Nice TD from PSL

[macedog24]

Looks dam sexy!! Keep killing it

- - - Updated - - -

A little TD from PSL! Got to keep this gravy train going!

Bloods are in. Looks pretty good with just 350mg of EP Test Prop, Tren Ace and Mast Prop a week.

Numbers looks solid!! Great work and thanks for the bloods. Im sure the community thanks you as well

 

[killionb12]

Upper workout from today.

5-4-20 Upper DC

BB Incline press RP 315lbs 10, 6, 4 reps

DB Incline flys RP 60lbs 12, 9, 7

Dips 15 reps

Close grip low cable rows RP 230lbs 11, 7, 6

Stretchers RP 170lbs 11, 8, 6

cable lateral raises RP 35lbs 10, 6, 5

Face pulls 100lbs 12, 10

V bar press downs 160lbs 16, 13

 

[OTG85]

This guy is peeled and shredded. Looking very good bro.

 

[killionb12]

This guy is peeled and shredded. Looking very good bro.

Thanks brotha!!

 

[killionb12]

Meals 1, 2, 3 and post workout shake so far today. This is a training today as well so carb intake will be higher pre and post workout.

 

[killionb12]

Training from today.

5-5-20 Lower DC

Leg press RP 16 plates 11, 7, 5

Seated leg curls RP 185lbs 12, 9, 7

Leg ext. RP 200lbs 14, 9, 7
Drop set single leg 95lbs 8

Adductors 145lbs 15, 15

Calf raises RP 140lbs 14, 9, 8
2nd RP 140lbs 12, 11, 9,

Cable curls 50lbs 12, 12

 

[Stugatz]

Ok ok, hold up. I hope you don't mind that I did this, it's something I do time to time for people who are logging our products because sometimes they are so wrapped up in how they look NOW that they don't stop to look at how far they've actually come. So I did this little side by side of your progress so far. I have to ask one question to make sure I'm understanding correctly.....you did this all in 2 WEEKS?! If so that's amazing bro. See for yourself...HUGE improvements in definition and overall leanness. 2 weeks? Really??

 

[CaptainAAA]

#legit
#respect

 

[killionb12]

Ok ok, hold up. I hope you don't mind that I did this, it's something I do time to time for people who are logging our products because sometimes they are so wrapped up in how they look NOW that they don't stop to look at how far they've actually come. So I did this little side by side of your progress so far. I have to ask one question to make sure I'm understanding correctly.....you did this all in 2 WEEKS?! If so that's amazing bro. See for yourself...HUGE improvements in definition and overall leanness. 2 weeks? Really??

No that’s pretty cool! Thanks for doing it! Haha I guess I did since pictures don’t lie. My coach is getting me dialed in for sure! Im still eating a decent amount of food as well. Not a whole lot of changes nutritionally each week.

 

[killionb12]

Ok ok, hold up. I hope you don't mind that I did this, it's something I do time to time for people who are logging our products because sometimes they are so wrapped up in how they look NOW that they don't stop to look at how far they've actually come. So I did this little side by side of your progress so far. I have to ask one question to make sure I'm understanding correctly.....you did this all in 2 WEEKS?! If so that's amazing bro. See for yourself...HUGE improvements in definition and overall leanness. 2 weeks? Really??

And of course some solid gear from PSL! Glad I don’t have to worry about that while I’m in prep.

 

[killionb12]

Ok ok, hold up. I hope you don't mind that I did this, it's something I do time to time for people who are logging our products because sometimes they are so wrapped up in how they look NOW that they don't stop to look at how far they've actually come. So I did this little side by side of your progress so far. I have to ask one question to make sure I'm understanding correctly.....you did this all in 2 WEEKS?! If so that's amazing bro. See for yourself...HUGE improvements in definition and overall leanness. 2 weeks? Really??

Actually I went back and looked that’s about 4 weeks apart in those two pics. I will still take those results in just 4 weeks. Thanks for sharing again.

 

[killionb12]

No training today. Here are my meals for the day. It’s a low calorie day on non training days.

