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Killionb12 Road to Nationals with EP and Uncle Z

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IML Gear Cream!
Had a pull day yesterday. Back is getting stronger each workout. Will be bumping up weight next workout.

12-5-20 Pull day 2

T bar row 6 plates - 11, 10, 10, 9

Hammer curls 60lbs - 12, 12, 10

Reverse grip rows 315lbs - 9, 8
Backoff set 275lbs - 12

Cable curls 70lbs - 15, 12, 12

Close grip cable row 240lbs - 12, 11
Drop set 190lbs - 8
Drop set 150lbs - 6


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Had a great leg day yesterday. One of the places I lift at is kind of like a warehouse. It gets cold in there during the winter months. I had to get on the bike for a few minutes since legs were stiff and cold. Took me awhile to warmup and get used to the weight but then was able to kill it.

12-7-20 leg day 2

Safety bar squat 430lbs - 10, 9
Backoff set 340lbs - 11

Cybex Leg press 18 plates - 11, 10, 10

Adductors 155lbs - 12, 11, 10, 10

Seated calf raises 3 plates - 16, 16, 15, 15

Leg ext. 230lbs - 12, 12, 10
Drop set 190lbs - 8
Drop set 150lbs - 7


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Killionb12 said:
Had a great leg day yesterday. One of the places I lift at is kind of like a warehouse. It gets cold in there during the winter months. I had to get on the bike for a few minutes since legs were stiff and cold. Took me awhile to warmup and get used to the weight but then was able to kill it.

12-7-20 leg day 2

Safety bar squat 430lbs - 10, 9
Backoff set 340lbs - 11

Cybex Leg press 18 plates - 11, 10, 10

Adductors 155lbs - 12, 11, 10, 10

Seated calf raises 3 plates - 16, 16, 15, 15

Leg ext. 230lbs - 12, 12, 10
Drop set 190lbs - 8
Drop set 150lbs - 7


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Click to expand...

Good work Killion. You just had to say “ Cybex” ! Now I miss the gyms!!

Max
 
maxmuscle1 said:
Good work Killion. You just had to say “ Cybex” ! Now I miss the gyms!!

Max
Click to expand...

Thanks brotha! Yeah that’s why it’s hard for me to build my own gym. I would miss all those nice options


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Killionb12 said:
Had a great leg day yesterday. One of the places I lift at is kind of like a warehouse. It gets cold in there during the winter months. I had to get on the bike for a few minutes since legs were stiff and cold. Took me awhile to warmup and get used to the weight but then was able to kill it.

12-7-20 leg day 2

Safety bar squat 430lbs - 10, 9
Backoff set 340lbs - 11

Cybex Leg press 18 plates - 11, 10, 10

Adductors 155lbs - 12, 11, 10, 10

Seated calf raises 3 plates - 16, 16, 15, 15

Leg ext. 230lbs - 12, 12, 10
Drop set 190lbs - 8
Drop set 150lbs - 7


Sent from my iPhone using Tapatalk
Click to expand...
Nice!! You a strong fella kill! I did legs yesterday too. I purposely dialed it back a bit to see what happens. Reason, for several weeks in a row I've had leg cramps that night at work and just be crippled for literally 4-5 days. I assume it's cause im in my feet 10 hr shifts. I get soreness is gonna happen with legs but im convinced they're not recovering properly at this point so we'll see if i have the discipline to actually not do so much lol.

UNCLE Z REP

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samgraves82 said:
Nice!! You a strong fella kill! I did legs yesterday too. I purposely dialed it back a bit to see what happens. Reason, for several weeks in a row I've had leg cramps that night at work and just be crippled for literally 4-5 days. I assume it's cause im in my feet 10 hr shifts. I get soreness is gonna happen with legs but im convinced they're not recovering properly at this point so we'll see if i have the discipline to actually not do so much lol.

UNCLE Z REP

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Click to expand...
I know a guy who sounds just like that

I'll give all secrets to leg recovery for $1k a month
 
samgraves82 said:
Nice!! You a strong fella kill! I did legs yesterday too. I purposely dialed it back a bit to see what happens. Reason, for several weeks in a row I've had leg cramps that night at work and just be crippled for literally 4-5 days. I assume it's cause im in my feet 10 hr shifts. I get soreness is gonna happen with legs but im convinced they're not recovering properly at this point so we'll see if i have the discipline to actually not do so much lol.

