl (Wide)
65x12
70x12
70x12

Lying Leg Curl (Narrow)
50x12
50x12
50x12

1 Footed Calf Raise on Seated Leg Press
70x15
90x15
110x12
90x15

Seated Calf Raise
90x15
90x15
90x15
90x15

Reverse Crunches (Tri-Set /w Leg Lifts and Knee Raises)
15
15
15

Leg Lifts
12
12
12

Knee Raises
15
15
15

Crunches (Slow contraction/iso hold at top)
20
20
20

2/13/11 Diet

Meal 1
Sonic 1670 149 58 94

Meal 2
1/2 Maximus 300 36.5 31 3.5

Meal 3
Rice Side 600 115 17.5 6.25
4oz chicken 105 0 21 2.5

Meal 4
NV Bar 190 29 4 6

Meal 5
Rice Side 600 115 17.5 6.25
4.5oz chicken 125 5 22.5 2.5
2 Nitrean 220 6 44 2

Totals: 3,810kcal, 455.5c, 215.5p, 123f

KFeld
02-14-2011, 08:24 PM
Some pictures from the day:

One of my clients brought me a dinner for Valentines Day! Pretty awesome. Steak, greens, and a potato:
http://img838.imageshack.us/img838/9167/vdaydinner.jpg

Decided to take my baby out for a car wash today, as a special gift to her for V-Day. It was night so here's a day photo:
http://img705.imageshack.us/img705/7964/bbcar.jpg

And then two pictures of me directly after eating dinner, weight 194ish.
Side relaxed:
http://img6.imageshack.us/img6/44/siderelax214.jpg

Front relaxed:
http://img819.imageshack.us/img819/7901/frontrelax214.jpg

KFeld
02-14-2011, 08:30 PM
2/14/11 Chest Day

BB Bench (Stopped 2 inches off chest, slow up and down)
135x15
185x8+2 assisted
185x6+4 assisted
185x0+8 assisted
115x10 assisted with a 3-2-3 count (3 seconds down, 2 sec hold, 3 seconds up)

HS Inc Press
90x8
90x8
90x8
90x8
90x8

DB Decline
35x12
40x12
40x12
40x12
40x12

Pec Dec 21's (7 bottom half, 7 top half, 7 full ROM)
70x14-15 (Chest gassed)
40x21
40x10

2/14/11 Diet

Meal 1
NV Bar 190 29 4 6
1/2 Maximus 300 36.5 31 3.5
NV Bar 190 29 4 6

Meal 2
7oz chicken 240 0 48 2
Rice Side 600 115 17.5 6.25
4.5oz chicken 105 0 21 2.5

Meal 3
Panera Turkey Sandwich 670 72 67 11
Chips 140 15 2 9

Meal 4
6oz Steak 320 0 51 11
Baked Potato 160 36 4 0
Greens - - - -

Meal 5
NV Bar 190 29 4 6
Rice Side 600 115 17.5 6.25
4.5oz chicken 105 0 21 2.5

Totals: 3,810kcal, 476.5c, 292p, 72f

KFeld
02-15-2011, 11:21 PM
2/15/11 Back

Dual Cable Lat Pulldown /w Handles
42.5x8
60x8
70x8
70x8

DB Row
55x8
60x8
60x8
60x8

Lat Pulldown Machine
90x15
130x10
130x8
130x8

HS Lo-Row (SS T-Bar Row)
70x10
70x10

T-Bar Row
50x12
50x12

2/15/11 Diet

Meal 1
Rice Cake 70 14 1 0
1/2 Maximus 300 36.5 31 3.5
Panera Jalapeno and Cheddar Bagel 310 56 12 3

Meal 2
Rice Side 600 115 17.5 6.25
4.5oz Chicken 105 0 21 2.5
7oz Chicken 240 0 48 2

Meal 3
Panera Turkey Sandwich 670 72 67 11
Chips 140 15 2 9

Meal 4
2 Strips of Steak ?? ? ? ? (Gift from my boss!)
Mixed Veggies ?? ? ? ?

Meal 5
1 Papa Johns Breadstick ?? ? ? ?
NV Bar 190 29 4 6
1/2 Maximus 300 36.5 31 3.5
6 Pieces Chocolate covered fruit (brought in by one of my clients!)
7oz chicken 240 0 48 2

Totals: 3,165+kcal, 374+c, 282.5+ p, 48.75+ f

Notes: Tomorrow marks the 1 month of my first pix from this blog, so new pix have to be taken/ will be uploaded. It also marks 1 month of writing down every single calorie I've eaten, and every single rep I've lifted. I hit 196 on the scale today. That means I'm up 8 pounds since last month. Since I started tracking I've eaten a LOT cleaner, but the weight gain absolutely won't slow down.

Old Measurements 1/16/11 (188lbs)
Chest: 41.5" cold
Waist: 34"
Hip: 40.5"
R. Bi: 13.25" cold, 15" cold flexed
R. Thigh: 23" cold
R. Calf: 15"

2/16/11 @ Midnight (196lbs)
BF Calipers: 13.8%
Chest: 43.25 (+1.75")
Waist: 35.25 (+1.25")
Hip: 41 (+.5")
Bicep: 13.25 cold, 15.125 cold flexed (+1/8th inch cold flexed)
Thigh: 23.25" quad, 24.5" Ham Tie-in (+1/4th inch")
R. Calf: 15.375 (+3/8ths inch cold, also wtf left calf half inch smaller)

Thoughts - 35.25" waist = lol. Looking at about 10 more weeks of a bulk, hopefully end between 210-215... then cutting down into summer. Might as well set some goals for end of bulk now:
Chest: 45.5"
Waist: 36".... =/
Hip: 41.75"
Bi Pumped/Flexed: 17"
Thigh: 24" quad, 25.5" Ham Tie-In
Calf: 16.5"

Goals for end of summer cut:
BF: 6%
Chest: 43.5"
Waist: 32" (we'll see...)
Hip: 37"
Bi Pumped/Flexed: 16.25"
Thigh: 23.25" Quad, 24.5" Ham Tie In
Calf: 15.375"

After this cut, should land me around July-ish... I plan on never dirty bulking again, and just very slowly clean bulking all the way back up to 210-215ish then slowly cutting down to show weight the following summer (2012).

Behemoth
02-16-2011, 07:18 AM
I know you work at a gym, so when you say clients are you a personal trainer?

Also in meal two why did you list "twice" with completely separate macros? Two different parts? I think your macros are off big time too, an ounce of chicken breast without the skin is about 45 calories about about 8g of protein. 4.5oz should be about 200 calories not 110, and 7 ounces would be about 315 calories not 240.

I think some of those measurement goals are pretty crazy myself, I think you should be happy with about 1/4 of them in the next 10 weeks.

KFeld
02-16-2011, 08:02 AM
I know you work at a gym, so when you say clients are you a personal trainer?

Also in meal two why did you list "twice" with completely separate macros? Two different parts? I think your macros are off big time too, an ounce of chicken breast without the skin is about 45 calories about about 8g of protein. 4.5oz should be about 200 calories not 110, and 7 ounces would be about 315 calories not 240.

I think some of those measurement goals are pretty crazy myself, I think you should be happy with about 1/4 of them in the next 10 weeks.

Yeah, I've got my Bachelors in Kinesiology, my cert through ACSM and have been a personal trainer for about 9 months. So I'm a trainer working with a trainer on Mondays/Tuesdays. Heh. Also, for the two different chickens, one was lunch meat mixed into the rice and the other was a chicken breast cut up. The 4.5oz was 1/2 of a 9oz lunch meat package, and the numbers were taken off the back of the package... so idk. And the 7oz was 1/5th of a 2.35lb (So 16+16+5.6 = 37.6 / 5 = 7.52) package again with the numbers off the back. I'm not entirely sure how accurate they are, but if they were all off by a bunch that would explain why I'm putting on so much more weight than I anticipated ;)!

And all those goals were me shooting from the hip in the middle of the night, so you're probably right in thinking they're nuts. I actually woke up in the middle of the night thinking my 30" waist goal was ridiculous, so I'm changing that now. I also actually dreamt that Chevelle posted "nice ride" in my journal... I think im losing my mind. lol. But I do know that my chest has gone up a full 4 inches since November, waist 2.25, hip 1.5, bi's just over 1, and quads 1.25... so I probably just extrapolated.

chevelle2291
02-16-2011, 11:18 AM
Lol that's weird. I actually liked your car I just didn't comment on it. G35 sedan amiright?

KFeld
02-18-2011, 10:26 PM
Lol that's weird. I actually liked your car I just didn't comment on it. G35 sedan amiright?

It's actually a 2010 Suzuki Kizashi SLS AWD. Those G35 Sedans sure do look silky smooth though!

KFeld
02-18-2011, 10:45 PM
2/16/11 Arms

BB Preacher Curl
30x12
40x12
50x12
60x12
70x8

DB Curls
35x10
30x10
30x10
30x10

Cable Curl
25x15
25x10 + 5 Negatives
30x8+ 5 Negatives
30x12

Hammer Curls
15x12
20x12

Standing Double Cable Curl things
10x12
15x12

Overhead EZ Bar Tri Ext
35x12
45x12
45x12
45x12

One Arm DB Tri Ext (I call em Levrone Tri's because I saw him do em in a YouTube vid once)
20x10
20x5, 15x5
15x10
15x10

Straight Bar Pushdown
40x12
55x12
40x12
40x12

2/16/11 Diet

Meal 1
NV Bar 190 29 4 6
Jalepeno and Cheddar Bagel 310 56 12 3

Meal 2
16oz Beef Chili 450 46 32 13
4 Mini Bagels 440 88 20 4
105 27 1 .5

Meal 3
Panera Turkey Sandwich 670 72 67 11
Chips 140 15 2 9

Meal 4
1/2 Maximus 300 36.5 31 3.5

Meal 5
14oz chicken 480 0 96 4
2 NV Bars 380 58 8 12

Tot: 3465kcal, 427.5c, 273p, 66f

-------------

2/17/11 Legs/Cardio

I strained my groin so I'm only doing very light leg work for the next 4-6 weeks. No pressing motions.

