Kyle's Road to 2009 NGA Pro Universe!

[hossjob]

FRIENDS AND FAMILY...I'M BACK ;D

I have been away...AGAIN...for a long time and I've missed everyone. My life does not give me much time for posting, but I am going to try to be in it for the long haul. Just in case I miss some times, I do currently have a web site and some other places I can be found. On my website I'm keeping a blog that I'll try to link up here from time to time. My website:
www.fitcorps.net

Also, I don't know if I updated anyone, but last fall I did the NGA Pro Universe...my first pro show. In my debut I was lucky enough to place. Out of 12 opponents I took 6th, the last placing spot. The way they did callouts most had me 3rd and I got great audience feedback saying I should have been higher, but how can I complain!

After that I was flown out to LA to shoot with Ironman Magazine photographer Michael Neveaux. Maybe some of you saw the May issue. There was an 8 page layout and interview with me...it was amazing. Coupled with that was the release of Eric Broser's PRRS Training DVD in which I had a guest appearance! SO honored I can't even describe it. The DVD can be found at: www.prrsdvd.com

Now, on with the journal:

I'll be ocmpeting November 7 in the NGA Pro Universe in Parkland, FL.

Thursday, August 6, 2009 - LEGS
-SS: Lying Leg Curl - 130/9, 120/9
Straight Dead - 215/10, 215/8
-DS:Seated Leg Curl - 150/10 Drop 100/6, 160/6 Drop 110/5
-Leg Press 5/5/5 - 600/5/5/5, 600/5/5/4
-SS: Leg Ext - 90/10, 100/9
DB Lunge - 40ea/9 ea, 40ea/8ea
-DS: Smith Squat - 205/12 Drop 155/6
-Calf Press (1/4/X) - 350/8, 400/6, 400/6

Friday, August 7, 2009 - Arms/Abs
-SS: Front Dbl Bi Curl - 50/10, 60/8
BB Curl - 75/10, 80/5 RP+3
-DS: 1-Arm 90 Degree Preacher Curl - 30/10 Drop 25/4, 30/9 Drop 20/6
-SS: Dec EZ Bar Ext - 130/8, 120/8
Rev Grip Push Down - 120/12, 130/10
-DS: 1-Arm Overhead Triceps Ext - 30/10 Drop 25/6, 30/8 Drop 25/4
-SS: Ly Leg Lift - 20, 18
Twisting Crunch - 16ea, 16 ea
CARDIO: 20 Min, 3.4 MPH, 10% Inc

Good week of prep. Feeling better, but I'm still struggling with some digestive problems towards the end of the day. It's usually after my 5th or 6th meal. I get extremely full and gassy. Not sure what it's from, I'm eating the same foods as off season, just a bit less and without a weekend cheat meal or 2. My left knee seems to slowly be getting better and I'm still dealing with some wrist/elbow/shoulder issues on the right side, but they are a bit better as well.

My blog can be found here:
fitcorps.net/Blog/

[Roger]

Glad to see you back Kyle.

[hossjob]

Thanks Roger!

Since I have no training to speak of I thought I’d share my pre cardio routine on off days. At this time, I am doing 20-minutes of cardio post workout on training days and 35-minutes first thing in the morning on non-training days. Here is what I do:

Wake
1 ALR Hyperdrive
1 scoop Chain’d Out/5 Grams Glutamine
Treadmill
-While on the treadmill I sip a half serving of Chain’d out if I feel my blood sugar getting too low or I get light headed.

Last night Eric made some changes to my program as well dropping carbs on training days and increasing my fats slightly. I’ll share a daily diet on my training days:

Meal 1
10 Egg Whites
50 Grams Oatmeal
12 Grams Wheat Germ

Meal 2
5 oz Chicken
175 Grams Sweet Potato

Meal 3 (Pre Workout)
40 Grams Whey Protein
28 Grams Almonds or 28 Grams Natural Peanut Butter

Meal 4 (Post Workout)
*Immediately post workout I consume 20 grams of waxy maize starch or vitargo with 5 grams glutamine & 5 grams BCAA. 30-minutes later I consume:
20 Grams Whey Protein
6 Egg Whites
200 Grams Sweet Potatoes

Meal 5
5 oz Lean Beef
14 Grams Almonds
Broccoli

Meal 6
5 oz Chicken
14 Grams Almonds or 1/2 TBSP Olive Oil
Green Beans

Meal 7
5 oz Chicken or 10 Egg Whites
14 Grams Almonds or 1/2 TBSP Mixed EFA Oil

fitcorps.net/Blog/

[mrky03]

Awesome Kyle! It must be pretty exciting to be training for another pro show! I'll be following your progress!

[hossjob]

MONDAY - Aug 10, 2009 - CHEST/SIDE-FRONT DELTS/CALVES
-Inc Bench Press (2/0/X) - 245/5, 250/4, 235/4 + 2 FR
-Inc DB Fly - 40/14, 45/11, 50/8
-SS: Low Cable Crossover/Dips - 50 X 10/BW X 23, 60 X 8/BW X 16
-WG BB Upright Row - 155/6, 165/5
-Seated Lateral Raise (2/0/2/1) - 20/15, 30/10, 35/7
-DS: HS Shoulder Press - 200/6 Drop 130/5
-Calf Press - 350/12, 425/9, 500/7**
**SS w/ Seated Calf - 90/14

Great chest workout. Felt strong and had an amazing pump. Even though I’m currently not taking anything pre workout I received the new WTF Pump’d in the mail about 45-miunutes before my workout yesterday. I HAD to try it. I was NOT disappointed! If you have ever tried the old WTF you know it’s an AMAZING product, but it tasted like cat piss. I always mixed it with some flavored BCAA and it was fine. This stuff though tastes AMAZING! I can’t believe how good it tasted. I received the Fruit Punch and loved drinking it. Then, about 20-30 minutes later I just felt like I wanted to go to war. I was amped, but not over stimmed. I did 2 sets on incline bench, for 5 and 4 reps respectively, and I had a RIDICULOUS pump. Couldn’t believe it. I am very impressed with this product top to bottom!

