A Manlet's Journey To The Stage!

[Webber91]

So last year I decided to really get serious with my lifting. I was fat, and lived off maccas, but I worked out occaisionally. That changed when I begun my first ever cut and starting seeing some great results. I finished my cut in October last year, and I've been bulking up ever since. I met with Harry Haureliuk, he's pretty much a God in the fitness/bodybuilding world where I live, and he's opened my eyes to competing. Harry has taught me alot about dieting and training, so he's going to be monitering everything and teaching me some posing in time for the show. I love the discipline and belive that contest prep is the hardest thing that anyone can go through, so I look forward to seeing what I can create of myself.

Here it is, tune in if you like. 20 weeks out from my first ever show, and I've never been more excited!

Will post pics shortly

Kyle.

[Webber91]

Thought it was about time to update this. I havn't been able to lately (university exams ) but here we go.

This is the diet so far, critique it if you think I should change anything.

Breakfast:
1 scoop protein powder, 250ml low-fat milk, ½ cup oats, 2 eggs

Meal 2:
2 cans of tuna, veggies, 1 egg

Pre Workout:
165g chicken, 1 cup rice

Post Workout:
1 ½ scoops protein powder, 1 banana, 300ml low-fat milk

Meal 5:
150g steak/chicken, ¾ cup of rice, 1 cup broccolli

Pre Bed:
1 can of tuna, 3 eggs

Thats roughly what its like anyway, all up I'm hitting around 2100 cals a day with a split of 210/200/50 (P/C/F).

Down 1.2kg since last week, (164lb-162.6...something like that) so somethings happening thats for sure. (yes light I know...keep in mind that I'm 5'3 so these manlet bones don't hold a whole lot of mass :P)

Training has been great, I'll begin to update workouts daily.

As for pictures...my camera decided to be weak as piss and crack when I dropped it coz its a pussy...so I may have to resort to using my phone.

[Webber91]

[Webber91]

Chest/Tri's

I'm really trying to focus on bringing up my chest. Its not lagging as such, but compared to everything else it just looks tiny in proportion. Harry also told me to try really hit my tri's hard to really bring out the posterior head.

Flat DB Bench/Standing Cable Chest Press
30's 1 x 10
35's 2 x 8
40's 1 x 7

Each was supersetted with the cable chest press 'til failure, with 60 seconds rest in between sets.

Incline DB Bench
I do this exercise a bit differently. I start at the highest incline that isnt completely upright, do 8 reps, then drop it down to the next incline, do another 8, drop it down, do another 8 and so on until I get to the flat. I use a weight that I can hit 12-15 with on the flat. I do this for 3 sets. Trust me, its the most chest burning thing you'll ever done. I read it on Tom Venuto's site, the technique is called "honest failure".

25's 1 x 8 x 8 x 8 x 6
22.5's 1 x 8 x 8 x 8 x 6
20's 1 x 8 x 8 x 8 x 10

This destroys me, try it!

Cable Crossover
3 drop sets of:

6 plates x 6
4 plates x 8
2 plates x 12

Skullcrushers/Dips
50 - 2 x 6
40 - 1 x 10

Supersetted with dips 'til failure.

Rope Extensions
8 plates x 6
6 plates x 6
4 plates x 8

I keep super strict form on this exercise, as well as on skull crushers. Did 2 of these drop sets.

Wrap Up
Felt like an amazing workout today, and I was f****d for the rest of the day. All in all it took about 50-60 minutes.

[Webber91]

Shoulders/Abs

I'm always really careful when I hit shoulders (tore my supraspinatus about a year ago, been weak ever since) so I never try go for my max weight. I'll usually go higher reps than normal (10-12) and really focus on controlling the movement the whole way.

Military Press
3 drop sets of:

45 x 8
35 x 8
20 x 10

Totally failed on this, felt amazing!

Side Laterals/Front Raises Superset
12.5s x 10 / x 8
10s x 12 / x 10
10s x 10 / x 8

Reverse Flyes
10s x 10
10s x 10
10s x 8

Weighted Crunches
5 plates x 8
5 plates x 8
5x4x3x2 plates x 8 (drop set)

Hanging Leg Lifts
3 x 10

Decline Leg Lifts
I do these really slow and controlled, about 3 seconds concentric and 6 seconds eccentric. I also use a 5kg plate between my feet.

3 x 8

Wrap Up
All in all felt like a good workout. I never hit shoulders too hard because of the injury, but it doesn't bother me too much since they are pretty well developed doing what I'm doing. Hit abs hard, total workout took 45 mins.

[Webber91]

I thought I'd upload a couple of photos of my gym. I built it myself in the garage, there's nothing but essentials. There's no fancy machines, air con/heating, or even clean floors. I don't like training with other people. When I workout, I keep to myself. Even my parents know not to talk to me when I'm training. As soon as I step foot in the gym, I mean business. I'm free from all the distractions and pressures of the world, the only thing that matters to me is what I'm about to do.




Squat rack with cables
Incline/decline/flat bench
Decline ab bench
160kg weights
Normal bar/adjustable dumbells/ez bar
Leg extension/leg curl attachment
Pullup/dip station

Its nothing fancy, but its something that means alot to me. There are so many memories in here, everytime I step in I'm reminded of past battles with myself, won and lost. It helps me keep a hardcore/no bullsh*t attitude.