 

[Stugatz]

Actually I went back and looked that’s about 4 weeks apart in those two pics. I will still take those results in just 4 weeks. Thanks for sharing again.

Ok I thought the first was 10 weeks out and the second was 8 weeks out.

Either way that's still spectacular for 2 or 4 weeks of progress. Especially considering you were already lean to begin with, those last few bf% are the hardest to lose. I stand by what I said...Amazing work.

 

[killionb12]

Ok I thought the first was 10 weeks out and the second was 8 weeks out.

Either way that's still spectacular for 2 or 4 weeks of progress. Especially considering you were already lean to begin with, those last few bf% are the hardest to lose. I stand by what I said...Amazing work.

Thanks brotha. Since I had to switch shows the weeks got confused probably. I was originally going to compete in May but it got postponed so I chose a new one in late June.

 

[killionb12]

5 day update. I’m currently 7 weeks and 2 days out from my competition. My weight this morning is 243.7lbs. So I’m a little over 6lbs from making weight.

 

[killionb12]

My workout from yesterday.

5-7-20 Upper Loading B

Smith incline bench press 315lbs 12, 9
Backoff set 275lbs 10

Cable flys 100lbs 10, 9

DB Rows 95lbs 12, 12

Rack pulls 405lbs 13, 11

DB shoulder press 80lbs 15, 14

Cable lateral raises 30lbs 12, 11

Underhand Tricep ext. 100lbs 16, 15

 

[killionb12]

Leg workout from today. My legs are definitely feeling weaker with all the cardio but that’s expected. Fortunately I haven’t lost much mass on them so that’s good.

5-9-20 Lower Loading

Safety bar squats 365lbs 8, 7 reps

Leg press 14 plates 12, 12 reps
Backoff set 12 plates 14 reps

Stiff leg dead’s 225lbs 11, 10

Leg curls 155lbs 18 reps

Adductors 170lbs 12, 10

Standing calf raises 225lbs 15, 15, 13, 12, 12, 11

Db Incline hammer curls 50lbs 12, 10, 8

 

[killionb12]

No training today guys. Much needed rest for sure. I did get my 60 mins of fasted cardio this morning. Hope everyone is having a great weekend. Here is my macro breakdown for
Rest days. I also pinned 100mg of EP Test Prop, Mast Prop and Tren Ace today. I’m also still taking 50mcg of Clen, 50mg of EP Var, 100mcg of T4 and 3iu of Gh daily as well.

 

[killionb12]

Upper DC training today. Here is my macro breakout for training days right now as well.

5-10-20 Upper DC

BB flat bench RP 365lbs 9, 6, 4
Back off set 315lbs 12 reps

Low to high cable flys RP 80lbs 12, 9, 7

Close grip low cable rows RP 250lbs 11, 8, 5 reps

Stretchers RP 170lbs 10, 7, 5 reps

DB lateral raises RP 30lbs 9, 7, 6 reps

Face pulls RP 80lbs 12, 10, 8 reps

Rear delt rows 45lbs 12 reps

Tricep rope ext. 100lbs 15, 15

 

[killionb12]

Lower workout from today.

5-11-20 Lower DC

Smith BB squats RP 405lbs 9, 6, 4 reps

Single leg machine press RP 110lbs 12, 8, 6 reps

Seated leg curls RP 185lbs 10, 8, 7
Drop set 155lbs 10

Leg ext. RP 200lbs 15, 9, 6

Adductors 140lbs 15, 15
Drop set 95lbs 10

Seated Calf presses RP 185lbs 16, 12, 11
2nd RP set 185lbs 15, 14, 12

 

[killionb12]

My 4 day update with coach. Weight stayed roughly the same but definitely tightened up some.

 

[killionb12]

A little side by side from where i started this past offseason in August until now. I’m 4lbs lighter on the right!

 

[ph734k]

A little side by side from where i started this past offseason in August until now. I’m 4lbs lighter on the right!

