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Thread: Killionb12 journey to stage with Euro Pharmacies

  1. #161
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    Quote Originally Posted by i_SLAM_cougars View Post
    Whatís a widow maker?
    Its called that because you do 20 reps of squats non stop until you die so you leave your widow(wife) behind. LOL. 20 reps of a weight you can probably get 18 with but you do a few more. Thatís of course after 2 heavy working sets of squats.


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  2. #162
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    Upper workout from today. Energy is getting harder to come by but some Test Base definitely helps get through it.

    2-28-20 Upper DC

    HS incline iso press RP 8 plates - 15, 8, 7

    Cable flys low to high RP 60lbs - 14, 10, 7

    Close grip cable row RP 240lbs - 12, 7, 5

    Stretchers RP 140lbs - 12, 8, 7

    HS shoulder press RP 4 plates plus 2 25s - 14, 7, 5

    Reverse pec dec 120lbs 18, 15

    V bar press down 160lbs 15, 12


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  3. #163
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    New macros for training days.




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  4. #164
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    Leg workout from yesterday. Update pics coming tomorrow. Having a strategic cheat meal tonight with no water after 6pm to see how I react.

    5-29-20 Lower DC

    HS leg press RP 10 plates - 11, 7, 5

    Seated leg curls RP 195lbs - 16, 12, 11

    Lying leg curls - 12, 10 reps

    Leg ext. RP 230lbs - 12, 8, 6

    Adductors RP 170lbs - 13, 8, 6
    Drop set 125lbs 12

    Standing calf raises RP 225lbs - 15, 11, 9
    2nd RP set 225lbs - 11, 8, 7


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  5. #165
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    Just killed some five guys! Damn that was good. Oh how I have missed you. Strategic cheat meal.




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  6. #166
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    Update pics. Weighed in at 237.8lbs! Pretty much made weight this morning after a cheat meal and no water after 6pm last night. Pretty excited to have made weight with just a little under 4 weeks to go!! I finally have the start of striated glutes as well!!








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  7. #167
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  8. #168
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    How far out of your meet are you now?

    Looking pretty impressive...

    What type of show is it?

  9. #169
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    Quote Originally Posted by The Deadlifting Dog View Post
    How far out of your meet are you now?

    Looking pretty impressive...

    What type of show is it?
    Thanks Iím 3 weeks 6 days out. Iím doing classic physique class at a Regional national qualifier.


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  10. #170
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    You are looking good, especially your lower back!!
    Go kick ass.


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  11. #171
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    Quote Originally Posted by charger69 View Post
    You are looking good, especially your lower back!!
    Go kick ass.


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    Thanks bro! Now I just need to get wider in the back this next offseason!! Thatís the plan kick ass and ass questions later! LOL


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  12. #172
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    Quote Originally Posted by killionb12 View Post
    Thanks bro! Now I just need to get wider in the back this next offseason!! Thatís the plan kick ass and ass questions later! LOL


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    I have some health issues so I am skipping 2020, but I will be back onstage in 2021.
    Working through this corona virus situation makes this competition that much more difficult. Hats off to you!


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  13. #173
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    Quote Originally Posted by charger69 View Post
    I have some health issues so I am skipping 2020, but I will be back onstage in 2021.
    Working through this corona virus situation makes this competition that much more difficult. Hats off to you!


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    Thanks bro. It hasnít been easy for sure. I will be better for it next time I know! Iím sorry to hear about your health issues. If thatís you in the avatar you have a really good physique! You will be back on stage bro!! Stay focused bro you got this!!


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  14. #174
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    Looking PHENOMENAL man

    I see them striated glutes!
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  15. #175
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    Quote Originally Posted by Chark View Post
    Looking PHENOMENAL man

    I see them striated glutes!
    Thanks bro!!


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  16. #176
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    Quote Originally Posted by Chark View Post
    Looking PHENOMENAL man

    I see them striated glutes!
    I am getting concerned about you. LOL


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  17. #177
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    Leg workout from yesterday.


