Operation Manlet Mass Monster: Being 5'4 doesn't mean I can't GROW!

[The Big Sleep]

I took another rest day today (was meant to be cardio). Still having pretty bad headaches and a bit of trouble sleeping so I thought I'd take the day off to see if it helps my recovery for tomorrows training. Can only try and see I guess.

Nutrition

No idea on today. I know I hit about 120g protein, 20g fat and 130g carbs this morning but then didn't eat until dinner because my girlfriend took me out for a belated birthday. I had a whole seafood pizza, followed by a banana custard and passionfruit pizza with ice cream, then finished off with a mars bar cheesecake. Probably smashed about 3000-3500 calories all up, feelsgoodman.

I don't see any big meals between now and Christmas though...no big events coming up for me so it'll be back to hitting my set macros day in and day out, which I'm pretty happy with. I don't have a whole lot of time right now to be trying to fit stuff in, so I'm happy sticking with set foods.

Good call on listening to your body man, dont kill yourself for no reason. I need proof of this late birthday feast as well ...sounds like you may have edged me out lol.

Rest up bro, recovery is when you're growing!
-Ell

[Webber91]

Elliot, this ones for you

Training

Flat Dumbbell Press
27.5kg x 12 - Rest Pause (15 seconds) - 8 second eccentric

Flat Dumbbell Fly
20kg x 6 - 8 second eccentric : 2 second squeeze

Static fly - held on the negative for 20 seconds

Military Press
27.5kg x 12 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static stretch

Straight-Arm Pushdowns
25kg x 13 - Rest Pause (15 seconds) - 8 second eccentric : 2 second squeeze

Static single arm extension - held on the negative for 60 seconds

Pull-Ups
Bodyweight x 8 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Deadlift
130kg x 5 - 6 second eccentric
100kg x 9 - 6 second eccentric

Weighted pull up - 10kg dummbell, hanging at the bottom for 45 seconds

Nutrition

Calories: 2440kcal
Protein: 170g
Carbs: 260g
Fat: 80g

Back to normal today after last nights epic feast. Don't even look any different...my metabolism must be incredible right now haha.

Overview

Very happy with today. I think that added rest day yesterday instead of cardio did me alot of good. I wasn't sore at all and when I trained I had an amazing pump, not to mention beating my last Day 1 on every lift apart from pull ups. I really believe this is going to make me gain some insane strength, so when I decide to switch things up in about 8 weeks time and go back to normal rep cadences I think my numbers would have increased significantly.

I added in a set of dumbbell flys today. I had a little left in the tank so I thought I might as well. My chest is my weakest point that I'm trying to bring up, so doing 2 exercises or it might actually benefit it, like what I'm doing for quads and back. Time will tell I guess

I had a goal of deadlifting 200kg raw by the end of the year, right now I can pull 170 x 3 (not with my insanely slow negatives though ) so if I can somehow manage to get my 1RM close to 200 I'll be extremely happy.

Constant slow progression, that's the key

[IndianForeigner]

I saw your progress and all in MEN and thought that I would come aboard. Subbed. I've got a home gym, too. All you need is the basics.

[Webber91]

I saw your progress and all in MEN and thought that I would come aboard. Subbed. I've got a home gym, too. All you need is the basics.

Glad to have you following along, mate!

[Webber91]

Some recent eats as of late, for all you food porn loverzzz.

Carrot & Nutella Protein Oat Bars


Choc-Banana Omelette w/ PB & White Chocolate Chips


Banana & Acai Berry Protein Smoothie


Kangaroo Carbonara


Greek Yoghurt w/ Blueberries, PB and Weetbix


Banana Protein Muffins


Blueberry Bagels w/ Choc-Hazelnut Ricotta


























No classes = more time for me to spend cooking. Enjoy!

[determined4000]

subd in
Always been a follower of your food porn in MEN
Interested in the routine.
I am one of the few who can honestly say that they look up to you

[PJMunh]

In cuz I'm dying to make a trip to the land down under.
Will be catching up after I bang out some of this homework.

