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Killionb12 Road to Nationals with EP and Uncle Z

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Get Shredded!
Killionb12 said:
Back day today. Felt strong and got a great pump.

6-4-21 Pull day 1

T bar rows 4 plates - 12, 10
Backoff set 3 plates & 25 - 12

Dead stop DB rows 140lbs - 12, 11

Prime bicep curls 70lbs - 15, 12, 11

HS high iso row 6 plates - 12, 11

HS high bicep curls 80lbs - 16, 14, 14

Close grip cable rows 240lbs - 13, 12

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Sent from my iPhone using Tapatalk
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Nice back thickness bro, those lats just ‘hangin’ haha!
 
6-6-21 push day 2

HS Decline press - 13, 12

DB incline press 130lbs - 12, 11, 8

Prime incline press 6 plates - 11, 11

Prime pec deck flys 230lbs - 16, 15

DB shoulder press 80lbs - 15, 13

Cable lateral raises 20lbs - 15, 12

Face pulls 35lbs - 15, 12, 10
 
Killionb12 said:
6-6-21 push day 2

HS Decline press - 13, 12

DB incline press 130lbs - 12, 11, 8

Prime incline press 6 plates - 11, 11

Prime pec deck flys 230lbs - 16, 15

DB shoulder press 80lbs - 15, 13

Cable lateral raises 20lbs - 15, 12

Face pulls 35lbs - 15, 12, 10
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Solid ass DB presses!! My overhead pressing is shit.
 
Had a great leg day yesterday even with lower carbs with new meal plan for this week.

6-7-21 leg day 2

Leg ext. 4 plates - 16, 16

Reverse banded Hack squats 12 plates - 8, 8
Backoff set 8 plates - 12

Leg press 20 plates - 13, 13

Standing raises 6 plates - 15, 13, 13

Adductors 135lbs - 12, 11, 10

HS iso leg press 6 plates each leg - 15, 14

Seated calf raises 140lbs - 18, 15, 14
 
Killionb12 said:
Had a great leg day yesterday even with lower carbs with new meal plan for this week.

6-7-21 leg day 2

Leg ext. 4 plates - 16, 16

Reverse banded Hack squats 12 plates - 8, 8
Backoff set 8 plates - 12

Leg press 20 plates - 13, 13

Standing raises 6 plates - 15, 13, 13

Adductors 135lbs - 12, 11, 10

HS iso leg press 6 plates each leg - 15, 14

Seated calf raises 140lbs - 18, 15, 14
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Does hacks hurt knees wo band? Does mine. Just a little goes a long way. When I do it the slide still sits at bottom but just that little boost makes all the difference
 
samgraves82 said:
Does hacks hurt knees wo band? Does mine. Just a little goes a long way. When I do it the slide still sits at bottom but just that little boost makes all the difference
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Typically they don’t hurt my knees but lately I have been using the reverse band to ensure that they dont. I also can go much slower on the negative and still have the strength to get out of the hole with it.
 
Killionb12 said:
I have been using the reverse band to ensure that they dont. I also can go much slower on the negative and still have the strength to get out of the hole with it.
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Prevention is huge.

Just like elbow and knee sleeves, I say use them even if you don't need them..... Yet
 
Montego1 said:
Prevention is huge.

Just like elbow and knee sleeves, I say use them even if you don't need them..... Yet
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Wise words...

I’m already using knee sleeves and buying some elbow sleeves very soon because i start to feel some niggles in my elbow. Better start early because everybody will come to a point of discomforts that can turn into serious injury’s.
 
Montego1 said:
Prevention is huge.

Just like elbow and knee sleeves, I say use them even if you don't need them..... Yet
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Yep I use them as well. Definitely worth it knowing I had issues with tendinitis in elbows and knees in the past.
 
IML Gear Cream!
Killionb12 said:
Typically they don’t hurt my knees but lately I have been using the reverse band to ensure that they dont. I also can go much slower on the negative and still have the strength to get out of the hole with it.
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Ah ha gotcha. These tempo squats/hacks I started hurt so freaking bad lol. But that's an angle I hadn't thought of even tho I'm getting the same benefit as you.
 
