IFBB Pro Killionb12 and IL log

[Killionb12]

Solid.

How do you like the prime Pulldown?

It’s super smooth and plate loaded like most prime machines. You can load the end, middle or beginning range, depending on where you want the most resistance. I will send you video.


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[Killionb12]

What are prime pull downs?

It’s this.

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[Killionb12]

Updates for [mention]Montego [/mention] this morning. Sitting at 280lbs fasted. Professing each week and keeping pretty good composition so far. Definitely the leanest I have been at 280lbs. Slow and steady wins the race.

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[Montego]

Updates for [mention]Montego [/mention] this morning. Sitting at 280lbs fasted. Professing each week and keeping pretty good composition so far. Definitely the leanest I have been at 280lbs. Slow and steady wins the race.

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Growing right along

 

[Killionb12]

Hey guys had a good chest and side delts workout yesterday. Here is what went down. I got my hands on 200lbs dumbbells for the first time so I had to give them a try. Got 6 reps and 1 assisted rep for 7 total in flat bench. Was pretty happy with that even though I didn’t feel my strongest that day since I had to get an earlier workout in with less food in me. Just goes to show how strong Ronnie Coleman was doing these easily on incline bench for 12 reps. Workout below.

DB flat bench press 1st set 200lbs - 7 reps
2 backoff sets 150lbs - 13, 11 reps

Seated Incline Hammer strength press 2 sets 3 plates per side 1 sec pause at bottom - 14, 13 reps

Pec fly machine 3 sets 230lbs - 15, 15, 14 reps
1 backoff set 205lbs - 20 reps and 5 partial reps

Lying cable lateral raises with 2 sec pause at top 55lbs - 15, 12, 11 reps

Standing cable lateral raises 3 sets 30lbs - 12, 11, 10

Overhead cable tricep ext. 40lbs - 13, 12

Side cable tricep ext. 20lbs - 15, 14


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[Jbswole40]

Nice

 

[REHH]

It’s this.

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Was thinking it was an special exercise

 

[Killionb12]

Was thinking it was an special exercise

Oh got it. Prime equipment is probably the best equipment I have used besides maybe Arsenal brand. My gym is full of it.


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[CompoundLifts31]

Updates for [mention]Montego [/mention] this morning. Sitting at 280lbs fasted. Professing each week and keeping pretty good composition so far. Definitely the leanest I have been at 280lbs. Slow and steady wins the race.

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Damn. Your legs are crazy. Not that the rest of your looks bad in any way, but damn quadzilla!!!

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[Killionb12]

Damn. Your legs are crazy. Not that the rest of your looks bad in any way, but damn quadzilla!!!

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Haha thanks brother! I will take it. Legs were always my weak part and I have spent 3+ years working with [mention]Montego [/mention] to get them up to par with the rest of me. I have walked around with over 20 inch arms for awhile and needed my lower body to catch up. Now I think they are a strength of mine. I guess the hard work paid off!


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[Killionb12]

Had a good hamstring/glute day today. My new split is starting to become smoother and execution is getting better.

Seated hamstring curls RP set 170lbs - 13, 5, 3
2nd set to failure 140lbs - 20 reps

Kneeling hamstring curls 90lbs cluster set to failure - 23 reps total each leg

Glute bridge 8 plates to failure - 13, 11

RDLs 3 sets 365lbs - 11, 9, 8

Adductors 3 sets 110lbs to failure - 20, 18, 15


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[CompoundLifts31]

Haha thanks brother! I will take it. Legs were always my weak part and I have spent 3+ years working with [mention]Montego [/mention] to get them up to par with the rest of me. I have walked around with over 20 inch arms for awhile and needed my lower body to catch up. Now I think they are a strength of mine. I guess the hard work paid off!


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Thats awesome bro. I think a lot of guys do that to themselves, myself included. I started training my legs pretty hard and realized my knee was hurting more than it should have.

Somewhere along the line, I partially tore my meniscus. Im just glad I can still do dead lifts occasionally. I still can do leg curls and other exercises, but squats are out for a while.

The progress youve made with your legs is inspiring. Keep killin it. Im following along and rooting for you.

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[Killionb12]

Thats awesome bro. I think a lot of guys do that to themselves, myself included. I started training my legs pretty hard and realized my knee was hurting more than it should have.

Somewhere along the line, I partially tore my meniscus. Im just glad I can still do dead lifts occasionally. I still can do leg curls and other exercises, but squats are out for a while.

The progress youve made with your legs is inspiring. Keep killin it. Im following along and rooting for you.

