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

[Webber91]

Training

Barbell Curls
27.25kg x 12 - Rest pause (15 seconds) - Tempo = 6:1:1:2

Squats
132.5kg x 4 - Tempo = 6:1:1
100kg x 20

Lying Leg Curls
28kg x 13 - Rest Pause (15 seconds) - Tempo = 6:1:1:2

Plate Crunches
15kg x 15 - Rest Pause (15 seconds) - Tempo = 8:1:2:2

Leg Lifts
Bodyweight x 15 - Rest Pause (15 seconds) - Tempo = 10:1:2:2

*I've changed to writing the rep tempo in a new way. For those who aren't familiar, the first number is the eccentric (lowering) phase, the next is the pause at the bottom, then the concentric (lifting) phase where a number of "1" means explosive, then the final number is the squeeze at the top of the movement.

Nutrition

No idea on this one, I'd guess around 3100 cals maybe? Went out to dinner for a friends birthday, had a massive bowl of seafood marinara fettucini and then some pistachio and ferrero rocher gelato

Overview

So I was kind of pissed at my squats today as they went down from last week, and I was still feeling like sh*t with all the mental wars I've been having. Something clicked though when I started doing my 20 rep set though, and decided to stop moping about this sh*t and do some work. From then, I smashed PB's on everything

Going out to dinner was good, it gave me a chance to be around everyone that I hadn't caught up with for a while because of my contest prep so it helped me get my mind around things.

As I said before, I'm aiming to do something every day that will disrupt my routine in order to help someone so that I can move on, soooo...

Deed for the day: Donated my change from grocery shopping to a stall that was funding to help patients with prostate cancer at the hospital (was about $20), and then bought a few things for Pink Ribbon Day for breast cancer research.

[Vietgoboi]

Careful for homeless/bums setting up shop in front of stores pretending to support breast cancer!

seafood marinara fettucini
^ yum~

So did you explain or make-up w/ your buddies about your contest preps?

[Webber91]

Cardio Day

MISS - 30 minutes @ ~150 bpm

And this is why I love running...



Nutrition

Calories: 2525
Protein: 190g
Carbs: 250g
Fat: 85g

Ate a little less today to make up for last night.

Overview

Well today was meant to be a rest day, but I felt like absolute crap (physique wise) so I went and did some cardio because it's a beautiful day here again. I'm actually enjoying cardio at the moment, and I'm not doing anything too intense so I don't think it's much of a problem. I'm starting to get my love for running back, which I kind of quit after my grandpa passed, however I have no intention of going back to doing half marathons lol.I just felt extremely flat and watery today, looked like I went from 8% to 15% bodyfat over night lol my minds just playin'.

I think I'm over my little down phase though. I'm feeling real good today, everythings clicked in that I'm going to move on and now I'm just going to put everything in place to do it. Feels good to get everything rolling again

Deed for the day: Cleaned and polished the kitchen for mum (it was getting pretty dirty) so when she gets home she is going to be pretty shocked haha.

[Webber91]

Careful for homeless/bums setting up shop in front of stores pretending to support breast cancer!

seafood marinara fettucini
^ yum~

So did you explain or make-up w/ your buddies about your contest preps?

Haha nah this was a legit fund in the middle of the mall, I see them there all the time.

Yeah I apologised/thanked everyone when we went out to dinner directly after my show. They don't have a problem at all, they all completely understood and don't care, I just still felt bad about the whole thing. I'm alright now though

[The Big Sleep]

...and decided to stop moping about this sh*t and do some work. From then, I smashed PB's on everything

Deed for the day: Donated my change from grocery shopping to a stall that was funding to help patients with prostate cancer at the hospital (was about $20), and then bought a few things for Pink Ribbon Day for breast cancer research.

Exactly how I was today man, I woke up and told myself l it was MY DECISION to make myself miserable or happy and the rest is history--had a great day and smashed some plates

I also bow down to your charitable donation, it takes a special person to do that Kyle.

[IndianForeigner]

Solid calf pic. It's good to hear that you are trying to stay conditioned during the bulk.

[Webber91]

Day behind in posting this again, been smashing down uni work.