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

ORDERS@UNCLEZ.RU FOR ORDER QUESTIONS

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Click to expand...

That’s probably a good idea. May be overtraining a little since you are on your feet all day.


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samgraves82 said:
Lol sad part is id pay it if had it. Hams little sore today but very tolerable.

UNCLE Z REP

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Click to expand...

Haha i would take him up at that. This guy definitely deals with the same thing you do. Not sure how he does it.


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Get Shredded!
Push day from earlier. Feeling pretty good overall. Elbow is feeling better after some dry needling and scraping. Updates coming tomorrow.

12-12-20 push day 1

Decline bench 365lbs - 10, 10, 8
Backoff set 315lbs - 10

DB shoulder press 105lbs - 12, 9, 9

Flat bench DB flys 75lbs - 11, 10, 10

DB Tricep kickbacks 35lbs - 15, 15, 12

Cable flys high to low 180lbs - 12, 10

Face pulls 80 - 12, 12, 10


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Last edited:
Killionb12 said:
Push day from earlier. Feeling pretty good overall. Elbow is feeling better after some dry needling and scraping. Updates coming tomorrow.

12-12-20 push day 1

Decline bench 365lbs - 10, 10, 8
Backoff set 315lbs - 10

DB shoulder press 105lbs - 12, 9, 9

Flat bench DB flys 75lbs - 11, 10, 10

DB Tricep kickbacks 35lbs - 15, 15, 12

Cable flys high to low 180lbs - 12, 1

Face pulls 80 - 12, 12, 10


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Strong!!

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

ORDERS@UNCLEZ.RU FOR ORDER QUESTIONS

PM FOR ALL OTHER HELP
 
Weekly updates. Weight is down a little from last week. My metabolism must have caught up to me so it’s time to up food.

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Successful leg day in the books. Felt real strong today. Hadn’t done hacks in awhile. Forgot how good I connect with them and my quads get super pumped.

12-15-20 leg day 2

Hack squats 12 plates - 9, 8, 8
Backoff set 8 plates - 11

Leg press 20 plates - 10, 9

Seated calf raises 3 plates - 2 sets to failure.

Adductors 305lbs - 15, 12, 12, 11

Standing calf raises 180lbs - 13, 10, 10, 10

Leg ext. 230lbs - 14, 12
Drop set 195lbs - 8
Drop set 165lbs - 6
Drop set 135lbs - 8


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Killionb12 said:
Successful leg day in the books. Felt real strong today. Hadn’t done hacks in awhile. Forgot how good I connect with them and my quads get super pumped.

12-15-20 leg day 2

Hack squats 12 plates - 9, 8, 8
Backoff set 8 plates - 11

Leg press 20 plates - 10, 9

Seated calf raises 3 plates - 2 sets to failure.

Adductors 305lbs - 15, 12, 12, 11

Standing calf raises 180lbs - 13, 10, 10, 10

Leg ext. 230lbs - 14, 12
Drop set 195lbs - 8
Drop set 165lbs - 6
Drop set 135lbs - 8


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Click to expand...

20 plates is no easy ride lol. Looking great as always brother.
 
killionb12 said:
successful leg day in the books. Felt real strong today. Hadn’t done hacks in awhile. Forgot how good i connect with them and my quads get super pumped.

12-15-20 leg day 2

hack squats 12 plates - 9, 8, 8
backoff set 8 plates - 11

leg press 20 plates - 10, 9

seated calf raises 3 plates - 2 sets to failure.

Adductors 305lbs - 15, 12, 12, 11

standing calf raises 180lbs - 13, 10, 10, 10

leg ext. 230lbs - 14, 12
drop set 195lbs - 8
drop set 165lbs - 6
drop set 135lbs - 8


sent from my iphone using tapatalk
Click to expand...
hell yea!!!!

Uncle z rep

www.unclez.ru for list/ordering

orders@unclez.ru for order questions

pm for all other help
 
Playing with 3-5sec negatives with my chest movements to get a little more chest activation. I’m also going to decline for them as well to take the front delts out of the equation. Delts seem to be out pacing my chest right now.


