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IFBB Pro Killionb12 and IL log

Killionb12

Killionb12

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Get Shredded!
Hey guys! I will be logging IL Injectables along with their Orange Tops as I make my final push before starting prep for my Pro Debut. I will be providing lots of info including diet, training, check-in pics, and of course IL gear updates with bloodwork. I hope you guys will follow along. I have used the orange tops in the past with great success so looking forward to trying their injectables as well! Let me know if you want to see anything else in this log. My starting fasted weight for this next push is 270lbs. We did a 12 week mini cut which went really well. Here are my starting pics. I will be starting with the following dosages. Will throw in IL Mast E later.

IL Test 250 - 300mg weekly
IL Deca 200 - 150mg weekly
Orange Tops HGH - 2iu daily

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Killionb12 said:
Hey guys! I will be logging IL Injectables along with their Orange Tops as I make my final push before starting prep for my Pro Debut. I will be providing lots of info including diet, training, check-in pics, and of course IL gear updates with bloodwork. I hope you guys will follow along. I have used the orange tops in the past with great success so looking forward to trying their injectables as well! Let me know if you want to see anything else in this log. My starting fasted weight for this next push is 270lbs. We did a 12 week mini cut which went really well. Here are my starting pics. I will be starting with the following dosages. Will throw in IL Mast E later.

IL Test 250 - 300mg weekly
IL Deca 200 - 150mg weekly
Orange Tops HGH - 2iu daily

4385e3c81f025e53d977cd2e583ae937.jpg

ef9b305b0faaab582614ad1b295ee941.jpg

7eea1eaede23298f1ddeb19b55f38868.jpg

a3f9a02fe3824414676ca60eb08bd048.jpg

ba9d2f9b9f2a01087b8450eae3414691.jpg



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Looking good brother. I’ll definitely be following your journey.


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Sub - freaking quads are bigger, I am jealous.


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cdubw44 said:
Sub - freaking quads are bigger, I am jealous.


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Thanks brother! Yep been hitting those hard and making sure I’m slow and controlled with all quad movements. Really trying to feel the muscle.


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Leg day today. Slowly working back after being off for a couple weeks and then my wife competing last weekend. She got her Pro Card in Woman’s Physique! Here is a shot of her at the warmup show and the Pro qualifier. Super excited for her!


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Killionb12 said:
Leg day today. Slowly working back after being off for a couple weeks and then my wife competing last weekend. She got her Pro Card in Woman’s Physique! Here is a shot of her at the warmup show and the Pro qualifier. Super excited for her!


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She looks great bro.

Btw, pretty easy to find her online with those pics. If it matters to you.., idk.
 
Forgot to post my workout for leg day. I have kept volume low and will adjust as needed.

Donkey calve raises 4 sets 490lbs - 16, 14, 12, 12

Abductors 110lbs - 20, 18

Adductors 150lbs - 15, 13, 12

Pendulum squats banded for extra resistance 3 plates 3 sec negs - 14, 12

Hip press 6 plates each leg - 15, 12

Prime Leg ext. 4 plates - 13, 12

Seated leg curls, rest pause last set 150lbs - 14, 12, 11
RP set - 10, 5, 3


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First week on IL injectables going great. GH great as always. Weight is up 2lbs from last week at 272lbs. I switched to micro dosing every day after listening to Fouad’s podcast. Big name guys do that and says it’s better at reducing sides. Will keep you updated on it. Checkins with [mention]Montego [/mention] below.