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Well hope you heal up soon. I got away from barbell squats. I was progressively getting heavier and heavier but wasn’t seeing the leg growth. It wasn’t until I started focusing on hack squats, pendulum squats and heals elevated smith squats that i started to see real growth. Traditional squats are great for strength but in my opinion not the best for hypertrophy.


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[Jbswole40]

Agree with u there,I been doing heals elevated lately, pendulum and different stances on leg press,I'm seeing some growth,after years of injuries and lack of exercise my legs were lacking big time.
Nice log,looking great 👍 👌

 

[Killionb12]

Agree with u there,I been doing heals elevated lately, pendulum and different stances on leg press,I'm seeing some growth,after years of injuries and lack of exercise my legs were lacking big time.
Nice log,looking great

Yeah I think people get caught up on what you are “supposed” to do and not what fits their body the best. I’m taller with poor mobility in ankles and hips. For that reason, traditional squats never really fit me well. Back supported movements like hack squat and pendulum allow me to get full ROM and better stimulus on quads. Most importantly zero lower back pain.

Thank you by the way! Trying to make this interesting and hopefully helpful at the same time.


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[Jbswole40]

Yeah I think people get caught up on what you are “supposed” to do and not what fits their body the best. I’m taller with poor mobility in ankles and hips. For that reason, traditional squats never really fit me well. Back supported movements like hack squat and pendulum allow me to get full ROM and better stimulus on quads. Most importantly zero lower back pain.

Thank you by the way! Trying to make this interesting and hopefully helpful at the same time.


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Definitely...thanks..back squat & deadlift I have pretty much abandoned..5 broke vertebrae mostly L's and a couple t's,torn meniscus and pcl broke tibial plateau 2018..I definitely have to tread lightly...tough building it back up,but I do love leg day.

 

[Killionb12]

Back day from yesterday.

10-14-22 back/rear delts

Rope Cable pullovers 72.5 - 13, 12

Single arm cable rows 70lbs - 12, 11

Prime single arm pulldowns 1 plate & 10lbs on middle and top peg - 12
Backoff set minus the 10lbs on top and middle peg. - 15

Reverse grip lat pulldowns 180lbs - 13, 12

Rear delt flys on pec deck 140lbs - 14, 13, 12


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[Killionb12]

Checkins with coach this morning. Fasted weight is 282lbs. Steadily climbing each week.

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[REHH]

300lbs is calling you name…..

 

[Killionb12]

300lbs is calling you name…..

Haha I don’t know about that. Not sure I want to lose 53lbs to make my cutoff weight.


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[Montego]

300lbs is calling you name…..

If we pushed hard it would take zero time lol. His weight cap wouldn't like that though.

 

[Montego]

Haha I don’t know about that. Not sure I want to lose 53lbs to make my cutoff weight.


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Just need 100mcg t3, 200mcg clen and no carbs for 12 weeks

 

[REHH]

I thought you were in open heavyweight

 

[Killionb12]

Just need 100mcg t3, 200mcg clen and no carbs for 12 weeks

LOL, well maybe everything other than no carbs!


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[Killionb12]

I thought you were in open heavyweight

I’m a classic physique Pro. Classic Physique has weight caps based on your height. Mine is 247lbs.

They don’t have weight classes for Open bodybuilding in the Pros. Only open and 212.


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[Killionb12]

Hey guys was on vacation this week in Jamaica. Just got back and was able to get some workouts in and not eat too terrible while on vacation. Will be checking in tomorrow due to early morning arrival and not feeling well. Great thing was I came home to a nice TD from Ironlion. Replenished on some HGH orange tops.

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[Killionb12]

Got some cool pics with some dolphins including them lifting me up out of the water by their noses! Had to flex on them. LOL

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[REHH]

I’m a classic physique Pro. Classic Physique has weight caps based on your height. Mine is 247lbs.

They don’t have weight classes for Open bodybuilding in the Pros. Only open and 212.


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That’s what I meant open bodybuilding. Didn’t realize you were classic

 

[Killionb12]

That’s what I meant open bodybuilding. Didn’t realize you were classic

Ok okay got it. Yeah been classic from the start. Being 6’3 I never really felt Open was a good fit for me. I would have to be 300lbs on stage to be competitive at the Pro level and even then it’s probably not good enough. Don’t want to push my body to that extreme and it’s already uncomfortable being 290lbs in the off-season, plus I’m not getting any younger.


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[REHH]

Ok okay got it. Yeah been classic from the start. Being 6’3 I never really felt Open was a good fit for me. I would have to be 300lbs on stage to be competitive at the Pro level and even then it’s probably not good enough. Don’t want to push my body to that extreme and it’s already uncomfortable being 290lbs in the off-season, plus I’m not getting any younger.


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Completely understand. Good call imo