1 Legged leg ext.
35x15
35x15
35x15

Leg Extensions
60x12
60x12
60x12

Lying Leg Curl (Wide)
65x12
70x12
75x12

Lying Leg Curl (Narrow)
50x12
50x12
50x12

1 Legged Seated Leg Curl
35x12
35x12
35x12

Leg Press Calves
90x15
180x15
180x15
180x15

Seated Leg Press 1 legged Calves
90x15
90x15
70x15
50x15

Cardio: 20 Min Treadmill, 15% incline, 3.2mph, 1.02 miles covered, est 295kcals burned

2/17/11 Diet

Meal 1
Rice Side 600 115 17.5 6.25
4.5oz Chicken lunchmeat 125 5 22.5 2.5

Meal 2
NV Bar 190 29 4 6

Meal 3
NV Bar 190 29 4 6
1/2 Maximus 300 36.5 31 3.5
Panera Turkey 670 72 67 11
Chips 140 15 2 9

Meal 4
NV Bar 190 29 4 6
2 Nitrean 220 6 44 2
1 Medium Banana 105 27 .5

Meal 5
Rice Side 600 115 17.5 6.25
4.5oz Chicken Lunchmeat 125 5 22.5 2.5

Meal 6
5 Drinks 500 - - -
Qdoba Steak Quesadilla 1060 64 64 60

Totals: 5015kcal, 537.5c, 298p, 121.5f

--------------

2/18/11 Shoulders/Traps

Standing Rear Delt on Pec Dec
65x12
75x12
85x12
85x12

DB Shoulder Press
40x12
50x10
60x8

DB Front Raise
25x10
30x8
35x6

Seated DB Lateral Raise
20x8
20x8
20x8

Cable Lat Raise
5x12
5+5x10
5+5x10

Shoulder Press Machine
30x20
40x15
50x12
65x12
80x8

DB Shrugs (SS BB Shrugs)
40x12
40x12
40x12
40x12

BB Shrugs
135x12
185x12
205x12
205x12

2/18/11 Diet

Meal 1
Panera Bagel 310 56 12 3
1/2 Maximus 300 36.5 31 3.5
NV Bar 190 29 4 6

Meal 2
NV Bar 190 29 4 6

Meal 3
Panera Turkey Sandwich 670 72 67 11
Chips 140 15 2 9

Meal 4
Rice Side 600 115 17.5 6.25
4.5oz Chicken Lunchmeat 125 5 22.5 2.5
9 Hershey Kisses 200 25 3 12

Meal 5
2 ON Whey 240 6 48 2

Totals: 2965kcal, 388.5c, 211p, 61.25f

NOTE: Roommate left town for the weekend, wasn't able to get the months pictures yet, should be up next week sometime. Here's two, first one was taken for my ex a little into my bulk in September-ish, and the other was today after my shoulders, but before my traps.

One:
http://img37.imageshack.us/img37/6272/begbulk2011.jpg

Two, 30 pounds later:
http://img694.imageshack.us/img694/329/21811shoulders.jpg

cphafner
02-19-2011, 11:53 AM
looking good. keep it up.

KFeld
02-26-2011, 03:06 PM
Thanks cphaf, appreciate it!

2/19/11 Diet - Off Day

Meal 1
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Meal 2
Maximus 600 73 62 7

Meal 3
McDonalds 770 59 44 40
Fries 500 63 6 25

Meal 4
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Totals: 3320kcal, 435c, 192p, 89.5f

--------------------

2/20/11 Diet / Off Day

Meal 1
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Meal 2
1/2lb WW penne pasta 630 143.5 24.5 3.5

Meal 3
1/2lb WW penne pasta 630 143.5 24.5 3.5

Totals: 1985kcal, 407c, 89p, 15.75f

-------------------------

2/21/11 Chest

Smith Incline Bench (bar=15lbs)
85x12
105x12
115x12
85x10

DB Decline Bench
40x12
45x12
50x11
40x12

Lying Cable Crossover
10x12
10x12
5+5lb plate x12
5x12

DB Flat Bench
40x12
50x12
40x10
20x30

2/21/11 Diet

Meal 1
1/2 Maximus 300 36.5 31 3.5
Jalapeno and Cheddar Bagel 310 56 12 3

Meal 2
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Meal 3
1/2 Maximus 300 36.5 31 3.5
Panera Turkey 670 72 67 11
Chips 140 15 2 9

Meal 4
14oz chicken breast 480 0 96 4

Meal 5
Maximus 600 73 62 7

Totals: 3525kcal, 409c, 341p, 49.75f

-------------------

2/22/11 Back Day

Lat Pulldown Machine
110x12
150x12
150x10
150x10

Underhand Lat Pulldown
70x12
85x12
85x12
100x12

Cable Row
70x12
70x12
50x12
50x12

HammerStrength Hi-Row
50x12
50x12
50x12
50x12

2/22/11 Diet

Meal 1
NV Bar 190 29 4 6

Meal 2
Deli Creations sandwich 310 39 23 12
16oz Beef Chili 450 46 32 13
Large Banana 120 31 1 .5

Meal 3
Panera Turkey 670 72 67 11
Chips 140 15 2 9
1 slice Pizza ?? ? ? ?
16oz 2% Milk 260 26 16 10

Meal 4
16oz 2% Milk 260 26 16 10
Large Banana 120 31 1 .5

Meal 5
14oz chicken breast 480 0 96 4

Totals: 3000kcal, 305c, 258p, 66f

------------------------------

2/23/11 Tris/Bis

EZ Bar Pushdown
50x15
57.5x12
65x10
72.5x9

Rope Pulldown
30x12
30x12
30x12
30x12

Overhead EZ Bar Ext
35x15
45x11
35x12
35x12

Underhand One Arm Cable Pulldown
7.5x12
12.5x12
7.5x12
7.5x12

DB Curl
35x12
40x8
25x12
25x12

Cable Curl
7.5x12
7.5x12
7.5x12
7.5+5x12

Machine Curl Preacher
50x12
65x12
80x6+6
65x12

DB Hammer Curls
20x12
20x12
20x12
20x12

2/23/11 Diet

Meal 1
NV Bar 190 29 4 6
Panera Bagel 310 56 12 3

Meal 2
32oz 2% Milk 520 52 32 20
Deli Creations 310 29 23 12

Meal 3
Panera Turkey 670 72 67 11
Chips 140 15 2 9

Meal 4
1/2 Maximus 300 36.5 31 3.5

Meal 5
2 ON Whey 240 6 48 2
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Totals: 3405kcal, 415.5c, 259p, 75.25f

-----------------------

2/24/11 Legs

Strained groin - all light work/contraction work and stretching
3 sets single leg ext.
3 sets double leg ext
6 sets leg curl (3 wide, 3 narrow)

2/24/11 Diet

Meal 1
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Meal 2
Fish Patties 180 0 32 6
Blueberry Muffin ?? ? ? ?
String Cheese 70 1 8 4

Meal 3
1/2 Maximus 300 36.5 31 3.5
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Meal 4
Panera Turkey 670 72 67 11
Chips 140 15 2 9

Meal 5
String Cheese 70 1 8 4
NV Bar 190 29 4 6

Totals: 3070kcal, 394.5c, 232p, 61f

------------------

2/25/11 Shoulders/Traps (Traps done a few hours after shoulders)

Standing DB Lat Raise
17.5x12
17.5x12
20x12
20x12

DB Front Raise
17.5x12
20x12
25x12
25x12

Seated BB Press
75x12
95x10
Dropset 95x6, 75x6, 55x7

BB High Pull
50x12
70x12
85x10
95x10

Machine Shoulder Press (facing opposite direction)
25/side x 12
45/side x 12
Dropset 55/side x 6, 45 x 3, 25 x 10

Standing Cable Rear Delt
5x12
10x10
5+5x10
5x12

Standing Rear Delt on Fly Machine
55x12
70x12
85x12
100x12

BB BTB Shrug
135x12
135x12
155x12
185x10

Seated DB Shrug
40x12
50x12
60x12
70x12

2/25/11 Diet

Meal 1
Rice Side 600 115 17.5 6.25
4.5oz chicken lunchmeat 125 5 22.5 2.5

Meal 2
Panera Turkey
570 72 42 11
Chips 140 15 2 9

Meal 3
1/2 Maximus 300 36.5 31 3.5

Meal 4
Rice Side 600 115 17.5 6.25
4.5 oz chicken lunchmeat 125 5 22.5 2.5

Meal 5
1/2 Philly Cheesesteak 600 52 30 30
1/2 Pulled Pork

Meal 6
3 Hopslams (Wayyyy too hoppy of a beer.) 840 - - -
1 Coors Light 100 - - -

Totals: 4000kcal, 415.5c, 185p, 71f

Notes: Weight has bounced around between 193-195.5 past week or two, but I feel like I'm actually starting to lean out a little bit somehow. Been behind on taking pictures...things been busy. Hopefully can update some soon. Also finally made it a full month off any pre-workouts and off caffeine (to re-sensitize), so I'm pretty excited to start taking one again for the next few months.

