The Long Road to the Stage

[sliwoskij]

REALLY need to get sessions in with joe for motivation/vids so Joe, stop going without me ******* lulz. Need vids for Sumo/Squat/OHP day plz this week, lets gooooooooooooooooooooo

I'll have a better schedule next week bro. You had a couple chances to lift with me this week but decided to be a *******. Not srs.


































ok srs.

[JohnB46]

in for vid and IRL memes

[xKyle10]

Your writing and use of misc memes always cracks me up. 400mg of caffeine in one dose?! Is such a thing even possible?!

haha glad you enjoy it nad

I always take 400mg most days before lifting and sometimes before work when I have to wake up at 5-6 am. caps are each 200mg so it's not too bad, makes me VERY energetic especially when combined with IF though, which isnt a bad thing

Mirin your lifting progress while still acquiring aesthetics... nice bro. Bet 400mg of caffeine hits HARD fasted, how do you feel in the hours afterward?

It really does haha replied above before I read this, I feel fine, no crash at all. basically extended god mode

I'll have a better schedule next week bro. You had a couple chances to lift with me this week but decided to be a *******. Not srs.

ok srs.

yeah our work schedules kind of collided and either I'd be dead after/before or you would be. My body is ready fo sho though. My schedule will most likely change but everyone's hours got cut and I'll be getting 16 hours next week as of right now but that will prob change and I'll try and get extra security shifts instead of just the one. We will get all our sessions in and back on the same lifting day. I just have to do squat day for 3+ week and I did 1+ bench today, so I'll prob just do the squat day tomorrow or sunday (preferrably with you or the PL guys) and we will be good to go for deads on monday possiblay. I wanna record a lot as I got basically none this week.

in for vid and IRL memes

<3 u bish ma'

[xKyle10]

5/3/1 - Cycle 6, Week 2, Day 3

7/24/12

Duration: 85 Minutes
Sleep: NA


5/3/1 OHP (90% 1RM = 148.5)
Warmup = 60x5, 75x5, 90x3
105 lbs x 3
120 lbs x 3
135 lbs x 3+ (4.5 reps)
Previous bests are 130x6 and 135x5, almost matched the PR but not quite, couldn't lock it out. Need a vid of these, next time...

45 Degree Incline DB Press
40sx5
55sx3
70sx6
80sx6 PR
Spot on the 80s a bit, got help with getting DBs in place.

Flat DB Press (Neutral Grip)
70sx5 (3 Sets)
Not near failure, a lot more in the tank all sets.

Pec Deck (Arms on Pads)
120x12
130x12
140x12
Don't have the pec deck with pads, so held like a flye.

Tricep Dip Machine
120x12
135x12
160x12
Leaning a bit to focus on the chest, love this machine, best dip machine I've used.

UH Row
135x5
185x5
205x12 (berto)

Standing Alternating DB Curls (Supination)
25sx12
22.5sx12

DB Hammers
55sx12
60sx10 PR

Lying Rolling DB Tri Ext
45sx10 PR
40sx12

Breathing DB Pullover
40x12 (2 Sets)

Rope Pushdown
Lvl 7 x 15
Lvl 8 x 12

UH Pulldown
Lvl 9 x 15
Lvl 11 x 12

Machine Preacher Curls
75x12 PR
80x12 PR

Wide Grip Pulldowns
Lvl 9 x 12
Lvl 10 x 12

Song:



Motivation: Robbie Sardinia

Don't remember too much from the workout other than it was a good one. Lifted alone at the 24/7 gym and it's just a very different atmosphere. Size-wise within the top 5 "biggest" guys there in terms of LBM to leanness ratio which doesn't say much. A bit more realistic to the real world than the PL/BBer friendly gym I have been accustomed to. But yeah, solid session, was working a ****load and me and Joe's stuff didn't line up, was actually kind of a pain to fit this one in with the work schedule I had.

[ampUP11]

^^ I know that feel when I walk into the gym and the "big guys" are there lifting too but lb-for-lb I beat the living sh!t out of them.