Training

Incline Dumbbell Press
27.5kg x 11 - Rest Pause (15 seconds) - Tempo = 6:1:1:1

EFS - 20kg dumbbell fly for 60 seconds

Upright Row
36kg x 13 - Rest Pause (15 seconds) - Tempo = 8:1:1:2

EFS - 60 seconds

Skull Crushers
27.5kg x 14 - Rest Pause (15 seconds) - Tempo = 6:1:1:2

EFS - single arm tricep extensions w/ 5kg plates for 40 seconds

Pull-Ups
Bodyweight x 9 - Rest Pause (15 seconds) - Tempo = 6:1:1:2

Deadlifts
132.5kg x 5 - Tempo = 6:1:1
102.5kg x 7 - Tempo = 6:1:1:2

EFS - hanging pull-up for 45 seconds


***EFS stands for Extreme Fasicle Stretching. I incorporate this into all my sessions during this plan, it's actually been pretty effective

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

Self-saucing Double Choc Protein Pudding!


Overview

Well, I was determined to smash deadlifts today since I put them back from Saturday, so that's what I did. PR's on everything again, still progressing which I'm happy with. I struggled a bit with the skull crushers taking about 5 rest pause sets to complete them, but I was determined to get that 14th rep to beat last weeks numbers lol

Deed for the day: Well I'd usually train in the mornings and then work until late, but today I put off my training until 10pm when I got home so I could take my little cousin bowling this morning for the first time. It was actually pretty fun, she had a great time so I was glad I could be a part of it.

In terms of my mood and how everythings been going, I've switched gears and am now totally focused on the other aspects of my life. Moving on nicely

[Webber91]

Rest Day!

I took today off so I will be doing today's workout tomorrow instead. I've had about 2 hours sleep so I could finish off an assignment so I didn't think it were wise to train. As I've said before, for the level of intensity I use for these workouts to be successful; I really need to be able to give it my all every time. I'd rather have a day off today so I can put in 110% tomorrow than train at 70% today to have tomorrow off.

Edit: My lats are f*cked. S...L...O...W... eccentric pull-ups ftw!

Deed for the day: Took the afternoon off work so I could visit my grandma who I havn't seen in about 4 months. She couldn't make it to my birthday dinner and has been dying to see me, so I went to surprise her today. Helped me appreciate the importance of family in my life

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

[foodpr0n]

That's a great deed mate.

Grandma's FTW. Good call on skipping theworkout today too.

SOLID macros. Btw, M.E.N has been missing you

[fittofattofit]

Training

Squats
132.5kg x 4 - Tempo = 6:1:1
100kg x 20

Huge squatting numbers!
132.5kg s..l..o..w..l..y
then 20 reps of 100kg!!

No wonder you've got calves like this!

[ronin_ts]

jealous of the squats!!! 110 for 4 reps is my best.

[Webber91]

That's a great deed mate.

Grandma's FTW. Good call on skipping theworkout today too.

SOLID macros. Btw, M.E.N has been missing you

Haha I'll get around to posting some stuff shortly. I seriously have had barely any time to cook anything creative so its all been pretty much the same, don't wanna bore people with thousands of the same meals lol

I'm keen to see how my jump in cals has effected me. Bring on Saturday's weigh-in!

Huge squatting numbers!
132.5kg s..l..o..w..l..y
then 20 reps of 100kg!!



No wonder you've got calves like this!

Thanks mate! Before I started training this way I pushed 170 x 3, but I much prefer the lighter weight/higher rep sets. My legs have always been solid but I never had any separation until I started doing slow eccentrics.

jealous of the squats!!! 110 for 4 reps is my best.

Dw bro, I'm jealous of your leg press! I've never actually tried my max at that since I don't have access to one. Last time I used one would have been in high school pushing like 80kg lol

[SgSpartan]

Fellow manlet.

Good luck brah.

[IndianForeigner]

Good to hear that the positive mentality is back. We all go through mental cycles of ups and downs. Also, I agree that those numbers are really impressive. Expect them to rise even more with this bulk.

[The Big Sleep]

Glad to hear you're mood is improving Kyle! Nice squats BTW

Keep it up sir!

[loupenguin]

Subbed.!