KFeld
03-13-2011, 09:24 PM
Got real sick the first week of March and didn't make it to work/working out the entire week. Between that Monday afternoon and Thursday morning I had lost 12 pounds from 196 down to 184. This past week was my first week back lifting and I was just trying to get my appetite back, which until yesterday didn't seem like it was quite there. I still haven't regained all of my weight back and didn't even bother tracking last weeks workouts because they were all sub-par, but I have managed to get back to 192. I also haven't trained legs since the beginning of February, as I'm still battling a bad groin strain. Hopefully I will be able to start doing them again by the end of the month.

Anyhow, I have decided to give up drinking/partying and have been sober since February 28th, so I'm excited to see what I can do without any major nutritional setbacks. The strength coach at the University of MN once told us in class that drinking has negative effects on your lifting for up to 3 days after the alcohol intake. In my time off, I've also bought this food scale: http://www.amazon.com/1130800-Grips-Scale-Pull-Out-Display/dp/B000WJMTNA and it's been wonderful. I've started tracking everything in grams, and recording it in FitDay. I'd share with you guys but I don't know how to report it in here like I've seen some people do. I've also gutted my diet and cut out all the BS. I'm eating strictly eggs, chicken, fish, sweet potatoes, protein/MRP shakes, brown rice, the occasional granola bar, and sometimes beef/steak. Still trying to incorporate the oatmeal.

I've also made the decision to begin searching for a new job, and am looking to get out of the training industry. The deeper and deeper I get into "bodybuilding mode" the less and less I can tolerate listening to people complaining about their workouts, or their "unbreakable" diet habits. In my job hunt, I've been seriously considering moving down to Texas so I can train at Metroflex gym and be surrounded by like-minded people. Anyways tomorrows the beginning of another week, and I should be back to updating regularly with pictures (which are long overdue!) and workouts.

chevelle2291
03-14-2011, 02:49 AM
Got real sick the first week of March and didn't make it to work/working out the entire week. Between that Monday afternoon and Thursday morning I had lost 12 pounds from 196 down to 184. This past week was my first week back lifting and I was just trying to get my appetite back, which until yesterday didn't seem like it was quite there. I still haven't regained all of my weight back and didn't even bother tracking last weeks workouts because they were all sub-par, but I have managed to get back to 192. I also haven't trained legs since the beginning of February, as I'm still battling a bad groin strain. Hopefully I will be able to start doing them again by the end of the month.

Anyhow, I have decided to give up drinking/partying and have been sober since February 28th, so I'm excited to see what I can do without any major nutritional setbacks. The strength coach at the University of MN once told us in class that drinking has negative effects on your lifting for up to 3 days after the alcohol intake. In my time off, I've also bought this food scale: http://www.amazon.com/1130800-Grips-Scale-Pull-Out-Display/dp/B000WJMTNA and it's been wonderful. I've started tracking everything in grams, and recording it in FitDay. I'd share with you guys but I don't know how to report it in here like I've seen some people do. I've also gutted my diet and cut out all the BS. I'm eating strictly eggs, chicken, fish, sweet potatoes, protein/MRP shakes, brown rice, the occasional granola bar, and sometimes beef/steak. Still trying to incorporate the oatmeal.

I've also made the decision to begin searching for a new job, and am looking to get out of the training industry. The deeper and deeper I get into "bodybuilding mode" the less and less I can tolerate listening to people complaining about their workouts, or their "unbreakable" diet habits. In my job hunt, I've been seriously considering moving down to Texas so I can train at Metroflex gym and be surrounded by like-minded people. Anyways tomorrows the beginning of another week, and I should be back to updating regularly with pictures (which are long overdue!) and workouts.

You don't think that's a little extreme?

KFeld
03-14-2011, 06:29 PM
You don't think that's a little extreme?

Yeah, that's not the ONLY reason I guess. I'm sick and tired of the snow in MN, and I've been wanting out for years. I've heard its really nice down in Texas, and the fact that I'm looking for a career change + have nothing tying me down here means its time for me to go. I guess the Metroflex thing is just a cherry on top. I've actually decided to move to Austin at the end of my lease in Sept. opposed to Arlington where the original one is because I think it'd fit me better, and I think there's one in Austin but who knows if that's where I'll even train. I'm just ready for a fresh start, and being somewhere where I don't know anyone makes it a perfect time to fully dedicate myself to lifting.

KFeld
03-14-2011, 06:32 PM
3/14/11 Chest Day

HammerStrength Chest Press
110x15
130x12
160x12
70x15 (Slow + Negatives)

HammerStrength Incline Press Machine (SS Decline Cable Fly)
50x12 (WU)
90x12
90x12
90x12
90x12

Decline Cable Fly
15x12
20x8
20x8

Pec-Dec (Negatives with trainer pulling back)
40x10
40x10
40x10
55x10

Decline DB Bench (wide, slow, twist at top)
25x12
25x12
30x12
35x6,30x6

3 Sets light cable flies

chevelle2291
03-14-2011, 07:00 PM
Yeah, that's not the ONLY reason I guess. I'm sick and tired of the snow in MN, and I've been wanting out for years. I've heard its really nice down in Texas, and the fact that I'm looking for a career change + have nothing tying me down here means its time for me to go. I guess the Metroflex thing is just a cherry on top. I've actually decided to move to Austin at the end of my lease in Sept. opposed to Arlington where the original one is because I think it'd fit me better, and I think there's one in Austin but who knows if that's where I'll even train. I'm just ready for a fresh start, and being somewhere where I don't know anyone makes it a perfect time to fully dedicate myself to lifting.

Do you have a job lined up already in Austin? Have you really thought this through?


IMO, making a move simply because the area has a gym you want to train at is pretty irresponsible IMO. If you have a job lined up down there that's great and more power to you with the move--but to move to Austin to train to get away from people is pretty ridiculous. Bodybuilding should not take over your life, it should be a facet of it that you enjoy and excel at in the context of the other aspects like family, friends, your career, etc. I know you want to be a natty pro but there's no reason you can't see the gains you are trying to achieve in Minnesota or anywhere else. You shoudn't need an atmosphere or a certain gym to motivate you to train hard or maintain a clean diet. If you were to stick with your clean bulk diet and cut out all the junk food and continue to train hard you'd see the gains you are looking for---you don't need Metroflex to get big.

KFeld
03-15-2011, 01:04 AM
Do you have a job lined up already in Austin? Have you really thought this through?


IMO, making a move simply because the area has a gym you want to train at is pretty irresponsible IMO. If you have a job lined up down there that's great and more power to you with the move--but to move to Austin to train to get away from people is pretty ridiculous. Bodybuilding should not take over your life, it should be a facet of it that you enjoy and excel at in the context of the other aspects like family, friends, your career, etc. I know you want to be a natty pro but there's no reason you can't see the gains you are trying to achieve in Minnesota or anywhere else. You shoudn't need an atmosphere or a certain gym to motivate you to train hard or maintain a clean diet. If you were to stick with your clean bulk diet and cut out all the junk food and continue to train hard you'd see the gains you are looking for---you don't need Metroflex to get big.

I think we're mis-communicating a bit here. I'm not leaving where I'm at for Metroflex. Taking a look at my first post about me leaving I guess makes it a little bit confusing, so I apologize for that. I'm also not trying to "get away from people," I've got a ton of friends here that I love. I just hate my surroundings. I hate the weather, and I don't really like the city. And I'm not leaving until I've got a job, not that stupid. I've got a pretty stacked resume for training - Bachelors in Kinesiology + over 1 year training + ACSM cert, so finding a PT job down there to hold me over until I find something better will be no problem. Minneapolis was never an end-game and very few people make it a lifetime training, so my choices are A) Find a job here, get experience in a new career path and then move or B) Just move and find a new career when I get there. The risk I run by staying is getting tied down and being stuck in MN forever, obvious choice is getting out while I still can.

As far as where to live, you need to look at job opportunities and cost of living. I want to be somewhere warm and fun as well... so in my eyes the choices are Phoenix, Austin, or Orlando. I've heard nothing but great things about Austin, and it just so happens that Metroflex is in Texas - which is a plus. I realize realistically that the likelihood of me even training there is marginal at best, but it's a nice thought.

In a semi-unrelated note, people keep telling me that "bodybuilding shouldn't take over your life." And to that I say to each their own. I remember once discussing a survey in class known as the "Goldman Dilemma." Essentially, it was a study asking elite athletes if they'd be willing to take a drug that guaranteed them a gold medal, but would also kill them within 5 years. 50% of these athletes said they would do it. Remember these athletes were in their 20's and 30's. Why would they accept this seemingly ridiculous trade? Gold medal for death, really? I'm not trying to say I'm an elite athlete by any means, or that I'd give my life for some medal but different people do function differently, they think differently... so I just think it's tough to tell someone to live their life a certain way, or not to live their life a certain way.

chevelle2291
03-15-2011, 01:12 AM
Thanks for the clarification--the first two posts made it seem like you were moving on a whim. :p


Good luck with whatever choice you make.

KFeld
03-15-2011, 01:31 AM
Thanks for the clarification--the first two posts made it seem like you were moving on a whim. :p


Good luck with whatever choice you make.

Damn you're up late. Where do you live?!

