Building A Classic With PSL

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  1. #1
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    Building A Classic With PSL

    Before I get started with this Journal I would like to thank Vision and the PSL family for the opportunity.

    A few weeks ago I competed in my first NPC Classic Physique competition. I placed 3rd in the Masterís class and 4th in the Open C class. Iím proud of the fact I accomplished the goal of competing but not satisfied with the results. It was a great experience now itís time to grow and improve.

    We (Coach and I) know my legs have some growing to do especially my outer quads so Leg Growth is the main focus of this off season. As of right now the plan is to take this upcoming 12 months to gain quality size overall and as previously stated grow these damn legs! I will comeback to the same show (Regional /State Champions) next October with a much better physique Iím giving myself no other choice!

    I again thank PSL for choosing me to be a Sponsored Athlete and helping me with these goals.

    I will post some current pics and one or two competion pics plus my current stats tonight or tomorrow along with a basic outline of my training and nutrition.

    Canít wait to get this journal and new journey going!


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  2. #2
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    Building A Classic With PSL

    Here are 3 pics from yesterday.



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    Last edited by killabe; 11-01-2020 at 08:54 PM.

  3. #3
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    3 pics from my 1st show




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  4. #4
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    Let me list my current stats

    6í1Ē and a 1/2Ē

    233lbs

    46 years old

    For the past year Iíve been using The Fortitude Training style. But after the competition my coach Montego1 thought it would be wise to switch some things up. Iím now using a Mountain Dog Training Protocol that will allow me to hit my legs twice a week and other body parts can also get hit 2x per week on optional days.

    I started back training fully October 29th which was last Thursday so for now Thursdays will be the beginning of every workout week. Tomorrow is Arm day and I will start logging my workouts here tomorrow night.

    Diet wise itís nothing fancy but I will list meals from time to time. Weíre keeping it pretty clean and on the heavy leg loading days instead of a post workout shake I have the option of a burger and fries , steak potatoes and salad , sushi or Qudoba.
    Iím in the second week of my rebound diet
    My comp weight was 225 so Iím up 8 lbs from that so far.

    Tomorrow I will list my meals for the day along with my arm workout.

    Almost forgot!

    Iím currently on a trt dose of Test @ 200mg
    & Deca @ 100mg both amounts are Weekly doses split into two injections per week.
    Iím waiting for my PSL goodies to arrive. Atm Iím using other sponsors for my trt doses. Once I begin using PSL compounds solely Iíll give my honest feedback on the products I use as well as bloodwork down the line.


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  5. #5
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    A.font401's Avatar


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    Welcome to the family bro! Looking sick like always!!
    Local and International SARMS & Peptides

    Local and International AAS and HGH and much more only at P.S.L.

    PM me for questions or concerns ::HERE::

  6. #6
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    Quote Originally Posted by A.font401 View Post
    Welcome to the family bro! Looking sick like always!!
    Thank you for having me. Itís time to mutate!


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  7. #7
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    Had a intense, quick and brutal arm day. Itís been a long time since Iíve had a day dedicated solely to arms. With my previous training they were included in all my upper body workout days.

    Every two weeks my training emphasis changes. Right now itís forced reps and partials as for arms today was all supersets if tris & bis. Iíve been pounding them with heavy weights for a while now but today the weights were not the heaviest but heavy enough and the pump was nasty especially in my biceps. Maximum Pump was the goal and I definitely achieved that.

    Hereís my preworkout for today and my intra workout combo
    http://uploads.tapatalk-cdn.com/202...5020cc1705.jpg

    http://uploads.tapatalk-cdn.com/202...402bd7e4ba.jpg

    http://uploads.tapatalk-cdn.com/202...115a3f488e.jpg
    The Bulk Supplements bag is unflavored EAAS.