Hardcore shit. I can see your serratus anterior muscles look good. They’re one of my favorite muscle groups. Barely anyone works them

 

[OTG85]

Brother you got to have one of the best physiques on the board right now. Fucking crazy transformation.

 

[killionb12]

Hardcore shit. I can see your serratus anterior muscles look good. They’re one of my favorite muscle groups. Barely anyone works them

Thanks brotha!

 

[killionb12]

Today’s upper loading workout. Started out strong but tired out towards the end. Didn’t have any gas left in the tank by the time I hit shoulders.

5-13-20 Upper Loading A

Smith incline press 325lbs 12, 10 reps
Back off set 275lbs 11 reps

Incline cable flys 60lbs 13, 12 reps

BB rows 275lbs 12, 11 reps
Back off set 225lbs 10 reps

Wide grip lat pulldowns 190lbs 12, 11 reps

Smith Behind neck press 205lbs 11, 10

Face pulls 80lbs 16, 14 reps

Close grip bench 185lbs 15, 12 reps

 

[killionb12]

My leg workout from yesterday. Did a BFR band workout with my legs since I’m losing strength each week. It was killer. I forgot how much these bands work. The pump was insane almost to the point it started to hurt. My legs are sore today for sure. I’m going to incorporate these more into my workouts with lighter weight and higher reps as recommended. Much needed rest today.

5-14-20 Lower Loading
BFR Band training 30-50% of max with bands

Safety bar squats 225lbs 15, 12, 12, 12, 10

Close stance leg press 8 plates 20, 18, 15

Leg ext. 110lbs 18, 16, 14

Seated leg curls 95lbs 20, 20, 20, 20, 20

Adductors 80lbs 20, 20, 18, 16

Seated Calf raises 110lbs 20, 20, 18, 17

Seated calf presses 125lbs 20, 20 reps

 

[killionb12]

Upper workout from today.

5-16-20 Upper DC

BB decline bench press RP 315lbs 13, 9, 6

High to low cable flys RP 170lbs 14, 10, 8

Close grip low cable rows RP230lbs 12, 9, 8

Stretchers RP 190lbs 11, 8, 5

HS shoulder press RP 185lbs 14, 8, 7

Cable lateral raises RP 30lbs 11, 9

 

[killionb12]

Diet is staying the same this week. Coach had me start T3 for 5 days. Will adjust after that. Been having issues with feeling weak and exhausted lately. Started B12 for energy and Proviron to help with libido as well. Feeling better but I know this comes with the territory. Will keep my head down and keep moving forward. Here is my workout from today. Felt good throughout the workout which is the only time I feel I have energy which is a good thing.

5-17-20 Lower DC

Leg press RP 16 plates 14, 8, 6
BFR set 8 plates 20 reps

Leg curls RP 155lbs 15, 11, 8
BFR set 95lbs 25

Leg ext. RP 200lbs 12, 8, 6
BFR set 125lbs 20

Adductors 155lbs 18, 17

Standing calf raises RP 185lbs 20, 16, 14
2nd RP set 185lbs 20, 15, 12

 

[Stugatz]

Diet is staying the same this week. Coach had me start T3 for 5 days. Will adjust after that. Been having issues with feeling weak and exhausted lately. Started B12 for energy and Proviron to help with libido as well. Feeling better but I know this comes with the territory. Will keep my head down and keep moving forward. Here is my workout from today. Felt good throughout the workout which is the only time I feel I have energy which is a good thing.

5-17-20 Lower DC

Leg press RP 16 plates 14, 8, 6
BFR set 8 plates 20 reps

Leg curls RP 155lbs 15, 11, 8
BFR set 95lbs 25

Leg ext. RP 200lbs 12, 8, 6
BFR set 125lbs 20

Adductors 155lbs 18, 17

Standing calf raises RP 185lbs 20, 16, 14
2nd RP set 185lbs 20, 15, 12

Just the pre-contest blues bro! You got this. Dieting to this level takes a toll on you. That's why only the strong succeed in this sport. I couldn't do it. I quit keto after a week because the lack of carbs turned me into a depressed 16 year old girl. I swear I was ready to start wearing eyeliner.