KFeld
03-18-2011, 12:38 AM
3/14/11 Back

Smith Machine Row (holds at top of each rep)
4x12 @ 105lbs

T-Bar Row (slow, with negatives)
4x10, last set 100lbs

Lat Pulldown Machine (varying speeds, lots of holds and negatives)
4x12, last set 90lbs

Lat Pulldown with V-Bar Attachment
4x12, last set 110lbs

1 Arm Seated Row Machine
4x12, last set 55lbs

-------------------

3/16/11 Bi's/Tri's (Tricep SS'ed with Bicep all the way through, no more than 15s between sets, no more than 90s between exercise transitions)

Seated Cable OH Extensions (Squeezes at the top)
4x12, last set 42.5lbs

BB Curls (controlled negatives)
4x10, last set 60lbs

Cable Tricep Pushdowns
4x12, last set 47.5lbs

Seated DB Incline Curls (Hands extremely supinated)
4x10, last set 20lbs?

Tricep Press Machine (Trainer applying big resistance on negatives)
4x12, last set 170lbs

Bicep Preacher Curl
4x12, last set 35lbs

Decline BB Skullcrushers
3x12, last set 35lbs

Lying Cable Forehead Curls (Pauses)
3x12, last set 25lbs

Notes: Got a drink after the workout, cooled down a bit, used restroom then measured arms. Reached just over 16.25" pumped/flexed. That means they're up over 1/4th an inch since 1/21/11. Weight was 189ish then, around 194ish now. Sickness set me back a few weeks, but still hoping to hit close to 17" by the time I'm 210 and begin cutting.

I also went out tonight - St. Pattys Day - and I didn't so much as sip a beer. It was the first time I've been out and was able to resist drinking in a loooong time. Sunday marks 3 weeks sober. Between cleaning up my diet even more (almost perfect now) and starting to measure everything in grams, as well as giving up drinking completely, I feel like I'm finally starting to get dialed in.

Time+Patience
03-18-2011, 07:08 AM
I'm a bit late to the party, I've been missing this journal for 2 months some how?

I'm always on board for any journals that have a bodybuilding focus, as I can relate a more to that.

From what I can see, the diet looks very solid, I like the #'s and breakdown between F/C/P.

From the pictures on the first page your upper body looks very wide, when you get your waist to slim down then you should have a very solid V-taper. Also, your legs have good development to them in the middle picture where you have your shoes on.

I'll be playing catch up in here. I like the determination.

Time+Patience
03-18-2011, 07:08 AM
Damn you're up late. Where do you live?!

He never sleeps!

Time+Patience
03-18-2011, 07:20 AM
Had that same problem when I did high volume last summer. Workouts just get super long.

I'd be curious to see what you could do on a more power-oriented routine. By that, I don't mean a PL or strength routine, but more of a powerbuilding routine with a good combo of high and low reps like DC or Max-OT, etc. Obviously you know what's best for you, tho and I am in no way trying to push a routine on you.

Ryan, you shouldn't recommend just any program to people, unless you truly know the program and the person you are recommending it to. I can honestly say that DC is something very different than any other routine I've tried. I don't want to belittle you, but you have been encouraging or putting out the idea to others to look into DC training without having tried it yourself.

It requires you to do take your training to a different level. I'm not saying it's not possible to be done by others, but you need the time and experience to know how to truly push yourself to the limits. With DC you are training more frequently, but with such a small amount of volume.

The program needs to be understood to be able to benefit from it.

chevelle2291
03-18-2011, 08:48 AM
Ryan, you shouldn't recommend just any program to people, unless you truly know the program and the person you are recommending it to. I can honestly say that DC is something very different than any other routine I've tried. I don't want to belittle you, but you have been encouraging or putting out the idea to others to look into DC training without having tried it yourself.

It requires you to do take your training to a different level. I'm not saying it's not possible to be done by others, but you need the time and experience to know how to truly push yourself to the limits. With DC you are training more frequently, but with such a small amount of volume.

The program needs to be understood to be able to benefit from it.

I said a program LIKE DC, something like HCT-12 that's more powerbuilding focused with low volume/increased fequency. You are right though, that I shouldn't be so quick to advise DC to certain people. I guess I'm just a big fan of its principles and that comes through with a bit too much exuberance when more experienced guys ask what program they should run. :)

KFeld
03-19-2011, 10:54 PM
I'm a bit late to the party, I've been missing this journal for 2 months some how?

I'm always on board for any journals that have a bodybuilding focus, as I can relate a more to that.

From what I can see, the diet looks very solid, I like the #'s and breakdown between F/C/P.

From the pictures on the first page your upper body looks very wide, when you get your waist to slim down then you should have a very solid V-taper. Also, your legs have good development to them in the middle picture where you have your shoes on.

I'll be playing catch up in here. I like the determination.

Appreciate you stopping in T+P, and thank you for your comments. Getting the right (or close to right) macro breakdown is the easy part, now I'm trying to increase the quality of some of my food choices i.e. brown rice vs white rice, chicken breasts vs lunch meat. Also working on nutrient timing... there's ALWAYS something... always!

And nonsense about the V-taper/leg stuff... I'm just tryin' to get like you brother!

KFeld
03-19-2011, 11:14 PM
Went to my home in Wisconsin today to visit my folks. Went to brush my teeth last night but couldn't find the darned toothpaste... so naturally I took my shirt off and messed around with some poses instead. I ended up just settling for mouthwash yesterday.

Anyways, pix were long overdue, and they aren't the best since they're taken with my iPhone... but it's w/e.

Front Relaxed @ 194lbs
http://img34.imageshack.us/img34/6040/frontrelax316.jpg

Back Relaxed
http://img836.imageshack.us/img836/7123/backrelaxed316.jpg

Lazy Lat Spread (had to hold phone up with one hand)
http://img856.imageshack.us/img856/2718/backlat316.jpg

Wheels
http://img824.imageshack.us/img824/791/wheels316.jpg

Notes: Lighting messed up any vascularity I had. Actually have quite a bit in my quads and upper chest/anterior delt that gets washed out by the light. Also haven't worked out my legs in over a month due to a groin strain - hoping to get back into it within a month or so. At home is the only place that I know of with mirrors on opposite walls, so I can actually watch myself pose my back. My 34" waist is really cramping my style though...

Also, went to my Grandma's birthday today and limited myself to two slices of a Medium Cheese pizza from Pizza Hut, and a tiny sliver of cake. I can normally devour an entire large pizza no problem, but I'm finally learning to say "N-O." Between this event and not drinking over St. Patties, really starting to feel good about getting my diet together 100% regardless of the circumstances. I saw a Layne Norton video on BB.com where he said that shows were won in the off-season, and that any idiot can string together a 6 week diet program pre-contest... but its the person who eats flawlessly for the entire year prior that really shows up in peak condition. My contest is 14 months out, so I guess we'll see.

KFeld
03-21-2011, 11:55 AM
Had a dream last night that made me realize that I still don't have a clue how to target specific parts of my muscles. More of a nightmare if you ask me.

I mean, targeting different parts of you chest and delt are obvious, but I've still no idea how to hit lets say... lateral vs medial head on the tri, or exercises for bicep peak opposed to bicep length... or the vastus lateralis opposed to the vastus medialis in your quad. Likewise I've no idea how to separate parts of your hamstrings other than just feet width on the hamstring curl machines. Or, as I saw Chevelle talking about it, back thickness opposed to back width.

Is there any easy way to differentiate it? I know perhaps you should just be able to "feel it" more, but I'm still having a difficult time figuring it out. Any info would be greatly appreciated! I've still got a lot to learn.

KFeld
03-22-2011, 06:54 PM
Here's a better back relaxed picture that I took last night. Still kind of meh. Trainer told me today during our back session that back width is fine, just need to work on back thickness.
http://img155.imageshack.us/img155/322/backrelaxeds.jpg

Weight is 190ish here. I also grabbed measurements yesterday (3/21/11). Weight ended up roughly 2lbs from last month because sickness messed me up for a while. Chest and Arms were both up, Waist and Hip were actually down, but the killer was my Quads down almost a full half inch. I guess thats what happens when you don't work em for 7 weeks and counting.

Anyways - 3/22/11 Back Workout

3 Sets Assisted Pullups till Failure

Underhand Cable Row 4x8

HammerStrength Lo-Row 4x10

HammerStrength Hi-Row 4x10

Lat Pulldown Machine 3 sets of 10 negatives

chevelle2291
03-22-2011, 11:28 PM
Mirin back and legs K. You have nice leg shape.

You'll have to find out how to target those areas on your own. For back thickness, I think rack pulls, deads, barbell rows really hit that back hard and give it that thick look and also lower back development.

My lateral head of tris is pretty decent, and I like tricep cable pushdowns for that. My long head blows Sheen's cock, but I find that smith military close-grip pressing and reverse grip bench hit that pretty well. It'll be a while before I get to really hammer those movements, but when I do I expect some good growf.

I like close-stance movements to hit quad sweep, but I find that my sweep basically takes care of itself on most squatting or leg pressing movements. For VMO, I like a natural, usually shoulder-width stance. For quad sweep, I can target it a bit more if I use a narrower stance, but I usually only do so on leg press, and even then rarely. Feet always pointed forward.

KFeld
03-23-2011, 09:56 PM
Mirin back and legs K. You have nice leg shape.

You'll have to find out how to target those areas on your own. For back thickness, I think rack pulls, deads, barbell rows really hit that back hard and give it that thick look and also lower back development.

