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IFBB Pro Killionb12 Uncle Z Log

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Killionb12 said:
I always dead stop. Touch and go from what I have learned is not optimal and is more susceptible to injury. I like to reset my form every rep. Way harder as well.
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Agreed, and the hard way is actually better than the easy way. To go the hard way perhaps I'll start with lighter weight to begin with.
 
MindlessWork said:
Same here as it also takes more energy to restart from a dead stop. Tap the floor then go...wash rinse repeat.
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That’s the point! It’s harder and plus you don’t have momentum helping you back up. Makes you engage all muscles when you dead stop. Plus I do slow negatives as well.
 
samgraves82 said:
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All of the above. Lifting strategy can be all so different. I still like the slower tempo and control. I still throw in Explosive reps, pause-stop reps, fast and slow, iso-lateral. I still like some static stuff too(which when you go slow; it kinda happens). Cannot wait to join our friends in the IFBB. It is happening

Max
 
maxmuscle1 said:
All of the above. Lifting strategy can be all so different. I still like the slower tempo and control. I still throw in Explosive reps, pause-stop reps, fast and slow, iso-lateral. I still like some static stuff too(which when you go slow; it kinda happens). Cannot wait to join our friends in the IFBB. It is happening

Max
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Also good points. I've done the touch and go thing before for the whole constant tension thing but I think I "like" stop n go better.
 
samgraves82 said:
Also good points. I've done the touch and go thing before for the whole constant tension thing but I think I "like" stop n go better.
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Most times if something is harder, it’s better i see so many people in my gym deadlift touch and go and when they start doing deadstop they have to pull of a plate because it feels like a whole different excercise.
 
Rigeu said:
Most times if something is harder, it’s better i see so many people in my gym deadlift touch and go and when they start doing deadstop they have to pull of a plate because it feels like a whole different excercise.
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Haha it sure does!
 
Rigeu said:
Most times if something is harder, it’s better i see so many people in my gym deadlift touch and go and when they start doing deadstop they have to pull of a plate because it feels like a whole different excercise.
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Today I did full stop deads and it sure is indeed harder...and yes dropped a plate off myself as got pretty gassed at pulling 405 dead stop vs touch and go.
 
MindlessWork said:
Today I did full stop deads and it sure is indeed harder...and yes dropped a plate off myself as got pretty gassed at pulling 405 dead stop vs touch and go.
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It feels like a truck ran over you, but at the end it will pay off
 
Pull workout from yesterday. Destroyed my back.

9-28-21 Pull B

Straight arm pulldowns 165lbs - 15, 14

Nautilus pulldowns 110lbs one arm - 15, 13

One arm cable row 75lbs - 15, 14

Smith Bent over rows 225lbs - 15, 13

HS low row single arm 3 plates - 14, 13

Rear delt cable fly’s 15lbs - 16, 15, 15

Preacher curls 2 plates - 20, 18, 16

Incline DB curls 50lbs - 15, 14
 
IML Gear Cream!
Rigeu said:
It feels like a truck ran over you, but at the end it will pay off
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Lol definitely I felt run over when I got done. Yeah will do them more to get used to going from a full stop each rep.
 
Quad day yesterday didn’t start out too well. Had some lower back pain and so I couldn’t go as heavy with smith squats. Ended up doing only do a few sets and moving to hack squats. Much easier on lower back. Still had a crazy quad day and could barely walk afterwards. I’m sore as hell today which is weird since I haven’t been sore like this in a long time.

9-29-21 Quads B

Standing calf raises 6 plates - 14, 14, 12

Horizontal calf presses 215lbs - 20, 18, 16

Heals elevated Smith squats 365lbs - 10, 8
Backoff set 315lbs - 12

Hack squats 8 plates - 12, 10
Backoff set 6 plates - 13

Leg ext 4 plates & 25lbs - 15, 12, 10

Abductors 130lbs - 16, 15

Adductors 150lbs - 12, 11

HS iso leg press one leg 5 plates - 15, 13
 
Just dropping In on my IFBB PRO !
Glad to see you keeping up with everything and hope all is well with the beautiful family and life !
giphy.gif

Max
 
Killionb12 said:
Quad day yesterday didn’t start out too well. Had some lower back pain and so I couldn’t go as heavy with smith squats. Ended up doing only do a few sets and moving to hack squats. Much easier on lower back. Still had a crazy quad day and could barely walk afterwards. I’m sore as hell today which is weird since I haven’t been sore like this in a long time.

9-29-21 Quads B

Standing calf raises 6 plates - 14, 14, 12

Horizontal calf presses 215lbs - 20, 18, 16

Heals elevated Smith squats 365lbs - 10, 8
Backoff set 315lbs - 12

Hack squats 8 plates - 12, 10
Backoff set 6 plates - 13

Leg ext 4 plates & 25lbs - 15, 12, 10

Abductors 130lbs - 16, 15

Adductors 150lbs - 12, 11

HS iso leg press one leg 5 plates - 15, 13
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I really like the smith machine squats especially with the heels elevated! Super quad dominant, few sets to failure and you start walking funny
 
Nice how well you maintained since the show...keep on truckin'!
 
SIZE ON

Max
 
Killer hamstring/back day yesterday. I had to push it back a few days since I was out of town visiting family. Definitely needed that extra time off. Still could have used even another day. My back was smashed even before I started deadlifts. It affected the amount of reps I got. I got a few more last week at this weight but made the best of It though and wrecked my back. Hamstrings were toast afterwards as well. Feeling it today for sure.

10-4-21 hamstring/back

Straight arm pulldowns 165lbs - 14, 13, 11

HS pullover 6 plates - 12, 11, 10

Deadlifts 495lbs - 4, 455lbs - 9, 8
Backoff set 405lbs - 10

Seated hamstring curls 180lbs - 13, 11, 10

Horizontal calf presses 210lbs - 18, 16, 16

Lying hamstring curls 2 plates - 16, 14, 11

Seated calf raises 2 plates & 20lbs - 16, 15, 12

Standing hamstring curls 55lbs -
2 sets to failure
 
Push isolation day from yesterday.

10-5-21 push isolation

Pec deck 165lbs - 12, 11

Cable lateral raises 20lbs - 14, 12, 11

Cable flys high to low 170lbs - 15, 13

Cable flys low to high 120lbs - 14, 12

Seated lateral raises 150lbs - 15, 13, 12

HS incline press 8 plates - 8
6 plates - 12, 11

Sword draws 22.5 - 20, 19, 16
 
Killionb12 said:
Push isolation day from yesterday.

10-5-21 push isolation

Pec deck 165lbs - 12, 11

Cable lateral raises 20lbs - 14, 12, 11

Cable flys high to low 170lbs - 15, 13

Cable flys low to high 120lbs - 14, 12

Seated lateral raises 150lbs - 15, 13, 12

HS incline press 8 plates - 8
6 plates - 12, 11

Sword draws 22.5 - 20, 19, 16
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Get one of those cuffs you can hook up to the cable pulley for the side lateral. Life changing.
 
Montego1 said:
Get one of those cuffs you can hook up to the cable pulley for the side lateral. Life changing.
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Yeah they are nice. We have them at my other gym I go to but wife wanted to go to LA Fitness instead so no cuffs. LOL

I like doing the lying cuff laterals on the cable row. We have one with two cables.
 
Updates from yesterday. Body is pretty beat up from pushing hard these past few weeks. Took the weekend off from lifting. Sitting at 271.4lbs.

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