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Back day yesterday went great. Starting to feel my strength go up. Keeping everything controlled and slow as always. One thing I learned over the past few years is to slow things down and really feel the muscles working. It’s easy to start pushing more weight as you get stronger but I felt I was pushing too quickly and sacrificing the quality of the rep. The goal is to create as much mechanical tension as possible on that muscle to induce hypertrophy. Once you learn this your growth will be exponentially more than you ever had in the past. Hope you guys had a good weekend

Pull Day

Low iso rows 3 plates & 25lbs - 13, 11

Chest supported t-bar rows 4 plates - 12, 11

HS lat pulldowns 2 1/4 plates each arm - 15, 13

Rack pulls with snatch grip 315lbs - 13, 12

Seated high curls single arm 80lbs - 12, 10

Preacher curls 3 plates - 13, 12


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Killionb12 said:
Back day yesterday went great. Starting to feel my strength go up. Keeping everything controlled and slow as always. One thing I learned over the past few years is to slow things down and really feel the muscles working. It’s easy to start pushing more weight as you get stronger but I felt I was pushing too quickly and sacrificing the quality of the rep. The goal is to create as much mechanical tension as possible on that muscle to induce hypertrophy. Once you learn this your growth will be exponentially more than you ever had in the past. Hope you guys had a good weekend

Pull Day

Low iso rows 3 plates & 25lbs - 13, 11

Chest supported t-bar rows 4 plates - 12, 11

HS lat pulldowns 2 1/4 plates each arm - 15, 13

Rack pulls with snatch grip 315lbs - 13, 12

Seated high curls single arm 80lbs - 12, 10

Preacher curls 3 plates - 13, 12


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Stretch and crush > Grip and rip

Leeeeets go!
 
Hey guys. I will be switching to a variation of the bro split to work on bringing up some lagging parts. Mainly chest, lats, biceps, and adductors. Will still focus on bringing legs up overall. Chest and back every 4 days and legs every 4-5 days. Middle delts every 9 days and rear delts same as back

I have a dedicated Arm day so I can hit triceps once every 7 days since they are a strength of mine. I will do biceps on that day of course so I can hit them twice in a week since they are a weakness of mine.

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Had my chest day yesterday. Still getting used to this new split and workout variation. It’s super low volume but a lot of Rest pause, backoff sets, cluster sets and of course standard sets to failure. Been super excited about it so far.

Incline smith RP set 315lbs - 10, 3, 3
Backoff set 2 sec pause at bottom 225lbs - 12 reps

Prime flat press 1 plate on middle pin and 2 plates on bottom pin - 12
2nd set 1 plate on middle pin and 2 plates on top pin - 9

Pec Deck 210lbs 2 sets to failure with partial reps at the end. - 13, 12

Dips lean forward for chest focus - 20 reps

HS high Bicep curls single arm 80lbs 3 sec negatives - 12, 11

Lying cable curls with straight bar 45lbs - 12, 10

Incline DB curls 1 sec pause at bottom with 2 sec negative each set to failure 35lbs - 10, 9


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Leg day was yesterday. Walked out the gym limping. First leg day with new split and it didn’t disappoint.

Leg ext. 1st set was rest pause
2nd set straight set to failure 30% less weight

Lying leg curls rest pause 1st set
2nd set straight set to failure with 2 drop sets

Banded pendulum squats 1st set to failure 8-12 rep range 1 sec pause
2nd set to failure 15-20 rep range

Leg press 1 cluster set to 25 reps. Use weight that I can get no more than 15 reps. 5 reps rest 15 sec then 5 more reps. Repeat until 25 reps.

Bulgarian split squats 2 sets to failure 12-15 rep range

Adductors 1st set rest pause
2nd set backoff set 12-15 reps to failure then 2 drop sets
 
My back day from yesterday. I have notes in there to remind me. This workout is tough but efficient. Really enjoying the different approach with failure and RP sets. Adding in cluster sets on some days are a nice pump as well.