[Webber91]

Training

Dumbbell Lunges
30kg x 14 (left), 12 (right) - Rest pause (15 seconds) - Tempo = 6:1:1:2

Leg Extensions
22.5kg x 21 - Rest pause (5 seconds) - Tempo = 2:1:1:4

EFS - 60 second sissy squat

Single-Leg Curls
16.25kg x 12 (left), 13 (right) - Rest pause (15 seconds) - Tempo = 6:1:1:2

EFS - 60 second stiff-leg deadlift (bar only)

Preacher Curls (Close Grip)
27.5kg x 12 - Rest pause (15 seconds) - Tempo = 8:1:1:2

EFS - 40 seconds

Weighted Leg Raise
7.5kg x 11 - Rest pause (15 seconds) - Tempo = 8:1:1:2

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

Overview

Solid day today, glad I took that day of rest yesterday. As you can see by all the green, I imporved on all my numbers so couldn't be happier.

Deed for the day: Okay so this is the reason I didnt post yesterday...A bunch of my friends wanted to go out clubbing but I couldn't because I'm still catching up on all my university work that I got so far behind on. I still wanted to see everyone though, so I offered to drive them all out (about 11pm) and then go back and pick them up when they were ready. I'm usually always the driver anyway since I don't drink, but I barely ever play taxi. Anyway long story short, I made two trips to and from the city (about an hour round) to pick everyone up and drop them all home, one at around 3am and another at 5am. I feel much better knowing that theyre all safe that way and have a way home without having to fork out loads of money for a cab (everyone in Aus knows how ridiculous our taxi prices are).

[Webber91]

Cardio Day

HIIT Hill Sprints - 12 intervals in total. Rest(s) : Work(s) ratios are as follows;

50:10
48:12
46:14
44:16
42:18
40:20
40:20
42:18
44:16
46:14
48:12
50:10

RIP.

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

Overview

This is one of my favourite ways to do my HIIT. I only do it every so often when I have a heap of energy, but when I do, I make it worthwhile. I havn't vomitted since I had food poisoning, but today I came damn close!

Deed for the day: Organised a surprise birthday dinner for one of my best mates. I'm actually running about 10 minutes late to it so I better jolt. What an emotional week

[earlywynn]

Cardio Day

HIIT Hill Sprints - 12 intervals in total. Work(s) : Rest(s) ratios are as follows;

50:10
48:12
46:14
44:16
42:18
40:20
40:20
42:18
44:16
46:14
48:12
50:10

RIP.

Explain the rest parts. That is, you run up a hill say in 50 seconds. Then you rest ten seconds and do it again. Is this one bigass hill that you keep going up? Or do you jog down the hill and consider that part of the rest.

Wouldn't mind seeing video on this.

Jasper

[The Big Sleep]

Nice HIIT/hill sprints Kyle! Those kick as$...and do make a man out of you lol. Also Im glad to see your deeds are continuing strong, I can relate to the sober-cab story

[Webber91]

Explain the rest parts. That is, you run up a hill say in 50 seconds. Then you rest ten seconds and do it again. Is this one bigass hill that you keep going up? Or do you jog down the hill and consider that part of the rest.

Wouldn't mind seeing video on this.

Jasper

I actually live just near a big ass mountain. Pretty much, I sprint as hard as I can for 10 seconds, then walk up for 50 seconds, then sprint all out for 12 seconds, then walk for 48 etc. The sprints are seriously done at 100%, hence why they are so short. IMO anyone who does intervals greater than 20:40 work:rest isn't doing HIIT properly.

I just noticed I wrote those intervals wrong, it should be Rest : Work lol I'll fix it.

[Webber91]

Weight

Previous: 142lbs
Current: 143lbs

Change: +1lb

Rest Day

I wasn't planning on taking the day off, but had a few problems. Ended up working 8 hours instead of my usual 3 on Saturday's, have to start/FINISH a 30 page 50% assignment due Monday, came home to find out our dog died and grandma's in hospital...fairly hectic, so I really had to put these things before my training.

All good though, I'll do today's workout tomorrow and just push everything back a day. That's the beauty about having 3 rest days a week...so much room for accommodation.

Gained 1lb since last week, definitely happy with that. Right now I'm ~10lbs above what my stage weight was (competition was ~6 weeks ago)...I'm not sure if that's a good or a bad thing lol ah well.