My lateral head of tris is pretty decent, and I like tricep cable pushdowns for that. My long head blows Sheen's cock, but I find that smith military close-grip pressing and reverse grip bench hit that pretty well. It'll be a while before I get to really hammer those movements, but when I do I expect some good growf.

I like close-stance movements to hit quad sweep, but I find that my sweep basically takes care of itself on most squatting or leg pressing movements. For VMO, I like a natural, usually shoulder-width stance. For quad sweep, I can target it a bit more if I use a narrower stance, but I usually only do so on leg press, and even then rarely. Feet always pointed forward.

Thanks for the compliments Chev, what was your first name again? I suppose you're around enough that I should probably start calling you by that instead. My names Kyle.

Also, appreciate the explanation on some of the differentiation there. I'll have to play with it as I keep progressing forward here. Also, I've got a pretty big long head on my tri's, maybe we could just combine our arms and call it a day.

chevelle2291
03-23-2011, 10:06 PM
Thanks for the compliments Chev, what was your first name again? I suppose you're around enough that I should probably start calling you by that instead. My names Kyle.

Also, appreciate the explanation on some of the differentiation there. I'll have to play with it as I keep progressing forward here. Also, I've got a pretty big long head on my tri's, maybe we could just combine our arms and call it a day.

First name's Ryan.

Yea, finding those movements that really target what you want to target is an experience in and of itself. However, I am sometimes of the mindset that at our level of training, specialization isn't ALL that necessary. What I mean by that is that so long as we have found exercises that target major muscle groups effectively (for example, leg press for quads instead of back squats), then progressing in that exercise will result in overall growth of that muscle group, even if the feel on certain areas is not completely there. For example, I'm sure my leg press movement hits my quad sweep some, so I'm not particularly worried about using a closer stance on that movement until I specialize later on in my lifting career.

KFeld
03-23-2011, 10:41 PM
First name's Ryan.

Yea, finding those movements that really target what you want to target is an experience in and of itself. However, I am sometimes of the mindset that at our level of training, specialization isn't ALL that necessary. What I mean by that is that so long as we have found exercises that target major muscle groups effectively (for example, leg press for quads instead of back squats), then progressing in that exercise will result in overall growth of that muscle group, even if the feel on certain areas is not completely there. For example, I'm sure my leg press movement hits my quad sweep some, so I'm not particularly worried about using a closer stance on that movement until I specialize later on in my lifting career.

Agreed - don't need any deep specialization right now. But it's still nice to learn I suppose =P.

3/23/11 Bi's/Tri's

BB Preacher Curl 4x12

Seated Incline DB Curl 4x12

Cable Curl 4x12

Preacher Curl Machine 4x12ish - 2 Sets of Negatives

Tricep Rope Pulldown 4x12

Overhead Cable Tricep Extension 4x12

Tricep Pushdown Machine SS One Arm Overhead Ext 4x12 each

V-Bar Tricep Pushdown 4x12

#1beast
03-24-2011, 09:09 PM
Love to see the updates KFeld. I wouldn't move to Texas though... the midwest is far superior. Anyway, I've also been having nightmares about no being able to target particular muscles as well. For me, I've been worried about targeting my corpus spongiosum and corpus cavernosum. I don't want them looking weak or flaccid for showtime.

Ideally, I'd also like to increase vascularity if possible. Does anyone have any suggestions on how to target this area and/or how to increase vascularity. I've contemplated the use of vasodilators, such as a phosphodiesterase inhibitor but am unsure about their effectiveness. If anyone has any tips or experience with this, I"d love to hear from you either on this board or via PM.

Keep up the great work. Looking forward to seeing those FitDay logs. I measure all of my food in milligrams as grams didn't seem to be as accurate as I would like. I'd like to think that this habit has really helped me take my training to the next level.

Time+Patience
03-25-2011, 07:02 AM
I also haven't trained legs since the beginning of February, as I'm still battling a bad groin strain. Hopefully I will be able to start doing them again by the end of the month.

I've also gutted my diet and cut out all the BS. I'm eating strictly eggs, chicken, fish, sweet potatoes, protein/MRP shakes, brown rice, the occasional granola bar, and sometimes beef/steak. Still trying to incorporate the oatmeal.

Have you thought of at least trying to do machine work such as leg extensions and leg curls. You can even break it down further by doing 1 leg at a time and going with higher reps if need be. I believe that the leg extensions should place minimal stress on your groin, but the leg curl can get uncomfortable at times depending upon which type of leg curls you have access to.

Good job on buckling back down on your diet. I came to that realization 2 weeks ago with my own diet and how poor of a job I had been doing. I tightened it back up and made great progress within the past 9 days. Hopefully another 7 days brings more solid progress.

Your food choices are spectacular as well. The red meat/beef is a good choice to throw in there from time to time. When it goes on sale for around $3/pound I usually stock up and go a week with 1-3 meals of beef a day just to switch it up.

KFeld
03-25-2011, 10:33 PM
Have you thought of at least trying to do machine work such as leg extensions and leg curls. You can even break it down further by doing 1 leg at a time and going with higher reps if need be. I believe that the leg extensions should place minimal stress on your groin, but the leg curl can get uncomfortable at times depending upon which type of leg curls you have access to.

Good job on buckling back down on your diet. I came to that realization 2 weeks ago with my own diet and how poor of a job I had been doing. I tightened it back up and made great progress within the past 9 days. Hopefully another 7 days brings more solid progress.

Your food choices are spectacular as well. The red meat/beef is a good choice to throw in there from time to time. When it goes on sale for around $3/pound I usually stock up and go a week with 1-3 meals of beef a day just to switch it up.

Hey, yeah the first two weeks or so I tried machine work, but the hamstring curls... both seated and lying really stretches out my groin, and the extensions kind of aggravated it a bit as well. My groins actually been bothering me for probably a year and a half, and while it kind of went away for a bit... it came back when I started training more intensely. Since I'd like to train at 100%, I'm just going to wait it out and ease back into it when I don't feel any pain whatsoever.

My dieting was decent since Jan 2011, but its almost perfect now I would say. I hear ya about the progress on a good diet though... its really remarkable what that'll do for you, and how it makes you feel. I actually feel like I'm starting to lean out as I'm bulking, but it's hard to eat 4,000 clean kcals a day. I'm actually so sick of chicken/fish/ other meats right now that I've been drinking a lot more protein shakes lately... need to find a way to get over that hump, or just start drowning it in seasoning.

KFeld
03-29-2011, 11:05 PM
Weight up to 194 again, would probably be pushing near 200 already if I could train legs =/. Summers inching closer and layers starting to come off... getting harder to resist the urge to cut. Will probably pull the trigger as soon as the scale reads 202, or May 1st hits... whatever comes first.

As always, tempo never faster than roughly 2-0-2... sometimes as slow as 3-3-2. No longer than 30s between sets, no longer than 90s between exercises.

3/28/11 Chest

DB Bench 4x12 (70lb DB for last 2 sets)

DB Incline Fly 4xUntil Failure (Started with 30lb DB)

Decline Smith Bench 4x12 (135 or 155... wasn't paying attention)

Incline Cable Fly (10lb/side) Supersetted Decline Cable Fly (10lb/side) 4x10

--------------------------------------------

3/29/11 Back

Lat Pulldown 4x8 (160lbs) Supersetted Lat Pulldown Machine 4xUntil Failure (110lbs)

HammerStrength Lo-Row - One Handed 4x10 (65lbs)

HammerStrength Hi-Row 4x12 (110lbs)

EZ Bar Lat Pullover 3x12 (55lbs) Supersetted T-Bar Row 3x10 (50lbs)

Time+Patience
03-30-2011, 04:16 PM
Will probably pull the trigger as soon as the scale reads 202, or May 1st hits... whatever comes first.

Lat Pulldown 4x8[/B] (160lbs) Supersetted Lat Pulldown Machine 4xUntil Failure (110lbs)

EZ Bar Lat Pullover 3x12 (55lbs) Supersetted T-Bar Row 3x10 (50lbs)[/SIZE]

Don't you think a potential 8 pound gain in the next 4 weeks is a bit much? If you are being conscientious about potentially cutting come May 1st, wouldn't you rather just watch what you eat starting now. You can have a gradual gain in weight over the next 4 weeks rather than gain 8 pounds knowing some of that will be fat? You could just look to set your diet up to gain roughly 1 pound per week.

I like those supersets, they look solid. How did they feel?

KFeld
03-30-2011, 11:51 PM
Don't you think a potential 8 pound gain in the next 4 weeks is a bit much? If you are being conscientious about potentially cutting come May 1st, wouldn't you rather just watch what you eat starting now. You can have a gradual gain in weight over the next 4 weeks rather than gain 8 pounds knowing some of that will be fat? You could just look to set your diet up to gain roughly 1 pound per week.

I like those supersets, they look solid. How did they feel?

Yeah, you're probably right here. I'm eating a very solid controlled diet, so I doubt I'll gain any faster than 1 a week or so. I've actually been starting to lean out here a bit towards the end of my current bulk because of it.

And those supersets are terrible, but terrible is a good thing. Keeping the initial pulldown to 8 reps allows you to go heavier, then you can race over to the pulldown machine where its easier to keep form (and easier for me to really squeeze my lats), drop the weight and go until failure. The lat pulldown machine is one of the few upper body exercises that I always stand up smiling from because I can't believe how much it burns. It's almost laughable.

