Road To Glory

[xKyle10]

Looking leaner man, why are you cutting?

Thanks bro and so I can be lean and stay lean, don't really plan on going over like 12% over my next lean bulk

[Little_Moth]

Thanks bro and so I can be lean and stay lean, don't really plan on going over like 12% over my next lean bulk

I'm planning to cut until September this summer if I ever pass my exams lol.

[xKyle10]

I'm planning to cut until September this summer if I ever pass my exams lol.

Good stuff brah good luck with those. I don't like giving myself a time limit because everyone underestimates how much fat they have to lose and **** happens brah but you might have a different take on it.

[Little_Moth]

Good stuff brah good luck with those. I don't like giving myself a time limit because everyone underestimates how much fat they have to lose and **** happens brah but you might have a different take on it.

I have A LOT of fat to lose lol and I know I won't be lean by September. It's just that I'd rather be bulking then wasting my time cutting lol. But I gotta do these mini cuts sometimes so I don't get too fat and then have to cut for a year or something.

[xKyle10]

I have A LOT of fat to lose lol and I know I won't be lean by September. It's just that I'd rather be bulking then wasting my time cutting lol. But I gotta do these mini cuts sometimes so I don't get too fat and then have to cut for a year or something.

Yeah I gotcha, I hate the way I look at higher bf% and still not even remotely happy yet, if I held fat differently, especially in my face I'd be fine with it. Plus it takes a long time to put on mass and plan on doing this my whole life so not in a huge rush to put on unnecessary fat nom sayin?

[Little_Moth]

Yeah I gotcha, I hate the way I look at higher bf% and still not even remotely happy yet, if I held fat differently, especially in my face I'd be fine with it. Plus it takes a long time to put on mass and plan on doing this my whole life so not in a huge rush to put on unnecessary fat nom sayin?

Yeah I hate the way I look as well lol. I hate my love handles and bitch tits lol, but I don't care "too" much so I'm not gonna be cutting completely any time soon.

[xKyle10]

Yeah I hate the way I look as well lol. I hate my love handles and bitch tits lol, but I don't care "too" much so I'm not gonna be cutting completely any time soon.

Yeah man you are making ridiculous gains so it would definitely be in your best interests to stay in a surplus until you cut and just work on maintaining those since its just a mini cut then just jump right back into it and keep the gains coming cuz

[xKyle10]

Been extremely busy the past few days. I needed a rest on Sunday for sure, possibly an extra day for the sumos as I was extremely tight and in a lot of neck/back pain but lifted. Ended up doing prescribed reps of 340x5 on sumos and also forgot my belt so didn't wanna push it. Setup was no bueno and I couldn't get low so just played it safe. Next day, 2.5 hours of sleep had an EPIC workout, fasted. 185x12 on flat bench and a few accessory PRs. Didn't sleep til like 12 am, crashed til about 830 AM, still tired but had a bunch of **** to do. Gonna go do legs with my buddy jay at his college gym, should light a fire under my ass and hopefully get me out of the squat hole I've been in lately. Busy as phuck lately. Also got a new epic mattress, hnnnng

[xKyle10]

Went to my buddy's college gym and lifted there. Was just the track room with a bunch of equipment and some power racks. Did squats, weights were KGs, got to do them shirtless since it was hot as fuk in there + just me and him so we just bro'd in there. Pretty cool little atmosphere, has an iPod dock. Worked up to about 225x12 on squats, working on hip drive and glute activation. Could have grinded 1 or 2 more. Couldn't use the gym upstairs because you need to be a student.
Did Sprints on the turf field barefoot because I forgot my running shoes and didn't wanna ruin my chucks, each one of these was performed twice. Sprint, walk back to the touchdown line, sprint. 50 yards twice, 40 yards twice, 30 yards twice, 20 yards twice, 10 yards twice. 100 yards once (straight-away). Went over to my gym and did rest of workout. Don't feel like typing it all out. Worked up to 190x12 on leg curls, 70x12 on pullthroughs. 185x12 on hip thrusts (leaning against bench), some calves and neck work and an ab machine.


