Sharky's NPC Bikini Prep

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  1. #1
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    Sharky's NPC Bikini Prep




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    Kristen thanks for joining me here (Kyle!!)

    Definitely interested to see how your strength training in your legs and glutes develop from your last show to your next show! You are definitely going to kick some ass!

    You have come a long way in your preparation, training, and dedication. I hope that my peers at IML can contribute to your thread in positive and keep pushing you towards your goal! Kick some ass !!!
    Last edited by ckcrown84; 04-09-2014 at 03:52 PM.

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    i think you'll do well
    having abs because you are skinny is like a women having tits because she's fat

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    Quote Originally Posted by futureMrO View Post
    i think you'll do well
    She is a beast bud, been kicking ass and just starting her bikini journey!

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    Quote Originally Posted by ckcrown84 View Post
    She is a beast bud, been kicking ass and just starting her bikini journey!
    ya true that, she definitely has the right shape and look to do well !
    having abs because you are skinny is like a women having tits because she's fat

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    Looking great Kristen!

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    Thanks everyone! That was my third competition where I placed 8th. I'm just now getting serious with my diet and realizing the importance of lifting heavy! It's a slow journey but so far the transformation has been incredible. I'm an Personal Training Manager at Anytime Fitness but will be going for my Doctorate of Physical Therapy in June. I am hoping to keep up my lifting and bikini prep during that too!


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    thats going to be hard to stay dedicated to dieting while working on you doctoral thesis, im finishing up my bachelors degree and find it a struggle to stay dedicated to the lifestyle lol, like i said though you have the genetics to do well in this sport, just stay focused ! best of luck !
    having abs because you are skinny is like a women having tits because she's fat

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    Thank you for the support! I will definitely need to rely on focus, motivation and determination to succeed in both.


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    One of my main goals: develop some KILLER LEGS!

    Legs have definitely been my weak point even though they are my favorite to work. My ultimate goal is to have some baby hulk size quads and killer hamstrings.

    I've added two leg days a week to really hit them hard.

    What I usually do-
    Squats
    Sumo squats
    Suitcase Deadlifts
    Single leg Deadlifts
    Bulgarian split squats
    Goodmornings
    Sumo Goodmornings
    Leg curl
    Leg extension

    Just to name a few....

    I also incorporate some cardio legs like jump lunges, bench jumps and box jumps.

    No greater feeling in the world than feeling those legs and glutes burn!



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    Quote Originally Posted by kristen.kiefer View Post
    One of my main goals: develop some KILLER LEGS!

    Legs have definitely been my weak point even though they are my favorite to work. My ultimate goal is to have some baby hulk size quads and killer hamstrings.

    I've added two leg days a week to really hit them hard.

    What I usually do-
    Squats
    Sumo squats
    Suitcase Deadlifts
    Single leg Deadlifts
    Bulgarian split squats
    Goodmornings
    Sumo Goodmornings
    Leg curl
    Leg extension

    Just to name a few....

    I also incorporate some cardio legs like jump lunges, bench jumps and box jumps.

    No greater feeling in the world than feeling those legs and glutes burn!



    @kieferkm
    Lots going on there but at least you are killing it. I'd split the deads out to back day if it was me and do GHRs (glute-ham raises) with those deadlifts and for your squat/leg day you are missing front squats and hack squats. If you want killer legs, you need to front squat... they build quads and glutes like no other. You will get used to the bar choking you and they will do so much more for you than the additional extensions and curls. If you don't have a GHR to use I would do wieghted barbell good mornings. It's a powerlifting exercise BUT it builds up the entire posterior chain and works your core a ton, win win. Good luck!
    AY Fan Club President.

    "Damn, sometimes I think you guys make being stupid seem like a skill set." - Troubador

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    Quote Originally Posted by oufinny View Post
    Lots going on there but at least you are killing it. I'd split the deads out to back day if it was me and do GHRs (glute-ham raises) with those deadlifts and for your squat/leg day you are missing front squats and hack squats. If you want killer legs, you need to front squat... they build quads and glutes like no other. You will get used to the bar choking you and they will do so much more for you than the additional extensions and curls. If you don't have a GHR to use I would do wieghted barbell good mornings. It's a powerlifting exercise BUT it builds up the entire posterior chain and works your core a ton, win win. Good luck!
    GHR would be awesome for her

    If too hard use some PVC pipe through the sticking points

    Definitely need someone to critique your GHR reps... For such a simple simple exercise it's extraordinarily easy to do them wrong and work the wrong muscles... Not to point fingers at myself but when I'm tired I get yelled at because mine start to look more like hyper extensions lol whoops wrong muscles kyleeeee


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  13. #13
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    Quote Originally Posted by oufinny View Post
    Lots going on there but at least you are killing it. I'd split the deads out to back day if it was me and do GHRs (glute-ham raises) with those deadlifts and for your squat/leg day you are missing front squats and hack squats. If you want killer legs, you need to front squat... they build quads and glutes like no other. You will get used to the bar choking you and they will do so much more for you than the additional extensions and curls. If you don't have a GHR to use I would do wieghted barbell good mornings. It's a powerlifting exercise BUT it builds up the entire posterior chain and works your core a ton, win win. Good luck!
    Thanks for the tips! Those exercises I split between two days. I have been incorporating front squats lately and I love how they engage my core! We have a machine at my gym called the GluteForce that is similar to GHRs and it kills the glutes!


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  14. #14
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    Sharky's NPC Bikini Prep

    Good mornings light my hams up something vicious I am sooo bad at them too. They may become my main accessory exercise after legs or deads


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  15. #15
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    Quote Originally Posted by ckcrown84 View Post
    Good mornings light my hams up something vicious I am sooo bad at them too. They may become my main accessory exercise after legs or deads


    Sent from my iPhone using Tapatalk
    I love good mornings because they stretch my hams out too- killing two birds with one stone!


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