Sharky's NPC Bikini Prep

Page 1 of 5 12345 LastLast
Results 1 to 30 of 134

Hybrid View

  1. #1
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    Sharky's NPC Bikini Prep




    Sent from my iPhone using Tapatalk
    Using Tapatalk

  2. #2
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    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 04:52 PM.

  3. #3
    AG is my home
    futureMrO's Avatar


    Join Date
    Apr 2013
    Gender
    Male
    Location
    Neverland Ranch
    Posts
    1,361
    Rep Points
    779706865

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

  4. #4
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    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!

  5. #5
    AG is my home
    futureMrO's Avatar


    Join Date
    Apr 2013
    Gender
    Male
    Location
    Neverland Ranch
    Posts
    1,361
    Rep Points
    779706865

    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

  6. #6
    Super Human
    1HungLo's Avatar


    Join Date
    Aug 2013
    Gender
    Male
    Location
    here
    Posts
    1,751
    Rep Points
    290783062

    Looking great Kristen!

  7. #7
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    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!


    @kieferkm
    Using Tapatalk

  8. #8
    AG is my home
    futureMrO's Avatar


    Join Date
    Apr 2013
    Gender
    Male
    Location
    Neverland Ranch
    Posts
    1,361
    Rep Points
    779706865

    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

  9. #9
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

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


    @kieferkm
    Using Tapatalk

  10. #10
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    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
    Using Tapatalk

  11. #11
    Registered User
    oufinny's Avatar


    Join Date
    Nov 2010
    Gender
    Male
    Location
    Houston
    Posts
    3,194
    Rep Points
    435726274

    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

  12. #12
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    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


    Sent from my iPhone using Tapatalk

  13. #13
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    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!


    Instagram: @kieferkm
    Using Tapatalk

  14. #14
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    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


    Sent from my iPhone using Tapatalk

  15. #15
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    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!


    @kieferkm
    Using Tapatalk

  16. #16
    Senior Member
    BOARD REP
    murf23's Avatar


    Join Date
    Dec 2010
    Gender
    Male
    Location
    nyc
    Posts
    2,234
    Rep Points
    329627954

    Welcome Aboard Kristen ... Im subbed . 1st of all you look incredible . Is that a recent pic up top ?



    Available domestically. Only at domestic-supply.com

  17. #17
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    Quote Originally Posted by murf23 View Post
    Welcome Aboard Kristen ... Im subbed . 1st of all you look incredible . Is that a recent pic up top ?
    Yes that picture is from March 22!


    @kieferkm
    Using Tapatalk

  18. #18
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    Speaking of stretching...

    In order to gain muscle and get stronger, everyone knows you must have proper form. This is something that I have to work on every day. The main problem I have is tightness in my calves and hips causing my squat form to be terrible. I stretch and foam roll daily now to work these kinks out. I have been able to go much lower on my squats and I have better form. Better form = being able to squat more weight = Baby hulk quads! The exercise is useless unless you have proper form.

    I suggest:
    -Watching yourself in a mirror to check your form
    -Having a workout buddy watch your form from different angles
    -Video taping yourself so you can watch your form progress
    -And of course STRETCH!


    @kieferkm
    Using Tapatalk

  19. #19
    Senior Member
    BOARD REP
    murf23's Avatar


    Join Date
    Dec 2010
    Gender
    Male
    Location
    nyc
    Posts
    2,234
    Rep Points
    329627954

    Quote Originally Posted by kristen.kiefer View Post
    Speaking of stretching...

    In order to gain muscle and get stronger, everyone knows you must have proper form.
    This is something that I have to work on every day. The main problem I have is tightness in my calves and hips causing my squat form to be terrible. I stretch and foam roll daily now to work these kinks out. I have been able to go much lower on my squats and I have better form. Better form = being able to squat more weight = Baby hulk quads! The exercise is useless unless you have proper form.

    I suggest:
    -Watching yourself in a mirror to check your form
    -Having a workout buddy watch your form from different angles
    -Video taping yourself so you can watch your form progress
    -And of course STRETCH!


    @kieferkm

    Glad to hear you say that . Perfect form , Slow controlled reps , And super high intensity are the 3 keys to giving anybody the physique that we are all chasing



    Available domestically. Only at domestic-supply.com

  20. #20
    Registered User
    Bigjim5's Avatar


    Join Date
    Oct 2013
    Gender
    Male
    Location
    Florida
    Posts
    276
    Rep Points
    14960019

    Do you have forward lean when back squatting? And when you go past parallel do you experience the dreaded "buttwink". For those that don't know what that is, it is when your sacrum/butt tuck under into a posterior pelvic tilt.
    It will take you hips right out of it and direct force through your spine. Often due to lack of Core and pelvic stability. People with this will often experience lower back, SI pain and piriformis syndrome. Especially after squats and/or deadlifts.

  21. #21
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    Nice informative post
    I had a similar problem that Jim describes where I was leaning too far forward during my squats.


