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    I am competing on August 9th at the Kentucky...

    I am competing on August 9th at the Kentucky Muscle for anyone who's curious! The diet has been good-I had my final cheat meal last week. I have about 9 weeks left of prep and it's time to cut so I'm...
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    Okay I made a major breakthrough today!! I leg...

    Okay I made a major breakthrough today!! I leg pressed 340lbs for 5reps! I felt so good! Here's what I did-
    BB Squats- 4 sets
    Romanian Deadlifts- 4 sets
    Goodmornings- 4 sets
    Leg Press- 5 sets ...
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    Yea Jim I learned that in one of my...

    Yea Jim I learned that in one of my certification classes recently and I have been trying so hard to do that! It makes the plank so much harder- it helps when I have a trainer watching and then they...
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    http://img.tapatalk.com/d/14/05/29/avu8yra6.jpg...

    http://img.tapatalk.com/d/14/05/29/avu8yra6.jpg Planks Today!


    Instagram: @kieferkm
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    Thanks for all of the advice guys! I really don't...

    Thanks for all of the advice guys! I really don't like crossfit at all- I just wanted to try some new things. PS I'm away from the gym this week- below is the workout I did today and it's killing me...
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    I know a little bit of them - I've mainly done...

    I know a little bit of them - I've mainly done them with low weight and used them in circuits or when the guys at the gym train me- if there's no benefit to bikini competing then I guess I shouldn't...
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    It's a DPT- Doctorate of Physical Therapy! ...

    It's a DPT- Doctorate of Physical Therapy!


    Instagram: @kieferkm
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    Hello everyone! I apologize for my absence! I am...

    Hello everyone! I apologize for my absence! I am beginning a doctorate program next week to get a degree in Physical Therapy and there has been hella prep work! Anyways- I finally have a minute to...
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    Hahaha it's only a doctorate program - totally...

    Hahaha it's only a doctorate program - totally irrelevant! [emoji12]


    Instagram: @kieferkm
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    I know I know! I'm starting grad school soon and...

    I know I know! I'm starting grad school soon and have been insanely busy! I'll update soon!


    Instagram: @kieferkm
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    I will post some workouts today- sorry all it's...

    I will post some workouts today- sorry all it's been busy in the life of sharky! 😄


    Instagram: @kieferkm
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    It's doing pretty good! I'm not exactly losing...

    It's doing pretty good! I'm not exactly losing weight which I'm getting discouraged about but I am definitely building muscle!


    Instagram: @kieferkm
  13. What is the official start date Instagram:...

    What is the official start date


    Instagram: @kieferkm
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    Upper body today! Didn't have a huge compound...

    Upper body today! Didn't have a huge compound movement but I needed to work some accessory stuff-
    Hammer curl
    Military press
    EZ bar curl
    DB press
    Incline push ups
    Box jumps
    DB kick back ...
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    Awesome that sounds good! I'm interested in this...

    Awesome that sounds good! I'm interested in this for sure!


    Instagram: @kieferkm
  16. Down for the Deadlift one! Instagram:...

    Down for the Deadlift one!


    Instagram: @kieferkm
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    What is everyone's opinion on re-feed days to...

    What is everyone's opinion on re-feed days to keep leptin levels normal?! Curious to know if it's worth trying?


    Instagram: @kieferkm
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    http://img.tapatalk.com/d/14/04/29/gu5e9u2e.jpg ...

    http://img.tapatalk.com/d/14/04/29/gu5e9u2e.jpg

    Workout yesterday:
    4 sets of everything!
    Bench press
    Seated row
    Kettle bell press
    Lat pull down
    TRX push ups
    TRX rows
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    Thank you! That's a great idea! Hope you find...

    Thank you! That's a great idea! Hope you find some good info!


    Instagram: @kieferkm
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    Sunday legs and plyos! 4 sets of everything:...

    Sunday legs and plyos!
    4 sets of everything:
    -box step ups with 25lb plate over head
    - hack squats 95lb
    - sumo squats 30lb
    - tire flips
    - laying leg curls 70lb
    - walking lunges with 40lb bar...
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    http://youtu.be/556yEM15Bq4 one of Kyle's bench...

    http://youtu.be/556yEM15Bq4 one of Kyle's bench presses and his Deadlift!


    Instagram: @kieferkm
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    http://youtu.be/556yEM15Bq4 here is what I did...

    http://youtu.be/556yEM15Bq4 here is what I did today- lifting competition and of course getting my meals in 😄👏


    Instagram: @kieferkm
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    Ps bigjim- my abs are so sore from those front...

    Ps bigjim- my abs are so sore from those front squats! So freaking awesome-more so than when I ever work abs alone!


    Instagram: @kieferkm
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    http://youtu.be/EmbWB7vGayo Friday workout! ...

    http://youtu.be/EmbWB7vGayo


    Friday workout!
    I did five rounds of a circuit-
    Heavy front squats: obviously as weight increased my reps decreased; my heaviest was 105lbs
    TRX pike ups: 15reps...
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    I like the thought of that. I have sort of been...

    I like the thought of that. I have sort of been doing that lately but will definitely incorporate it more. I feel like I've improved this past month already but lifter heavier and working more...
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