Back day 2

1. Incline DB row. 30 or 45 degree angle on the bench. Lat activation is the goal here. Dumbbells should travel in a slight arc movement and not straight up in down. Think about pulling the elbows back behind you and hands towards your hips. Really squeeze the shit out of these at the top. 2 working sets to failure. 1 top set 6-10 1 back off 12-15
2. Chest supported t bar row. Wide grip on these. The focus is shoulder blade movement here. Big stretch and big squeeze. Focus on keeping elbows at shoulder level. 1 rest pause set and one back off set 15-20 reps
3. Neutral grip chin assist. Focus on driving the elbows together on these like the reverse grip pull downs and think about keeping the arm and elbow lined up like the single arm pull downs. 1 top set 6-10 1 back off set 12-15.
4. DB pullover. Lay on a bench with your feet up on the bench so you can keep your abs tight and press your lower back into the bench. Don’t let your back arch to compensate for the pullover movement. We want all the movement to come from the shoulder. Cup the dumbbell and stretch back as far as you can comfortably and pause for a one count. Lift the weight and then stop before the dumbbell comes over your forehead and then return to the stretch. We want constant tension here. 3 sets of 12-15 here. You’re gonna have to go lighter than usual and this isn’t a movement you really want to overload the shoulder joint in. Let the stretch do all the work with a lighter weight.
5. Trap bar deadlifts. Work you way up to one ass kicking set in the 6-10 range. Grind these out and don’t leave anything in the tank.
6. Rear delt fly. if you did a cable in the first back day do the pec deck in this one or vice versa. Same shoulder blade focus as the last workout. 2 working sets to failure. One in the 12-15 range and one in the 15-20 range. Focus on a 2 count controlling the negative.


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Killionb12 said:
My back day from yesterday. I have notes in there to remind me. This workout is tough but efficient. Really enjoying the different approach with failure and RP sets. Adding in cluster sets on some days are a nice pump as well.

Back day 2

1. Incline DB row. 30 or 45 degree angle on the bench. Lat activation is the goal here. Dumbbells should travel in a slight arc movement and not straight up in down. Think about pulling the elbows back behind you and hands towards your hips. Really squeeze the shit out of these at the top. 2 working sets to failure. 1 top set 6-10 1 back off 12-15
2. Chest supported t bar row. Wide grip on these. The focus is shoulder blade movement here. Big stretch and big squeeze. Focus on keeping elbows at shoulder level. 1 rest pause set and one back off set 15-20 reps
3. Neutral grip chin assist. Focus on driving the elbows together on these like the reverse grip pull downs and think about keeping the arm and elbow lined up like the single arm pull downs. 1 top set 6-10 1 back off set 12-15.
4. DB pullover. Lay on a bench with your feet up on the bench so you can keep your abs tight and press your lower back into the bench. Don’t let your back arch to compensate for the pullover movement. We want all the movement to come from the shoulder. Cup the dumbbell and stretch back as far as you can comfortably and pause for a one count. Lift the weight and then stop before the dumbbell comes over your forehead and then return to the stretch. We want constant tension here. 3 sets of 12-15 here. You’re gonna have to go lighter than usual and this isn’t a movement you really want to overload the shoulder joint in. Let the stretch do all the work with a lighter weight.
5. Trap bar deadlifts. Work you way up to one ass kicking set in the 6-10 range. Grind these out and don’t leave anything in the tank.
6. Rear delt fly. if you did a cable in the first back day do the pec deck in this one or vice versa. Same shoulder blade focus as the last workout. 2 working sets to failure. One in the 12-15 range and one in the 15-20 range. Focus on a 2 count controlling the negative.


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Nice comprehensive write up
 
REHH said:
Nice comprehensive write up
Click to expand...

Thank you. Trying to make sure I remember the queue’s while performing each exercise. It’s funny how you can get in the mode of just moving weight. Need to get back to good execution and feeling every rep.


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My updates with [mention]Montego [/mention] yesterday. Weight is slowly going up and we are taking a conservative approach. Keep composition in check. Weight is 273lbs fasted. 3lbs in 2 weeks. Current dosages of Iron lion injectables.

50mg IL Test E daily
60mg IL Mast E daily
20mg IL Deca daily
3iu IL HGH orange tops daily
50mg Proviron daily
80mg Telmisartan daily


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