Klybern's OBF sizzlin summer challenge

[klybern]

really disapointing work out today i couldnt focus worth a damn and am disapointed in myself. i got my pics ready




Uploaded with ImageShack.us



Uploaded with ImageShack.us



Uploaded with ImageShack.us

[klybern]

Uploaded with ImageShack.us

really hopin to have a better work out in the morning and ill be trying focus xt finally tomarrow

I got lots of work to do on my back

[Mr.Xrcise]

Don't be too hard on yourself. You'll get back to it with the next training session!

[BDancer]

Just checking in on you .
Looks to me like you had a lot of good workouts. It’s pretty normal to have a bad one now and then. Chin up keep at it

[KombatKy1e]

Hey Kly, dunno if you posted those pictures as your OBF starters or if its just an update - but the idea of having a proof of date is to have it in all your pictures aswell. Anyone can take a bunch of pics they had from last year, then just add a picture of a date as the last picture - you gotta have that proof of date showing in all your pics.

[klybern]

Hey Kly, dunno if you posted those pictures as your OBF starters or if its just an update - but the idea of having a proof of date is to have it in all your pictures aswell. Anyone can take a bunch of pics they had from last year, then just add a picture of a date as the last picture - you gotta have that proof of date showing in all your pics.

good looks there my wife took them with my ipod and they were time stamped beforebut ill take another set tomarrow

[KombatKy1e]

good looks there my wife took them with my ipod and they were time stamped beforebut ill take another set tomarrow

I believe today is the very last day to take/submit them.

[Free Weight Friedel]

Where are your start pictures for the OBF Contest?

[klybern]

Ahhh I fell asleep early and forgot to put them in the thread.

[Free Weight Friedel]

Start picture posting has been extended until midnight on sunday

[klybern]

So since ive been layed off I find myself at the gym 2 times a day now which is nice and really helps me deal with the stress. Sadly it wont last forever and niether will my supplements I am startin to run low on certian things and not 100% sure when im gonna replace them. My gainer is deff gonna be the most missed since im eating 3500 calories a day...... Workouts are still feelin pretty good some better than others legs is almost always my strongest day and chest becoming a close second with a lot of improvment to my bench press which I am super amped about. I leave the gym feelin I could have pushed a little bit more or a little bit harder.

[KombatKy1e]

So since ive been layed off I find myself at the gym 2 times a day now which is nice and really helps me deal with the stress. Sadly it wont last forever and niether will my supplements I am startin to run low on certian things and not 100% sure when im gonna replace them. My gainer is deff gonna be the most missed since im eating 3500 calories a day...... Workouts are still feelin pretty good some better than others legs is almost always my strongest day and chest becoming a close second with a lot of improvment to my bench press which I am super amped about. I leave the gym feelin I could have pushed a little bit more or a little bit harder.

Glad to see this. My feeling of awesome has diminished - and now it seems like i'm getting weaker. Its really nice to see you're leaving the gym still feeling like you're gonna kick ass next time

[JosieA]

Impressive leg workout...sorry about the puking by like Kevin said must have been a good on .

[klybern]

Impressive leg workout...sorry about the puking by like Kevin said must have been a good on .

oo yea it was a really good work out its gonna be legs today and hopin i put up sameish numbers

[klybern]

so leg day was the same as last weeks exept with out the vomitwhich was nice. felt good but really need to stop doin that before soccer.I gots my back work out in a little bit hopin thats better than last weeks.

[klybern]

So yesterday was back day work out felt good a little sore and looked foward to a nice weekend getting my soccer coaching license. turns out that would end up being a crazy cardio and leg work out. pretty happy it over it was about 98 million degrees out all sun no shade. pretty sure i lost my body wieght in water.

[Mr.Xrcise]

Its been brutally hot these past few days so I understand what you are going through. So did you aquire the license?

[klybern]

Its been brutally hot these past few days so I understand what you are going through. So did you aquire the license?

I did passed with flyiong colors and learned a lot he used all the people in the class to show drills and what not and i havent done drills like that in years lol. I forgot what and amazing work out they are.

I took the day off today from the gym just because of how brutal it was the past 2 days

[klybern]

alright been a bit since my updat because i had some computer issues.
but everythign has been goin ok i lost a day in the gym this week. I went to the good morning america show yesterday to meet the womans world cup team with my sister it was a lot of fun.

chest gettin strong and noticing some diffrence

legs are getting stronger every work out

shoulders arent doin to bad can feel then gettin stronger too

back is tight after every work out ill post some numbers later i left my note book in my soccer bagf and my wife took the car.....

[Mr.Xrcise]

Hey bro, sounds like you enjoyed Good Morning America!?!? Hats of to our ladies, I am still proud of their accomplishments. How have things been coming along for you?

[klybern]

Hey bro, sounds like you enjoyed Good Morning America!?!? Hats of to our ladies, I am still proud of their accomplishments. How have things been coming along for you?

things have been preety good and good morning america was a lot of fun. i gotta post up my stats soon gained a bit of wieght which im amped about and i can see a bit more definition

[klybern]

Leg day was great as always (thank you 20 years of soccer)

squats
1x10 90
1x10 180
1x10 250
1x10 300

good mornings
1x10 30
2x10 40
1x10 50

leg press
1x10 135 (warm up)
1x10 270
1x10 450
1x8 540 failur set

standing calf raises
1x10 60
1x10 80
1x10 115

30 min on the bike
5 min of stretching befroe and after work out

felt amazing legs aren't my problem areas though always have had pretty strong legs for a little guy. I really got put more time in on my back and shoulders.

[SERLY]

Good luck!!!

[Mr.Xrcise]

Leg days are ALWAYS good!!! Just wondering why you threw good mornings in on your leg day? I normally alternate those with deads on back day, but I guess if it works for you...keep doing your thing!

[klybern]

Leg days are ALWAYS good!!! Just wondering why you threw good mornings in on your leg day? I normally alternate those with deads on back day, but I guess if it works for you...keep doing your thing!

My hamstrings were feeling neglected half way through the day and they were getting tight at soccer.The good mornings really help that for me

[klybern]

Chest yesterday

bench
1x10 105
1x10 135
1x10 145
1x8 155

decline dumbell press
1x10 30
1x10 35
1x10 45

tricep pulldown
1x10 30
1x10 40
1x10 55

Cabel crossover
1x10 25
1x10 35
1x10 45

skull crussher
1x10 30
1x10 40
1x10 45

the normal 10 min cardio warm up and cooldown with 5 min of stretching pre and post work out. felt good yesterday working on limited sleep and workin on 4 hours of sleep today 9 month old teething is gonna kill me yet.

[klybern]

2.

Yesterday i did my back work out
my warm ups are 10 min of cardio on either bike or eliptical latly and about 5 min of dynamic stretching. and i finsh my work out off with 10 more min of light cardio for a cooldown


deadlift
1x10 135
1x10 185
1x10 205
1x10 255

Goodmornings
1x10 95
2x10 115

Hammer Strength High Row
1x10 95
1x10 160
1x10 180

One-Arm Dumbbell Row
1x10 35
1x10 40
1x10 50

Back hyper extentions
4x15

stability oblique crunches
4x20