    Hereís tonightís workout

    Dual Rope Pushdowns - sets of 10
    Supersetted with
    EZ Bar Curl - sets of 8 reps plus 6 partials in bottom portion of lift.
    Total of 4 supersets

    Sets# 1 Triceps @ 180 lbs/ Biceps @ 110lbs
    2 Triceps @ 180 lbs/ Biceps @ 110lbs
    3 Triceps @ 180 lbs/ Biceps @ 90lbs
    4 Triceps @ 180 lbs/ Biceps @ 90lbs

    Bench Dips -15 reps
    Supersetted with
    Hammer Curls - 6 reps + 6 partials @ bottom

    Sets# 1 Triceps @ Bodyweight/ Biceps @50 lbs Dumbells
    2 Triceps @ Bodyweight/ Biceps @50 lbs Dumbells
    3 Triceps @ Bodyweight/ Biceps @50 lbs Dumbells
    4 Triceps @ Bodyweight/ Biceps @50 lbs Dumbells

    Lying Tricep Extension-12 reps
    Supersetted With
    BB Reverse Curls - 15 reps

    On sets 3&4 do 30 second stretches for both muscles in between sets

    Sets#1 Triceps @ 40lb DB each hand/ Biceps @ 40lbs Ez curl bar
    2 Triceps @ 40lb DB each hand/ Biceps @ 40lbs Ez curl bar
    3 Triceps @ 40lb DB each hand/ Biceps @ 40lbs Ez curl bar
    4 Triceps @ 40lb DB each hand/ Biceps @ 40lbs Ez curl bar

    Post workout shake = 40g of whey 2 cups of rice cereal 2 packets of oatmeal and 1 banana all in blender.

    Last meal tonight was 6oz red meat 10oz potatoe and 2 cups of greens

    Post workout pics from tonight
    http://uploads.tapatalk-cdn.com/202...80f9aca457.jpg

    http://uploads.tapatalk-cdn.com/202...1e2a01adb7.jpg


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  8. #8
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    Today was Day 1 of week two for my training. Hit legs tonight! My strength is steadily creeping back up the my endurance has a way to go still. After contest prep for 16 weeks Iím still recovering from it. Overall I feel good and my focus is still .

    Lying Leg Curls - 3 sets of 10

    Set#1 -170lbs @ 10
    #2 - 190lbs @ 10
    #3 - 190lbs @ 10 + 10 partials

    Barbell Squat - 3 sets of 8

    Set#1 - 315lbs @ 8
    #2 - 315lbs @ 8
    #3 - 345lbs @ 8 ( 4 good ones 4 partials)

    Split Squats - 3 sets of 10 reps + 10 partials

    Set#1 - 40lbs DBs @ 20
    #2 - 45lbs DBs @ 20
    #3 - 50lbs DBs @ 20

    Leg Extensions - 3 sets of 8 with 2 second holds at top of extensions

    Set#1 - 190lbs @ 8
    #2 - 210 @ 8
    #3 - 230 @ 8

    DB Stiff Leg Deadlift

    Sets#1 - 80lbs @ 10
    #2 - 80lbs @ 10
    #3 - 80lbs @ 10

    My legs were wobbly and super pumped afterwards. Just had my last meal of the night which was 6 oz if salmon 10oz potatoes and 1 cup of green salad.

    I realized I left out that I pin gh everynight before bed 4iu.

    Tomorrow us chest and shoulders canít wait to tear it down


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  9. #9
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    Last night Chest/Shoulders were on the menu and it was a good one. One thing Iím learning quickly about this Mountain Dog training is that the subtle details added to each exercise make them more potent. My muscles have that ď I just started working out ď feel. The angles, the flexing at the top of lifts , the times under tension, the partials all of them are making my training a new challenge and I love ho be challenged.

    By the middle of the chest portion of the workout my pecs and delts were so pumped I was fighting the pump to get full extensions on my lifts. Which is cool because pump is part of the goal.

    Chest 11 sets Shoulders 9 sets

    1 - DB Decline Press
    Slight Decline 1 second holds at top of lift.

    Set #1 - 100lbs @ 8 reps
    #2 - 100lbs @ 8 reps
    # 3- 100lbs @ 8 reps

    2 - Flat Bench Press
    Plenty of warm ups. Touch Chest and pause for one second then drive back up

    Set #1 - 245 @ 8 reps
    #2 - 265 @ 8 reps
    #3 - 265 @ 8 reps

    3 - Incline Smith Bench Press
    Slight incline. Choose a weight you can do 15 reps but got to almost failure one first two sets. Stretch pecs for 30 seconds after first two sets. On third set go to total failure

