Amateur Bodybuilder Of The Week: Manny Kirby

Athlete Interviews, Lifestyle,

Amateur Bodybuilder Of The Week: Manny Kirby

[getsocial app=sharing_bar]

About-Muscle talk with bodybuilder Manny Kirby, after suffering a cardiac arrest after a car crash Manny used Flex Wheeler and Bruce Lee to motivate him to build his physique.

Amateur Bodybuilder Of The Week: Manny Kirby
Name: Manny Kirby
E-mail: Click Here
Age: 46
Height: 5’10”
Weight: 210 pounds
Location: New York
Experience: 16 years +

Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness?

Ok here it is… Before I got into this field we all love so much, I was a dancer. I started out in martial arts first, then break dancing and music. Living in Mpls. Minn. Was about music and the love of it… and, yes… also known as The Home Of Prince lol.

When as a kid, I saw the TV show The Incredible Hulk and said to my father, “dad, I wanna be like him!” My father asked… “green?” I said “no, big and strong!” he said… “when you get that big, you will have to get your own clothes…” and laughed… Although, I read about Bruce Lee… saw the bodybuilding shows on cable at the time… I still thought about it. Fast forward to the year of 1996, I was in a car accident… the second day I was in cardiac arrest, the doctors weren’t sure I was going to make it, and when I did, I was told I wouldn’t be able to dance or stand up right without help due to my ribs and sternum being cracked and fractured and that my heart was bruised…. earlier that year Flex Wheeler was in a car accident as well. And at that time in my life, Bruce Lee and Flex Wheeler were my inspirations to get out of bed. If They could bounce back from serious issues with their bodies, I could do it… thus… the new MANNY KIRBY emerged… being told that I couldn’t do this or that… only made me want to move on my own…. pushups were the hardest thing to do…. it took me about two months to be able to do 10 pushups without stopping. Then I joined a gym and watched everybody doing heavy weights, and the men too. In late 1997 I did my first show back in MPLS. After some serious talking into…. The Gopher State…. I placed 3rd in my first show… then I was hooked….

Amateur Bodybuilder Manny Kirby

What Helps You Stay Motivated?

I stay HUNGRY by saying to myself…” You got yourself into this, no matter what transpires, you are here for a reason… make the most of it” And the fact that I can help move others, help them achieve some of their goals…

What Is Your Training Philosopy?

Well everybody has been down this dark road where someone has said “You can’t do it” “What’s the point of dieting if you’re not happy?”

Well I just say to those who are not “IN THE KNOW”, Until you’ve tried it, don’t come bearing ill willed thoughts on what I do, or why…

No one has the right to say what you can or cannot do… just do it… that’s my thinking… if you can think it, best believe that you can do it! It’s the mind that is strong… but the WILL is a whole new entity. The WILL makes you keep going when the mind and body say… ”NO MORE” If you stay hungry, your WILL to reach your goals will be more apparent then they were before… I mean, what is the point of lifting more, going longer if you didn’t have the WILL? Sure the mind is strong, but in my mind the WILL is stronger… so TRAIN smart , eat well, and enjoy the time you have in the gym.

Amateur Bodybuilder Manny Kirby

What Does Your Workout Plan Look Like?


Barbell curls 4 sets working up to 135 lb-This exercise is my mass builder for the bi’ week I may do them inner, the next outer. I also make sure as not to cheat… and I take breaks long as I need to… 10 reps.

Triceps Rope press downs 4 sets 40/60/80/100/40lbs last set is a rep set,much as I can do.

Hammer Curls starting out with 40lbs and working up to 75lbs. Usually 4 sets. This exercise takes a whole lot of focus… make sure my front delts don’t come into play and that I don’t swing to get the weight up.

Decline skullcrushers 4 sets 135lbs by the time I do this exercise my elbows are fully warmed up.

Cable Concentration seated curls 4 sets 50lbs-I do these as my finisher exercise for the biceps… squeeze and hold… I always twist the wrist and flex. Sometimes I vary this exercise for standing over head curls.


Two types of back workouts here… twice a week

First week:

Underhanded shoulder width pulldowns – 4 sets 100lbs  – 15 reps

Close grip pulldowns – 4 sets 100lbs 15reps

Wide grip pulldowns – 4 sets 100 lbs 15 reps

Hammer strength high pull downs – 4 sets 180lbs 15 reps and focus on the stretch and squeeze

Stiff legged dead lifts – 4 sets 135lbs, 20 reps/225lbs, 10 reps/315lbs or as many as I can do…

Second Week:

Seated cable rows – 3 sets of 20 reps 50lbs for warm up, 1st set 100lbs 15reps /2nd set 120lbs 12reps/3rd set 140lbs 8reps slower and controlled and focus on the squeeze.

Heavy dumbbell rows (depending what gym I go to) 4 sets

By this time I am already warmed up – 120lbs 10 reps/130lbs 10reps/140lbs 10reps 16olbs 10 reps take much rest as needed before next set.

Hammer strength seated pulls – 90lbs 15 reps/180 10 reps/270lbs 8 reps.

Dumbbell pull overs – 2 sets 120lbs 10 reps.

Chest Twice A Week

1st workout

Wide grip pull down – stretch just focus on chest stretching

Dumbbell incline press – 4 sets 100lbs 15 reps/120lbs 12 reps/130lbs 10reps/140lbs 5 reps assisted.

Dumbbell flyz low incline – 3 sets 60lbs 10 reps/65lbs reps/75lbs 8 reps.

Dumbbell flat bench press – 4 sets 80lbs 12 reps/100lbs 105lbs 10 reps/110lbs 8 reps/120lbs 5 reps.