I got the knee sleeves from SBD, highly recommended, pretty expensive but totally worth it!
 
Killionb12 said:
They are definitely worth it. I just got some slingshot elbow sleeves and they are awesome My wife is using their knee sleeves and loves them. They are stiff like the knee wraps.
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I need some elbow sleeves like yesterday. I already have a good pair of knee sleeves but everything is getting rusty now.
 
6-11-21 leg day 1

Seated Hamstring curls 160lbs - 16, 15

RDLs 365lbs - 11, 10, 8

Belt sumo squats 4 plates - 16, 15

Standing calf raises 2 plates - 16, 16, 15, 15

Adductors 130lbs - 25, 22, 16

Lying hamstring curls 115lbs - 12, 11

Calf presses 8 plates - 16, 15

Standing hamstring curls 55lbs - 22, 18
 
Killionb12 said:
6-11-21 leg day 1

Seated Hamstring curls 160lbs - 16, 15

RDLs 365lbs - 11, 10, 8

Belt sumo squats 4 plates - 16, 15

Standing calf raises 2 plates - 16, 16, 15, 15

Adductors 130lbs - 25, 22, 16

Lying hamstring curls 115lbs - 12, 11

Calf presses 8 plates - 16, 15

Standing hamstring curls 55lbs - 22, 18
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365 RDL’s are just Ridiculous!! OMFG

Max
 
maxmuscle1 said:
That is some strong ass work my man!

Max
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Thanks man. They are brutal for sure. My favorite hamstring movement. My last hamstring day I was so damn sore for days after doing this weight with 3 second negatives.
 
Get Shredded!
Killionb12 said:
Thanks man. They are brutal for sure. My favorite hamstring movement. My last hamstring day I was so damn sore for days after doing this weight with 3 second negatives.
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That is awesome! I am doing slow tempo too! It helps me keep good form. My cut starts in 13 days so, I am going to be on a constant change with cardio/diet and 4 week weight training sectionsx3 . Fun , Fun

Max
 
Kb12 has sick genetics. He still PCT from time to time and holds his gains as well. This guy has genetics that most of us wish for.
 
Weekly checkins. Weight hit a new low yesterday at 259.3lbs. I was back up this morning at 260.9 but was after a high day.

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Killionb12 said:
Weekly checkins. Weight hit a new low yesterday at 259.3lbs. I was back up this morning at 260.9 but was after a high day.

ee6fe85fd56ee4fd9e3f2a4ccb06ebfb.jpg

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Lol the side shots keeps improving with every shape update, triceps got that 3D effect going on sick man!!
 
Had a great leg day yesterday. Felt strong even though I was a little tired.

6-15-21 leg day 2

Hack squat 12 plates - 11, 10

Leg press 20 plates - 10, 9
Backoff set 16 plates - 12

Standing calf raises 120lbs - 16, 15, 12, 10

Adductors 250lbs - 18, 16, 14

Abductors 130lbs - 15, 14

Leg ext. 185lbs - 15, 14

Seated calf raises 2 plates - 22, 20
 
6-16-21 pull day 2

HS lat pull downs 4 plates 2 25s - 11, 10
Backoff set 4 plates - 12
Drop set 2 plates - 20

T bar rows 4 plates - 12, 10

Preacher curls 135lbs - 12, 11, 10

HS iso low row 8 plates - 13, 12

HS high bicep curl 80lbs - 17, 16, 16

HS Pullover 4 plates - 20, 18
 
Things are starting to heat up quickly. 9 weeks out tomorrow.

6-18-21 push day 1

HS decline press 100lbs - 12, 11

DB flat bench 140s - 10, 10, 8

Cable flys high to low 30lbs - 20, 20, 16

Prime neutral grip press 4 plates - 13, 11

Leaning DB lateral raises 25lbs - 16, 15, 15

HS seated lateral raises 140lbs - 13, 12

Face pulls 57.5lbs - 15, 14, 13
 
9 weeks comes quick! Right over 12 weeks out for me. Exciting

Max
 
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