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Thread: Killionb12 journey to stage with Euro Pharmacies

  1. #481
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    Had a great hamstring and glutes workout yesterday. Loving where my strength and recovery is at right now. I hope I can maintain this though most of my prep this time around. Will be managing training fatigue a lot better this around. If needed I will implement less volume if I see a big decline in training strength and intensity. Same with cardio. I will most likely move to elliptical vs treadmill as I get closer to end of prep.

    5-6-21 leg day 2

    RDLs 365lbs - 11, 10, 8

    Bulgarian split squats 185lbs - 12, 11

    Standing calf raises 6 plates - 15, 15, 14, 12

    Sumo belt squats 4 plates - 15, 13

    Seated Hamstrings 190lbs - 16, 13
    Drop set 145lbs - 10

    Seated calf presses 8 plates - 20, 18


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  2. #482
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    if you have a chance...

    perhaps drop a comment on the following thread...

    https://forums.steroid.com/anabolic-...ml#post7549811

    Dude is looking to compete...
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  3. #483
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    Quote Originally Posted by The Deadlifting Dog View Post
    if you have a chance...

    perhaps drop a comment on the following thread...

    https://forums.steroid.com/anabolic-...ml#post7549811

    Dude is looking to compete...
    Thanks for letting me know. I went ahead and commented.


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  4. #484
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    We traveled to see my oldest son on Motherís Day and got a workout in with him. We had a great time and his youngest siblings got to hang out as well. My wife was pretty happy to have all her kids with her on Motherís Day. My son and I got our push day in while had leg day.

    5-9-21 push day 2

    BB Decline bench 405lbs - 12, 10
    Backoff set 4 sec negs 315lbs - 12

    Superset
    Dips machine 190lbs - 12, 12, 11
    HS Decline press 6 plates - 12, 11, 10

    DB lateral raises 35lbs - 12, 12, 10

    HS Reverse shoulder press 4 plates - 15, 14

    Cable flyís high to low 140lbs - 12, 11

    Rear delt flyís 30lbs - 16, 15

    Face pulls 160lbs - 15, 13




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  5. #485
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    Leg day yesterday. Pretty good workout and killed the legs.

    5-10-21 leg day 1

    Hack squats banded 3-4 sec negs 10 plates - 12, 11, 9

    Leg press 22 plates - 12, 11, 11

    Standing calf raises 6 plates - 14, 12, 12, 11

    Leg ext single leg 55lbs - 18, 16, 15

    Seated calf raises 90lbs - 20, 18


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  6. #486
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    5-11-21 pull day 1
    Felt strong need to go up next week

    T bar rows 5 plates - 12, 11, 11

    HS iso low row 4 plates each arm - 15, 14, 14, 12

    Hammer curls 50lbs - 16, 15, 15

    Close grip low cable rows 220lbs - 13, 12

    HS high bicep curls 80lbs - 16, 14


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  7. #487
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    Had a great push day. Felt strong and threw around 150s dumbbells on incline bench for reps. Prep is going good so far. I know will be dropping the hammer soon. Enjoying the food for now. LOL

    5-13-21 push day 2

    DB incline press 150s - 10, 7
    Backoff 140s - 14
    Backoff 3-4 sec negs 120s - 10

    HS incline press 4 plates 2 25s - 13, 11, 10

    HS incline flies 2 25s - 11, 10

    Cable flys low to high 25lbs - 18, 16

    HS Standing lateral raises 90lbs - 14, 11, 10

    Delt Cable flyís 10lbs - 15, 15

    Face pulls 50lbs - 16, 15, 13

    Tricep ext 42.5lbs - 20, 17




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  8. #488
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    Updates from yesterday for coach. Weight is hovering around 270lbs. Iím currently 14 and 16 weeks out.







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  9. #489
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    You are great in bro!Your diet consists of what types of food?

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  10. #490
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    Quote Originally Posted by davimeireles View Post
    You are great in bro!Your diet consists of what types of food?

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    Thank you. The Typical stuff. Eggs, egg whites, beef, chicken, rice, potatoes, oatmeal, nuts, avocados, and greens like asparagus and broccoli.


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  11. #491
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    Good push day. Coach made updates to nutrition plan and food has been cut. Felt it a little in todayís workout. Endurance wasnít there and gassed a little early on some sets. Otherwise strength was still there.

    5-17-21 push day 1

    DB flat Bench 150s - 12 (+2), 10, 6(+2)

    BB flat bench wide grip 315lbs - 10, 8
    Reverse grip 275lbs - 12

    DB lateral raises 40lbs - 10, 10, 8
    Drop set 30lbs - 6

    HS Decline press 105lbs - 10, 9

    Machine lateral raises 140lbs - 16, 15

    Cable flys high to low 35lbs - 16, 15

    Rear delt cable flyís 15lbs - 16, 15, 12


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  12. #492
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    Good pull day. Had some work done on my back with Chiropractor so kept it short but intense today on pull day. Felt good.