[AlwaysTryin]

You can relax now Kyle! I'm here

here for your mega food porn mainly

I still don't understand the 1 set per exercise properly. Can you expand?

[determined4000]

I still don't understand the 1 set per exercise properly. Can you expand?

x2
How long does a typical set and overall workout take you?

[Webber91]

You can relax now Kyle! I'm here

here for your mega food porn mainly

I still don't understand the 1 set per exercise properly. Can you expand?

Bout time you tagged along!

Okay pretty much...I choose 1 exercise for a bodypart, perform a few warm up sets staggering the weight up. When I feel I'm ready, I chose a weight that I know I'll fail on after about 6-8 reps. Reps are done extremely slowly; 6-8 second negative but a powerful concentric phase with a strong squeeze at the top. This is generally a weight that I could bust out about 12-15 reps with if I did them at a more generic tempo.

After I fail (and I mean fail on the negative portion), I'll rest and take 15 deep breaths, then bust out as many reps as I can (this is usually about 3-4). After I fail again, I rest again for 15 then go again (usually 1-3 this time). I do this once more.

After the rest pause set, I perform 1 more rep of the same exercise and hold it at the top of the movement contracting the muscle for 20 seconds, then perform a 10 second negative.

Once all that is done, I move on to the next exercise for the next bodypart and do it all again. Typically I do about 5 exercises in a workout, which results in me reaching absolute failure about 20 times in the whole session, as opposed to most people who only truely go to failure a couple of times in a workout. It's a very intense style of training.

If that doesn't make sense let me know

[Webber91]

x2
How long does a typical set and overall workout take you?

A set usually takes me anywhere from 3-5 minutes (not including warm up sets that I do for each exercise).

The total time including all warm up sets and extreme stretching is generally about an hour, never more than 80 minutes though. I'm generally buggered after about 15 minutes lol

[foodpr0n]

as opposed to most people who only truely go to failure a couple of times in a workout.

Couple of times a workout?
Try a couple of times every few months

Complete opposite here mate, I have to stay farrr away from failure to make progress. S'all good, if it works for you, keep on keeping on. Just make sure you be getting stronger over time hey!

Think I already said I was IN this biach

[Devils]

Subscribed.

Looks good so far. 4kg gain isn't bad man, I bounced right back up to 80kg from my contest weight at 74.5, and that was only 8 days ago.

Isn't the motivation crazy right after contest prep? I've been smashing the weights each day and cant wait to workout every morning.

Keep up the good work.

[Webber91]

Couple of times a workout?
Try a couple of times every few months

Complete opposite here mate, I have to stay farrr away from failure to make progress. S'all good, if it works for you, keep on keeping on. Just make sure you be getting stronger over time hey!

Think I already said I was IN this biach

Haha I've never been able to train any other way. If I don't make that precious hour I have in my gym feel like absolute hell, I don't feel like I've accomplished anything

I'm keen to see what my numbers will be like once I go back to training my normal style though, I had to drop my lifts a heap to be able to cope with the negatives and intensity, but far out it's working!

Subscribed.

Looks good so far. 4kg gain isn't bad man, I bounced right back up to 80kg from my contest weight at 74.5, and that was only 8 days ago.

Isn't the motivation crazy right after contest prep? I've been smashing the weights each day and cant wait to workout every morning.

Keep up the good work.

Haha wow! I was expecting my own to go up like that. I planned to only eat what I wanted for a couple of days, but I seriously binged for like 2 weeks straight. I got extremely bloated, but someone didn't gain too much.

Motivation is insane man. I actually look forward to training now, as opposed to during prep being like "ah f*ck...training time " lol

Never thought I'd say this too...but I actually look forward to doing cardio as well! Offseason ftw

[Devils]

Motivation is insane man. I actually look forward to training now, as opposed to during prep being like "ah f*ck...training time " lol

Never thought I'd say this too...but I actually look forward to doing cardio as well! Offseason ftw

Same here man, I'm already wanting to break my cardio records too. Just feel so much more energy and can keep going.

