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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 increasing cardio and lowering carbs. I am still lifting heavy and today I did upper body to...

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 Single leg Deadlift- 3 sets (lights weight) Split squats- 3 sets (no weight) Everything I went as...

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 cue me to fix it or touch my shoulder blades to remind me! I lost form on my last few today - I...

Planks Today! Instagram: @kieferkm

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 not having weights! I do have a treadmill though! Anyone have any more suggestions on what I...

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 waste my time. I'm just trying to keep my muscle, burn fat and be aesthetic but sometimes I get...

It's a DPT- Doctorate of Physical Therapy! Instagram: @kieferkm

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 post so here is my personal life update! I will be competing in the Kentucky Muscle on August 9th...

Hahaha it's only a doctorate program - totally irrelevant! [emoji12] Instagram: @kieferkm

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

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

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

What is the official start date Instagram: @kieferkm

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 DB pullover Jackknife crunches Lat pull down Lunge with side raise I went super heavy and adjusted the...

Awesome that sounds good! I'm interested in this for sure! Instagram: @kieferkm

Down for the Deadlift one! Instagram: @kieferkm

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

Workout yesterday: 4 sets of everything! Bench press Seated row Kettle bell press Lat pull down TRX push ups TRX rows Cable tricep extension Dumbbell bicep curls I went heavy heavy heavy! Rawrr! Enjoy and thanks for reading! 😄 Instagram: @kieferkm

Thank you! That's a great idea! Hope you find some good info! Instagram: @kieferkm

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 - sprints Instagram: @kieferkm