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Killionb12 Journey to Nationals

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Killionb12 said:
Family pic from Thanksgiving minus my oldest son. He took off with girlfriend. Getting harder to find dress shirts that fit so went with a sweater that was still tight. LOL.

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Who's the small guy on the right?
 
Push workout from the other day.

11-30-20 push day 1

Incline BB press 315lbs - 10, 8, 7
Backoff set 275lbs - 6
Backoff set 225lbs - 10

Behind neck shoulder press 185lbs - 10, 9, 9

HS incline press 6 plates - 12, 10, 8

Upright rows 115lbs - 11, 10, 10

DB incline flys 70lbs - 12, 11, 10

Machine lateral raises 125lbs - 12, 10

Pec deck 210lbs with partials - 11, 11


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Pull day from yesterday. Today is my day off. Looking forward to resting up. I feel like my body is starting to run on all cylinders. Feeling pretty darn good and strong. Elbow is getting better by the day.

12-1-20 pull day 1

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

BB Bent over rows 315lbs - 10, 10
Backoff set 275lbs - 13

DB Hammer curls 60lbs - 10, 10
50lbs - 12, 10

Straight arm pulldowns 80 - 12, 10, 10

Incline DB curls 45lbs - 10, 10, 9

HS iso lat pull down 2 plates and 25 each arm - 12, 12


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Did a little side by side from last checkin. First pic on the right was 10 days post contest at 241.1 and 2nd pic was last week at 278.3lbs. Almost 4 months between the two pics and 37.2lbs later. Kept it pretty lean as well and made some decent improvements. Thanks to [mention]Montego1 [/mention] with the master plan! LOL

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Killionb12 said:
Did a little side by side from last checkin. First pic on the right was 10 days post contest at 241.1 and 2nd pic was last week at 278.3lbs. Almost 4 months between the two pics and 37.2lbs later. Kept it pretty lean as well and made some decent improvements. Thanks to [mention]Montego1 [/mention] with the master plan! LOL

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wheels are getting thick, your hams are looking full. huge difference, aside from being peeled down.
 
Very noticeable transformation. In addition to your legs, your arms also blew up. Great job.
 
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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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:
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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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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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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IML Gear Cream!
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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I am watching. The rep variations..how are the calories? Up there?


Max
 
Weekly updates. Down a few pounds but tightening up some. Feeling real good right now. Lower back is feeling better today as well.

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12-21-20 pull day 1

T bar 6 plates - 11, 10, 10
Backoff set 5 plates - 12

Hammer curls 60lbs - 11, 10, 10

HS iso lateral low row 3 plates 1 sec squeeze at top - 12, 12, 11

Cable curls 30 - 12, 12, 12, 10

Stretchers 160lbs - 12, 10
Backoff set 130lbs - 14


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Legs today. Felt great. Tried a powerlifting stance for Squats. Feet wide and toes pointed out. Damn my outer sweeps were pumped and I could get much lower. My hip and ankle mobility sucks which usually inhibits me from getting real low. This definitely helped. I will be doing squats this way from now on.

12-23-20 leg day 2

BB Squats feet wide 405lbs - 11, 10, 10
Heavy set 455lbs - 6

Leg press close stance 16 plates 3 sec negatives - 12, 12

Seated calf raises 4 plates - 14, 14

Adductors 305lbs - 13, 11, 11, 10

Leg ext. 235lbs - 14, 11, 11
Drop set 190lbs - 7
Drop set 160lbs - 6

Standing calf raises 105lbs - 15, 12, 11, 10


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Merry Christmas to the Killionit Fam

Max
 
12-26-20 pull day 2
Feeling a little run down after traveling for holidays

Lat pulldowns 230lbs - 11, 10, 10

BB bent over rows 275lbs - 12, 12
Back off set 225lbs - 14

Incline DB curls 40lbs - 10, 10, 10, 10

Pull-ups - 11, 10, 8

Cable curls 60lbs - 12, 11, 10


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