    Sent from my iPhone using Tapatalk

  22. #22
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    Sharky's NPC Bikini Prep

    I do have an excessive forward lean but not too much of a posterior pelvic tilt. It's pretty much very hard for me to squat down to a twelve inch box without my knees coming in or not being able to go through full range of motion. I started putting plates under my heels and doing squats that way to begin to fix my form. Of course I only use the bar when I'm messing with my form and experimenting.


    Instagram: @kieferkm
    Using Tapatalk

  23. #23
    Registered User
    Bigjim5's Avatar


    Join Date
    Oct 2013
    Gender
    Male
    Location
    Florida
    Posts
    276
    Rep Points
    14960019

    I love a lot of experience with this sort of thing. It's not always mobility and often stretching more only makes it worse.

    You should be able to squat deep into a sitting position. Much past a 12" inch box. Whether you choose to load that position is based on the individual and goals. But solid movement patterns everyone should be able to do this imo. It just takes time but the more you load a bad pattern the more you enforce that pattern.
    Imay make some suggestions to help without you taking offense? I only ask because I've learned that many people who look great, like yourself sometimd take offense when being critiqued. So I keep my mouth shut. I'm a trainer and strength coach with a specialty in movement training and NKT (neurokinetic therapy). Maybe you've heard of it since you're a PT student? Of not, you will.

    I suggest you release hamstrings and piriformis with Foam roller or something heavier like PVC, which is my preference. Then hammer a couple of high rep sets of single leg glute bridges to fatigue and really try to get your glutes to take through hip extension. You will likely feel your hamstrings do the work or even cramp? If so, slow down and focus on the glutes.
    Then you need to hit glute medium by doing something like Lateral band walks or even abduction machine. But I prefer to do them standing and it's more resembled a squat position.

    Now you need to hammer out some Core stability. I like RKC planks, read about them. They are basically breathing planks with lots of tension. Stay away from regular planks for time...For time. They suck.

    One more suggestion; stop heavy back squats for a while. Try anterior loaded squats like front squats, zerchers or goblet squats. They force serious Core activation and naturally correct the forward lean by firing up the deep Core muscles. Focus on squatting deep, between your hips, force your chest up and push knees out as you descend into the squat.

    Do everything I suggest before your squat workout or even every session. Should only take 10min.that is a proper warm up, not the treadmill.

    Btw, you look awesome and with the right work and improved movement patterns you will recruit more and more new motor units(muscle fibers) and get super strong, look and feel better and better.

    Let me know if I can be further assistance.

    Good luck.

  24. #24
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    Quote Originally Posted by Bigjim5 View Post
    I love a lot of experience with this sort of thing. It's not always mobility and often stretching more only makes it worse.

    You should be able to squat deep into a sitting position. Much past a 12" inch box. Whether you choose to load that position is based on the individual and goals. But solid movement patterns everyone should be able to do this imo. It just takes time but the more you load a bad pattern the more you enforce that pattern.
    Imay make some suggestions to help without you taking offense? I only ask because I've learned that many people who look great, like yourself sometimd take offense when being critiqued. So I keep my mouth shut. I'm a trainer and strength coach with a specialty in movement training and NKT (neurokinetic therapy). Maybe you've heard of it since you're a PT student? Of not, you will.

    I suggest you release hamstrings and piriformis with Foam roller or something heavier like PVC, which is my preference. Then hammer a couple of high rep sets of single leg glute bridges to fatigue and really try to get your glutes to take through hip extension. You will likely feel your hamstrings do the work or even cramp? If so, slow down and focus on the glutes.
    Then you need to hit glute medium by doing something like Lateral band walks or even abduction machine. But I prefer to do them standing and it's more resembled a squat position.

    Now you need to hammer out some Core stability. I like RKC planks, read about them. They are basically breathing planks with lots of tension. Stay away from regular planks for time...For time. They suck.

    One more suggestion; stop heavy back squats for a while. Try anterior loaded squats like front squats, zerchers or goblet squats. They force serious Core activation and naturally correct the forward lean by firing up the deep Core muscles. Focus on squatting deep, between your hips, force your chest up and push knees out as you descend into the squat.

    Do everything I suggest before your squat workout or even every session. Should only take 10min.that is a proper warm up, not the treadmill.

    Btw, you look awesome and with the right work and improved movement patterns you will recruit more and more new motor units(muscle fibers) and get super strong, look and feel better and better.

    Let me know if I can be further assistance.

    Good luck.
    Thanks for the advice! A lot of the stuff you suggested is actually what the guys at my gym are having me do lately so I'm glad they know what they're doing! We are really trying to fix my form and focus on knees out so any advice is super helpful! I'm excited to do the RKC planks! Thanks again!


    Instagram: @kieferkm
    Using Tapatalk

  25. #25
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    I love the above post.

    So happy this thread is starting off with knowledgeable people instead of creepers.

    Mass props to Jim

    Knees out is the best squats you can do, can be very painful and hard to do at first! I still have to get yelled at "knees out knee out!!!!"

    Lateral band walks are impossible in a good way. The red resistance band and I'm through !