You prefer the dip machine as opposed to a normal dip? There's one at one of the gyms I'm a member at but their other location I go to 90% of the time doesn't have it so I just do normal dips.

Don't let work fuk you in the gym, benefit of the 24/7 gym is that you have the ability to lift whenever you want to, so even with a workload of peace there's always the gym to hit up afterwards and let off some steam

[Champc98]

Strong volume, looks intense.

You gotta unleash the beast on those military presses!

Sardinia's physique, hnnnnngggg

lold at the memes and zooming into the glutes in the first vid tho

[xKyle10]

5/3/1 - Cycle 5, Week 3, Day 1

7/26/12

Duration: ~2 Hours
Sleep: 9ish


5/3/1 Bench (90% 1RM = 225)
Warmup = 90x5, 110x5, 135x3
170 lbs x 5
190 lbs x 3
215 lbs x 1+ PR (4 + 1 Help)
VERY happy with it. Not sure if it's an overall PR but definitely for BW/deficit. Spotter had no idea what he was doing and helped a tiny bit on the help, he held it outside of my grip instead of providing a small tap at the sticking point on the inside of the bar, never seen someone try and spot like that lol. Vid:

Flat DB Press
45sx5
60sx3
75sx1
85sx6 PR
90sx6 PR
95sx4 PR
No help on the 85s, help getting the DBs up on the 90s, had definitely 4 on my own, last 2 questionable, and first 2 had on my own with 95s after I got help with getting them up. Never did 95s before ever, have done 90s when I was heavier with awful form. ECSTATIC. Wish I had a vid, fuuu

45 Degree Incline DB Press
45sx5
65sx8
70sx6

Standing Alternating DB Curls (Supination)
20sx12
22.5sx12
******** sloots were doing curls next to me and mirin lol

EZ-Bar Skulls
45x16 PR
55x8

Rope Pushdown
Lvl 8 x 12
Lvl 9 x 12 PR

UH Pulldown
Lvl 10 x 12
Lvl 11 x 12

1 Arm DB Concentration Curls (On Pad)
20x12
25x12

Tricep Dip Machine (Tricep Focus)
135x20 PR
150x15 PR

Machine Preacher Curl
70x12
75x12

DB Front Raise/Machine Side Lateral Superset
10sx12/60x12
15sx10/70x10

Pec Deck (Flye)
140x12
150x12 PR

Cable Crossover (From Bottom)
Lvl 4 x 12
Lvl 3 x12

Face Pulls (From Middle Pulley) DROPSET
Lvl 3 x 12 / Lvl 2 x 12 / Lvl 1 x 12

Rope Crunches
Lvl 9 x 12
Lvl 11 x 12
Lvl 12 x 12
Haven't done these in years, and even then only a handful of times, adding back in for sure.

Weighted Decline Crunches
+10 x 12
+15 x 10

Knee Raise Machine (On an Incline)
Lvl 3 x 12
Lvl 5 x 12
Lvl 7 x 12
Higher level = higher incline. Liked this


Post-Workout Cardio
HIIT - Sprint Intervals (Sprint/Walk)
8 Sprints ~30-50 meters mostly
Duration = 13 minutes.

Song:



Motivation: Team 3DMJ

Dat volume.
Probably the best workout on 5/3/1, amazing stuff. Was in the zone today, then had to work for about 6 hours. Started back on IF, fast started at 11 pm last night, broke it at about 3:45 pm, then ended it at around 10:30 tonight. Feelsgoodman, should get me back to losing weight. The breakfast + non-satiety without it just kills me especially with the foods I eat/having my huge ass family and family parties 24/7 with all kinds of goodies readily available.
So, feel motivated again, this workout definitely helped. Still need to do squat day for the 3+ week, been trying to figure out a schedule with Joe but our days haven't lined up. I'm going to Six Flags all day tomorrow and plan on recording a bunch of random **** so I'll compile that and do a random fun vlog like the one below for the puppies lol. Feeling like I'm in a good place right now and have some good stuff coming up, can't believe I only have like 5 or 6 weeks left for the summer...this one flew by. By far the busiest I have ever been over summer/in my life and it feels amazing.
Workout itself was the **** as you can see. Lots of little ******** sloots in this gym, feels ****/good man at the same time. Lots of mirers today, wore the doucher tank as can be seen in the vid. Have to tuck it like that since it's so long and IMO looks better that way. Was looking swole today as well, some new vascularity and this gym lighting is awesome.

