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killionb12 stage prep with Uncle Z

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  1. #151
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    Workout from yesterday.

    Dec 21st 2019 Upper Loading B

    HS low row iso lateral 6 plates plus 2 25’s - 15, 13 reps

    Rack Pull 455lbs 10, 8 reps

    DB decline bench press 125lbs 10, 9 reps

    HS Decline press 8plates 12, 9

    Cable flys high to low 140lbs 14, 12

    Heavy side delt partials 65lbs 15, 12


    Post workout shake
    2 cups egg whites
    2 cups fruity pebbles
    1 banana
    1 packet of oats





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  2. #152
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    Weekly update pics.




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  3. #153
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    Had a nice Lower DC workout today. Coach had me take another cruise week before hitting it hard again. Workouts were at 60% weight with 3 sec negatives. Pumps were crazy.

    Dec 27th 2019 Lower DC
    At 60% weight and 3 sec negatives

    Mid stance Leg Press 14 plates 12, 10, 9

    Seated leg curls 115lbs 15, 13, 12

    Leg ext. 155lbs 13, 12, 9

    Adductors 205lbs 16, 15

    Standing calf raises 45lbs 15, 13, 11
    2nd set 45lbs 11, 10, 9



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  4. #154
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    Weekly pic updates. Weight is a little down and definitely hardening up some since adding in T4 a few weeks ago. Decided to drop GH and and T4 until I start prepping for first show. Want to give the body a rest before next blast.




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  5. #155
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    So coach added in an intra workout drink which consisted of EAAs and Carb source. I had Lower Loading A yesterday and It went amazing. Set a new PR with 455lbs for 9 reps on barbell squat. Probably could have gotten 10 but didn’t have spotter. Looking forward to getting my last workout of 2019 in today which is Upper Loading A. Have a safe and Happy New Year everyone.


    Dec 30th 2019 Lower Loading A

    BB Squats 415lbs 12, 455lbs 8 reps

    Close stance leg press 18 plates plus 2 25’s 13, 12

    Lying leg curls 170lbs 13, 11

    Adductors 305lbs 15, 14

    Seated Calf raises 90lbs single leg 15, 14, 12, 11

    Incline hammer curls 50lbs 15, 12


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  6. #156
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    Had a really good Upper Loading session on the last day of the year. Couldn’t have ended this past year any better. I’m so excited about what 2020 has to offer. This will be my first competition ever and I’m ready to kill it. I want to thank everyone who has been there to support me. It definitely means a lot to me.

    Dec31st Upper Loading A

    BB row 285lbs 14, 12 reps

    One arm bb row 120lbs 15, 14 reps

    BB Flat bench 365lbs slow negatives - 8, 7 reps
    Widow-maker 275lbs 16 reps

    HS Decline press 6 plates 13, 12

    HS Shoulder press 4 plates 15, 13

    Seated rear delt flys 35lbs 15, 14





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  7. #157
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    Jan 3, 2019 Upper DC

    Incline BB bench RP 315lbs 9, 275lbs 9, 5

    HS Incline press RP 6 plates 10, 8, 6

    Pec Deck RP 225lbs 12, 11, 10

    Low cable row underhand grip RP 195lbs 10, 8, 6

    HS iso lat pull down RP 2 plates plus 2 25’s 12, 10, 9

    HS shoulder press RP 6 plates 12, 8, 6

    Reverse pec deck 180lbs 16, 15


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  8. #158
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    Okay here are my weekly update pics. I didn’t get time to do them yesterday morning so I’m a day late. Overall I’m feeling really good on my cruise right now. Dropped everything other than the Test Cyp at 250mg a week. Weight is back up a little after dropping GH and T4 a couple of weeks ago.




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  9. #159
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    Upper Loading B was yesterday. Strength was up on Back movements. Rack Pulls felt great and went up 20lbs for my last set.

    Jan 6 2019 Upper Loading B

    HS iso Lateral low row 6 plates plus 2 25’s
    13, 12

    Rack pulls 455lbs 13, 475lbs 10

    BB Decline bench press 365lbs 12, 9

    DB flat bench 125lbs 12, 10

    Db flys flat bench 60lbs 11, 9

    DB shoulder press one arm 80lbs 12, 11

    Heavy DB side delt partials 65lbs 16


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