Ken "Skip" Hill

Dion aka ChillyD....

Skip

Attached Thumbnails

To view attachments your post count must be 0 or greater. Your post count is 0 momentarily.

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

This is War

Looking massive Skip!

Crazy hams for off season!

Ken "Skip" Hill

Monday, June 2nd, 2008
Bodyweight = 231.

So, last week I upped my cardio from 30 to 45 minutes in the p.m., Monday through Friday and dropped just over 400 calories a day at the same time from the diet and went from 221.5 at the start of the week to 225 by the end of the week. Yes, there were other variables but I won't get into them in here. Anyway, it was a good week. I refed on Sunday and went to 231 on Monday and water logged, big time. Again, this was good because my refeeds had been pretty weak until this week.

Trained chest, delts and tris

Chest -
flat dumbell presses 130 x 11, x 7, x 6
incline hammer 365 x 9, x 7, x 7
decline bench press 275 x 8, x 6, 245 x 8

Delts -
seated smith overhead press 185 x 10, x 7, x 6
side laterals seated 30 x 10, x 7, 25 x 10, x 7 (delts shot)

Triceps -
decline EZ extensions 100 x 8, 90 x 7, x 6, 80 x 7, x 6, x 6

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

iron05

Skip, please pardon the ridiculous nOOB question i'm about to ask, but I haven't done decline EZ bar ext. for a while...been sticking to the pjr's, inc. skulls, your skip extensions as far as extension moves for triceps go...nOOb question= what do you like/feel about the dec. skulls that makes you do them?
I guess i never really felt that great of a stretch on my triceps when I did 'em but some words from you could make me look at things differently.
Thanks.

__________________
Use discount code KEG432 for that 5% discount at www.trueprotein.com

Ken "Skip" Hill

I don't take them to the forehead, I take them behind my head and I use a steep angle on the decline bench. I love them even though they aren't as "stretchy" as overhead extensions. I like them when I get bored of the overhead version for a workout or two. Plus, with declines, it makes the lockout a bitch at the top once your tris get pumped.

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

Tuesday, June 3rd, 2008
Bodyweight = 227.5

Not watery much (little left but not much at all) but weight is still up quite a bit. I am thinking it is quite possible that I may end the week only at 225, give or take, but be looking even better than last week.

Trained back, traps, biceps and will do lowerback after 1 hour or cardio tonight. I did something to a small rib muscle in my upper/middle back on the right side during curls (oddly enough). I was tight on my form but it just popped and I wanted to die. Now, every time I take a breath it can't be a very deep breath or it hurts like hell. I am hoping cardio won't be an issue tonight.

Back -
latt pulls on hammer fixed bar 160 x 8 + 2fr, x 6 + 2fr, 135 x 8 + 1fr, x 7 + 1fr
undergrip smith barbell rows 235 x 14, x 9, x 8 (went a little lighter for more reps today)
flex row 160 x 12, x 9, x 8
narrow grip, neutral chins x 7 + 2fr, x 6 + 2fr, x 5 + 2fr
I was actually surprised to be able to chin at the end of the workout. If it weren't for Dion pressing me to do them I wouldn't have even tried them.

Traps -
hammer shrugs 405 x 10, x 9, x 8, x 7

Biceps -
EZ bar curls
I do these a little different than most. I think some of you guys would consider them drag curls because I start at the bottom with my arms already slightly bent at the elbow and then I keep the bar only a couple inches from my chest and abs the entire ROM. I do this for a couple reasons: First, when I keep them close to my body like this it doesn't ache in my front delts. Second, it keeps constant tension on the biceps and, third, that tension just BLOWS them up with blood. It is a much smoother feel than traditional curls for me.

I will do an hour of cardio tonight and then follow that up with hypers for lowerback. I can't do lowerback before cardio or my back will be so pumped that cardio will hurt like hell in my lowerback for the entire hour of cardio.

I had a video of skiplaterals but it came out shitty. I will redo it.

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

Yes, it is short clip but it will have to do for now. I didn't get the first two and only before the last set of these did I remember I had my camera. lol

YouTube Video

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

Thursday, June 6th, 2008
Bodyweight - 225

Trained quads and hams. No ancillary work this week and didn't have time for calves. I sometimes just run long and I have to finish calves or abs either later in the day before cardio or even the next day. Having kids and a million things to do in a day - it is just how it is and I am fine with it. Plus, I have good abs and calves. : )

Quads -
hacks 315 x 18, x 12, x 10
extensions 4 plates x 12, x 11, x 10, x 9
angled leg press (shot but did them anyway) 10 plates x 12, x 10, x 10
We had a pretty quick pace due to not having a lot of time to train today. I was late with some last minute stuff and so was Dion. Great quad session, though.

Hams -
seated hammer leg curls 90 x 12, x 9, 80 x 10, x 9

Came back and did 55 minutes of cardio (short 5 minutes) in the p.m..

Now, before someone starts fucking with Dion over the sunglasses, they aren't sunglasses but rather the kind of regular glasses that get dark due to light. For some reason they look really dark in the picture but I assure you that if he were wearing sunglasses to train in, it wouldn't go over well. lol

Skip

Attached Thumbnails

To view attachments your post count must be 0 or greater. Your post count is 0 momentarily.

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

Friday, June 6th, 2008
Bodyweight 224.

Trained chest, delts and tris for the repeat workout from Monday. So, we didn't train as heavy as usual and did more of a "feel" workout. God, that sounded really gay. Really fast pace, as usual, on Fridays.