 

[killionb12]

Just the pre-contest blues bro! You got this. Dieting to this level takes a toll on you. That's why only the strong succeed in this sport. I couldn't do it. I quit keto after a week because the lack of carbs turned me into a depressed 16 year old girl. I swear I was ready to start wearing eyeliner.

Haha I needed that. Thanks buddy. Yeah it’s not for the faint of heart. I have second guess myself a few times but I don’t have it in me to quit!!

 

[killionb12]

Just some goodies I used today. Loving this prep cycle so far. Can’t go wrong with EP Gear.

 

[killionb12]

Workout from today.

5-19-20 Upper Loading B

Smith incline press 325lbs 9, 7 reps

Low to high cable fly’s 80lbs 13 reps
Drop set 50lbs 10 reps
Drop set 30lbs 16 reps

T bar rows 160lbs 10, 8

Rack pulls 405lbs 11, 8

DB shoulder press 80lbs 15, 10

Face pulls 100lbs 15, 14

Rope tricep ext. 120lbs 15, 13

 

[killionb12]

5 weeks 2 days out. Current updates sent to coach. I think he is about to drop the hammer on me, LOL. Weight down just a little.

 

[Harbormaster]

Looking good man! It will get worse before it gets better but you can do it. 5 weeks is nothing compared to what you have already put in. Plus, as soon as the show is over you can scarf down 3000 calories . Just dont do it for too long or you will gain 40 lbs in a month like I did after my 1st show

 

[killionb12]

Looking good man! It will get worse before it gets better but you can do it. 5 weeks is nothing compared to what you have already put in. Plus, as soon as the show is over you can scarf down 3000 calories [emoji16]. Just dont do it for too long or you will gain 40 lbs in a month like I did after my 1st show

Haha thanks for advice. I’m definitely looking forward to that post show meal!!

 

[Harbormaster]

What does your coach have you running for the rest of the prep? Are you going to switch to suspensions? Just curious what the wisdom is these days , it's been almost 13 years for me so I'm sure things are different.

 

[killionb12]

What does your coach have you running for the rest of the prep? Are you going to switch to suspensions? Just curious what the wisdom is these days , it's been almost 13 years for me so I'm sure things are different.

I’m running Test Prop, Tren Ace and Mast Prop right now. I’m pretty sure I will run those until the end maybe drop some when I get closer. As we get closer I’m sure he will determine what needs dropped if anything. This is my first time prepping with this coach so I don’t know what to expect yet but I’m confident in him.

 

[Harbormaster]

I’m running Test Prop, Tren Ace and Mast Prop right now. I’m pretty sure I will run those until the end maybe drop some when I get closer. As we get closer I’m sure he will determine what needs dropped if anything. This is my first time prepping with this coach so I don’t know what to expect yet but I’m confident in him.

It's good that you have confidence in him. That will be super important when you get close to the finish line and he might tell you to do something that may seem crazy at the time.

You look like you are in the right place for 5 weeks. I can definitely see all the cuts just under the surface. You aren't peaking too early so that's good, I can tell that it wont take long to drop that last layer for you.

 

[killionb12]

It's good that you have confidence in him. That will be super important when you get close to the finish line and he might tell you to do something that may seem crazy at the time.

You look like you are in the right place for 5 weeks. I can definitely see all the cuts just under the surface. You aren't peaking too early so that's good, I can tell that it wont take long to drop that last layer for you.

Awesome thanks for the feedback!

 

[killionb12]

So excited that my home gym opened up today! Got a great workout in and saw some familiar faces. Feels almost like normal again.

2-22-20 Upper DC

HS incline press 160lbs 12, 8, 5

Pec deck flys 195lbs 13, 9, 7

Close grip low cable rows 230lbs 12, 8, 6

Stretchers 180lbs 12, 8, 7

HS reverse shoulder press 4 plates 12, 9, 7

Reverse pec deck 130lbs 12, 9, 7

Rope tricep ext. 120lbs 12, 10

 

[killionb12]

Leg workout from today. Had a killer workout and felt strong throughout. A little TNE 100mg 1 hour before definitely helped.