    6-1-20 Lower Loading B

    Safety bar squats 365lbs 10, 7 reps
    Backoff set 275lbs - 15 reps

    High wide Leg press 16 plates - 16, 14

    Seated leg curls 130lbs - 16, 16, 14, 13, 12

    Leg ext. 140lbs - 18, 16 reps

    Calf raises 130lbs - 16, 16, 15, 14, 14

    Seated bicep curls 100lbs 12, 11, 10 reps


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  18. #178
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    Nice TD to finish my prep.




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  19. #179
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    So how many mic's of t3 & t4 will you run, & for how long?
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  20. #180
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    Quote Originally Posted by flexin-rph View Post
    So how many mic's of t3 & t4 will you run, & for how long?
    Iím currently running 100mcg of T4 and 25mcg of T3 for the past 2 weeks and will continue probably sometime until the last week before show. Coach will dictate that as we get closer.


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  21. #181
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    What is your proposed contest weight?? Or, should I say, how much weight do you want to lose before contest?
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  22. #182
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    Quote Originally Posted by flexin-rph View Post
    What is your proposed contest weight?? Or, should I say, how much weight do you want to lose before contest?
    Iím already there. For classic physique and my height at 6í3 I have to be 237lbs or less. I was at 237.8lbs the other day. Little heavier today but thatís after higher carb day from training yesterday.


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  23. #183
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    Quote Originally Posted by killionb12 View Post
    Iím already there. For classic physique and my height at 6í3 I have to be 237lbs or less. I was at 237.8lbs the other day. Little heavier today but thatís after higher carb day from training yesterday.


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    Still want to tighten up more obviously but it will be just a in a few key areas like lower back, hamstrings and glutes.


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  24. #184
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    Upper workout from today.

    6-3-20 Upper DC

    HS Incline Press RP 6 plates 15, 8, 6

    Pec deck flys RP 180lbs 15, 12

    Seated dips 200lbs 16, 14, 12

    Close grip low rows RP 240lbs - 12, 9, 7

    Neutral grip lat pulldown RP 170lbs 12, 8, 6

    HS shoulder press RP 2 plates 2 25s - 9, 5, 4 reps

    Reverse pec deck 120lbs 20, 16 reps

    V bar press down 100lbs 20, 17 reps


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  25. #185
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    Update pics today. Iím sitting at 237.5lbs and Iím 3 weeks and 1 day out. Glad to see Iím at weight and can continue to dial it in more. Pics are a little dark today sorry.

    Body by Euro-Pharmacies








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  26. #186
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  27. #187
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    Planned cheat meal today. It was delicious!




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  28. #188
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    Upper workout from today.

    6Ė6-20 Upper loading A

    HS decline press (RP)8 plates - 12, 9, 6

    BB decline press (RP) 315lbs - 9, 6, 3

    BB military press (RP) 185lbs - 12, 8, 6

    Weighted dips (SS) +45lbs - 15, 12

    Wide-grip lat pulldowns (RP) 190lbs - 10, 6, 4

    Smith Bent over rows underhand (SS) - 11, 10


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  29. #189
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    Well guys I tweaked my lower back pretty good today doing legs. The funny thing is I was moving a bench with one hand and thatís how I did it. Legs hadnít nothing to do with it. Iím pretty upset because I donít want this to affect my prep and Iím less than 3 weeks out. Going to ice it and take some ibuprofen today and tomorrow being a off day will help hopefully. Say a little prayer for me if you believe in that. Thanks guys!


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  30. #190
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    Quote Originally Posted by killionb12 View Post
    Well guys I tweaked my lower back pretty good today doing legs. The funny thing is I was moving a bench with one hand and that’s how I did it. Legs hadn’t nothing to do with it. I’m pretty upset because I don’t want this to affect my prep and I’m less than 3 weeks out. Going to ice it and take some ibuprofen today and tomorrow being a off day will help hopefully. Say a little prayer for me if you believe in that. Thanks guys!


