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Thread: Killionb12 journey to stage with Euro Pharmacies

  1. #401
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    Nice work!

    Do you feel like you're making progress?
    Any specific areas you're working on? Weak points you want to bring up?
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  2. #402
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    Quote Originally Posted by kelkel View Post
    Nice work!

    Do you feel like you're making progress?
    Any specific areas you're working on? Weak points you want to bring up?
    Thanks!

    Definitely making progress. Goals were to bring up legs and back. Legs have definitely grown and back seems to be getting better as well.


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  3. #403
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    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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  4. #404
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    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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  5. #405
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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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  6. #406
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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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  7. #407
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    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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  8. #408
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    Well didnít feel great going into my workout today but felt much better once I got started. Had a pretty decent push day. These 3 second negatives on chest movements have been nice. Really good pump in the chest.

    12-28-20 push day 1

    Incline DB press 125lbs 3 sec negatives - 10, 9, 7

    Smith behind neck shoulder press 225lbs - 10, 8
    Backoff set 185lbs - 15

    Incline DB flys 60lbs - 10, 10, 9

    Tricep kickbacks 35lbs - 15, 12, 12

    Machine Lateral raises 155lbs - 15, 12, 11

    HS Incline press 6 plates 3 sec negatives - 10, 10(1 rep assisted)


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  9. #409
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    Pull day went pretty well yesterday. Backed off the weight a little and really controlled the weight and slowed down the negatives. Trying to get a better mind muscle connection. Today is an off day.

    12-29-20 pull day 1

    Warmup with pull-ups 2 sets to failure

    T bar row 5 plates 3 sec. negatives - 12, 12, 10

    Hammer curls 70lbs - 10, 10, 10

    HS iso-lateral low row 6 plates - 12, 12, 10

    Cable curls 30 - 15, 12, 12

    Stretchers 145lbs - 15, 15

    Preacher curls 3 plates - 10, 10


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  10. #410
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    Had a great last workout in 2020. Itís fitting that it ended with a leg workout. Thatís an area that I have been trying to improve the past 2 years. They have come a long way but Iím not finished. It will be a strong point for me hopefully by the end of 2021. Hope everyone has a Happy New Year. Hereís to a better year in 2021! Letís get it!

    12-31-20 leg day 2

    Hack squats 3 sec negatives 8 plates - 12, 10, 10

    Leg press 18 plates - 11, 11, 10

    Seated calf raises 3 plates - 17, 16

    Adductors 305lbs - 12, 12, 12, 11

    Standing calf raises 90lbs 5 sec negatives - 12, 10, 10, 10

    Leg ext. 200lbs 3 sec negs. - 12, 10, 8
    Drop set 170lbs - 6
    Drop set 140lbs - 6


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  11. #411
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    Good push day yesterday. Felt pretty strong. Chest was pumped and was toast by the end of workout.

    1-1-21 push day 2

    (3 sec negatives on all reps below)
    Flat BB bench press 405lbs - 5
    365lbs - 7, 6
    Backoff set 315lbs - 8

    Seated military press 275lbs - 5
    245lbs - 6
    225lbs - 8

    Flat bench DB fly press 80lbs - 10, 10, 8

    Rope Overhead tricep ext. 57.5 - 15, 12

    Machine lateral raises 155lbs - 13, 12, 10

    Cable flys high to low 180lbs - 11, 10


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  12. #412
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    You’re the model of consistency brother...looking solid as usual!
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  13. #413
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    Quote Originally Posted by SampsonandDelilah View Post
    Youíre the model of consistency brother...looking solid as usual!
    Thanks brotha!


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  14. #414
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    Weekly updates for coach. Weighed in at 279.9lbs. this morning fasted. Feeling pretty good overall with this blast. Gained over an inch on my legs this blast so far which Iím excited about. Still trying to bring up back and chest as well. Tried my basement to see if lighting was better.









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  15. #415
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    Wheels definitely looking bigger. Damn 280 fresh, that’s impressive. Seems like a few months ago you were in the mid 260’s?!

    Mind posting a typical diet during your blast? Would be interested in seeing. I’m sitting at 255 out of the rack but am struggling with food at the moment and carb cravings are the only way I’m getting em in

    What’s the ultimate goal? Whatever it is, you are on your way
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  16. #416
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    Push day was a huge success. Had a crazy pump in my chest probably since I took some EP Anadrol 50mg before my workout. My skin felt like it was going to pop after my last chest exercise. Definitely love me some EP Anadrol. I forgot how much since I havenít taken any orals since my contest.

    1-5-21 push day 1

    DB Decline bench press 3 sec negs. 125lbs - 10, 8, 8
    Backoff set 100lbs - 10

    DB shoulder press 100lbs - 11, 9, 9

    HS decline press 6 plates - 10, 10, 10

    Machine lateral raises 160lbs - 14, 12, 11

    Cable flyís high to low 180lbs - 13, 11

    Reverse pec dec 180lbs - 15, 13


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  17. #417
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    Quote Originally Posted by SampsonandDelilah View Post
    Wheels definitely looking bigger. Damn 280 fresh, thatís impressive. Seems like a few months ago you were in the mid 260ís?!