2-23-20 Lower DC

Belt squats RP 4 plates 2 25s - 13, 9, 7
BFR backoff set 2 plates 2 25s - 15 reps

Lying leg curls RP 130lbs 11, 8, 6 reps
Drop set 90lbs 12 reps

Leg ext. RP 220lbs 14, 11, 9
BFR backoff set 155lbs 15, 11 reps

Adductors 105lbs 15, 15

Calf raises RP 4plates 2 25s - 15, 13, 11
2nd RP set - 15, 12, 10

Cable bicep curls 60lbs - 12, 12, 10

 

[killionb12]

Here is my 5 day update! Currently 4 weeks 4 days out and sitting at 241.9lbs. Coach made small adjustments to diet after last Check-in so it’s nice to see them working.

Body by Euro-Pharmacies

 

[Harbormaster]

Your core and back are looking really tight man!! In another couple weeks that back is going to fucking prime!

 

[killionb12]

Your core and back are looking really tight man!! In another couple weeks that back is going to fucking prime!

Thanks bro! Goal is to be peeled that’s for sure!!

 

[Stugatz]

Here is my 5 day update! Currently 4 weeks 4 days out and sitting at 241.9lbs. Coach made small adjustments to diet after last Check-in so it’s nice to see them working.

Body by Euro-Pharmacies

​Damn you just keep getting leaner and leaner and you're still managing to stay full and avoid looking depleted. You got this down to a science bro.

 

[killionb12]

​Damn you just keep getting leaner and leaner and you're still managing to stay full and avoid looking depleted. You got this down to a science bro.

Thanks bro but I can’t take credit it’s all thanks to my coach.

 

[killionb12]

No training today and coach had my skip cardio as well. Will be back to normal tomorrow. Here is my leg workout from yesterday.

5-26-20 Lower Loading A

Smith BB Squat 405lbs 10, 9 reps
Widow maker 275lbs 20 reps

Close stance leg press 16 plates 12, 10 reps

Lying leg curls 140lbs 13, 10 reps
Drop set 100lbs 10 reps

Seated leg curls 125lbs 15, 12

Standing calf raises 225lbs 15, 15, 14, 12
2 min stretch

Ez curls 100lbs 15, 13, 12

 

[killionb12]

Macros currently for non training days.

 

[Stugatz]

Macros currently for non training days.

​I think I'd faint if I only had 57g of carbs in a day. Being as big as you are it must be brutal no? Do you notice effects on your energy or mood?

 

[killionb12]

​I think I'd faint if I only had 57g of carbs in a day. Being as big as you are it must be brutal no? Do you notice effects on your energy or mood?

Yep not a lot of energy on those days but hanging in there.

 

[killionb12]

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

 

[killionb12]

New macros fro training days.

 

[killionb12]

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

 

[killionb12]

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

 

[killionb12]

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!!

 

[killionb12]

 

[Stugatz]

You are in a great spot with still 4 weeks to go.

What's your plan for the next 4 weeks? Still looking to trim down a bit more? Or will you be focusing on carb/sodium manipulation and filling your muscle bellies out a bit more? Probably still time for both honestly.

 

[killionb12]

You are in a great spot with still 4 weeks to go.

What's your plan for the next 4 weeks? Still looking to trim down a bit more? Or will you be focusing on carb/sodium manipulation and filling your muscle bellies out a bit more? Probably still time for both honestly.

Not quite sure yet coach will determine that this week. I know we might do a re-feed this coming Thursday. Thanks man!!

 

[killionb12]

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

 

[killionb12]

Nice little TD to finish off my prep with. Thanks PSL!

