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

[earlywynn]

This is where dreams are made.

Nice. My gym is in the backyard. Bet mine's rustier than yours, too.

Hey, could you give me the dimensions of the squat rack? I want to see if I can fit one where I'm at. I've been doing DB squats with high reps -- not enough weight, of course. A rack would be the best next step.

Jasper

[141455675]

subbed mate

LOVE the ghetto rig there. sweet, wish I had one.

[Webber91]

Rest Day!

Long day at work + heaps of university work = a tired Kyle. I'm posting this from the library right now, not planning on going home at all tonight because I literally have so much work to get done. Work tomorrow morning should be very interesting lol

Nutrition

Calories: 1480kcal
Protein: 180g
Carbs: 100g
Fat: 40g

[The Big Sleep]

This is where dreams are made. Home-grown muscle ftw!

Squat rack, adjustable bench, spinlock dumbbells, e-z curl bar, 7ft barbell, ab bench, power tower and 190kg of weights. No heating, no air con...just the way I like it

http://i196.photobucket.com/albums/aa63/kylewebber/14052010577.jpg[/IMG]

http://i196.photobucket.com/albums/aa63/kylewebber/14052010578.jpg[/IMG]

Sick setup bro! Home gym FTW!

[Webber91]

Cardio

Hill Sprints
Light jog - 10 minutes (warm up)
HIIT Sprints x 14 - Work : Rest = 12 seconds : 45 seconds

Nutrition
Calories: 1852.3kcal
Protein: 157g
Carbs: 174g
Fat: 58.7g

Overview
In the past 24 hours I've had about 90 minutes of sleep...this is what I get for falling behind on my studies and trying to cram everything in. I've never had a Red Bull or Monster before in my life until last night where I downed like 5. Definitely not the healthiest thing for me, but 1-2 days won't kill anything in the long run. I know I need to be dedicated to training and recovering, but realistically my studies need to come first. Needless to say though, I won't let this happen again lol

Despite all that, I had a surprisingly high amount of energy today. For the first time in 4 months I was actually excited to do cardio! Probably because it only takes me about 15 minutes to feel like I've gone through hell.

As you can see, I'm also mucking around a bit with my macros. Today was an attempt to slowly get close to what I will be eating. Over the next few days I'll add a little more fat and carbs and then stick with that amount.

I've had a change of plan for calories. I seem to respond differently to carbs now so I'm going to keep them moderate and increase my fat instead. The breakdown for the next few weeks will look a little like this:

Calories: 2300kcal
Protein: 160g
Carbs: 225
Fat: 85g

Next week I want to be at around 2100 calories with slightly less carbs, then after that I will increase it to the above level and see how that goes. I'll probably muck around a little later on by cycling calories/carbs on certain days, but at the moment I'm just going to stick to the set levels daily for a few weeks. By the end of all this mucking around with slow increases, I plan to eat around 2700-2800 a day.

Thanks for following

[The Big Sleep]

Dude get some SLEEP! I know what its like to be behind in studies, it blows but seriously dont make it a habit of pulling all-nighters. Stay healthy and recover bro!

Good luck with the calorie bump, and I challenge you to a duel Sunday to see who has more epic Birthday EATS! (My family is taking me out Sunday to celebrate and I plan on being stretchered out of the restaurant lol)

[Webber91]

Dude get some SLEEP! I know what its like to be behind in studies, it blows but seriously dont make it a habit of pulling all-nighters. Stay healthy and recover bro!

Good luck with the calorie bump, and I challenge you to a duel Sunday to see who has more epic Birthday EATS! (My family is taking me out Sunday to celebrate and I plan on being stretchered out of the restaurant lol)

Haha I won't. I havn't pulled an all nighter since I was like 15 or 16. I've got 24 lectures to catch up on before Monday though, as well as a 4 page book review to write...not fun.

Mate, you've got no chance. Mum and dad are taking me out on Sunday just to our local club which will be nice, and my gf booked a place next friday for us and some friends that does incredible italian food and dessert pizzas (my new obsession after my last show). Bring it!