IF = WIN. Feeling lethargic lately as I've been insanely busy and always on the move. Might need to up cals depending on what weight does to 2500-2600. Been shooting for 2400 or less most days. need to up fats, been suffering past few days. Last night, started feed @ 10 PM, worked out w. BCAAs in me, started feed at 6 PM or so. 8 oz salmon, 10-12 oz steak, 16 oz FF Skim Milk. Went to red robin later on and had their standard robin burger (cooked perfectly medium rare, shoulda snapped a pic) and a Dr Pepper. Probably gonna eat some fruit, still have a bit left in my window. Also got some fish oils, 10 scoops of a Dymatize Iso, refilled Vitamin D3. Have caffeine pills and Apple Cider Vinegar from Amazon coming in and have been meaning to add them to the list as well.

[xKyle10]

Thought this was pretty cool/interdasting. First pic I'm flat. Had been awake for a few hours, fasting for about 13-14 hours. Second pic was after I broke my 14 hour fast and after I went swimming/was laying in the pool a bit. Had 2 patties and some tilapia. For some reason my abs are losing fat the fastest/earliest. Still holding it the same in my legs/lower back and upper half but my midsection and obliques are getting more defined. Was 179.8 lbs this morning also. Goal is roughly 165 lbs or so, should be 8% around there I think.


Pre-Feed




Post-Feed







Going to the gym in a bit to do my OHP day, hammies are so as fuk from sprints and squats/hammy work yesterday. Chest still has DOMS from a few days ago, reintroduced Incline BB, need to do that more. OHP/chest/some back and some arms in a bit awww yee love this day.

[xKyle10]

Rather than posting long workouts just gonna post the numbers, some cliffs of what I can recall and just one song/vid for all 4 workouts this week. May slowly transition to a vlog by the time end of summer comes and once I'm leaner.

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

6/17/12

Duration: 51 Min
Sleep: 9.5ish Hours

5/3/1 Deadlift (90% 1RM = 400.5)
Warmup = 160x5, 200x5, 240x3
295 lbs x 5
300 bs x 5
340 lbs x 5+ (5 reps)
No belt, everything was very tight, and couldn't get low. Just did prescribed reps. After this cycle, resetting max to 405 and pulling conventional, need to get lower and engage hammies/glutes more.

V-Bar Pulldowns
110x12
120x12

HS Low Row
45/side x 12

HS High Row
25/side x 12
50/side x 12

Seated Leg Curl
150x12
165x12
180x12

Standing 1-Legged Curl
20x12
20x10

Seated Calf Raise
160 x 15, 12, 15

Leg Raises (Against Pad)
BW - 3x12

Meh workout, was just really tight and was not rested enough, needed another day to recover or possibly 2. Need to foam roll more consistently, especially on off days. Also need to do myofascial release on glutes, traps/neck and bottom of feet. Can't let HIIT conflict with W.O days.

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

6/18/12

Duration: 68 Min
Sleep: 7.5 Hours


5/3/1 Bench (90% 1RM = 220.5)
Warmup = 90x5, 110x5, 130x3
145 lbs x 5
165 lbs x 5
185 lbs x 5+ (12)
BW PR, possible overall PR. Had a spotter, guy kept guiding the bar/gave it a few taps on a few after 9th rep when I didn't need it, hate when people do that but should have been more clear. Either way, solid. Also, every set except last I did a different setup, still PL style but feet wide/flat versus on toes and back. Once I get more comfortable will use it on heavy/all-out sets.

Flat DB Press
50sx6
65sx6
75sx4
85sx3

Incline BB Press
135x10
135x8
Tucked and just outside shoulder grip, going down to lower chest. This is how I used to Incline BB Press and got up to 185x5 where I ego-lifted/didn't warm up properly and injured my right delt, this felt fine. Will alternate between this after flat bench and flat DB after bench. Will also change up reps and sets between the two.