Update Vid:






PUPPY VLOG:



Be sure to watch my stuff in HD

[xKyle10]

^^ I know that feel when I walk into the gym and the "big guys" are there lifting too but lb-for-lb I beat the living sh!t out of them.

You prefer the dip machine as opposed to a normal dip? There's one at one of the gyms I'm a member at but their other location I go to 90% of the time doesn't have it so I just do normal dips.

Don't let work fuk you in the gym, benefit of the 24/7 gym is that you have the ability to lift whenever you want to, so even with a workload of peace there's always the gym to hit up afterwards and let off some steam

I <3 getting beaten like that, so motivating. BRB at my main gym I am not considered big at all by the PL/BB guys, average joe's yeah but not too many of those there.

I <3 the dip machine, but really hit and miss on them. I like weighted dips more but that gym doesn't have parallel bars to do them on, unless I can find some. There are the hammer strength machines which are meh, this is by far my favorite dip machine out of any gym I've used and I've yet to see it in another. Also in a spot with some of the best lighting in the gym so see striations that I don't normally see...ever lol.

Yut that's why I got the second membership, even though the price was steep. Just been feeling very beaten up lately and mainly just wanted to lift with someone to break down my form on squats as I was doing it instead of after in a vid so I could get more out of it and couldn't do that alone. All worked out though

Strong volume, looks intense.

You gotta unleash the beast on those military presses!

Sardinia's physique, hnnnnngggg

lold at the memes and zooming into the glutes in the first vid tho

You thought that volume was a lot...check the workout from today cuzzzzzzzzzzzzzz



Going to bed once I finish that new spiderman movie, 1/2 through started it last night

http://www.putlocker.com/file/ADDE114055B8A00F#


GF is making me wake up at 830 to get ready for six flags fuuuu, angus is beyond peppered for all dem rides. Hoping it doesn't rain, supposed to be kinda ****ty, got away with it today. Kind of a longish drive but whatever, sooooooooooooooooo worth it hnnng

[Anthonyxavcx]

Six Flags is pretty dope aside from the fact that it costs like 100 dollars to go there for the day. Strong fuking db press kid, even with help. I personally love having help on the initial push/setup for those, doing it solo takes so much out of you. As long as you're up front about it and say "i had help getting em up though" which you did it's totally legit, lol. 95s is fuking sick dude srs.

[ampUP11]

Hey ******* your talking vlogs inspired me to do one of my own. Strong 15minute awkward video of peace, will post on page to fuk with you

[xKyle10]

Six Flags is pretty dope aside from the fact that it costs like 100 dollars to go there for the day. Strong fuking db press kid, even with help. I personally love having help on the initial push/setup for those, doing it solo takes so much out of you. As long as you're up front about it and say "i had help getting em up though" which you did it's totally legit, lol. 95s is fuking sick dude srs.

Haha yutt expensive as ****

Thanks brah @ DB press, felt good to press that **** I want dem hundos now...too bad college gym only goes up to 80s, fuuuu I totally agree though, just gotta get the elbows up and setup with assistance so you aren't drained

Hey ******* your talking vlogs inspired me to do one of my own. Strong 15minute awkward video of peace, will post on page to fuk with you

tried to find it in your log and youtube but couldnt, where is this vid you speak of?



Sorry for lack of updates guise, still here.