Decline bench press – 2 sets assisted 225lbs 10 reps/315lbs 10 reps.

2nd workout

Hammer strength incline press – 3 sets 90lbs 20reps/180lbs 15 reps/270lbs 12reps.

Hammer strength decline press – 3 sets 90lbs 20 reps/270lbs 15 reps/360lbs 10 reps.

Smith machine flat bench press – 2 sets 225lbs 15 reps/315 lbs 8 reps.

Cable cross overs – 2 sets 100 reps 15reps/120lbs 10reps easy and controlled.


Leg extensions – 4 sets 40lbs 50 reps/60lbs 25 reps/80lbs 15reps/100lbs 10 reps.

Walking lunges – 3 sets 20lbs 10 paces to and back

Leg press – 4 sets 405lbs 20 reps/ 810lbs 10 reps… this is where I go go slower down and up, staying in the negative zone the last two sets I increase the weight 20lbs each set… and keep the reps in the 15reps range… I try to keep going without stopping between the exercise.

Leg extensions – 2 sets focus on the squeeze 50 reps at 40lbs

Lying leg curls – 3 sets 45lbs 20 reps/90lbs 15 reps/135lbs 10 reps.

Seated leg curls – 3 sets 90lbs 15 reps/135lbs 10 reps/45lbs 20 reps squeezing hard for a count of 3 secs.

Stiff legged deadlifts – focusing on hamstrings 3 sets 90lbs 20 reps


Seated free weight barbell press – 3 sets 90lbs 20lbs 15 reps/110lbs 10reps/130lbs 5 reps

Dumbbell laterals – the “10/10/10” 15lbs – 2 sets. This is a serious pump maker/shoulder burner.

1. Holding dumbbells to the side, palms facing the front lift to the side for 10 reps

2. Holding dumbbells to the side palms facing the back, do as above for 10 reps.

3. Side laterals and repeat the number one and two.

This is done nonstop. No swinging the arms up, or using the bod, total reps per set… 30 reps, I break long enough for the burn to subside long enough to be able to do the last set… total number of reps for the two sets is 60.

Manny Kirby - bodybuilder

How Often Do You Perform Cardio?

I perform cardio almost every day by the way walking, and when I do cardio… I normally do about 30mins. When it comes to contest time… two 45 mins sessions every other day, or depending on how I look… I may lessen it or increase it.

What Does Your Nutrition Plan Look Like?

Nothing major right now… just eat what I want, but watch what I eat and or how much… No greasy food or fried food.

Manny Kirby dumbbell chest press

How Do You Deal With Cravings?

My craving for junk foods? I get them all the time, my way of dealing with them is, simple weekends are made for junk if I have it, mostly pizza and ice cream on weekends if that… one or the other.

What Do Find Works Best When Cutting?

When cutting up… I use Cellucor’s SUPER HD

Cutting out dairy and increase the time of my workouts and not changing how I workout. I found this out on my last show, I kept working out heavy and didn’t really change my diet from the previous week before… I added a little more carbs and no cardio… my cardio was the workouts.

Manny Kirby dumbbell chest press

What Supplements Do You Use?

I Use Cellucors products, mostly the whole line

C4, M5 Xtreme, Super HD, NO3chrome, R3 Extreme, P6 Extreme, Amino Influx Protein by JBTLABS.COM

And Body Mortar by Advanced Muscle Science

What Is Your Greatest Achievement?

My greatest achievement has been… how can I put it as not to sound like a giant nerd…

I’m so very grateful to have the support that I have in my life, to have been able to do this for so long and not get hurt while in the gym, “knock on wood”.

I have been blessed with being able to have a strong will to handle the workouts that I do… being able to place like I have and being able to have met some of the many people that I’ve admired for so long. Getting great advice, listening to those special people when they had something to say, whether it was something that I didn’t want to hear, like the truth… trophies and plaques really don’t mean much as the words of wisdom and support.

What Is Your Favorite Quote?

Don’t Let Anyone Ever Tell You That You Can’t…

I Won’t Be Stopped, I Can’t Be Stopped!

What Do You Love About Competing?

Love the process. Love your workouts. Love your competition prep food. You prepare for MONTHS to get 10 minutes on the stage. If you don’t love and appreciate the preparation, you will feel burned out and it won’t be fun anymore. Half of the reward is in the process!!

If Someone Wants To Connect With You How Can You Be Contacted?






Thank You For Taking The Time To Take Part In Our Interview Manny, Is There Anything Else You Would Like To Share?

I would like to thank all those who have been in my corner from day one

Mike Cellucor, IFBB Pro Roxanne Edwards, IFBB Pro Capriese Murray, Clayton Johnson Ken Hunt owner of Steel Gym,Bob Bonham of Strong and Shapely Gym in East Rutherford,Cellucor, Myra Adams, Frank Robinson, Shawn Robinson, Oren Silvers, Matt Bristol, Stephanie Chadwick, Roberta Menezes, Rob Carbo , Steve Amundson, Claudia Reid, Kriss Merrill, Mid City Gym, Vinny Consalvo, Will Chiles, Tasha Coleman, Elexxus Donato, Sharee Coffey, Peter Lodise, Victoria Collins Lodise, Dena Nunez, Carlo Calloni, Victor Martinez, Krystal Robens, David Cannoy from Advanced Muscle Science for giving a guy he never met a chance… .Ian Kauffman … wow… .so many people to thank… I know I could go one for days, I think, please forgive me if you do not see your name mentioned… .the kind of people you would like to have in your corner doesn’t mean that you have to see them every day, or talk to, they let you know in their own way…



[getsocial app=sharing_bar]

Leave a Reply