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Oakley6575 said:
No man, if I understand it correctly, your parents don't have anything to do with your genetics. My entire family is obese, type 2 diabetics, zero muscle mass, etc. but if I grow muscle during an off season, its because of my genetics. At least that's what Ketchup tells me. And he is a top level coach. So I have to believe him.
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Completely disagree.

Have you seen Killionb12 son?

He LOOKS like his parents are IFBB pros and, they are

It's not the end all be all of course but, it can definitely impact certain your physique in ways you can't change it.
 
Montego said:
He's 30lbs heavier then when we started together and if I remember right he was "on" at that point.
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And in my unprofessional opinion and eyes I’d say pretty close to same body composition 🤷🏻‍♂️
 
SB Labs
Montego said:
Completely disagree.

Have you seen Killionb12 son?

He LOOKS like his parents are IFBB pros and, they are
emoji1787.png


It's not the end all be all of course but, it can definitely impact certain your physique in ways you can't change it.
Click to expand...
:ROFLMAO: You may have missed my sarcasm. My point was exactly what you are saying. Good genetics for bodybuilding show through pretty well. And they are handed down by your family...

Guys like Erock and I are not one of the chosen ones. We can't rely on genetics to make progress in bodybuilding.
 
Oakley6575 said:
You may have missed my sarcasm. My point was exactly what you are saying. Good genetics for bodybuilding show through pretty well. And they are handed down by your family...

Guys like Erock and I are not one of the chosen ones. We can't rely on genetics to make progress in bodybuilding.
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Oh! Then yes, right over my head
 
Just realized I never posted sundays workout. Hit delts and upper back. Very solid session only 1 set on machine shoulder press cause I broke the machine. Second machine I broke last week 🥲 eventually they’re gonna watch the cameras and tell me to stop using my gym pin lol. But just gonna see how long I can get away with it I guess 🤣

Delts and upper back
Sunday, Mar 22, 2026 at 5:38pm

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 11
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 8

Shoulder Press (Machine Plates)
Set 1: 310 lbs x 10

Lateral Raise (Machine)
Set 1: 270 lbs x 10
Set 2: 270 lbs x 9

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 8

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10
Set 3: 60 lbs x 9
 
Arms and legs in the books. Got first set of bloodwork back today. Looks fantastic for being “on” as long as I have plus having 500 mg eq in the mix so I’ll take it! Coach had me pull bloods to basically see what we look like after pushing for a while. Will be dropping to cruise Thursday. Been fun and made a ton of progress but my ole body tired of being a pin cushion lol. After about 3 weeks of cruising I’ll prolly be dying to blast again 🤣
Arms and legs
Tuesday, Mar 24, 2026 at 5:57pm

Hip Adduction (Machine)
Set 1: 253 lbs x 12
Set 2: 253 lbs x 11
Set 3: 253 lbs x 8
Set 4: 253 lbs x 8

Bicep Curl (Cable)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 9
Set 3: 165 lbs x 7
Set 4: 165 lbs x 6

Triceps Pushdown
Set 1: 220 lbs x 15
Set 2: 220 lbs x 13
Set 3: 220 lbs x 12
Set 4: 220 lbs x 9

Seated Leg Curl (Machine)
Set 1: 211 lbs x 13
Set 2: 211 lbs x 12
Set 3: 211 lbs x 10

Leg Extension (Machine)
Set 1: 284 lbs x 19
Set 2: 284 lbs x 17
Set 3: 284 lbs x 15

IMG_2539.pngIMG_2540.png
 
ERock5 said:
Arms and legs in the books. Got first set of bloodwork back today. Looks fantastic for being “on” as long as I have plus having 500 mg eq in the mix so I’ll take it! Coach had me pull bloods to basically see what we look like after pushing for a while. Will be dropping to cruise Thursday. Been fun and made a ton of progress but my ole body tired of being a pin cushion lol. After about 3 weeks of cruising I’ll prolly be dying to blast again
Arms and legs
Tuesday, Mar 24, 2026 at 5:57pm

Hip Adduction (Machine)
Set 1: 253 lbs x 12
Set 2: 253 lbs x 11
Set 3: 253 lbs x 8
Set 4: 253 lbs x 8

Bicep Curl (Cable)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 9
Set 3: 165 lbs x 7
Set 4: 165 lbs x 6

Triceps Pushdown
Set 1: 220 lbs x 15
Set 2: 220 lbs x 13
Set 3: 220 lbs x 12
Set 4: 220 lbs x 9

Seated Leg Curl (Machine)
Set 1: 211 lbs x 13
Set 2: 211 lbs x 12
Set 3: 211 lbs x 10

Leg Extension (Machine)
Set 1: 284 lbs x 19
Set 2: 284 lbs x 17
Set 3: 284 lbs x 15

View attachment 242950View attachment 242951
Click to expand...

Subbed in!!!