[Webber91]

I'm going to start laying things out a little differently 1) because I can't be bothered writing things that don't matter (i.e. warm up sets) and 2) I've figured that the actual total reps that I get for my all out set is what matters, not the amount within each period. Whatever I get for my 4 rest pause phases within the set is what will be recorded. Everything is still the same though, each phase goes to absolute failure on the negative and 1 static holding rep at the end.

Week 2: Day 1

Training

Flat Dumbbell Press
25kg x 12 - Rest Pause (15 seconds) - 8 second eccentric

Static Fly - 20kg dumbbells held on the negative for 60 seconds

Military Press
20kg x 11 - Rest Pause (15 seconds) - 8 second eccentric

Static shoulder stretch - held for 50 seconds

Tricep Pushdowns (Rope)
25kg x 12 - Rest Pause (15 seconds) - 8 second eccentric : 2 second squeeze

Seated single-arm tricep extensions - held on the negative for 35 seconds

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

Deadlifts
130kg x 4 - 6 second eccentric
90kg x 8 - 6 second eccentric

Nutrition

Calories: 2100kcal
Protein: 155g
Carbs: 185g
Fat: 80g

Hit everything perfectly today. These are pretty much the numbers I'll keep for a couple of weeks then jump up to 85g of fat and 225g of carbs. I'll also jump back on creatine either tomorrow or Tuesday.

Overview

Holy sh*t. That's all I can say. I strongly encourage anyone who thinks they're getting maximum muscle stimulation lifting big weights to try 8 second negatives. Let me give you an idea...before I started training this way I could use 40kg dumbbells for presses failing at 4-6, and deadlift 172kg failing at 2 (usually did working sets at 150-160ish).

My numbers shocked me today, for the first phase of my set of dummbell presses I failed at 6 reps. After that I was only busting out 2-3 reps each time. I used to start my warm up with 30kg DB's a few weeks ago. Same with deadlifts. I failed at 4 reps with 130kg, which was usually my last warm up weight before starting my working sets. I've never done deadlifts with a slow negative before, and now I wish I didn't. The pump you get is insane! Like squats, I didn't do these rest-pause style as I respond better to doing a real heavy set followed by a lighter set with higher reps. I still go to complete negative failure on both though.

I definitely love this style. I know it isn't because I've lost strength or muscle, but my TUT has just increased so much. One of my favourite quotes (I think by Henry Rollin's) - "The secret I've found, is to make lighter weights feel heavier." Since I train at home by myself, it's alot safer too.

[Webber91]

So I've been doing alot of reading and research, and I've decided to do a few cycles during this off season. I want to keep fat gain to a minimum, so I'm going to go with multple bulk/cut periods during this time in an effort to shorten the length of time I need to diet for my next set of shows.

These phases will consist of 8 weeks of bulking and 2 weeks of cutting. I've seen alot of people doing 4:2 cycles but I just don't think enough muscle can be gained in 4 weeks (granted not alot can be gained in 8 weeks, but I believe the hormonal response will be greater). Honestly I don't think an appreciable amount of fat tissue can be oxidized in 2 weeks either, but my main priority is to get the hormonal "rebound" effect from resuming high calorie levels after restriction. I won't bother working out macros and what not yet, but I have set some dates for the following months:

Bulk: October 10 - December 4
Cut: December 5 - December 18
Bulk: December 19 - Feburary 12
Cut: Feburary 13 - Feburary 26

Obviously, I'll assess my progress along the way to see how I'm going and I may adjust the length of the cycles, but this is the general plan. I work out the dates so I can start bulking on my 19th birthday, cut slightly before I go away at the end of the year, then be able to bulk over the holiday season

[chucknutt]

I did D.C. for a while and it totally changed my physique,loved it. Good luck!