The other exercises... it always takes me 4-5 reps to get a burn in my lats started in either the pullover or the T-Bar, so really stretching them out and getting the initial burn from the pullover is nice - so by the time you get to the T-Bar Rows it's really easy to get a deep mind muscle connection from rep 1. I actually spend over half of my workouts with my eyes closed, so I can really focus on making the MMC. I've all but stopped tracking what weights I used because I don't care, and I almost always have someone with me as I work out now to give me resisted negatives.

I think I saw you talking about the dip machine before, or the triceps press machine or w/e its actually called. If you want a solid tricep exercise, have someone spot you on that machine, and after you press down normally have them pull up on the bars as hard as they can as you fight them on the negative - repeat for 12-15 reps. Make sure whoever you have doing your negatives is big, because they're going to be getting a hell of a row workout if you're doing it right. You should also fail by the time you get to 12-13 reps if you're doing it correctly, otherwise the weight wasn't heavy enough.

KFeld
03-31-2011, 11:31 PM
3/30/11 Tris/Bis

Seated Cable EZ-Bar Overhead Extensions (Supersetted Tricep Pushdown)
4x12 (42.5lbs?)

Tricep Pushdown
4x15 (47.5lbs?)

Overhead Rope Extensions (Supersetted Tricep Extension Machine)
3x12 (30lbs)

Tricep Extension Machine
3x15 (45lbs-ish)

Tricep Press Machine (resisted negatives)
3x10 (170lbs)

Standing BB Curl (supersetted DB Curls)
4x12 (50lbs)

DB Curls
4x12 (20lbs)

Incline Lying EZ-Bar Curl (SS Cable Curl)
4x10 (35lbs)

Cable Curl
4x12 (30lbs)

Preacher Curl Machine (Resisted Negatives)
3x10 (80lbs)

Weights been holding at about 193ish end of day. Can't seem to eat enough, I blame not being able to train legs. I know I've talked about my trainer a lot in this journal... so I figured I'd post a picture of him for frame of reference. My reasoning for hiring him is because I've been through school... I know anatomy, physiology, biomechanics, etc. of lifting and how things should work "in theory," but I wanted the experience. Someone who's been there and done that.

Anyways, this is from his FB page... he's been training himself for 20 years.. is 5'10", about 250lbs at 12-13% - with 20" Arms and Legs that match:
http://img101.imageshack.us/img101/7021/13505317486736255177710.jpg

The fact that he's where he is, and I've never seen him go over 100lb DB's - although he'll load up his benches and squats - goes a long way to making me believe that training the weight is not nearly as important as training the burn. The other BB that I've mentioned that received his pro-card is a little bigger, and he lifts even lighter yet. Obviously I'm not sure what either has done in the past, but I know both are clean now... and I know whatever training theory they're pushing has helped me put on 30lbs, about 2" on my Arms, 1.5" on my Quads, roughly 3.5" on my Chest, and only 1.5" on my waist over the course of 6 months.

Time+Patience
04-01-2011, 04:56 AM
[B]The fact that he's where he is, and I've never seen him go over 100lb DB's - although he'll load up his benches and squats - goes a long way to making me believe that training the weight is not nearly as important as training the burn. The other BB that I've mentioned that received his pro-card is a little bigger, and he lifts even lighter yet.... and I know whatever training theory they're pushing has helped me put on 30lbs, about 2" on my Arms, 1.5" on my Quads, roughly 3.5" on my Chest, and only 1.5" on my waist over the course of 6 months.

Results are results. If something has been working then continue running with it. It's nice to develop a solid training philosophy to go by, some like HIT, low volume, high volume, never train to failure, stimulate don't annihiliate, etc.

Whatever training style you have it's always necessary for you to get stronger, so you can't discount that. It doesn't make sense that you can just squat with 185 for 20 reps, and never to failure when you've been doing the same thing for over a year.

I'd be interested to play around with the idea of working the muscle through the entire ROM and not focus on the weights, but that will have to be worked on in the future.
You've made solid progress over the past 6 months, now it's time for another 6 more.

KFeld
04-02-2011, 11:29 AM
Whatever training style you have it's always necessary for you to get stronger, so you can't discount that. It doesn't make sense that you can just squat with 185 for 20 reps, and never to failure when you've been doing the same thing for over a year.


Yeah, for sure agree about the strength thing. But I really believe that the strength gains should just be a byproduct of training the muscle, as opposed to muscle gains being a byproduct of training strength - as far as my own personal BB theory goes. My weights still go up steadily, but it's all by feel and there's no emphasis on it.



I'd be interested to play around with the idea of working the muscle through the entire ROM and not focus on the weights, but that will have to be worked on in the future.
You've made solid progress over the past 6 months, now it's time for another 6 more.

It's a different feel for sure. And agreed on progress... I just wish the camera were more friendly to me - as I'm sure everyone does. Speaking of which, I've decided to just start cutting now because I'm having trouble putting on weight, and I blame not being able to train legs even though I'm sure its my diet. Either way, on Monday I'm going to start this diet: http://www.musculardevelopment.com/articles/nutrition/2911-pre-contest-prep-with-ifbb-pro-george-farahs-.html

I'm planning on making it a 10 week cut, so I'm going to start at 12-10 weeks out and run it until 2 weeks out. I'll skip the allowed cheat day for the first few weeks and just diet 7 days/week. I'm hoping this cut brings me down to 6% BF or so, almost using it as a dry run for my actual prep a year from now. After the cut will probably slow bulk for the next 8 months.

KFeld
04-14-2011, 12:43 PM
Quick update:

Been a while since I've posted here, almost 2 weeks. I started my cut at that time, and I've really been trying to keep my head down and mind my own business so I can stay focused and cut out all the BS that could potentially distract me, so I haven't been doing a whole lot other than training, eating, and sleeping.

The current macros I'm on are as follows:
167g Carbs, 250g Protein, and 68g Fats. I don't include my pre/post workout shakes. The diet is roughly 2300 calories + shakes so around 2,500kcal ish. I have been losing at roughly 1.5-2lbs a week so far, and I plan on keeping these macros for the next 2 weeks until I make adjustments again. I have also been doing cardio 3 times a week for 20 minutes at a time (I try to do it fasted), and some abs afterwards in addition to my normal training 5 days a week. As my cut gets deeper I will increase the frequency and duration of my cardio until I peak at 7 days a week for 35 minutes towards the end. I have been speeding up the tempo of my reps a bit and increasing the weight in efforts to preserve as much strength as I can during the cut.

An example of my day will go something like this:

Morning - 5.5-7oz of Chicken / Turkey with 5.5-7oz of Sweet Potatoes / Brown Rice
Snack - 2 ON Whey Protein Shakes with 5g added Glutamine, 5g added Leucine, 5g added Creatine
Lunch - 5.5-7oz of Chicken / Turkey with 5.5-7oz of Sweet Potatoes / Brown Rice
Snack - 2 ON Whey Protein Shakes with 5g added Glutamine/Leucine
PreWO/Post (Not Counted) - 2 Scoops Controlled Labs White Flood before, 2 Scoops Controlled Labs Purple PSYko (mostly Leucine, some protein) during, 2 Scoops ON Whey with 5g Glutamine/Leucine after
Dinner - 5.5-7oz of Chicken / Turkey with 5.5-7oz of Sweet Potatoes / Brown Rice
Snack - 4-6 (However many I need to fulfill my macros) Eggs

In addition: I have 2 scoops of my Greens supplement to fulfill my vegetables (generally in the morning), and scatter 5-6 Fish Oil throughout the day as well. I also take my daily multi, obviously. I do all of my cooking the night before, and the portions depend on the size packages I buy, but in either case I adjust accordingly to hit my macros exactly. Yesterday I purchased 20lbs of chicken, and 20lbs of frozen Sweet Potatoes... so I'll be doing that for a few weeks.

With the fewer amount of carbs I find that I'm holding less water but since I drink roughly 2 gallons every day... my weight will fluctuate 8-9lbs over the course of the day, and my muscles feel a little less filled out. I also don't reach the pump level that I obtained during my bulk... but I understand thats all a part of the process.

KFeld
04-19-2011, 12:43 AM
Diet still on point, lifts are noticeably impacted by the amount of carbs I have before my workout which is expected. Down to roughly 187ish, here's from 195ish to now:

195:
http://img857.imageshack.us/img857/329/21811shoulders.jpg

187:
http://img8.imageshack.us/img8/8666/41811.jpg

Will be 2 weeks in of my 12 week cut on Wednesday, however, if I'm not where I want to be at the end of the 12 weeks I'm going to keep cutting. Plan is to strip down to 5% and clean bulk until actual contest prep. I've officially eliminated any cheat meals from my diet. Cheat meals are for wimps.

Coke
04-19-2011, 03:44 PM
Diet has been right on point so far, did very well with the 8lb weight loss as shown in those shots.

Good luck overall with your future goals Kyle.

cphafner
04-19-2011, 03:55 PM
Why cut all the way down to 5%? Nothing wrong with shedding a bit of fat, but I wouldn't cut that low. Take advantage of your offseason and put on some weight. Getting down to 10% would be low enough in my opinion.

Behemoth
04-19-2011, 05:13 PM
not gonna be near 5% in 12 weeks.

KFeld
04-19-2011, 09:36 PM
Diet has been right on point so far, did very well with the 8lb weight loss as shown in those shots.

Good luck overall with your future goals Kyle.

Thanks man, good luck to you as well.


Why cut all the way down to 5%? Nothing wrong with shedding a bit of fat, but I wouldn't cut that low. Take advantage of your offseason and put on some weight. Getting down to 10% would be low enough in my opinion.