 

[Harbormaster]

Very noticeable change in your legs since last week! The cuts are really popping, I can see the striations starting to creep up too. Once you hit that T3 shit is going to go fast when you are at this point! Can't wait to see next week

 

[killionb12]

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

 

[killionb12]

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

Body by Euro-Pharmacies

 

[killionb12]

 

[Harbormaster]

Nice!! You are nailing that side chest pose man! Your rear delts are looking fucking massive! Your back is looking great man! When your through all this I would love to see your non pre comp back routine.

 

[killionb12]

Nice!! You are nailing that side chest pose man! Your rear delts are looking fucking massive! Your back is looking great man! When your through all this I would love to see your non pre comp back routine.

Thanks bro! Definitely, I can PM it to you when I’m done.

 

[Harbormaster]

Thanks bro! Definitely, I can PM it to you when I’m done.

That would be much appreciated! It's always been my weak point and was the difference between 1st and second on my last show. How about a most muscular? Hows the pec separation looking?

 

[killionb12]

That would be much appreciated! It's always been my weak point and was the difference between 1st and second on my last show. How about a most muscular? Hows the pec separation looking?

Seeing more and more that’s for sure. Got 3 weeks to dial them in! I’m classic physique so most muscular isn’t required.

 

[killionb12]

Planned cheat meal today. It was delicious!

 

[Harbormaster]

Seeing more and more that’s for sure. Got 3 weeks to dial them in! I’m classic physique so most muscular isn’t required.

Got it. They didn't have classic physique when I was doing shows. I wish they did, personally I think it's a much better look ! Its definitely a great thing to have a division that guys that dont have top tier genetics ( like myself ) can excel in with hard work and commitment. You're definitely going to be really shredded on that stage!

Are you at the point now when you have a cheat meal you can see it pumping you up within a couple hours?

 

[killionb12]

Got it. They didn't have classic physique when I was doing shows. I wish they did, personally I think it's a much better look ! Its definitely a great thing to have a division that guys that dont have top tier genetics ( like myself ) can excel in with hard work and commitment. You're definitely going to be really shredded on that stage!

Are you at the point now when you have a cheat meal you can see it pumping you up within a couple hours?

Yes after my cheat meal without hours everting is popping and Veins are crazy. Especially the next morning since usually it’s the last meal of the day.

 

[killionb12]

Upper workout from today.

6–6-20 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

 

[killionb12]

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!

 

[Harbormaster]

Oh man that sucks! Always the way it happens, it's never doing deadlifts or bent over rows, it's always some minor thing that just gets tweaked wrong and bam. Hopefully it's just a spasm and it will settle down in a day or 2. Try not to let it get you down man, you are ready to go, all you really need to do now is keep on with the diet. I know for me that stressing out and being tense always makes it worse.

You got this bro

 

[killionb12]

Oh man that sucks! Always the way it happens, it's never doing deadlifts or bent over rows, it's always some minor thing that just gets tweaked wrong and bam. Hopefully it's just a spasm and it will settle down in a day or 2. Try not to let it get you down man, you are ready to go, all you really need to do now is keep on with the diet. I know for me that stressing out and being tense always makes it worse.

You got this bro

Thanks man. I worked so hard so I don’t want this to screw me up for my show. I still have 2 weeks and 6 days so hopefully I will be good to go.

 

[killionb12]

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!

 

[Harbormaster]

Nice! Glad to hear it's going better.

 

[killionb12]

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 25’s - 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

 

[Harbormaster]

Good call on taking it q little easy man. I'm sure your body would have preferred another day off but I know the mind fuck that would come from taking 2 days off at this point would probably be worse. Glad it went ok man that's a good sign

 

[killionb12]

Good call on taking it q little easy man. I'm sure your body would have preferred another day off but I know the mind fuck that would come from taking 2 days off at this point would probably be worse. Glad it went ok man that's a good sign

Yeah coach told me he would rather me not workout but I felt I was good enough for a light pump workout. I actually felt like the back was even looser after the workout. Felt good and did some cardio afterwards as well.