[Webber91]

Training

Barbell Curls
26kg x 14 - Rest pause (15 seconds) - 8 second eccentric : 2 second squeeze

Static stretch - 60 seconds

Squats
135kg x 6 - 6 second eccentric
100kg x 20 - Rest pause (5-10 seconds) - 6 second eccentric

Sissy squat stretch - held at the bottom for 60 seconds

Lying Leg Curls
27.5kg x 15 - Rest pause (15 seconds) - 8 second eccentric : 2 second squeeze

Weighted Crunches (Plate to face)
10kg x 17 - Rest pause (15 seconds) - 8 second eccentric : 2 second squeeze

Nutrition

Calories: 2440kcal
Protein: 170g
Carbs: 260g
Fat: 80g

Overview

Did someone say progression?! Gone up on everything since my last Day 2, I think it's fair to say I'm gaining. My sponsor gave me one of these Power Balance wrist band things to try out, personally I think its all a placebo, but f*ck me something sure as hell worked.

One thing I'm a little worried about...after my "widowmaker" set of squats, I started to get extreme cramps in both my feet. It was okay at first but then the pain got so intense I actually hit the floor for a while. A similar thing happened yesterday too, after my workout I sat down to have my PWO meal and started getting insane cramps in my feet (not as bad as todays though). I don't really know what it could be...I drink about 8 litres of water a day, sodium is between 2000-4000mg, potassium is fairly high too, calcium is high...the only thing I can possibly think of is magnesium, although I should definitely be having plenty of that with my diet + multi + ZMA. If the cramps continue though I might try supplementing with a little more magnesium and see if it helps.

[Devils]

Training


Squats
135kg x 6 - 6 second eccentric
100kg x 20 - Rest pause (5-10 seconds) - 6 second eccentric

One thing I'm a little worried about...after my "widowmaker" set of squats, I started to get extreme cramps in both my feet. It was okay at first but then the pain got so intense I actually hit the floor for a while.

wow, do you have a vid of those squats?

lol powerband, are you retarded?

My sponsor gave me one

ah fair enough, do what you gotta do'

Did you experience any cramping through your contest prep? are you predisposed to getting them in general? 8 liters of water seems too much, you worried about losing electrolytes?

[Webber91]

wow, do you have a vid of those squats?

lol powerband, are you retarded?



ah fair enough, do what you gotta do'

Did you experience any cramping through your contest prep? are you predisposed to getting them in general? 8 liters of water seems too much, you worried about losing electrolytes?

Lol I know, when he asked me to try it I was like dude you know as well as I do that this **** doesn't work, he's like yeah just give it a go anyway coz I ordered too many of them haha.

I did have a little bit of cramping before but not alot, and nothing as debilitating like this was. I'm used to getting them occaisionally in my feet but they generally only last about a minute then go away. As I said, nothing as extreme as what I had today. I might cut down a bit on the water then, I'm just constantly chugging, I feel like sh*t without it.

Edit: I'll take a few videos of my lifting so everyone can see what I mean. Deadlifts and squats with super slow negatives are insane. The 20 rep set today wasn't meant to be rest paused, but I was just determined to get 20 reps out so I went through stages where I would bust out like 5-8, then stop and get 1 or 2, and kept stopping and starting until I got 20. If I recorded it, I probably wouldn't be allowed to post it due to the insane amounts of swearing followed by collapsing lol

[AlwaysTryin]

wow, do you have a vid of those squats?

lol powerband, are you retarded?



ah fair enough, do what you gotta do'

Did you experience any cramping through your contest prep? are you predisposed to getting them in general? 8 liters of water seems too much, you worried about losing electrolytes?

x2

they are some huge number for ass to ground squats!

[Webber91]

x2

they are some huge number for ass to ground squats!

Squats have always been my biggest lift. The very first time I started doing them I was using 70kg and went up to 100 in about 3 months.

You know what my leg genetics are like Jase

[Webber91]

Rest Day!

