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

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

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

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 Leg Extension: heaviest was 70kg Jump squats: 25reps BB row: 25 reps with just the bar This is...

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 compound movements! Instagram: @kieferkm

No they don't sponsor me but I'm in an athlete search with them! Instagram: @kieferkm

Today's workout was upper body with a tiny mix of some lower- EZ bar curls 4sets of 15, 10, 8, 8- ended with 20lbs Upright cable rows 4sets of 15, 10, 10, 10- ended with 50lbs Overhead tri extension 4sets of 15, 15, 12, 12- ended with 25lb Lat pull down 4sets of 15, 15, 6, 6-ended with 70lbs...

Haha thanks so much for the information! Very great responses...still experimenting but this is great! Instagram: @kieferkm

http://youtu.be/PhiFvRlBI4c Some fun this morning! I love doing different things and being outside. I just started taking the Bliss Thermo by 1st Phorm and I seriously love it! Enjoy 😄 Instagram: @kieferkm

That's great two cents! Will you give me an example of the sets and reps you do and how many exercises? I'm knowledgeable and have a huge bank of exercises but I need a system to follow. I've also heard that I need to pick with a program and stick to it instead of changing often. Thoughts...

Thank you everyone! Don't worry Brown...I will be there! So today I did some heavy stuff and it felt great! Squats onto the box to work on my form with those knees out-150lbs which is more than I have done in a while! 4 sets 5reps. Then I did single arm clean and jerks with a 30 pound...

Great suggestions! That is why I joined this forum because truthfully the clients I work with are all weight loss and corrective focused so building "the perfect body" as far as physique and bodybuilding is not something I'm well educated on! I have been trying to lift heavier and I've been...

Today was leg and posing day! I added my own little fashion gym swag today hehe! Anyways...here was the workout: Hack squat 50lbs 4x12 Butt blaster 30lbs 4x12 Sumo squat with kettle bell 35lb 4x12 Leg extension 4x12 Laying leg curl 4x12 Walking lunges x12 Weights varied Single leg squat...

Yea so I've incorporated front squats and heavy Deadlifts lately and I can definitely tell a difference in what I was doing before. Front squats hit the core pretty hard. I don't want to add mass but rather concert what I have to more muscle. I track my stats weekly and the main concern I have...

Here is a pic of me when I was about two weeks out from my competition and was holding lean. I really want to get more defined abs and legs. My legs are fine in size but I want that definition to be stronger. If anyone has tips on the abs and legs that would be much appreciated. I know it's my...

Thanks everyone! I appreciate your help on this! 😄 boys will be boys I suppose! Instagram: @kieferkm

Here is what my video consisted of (I still need to make a YouTube in order to embed vids)...Reverse hyper extensions to work those glutes! I've got 50lbs on it plus the yellow resistance band to control the swing and provide a little extra tension. 4 sets of 12 and my booty was burning but I...

http://instagram.com/p/mph8W5ANW4/ Working the glutes! Instagram: @kieferkm

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

Yea I am looking to gain some in the quads and tighten the glutes! Thanks for the support! Instagram: @kieferkm