Oh yeah, forgot to say that all weights are in kilogrammes not pounds lol
(yes aussie)

Thought I'd mention it before someone sees "40's" on DB bench and thinks "what a pussy, thats not even 20lb in each hand"

[Webber91]

Legs
I don't have a leg press or hack squat machine (as you can see). As much as I'd love to have them, they just won't fit in my garage. I make do with what I have though, just gotta up the intensity a bit!

Squats
110 x 12 (warm up)
120 x 12 (ATG)
130 x 8 (ATG)
140 x 6 (ATG)
150 x 6 (parrallel)
90 x 25

After the 25 rep ones, I then proceeded to see stars.

Leg Extensions
Triple Drop Sets with ultra strict form, and big squeeze at the top.

80/60/50/30/20 - 6 x 8 x 8 x 8 x 10

Did this 3 times, each set within the dropset was as many as I could do 'til failure at that weight.

Lying Leg Curls
Triple Dropsets again.

60/50/25/20 - 8 x 8 x 8 x 12

Each time was to failure again.

Standing Calve Raises
Single leg holding a 30kg dumbell, done on a 2 inch thick board

30 x 12 (each leg)
30 x 10 (each leg)

Wrap Up
Same as any other legs day...ever minute I wanted to throw up. I could barely even hold down water. Went to failure on absolutely everything and now I'm stumbling around the house.

The scariest thing though? As much as it kills me...I wouldn't have it any other way.

[Webber91]

Cardio day today. Was actually excited to do this for once!

HIIT
5 minutes jog to warm up, then the fun started...

50 second jog - 10 second sprint
48 second jog - 12 second sprint
46 second jog - 14 second sprint
44 second jog - 16 second sprint
42 second jog - 18 second sprint
40 second jog - 20 second sprint
40 second jog - 20 second sprint
42 second jog - 18 second sprint
44 second jog - 16 second sprint
46 second jog - 14 second sprint
48 second jog - 12 second sprint
50 second jog - 10 second sprint

5 minutes cool down.

Wrap Up
Havn't done this in a while, took it from an article I read by Layne. Felt amazing though, and by amazing I mean my feet are blistered and I'm still gasping for air

[Webber91]

Cardio
Made up my own little circuit, it was INTENSE!

Its kind of hard to explain, but I'll do my best.

Incline DB Bench - 6 x 8
Front Squat into military press - 6 x 8
Hanging Leg Raises - 4 x 10
Skull Crushers 4 x 8

I used a weight that I could have probably got 1 or 2 more reps out of on each exercise, but I didn't go to failure on any of them (I'll explain why later on in this). The 6 sets of 8 front squat to military presses were insane though, loved it!

Now for what made it real intense...After each exercise I would sprint for 20 seconds, slow jog for 10-15 (this soon turned into nearly a crawl though) and then hit the weights again straight away. So for example, I'd do my set of DB bench - sprint for 20 - jog for 10 - do 2nd set of DB bench - sprint for 20 - jog for 10 - 3rd set DB bench and so on until EVERYTHING was done. Absolutely NO rest.

Wrap Up
This took me about 30 minutes to complete. Its definitely going to be a staple in my "cardio" from now on, and I'll try improve my time each time I do it. Its intense, enjoyable, and makes me look forward to going inside and passing out on the floor in a pool of sweat

Let me know what you guys think of this

[Webber91]

Okay so after my first 2 weeks of eating about 300 under maintenance just to get my body used to dieting is up. Time to drop it down again and ramp things up

Diet

1820 daily calories
205g protein
40g fat
160g carbs

Breakfast: 40g protein/ 30g carbs/5g fat
Meal 2: 30g protein/10g carbs/10g fat
Pre workout: 40g protein /55g carbs
Post workout: 40g protein/30g carbs
Post-post workout: 30g protein/30g carbs
Pre-bed: 25g protein/25g fat/5g carbs

Breakfast:
1/3 cup oats, 250ml milk, 1 scoop protein powder, 1 egg

Meal 2:
1 can tuna, 2 eggs, veggies (mostly fibrous)

Pre Workout:
150g chicken, just under 1 cup of rice

Post Workout:
1 scoop protein powder, 1 banana, 250ml milk

Meal 5:
140g steak/chicken, just under ½ cup of rice

Pre Bed:
4 eggs, veggies (fibrous)

Thats a general guide for a day, but if I start going bonkers I can easily make some substitutes to fit in new things

Current Weight - 71.7kg

[Webber91]

Chest/Triceps

Flat DB Bench/Standing Cable Press Superset
30's 2 x 8
35's 2 x 8

Supersetted with cable chest press, 20kg each side for 8

Incline DB Bench
22.5's 3 x 8

Cable Crossovers
3 drop sets.

6 plates - 6
5 plates - 6
4 plates - 8
3 plates - 8

Incline DB Flyes
15's - 3 x 8

Rope Extensions/Skullcrushers/Dips
3 giant sets with the rope extensions drop setted.

7-5-3 plates x 8-6-8 / 40kg x 8-8-6 / Bodyweight x 8-8-6

Cardio
Moderate-High intensity.

Bike for 10 minutes.

Wrap Up
Felt weak today, been having some troubles with my anterior left delt so I didn't want to go too heavy on DB flat/inclines. All up though it was a good workout, smashed the bike at the end to make up for the weakness on presses

p.s. Some people are probably wondering how I can do cable crossovers without cables in my gym...I always hit chest at work after I finish my morning shift (I work at a gym) 'coz I just love cables

[Vigilante_Inc]

subbed back at ya. GL