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genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

IFBB Pro Killionb12 PSL/EP Log

Pull workout from yesterday. Destroyed my back.

9-28-21 Pull B

Straight arm pulldowns 165lbs - 15, 14

Nautilus pulldowns 110lbs one arm - 15, 13

One arm cable row 75lbs - 15, 14

Smith Bent over rows 225lbs - 15, 13

HS low row single arm 3 plates - 14, 13

Rear delt cable fly’s 15lbs - 16, 15, 15

Preacher curls 2 plates - 20, 18, 16

Incline DB curls 50lbs - 15, 14

Hardcore back workout, you put in nice volume.
 
Quad day yesterday didn’t start out too well. Had some lower back pain and so I couldn’t go as heavy with smith squats. Ended up doing only do a few sets and moving to hack squats. Much easier on lower back. Still had a crazy quad day and could barely walk afterwards. I’m sore as hell today which is weird since I haven’t been sore like this in a long time.

9-29-21 Quads B

Standing calf raises 6 plates - 14, 14, 12

Horizontal calf presses 215lbs - 20, 18, 16

Heals elevated Smith squats 365lbs - 10, 8
Backoff set 315lbs - 12

Hack squats 8 plates - 12, 10
Backoff set 6 plates - 13

Leg ext 4 plates & 25lbs - 15, 12, 10

Abductors 130lbs - 16, 15

Adductors 150lbs - 12, 11

HS iso leg press one leg 5 plates - 15, 13
 
Weekly checkins. Currently sitting at 268lbs I’m up 30lbs since contest in a little over 4 weeks.

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Killer hamstring/back day yesterday. I had to push it back a few days since I was out of town visiting family. Definitely needed that extra time off. Still could have used even another day. My back was smashed even before I started deadlifts. It affected the amount of reps I got. I got a few more last week at this weight but made the best of It though and wrecked my back. Hamstrings were toast afterwards as well. Feeling it today for sure.

10-4-21 hamstring/back

Straight arm pulldowns 165lbs - 14, 13, 11

HS pullover 6 plates - 12, 11, 10

Deadlifts 495lbs - 4, 455lbs - 9, 8
Backoff set 405lbs - 10

Seated hamstring curls 180lbs - 13, 11, 10

Horizontal calf presses 210lbs - 18, 16, 16

Lying hamstring curls 2 plates - 16, 14, 11

Seated calf raises 2 plates & 20lbs - 16, 15, 12

Standing hamstring curls 55lbs -
2 sets to failure
 
Yeah I get that a lot with my side chest. Will be working hard to get that front and rear double to be my best!

Work on that lat flaring to get the extra illusion of width in those poses
 
Work on that lat flaring to get the extra illusion of width in those poses

My posing is pretty good and I’m able to get the most out of my physique just need more lats especially lower lats. Here is a pose at the gym shortly after getting pro card.

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Work on that lat flaring to get the extra illusion of width in those poses

Here is another one from my warmup show before nationals. Again the posing is there just need more chest, biceps and lats to make this pose better. Will have plenty of time to do that in the next year or so. Won’t be stepping on a pro stage until I feel ready to do so.

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Do you get bloods done regularly to keep up with gyno and free test?

I do bloods regularly to make sure all health markers are good. If not I will make adjustments to get them back in range. Usually I get bloodwork every 3 months or once a quarter.
 
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