[fittofattofit]

Week 2: Day 1

Training

Flat Dumbbell Press
25kg x 12 - Rest Pause (15 seconds) - 8 second eccentric

Static Fly - 20kg dumbbells held on the negative for 60 seconds

Military Press
20kg x 11 - Rest Pause (15 seconds) - 8 second eccentric

Static shoulder stretch - held for 50 seconds

Tricep Pushdowns (Rope)
25kg x 12 - Rest Pause (15 seconds) - 8 second eccentric : 2 second squeeze

Seated single-arm tricep extensions - held on the negative for 35 seconds

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

Deadlifts
130kg x 4 - 6 second eccentric
90kg x 8 - 6 second eccentric

Nutrition

Calories: 2100kcal
Protein: 155g
Carbs: 185g
Fat: 80g

Hit everything perfectly today. These are pretty much the numbers I'll keep for a couple of weeks then jump up to 85g of fat and 225g of carbs. I'll also jump back on creatine either tomorrow or Tuesday.

Overview

Holy sh*t. That's all I can say. I strongly encourage anyone who thinks they're getting maximum muscle stimulation lifting big weights to try 8 second negatives. Let me give you an idea...before I started training this way I could use 40kg dumbbells for presses failing at 4-6, and deadlift 172kg failing at 2 (usually did working sets at 150-160ish).

My numbers shocked me today, for the first phase of my set of dummbell presses I failed at 6 reps. After that I was only busting out 2-3 reps each time. I used to start my warm up with 30kg DB's a few weeks ago. Same with deadlifts. I failed at 4 reps with 130kg, which was usually my last warm up weight before starting my working sets. I've never done deadlifts with a slow negative before, and now I wish I didn't. The pump you get is insane! Like squats, I didn't do these rest-pause style as I respond better to doing a real heavy set followed by a lighter set with higher reps. I still go to complete negative failure on both though.

I definitely love this style. I know it isn't because I've lost strength or muscle, but my TUT has just increased so much. One of my favourite quotes (I think by Henry Rollin's) - "The secret I've found, is to make lighter weights feel heavier." Since I train at home by myself, it's alot safer too.

This is interesting - I have to change my way of lifting (after 30 Years!) because of wear and tear on my shoulders, and a major reconstruction of both shoulders in the last 6 months - I've been thinking of dropping the weights and really slowing down my movements to remove all momentum (strain the muscles, not the tendons or joints) and think more about TUT than what weight I'm shifting, once I get back into the full swing of training.

If you get a chance, could you post a couple of vids - your slow eccentric deadlift set and your rest-pause pull-ups sound ideal to me. I'll try to include them in my training
(I love back day - deadlifts, pull-ups and rows - Mondays when all the other pussies are waiting for the bench!!)

[Webber91]

Birthday legs day!

Training

Barbell Curls

25 x 14 - Rest Pause (15 seconds) - 8 second concentric : 2 second squeeze

Static stretch

Squats

132.5 x 5 - 6 second eccentric : 2 second concentric
90 x 18 - 6 second eccentric : 2 second concentric

Static sissy squat (held on the negative) for 60 seconds

Lying Leg Curls

27.5 x 13 - Rest pause (15 seconds) - 8 second concentric : 2 second squeeze

Static stretch

Weighted Crunches

10kg x 13 - Rest pause (15 seconds) - 8 second concentric : 2 second squeeze

Hanging Leg Raises

Bodyweight x 9 - Rest pause (15 seconds) - 8 second concentric

Nutrition

Who knows...it's my birthday. If someone can calculate the macros I had in my beef wellington for dinner and then the apple crumble/carrot cake after, by my guest





Elliot, come at me bro

Overview

I kind of stuffed up with my recordings of last week for this day on barbell curls and lying leg curls (didn't actually track the numbers, just guessed) so I'll be using these ones for next time lol My squats increased from last week though, so I'm happy with that

I didn't record my nutrition because I have no idea what it would come to. I hit my first 4 meals of the day which added up to about 1800 calories, but then we went out to dinner for my birthday and I chowed down on some epic food. Wouldn't have been over 3000 cals though.