Chest -
flat dumbell presses 120 x 13, x 7, 110 x 8
incline bench 225 x 12, x 8, x 7
machine flyes 3 sets of 10 + reps

Delts -
seated dumbell overhead presses 65 x 12, x 7, x 7
cable side laterals 4 sets of 10 + reps

Triceps -
we played around and put down a bench in front of a low pulley to try out some cable tricep extensions while lying on the bench. They actually weren't too bad for a feel or lighter day.

5 sets starting at 150 and coming down 10 pounds every set.

Came back and did calve and abs pretty hard at night and skipped my cardio for the night. I was feeling pretty heavy legged from the leg session yesterday and just decided to train and get out of the gym.

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

wakejump4me

LOL, Dion look like Ronnie Coleman in that picture . and btw,Skip, your balls are hanging out in that picture with you doing extensions................ i didn't know that they were ''that'' black ...................


wake

__________________
to save as much money as possible on all your orders from www.TrueProtein.com
type AXW999 in the discountcode box



Practice does not make perfect. Only perfect practice makes perfect.

Vince Lombardi

bruno

Skip I'm impressed with your camera skills. That pic of Dion is sick. You got him right in the best part of the rep (really deep) and it looks intense as hell.

Maybe you could replace that photographer that does all the photoshoots for MD? lol

__________________
I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.

Ken "Skip" Hill

Sunday, June 8th, 2008
Bodyweight = 224.5

A couple pics at a flat 225

Skip

Attached Thumbnails

To view attachments your post count must be 0 or greater. Your post count is 0 momentarily.

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Mr. Banjo

Look kind of like a young Uncle Fester in the front lat pose...lol

__________________
"Ignorance can be fixed but stupid is forever"

iron05

Lol he does look like Ronnie Coleman.
I'd take your flat 225 over my ass anyday of the week.

__________________
Use discount code KEG432 for that 5% discount at www.trueprotein.com

emazur24

Did you ever get a better video of those "Skip laterals?" I'm really interested to see how those are performed.

Ken "Skip" Hill

I did but the video turned out shitty so I will do it again.

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

Monday, June 9, 2008
No bodyweight taken.

REALLY watery today and just feeling bloated and lethargic. Didn't do anything all that different yesterday for the refeed and forgot to use my ALA until half way through the day so I just left it out until next week. I think the lower carbs during the week is really hitting me hard on the refeed as my body just isn't used to them.

Trained back, traps, biceps and did 1 hour of cardio in the p.m..

Back -
regular grip chins x 11, x 7 + 2fr, x 6 + 2fr
t bar rows 3.5 plates x 13, x 8, x 6 (really tight form due to the tweak in my back last week)
narrow neutral grip chins x 8, x 6 + 2fr, x 5 + 2fr
supported t bars 3 plates x 10, x 10, x 9

Traps -
bar shrugs 315 x 10, x 9, x 8, x 7

Biceps -
EZ bar curls
90 x 9, x 6, 80 x 6, 70 x 7, x 7

I have been hauling ass through triceps and biceps with only one exercise and just going almost one set after the other. I think it takes me about 8 minutes to train biceps and that is with warm ups. I am doing this to keep intensity high but not caring about the poundages because.... well.... it's arms. : )

Didn't have time to do hypers for lowerback and was later to get to the gym for p.m. cardio so I have to do them on Tuesday.

Skip

Attached Thumbnails

To view attachments your post count must be 0 or greater. Your post count is 0 momentarily.

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

more...

Attached Thumbnails

To view attachments your post count must be 0 or greater. Your post count is 0 momentarily.

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Ken "Skip" Hill

Tuesday, June 10th, 2008
Bodyweight = 224

Trained chest, delts and tris in the a.m. and did 1 hour of cardio in the p.m. and did hyperextensions in the p.m. after cardio. I do them after because cardio is painful if I do them before.

Chest -
slight decline smith press 365 x 9 + 1fr, x 5 + 1fr, 315 x 7
low incline dumbell presses on the parillo bench 110 x 10, x 7, 100 x 7
pec deck flyes 3 sets at 65, 70, 65

Delts -
overhead seated hammer press 275 x 6 + 1fr (this crushed me for some reason), 225 x 7 + 2fr,
x 6 + 1fr
Skip side laterals 45 x 11, x 9, x 7, 40 x 10

Triceps -
in typical fashion I did 5 sets and warm ups in about 10 minutes
Skip extensions overhead 100 x 9, x 6, 90 x 7, x 6, 80 x 6

Lowerback in the p.m. -
hypers 2 sets of no weight for warm up, 25 x 15, 50 x 12, x 12, x 10, x 10, x 9

Skip

__________________
Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me:

TEAMSKIP@IntenseMuscle.com



TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com.

"From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

Future

Damn you look great! Those arms are freaking big!

__________________
Team Skip Client

bigchino

Skip

You mentioned forgetting to use your ALA on Sunday. What is your purpose for using it? And are you only planning on using it on your refeed days? Is it to increase insulin sensitivity during your refeed to minimize fat storage? Or to take better advantage of the anabolic effects of insulin on a day when you are eating more carbs? Or another reason? Please educate here.

Thanks

__________________
This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
or the rich man boast of his riches,
but let him who boasts boast about this:
that he understands and knows me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
--Jeremiah 9:23-24

JESUS IS LORD!

fade

__________________


My Prep for the 2008 Rocky Mountain Classic: http://www.intensemuscle.com/30222-2...irst-show.html