Yeah, the point of the cut is to use it almost as a dry run for next years actual contest prep. I wanted to see how long it would take me to get from point A to point B in terms of BF/weight drop and stuff. That's why I want to keep going down to 5% regardless of how long it takes, then just clean bulk. That'd also make next years cut a lot easier.


not gonna be near 5% in 12 weeks.
Probably not, but I'll definitely be in the single digits... just gonna have to keep going after that I guess.

Behemoth
04-20-2011, 05:31 AM
Single digits for sure. But getting down there everything is extrapolated. If it takes X weeks to go from 17 to 11 it'll take significantly more to go from 11 to 5 even though is way less fat poundage wise.

KFeld
05-31-2011, 12:37 AM
I've also made the decision to begin searching for a new job, and am looking to get out of the training industry. The deeper and deeper I get into "bodybuilding mode" the less and less I can tolerate listening to people complaining about their workouts, or their "unbreakable" diet habits. In my job hunt, I've been seriously considering moving down to Texas so I can train at Metroflex gym and be surrounded by like-minded people. Anyways tomorrows the beginning of another week, and I should be back to updating regularly with pictures (which are long overdue!) and workouts.

Quick update, that quote was from March 13th, and I've actually followed through and am in the process of moving down to Texas. I just moved out of my Saint Paul apt over the weekend and back home, and I will be driving down to TX on June 13th. I actually decided on moving to Austin, as it's a great city to live in and I got a job transfer there, and is still within striking distance (roughly 3 hours) of Metroflex in Arlington. I've got some buddies that live in the area so hopefully I can get up there one or two weekends a month to train. When I went to visit the area, I found out that my future Fitness Manager has competed in several shows (he's roughly 5'11", 230lbs and 10% BF), and is actually a registered dietitian, so I figure he can really help me out with my training. This whole move is really a leap of faith, as I know absolutely no one down there - no friends, family, nothing... and I plan on dedicating at least an entire year of my life with bodybuilding being the primary focus.

That being said, these past few weeks have been really hectic for me getting everything figured out and saying goodbye/moving around/ running errands, so my diet/training has kind of stalled for a few weeks. Right now I'm sitting just under 180lbs, and decently leaner than the 187lb pic posted a month ago. Once I settle down i'll be sure to be back with regular workout/picture updates.

Coke
05-31-2011, 10:53 AM
Good luck with making this transition, leaping out on faith this way is commendable - sometimes staying in your comfort zone will get you nowhere.

just fyi, Mark from here lives down there and goes to Metroflex...may want to touch base with him.

cphafner
06-02-2011, 07:59 PM
Good luck man.

KFeld
07-07-2011, 01:18 AM
Good luck with making this transition, leaping out on faith this way is commendable - sometimes staying in your comfort zone will get you nowhere.

just fyi, Mark from here lives down there and goes to Metroflex...may want to touch base with him.


Good luck man.

Thanks guys, appreciate it as always.
----------

The transitions been smooth, I moved in 3 weeks ago yesterday. I kind of fell of the wagon with my diet for the month prior to the move but it's been spot on since I've moved in. The first two weeks I went with 2323kcals, a 292c/210p/35f split. I actually miscalculated my macros but didn't catch it until 2 weeks passed. Now I'm eating 2161kcal with a 232c/198p/49f split. I'll be dropping 50c and adding roughly 12p every 2 weeks and hold it at 82c/234p/49f until I'm at my desired BF. I meant to diet like this before but life gets in the way sometimes =/

Currently doing cardio 3x week for 20 mins, which is a light walk - treadmill 15% grade at 3.2-3.4 speed.
Current Weight: 176.6lbs

Diet:
Meal 1: Cytosport Monster Milk + Fiber One Bar
Meal 2: 8oz chicken + Knorr Rice Side
Meal 3: 8oz chicken + 3 cups mixed vegetables
Meal 4: 1 ON Whey + Fiber One Bar
Meal 5: 3 Eggs

For training I just started Layne Nortons Power/Hypertrophy program, thought I'd give it a go - but I haven't lifted heavy in over a year so my body not used to moving around weight.

Monday - Upper Power:
BB Bench
45x15
135x5
165x5
175x5
165x5

BB Row
135x5
165x5
175x5
175x5

Don't remember rest...

Tuesday - Lower Power:
Squats
45x15
135x5
185x5
205x5
215x4 (Fail)

Deadlift (Conventional)
135x5
205x5
245x5
295x1, 275x1, 225x3 (Drop set)

Thoughts: I've never deadlifted conventionally before, was always easier to Sumo... and I haven't done that in well over a year. Between that and the squats I thought I was gonna pass out after every set ah ha. My hope is that I can add at least another 20lbs on all of these numbers for reps during the remainder of my cut.

I also don't know how to change the title of my forum thread, I'm obviously not doing the Natty MN anymore since I'm not in MN.. but I donno how to do that? Regardless, I'm back now and will try to get some pix up as soon as I figure out how to take more than just my front relaxed by myself.

Behemoth
07-07-2011, 03:40 PM
Good to see you back to posting. Hope to see some update shots soon of how the cut's going

Off Road
07-07-2011, 03:54 PM
I also don't know how to change the title of my forum thread, I'm obviously not doing the Natty MN anymore since I'm not in MN.. but I donno how to do that? Regardless, I'm back now and will try to get some pix up as soon as I figure out how to take more than just my front relaxed by myself.Send me a PM with a new title and I can change it for you.

KFeld
07-07-2011, 11:23 PM
Good to see you back to posting. Hope to see some update shots soon of how the cut's going

Glad to see you're still around too buddy, in my time off I've just been cruising peoples journals quietly but you, T+P, and Chev seemed to all have stopped posting... Get on it!!


Send me a PM with a new title and I can change it for you.

Appreciate it OR, once I have something suitable I'll let you know. Thanks!!

KFeld
07-07-2011, 11:30 PM
Here are some pics. Weight 174.4 at these pics, bout 11pm after Chest/Arms... I'm really very unhappy with these pictures, it always seems like the person I see in the mirror and the person that shows up in these pictures are completely different. But I'm overdue so here they are anyways:

Front Relaxed - Fail Lighting
http://img89.imageshack.us/img89/2462/77frontrelax2.jpg

Another Front Relaxed
http://img89.imageshack.us/img89/2577/77frontrelax.jpg

Right Thigh:
http://img38.imageshack.us/img38/5056/77rightthi.jpg

Left Thigh - Different Lighting
http://img580.imageshack.us/img580/8851/77leftthi.jpg

Will get some back shots up as soon as I can figure it out, and will try to get some better lighting also.

KFeld
07-07-2011, 11:44 PM
Used the reverse cam thing on my iPhone4 to try to get something up instead of making excuses:

Back Relaxed:
http://img36.imageshack.us/img36/5277/77backrelax.jpg

As always - ALL comments/criticisms are welcome. And if you're reading this, I do appreciate you stopping in... helps keep me motivated =)

KFeld
07-08-2011, 12:55 AM
Progression so far:

Front - Lighting is different, would've been closer to use the other current pic but idc.
http://img228.imageshack.us/img228/2584/progression.jpg

Back
http://img691.imageshack.us/img691/2456/backprogression.jpg

Don't have good comparable legs pics, and only 2 back relaxed until I get a current BDB/Lat Spread shots

KFeld
07-12-2011, 11:17 AM
After the third complete week of my diet re-done, my PM weight yesterday was 172, down another couple pounds from the pix. It seems as though each day I wake up a little bit more lean now, so I think the dieting is now in full effect. I'm also ornery all the time, so thats a good sign too. I can count the cheat meals I've had in 3 weeks on 3 fingers - 6 beers, one turkey and cheddar half-sub, and a big burger and fries. Not terrible considering I'm at a min of 5 meals a day, so roughly 3 bad meals scattered within 102 good ones.

Anyways, I'm on heavy leg day later today, so will be posting again with a workout/updates. I just assume only posting my heavy upper/lower days since the other 3 days are strictly hypertrophy work, and my reps are done with such light weight -although with maximal contraction- that it's really not worth posting. I'll also try finding a way to get some pictures up with friendly lighting.

Edit: Did some updates measurements, and here's how they line up:

2/16/11 @ Midnight (196lbs)
Chest: 43.25
Waist: 35.25
Hip: 41
Bicep: 13.25 cold, 15.125 cold flexed
Thigh: 23.25

7/12/11 @ 12:00pm (172lbs)
Chest: 42"
Waist: Just under 31"
Hip: 39.5"
Bicep: 15" flexed
Thigh: 22.5"

More of a front lat spread, but impossible to do a regular one when taking your own pic.
http://img638.imageshack.us/img638/2563/img0498g.jpg

KFeld
07-13-2011, 12:15 AM
6/12/11 Heavy Legs

Squats
135x10
185x5
205x5
225x4

SLDL
135x10
185x5
185x5
205x5

Hack Squat
1pps x 10
2pps x 5
2.25pps x 5
2.25pps x 5

Standing Calves
260x12x5

cphafner
07-13-2011, 08:26 PM
I think you have made solid progress. Shoulders look much wider.

KFeld
07-15-2011, 10:49 PM
I think you have made solid progress. Shoulders look much wider.

Much appreciated cphaf, just tryin' to get like you!

KFeld
07-15-2011, 10:56 PM
My diets been going... taken a couple light cheat meals (sub sandwich and back to back days with a large california sushi roll). I've been applying for jobs - something other than personal training - and doing some interviewing, and between that, work, dieting, and training hard my body is really starting to wear down. I don't want to give up but its tough to find the motivation to keep going. And I'm lacking energy in the interviews from the dieting so its very circular, stressed and tired from dieting leads to bad interviews and bad interviews leads to me being even more stressed. Aaaaagh.