Saturday = Six Flags
So...coolstorybro incoming, from what I can recall...We got there with the parking/tickets and fast passes (regular) hooked up from my gf's mom's work so we were good to go, probably got there around 10:30 or so. It was forecasted to be showers but nothing srs and the weather was decent when we got there. We decided to upgrade to the platinum pass since it wasn't full price and it would be subtracted from the regular pass price so we did that, you get a gold pass for the water park with that and you pretty much don't have to wait for rides. For anyone that hasn't been to six flags...waiting in the line can suck balls and a 2 hour wait for the big rides literally gets reduced to 5-10 minutes tops with the platinum pass. We went to the water park first and only ended up 4 or 5 rides in before it got closed due to some lightning that was a few miles away, some ******* employee on one of the rides was all excited when he saw it due to the prospect of getting out early which almost ruined my day, strong punchable face/10
Anyways...and then the rain. Holy phuckin shyt. Dat rain. Poured like crazy and at one point we were under this deli area thing where most of the people were gathered. Most of the rides still run in the rain, but the lightning made it so they would have to wait to keep them going. We stayed there for a bit then went back to the car. Initially we had towels over us then just said screw it and wore our bathing suits back to the car. Went back to the car for a bit, then went back out in our bathing suits while about half the park left. A while later rides started opening up and there was basically no line so the fast pass didn't come in much use until later on. Strong raging at the fast pass employees by people who left early as there are no refunds for in-climate weather...glad I didn't leave early o lawd.
Eventually we get through all the big rides, and able to stay on twice for pretty much all of the big ones due to the platinum pass. It almost got boring due to no build-up from waiting in line. We really wanted to ride the new one which was closed all day since it doesn't work in the rain. Pretty sure it's called the Goliath. We pretty much just took it easy and roamed around/took our time and it opened back up at around 8 or so, and it was WELL worth the wait. Definitely the fastest ride there.
Oh yeah before we went to the water park we did the Slingshot. Wanted to take a video of us but didn't want someone to jack our camera. Also couldn't get any vids due to the rain all day, kinda sucks. Next time I wanna shoot some POV stuff from the front seats of rides. This is the slingshot, definitely badass but was $25 for 2 people...bit steep but was fun.



You don't really grasp how high up you are until you are way up there, definitely was fun and would do it again. That was pretty much the trip, good trip and ended up just walking around in the rain while people were walking by scouring at us all mad and shyt they didn't think of it lulz...funny because as we walked back from our car back into the park we were literally the only ones walking back into the park, I'd say at least 1/2 the people in the park were leaving, maybe even more. Jakes on them because everything opened back up a few hours later. Gotta get your money's worth, always champ it out guise.



Gonna post up my workouts now. Monday was the squat day from last week. Need some major form critique on the squatting. Worked up to 200x2 low bar, first actual time doing low bar with a wide stance and I don't think I had the bar low enough on my back and need to go a bit deeper. Feels like a completely different move but it's a starting point. Was very frusturating doing bitch weight and having it feel a good 60-70 lbs heavier than it is. Was a very ****ty squat/leg workout as the squats put me in a bad mood. Went to the other gym and got deads in today. Did 390x6 way more controlled and at least 2-3 more in the tank. Didn't DL with 0 negative like I do on the last set and controlled it. Was more worried about making noise and getting yelled at in this gym than my DLs. You'll see it wasn't difficult but was mainly working on form as opposed to a PR. I still think it was a PR though. Also saving CNS for when I max out at the end of my next cycle. I DEFINITELY need a deload though that's for sure.

[xKyle10]

5/3/1 - Cycle 5, Week 2, Day 4

7/30/12

Duration: NA
Sleep: 4.5ish


5/3/1 Squat (90% 1RM = 256.5)
Warmup = 100x5, 130x5, 155x3
155 lbs x 5
175 lbs x 3
200 lbs x 3+ (2 reps...was gonna do 3 but wrist killed)
See below. Help me with form guys.

Cable Pullthroughs
120x12
130x12
140x12

Seated Leg Curl
180x8
165x8 (2 Sets)


Not adding a song or video for this one...just a garbage workout day. Felt very out of it when I woke up. Was hard to get going and did not feel into it, got frustrated at squats and pretty much wanted to leave right after. Props to Joe for not calling me a bitch though it was needed. He did his deload and probably got more out of it than I did on this workout. Made up for it with the sumo day but still.