    5-19-21 pull day 1

    Chest supported rows 4 plates - 10, 10
    Backoff set 2 plates 2 25s - 12

    DB rows 140s - 12, 11

    Hammer curls 70lbs - 10, 10, 9

    HS Pulldowns 6 plates - 10, 9
    Drop set 4 plates - 12

    HS High curls 75lbs - 12, 12, 10


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  13. #493
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    5-21-21 push day 2

    Neutral grip bench press 335lbs - 10, 8, 6
    Heavy set 365lbs - 7

    DB incline press 100lbs - 12, 11, 10

    HS incline press 100lbs - 12, 11

    Incline flyís 50lbs - 13, 11

    Cable lateral raises 20lbs - 15, 15, 14

    Upright rows 110lbs - 15, 13, 13

    Face pulls 70lbs - 13, 12, 11


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  14. #494
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    Update pics for coach. New low for me and havenít been sub 270s in awhile. Feeling good and still holding onto strength so far. Weight is 266.4lbs.







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  15. #495
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    Had an awesome leg day yesterday. Strength was definitely there. Set a PR on Pendulum squats.

    5-22-21 leg day 2

    Pendulum squats 5 plates - 10(PR), 8
    Backoff set 3 plates - 12

    Leg press 20 plates - 12, 11

    Standing calf raises 275lbs - 15, 12, 12, 11

    Adductors 130lbs - 15, 13, 13, 12

    Leg ext. 4 plates 1 25lb - 14, 13

    Seated calf raises 2 plates - 20, 19


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  16. #496
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    Nice push day today. Strength is still pretty good. Fatiguing a little quicker but not bad.

    5-25-21 push day 1

    DB flat bench 150s - 13, 10, 8

    Neutral grip BB decline bench 315lbs - 11, 9
    Backoff set 3-4 sec negs 225lbs - 12

    HS Decline press 100lbs - 11, 10

    Cable flys low to high 30lbs - 15, 12

    Cable lateral raises 20lbs - 13, 12, 10

    Smith behind neck BB press 135lbs - 14, 12

    Reverse pec deck 150lbs - 16, 15


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  17. #497
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    Had a good pull day yesterday. Rest day today other than morning cardio. Feeling good still and strength is still up. Will be 12 weeks out tomorrow.

    5-27-21 pull day 1

    T bar rows 4 plates - 12, 12, 11

    Meadow rows 2 plates & 25lb - 13, 12

    Incline DB curls 45lbs - 12, 12, 10

    HS iso high row 2 plates & 25 each arm - 15, 14

    HS High curls 75lbs - 16, 15, 15, 12

    Close grip cable low row 240lbs - 12, 11
    Drop set 180lbs - 8


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  18. #498
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    Pic updates for coach yesterday. Weight is down a little more from last week. Was a little flat that morning without getting my standard amount of water the day before. Everything is going good and changes seem to be happening weekly. 12 weeks and 13.5 weeks out.








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  19. #499
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    Looking great. Iím 8 weeks out and you look better than me.
    I would like to make a comment and I hope you take it the right way....
    show us more of your chest on the side chest ... twist some more.


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  20. #500
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    Quote Originally Posted by charger69 View Post
    Looking great. Iím 8 weeks out and you look better than me.
    I would like to make a comment and I hope you take it the right way....
    show us more of your chest on the side chest ... twist some more.


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    Thanks man. Typically i do. I was rushing that morning because it was chilly. LOL. Here is a side by side comparing this week to last. Turning more on the picture on right which was last week.





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  21. #501
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    Quote Originally Posted by killionb12 View Post
    Thanks man. Typically i do. I was rushing that morning because it was chilly. LOL. Here is a side by side comparing this week to last. Turning more on the picture on right which was last week.





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    Yes thatís what I was talking about. You have such a great chest development... show it off. You might try turning even a little more.
    I am by no means a coach however just the other day, I had someone critique me and side chest was the one. What a difference a little twisting makes.
    See what looks best for you.
    I usually pose to hide weaknesses! LOL
    Keep up the good work man!


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  22. #502
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    Quote Originally Posted by charger69 View Post
    Yes thatís what I was talking about. You have such a great chest development... show it off. You might try turning even a little more.
    I am by no means a coach however just the other day, I had someone critique me and side chest was the one. What a difference a little twisting makes.
    See what looks best for you.
    I usually pose to hide weaknesses! LOL
    Keep up the good work man!


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    Definitely man I will give it a try. Thanks for the feedback!


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  23. #503
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    Leg workout from yesterday. Strength for some reason wasnít there so I backed it off a little. Still had a good workout.

