IFBB Pro Killionb12 and Ironlion log

[malfeasance]

Here is my most recent diet. We upped fats a little last check ins that way we can keep food volume lower but still increase calories.

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I just found this thread, and I am only on page 2, but this is gold. Now, instead of trying to tell somebody what to eat on here, I can point guys asking about diet to this quoted post and just say, "Start here" and then after three weeks they can adjust a little from there as necessary.

Excellent info.

Thanks for making such a detailed log.

 

[killionb12]

I just found this thread, and I am only on page 2, but this is gold. Now, instead of trying to tell somebody what to eat on here, I can point guys asking about diet to this quoted post and just say, "Start here" and then after three weeks they can adjust a little from there as necessary.

Excellent info.

Thanks for making such a detailed log.

Thanks brother. Hopefully it can help someone. Thanks for following

 

[killionb12]

Here is my current nutrition plan from last updates. Food is getting high so might add in a 7th meal if needed.

 

[killionb12]

Back day from yesterday. Really starting to connect better with back. Focusing on scapula extension and retraction. Not just moving weight from point A to B. Big difference all around.

T-bar row 4 plates - 12, 11
Incline bench dumbbell rows 100lbs to failure - 11, 10
Chin ups assisted - 15, 12
Dumbbell pullover 60lbs - 13, 12 to failure
Trap bar deadlift 5pps to failure - 15
Rear delt flys on pec deck 155lbs - 15, 14, 12

 

[BCBuilder]

Back day from yesterday. Really starting to connect better with back. Focusing on scapula extension and retraction. Not just moving weight from point A to B. Big difference all around.

T-bar row 4 plates - 12, 11
Incline bench dumbbell rows 100lbs to failure - 11, 10
Chin ups assisted - 15, 12
Dumbbell pullover 60lbs - 13, 12 to failure
Trap bar deadlift 5pps to failure - 15
Rear delt flys on pec deck 155lbs - 15, 14, 12

So when you go on your heavier sets, is your aim to make them look/feel the same as your feed sets? Whenever I start trying to push weight I feel I keep my form but lose a lot of mind muscle connection, wondering if you have any advice on this

 

[killionb12]

So when you go on your heavier sets, is your aim to make them look/feel the same as your feed sets? Whenever I start trying to push weight I feel I keep my form but lose a lot of mind muscle connection, wondering if you have any advice on this

Absolutely! I never sacrifice form when going to heavier working sets. The idea is if I can’t keep the same tempo and control as the feeder sets the weight is too heavy then. Slowing things down can really help keep that mind muscle connection. As you get better at that tempo the weight will go up naturally. My recommendation would be to keep the eccentric part of the movement to 2-3 seconds and squeeze hard at the top of the concentric portion. Slow and controlled always helps me keep connected to the muscle I’m training

 

[killionb12]

Hamstrings and glutes were on the menu for yesterday’s training. Had a good workout and really connecting more than ever with my hamstrings. Hopefully that means progress!

Seated hamstring curls 190lbs RP set - 13, 6, 4
2nd set to failure 170lbs - 16 reps

Standing hamstring curls 90lbs cluster set - 18 reps each leg total

Glute bridges 4 plates per side 2 sec hold at top 2 sets to failure - 11, 10

Smith RDLs 365lbs 2 sets - 9, 8
Backoff set 315lbs - 12

Adductors 120lbs 3 sets to failure - 21, 20, 18

 

[BCBuilder]

Absolutely! I never sacrifice form when going to heavier working sets. The idea is if I can’t keep the same tempo and control as the feeder sets the weight is too heavy then. Slowing things down can really help keep that mind muscle connection. As you get better at that tempo the weight will go up naturally. My recommendation would be to keep the eccentric part of the movement to 2-3 seconds and squeeze hard at the top of the concentric portion. Slow and controlled always helps me keep connected to the muscle I’m training

I've never thought about it as trying to maintain a tempo as the weight gets heavier, I'll give that a try for today session, cheers

 

[killionb12]

I've never thought about it as trying to maintain a tempo as the weight gets heavier, I'll give that a try for today session, cheers

Absolutely man. It’s a game changer. Keeping tension on the muscle is the idea here. The slower tempo will accomplish that.

 

[Palifter]

Awesome log thus far! Best of luck this upcoming year.

 

[killionb12]

Awesome log thus far! Best of luck this upcoming year.

Thanks! You have a nice physique by the way. You competing any time soon?

 

[Palifter]

Thanks! You have a nice physique by the way. You competing any time soon?

I just did a large regional show in August - took 1st in supers. Tentative plan is to do a national show in 2023!

I too have a log in the bodybuilding section of this board.

 

[killionb12]

I just did a large regional show in August - took 1st in supers. Tentative plan is to do a national show in 2023!

I too have a log in the bodybuilding section of this board.

Awesome man! Congrats! I will definitely check it out!

 

[killionb12]

Back and rear delts today. Getting better every back day it seems lately. Definitely trying to control and squeeze every rep while still going heavy as possible. Like I mentioned before it’s not just moving weight but moving the muscle they way it’s suppose to move and feeling it through the entire ROM.

Cable rope pullovers 180lbs to failure 3 sets - 14, 12, 11

Prime pulldowns 1 plate on middle and top peg 2 sets to failure - 12, 10

Prime low rows 2 plates on middle and 3 on top - 10, 9

Reverse grip lat pulldowns 180lbs - 13, 12

Pec deck rear delt flys 170lbs 2 sets to failure - 15, 14

 

[killionb12]

Check ins with coach today. Sitting at 290lbs. Wasn’t sure if I would see this number again but here we are. Feeling real good about this with current composition!

 

[Evom1]

Congrats on the weight man!!

 

[WDE]

House! Keep up the good work man!

 

[killionb12]

Congrats on the weight man!!

Thanks man!

House! Keep up the good work man!

Thanks man! Appreciate it!

 

[killionb12]

Leg day yesterday. Quad focused. This has become my favorite day. Legs have always been a weakness of mine and they are starting to become a strength. Coach has been on me from day one to grow these twigs and we have definitely done this. Strength has improved on all lifts. Okay so here is what went down yesterday.

prime leg ext. 4 plates on middle peg and 3 on top RP set - 11, 6, 3
Backoff set 5 plates - 9

Pendulum squat 5 plates with resistance band - 9
Backoff set 4 plates - 15 reps

Lying leg curls 135lbs - 12, 11

Hip press 7 plates each leg cluster set - 14 reps each leg

Bulgarians split squats with 75lb dumbbell - 12, 10

Adductors 130lbs 2 sec negative - 18, 16

 

[killionb12]

So I wanted to share this because I stumbled upon it the other day and had to do a side by side. This was one of the first check in pics with my coach almost 4 years ago. We have come a long way in those 4 years. 2nd pic on right was about 6 weeks out I believe from my warmup before the Pro qualifier.