Anyways, mainly did this so you guys can help me with my form on low bar. I think my stance might be too wide, and have the bars set too high to unrack the weight. Also don't have it far enough down on my back, I think it should be by my rear delts. Need to stay tighter. Buttwink looks better but is still there a bit. Need to just fix a lot of things...with time it hopefully improves. As Joe said when we were lifting...it doesn't come over night. Made me realize I have tons of time to fix this. I'd like to be able to do at least 3 plates for a few by the end of the year on low bar.

5/3/1 - Cycle 5, Week 3, Day 2

8/1/12

Duration: ~1 Hour
Sleep: 10ish Hours

5/3/1 Deadlift (90% 1RM = 400.5)
Warmup = 160x5, 200x5, 240x3
305 lbs x 5
350 bs x 3
390 lbs x 1+ (6 reps) PR
See below.

DB RDL
65sx5
80sx3
90sx1
100sx10 PR
110sx10 PR
Rep PR on hundos and weight PR on 110s, those were heavy but love this movement.

Atlantis Seated T-Bar Machine
110x12
125x12
140x10
Basically sit on the machien and it has 2 handles, similar to a row/t-bar feel, not sure exact machine name.

Cable Pullthroughs
Lvl 9 x 12
Lvl 10 x 12
Lvl 11 x 12
Not sure what weight is, pretty sure I've done heavier though.

Seated Leg Curl
120x8
110x10
125x10
Very hard leg curl machine.

Seated Calf Raise (TUT)
135x12
145x12
155x12
160x12

Song:



Motivation: Ryan Doris

I either have a ****ty workout or an epic one these days. I'll take it though. As you can tell from the vid, had more in the tank with 390, and I slowed the negative down so I get more out of it. Will probably do my deads like that from now on, especially since I'll be changing routines soon. I think I'm just gonna do the prescribed reps for everything my next cycle so I can actually properly max out on week 4. Definitely need a deload, feeling very run down lately.
Solid workout, with some good PRs. Liked doing it at this gym but was afraid to drop the weights on deads as it's not that kind of gym. I've heard they yell at you when you do t-bars here so I just used a machine as a replacement. Definitely like doing deads at the other gym solely for the atmosphere, but don't really need it unless I'm going for a PR
Don't feel like writing much.

[ampUP11]

You're welcome, before you have anyone critique your form watch the entire series of these videos. Taught me a lot and helped with starting to re-learn low bar

[BabyOilBrah]

How come people hatin on your vids so much?

[xKyle10]

You're welcome, before you have anyone critique your form watch the entire series of these videos. Taught me a lot and helped with starting to re-learn low bar

thanks brah, seen it before been meaning to re-watch, would be useful now. really just need to do my squat day with the PL crew since I learn better when I'm taught in the moment

How come people hatin on your vids so much?

lol no idea




gonna swim then go to the gym and do some cardio/sauna

[Anthonyxavcx]

Solid pulls. Looks good. You're right about sumos, should probably switch to em once dat bulk hits.

[ErickStevens]

Squats don't look too bad. Just remember to break at your hips and shove your ass back before you begin the descent. Also, it seems on some of the sets you went too wide with your stance and your depth suffered. You've got two choices: Either work on your hip mobility or bring in your feet a little bit. Deadlifts looked good!

[kitarpyar]

subbed. Progress has been pretty good since your last logs Kyle.

[xKyle10]

Solid pulls. Looks good. You're right about sumos, should probably switch to em once dat bulk hits.

yeah dem hybrids looked thick, solid tight on you

Squats don't look too bad. Just remember to break at your hips and shove your ass back before you begin the descent. Also, it seems on some of the sets you went too wide with your stance and your depth suffered. You've got two choices: Either work on your hip mobility or bring in your feet a little bit. Deadlifts looked good!

thanks @ the sumos, really in the groove with those lately.

yeah I'm used to a very narrow stance so I think I will narrow it a bit than from what I did at the vid and just really have to remember to focus on dat ass. thanks for the critique broseph

subbed. Progress has been pretty good since your last logs Kyle.

thanks brah, dont think ive seen you around here before, welcome




did cardio today, didn't write it down but did 30 minutes on the bike. distance was 9 miles I believe and 270 cals burnt. Not sure how accurate the cals were but it was pretty much MISS with a bit of HIIT thrown in a few times


OHP day tomorrow, going all out on dem presses. so far gonna be going with joe and anthony, trying to get jay to come but hes being a *******. would be convenient since anthony only lives like 5 min from him vs. 20ish from me but whatever we'll make it happen

[Bonkies]

strong sumo's / 10

[xKyle10]

strong sumo's / 10

thanks breh










bonkies plz

[Champc98]

Good Sumos brother. Strong and in control of the weight.

