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killionb12 stage prep with Uncle Z

IML Gear Cream!
Upper DC session from the other day. Felt strong and got a great pump. Loving the DC workouts lately.

Nov 18th 2019 Upper DC

HS Decline Press RP 8 plates plus 2 25?s 10,8,5

Decline bench press RP 365lbs 10,6, 4

Close grip cable row RP 225lbs 8,7, 6

Lat Pulldowns 175lbs 15

HS Shoulder Press RP 6 plates 8, 7, 6

Reverse pec deck 180lbs 18, 15






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Nov 20th 2019 Lower DC

Mid stance leg press RP 18 plates 12, 11, 10

Seated leg curls RP 160lbs 15, 13, 12

Leg ext RP 250lbs 13, 12, 11

Adductor RP 295lbs 15, 11, 10

Calf presses on leg press 1.5 rep scheme 15,12,10
2nd set 12,11, 9

Incline bench hammer curls 60lbs 10,8,8



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Had Upper Loading A this evening. I had a minor setback today. Tweaked my upper left pectoral muscle doing flat bench. I always do a pretty good warmup before hitting my working sets so this was a surprise. My left shoulder was also bothering before workout so not sure whats going on there. Coach told me no pressing movements all next week so that?s what I?m going to do. I went lighter all around and more reps for the rest of the workout.

Nov 22nd 2019 Upper Loading A

BB flat bench 405lbs 7, 6 - tweaked pec on this set

DB flat bench 100lbs 15, 12, 10

Underhand Bent over row 225lbs 15,12

Lat pulldowns 175lbs 15, 13, 10

Smith behind head Press 155lbs 12,

Rear delt destroyer 40lbs 12, 10

Lower pUmp



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Good call to leave the pressing alone for a week. Can't afford an inury right now as you seem to be in a groove.

Definitely. Just can?t afford it right now especially since I?m prepping for a show in spring.


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Quick update. My left pec is feeling much better. I?m cruising this week and just doing the DC workouts with no pressing movements on Upper DC. Yesterday I pretty much just focused on back and bi?s for my Upper DC session. Finished off with abs and took off. Felt good and didn?t have any pain with my chest. Looking foreword to hitting chest here soon. Will have Lower DC today and then will be done until for the next few days.

Hope everyone has a Happy Thanksgiving!


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Back to the grind. Meal #2
For the day. Hope everyone had a great Thanksgiving! My family and I had a great one even with this being the first one without my mom. She was definitely missed but memories and traditions from her carry on.

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Weekly update pics. Down a few pounds but was expected after coach decided a cruise was needed. Hit the gym twice last week and was using non training day diet besides thanksgiving day.

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IML Gear Cream!
Here is my Upper Loading A session from Monday. My aunt died last week and her funeral was yesterday so sorry for the late response. Another great woman that died too young. Only 59 years old.

I decided to go a little lighter so I could test the left pec out. Everything went great and had zero pain.


Dec 2nd 2019 Upper Loading A

BB Incline Bench 275lbs 10, 9

DB Incline Bench 125lbs 10, 7

Incline flys 40lbs 12, 10

Smith BB bent over row 275lbs 12, 10

One arm bb row 90lbs 12, 11

HS Shoulder Press reverse 3 plates 12, 11

DB Bent over rear delt flys 35lbs 12, 10





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Dec 3rd 2019 Lower Loading A

BB Squat 405lbs 12, 11
Widow maker 315lbs. 20 reps

Close stance leg press 18 plates 13, 12

Lying leg curls 140lbs 14, 12

Adductors 265lbs 15, 14

Calf raises single leg 1.5 rep scheme 90lbs 15, 15, 12

Incline hammer curls 60lbs 12, 10, 10

Upper pump


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Had Upper DC yesterday. Overall session was good. Strength has leveled out some but still feeling strong. I will be starting my cruise on Monday. Looking forward to it as I pushed my body pretty hard over these past 4 months. Will still be bulking well into January next year then will starting prepping for first show in February. Okay here is what went down.


Dec 6th 2019 Upper DC

HS Incline Press RP 6 plates 12, 10

DB flat bench RP 125lbs 12, 8

Close grip low row RP 225lbs 10, 8

Stretchers 160lbs 16 reps

HS Shoulder Press RP (sore elbow) 4 plates 12, 8

Reverse Pec Deck 180lbs 20, 15

V bar tricep push downs 180lbs 15, 12



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You look great kb. And that food you always posts looks fantastic. Are you the cook of the house or the wife?

Haha thanks man. We both cook but she definitely is the better cook.




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Post workout meal today.

8oz beef
2 cups rice
30g almonds

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Haha thanks man. We both cook but she definitely is the better cook.