 

[killionb12]

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

 

[Harbormaster]

That's great , 2 days with no flare up! Good judgment not killing it with squats today though! At this point it's just keeping that pump going anyway. Is he going to have you stop doing legs soon or go all the way through? The old wisdom was to not do legs for the last week or so, not sure if that's still a thing or not.

 

[killionb12]

That's great , 2 days with no flare up! Good judgment not killing it with squats today though! At this point it's just keeping that pump going anyway. Is he going to have you stop doing legs soon or go all the way through? The old wisdom was to not do legs for the last week or so, not sure if that's still a thing or not.

Yes we will pull legs probably before the last week of prep.

 

[killionb12]

Update pics.

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

Body by Euro-Pharmacies

 

[Harbormaster]

Looking vascular as hell man! Abs and side chest are popping big time! I'm definitely impressed with your back development, it hasn't lost any noticable mass, just keeps getting more cut every week.

 

[killionb12]

Looking vascular as hell man! Abs and side chest are popping big time! I'm definitely impressed with your back development, it hasn't lost any noticable mass, just keeps getting more cut every week.

Thanks man! I’m trying to hold onto as much muscle as I can but I definitely lost some. Lessons learned for next time. I’m still happy with my progress though. Coach cut out cardio until next checkin.

 

[killionb12]

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 couldn’t 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

 

[Harbormaster]

Best pics so far man!! Same thing happened to me close to the end of my second show. My coach called it the flu diet . Legs are looking ready man!!

 

[killionb12]

Best pics so far man!! Same thing happened to me close to the end of my second show. My coach called it the flu diet . Legs are looking ready man!!

That’s good to know man! It was crazy how bad I felt. Felt great after yesterday and getting a few cheat meals in. Thanks bro!

 

[Stugatz]

​Damn bro, veins everywhere. You are in such a good spot with 2 weeks to go. You truly nailed your prep.

 

[killionb12]

​Damn bro, veins everywhere. You are in such a good spot with 2 weeks to go. You truly nailed your prep.

Thanks brotha!!

 

[killionb12]

Got some upper loading in yesterday. Feeling weak as can be but I’m still pushing it. Coach has me at 80% effort to let the body rest a little.


6-15-20 Upper Loading A
At 80% effort 1 weeks 5 days out from comp.

BB Bent over rows 225lbs 12, 11 reps

Weighted pull-ups +25lbs - 10, 9 reps

DB Incline bench 80lbs 15, 12

Low to high cable fly’s 120lbs - 12, 11

Smith press behind neck 185lbs - 12, 9 reps

Cable lateral raises 20lbs - 12, 10

Close grip bench press 205lbs - 15, 15

 

[killionb12]

No training today guys. Will have updates coming Friday morning. Energy is pretty much bottomed out but still pushing forward. 10 days out and can’t wait to get on stage!!

 

[Harbormaster]

I'm sure you are totally burnt out. All you got to do is go through the motions at the gym to keep the pump going and stay cranked for the show. Your dialed in man!

 

[killionb12]

I'm sure you are totally burnt out. All you got to do is go through the motions at the gym to keep the pump going and stay cranked for the show. Your dialed in man!

Thanks bro!

 

[killionb12]

Updates today. I’m currently 233.8lbs but have been as low as 232.5lbs after a low carb day. 8 days out from contest. Getting excited.

 

[killionb12]

Quick update for you all. I’m 6 days out sitting at 231.6lbs this morning. No training today or yesterday. Will start carb depletion training Monday through Wednesday then no training from there on.

 

[Harbormaster]

Looking set man! This next few days will be rough I'm sure. I'm sure you will be about as chiseled as it gets after a couple days of no carbs. Is he having you do distilled water at the end? Not sure if that's still a thing or not.

 

[killionb12]

Looking set man! This next few days will be rough I'm sure. I'm sure you will be about as chiseled as it gets after a couple days of no carbs. Is he having you do distilled water at the end? Not sure if that's still a thing or not.

Yes distilled water at the end for sure. Thanks man, I’m looking forward to carbing up for sure!!