Also mirin DB stiffies, how do you feel about BB stiff leg deads vs DB? Interested in trying DBs, never done those before.

[ampUP11]

I have squats tomorrow so I hope to get some footage in low bar for us to critique each other. I'm also gonna try to be more explosive off the bench for you since I can't change the height of it I can change the speed <3

[BigBoss2]

nice benching and deads kyle. wear wrist wraps when you squat so it wont bother your wrists, feels good lol

[LankedOut]

Just try and find the most comfortable position to have when you low bar, the weight needs to be on your back, not going through you're wrists. I know that feel though.

[ErickStevens]

Just try and find the most comfortable position to have when you low bar, the weight needs to be on your back, not going through you're wrists. I know that feel though.

Yeah, your grip may be too narrow if it's causing you pain. I used to have some issues but once I widened my grip it went away.

[xKyle10]

Good Sumos brother. Strong and in control of the weight.

Also mirin DB stiffies, how do you feel about BB stiff leg deads vs DB? Interested in trying DBs, never done those before.

Thanks cuz, going for 5 hundo at the end of next cycle, peppering angus

<3 DB RDLs, I have a vid of them in my DL lifting vlog I believe, need to record em again. I can't SLDL or I injure myself, on BB or DB. I LOVE RDLs though

I have squats tomorrow so I hope to get some footage in low bar for us to critique each other. I'm also gonna try to be more explosive off the bench for you since I can't change the height of it I can change the speed <3

sounds good broski. you could always stack plates/bumper plates? or rubber mats in between plates, i dunno

nice benching and deads kyle. wear wrist wraps when you squat so it wont bother your wrists, feels good lol

thanks kb <3 miss you cuzz we srsly need to meet IRL lets make it happen when I go back to school, you KNOW we need to party together brah

and yeah i figured that out haha, had them on the last 2 sets

Just try and find the most comfortable position to have when you low bar, the weight needs to be on your back, not going through you're wrists. I know that feel though.

thanks brah, i think the bar needs to be lower, near my rear delts. bit more forward lean but fits my frame better i think

Yeah, your grip may be too narrow if it's causing you pain. I used to have some issues but once I widened my grip it went away.

yeah I think it was too narrow, I'll be watching vids and practicing a lot during the deload probably a few sets of box squats each day at the end or something so its good to go. most likely will do squats tomorrow if I'm feeling it but will have to go alone. vids will come though







EPIC FOOTAGE TODAY! Lots of PRs, got 140x4 on OHP, PR but my OHP just does not go up well on 5/3/1 or in a deficit...just like my squat. weird. Seriously epic footage though

Highlight was 275x15 on berto rows. also got some gym posing in the doucher tank under epic lighting which ill throw in a separate vid. Editing that **** now since I got blown off by 3 different people tonight fuuu

[ampUP11]

Relevant squats only in like first minute or so, bad angle for depth but it was my low bar. Hopefully the box squats were more explosive and slightly more sitting back than last time. Tried to think of the advice you gave me on my channel <3

[Bonkies]

^ strong gym music/10

you look wayyy taller then 5'10 lol

[ampUP11]

^ strong gym music/10

you look wayyy taller then 5'10 lol

LOL I have no idea what the music even is when I'm there since I rely on my iPod 100% of the time.

Last time I went to the doctor the nurse measured me at 5'10.5" but my doc called bullsh!t on that one

Prob b/c my calves are tiny and I look stringy, dis cut needs to end so I can get 26+ inch legs again