[GerryT]

Kyle, just saw this and it's great to see you here. Welcome back, buddy. And the web site looks really good. I will ask my web master to link it from ours.

Best of luck with the Universe prep. Rooting for you.

[fit]

Welcome back Kyle!

I've always appreciated your upbeat and helpful attitude! I'll be watching your journal! Low-cross + dip supers = interesting combo!

[hossjob]

Thanks Gerry, VERY appreciated!

Fit, I try to keep a positive attitude. I have so much to be grateful for!

Okay, I logged my workout on my blg and wrote an article about it. I wung the article, but there is a LOT of honesty and feeling put into it so check it out:

fitcorps.net/Blog/

[hossjob]

I’m do for an update.

Last week I finished my workouts off on the right note. I’m really in a groove right now and feeling VERY strong. In fact, I’ve been really focusing on getting stronger through the first part of prep and I’m hoping to continue getting stronger until at least the half way point. Hell, why not get stronger all the way until the end? I know it’s almost impossible to do that, but I’m keeping that attitude to help me push through.

Thursday of last week I hit legs really hard for the first time in over a month only because my knee finally let me HAMMER THEM! It was a blessing and a curse. I was still sore this morning from that blasting, but I needed it physically and MENTALLY!

I also saw some very positive changes in my physique that really got my mind right and leaving me feel positive.

Yesterday (Mon - 8/24) & today (Tues - 8/25) were good workouts as well:

CHEST/SHOULDERS/CALVES - Shock - Rep Range
-SS: Inc Bench Press - 240/5, 240/6
DB Bench Press - 95/5, 95/4
-SS: Smith Incline - 205/7, 185/8
DB Fly - 35/7, 30/8
-DS: Cable Crossover - 70/12 Drop 50/6
-SS: DB Press - 95/5
WG BB Upright Row - 130/6
-SS: Lateral Raise - 35/9, 40/7
Alt Hammer Grip Front Raise - 20/9, 25/8
-DS: DB Lateral Raise - 35/10 Drop 25/6
-SS: Toe Press - 450/9, 450/8
Seated Leg Press - 50/15, 50/13
-20 Min Cardio

Tues - BACK/TRAPS/REAR DELTS/ABS
-SS: WG BB Row - 240/6, 255/5
Rack Dead - 385/5, 385/4
-SS: MG Parallel Seated Row - 190/9, 200/8
UG Pull Down - 120/8, 130/8
-DS: 1-Arm Low Cable Row - 100/12 Drop 70/7
-SS: Bent Lateral Raise - 40/6, 45/6
Behind Back Smith Shrug - 205/9, 225/9
-DS: DB Shrug - 115/11 Drop 95/7
-SS: Cable Crunch - 150/15, 150/12
Seated Bench Knee-Ins - 20, 18
-20 min Cardio in teh AM. It was lackluster. I was going to do another 20-min but after 10 min I got a phone call that required my immediate response.

fitcorps.net/Blog/

[hossjob]

Thursday, August 27 - Legs
SS: Leg Ext - 150/8, 140/8
Squats - 365/7, 365/7
SS: Leg Press - 500/12, 550/11
Leg Ext - 80/10, 65/11
DS: Smith Lunge - 100/15 Drop 75/7
SS: Lying Leg Curl - 140/6, 140/5.5
Straight Leg Dead - 225/9, 240/8
DS: Seated Leg Curl - 140/12 Drop 110/8, 150/11 Drop 120/6
SS: Standing Calf Raise - 250/9, 250/9
Seated Calf - 50/19, 50/18
One thing that is cool is that I'm still getting stronger. Especially my calves. My calves have always been weak so that's good. Also, I needed to feel my strength increasing badly. I used to lift very heavy and was very strong. After a couple of injuries I really changed my training to concentrate more on feel and my strength suffered. I'm starting to get comfortable with the heavy weight again, but this time I'm FEELING it more!

Friday, August 28 - Arms/Abs/Cardio
SS: BB Curl - 115/6, 115/4, 105/5*
DB Hammer Curl - 40/9, 45/6 Drop 35/3, 35/9*
*I did an extra set because my 2nd set got sloppy on my last rep or 2 for each exercise. I wanted a better "feel"
DS: Concentration Curl - 30/12 Drop 20/7
DS: Low 1-Arm Cable Curl - 40/14 Drop 30/7
SS: CG Bench Press - 240/4, 225/5
Seated 2-Arm Overhead DB Ext - 75/9, 85/8
DS: Dec EZ Bar Ext - 110/12, Drop 80/6
DS: Rope Ext - 80/15 Drop 60/6
SS: Incline Sit-up - BW+20/12, BW/10
Lying Bent Leg/Hip Raise - 17, 12
CARDIO: 3.5 MPH, 10% Inc, 20-minutes

[mrky03]

Rock on Kyle! Keep pumping that heavy iron! #arockon6ha#

[intenceman]

Good stuff Kyle! keep us posted!

[fit]

You sound dialed in. Nice!