Can't wait for Tuesday's training, I'm determined to smash last weeks numbers on as many exercises as I can!

I better get back to studying (studying on my bday ftl ) however I'll upload some photos later on tonight. Critique is welcomed.

Thanks for tagging along again

Kyle.

[Webber91]

I've put on a bit of fat, but I'm happy with this level. I couldn't maintain the level of body fat that I was after my show...I know some people can, but staying that lean just isn't for me. I like to actually fit clothes and look like I lift, rather than swim in a medium t-shirt and only turn heads if I'm half naked.







Comparatively this is pretty much how I looked at like 4-6 weeks out, but alot fuller. I think I've made some slight gains, so let me know

Edit: From these pics I can really see what I need to work. Chest, lats, triceps, chest, medial delts, chest, lats, and...chest. I'll make it big, even if I have to feed and water it then lay out in the sun to help it grow. I actually also want to bring up my calves. I know they're my strong point, but I want them to be even more "wow".

[The Big Sleep]

Looking lean and full man! Definitely still in good shape for the size youve put back on

I dont know if its Sunday over in Australia yet but Happy BDay and I look forward to our epic food competition if your still game

I already grabbed this for my bedtime treat after I tear up the restaurant we're going to

[Webber91]

Looking lean and full man! Definitely still in good shape for the size youve put back on

I dont know if its Sunday over in Australia yet but Happy BDay and I look forward to our epic food competition if your still game

I already grabbed this for my bedtime treat after I tear up the restaurant we're going to

[img]http://farm5.static.flickr.com/4110/5067121270_5715d02e32.jpg[/im]

Thanks man

Haha I'm actually about to go out to dinner in 10 minutes, so I'll take photos for you there. And then again next friday when my girl takes me out (she's interstate atm so I gotta wait)...that's when the real birthday binge will come in! Dessert pizza ftw.

This is interesting - I have to change my way of lifting (after 30 Years!) because of wear and tear on my shoulders, and a major reconstruction of both shoulders in the last 6 months - I've been thinking of dropping the weights and really slowing down my movements to remove all momentum (strain the muscles, not the tendons or joints) and think more about TUT than what weight I'm shifting, once I get back into the full swing of training.

If you get a chance, could you post a couple of vids - your slow eccentric deadlift set and your rest-pause pull-ups sound ideal to me. I'll try to include them in my training
(I love back day - deadlifts, pull-ups and rows - Mondays when all the other pussies are waiting for the bench!!)

I really do reccommend it mate. I seriously feel that more people should focus on TUT rather than just seeing how much they can lift. I havn't had DOMS in about 3 months...since I started doing this program, I've been sore pretty much every day, and yet my volume has been cut in half.

As for vids, I'll definitely get on it. I was actually thinking about videoing my squats today to show you guys how I lift, however I switched into animal mode once I started and totally forgot

[Webber91]

As most of you know, I recently just got sponsored by GNC. Nothing was actually set in stone yet about what we were going to do because the store just got franchised, so the new owner has been real busy. He gave me a call yesterday though and we arranged to meet on Thursday to finally get things rolling with it.

It's great and all, but here's the problem...by some of the things he said to me, I'm fairly sure we will be doing alot of photo shoots. This means probably 4-6 weeks more dieting to get back in condition...*sigh*

We will see though. Obviously I'm more than happy to do it if I have to, I doubt I could have gained appreciable lean mass in a month anyway. Hell, how many 18 year old natural bodybuilders who train at home can say they got sponsored after their very first show?

[Webber91]

Lol just found this photo, taken on September 30th, 2009...



And then September 2nd this year...

BAM!

[The Big Sleep]

That Wellington and Blueberry crumble looked superb man, gonna be tough to outdo that but we'll see. Im off to eat in about an hour and will have pics for you in the MEN and my log as well

Thanks for the support btw, my heads just been fcking with me today but glad the support on the forums is here to help.

