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

[Webber91]

Well, after 22 months of planning to do my first competiton I finally managed to get up there and get it done. Taking the stage this month has inspired me to come back next year bigger and better than before!

I've proven to myself that I can get lean, now it's time to get some size. My focus areas will be my chest and lats, but I also plan on bringing out deeper cuts in my quads for next year.

My eyes are set on INBA ACT Championships in September, and this time, I will rock the teens!

Training Plan

Okay, this is where the fun starts. I'm going back to my own hybrid version of doggcrapp training. It worked incredibly well for me at the start of this year, so now I plan on sticking with another cycle of it for around 8-10 weeks before switching things up. Here's how it goes:

Day 1
Chest
Shoulders
Triceps
Back (thickness)
Back (width)

Day 2
Quads
Hamstrings
Calves
Biceps
Abs

Day 3
REST.

Day 4
Chest
Shoulders
Triceps
Back (width)
Back (thickness)

Day 5
Biceps
Abs
Calves
Hamstrings
Quads

Day 6
REST.

Day 7
Free choice cardio.

This might not make alot of sense, but you will understand once I start doing the logs next week. Pretty much, I do 1 all out rest-pause set for each body part, with a 6-8 second eccentric and explosive concentric. Each set is then followed by a 20-25 second static hold, and finished off with an extreme stretching exercise with resistance (this again will be explained later and make more sense).

Nutrition

At the moment I am still coming off my pre contest diet, so it may take a few weeks to get everything set in. I plan on gradually adding carbs back by about 50g a week, increasing fat by 5g a week and slowly dropping protein. I'll provide a proper layout later when I write it up.

Supplements

ISO Sensations Whey Isolate
GNC Fish Oil
Purple Wraath
Orange Triad
Ultimate Nutrition Micronized Creatine

[Webber91]

Pics from this years competition - I'm going to leave these here to compare to next year.

[MJFan1]

Subbed bro!

[Devils]

5am posting, what is it about contest dieting that turns people into early birds. I've gotten the same way, sleep early and wake up fresh around 5-6am.

First off, congratulations on the competition, what was your final placing? Did the comp go how you planned or did it differ from your expectations?

Staying tuned for the progress and transitioning back into gaining mass/recovering from contest dieting.

Good luck~

[ronin_ts]

subbed my fellow manlet mass moster LOL

[Ryanmckd]

Subbed, let's see what your capable of!

[Webber91]

5am posting, what is it about contest dieting that turns people into early birds. I've gotten the same way, sleep early and wake up fresh around 5-6am.

First off, congratulations on the competition, what was your final placing? Did the comp go how you planned or did it differ from your expectations?

Staying tuned for the progress and transitioning back into gaining mass/recovering from contest dieting.

Good luck~

Haha mate I remember when I'd get pissed off if I woke up earlier than 10am...now 6am is considered sleeping in!

Thanks heaps! I have no idea what I placed, we only found out the top 3, but everything went better than expected for me. I came in looking better than the week before, and way more confident. Only thing I wasn't expecting was the genetic freak teens that blew away the division lol (ronin_ts knows what I mean )

subbed my fellow manlet mass moster LOL

Just wait til you see me next year bro! The binge will be even sweeter this time

[ronin_ts]

Haha mate I remember when I'd get pissed off if I woke up earlier than 10am...now 6am is considered sleeping in!

Thanks heaps! I have no idea what I placed, we only found out the top 3, but everything went better than expected for me. I came in looking better than the week before, and way more confident. Only thing I wasn't expecting was the genetic freak teens that blew away the division lol (ronin_ts knows what I mean )



Just wait til you see me next year bro! The binge will be even sweeter this time

Binge what binge .......Im thinkn of doing ACT next year...better bring your A-Game....lol do you remember the triceps photo?

[Webber91]

Binge what binge .......Im thinkn of doing ACT next year...better bring your A-Game....lol do you remember the triceps photo?

Do it man! Drag Joey into it as well haha. Yeah yeah I remember your insane triceps dwarfing mine, no need to brag

[ErickStevens]

Awwww, he's so tiny. *Pets head*

Just joshing. Man if you add even 5lbs of lean mass this coming year it will show big time just because of your stature. In a way I'm kind of jealous.

[The Solution]

Be following along Mate, best of luck!

[earlywynn]

Count me in as a Webber fan. I get to follow an athlete when he's only 18? That'll work. Hell, I only hope I live long enough to see you in your prime.

[Webber91]

Well after 48 hours of eating everything in sight, and then 2 days of ridding myself of all the bloat, it's time to get serious. I've put on a little weight (probably all fat, maybe a tiny muscle) but it doesn't bother me. I've come to terms that I can't stay in contest shape year round, with my lifestyle it just isn't practical. I've sacraficed so much to get where I am now, but I think it's time to focus more on all the things I neglected for the past 4 months. For those of you who don't know me very well, I'm all about finding a balance in life. Putting your all into one thing is great, but if it causes other aspects of your life to suffer you need to weigh up the importance.

Anywho, this is what my diet will be like for the next few days, possibly a week. It is the same as my 4 week out diet.

Total Calories: - 1500
Protein (g): - 185
Carbohydrates (g): - 107
Fat (g): - 37

I plan on getting up to ~2400 calories and seeing how I'm going. If I'm not gaining enough I will keep adding more calories until I'm happy. My main goal is to stay as lean as I can to make next years prep alot easier. I'll increase carbs and fat weekly until I get to about 50g of fat, then just add more carbs and drop the protein down to about 140-150g.

I've taken 2 days off from training, so when I start my program later on this afternoon I will update with how that went.

Stay tuned!

[Devils]

Cool,

How did you go carbing up 1 day out and before the show?

Any advice you can give?

[ronin_ts]

Well after 48 hours of eating everything in sight, and then 2 days of ridding myself of all the bloat, it's time to get serious. I've put on a little weight (probably all fat, maybe a tiny muscle) but it doesn't bother me. I've come to terms that I can't stay in contest shape year round, with my lifestyle it just isn't practical. I've sacraficed so much to get where I am now, but I think it's time to focus more on all the things I neglected for the past 4 months. For those of you who don't know me very well, I'm all about finding a balance in life. Putting your all into one thing is great, but if it causes other aspects of your life to suffer you need to weigh up the importance.

Anywho, this is what my diet will be like for the next few days, possibly a week. It is the same as my 4 week out diet.

Total Calories: - 1500
Protein (g): - 185
Carbohydrates (g): - 107
Fat (g): - 37

I plan on getting up to ~2400 calories and seeing how I'm going. If I'm not gaining enough I will keep adding more calories until I'm happy. My main goal is to stay as lean as I can to make next years prep alot easier. I'll increase carbs and fat weekly until I get to about 50g of fat, then just add more carbs and drop the protein down to about 140-150g.

I've taken 2 days off from training, so when I start my program later on this afternoon I will update with how that went.

Stay tuned!

Now your in that offseason frame on mind. what do you believe you need to bring up to be more complete next time?

[Webber91]

Cool,

How did you go carbing up 1 day out and before the show?

Any advice you can give?

I started carbing up on Thursday evening for a Sunday show. Take it slow, don't do massive carb meals. I did 2 on Thursday with 30g, 6 on Friday with 35g, then on Saturday I had 3 with 35g and tapered it down to 25g then 15g, Sunday morning I just had 50g of raisins every 2 hours and then 90 minutes before getting on stage I had a bagel with raisins and peanut butter which totalled 27g fat and 80g carbs.

Obviously everyone takes a different amount, because I'm smaller I don't need as much. Pretty much have the majority of your carbs 2 days out and the morning of 1 day before, then just sort of trickle them in if you still feel flat. It's far better to come in slightly smaller but tight then to spill over.

[Webber91]

Now your in that offseason frame on mind. what do you believe you need to bring up to be more complete next time?

You know as well as I do....CHEST! I want to bring up my delts/traps a bit too, and also come in with much sharper glutes/hams.

[RM281]

in on log....good luck!!!1

[ronin_ts]

You know as well as I do....CHEST! I want to bring up my delts/traps a bit too, and also come in with much sharper glutes/hams.

do intermediate mens with me at act next year? lol

[Webber91]

do intermediate mens with me at act next year? lol

Lol screw that! I'm quite happy with doing teens again thankyou

However if we both win, then I'll do the overall with you lol

[zbert]

def gonna follow this, your gonna do a great job next year man. you have already laid out which areas need work and i know your gonna make it happen

[The Big Sleep]

Subbed, this is gonna be sick, good luck mate!

[Webber91]

Training

Barbell Curls:
20kg x 10 (warm up)
30kg x 8 (warm up)
40kg x 8:5:4:2 - Rest pause (15 seconds) - 8 second eccentric : 1 second hold

Static stretch and hold - 45 seconds

Squats:
70kg x 12 (warm up)
90kg x 10 (warm up)
110kg x 8 (warm up)
130kg x 5 - 6 sec eccentric
80kg x 20 - 6 sec eccentric

Static stretch and hold - 60 seconds

Lying Leg Curls:
15kg x 12 (warm up)
20kg x 10 (warm up)
30kg x 8:6:4:1 - Rest pause (15 seconds) - 8 second eccentric : 2 second hold

Static stretch and hold - 40 seconds

Decline Crunches:
Bodyweight x 12 (warm up)
10kg x 8:5:3:1 - Rest pause (15 seconds) - 6 second eccentric : 2 second hold

Hanging Leg Raises:
Bodyweight x 8:4:4 - Pest pause (10 seconds) - 6 second eccentric : 2 second hold

Overview

Okay, I hope this makes sense to people. I tried to explain it the best I could. As you can see, I do 1 all out rest-pause set for each exercise and then thats it. Pretty much I go until I fail (on the negative!), rest 15-20 seconds, go again until I fail, and again....and again. Depending on the exercise, I may also rest for another 15 then do one rep and hold the contraction at the top of the movement for about 20 seconds, then do a 10 second negative if I don't explode. After this I then do a static stretch for the muscle that I worked, this absolutely kills! I was nearly crying after doing the 20 rep squats then doing a quad stretch.

I've found that lifting heavy just isn't for me anymore...my muscles respond much better when I take everything really slow and feel the contraction. I did notice that my squat has gone down (was 170kg x 4) but I expected it since I havn't squatted in 6 weeks. Also, I never used to do them so slowly so that would definitely contribute to it.

All in all, it was a brutal brutal day...and I loved every bit of it!

[Webber91]

Rest Day!

Thank god. My quads feel like they are about to detatch every step I take, and my abs refuse to let me twist my torso. Lots of uni work to do today as well so I need the break, not sure how much sleep I will get tonight but 1 night of sleeplessness won't hurt. I need to keep reminding myself of my priorities lol

Nutrition

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

I splurged out a little bit last night so I took it lighter today. By this Saturday I plan to be back up to eating around 1800, then Monday next week I'll be at 2100. Everything is all calculated out and ready, so now I'm just waiting

I put on weight super easy (unfortunately, this comes with easy fat gains too) so I'm taking it slow. Last offseason I was eating around 3000-35000 daily and ballooned to 163lbs at about 18-20% body fat...not planning on doing that again haha. I'm lucky in a way though, because of my height a little bit of weight gain looks like a heap

[Webber91]

Training

Incline Dumbbell Press
15kg x 12 (warm up)
20kg x 8 (warm up)
22.5kg x 4 (warm up)
25kg x 8:3:2:3:1 - Rest pause (15 seconds) - 8 second concentric : 1 second squeeze

Static dumbbell fly - 20kg db's: Held at the bottom for 60 seconds

Wide-grip Upright Row
30kg x 10 (warm up)
30kg x 8 (warm up)
35kg x 8:4:2:2 - Rest pause (15 seconds) - 8 second concentric : 2 second squeeze

Static stretch and hold - 60 seconds

Skull Crushers
20kg x 10 (warm up)
20kg x 8 (warm up)
22.5kg x 6:3:2:1 - Rest pause (15 seconds) - 6 second concentric : 1 second squeeze (just short of lockout)