Pec Deck (Arms on Pads)
60x10
80x10
100x8

DB OH Tri Ext (1 Arm)
20x12
15x12

OH Rope Tri Ext
120x12
130x11.5
140x6
Last 2 = PRs

DB Pullover
30x12 (3 Sets)
1st time I successfully did breathing pullovers and man what a difference, exercise is much more challenging and was twitching almost.

UH Pulldowns (Different Pulley, harder)
60x12
70x7

BB Curls
75x8 (good form)
85x6 (pretty strict)
95x5 (cheat)
Never actually did heavy BB curls. Some cheat form on the 95, 85 was pretty strict. Can't say I loved it but will mess with it this cycle.

DB Hammers
45sx12
50sx10

Low Cable Flyes
40x12
35x12

BW Dips (Not to lockout, fast reps)
20 reps
10 reps


Solid workout, lots of good stuff occurred. Need to add in close grip, probably will just do flat. Will actually have a workout partner starting Saturday or Sunday depending on when I do deads. Gonna try and hook him up on 5/3/1 at least with the main lifts so that will be cool. It's actually my buddy Jay's older brother. Lanky dude and an absolute beast at track and field, made states and set some records for his school, just finished this year. 6'5" 170 probably 7-8% BF. ROM and wingspan is ridiculous on everything. Gonna try and help him bulk up and get strong as hell.

[xKyle10]

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

6/19/12

Duration: NA Minutes
Sleep: 8 Hours


5/3/1 Squat (90% 1RM = 256.5)
Warmup = 100x5, 130x5, 155x3
165 lbs x 5
190 lbs x 5
221 lbs x 5+ (12 reps)
Reset squat to 285. Still doing low-bar to emphasize hammies and glutes more but I am weak in a deficit on them. Weights are in KGs at my buddy's school gym where I did these so roughly 221. Other sets were give or take, don't feel like calculating.

Couldn't get access to student gym so went to the track and did sprints on the turf, barefoot. Only had chucks and track would have ruined them. Drove to my gym after and did rest of workout.

HIIT - Sprints (Sprint, walk back to goal line, Sprint, walk back, etc.) Rest was pretty much the walk back, maybe 30 seconds at goal line. Also sprinted through each distance, so these were all-out.

50 yards (twice)
40 yards (twice)
30 yards (twice)
20 yards (twice)
10 yards (twice)
100 yards (once)

BB Hip Thrusts (Against Bench)
135x12
145x10
155x12 (2 Sets)
First 2 = reset to ground. Last 2 = constant tension, liked that more.

Cable Pullthroughs
60 x 12
65 x 12
70 x 12

Seated Leg Curl
150x12
180x12
195x12

Machine Calves
Lvl 22 x 12
Lvl 23 x 12
Lvl 24 x 12

Machine Neck Work (Front)
20x12
25x10
20x10

Machine Crunches
25x12
30x10
20x10


Caused a lot of hammy DOMS. Right delt/trap tie-in was hurting when I did sprints but Jay said it was just because I am tighter there from using it more. No issues with it the next day/today though. Solid stuff, I was dead after those sprints, would have been nice to get the whole workout in one area but whatever.

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

6/21/12

Duration: 87 Minutes
Sleep: 11ish Hours


5/3/1 OHP (90% 1RM = 144)
Warmup = 55x5, 70x5, 85x3
95 lbs x 5
110 lbs x 5
120 lbs x 5+ (10)
Pretty sure this is a PR, don't feel like checking. Glutes flexed is win though, helps crank out more whereas before I wouldn't be able to, at least not strict like this.