Also, you gotta roll with that GNC sponsorship bro, you're still lean so a few photoshoots wont kill your offseason.

-Elliot

[Webber91]

That Wellington and Blueberry crumble looked superb man, gonna be tough to outdo that but we'll see. Im off to eat in about an hour and will have pics for you in the MEN and my log as well

Thanks for the support btw, my heads just been fcking with me today but glad the support on the forums is here to help.

Also, you gotta roll with that GNC sponsorship bro, you're still lean so a few photoshoots wont kill your offseason.

-Elliot

Thanks man

Yeah I'm definitely going to go with it. I'd still have to diet down a bit, just because I'd like to be leaner for it (even though I probably don't need to be) but the more I think about it the less it worries me. Gotta think long term, and I know that Ben (the owner) can take me places that I wouldn't be able to get to by myself.

Edit: On another note, weighed myself this morning. I've gained 8lbs in the past 3 weeks, which is alot less than what I thought. Granted most of that is fat and water, but there's bound to be some new lean tissue in there too Currently sitting at 64.1kg which is 4kg above my stage weight.

[141455675]

still lean mate. not many ppl hold contest condition.. actually, i don't thin anyone does haha so you're right.

substantial amount would have been water. granted, *some* fat gain is there, but not much.

oh, and happy bday for yesterday! food looked great. beef wellington ftw.

[Webber91]

Rest Day!

Far outttt! I feel like a bird who has just migrated halfway across the ocean...my wings are burning like crazy. Seriously, anyone who has never done slow negative deadlifts or pull ups...DO THEM! I've never had muscle pain in my lats/lower back this bad before, not even after the first day I ever deadlifted. My legs aren't too sore though, which I don't know is a good or bad thing considering it took 2 days for my back to feel like this...if I can't walk tomorrow, I'll say yesterdays training was a success

I also found a bunch of photos I took a year ago. I can't be bothered uploading them all on here, so check them out on my ******** if you want to have a look. I actually can't believe how much I've turned my body around...

http://www.********.com/#!/album.php...50289872555203

Nutrition

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

These are the numbers I'm sticking with. I was planning to do another week on 2100 cals a day but I don't really see the point now. My bingeing is under control (no lurger get the urge), my bloating is subsiding and mentally I just feel like I'm ready to transition into off-season.

This is what my daily macros are for each meal:

Breakfast
Protein: 35
Carbs: 60
Fat: 15

Meal 2
Protein: 35
Carbs: 15
Fat: 30

Pre Workout
Protein: 35
Carbs: 80
Fat: 15

Post Workout
Protein: 35
Carbs: 65
Fat: 5

Meal 5
Protein: 30
Carbs: 40
Fat: 15

I usually hit these numbers exactly, but when I don't I just make up for it by substituting some macros from other meals. As many people know, I'm a big proponent of eating whatever the hell you want so long as it fits macros, which is why I can eat ice-cream daily and still stay in shape

Some times I change meal 2 and meal 5 around depending on when I train in the day (usualy afternoons but sometimes it's in the mornings). Generally though this stays the same.

Tomorrow is going to be a long day...study all night tonight/tomorrow morning, exam at lunch time, work tomorrow arvo/night, get home and train, study again for another exam on Wednesday. Oh well, that's the punishment I get for having terrible time management skills

[The Big Sleep]

Nutrition

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


Tomorrow is going to be a long day...study all night tonight/tomorrow morning, exam at lunch time, work tomorrow arvo/night, get home and train, study again for another exam on Wednesday. Oh well, that's the punishment I get for having terrible time management skills

Solid macros bro, should be some good gains coming!