12-16-20 push day 2

DB decline bench 125lbs 3 sec negatives - 10, 8, 8
Backoff set 75lbs - 10

Military press 225lbs - 12, 11, 10

HS decline press 3 sec negatives 6 plates - 12, 10, 9

Rope Overhead tricep ext. 57.5 - 15, 14, 12

Lateral raise machine 140lbs - 12, 12, 10

Cable flys high to low 3 sec negatives 170lbs - 12, 11


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Killionb12 said:
Playing with 3-5sec negatives with my chest movements to get a little more chest activation. I’m also going to decline for them as well to take the front delts out of the equation. Delts seem to be out pacing my chest right now.


12-16-20 push day 2

DB decline bench 125lbs 3 sec negatives - 10, 8, 8
Backoff set 75lbs - 10

Military press 225lbs - 12, 11, 10

HS decline press 3 sec negatives 6 plates - 12, 10, 9

Rope Overhead tricep ext. 57.5 - 15, 14, 12

Lateral raise machine 140lbs - 12, 12, 10

Cable flys high to low 3 sec negatives 170lbs - 12, 11


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Click to expand...
Gonna be sore! Negatives.
#icebath
 
12-17-20 pull day 1

Lat pull downs 235lbs - 12, 10, 8
Drop set 190lbs - 6
Drop set 145lbs - 7

DB bent over row 120lbs - 12, 10, 9

Incline DB curls 45lbs - 12, 10, 9

Meadow rows 2 plates & 25 - 12, 11, 10

Rope cable curls 57.5 - 15, 12, 12

HS iso lat pulldowns 2 plates each arm - 12, 11


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Killionb12 said:
12-17-20 pull day 1

Lat pull downs 235lbs - 12, 10, 8
Drop set 190lbs - 6
Drop set 145lbs - 7

DB bent over row 120lbs - 12, 10, 9

Incline DB curls 45lbs - 12, 10, 9

Meadow rows 2 plates & 25 - 12, 11, 10

Rope cable curls 57.5 - 15, 12, 12

HS iso lat pulldowns 2 plates each arm - 12, 11


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Is the lat Pul
Was the 8 reps the beginning of drop set?

UNCLE Z REP

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ORDERS@UNCLEZ.RU FOR ORDER QUESTIONS

PM FOR ALL OTHER HELP
 
12-19-20 leg day 1
Lower back pain. Went lighter higher rep

Standing hamstring curls 80lbs - 12, 12

RDLs 225lbs - 15, 12, 12
Backoff set 185lbs - 15

Bulgarian split squats 135lbs - 15, 15, 12, 12

Seated calf raises 3 plates & 25 - 17, 16, 16, 16

Lying hamstring curls 140lbs - 12, 10, 10
Drop set 110lbs - 6

Standing calf raise machine 5 sec negatives 90lbs - 16, 15, 12


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Killionb12 said:
12-19-20 leg day 1
Lower back pain. Went lighter higher rep

Standing hamstring curls 80lbs - 12, 12

RDLs 225lbs - 15, 12, 12
Backoff set 185lbs - 15

Bulgarian split squats 135lbs - 15, 15, 12, 12

Seated calf raises 3 plates & 25 - 17, 16, 16, 16

Lying hamstring curls 140lbs - 12, 10, 10
Drop set 110lbs - 6

Standing calf raise machine 5 sec negatives 90lbs - 16, 15, 12


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Click to expand...
Uh oh!!! Too hard on back day huh? Still solid workout tho

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

ORDERS@UNCLEZ.RU FOR ORDER QUESTIONS

PM FOR ALL OTHER HELP
 
samgraves82 said:
Uh oh!!! Too hard on back day huh? Still solid workout tho

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

ORDERS@UNCLEZ.RU FOR ORDER QUESTIONS

PM FOR ALL OTHER HELP
Click to expand...

No I actually tweaked it on my quad day focus. I was doing hack squats and I usually put a foam roller between my upper back and the pads. It reduces the angle of my hack squat and easier on the knees. Didn’t have the foam roller so I just shifted my shoulders forward more on the shoulder pads. I think without the foam roller support I put extra strain on lower back. It started bothering me after doing them.


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