    Mind posting a typical diet during your blast? Would be interested in seeing. Iím sitting at 255 out of the rack but am struggling with food at the moment and carb cravings are the only way Iím getting em in

    Whatís the ultimate goal? Whatever it is, you are on your way
    Thanks bro! Yeah I was sitting in the 260s and pretty lean back in August. I was still rebounding from my last contest. Coach started pushing the food pretty hard after that and we put on some good lean muscle since then. Right now Iím in my offseason and will continue until about April when i start prepping for my first show of 2021 and then nationals right after where hopefully I will get my pro card. We will see, just trying to improve my lagging areas right now. Mainly legs and back but everything can get better thatís for sure. Iím a Classic physique guy so I cant get too big otherwise I will have a hard time making my required weight for my height.


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  18. #418
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    Quote Originally Posted by SampsonandDelilah View Post
    Wheels definitely looking bigger. Damn 280 fresh, thatís impressive. Seems like a few months ago you were in the mid 260ís?!

    Mind posting a typical diet during your blast? Would be interested in seeing. Iím sitting at 255 out of the rack but am struggling with food at the moment and carb cravings are the only way Iím getting em in

    Whatís the ultimate goal? Whatever it is, you are on your way
    This is where Iím at right now. Roughly 4500 Calories on training day.


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  19. #419
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    Leg day from yesterday.

    1-8-21 leg day 2

    BB Squats 455lbs - 9, 8, 8
    Heavy set 500lbs - 5

    Leg press 18 plates - 11, 10

    Seated calf raises 3-4 second negs. 3 plates - 16, 15

    Adductors 305lbs - 14, 12, 10, 10

    Leg ext 190lbs - 12, 11,
    Drop set 160lbs - 8

    Standing calf raises 3-4 sec negs. 105lbs - 12, 12, 11, 10


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  20. #420
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    Quote Originally Posted by killionb12 View Post
    This is where I’m at right now. Roughly 4500 Calories on training day.

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    Awesome, thank you!

    Looking great bro and wishing you all the success in
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  21. #421
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    Quote Originally Posted by killionb12 View Post
    This is where Iím at right now. Roughly 4500 Calories on training day.


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    You are eating a lot of calories in your last meal. No issues?

    Damn man, you have accomplished an overhaul on your legs. Great job! I wish mine would improve that fast!


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  22. #422
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    Quote Originally Posted by charger69 View Post
    You are eating a lot of calories in your last meal. No issues?

    Damn man, you have accomplished an overhaul on your legs. Great job! I wish mine would improve that fast!


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    Thanks bro. I have killed my legs twice a week since my last competition. One day is quad focused and the other is hamstring glute focus. It has definitely helped. No issues with that many calories in my last meal. It actually helps me stay full through the night. I donít wake up in the middle of the night starving. LOL


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  23. #423
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    Quote Originally Posted by SampsonandDelilah View Post
    Awesome, thank you!

    Looking great bro and wishing you all the success in
    Thanks bro, appreciate it!!


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  24. #424
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    1-10-21 pull day 1

    Pull-ups 3 sets - 12, 11, 11

    Bent over rows 1 sec. squeeze 275lbs - 12, 11, 10

    Incline DB curls 50lbs - 10, 10, 10, 10

    Lat pull downs 180lbs - 12, 12, 11

    Cable curls 30 - 12, 10

    Straight arm pull downs 65 - 15, 12


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  25. #425
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    Posterior leg day. Hamstring were toast afterwards. Got to deadlift with my son today. Always a good day when he is here.

    1-12-21 leg day 1

    Deadlifts 500lbs - 8, 6
    Heavy set 545lbs - 4

    Good mornings 155lbs - 12, 12, 10

    Seated calf raises 4-5 sec negs. 3 plates - 16, 15, 14, 12

    Seated hamstring curls 160lbs - 15, 14, 12
    Drop set 130lbs - 9

    Standing calf raises 105lbs slow negs. - 12, 12, 10


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  26. #426
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    1-13-21 push day 1
    3 sec negatives on all chest movements

    DB bench press 140lbs - 11, 8
    Backoff set 125lbs - 8

    Cable crossover rear delt flyís 60lbs - 12, 11, 10

    HS Decline press 6 plates & 2 25s - 11, 11, 10

    Lateral raise machine 160lbs - 14, 13, 11

    Flat bench DB fly press 70lbs - 12, 10


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  27. #427
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    1-16-21 leg day 2

    Hack squats 3-4 sec negs. 8 plates & 2 25s - 10, 9, 9
    Backoff set 8 plates - 12

    Leg press 20 plates 3-4 sec negs. - 11, 10

    Seated calf raises 3 plates 4-5 sec negs. - 16, 15

    Adductors 305lbs - 12, 12, 10

    Standing calf raises 105lbs - 15, 12, 10

    Leg ext. 200lbs 3-4 sec negs. - 12, 10
    Drop set 170lbs - 8


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