Good luck on the exams

[Webber91]

Training

Incline Dumbbell Press
27.5kg x 9 - Rest pause (15 seconds) - 8 second eccentric

Static dummbell fly - 20kg dumbbells held for 45 seconds

Wide-Grip Upright Row
35kg x 14 - Rest pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static shoulder stretch - 50 seconds

Skull Crushers
27.5kg x 12 - Rest pause (15 seconds) - 6 second eccentric

Single arm tricep extensions - held on the negative for 35 seconds

Lat Pulldowns
45kg x 14 - Rest pause (15 seconds) - 8 second eccentric : 2 second squeeze

Low Pulley Rows (Rope Attatchment)
40kg x 13 - Rest pause (15 seconds) - 6 second eccentric : 2 second squeeze

Hanging pull-ups - held at the bottom with a 10kg dumbbell for 50 seconds

Nutrition

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

Overview

Good day of training today. My lats were still super sore but I trained them anyway. Progressed on a few exercises which is what I wanted. I lowered the weight on my low pulley rows just because last time my form was a little sloppy. Every time that I don't progress in either weight or reps, I'll change the exercise for that bodypart the following week.

I'm contemplating dropping to 3 days a week. My body is having a hard time recovering from going to failure all the time, I'm starting to get some pretty severe headaches. I'll give it a couple of weeks though because I'm pretty low on sleep at the moment, so that's probably all it is.

Thanks for following

[The Big Sleep]

I'm contemplating dropping to 3 days a week. My body is having a hard time recovering from going to failure all the time, I'm starting to get some pretty severe headaches. I'll give it a couple of weeks though because I'm pretty low on sleep at the moment, so that's probably all it is.

Thanks for following

I know when I used to train going to failure several times per workout I would get the same symptoms: headaches, poor recovery, mental fatigue, etc.

If you're workout frequency is high you should definitely lay off the amount of times you go to failure, or like you said, back off the frequency and do 3 days/week.

[ronin_ts]

Team Binge FTW

[Webber91]

Training

Dumbbell Split Lunges
27.5kg x 17 (left) 15 (right) - Rest pause (15 seconds) - 8 second eccentric

Leg Extensions
20kg x 23 (total) - 4 second eccentric : 3 second squeeze

Lower phase sissy squat stretch - 50 seconds

Single-Leg Hamstring Curls
15kg x 14 (left) 12 (right) - Rest pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static stretch - 35 seconds

Close-Grip Barbell Preacher Curls
25kg x 14 - Rest pause (15 seconds) - 8 second eccentric : 2 second squeeze

Static stretch - 70 seconds

Lying Leg Raises
7.5kg x 10 RP (15 seconds) - 6 second eccentric

Nutrition

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

Overview

Wow, smashed some PB's today from last workout (highlighted in green)! Lunges improved out of sight, as did the leg extensions. I got given some NO-Xplode from my sponsor to try out so I used that before my workout and dayumnnnn sh*t is intense!

Hit my numbers for nutrition perfectly again, I doubt I'll deviate too much as I'm happy with my current meal plans. Friday will be a little off (going out to dinner again) but hey, I'm bulking now, no reason to stress about it anymore

I really am considering dropping to 3 days a week though instead of 4. I'm finding myself getting rather tired in the afternoon, and my headaches are pretty constant now. Again, I think it may just be a lack of sleep, but if I start to notice anything major or if these signs continue I'll definitely drop it down. Gotta keep my CNS alive, ya'know?

[Webber91]

Rest Day!

Nothing interesting today. Much needed rest though, I'm totally buggered.

Nutrition

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

[Webber91]

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.

[Vietgoboi]

Webber, is your maintenance back to normal for you 2400?

Any big weight change after post contest of 141 lbs (I understand most is water retention)?

[Webber91]

Webber, is your maintenance back to normal for you 2400?

Any big weight change after post contest of 141 lbs (I understand most is water retention)?

2400 is actually a little above maintenance for me. On stage I was 138, then the following weeks I went up to aroung 146-148, but I did a few depletion days and dropped down to 141 and maintaining that pretty consistently. I'd still say some of it is water but I definitely wouldve gained a bit of muscle/fat. I'll weight myself in a couple of weeks to see, if I'm still at 141 I'll probably increase my intake a little.