I think I'll have to start posting workouts on here regularly again as well as food for the day just to have something holding me accountable. Found some chicken breasts for 1.97/lb today so I bought maybe 20lbs worth, and probably more tomorrow. Anyways I've only got 8.5 weeks left of dieting left so I plan on just manning up. I'll have some updates tomorrow/Sunday as I've got cardio in the morning and workouts in the afternoons on both days.

Edit: Has anybody ever taken a full week off dieting? Like used it to completely carb reload and basically eat whatever else? I'm not on a timeline and I'm wondering if it would help energy levels for the final push of the diet. Sounds like a terrible idea...

KFeld
07-17-2011, 02:37 AM
http://macromeme.com/dog/bamf-kid.html

What in the world? I've never heard of a 5-ish year old kid deadlifting competitively. Some kind of crazy these days!!

KFeld
09-24-2011, 01:57 PM
Back Relaxed beg of Sept.
http://img5.imageshack.us/img5/8219/img0580ga.jpg

Front Relaxed end of Aug.
http://img3.imageshack.us/img3/3026/img0583wm.jpg

Weight 167ish. Still holding water in those pictures. Waist 29", Chest 42", Arms 14.5", Quads 22.5"

Anyways, I've decided to switch back into a bulk, because was starting to lose significant muscle during my diet. I've also officially joined Metroflex Austin, and have been working with a trainer there on my training split and my diet. I've also been using my manager, a certified nutritionist to help tweak my diet as I progress.

Weight is currently up to 172 in the AM. Have been on this diet/split for 2 weeks now. Diet is as follows:

M1: 2 eggs, 8 egg whites, 1 Bagel
M2: 1.5 Cups White Rice, 8oz chicken, 1/4 cup Italian dressing
M3: 1.5 Cups White Rice, 8oz chicken, 1/4 cup Italian dressing
M4: 8oz 90/10 Beef, 1 Large Sweet Potato, 1.5 cups Veggies
M5: 1.5 Cups White Rice, 8oz chicken, 1/4 cup Italian dressing
M6: 1 Banana, 1.5 TBSP Peanut Butter, 2 Scoops Casein Powder

Supplements: Multi / Fish Oil / Pre-workout/ Creatine / Leucine

No time-frame on a show yet, trainer thinks might be beneficial to do an experience show this winter, but unknown so far. Training split is as follows:

M: Chest/Bis
Tu: Legs
W: Off
Th: Shoulders/Traps
F: Back/Tris
S / Su: Off

The style of training here at Metroflex is different than that of my previous trainer. Here they go by the "lift as heavy as you can by as many as you can" theory. Very old school BB style. Been doing it for a couple weeks and so far my numbers look like the following:

DB Flat Bench: 90s x 4
Butt to calves squat: 225x6
Safety Bar Squat: 315x8
Deadlift: 315x4
Rack Pulls: 315x6

Will try to update journal fairly regularly. Won't have any diet logs cause it's the same every day, but will try to update some videos/lift numbers on occasion. It's unreal how much time I spend cooking/eating every day though, so my free times usually limited. The goal is to hit roughly 215-220ish this bulk, but doing it very slowly. Maybe over the course of 16-18 months or so.

KFeld
09-30-2011, 10:33 PM
275x8 Deadlift Warmup, straps - no belt:

http://www.youtube.com/watch?v=JRGXH6Vb9Go

315x5 Deadlift, straps - no belt:

http://www.youtube.com/watch?v=i948rQiWaiA

I've got rack pulls next week, but I'll belt up and shoot for 335, possibly 355 for a few.

cphafner
10-03-2011, 07:53 PM
Looking strong, but not a fan of that hitching motion you got!

KFeld
10-05-2011, 11:25 PM
Monthly pics. BDB
http://img844.imageshack.us/img844/9831/10511bdb.jpg

Wheels
http://img841.imageshack.us/img841/9945/img0675dnd.jpg

Front Relaxed
http://img4.imageshack.us/img4/4954/10111frontrelax.jpg

KFeld
10-05-2011, 11:28 PM
Looking strong, but not a fan of that hitching motion you got!

Thanks for stopping in man. Yeah, my trainer said the same thing about that hitch. I just started doing deadlifts once a week about a month ago, and prior to that all I've ever done was sumo-style a long time ago. I think my body is used to pulling the weight a shorter distance, and it's leaving me short at the top when the weight starts getting heavier. Something I've definitely gotta fix.

KFeld
01-25-2012, 09:52 AM
Hey, I'm back after a bit of an absence. I really have a hard time keeping up with my journal but it is what it is. My weight is back up to around 180 in the evening now, and I've done a bit of growing since the last time I posted. Here are some updated pics:

Front relaxed (last one I posted was w/ a pump, this is without:
http://img689.imageshack.us/img689/3822/cimg0136g.jpg
Back Double Bi (Pumped, am 10lbs heavier now):
http://img862.imageshack.us/img862/5506/twitpic.jpg

Chest measures 43.5"
Waist 31.75"
Arms 17" Pumped
Quads 23.25"
Calves 15"

Updated lifts:
Box Squat: 385x1
Deadlift: 405x1
DB Bench: 100x8

First show is coming up this October, the NPC North Star in Minnesota. No longer trying to be "Natural Mr. Minnesota," instead decided the goal to be qualifying for Team Universe in a few years, an NPC Natural (a little more relaxed) National level show.

chevelle2291
01-25-2012, 01:24 PM
Arms and delts looking swole.


What do you mean by a little more "relaxed" natural show?

KFeld
01-25-2012, 01:44 PM
Thanks brother, good to hear from you. Stopped by ur page earlier, some pretty sick strength you've got going on, will for sure be following along!

It means that they still urine test you and polygraph you, but anything over the counter is fair game. That includes prohormones and other things of that nature. Idk, different shows have different promoters with different ban lists. From what I know of it, a lot of people actually use steroids and just try to cleanse it out of their system and beat the tests. I won't, but a lot of people do.

KFeld
01-25-2012, 01:54 PM
Anyways, I'm moving back to Minnesota tomorrow after spending the last 7 months down in Texas training at Metroflex Austin with the freaks. I worked with a national level bodybuilder for that span (he will be competing in the Team Universe this July), and some of the size/strength I saw down here was unmatched by anything I've ever seen. It was really an eye opening experience seeing people throw around 4 plates on the bench, or my trainer -who is natural- squatting 500x10 and deadlifting 600x1. Any mental barrier I've ever had was completely shattered, and I learned that there are no shortcuts in this sport. A lot of people try to find little gimmicks to get around their diet or their training, but in the end just busting your ass day in and day out while staying consistent is the key to success. I'm extremely sad to be leaving Austin and this gym, but it was impossible to turn down the job promotion offered to me.

Here is a picture of me with my trainer here - needed a full arm pump to even compete lol:
http://img827.imageshack.us/img827/4740/metroflexpic.jpg
And another:
http://img195.imageshack.us/img195/6633/metroflex2.jpg
And one of him at the show that qualified him for Team U, to show how truly freaky he is:
http://img707.imageshack.us/img707/5833/dannybeast.jpg

chevelle2291
01-25-2012, 04:36 PM
so you are on PHs now then?


I disagree with your choice to compete in a natural competition when using hormone-affecting products, regardless if you can beat their piss test or not Sure, Team Universe has always been iffy when it comes to steroid use, but it masquerades as a natural competition when it has not been for quite a few years now. You competing in such an event just helps to fuel the charade, even if you dont use anything on the banned substance list. My opinion.

There's nothing wrong with wanting to use some more powerful substances, but if you're going to compete when using PHs or any AAS, do open NPC. Many OTC PHs have been proven to be more powerful than dbol and the like, while being less safe than the real deal. If you're on now, I'd just pin instead.

KFeld
01-25-2012, 09:15 PM
No I'm not, not yet, and I'm not trying to beat any system. All that stuffs too confusing for me, trying to "beat" tests and stuff. Any competition I do, whatever I take will follow the guidelines for that competition. If you have any information about the ban lists of NPC Natural shows I'd love to hear it, cause I honestly can't find much. Anything I've read has always said anything OTC is OK, which is why I said it was a bit more of a "relaxed" natural show - because a lot of people don't consider that natural at all, and truthfully I don't either... but thats OK with me! I would LIKE to start taking PH's, and I know they're all over several other organizations natural ban lists - which is why I'm not planning on doing any OCB, IFPA, INBF, WNBF, or NANBF shows.

I wouldn't say Team U is masquerading to be anything anymore. Don't you win a legit pro-card if you take the overall? I think it's pretty common knowledge that several of those competitors run cycles leading up to the show. Sure, that means that I'll probably never be able to compete at that level, but thats OK with me. Bodybuilding is about being the best YOU can be, so I'm not here to cheat anybody, I'm just here to take care of me.

chevelle2291
01-25-2012, 09:46 PM
If it's not on the banned substance list and you take it--fair game. I just really have an issue with 'natural' shows that allow very powerful prohormones. VERY misleading to me--but that's not a problem with you, that's the organization. Hate the game and all that. Your initial post made it sound like you were going to try and run some shit before and beat the tests. Clearly that's not the case.


Trainers conditioning is very good. Sounds like Metroflex was a fun time. You have made some nice gains as well. Good luck. :thumbup: