Coming back with a bang... NABBA SOUTHERN HEMISPHERE'S LETZ GO!

[deltpecx]

Back is coming in nicely.
Looking rather....Huge!

[Webber91]

14 weeks out and back is dialed in Kyle. Looking your best ever buddy.

glutes are already boxed out, hams showing separation, lat tie ins are showing... urdoinitrightman......

Thanks guys. I'm definitely feeling and looking at lot better at this stage than I have done in past preps.

[Webber91]

Bumping to new page

Sorry I haven't kept this updated, been real busy lately with that new business venture.

Here's some pics to make up for it, 14 weeks out here 164lbs







Feeling pretty drained at the moment, currently on 280P 100C 25F but getting there

[Webber91]

One more

[The Solution]

How your workouts and cardio looking Kyle?

[Webber91]

How your workouts and cardio looking Kyle?

To be honest mate this past week has been rough. I haven't logged because I've just been going through the motions. I look forward to my 2hrs a day of gym time just because its my only me time, but its still very draining. This year things are MUCH more difficult. Last time I didn't have anything to worry about... all I did was work, sleep, train, eat, repeat. These days trying to run 2 businesses, prepare for a child and start my own family have now all come in to the mix and I'd be lying if I said it wasn't hard. My focus is and always will be to maintain balance among everything; not letting a single thing fall down or another take over.

I've hit the 'zombie button' fairly early this time around, but I'm still making ends meet. My last prep honestly wasn't that difficult, and this one is already feeling tougher with another 3 months to go. I can't complain though as I know that I'm putting myself in to a challenge that is far greater than anything I've done before.

[deltpecx]

To be honest mate this past week has been rough. I haven't logged because I've just been going through the motions. I look forward to my 2hrs a day of gym time just because its my only me time, but its still very draining. This year things are MUCH more difficult. Last time I didn't have anything to worry about... all I did was work, sleep, train, eat, repeat. These days trying to run 2 businesses, prepare for a child and start my own family have now all come in to the mix and I'd be lying if I said it wasn't hard. My focus is and always will be to maintain balance among everything; not letting a single thing fall down or another take over.
....

This is impressive for a young man of 22 yrs. old!
As I told my son years ago after his GF broke up with him and he didn't have a job;
"Everything will workout, just give it time."
It has for him. He has a great job, wife, new son, yeah I'm a granddad, and a house.

Difficulties in life test your character and make you a better person.

[wrkoutfrq]

Poppin in here and saw your response to Bob...

Something that struck a chord in me this morning (as I'm guilty of it, as are you apparently lol):

"Always Think, 'Never Go On Cruise Control.'"

From Ava Cowen's Journey Back to Strength Blog

Keep pushin bro, balance in life requires your foot on the gas pedal all the time

[Webber91]

So today I destroyed my legs... ouch.

Barbell Squats (unbelted)
170kg x 3 x 5

Hack Squats
120kg x 3 x 5

Walking Lunges
20kg x 2 x 40

Leg Extension
25kg x 2 x 25

Seated Hamstring Curl
60kg x 3 x 15

Seated Leg Press
220kg x 3 x 8

Calf Raise
110kg x 2 x 10

Cardio
MISS - 450cal

Overview

So thanks to a little extra motivation from you guys I went and destroyed this session. I lost my belt so I was a little scared to squat without it (something I haven't done in 4yrs) but a rush came over me that just made me think "fk it, if you don't do this then walk out now and stop wasting your time". 180kg for 3 sets of 5, best PR for unassisted squats. I was stoked, but spent the rest of the night shaking haha.

Been feeling a little run down still but getting better. It's not really my training, cardio or diet that's getting to me; more the culmination of everything else that I do. There's always someone out there who's doing more though, and I just keep reminding myself that the more I do and the more things I can commit myself to, the greater the reward will be at the end.

[deltpecx]

Walking Lunges
20kg x 2 x 40

Is this DBs in each hand or BB?

Been feeling a little run down still but getting better.

Haha! just you wait until the baby arrives...sleep what's that.

[The Solution]

Keep that head up and keep that balance brother. I know you got more on your plate this year with the fam, keep grinding.

[wrkoutfrq]

Awesome workout dude, glad to see ya kill it! Remember, in the grand scheme prep is only a short time. The groundwork you lay in other areas will last a LOT longer than a diet

[Webber91]

12 weeks out this morning. Luckily I had the weekend off, just cardio. Got a real full on week next week, macros are now down to 280/80/25 but I've got an extra push now... I like the grind time. When things get tough I get an extra kick. Y'all gonna see some huge changes this next week, I guarantee it

[Webber91]

Is this DBs in each hand or BB?



Haha! just you wait until the baby arrives...sleep what's that.

Yeah each hand

Keep that head up and keep that balance brother. I know you got more on your plate this year with the fam, keep grinding.

Awesome workout dude, glad to see ya kill it! Remember, in the grand scheme prep is only a short time. The groundwork you lay in other areas will last a LOT longer than a diet

Thanks again guys. I forgot how great of a support network this site and having a log brings, definitely keeping it all up to date now that things are getting more intense.

[jaredmus]

damn man looking good! keep it up

[Webber91]

Cheers brother

damn man looking good! keep it up

[Webber91]

GRINDER of a back workout today!

Smith Deadlifts
130 x 3 x 6

BB Rows
100kg x 3 x 5

Dumbbell Rows
50kg x 2 x 5

Seated Rows
70kg x 3 x 4

Rear Delt Flyes
40kg x 4 x 6

Hammer Curls
18kg x 3 x 5

Preacher Curls
40kg x 3 x 6

Cardio
MISS - 1500kcal

Starting to get real tired real quick. Still have strength but it's dropping fairly quickly haha. My gym is all very much behind me though. Everyone saw me doing cardio and afterwards I had about 4 different people come up to me and tell me how much I've changed lately and that I'm looking good. When I told them I'm still fat and it's not good enough in my eyes the looks on their faces were priceless haha

[The Solution]

Keep that head up mate... still a long way to go.
You using a lot of caffeine daily?

[Webber91]

Keep that head up mate... still a long way to go.
You using a lot of caffeine daily?

Nah mate not yet, trying to lay off the stims for as long as possible until I absolutely need them

[Devils]

Do you feel doing that much cardio is necessary because you feel behind? or you're pushing it for a week then holding back?

[The Solution]

Do you feel doing that much cardio is necessary because you feel behind? or you're pushing it for a week then holding back?

He did about 2-3x as much last prep. This is nothing for him.

[Webber91]

Do you feel doing that much cardio is necessary because you feel behind? or you're pushing it for a week then holding back?

I'm a little behind but that big session was just because I had a couple of busy days and had to make up for it. At the moment I'm getting in 9 x 550cal sessions, so sometimes I'll bunch a few together.

He did about 2-3x as much last prep. This is nothing for him.

^ Yep exactly This much is a dream compared to last time haha.

[demonwareltd]

I usually end up having to do a couple days a week of double cardio sessions by the end of my prep as well. It's a combination of my body being stubborn to drop the last few pounds and my enjoyment of eating and not tracking my food during the offseason. It's a price to pay, but tracking food year round is too OCD for me and I don't enjoy it, so I don't do it.

[deltpecx]

I usually end up having to do a couple days a week of double cardio sessions by the end of my prep as well. It's a combination of my body being stubborn to drop the last few pounds and my enjoyment of eating and not tracking my food during the offseason. It's a price to pay, but tracking food year round is too OCD for me and I don't enjoy it, so I don't do it.

I'm hoping to avoid the two trips to the gym per day for the last 8 weeks of prep this time.
So I'm cardioing now!.





Good work in here, Kyle The Cardio King!

[demonwareltd]

I'm hoping to avoid the two trips to the gym per day for the last 8 weeks of prep this time.
So I'm cardioing now!.





Good work in here, Kyle The Cardio King!

It is miserable indeed, especially when calories are low. I try to make several cardio sessions per week some sort of outside activity with my son in order to not hate cardio so much.

[Webber91]

I usually end up having to do a couple days a week of double cardio sessions by the end of my prep as well. It's a combination of my body being stubborn to drop the last few pounds and my enjoyment of eating and not tracking my food during the offseason. It's a price to pay, but tracking food year round is too OCD for me and I don't enjoy it, so I don't do it.

Yeah I track semi consistently in the off season but not over the top. I see no need to in all honesty, a few slip ups here and there, a couple of snacks or a few grams extra isn't going to make much of a difference.

I'm hoping to avoid the two trips to the gym per day for the last 8 weeks of prep this time.
So I'm cardioing now!.





Good work in here, Kyle The Cardio King!

Thanks brother! Haha it's much easier to do it all in one hit but sometimes I just get bored haha.

[wrkoutfrq]

I don't think you're behind dude, you're quite lean for 12 weeks out!

[Devils]

He did about 2-3x as much last prep. This is nothing for him.

I'm a little behind but that big session was just because I had a couple of busy days and had to make up for it. At the moment I'm getting in 9 x 550cal sessions, so sometimes I'll bunch a few together.

^ Yep exactly This much is a dream compared to last time haha.

I'd like to see you not have to do any of that, have you tried purely high intensity intervals? I mean 15 minutes or less

If not try, Bike Sprints, 95%-MAX intensity, 6x30 seconds, 2.5 mins rest. 3 times a week
and Rower Sprints 250m, 90%-MAX intensity (sub 40 seconds) 4-6 reps , 3-4 mins rest, 2 times a week.

and weight training 4-6 days. This alone should save you about 3 hours a week

If you don't shed fat on that then bottle up your DNA and study it because you're not human.

[Webber91]

I actually can't breathe on HIIT and I enjoy longer sessions. It's my time to tune out of the world and focus on myself.

[The Solution]

I'd like to see you not have to do any of that, have you tried purely high intensity intervals? I mean 15 minutes or less

If not try, Bike Sprints, 95%-MAX intensity, 6x30 seconds, 2.5 mins rest. 3 times a week
and Rower Sprints 250m, 90%-MAX intensity (sub 40 seconds) 4-6 reps , 3-4 mins rest, 2 times a week.

and weight training 4-6 days. This alone should save you about 3 hours a week

If you don't shed fat on that then bottle up your DNA and study it because you're not human.

Thats why he has a contest prep coach and why he follows his orders. Not really his decision, thats why he has an eye over him to aid him during prep. But i agree any method can work, its just finding what is "Optimal" for that individual and what works best.