    Sent from my iPhone using Tapatalk

  26. #26
    vv MINE!!
    skinnyguy180's Avatar


    Join Date
    Apr 2011
    Gender
    Male
    Location
    The Flip Side
    Posts
    2,981
    Rep Points
    540049207

    Quote Originally Posted by ckcrown84 View Post
    I love the above post.

    So happy this thread is starting off with knowledgeable people instead of creepers.

    Mass props to Jim

    Knees out is the best squats you can do, can be very painful and hard to do at first! I still have to get yelled at "knees out knee out!!!!"

    Lateral band walks are impossible in a good way. The red resistance band and I'm through !




    Sent from my iPhone using Tapatalk

    Whats wrong with creepers

    good luck!
    I never see what has been done; I only see what remains to be done -buddha

    AY's the bees knees

  27. #27
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    Quote Originally Posted by ckcrown84 View Post
    I love the above post.

    So happy this thread is starting off with knowledgeable people instead of creepers.

    Mass props to Jim

    Knees out is the best squats you can do, can be very painful and hard to do at first! I still have to get yelled at "knees out knee out!!!!"

    Lateral band walks are impossible in a good way. The red resistance band and I'm through !




    Sent from my iPhone using Tapatalk
    I've been working on knees out like CRAZY! I've been doing squats wrong my entire life!


    Instagram: @kieferkm
    Using Tapatalk

  28. #28
    Moderator
    MODERATOR
    ckcrown84's Avatar


    Join Date
    Nov 2011
    Gender
    Male
    Location
    USA, OH
    Posts
    2,583
    Rep Points
    120101693

    Quote Originally Posted by kristen.kiefer View Post
    I've been working on knees out like CRAZY! I've been doing squats wrong my entire life!


    Instagram: @kieferkm
    It's a hard habit to break!!! People stay yelling at me


    Sent from my iPhone using Tapatalk

  29. #29
    Team RamRod
    ELITE MEMBER
    OfficerFarva's Avatar


    Join Date
    Jan 2009
    Gender
    Male
    Location
    Dunkin' Donuts
    Posts
    4,499
    Rep Points
    2147483647

    Sharky's NPC Bikini Prep

    Quote Originally Posted by ckcrown84 View Post
    I love the above post.

    So happy this thread is starting off with knowledgeable people instead of creepers.

    Mass props to Jim

    Knees out is the best squats you can do, can be very painful and hard to do at first! I still have to get yelled at "knees out knee out!!!!"

    Lateral band walks are impossible in a good way. The red resistance band and I'm through !




    Sent from my iPhone using Tapatalk
    IMFs resident creep checking in.


    How you doin' Kristen?

  30. #30
    Registered User
    kristen.kiefer's Avatar


    Join Date
    Apr 2014
    Posts
    56
    Rep Points
    13994448

    The importance of diet-

    So today I have officially been 100% on my diet and back on track since my competition. Literally, after my competition I ate everything in site. Well mainly just peanut butter and Girl Scout cookies! BUT I had intentions of getting right back on diet on Sunday. That never happened. I didn't necessarily eat any junk food, I just didn't get my five meals in and I kept eating peanut butter. The next three weeks I tried to be on diet but caved into things like chocolate covered almonds, pizza and ice cream. I would say my diet was at about 60%. I ate well at work and during the week but once the weekends hit it was game over. I have been feeling so awful in the stomach and just guilty for not getting back on track. On Sunday, I decided that I have got to get it together or else I will lose my shape that I've worked so hard for. Today I can already tell I'm losing back the couple of extra pounds I gained and it is giving me some awesome extra motivation to stay on diet. I have plans to compete in June but I may delay to August or September. Mainly because I don't want to burn myself out and I want to be able to celebrate Easter events with my family. Lame excuses I know but now I am on it 100% and ready to kick booty so who knows where I will end up.

    Here's what I'm doing -
    1. Oatmeal and two eggs
    2. Protein shake with a banana
    3. Chicken and asparagus
    4. Chicken and asparagus
    5. Salmon with spinach and grape tomatoes and 2TBSP of Balsamic Vinegarette

    This has been working very well. I have plenty of energy and I'm not ever hungry. The only thing I am truly missing are chocolates and peanut butter. I just love those things SO much. BUT I want a six pack more than I want chocolate and peanut butter for sure 😄

    Diet is so crucial and I am learning the importance of it every day. This is such a mental battle so I just have to remember- MIND OVER MATTER.


    Instagram: @kieferkm
    Using Tapatalk

Similar Threads

  1. Pre-Cylcle Prep
    By Eford3 in forum Anabolic Zone
    Replies: 6
    Last Post: 09-19-2011, 07:58 PM
  2. Xanthan Gum Prep
    By LB88 in forum Diet & Nutrition
    Replies: 0
    Last Post: 09-12-2008, 11:02 AM
  3. competition prep
    By joesmooth20 in forum Diet & Nutrition
    Replies: 1
    Last Post: 01-25-2007, 09:00 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->