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

[The Big Sleep]

Sorry to hear about the dog and your grandma Kyle . I hope all is well, stay positive bro, you made some good progress this week and did some amazing deeds as well

[Webber91]

Sorry to hear about the dog and your grandma Kyle . I hope all is well, stay positive bro, you made some good progress this week and did some amazing deeds as well

Thanks bro. I'm pretty good at dealing with this sort of stuff, and the past couple of weeks has really helped me learn alot about myself. This journal is fast becoming a psychological diary lol Grandma will be fine I'm sure, you know how it is though...old people get a little sick so you gotta get the best help as quick as you can since their immune systems are shot.

[ronin_ts]

Weight

Previous: 142lbs
Current: 143lbs

Change: +1lb

Rest Day

I wasn't planning on taking the day off, but had a few problems. Ended up working 8 hours instead of my usual 3 on Saturday's, have to start/FINISH a 30 page 50% assignment due Monday, came home to find out our dog died and grandma's in hospital...fairly hectic, so I really had to put these things before my training.

All good though, I'll do today's workout tomorrow and just push everything back a day. That's the beauty about having 3 rest days a week...so much room for accommodation.

Gained 1lb since last week, definitely happy with that. Right now I'm ~10lbs above what my stage weight was (competition was ~6 weeks ago)...I'm not sure if that's a good or a bad thing lol ah well.

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

sucks to hear about your dog and grandma dude.

10lbs above contest weight isnt really a bad thing..if you look at yourself and see noticable improvements then you know youve made some gains and its always good to feel that tightness in shirts again

[MJFan1]

Horrible news about your dog and grandma man, I wish you and your family the best of luck.

[foodpr0n]

ahhh man, it sucks when the poochs' go, condolences there.

only wish the best for your grandma too mate, hopefully she is alright!

30 pages... 50%
WTF?!?!

got your head screwed on here dude. good stuff.

[Webber91]

Training

Dumbbell Press
27.5kg x 14 - Rest pause (15 seconds) - Tempo = 6:1:1:1

EFS - 20kg static dumbbell fly for 60 seconds

Military Press
35kg x 10 - Rest pause (15 seconds) - Tempo = 6:1:1:2

EFS - 60 seconds

Tricep Pushdowns
25kg x 13 - Rest pause (15 seconds) - Tempo = 6:1:1:2[/color]

EFS - 5kg single arm tricep extensions for 60 seconds

Pullups
Bodyweight x 9 - Rest pause (15 seconds) - Tempo = 8:1:1:2

Deadlifts
133.5kg x 5 - Tempo = 6:1:1:2
102kg x 8 - Tempo = 6:1:1:2

EFS - 5kg hanging pullup for 60 seconds

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

Overview

Good day today, don't know how it happened but I smashed my previous sessions numbers for military press which I'm ecstatic about as shoulders are one thing I'd like to bring up. Deadlifts are still going up as well, good signs

Since my pushdowns havn't increased I'm changing my triceps exercise for this session next time. This is something I do every so often - when I stop progressing on an exercise I ditch it for a little while and choose another one for that muscle group (I cling very tightly to some DC rules ).

[Webber91]

Training

Legs/Biceps

*No numbers, will explain in overview.*

Nutrition

Calories: 2655kcal
Protein: 190g
Carbs: 270g
Fat: 91g

Overview

I went and trained at a local gym today with my mate so I didn't really record any of my weights. Still trained the same way though, super intense with the rest pauses, and it was a good chance for me to use the leg press/hack squat since I don't have these at home. I got my mate to train the same way as I do and it totally killed him, all the classic "3 sets of 10 reps" guys thought we were idiots but wouldn't dare say anything because of our physiques lol

Let me say this...4 heavy rest pause sets on the leg press followed by 25 rep hack squats aren't pretty, but oh so fun. I also smashed my calves on the smith machine for a change, I usually never work them but I thought I might as well since I could. Needless to say they blew up, and everyone in the gym was in awe haha.

[Webber91]

As part of my contract I have to test and review a supplement/stack each month. Currently in Canberra we are about to have a big push for VPX supplements, so this month I have to do a review on NO-Shotgun and NO-Synthesize.

I'm really keen to give these a go in the coming days, and as such will be including them in my log when I use them. Has anyone else tried either of the products out? Any feedback would be appreciated