Mannn I felt horrid this morning. So bloated for some reason, all good though It's such a lovely day here for the first time in ages so I went for a walk, which ended up lasting for 3 hours lol

Another amazing thing about today...my girlfriend has suddenly gone on an insane health kick. She is by no means out of shape or anything, but this morning I woke to a phone call from her asking when I was working next so she can pick up some protein and vitamins. At first I was like wtf, but she started telling me that she wanted to get "muscley" and in her words "not like you, but like those figure girls who were at your show!" I was sort of in disbelief until she told me that she had cooked all her meals for the week and re-joined her gym.

Nutrition

Calories: 2300kcal
Protein: 165g
Carbs: 248g
Fat: 72g

Took it a little easy today as all I did was go for that walk. I literally have been sitting on my ass all day studying, only getting up to cook. Tough life, I know

[foodpr0n]

how's the gaining going matey? what are you aiming for? like 0.5lb/week?

so you get cheap protein from your work I assume, what's your fav?

[ronin_ts]

Rest Day!

Mannn I felt horrid this morning. So bloated for some reason, all good though It's such a lovely day here for the first time in ages so I went for a walk, which ended up lasting for 3 hours lol

Another amazing thing about today...my girlfriend has suddenly gone on an insane health kick. She is by no means out of shape or anything, but this morning I woke to a phone call from her asking when I was working next so she can pick up some protein and vitamins. At first I was like wtf, but she started telling me that she wanted to get "muscley" and in her words "not like you, but like those figure girls who were at your show!" I was sort of in disbelief until she told me that she had cooked all her meals for the week and re-joined her gym.

Nutrition

Calories: 2300kcal
Protein: 165g
Carbs: 248g
Fat: 72g

Took it a little easy today as all I did was go for that walk. I literally have been sitting on my ass all day studying, only getting up to cook. Tough life, I know

hahaha I had a few of my chick friends after seein sports model or figure, wanna do a training and diet plan...for some reason they felt so out of shape lol

[AlwaysTryin]

You know what my leg genetics are like Jase

Calf genetics for sure ;-) jealous man

[The Big Sleep]

strong ass squats Kyle! Dont fret the "slow" days where you feel like you didn't do much either, just chill out and eat man

[Devils]

Good stuff.

[Webber91]

how's the gaining going matey? what are you aiming for? like 0.5lb/week?

so you get cheap protein from your work I assume, what's your fav?

I'm shooting for 1-2lbs a month. This month will be a bit more because of the whole 2 weeks post contest binge thing I had going on lol If I'm gaining more than 2lbs a month I'll add a bit of cardio, if I'm not gaining 1lb a month I'll eat more

Ultimate Nutrition's Iso Sensation - Choc Fudge is my favourite out of everything, it also has the best nutrient profile (30P/0F/1C). I love banana Myofusion too but I don't get that cheap like the other stuff (it costs me about $75 for 2.2kg) so it's rare that I'll get it.

Out of our "home brand" stuff, choc caramel is easily the best, closely followed by cookies and cream.

strong ass squats Kyle! Dont fret the "slow" days where you feel like you didn't do much either, just chill out and eat man

I'm very honered that this was your 1000th post lol

[Webber91]

Little bit of good news...

I was contacted by the owner of www.gainweightspot.com and asked to feature in the transformations section of the website. Of course, I accepted, and now my story is up!

http://gainweightspot.com/kyle-webbe...bs-to-141-lbs/

[Devils]

Little bit of good news...

I was contacted by the owner of www.gainweightspot.com and asked to feature in the transformations section of the website. Of course, I accepted, and now my story is up!

http://gainweightspot.com/kyle-webbe...bs-to-141-lbs/

That's pretty good man.

[The Big Sleep]

I'm very honered that this was your 1000th post lol

Oh fo sho

Little bit of good news...

I was contacted by the owner of www.gainweightspot.com and asked to feature in the transformations section of the website. Of course, I accepted, and now my story is up!

http://gainweightspot.com/kyle-webbe...bs-to-141-lbs/

Awesome read, congrats bro!