Flat DB Press
50sx5
65sx5
80sx3
90sx5 (see below)
Got help on 1st rep with 90s pushing elbows up. Guided elbows the whole time but said he didn't really help except last 2. Either way, first time pressing 90s

Pec Deck (Arms on Pads)
60x12
80x12
90x12

45 Degree Incline DB Press
45sx10
55sx10

UH Row
195x12
215x12 (strapped + belt)

BB Shrugs
315x3 (straps busted), 9
One of my versa gripps is busted. The velcro is frayed. Will email customer support and hopefully get a new one if I sent one back, if not will just have to use poverty straps.

OH Rope Extensions
130x12
125x8
110x12

Standing Alternating DB Curls
30sx12
25sx12

Lying Rolling DB Tri Ext
35sx10
35sx8

Face Pulls
60x12
70x8
70x10

Incline Cable Press (Standing)
30x12
40x12 (2 Sets)

Song:


Motivation: Robbie Sardinia - 5 Weeks Out

Wanted to do some more stuff but it was 90+ outside and no AC...I was dead. Also was fasted and hungry. Solid workout for what I did accomplish. I need more back work. I like free weight t-bars but get yelled at when I do those, will try and see what happens. Also thinking of doing Kroc rows (never did them) or DB Rows (hardly ever do them) for this cycle and focus on progression for those. Elbows and RCs were holding up.
Jay's brother just bought a membership, so gonna be lifting with him using 5/3/1 (at least main lifts) so that will be cool and some extra motivation for me. Cut is going well. On my 6th hole on the lifting belt, goal is 9th or 10th hole. Strength is holding up except on squats, pretty satisfied with everything. IF is making everything very easy, especially to hit cals. I find myself struggling to get in 2400-2500 where before I would eat them and finish them pretty early. Also bought caffeine pills and took 200 mg pre-workout along with BCAAs. Felt pretty good at that dose. Apple Cider Vinegar came in, tastes like **** so had to dilute with water. Overall everything going according to plan, and cut is now taking off. At the point where I am starting to feel small (14-12% BF change) and can't wait to get to new territory (12% - 10%), which is supposed to be greater visual change. This go-around I am noticing I am losing fat in midsection first. Legs still have same separation, back looks a bit leaner. Face still holding fat, no real delt separation unless flexing, etc. Progress is progress though.

[InfiniteExcel]

Mirin that guys physique, 10-15 lbs bigger than him would probably be my life time goal.

[xKyle10]

Mirin that guys physique, 10-15 lbs bigger than him would probably be my life time goal.

Yeah sick physique



Probably gonna start a new log in the prep section soon. Lost all my followers/feel too old to be posting here.

[nads786]

Ha I just realized this is the Teen section. Ya you old fart! Move on with ur life already.

[xKyle10]

Ha I just realized this is the Teen section. Ya you old fart! Move on with ur life already.

Haha yeah, contest prep section will be my new home already subbed to a bunch over there. Lifted with my buddy's bro he pulled 260x14 with some pauses, great form and conventional. Not bad for 6'5" 170. I got 360x12...still got my strength. Prob will throw this up later tonight. Busy as hell only off day is today and Monday so yeah. Next day I can lift is Monday as well.

[xKyle10]

New Log: http://forum.bodybuilding.com/showth...hp?t=146163903

[bally18]

checking back in, been off the site forever need to catch up on your ish

first thing I noticed though... you're doign 5/3/1 atta boy I just started 5/3/1 up again to re-gain some lost strength, great program

[xKyle10]

checking back in, been off the site forever need to catch up on your ish

first thing I noticed though... you're doign 5/3/1 atta boy I just started 5/3/1 up again to re-gain some lost strength, great program

Bally my boy..missed you bro. This log is dead but new one is the link above yours/in my sig. I take vids now too so pepper your angus brah

[Bigchrome]

Looking leaner Kyle! Strength is staying up there, 'specially on deads!

[xKyle10]

Looking leaner Kyle! Strength is staying up there, 'specially on deads!

thanks brah sub to the new log/youtube my man, haven't seen you around these parts in a while you still lifting?

[Ryandrummer]

Did this log die imo
Edit new log olawd

I r smart