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    You’ll be alright man. I did the same thing a few weeks ago. I think the day after was worse than the day it happened but then the next day it was pretty tolerable. Just don’t do anything bone headed this close. If it feels like you’re aggravating it do something different.
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  31. #191
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    Quote Originally Posted by i_SLAM_cougars View Post
    Youíll be alright man. I did the same thing a few weeks ago. I think the day after was worse than the day it happened but then the next day it was pretty tolerable. Just donít do anything bone headed this close. If it feels like youíre aggravating it do something different.
    Thanks man. I will definitely be more careful next time. I was being lazy by moving the bench that way since energy levels are low this far into prep. Lesson learned.


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  32. #192
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    Quote Originally Posted by killionb12 View Post
    Planned cheat meal today. It was delicious!




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    Sorry about your lower back. Dude, that is one tasty looking burger & fries!

    Feel better!
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  33. #193
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    Back is feeling a lot better today. Got to rest it all day and hope to be on the treadmill and weights tomorrow. Will most likely go easy on weights obviously. Prep is still progressing and will hopefully bring my best package to the stage here in less than 3 weeks. Have a good night guys. Will check in tomorrow. Now go get them gains!


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  34. #194
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    Quote Originally Posted by killionb12 View Post
    Back is feeling a lot better today. Got to rest it all day and hope to be on the treadmill and weights tomorrow. Will most likely go easy on weights obviously. Prep is still progressing and will hopefully bring my best package to the stage here in less than 3 weeks. Have a good night guys. Will check in tomorrow. Now go get them gains!


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    I forgot to mention when I dicked my back up walking on a 2% incline the next day for an hour seemed to be the thing that really worked everything back into place
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  35. #195
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    Quote Originally Posted by i_SLAM_cougars View Post
    I forgot to mention when I dicked my back up walking on a 2% incline the next day for an hour seemed to be the thing that really worked everything back into place
    Nice I will try that. Thx!!


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  36. #196
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    Hey guys. Got a good upper pump workout today in. Took it super easy and light and just did high reps with drop sets to get a good pump due to tweaking my back on Sunday. I was exhausted afterwards but it was easy on the back.

    6-9-20 Upper Pump

    HS iso lateral low row 75lbs 25, 23
    Drop set 50lbs 15, 12

    HS iso lat pull down 75lbs 24, 22
    Drop set 50lbs 15, 10

    HS incline press 4 plates 16, 14
    Drop set 2 plates and 2 25ís - 12, 10

    High to low cable flys 130lbs 20, 18 reps

    HS Shoulder Press 2 plates 2 25s 20, 18
    Drop set 2 plates 15, 11

    Reverse pec deck 165lbs 20, 16

    Cable curls 20lbs 20, 18


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  37. #197
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    Hey guys went light again today for legs since the back was still a little stiff. Decided to just do machines and do a high volume workout.

    6-10-20 Lower Pump

    Leg ext. 110lbs - 25, 25, 24, 24, 23, 22, 21, 20 reps

    Lying leg curls 65lbs - 25, 25, 24, 24, 23, 22, 22, 20 reps

    Adductors 160lbs - 25, 24, 24, 22 reps

    Horizontal calf presses 130lbs - 25, 25, 24, 23, 22, 22


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  38. #198
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    Update pics.

    2 weeks and 2 days out. Current weight is 235.9lbs which makes me 1 pound under weight.

    Body by Euro-Pharmacies










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  39. #199
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    Got a good lower loading session in today. I also got a nice cheat meal again approved by coach. Th night before I ate something bad and I couldnít keep anything down the rest of the night. Woke up dehydrated and flat so coach ordered it up, steak and bake potato!

    6-13-20 Lower Loading A
    2 weeks out from competition 80% effort

    Smith BB squats 325lbs - 12, 12 reps

    Leg press 12 plates - 15, 15 reps

    Lying leg curls 110lbs 15, 14
    Drop set 65lbs - 10 reps

    Adductors 255lbs - 16, 14

    Calf presses 210lbs - 16, 15, 15






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  40. #200
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    Quads are separating nicely.
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