    5-30-21 leg day 2
    12 weeks out - strength not there today

    Pendulum squat 4 plates & 25 - 10, 9
    Backoff set 4 plates - 10

    Leg press 18 plates - 12, 11

    Standing calf raises 6 plates - 16, 15, 14

    Adductors 130lbs - 20, 16, 14

    Leg ext. 55lbs each leg - 16, 15

    Seated calf raises 4 sec negs. 2 plates - 22, 18, 18

    Single leg press 4 plates - 20, 18


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  24. #504
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    Push day yesterday. Felt good. Decided to hit some isolation movements first to connect better with chest on compound movements later. Definitely worked and got a nice pump.

    6-2-21 push day 1

    Prime chest press 270lbs - 15, 14, 14

    Smith incline press 315lbs - 9, 8
    Backoff set 275lbs - 11

    Cable flys high to low 35lbs - 16, 15

    BB bench press 315lbs - 10
    Backoff set 225lbs - 21

    DB lateral raises 25lbs - 20, 18

    HS lateral raises 140lbs - 15, 12

    Cable rear delt flyís 20lbs - 15, 15, 14


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  25. #505
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    Back day today. Felt strong and got a great pump.

    6-4-21 Pull day 1

    T bar rows 4 plates - 12, 10
    Backoff set 3 plates & 25 - 12

    Dead stop DB rows 140lbs - 12, 11

    Prime bicep curls 70lbs - 15, 12, 11

    HS high iso row 6 plates - 12, 11

    HS high bicep curls 80lbs - 16, 14, 14

    Close grip cable rows 240lbs - 13, 12




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  26. #506
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    Quote Originally Posted by killionb12 View Post
    Back day today. Felt strong and got a great pump.

    6-4-21 Pull day 1

    T bar rows 4 plates - 12, 10
    Backoff set 3 plates & 25 - 12

    Dead stop DB rows 140lbs - 12, 11

    Prime bicep curls 70lbs - 15, 12, 11

    HS high iso row 6 plates - 12, 11

    HS high bicep curls 80lbs - 16, 14, 14

    Close grip cable rows 240lbs - 13, 12




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    Holy shit man!!! Your hard work is apparent in your back! You look awesome!


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  27. #507
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    Quote Originally Posted by charger69 View Post
    Holy shit man!!! Your hard work is apparent in your back! You look awesome!


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    Thanks brotha!


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  28. #508
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    Insane back shot
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  29. #509
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    6-6-21 push day 2

    HS Decline press 105lbs - 13, 12

    DB incline press 130lbs - 12, 11, 8

    Prime incline press 6 plates - 11, 11

    Prime pec deck flys 230lbs - 16, 15

    DB shoulder press 80lbs - 15, 13

    Cable lateral raises 20lbs - 15, 12

    Face pulls 35lbs - 15, 12, 10


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  30. #510
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    Quote Originally Posted by Cuz View Post
    Insane back shot
    Thanks bro!


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  31. #511
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    Had a great leg day yesterday even with lower carbs with new meal plan for this week.

    6-7-21 leg day 2

    Leg ext. 4 plates - 16, 16

    Reverse banded Hack squats 12 plates - 8, 8
    Backoff set 8 plates - 12

    Leg press 20 plates - 13, 13

    Standing raises 6 plates - 15, 13, 13

    Adductors 135lbs - 12, 11, 10

    HS iso leg press 6 plates each leg - 15, 14

    Seated calf raises 140lbs - 18, 15, 14


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  32. #512
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    6-10-21 push day 1

    HS Decline press 110lbs - 13, 12

    DB flat bench 150lbs - 10, 7
    Backoff set 120s - 12

    Cable flyís high to low 35lbs - 15, 15, 14

    Supinated grip bench press 225lbs - 15, 15

    To failure and then uni-laterals
    DB lateral raises 20lbs - 20, 20, 20

    Upright rows 110lbs - 15, 14

    Cable Rear delt flyís 20lbs - 15, 14, 14


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  33. #513
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    Continuing to improve....looking awesome, brother!
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  34. #514
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    Weekly checkins. Weight hit a new low yesterday at 259.3lbs. I was back up this morning at 260.9 but was after a high day.







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  35. #515
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    Had a great leg day yesterday. Felt strong even though I was a little tired.

    6-15-21 leg day 2

    Hack squat 12 plates - 11, 10

    Leg press 20 plates - 10, 9
    Backoff set 16 plates - 12

    Standing calf raises 120lbs - 16, 15, 12, 10

    Adductors 250lbs - 18, 16, 14

    Abductors 130lbs - 15, 14

    Leg ext. 185lbs - 15, 14

    Seated calf raises 2 plates - 22, 20


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  36. #516
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    6-16-21 pull day 2

    HS lat pull downs 4 plates 2 25s - 11, 10
    Backoff set 4 plates - 12
    Drop set 2 plates - 20

    T bar rows 4 plates - 12, 10

    Preacher curls 135lbs - 12, 11, 10

    HS iso low row 8 plates - 13, 12

    HS high bicep curl 80lbs - 17, 16, 16

    HS Pullover 4 plates - 20, 18


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