Single-arm seated tricep extensions - held on the negative for 30 seconds

Lat Pulldowns
20kg x 15 (warm up)
25kg x 8 (warm up)
45kg x 6:4:2:1 - Rest pause (15 seconds) - 8 second concentric : 2 second squeeze

Low Pulley Rows (rope attatchment)
25kg x 10 (warm up)
45kg x 4:2:2:1 - Rest pause (15 seconds) - 4 second concentric : 4 second squeeze

Wide-grip static hang (lower phase of a pull-up) - held for 45 seconds

Nutrition
Calories: 1783kcal
Protein: 154g
Carbs: 195g
Fat: 43g

Baked a banana protein cream-pie to have today. Sh*t was legit. Macro's came out at around ~ 15/35/5



Overview
Busy busy day. I have so much uni work stacking up I don't know where to start (probably should go with the 2000 word book review due in tomorrow that I have barely even thought about) and then exams next week.

My boss at work bought me an apple & walnut scroll from the bakery just outside the shop and 2 subway cookies because he knows how much I have been craving them both. It put me a fair bit over the calories that I was planning to hit, but its very rare that he ever does stuff like that so I couldn't say no. And besides....I'm bulking now

Training went really well. I'm loving this new split, however I can barely walk from my first "Day 2" training session. Hopefully I get the same pain tomorrow in my upper body, it makes me feel like I'm doing something right haha.

If anyone has some questions on my somewhat bizarre style, feel free to ask!

[ronin_ts]

I just noticed and Im aware you just came off contest dieting..but whats your usual macro intake?

[Webber91]

I just noticed and Im aware you just came off contest dieting..but whats your usual macro intake?

Normally about 2800-3000. I never actually counted my cals when I was bulking last, just tried to get 30g protein in each meal and then eat everything, but it would have been somewhere around there.

[The Big Sleep]

Last offseason I was eating around 3000-35000 daily and ballooned to 163lbs at about 18-20% body fat...not planning on doing that again haha. I'm lucky in a way though, because of my height a little bit of weight gain looks like a heap

Not gonna lie, that is pretty Hyoooge

Also, that Protein Pie is freaking legit indeed!

[Webber91]

Training

Dumbbell Split Lunges
15kg x 12 (warm up)
20kg x 10 (warm up)
25kg x 8:4:2:1 (left) 6:3:3:2 (right) - RP (15 seconds) - 8 second eccentric

Leg Extensions
20kg x 18 (total) - 4 second eccentric : 3 second squeeze

Lower phase sissy squat stretch - 45 seconds

Lying Leg Curls
15kg x 10 (warm up)
20kg x 8 (warm up)
25kg x 8:4:3:1 - RP (15 seconds) - 8 second eccentric : 2 second squeeze

Static stretch - 30 seconds

Close-Grip Barbell Preacher Curls
15kg x 12 (warm up)
25kg x 6:4:2:1 - RP (15 seconds) - 8 second eccentric : 2 second squeeze

Static stretch - 70 seconds

Lying Leg Raises
Bodyweight x 10 (warm up)
Bodyweight x 8 (warm up)
5kg x 6:4:4:2 RP (15 seconds) - 6 second eccentric

Nutrition
Calories: 1474kcal
Protein: 174.5g
Carbs: 102g
Fat: 40g

A few more things I cooked up today...

Banana & Raisin Oatmeal Protein Bar - Macros = 32/30/12



Creme Caramel - Macros = 12/27/2



Overview
Wow...single leg lunges done super slowly f*ck you up. I threw in the leg extensions for that extra burn, I've found that the way I do them really brings out separation in my quads because I can feel everything so well. You might see "20kg leg extensions" and think "lul wut?" but try it. Full ROM, slow eccentric (not super slow), powerful concentric and then pause/squeeze at the top for 3-4 seconds. Still sound easy? Good...do them with your hands on your hips, NOT on the handles of the machine. I can smash out reps with 90kg+ if I just go through the motion, use the grips and don't think about the contraction...but that's not what will stimulate the muscle.

The only bad news though...I'm out of my banana cream pie, so I just have to make some more That and I'm way behind on my uni work...but meh

[Webber91]

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