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A gorgeous wife that's a good cook.... lucky man.

my wife will burn water. I struck out on that one.
 
Weekly update pics. Down a few pounds but was expected after coach decided a cruise was needed. Hit the gym twice last week and was using non training day diet besides thanksgiving day.

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Wow 268 lbs..... Ur a mass giant like Monte. Fat mass 26.9%? What crude method did you use to measure your fat? I?d say ur low double digits ... What do you think you are?


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Wow 268 lbs..... Ur a mass giant like Monte. Fat mass 26.9%? What crude method did you use to measure your fat? I?d say ur low double digits ... What do you think you are?


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Yeah the fat mass thing is incorrect. It?s one of those smart scales. I?m between 13-15 percent right now. I still can see abs when flexed.


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Weekly pic updates.

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Had Lower Loading B yesterday. Felt really strong and the knees felt great. Did hack squats for the first time since spring. Knees felt great which I was super pleased since my knees use to hate them. Okay here is what went down


Dec 11th 2019 Lower Loading B

Hack squats 10 plates 13, 12 reps
Widow maker 6 plates 20 reps

Wide stance leg press 18 plates plus 2 25s - 12, 10

DB Stiff leg deadlifts 100lbs 12, 11

Standing hamstring curls 60lbs 15, 12

Adductors 305lbs 12, 10

Calf raises 1.5 scheme 90lbs 12, 12, 11, 11

Incline hammer curls 60lbs 12, 10



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2nd meal of the day

6oz chicken
1 cup Brussel sprouts
6oz sweet potato
1/2 avocado

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Had Upper DC the other day and Lower DC today. Both sessions went great especially the Lower DC workout today. Here is what went down.


Dec 12th 2019 Upper DC

HS Incline Press RP 6 plates 15, 12, 10

DB Incline Press 125lbs 10, 8, 7

Weighted Dips 45lbs 12, 10, 8

Low cable rows 225lbs 12, 11, 7

Straight arm lat Pulldowns 140lbs 12, 10, 8

HS Shoulder Press 6 plates 10, 8, 5

Reverse pec Deck 180lbs 15 reps

V bar press down 190lbs 15, 15



Dec 13th 2019 Lower DC

Mid stance leg press 20 plates 12, 10, 8

Seated leg curls 175lbs 12, 11, 11

Leg ext. 255lbs 12, 11, 11

Adductors 305lbs 15, 15 last 3 assisted

Calf raises 95lbs single leg 15, 12, 12, 10

Incline hammer curls 60lbs 12, 10, 8


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My workout from today. Felt great other than a slight tweak in my shoulder. Avoided shoulders because that. Everything else was great.

Dec 15th 2019 Upper Loading A

DB Flat Bench 125lbs 12, 8

Db flys flat bench 60lbs 11, 10

Cable flys low to high 140lbs 12, 10
Dropset 100lbs 10 reps

Single arm BB row 125lbs 12, 11

Meadow rows 125lbs 12, 10

BB row 275lbs 12, 10

Abs




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Weekly pic updates. Weight is a little down but hardening up since I started my cruise. I also added in T4 since my last two bloods showed lower T4 and I was starting to get tired a lot during the day. Feeling much better now and like how much harder I feel with it.

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Final meal of the day. Sorry for the lack of updates lately. My phone has been acting up. Going to need to get a new one here soon.

8oz beef
6oz sweet potato
1 cup Brussel sprouts

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My workout yesterday from memory. My phone wasn?t working so hopefully it?s pretty close.

Upper DC Dec 18th 2019

BB incline bench RP - 315lbs 8, 6, 4 slow with pause at bottom

HS Incline Press RP - 6plates 12, 10, 8

Pec deck 210lbs RP 14, 11, 10

Close grip low cable row RP 240lbs 12, 10, 9

Underhand lat Pulldowns RP 160lbs 12, 10, 8

DB pullover RP 100lbs 10, 8, 6

Seated bent over Shoulder flys 40lbs 15, 12, 10

Reverse pec dec 180lbs 15, 12 reps


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Last meal of the day.

7oz chicken
1 cup Brussel sprouts
6 oz sweet potato
1/2 avocado

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Lower DC from the other day. I have Upper Loading today. Will report back later when completed.

Dec 19th Lower DC

Mid stance leg press RP 20plates 14, 11, 8

Seated leg curls - 160lbs 15, 12, 10

Leg ext. RP - 250lbs 15, 12, 11
Drop set 175lbs 15 reps

Adductor 305lbs 17, 15

Calf presses RP - 10 plates 15, 12, 10
2nd RP set 10 plates 10, 8, 6




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