Sent from my iPhone using Tapatalk
 
Push day ✅
Very good day today with lots of steps lol. Took my daughter to the zoo and she had a blast and I got a shit load of steps. Got home in time to go blast out a push workout and had my chest ready to pop.
Only plan updates this week is dropped down to 500 test and 100 npp for a week and then will drop to full cruise next week just to taper off
Push
Thursday, Mar 26, 2026 at 6:29pm

Butterfly (Pec Deck)
Set 1: 335 lbs x 11
Set 2: 335 lbs x 9
Set 3: 335 lbs x 9

Single Arm Triceps Pushdown (Cable)
Set 1: 130 lbs x 11
Set 2: 130 lbs x 8
Set 3: 120 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 325 lbs x 7
Set 2: 315 lbs x 7
Set 3: 315 lbs x 6

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 8
Set 3: 270 lbs x 7

Bench Press (Smith Machine)
Set 1: 315 lbs x 8
Set 2: 315 lbs x 7
Set 3: 315 lbs x 5

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 11
Set 2: 312.5 lbs x 8
Set 3: 312.5 lbs x 7

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

Chest Dip
Set 1: 15 reps
Set 2: 10 reps

IMG_2762.jpegIMG_2763.jpeg
 
ERock5 said:
Push day
Very good day today with lots of steps lol. Took my daughter to the zoo and she had a blast and I got a shit load of steps. Got home in time to go blast out a push workout and had my chest ready to pop.
Only plan updates this week is dropped down to 500 test and 100 npp for a week and then will drop to full cruise next week just to taper off
Push
Thursday, Mar 26, 2026 at 6:29pm

Butterfly (Pec Deck)
Set 1: 335 lbs x 11
Set 2: 335 lbs x 9
Set 3: 335 lbs x 9

Single Arm Triceps Pushdown (Cable)
Set 1: 130 lbs x 11
Set 2: 130 lbs x 8
Set 3: 120 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 325 lbs x 7
Set 2: 315 lbs x 7
Set 3: 315 lbs x 6

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 8
Set 3: 270 lbs x 7

Bench Press (Smith Machine)
Set 1: 315 lbs x 8
Set 2: 315 lbs x 7
Set 3: 315 lbs x 5

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 11
Set 2: 312.5 lbs x 8
Set 3: 312.5 lbs x 7

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

Chest Dip
Set 1: 15 reps
Set 2: 10 reps

View attachment 243337View attachment 243338
Click to expand...
That's some strong ass pressing after all that work before. And the flat pressing is impressive AF!!! 315 after all that work previously, ur a fuckin animal

Sent from my motorola razr 2025 using Tapatalk
 
samgraves82 said:
That's some strong ass pressing after all that work before. And the flat pressing is impressive AF!!! 315 after all that work previously, ur a fuckin animal

Sent from my motorola razr 2025 using Tapatalk
Click to expand...
By the time I get to flat press that shit feels heavy af forsure 🤣
 
SB Labs
LEG DAY! ✅
Coach has me doing some rehab pt stuff for my bitch ass knees that don’t want to cooperate but it actually seemed to help felt I could go deeper on my reps without the pain. We will see how they feel tomorrow
Legs
Friday, Mar 27, 2026 at 6:32pm

Hip Abduction (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 250 lbs x 8

Hack Squat (Machine)
Set 1: 180 lbs x 10
Set 2: 270 lbs x 9
Set 3: 270 lbs x 9
Set 4: 320 lbs x 6

Lying Leg Curl (Machine)
Set 1: 160 lbs x 10
Set 2: 150 lbs x 10
Set 3: 140 lbs x 12

Leg Press (Machine)
Set 1: 770 lbs x 10
Set 2: 770 lbs x 8
Set 3: 720 lbs x 8

Seated Calf Raise
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 160 lbs x 6

Single Leg Press (Machine)
Set 1: 230 lbs x 12
Set 2: 230 lbs x 11

IMG_2768.jpeg
 
ERock5 said:
LEG DAY!
Coach has me doing some rehab pt stuff for my bitch ass knees that don’t want to cooperate but it actually seemed to help felt I could go deeper on my reps without the pain. We will see how they feel tomorrow
Legs
Friday, Mar 27, 2026 at 6:32pm

Hip Abduction (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 250 lbs x 8

Hack Squat (Machine)
Set 1: 180 lbs x 10
Set 2: 270 lbs x 9
Set 3: 270 lbs x 9
Set 4: 320 lbs x 6

Lying Leg Curl (Machine)
Set 1: 160 lbs x 10
Set 2: 150 lbs x 10
Set 3: 140 lbs x 12

Leg Press (Machine)
Set 1: 770 lbs x 10
Set 2: 770 lbs x 8
Set 3: 720 lbs x 8

Seated Calf Raise
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 160 lbs x 6

Single Leg Press (Machine)
Set 1: 230 lbs x 12
Set 2: 230 lbs x 11

View attachment 243539
Click to expand...
If anyone knows what helps shit knees, it's me, way to late after the fact though
 

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