    Set #1 -245 @ 16 reps
    #2 -245 @ 11 reps
    #3 -245 @ 10 reps

    4 Cable Fly ( Machine Fly was being used)
    10 reps + 8 partials

    Sets# 1 -100@10 reps +8 partials
    #2 -100@10 reps + 8 partials


    SHOULDERS

    1 Rear Delt Destroyers
    Incline bench rear Delt raises 60,30,10 reps all in one set cutting weights in 1/2 each micro set

    DBs used 40lb 20lbs 10lbs

    2 BB Front raises
    Pull bar all the way over head

    Sets #1 - 30lbs@ 10 reps
    #2 - 30lbs@ 10 reps
    #3 - 30lbs@ 10 reps

    3 Machine Press

    Set #1 157.5 @ 30reps 15 second rest then 25 reps 15 second rest then 24 reps.


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  10. #10
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    Quote Originally Posted by killabe View Post
    Last night Chest/Shoulders were on the menu and it was a good one. One thing Iím learning quickly about this Mountain Dog training is that the subtle details added to each exercise make them more potent. My muscles have that ď I just started working out ď feel. The angles, the flexing at the top of lifts , the times under tension, the partials all of them are making my training a new challenge and I love ho be challenged.

    By the middle of the chest portion of the workout my pecs and delts were so pumped I was fighting the pump to get full extensions on my lifts. Which is cool because pump is part of the goal.

    Chest 11 sets Shoulders 9 sets

    1 - DB Decline Press
    Slight Decline 1 second holds at top of lift.

    Set #1 - 100lbs @ 8 reps
    #2 - 100lbs @ 8 reps
    # 3- 100lbs @ 8 reps

    2 - Flat Bench Press
    Plenty of warm ups. Touch Chest and pause for one second then drive back up

    Set #1 - 245 @ 8 reps
    #2 - 265 @ 8 reps
    #3 - 265 @ 8 reps

    3 - Incline Smith Bench Press
    Slight incline. Choose a weight you can do 15 reps but got to almost failure one first two sets. Stretch pecs for 30 seconds after first two sets. On third set go to total failure

    Set #1 -245 @ 16 reps
    #2 -245 @ 11 reps
    #3 -245 @ 10 reps

    4 Cable Fly ( Machine Fly was being used)
    10 reps + 8 partials

    Sets# 1 -100@10 reps +8 partials
    #2 -100@10 reps + 8 partials


    SHOULDERS

    1 Rear Delt Destroyers
    Incline bench rear Delt raises 60,30,10 reps all in one set cutting weights in 1/2 each micro set

    DBs used 40lb 20lbs 10lbs

    2 BB Front raises
    Pull bar all the way over head

    Sets #1 - 30lbs@ 10 reps
    #2 - 30lbs@ 10 reps
    #3 - 30lbs@ 10 reps

    3 Machine Press

    Set #1 157.5 @ 30reps 15 second rest then 25 reps 15 second rest then 24 reps.


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    Subbed in! Back to rockin ans Rollin!! Get it⚡️

    Max

  11. #11
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    Finally got a little quiet time. Had a hectic weekend and beginning to my week but still put the work in on the weights.


    I hit back Saturday evening

    1- One arm DB Row

    With these Iíll do a lot of warm up sets to constantly using heavier DBs until I feel theyíre making me really work to get 8 reps

    Sets 1 - 100lbs @ 8 reps
    2 - 100lbs @ 8 reps
    3 - 100lbs @ 8 reps

    2- Smith Machine Bent Over Row

    Iíll set the stops at mid shin for these. Once I start my working sets I focus on explosive rest pause reps while keeping peroform.

    Sets 1 - 245lbs @ 8 reps
    2 - 245lbs @ 8 reps
    3- 195 lbs @ 8 reps

    3 - DB Shrugs

    Couldnít go as heavy as I like because Iím doing 3 second flex at top of shrug. These had my traps screaming

    Sets 1- 100lbs @ 12 reps
    2 - 100lbs @ 12 reps
    3 - 100lbs @ 12 reps

    4 - Single Arm Supinated Pulldown

    Tilt back a little and pull your elbow straight down. Remember drive with your elbow and not your bicep! 1 second Flex at bottom.
    The gym I was at the Pulldown plates are much heavier than Iím accustomed to per plate wise.

    Sets 1- 50lbs @8 (it felt like 100lbs)
    2 - 42.5 @ 10
    3 - 42.5 @ 10

    5 DB Pullovers

    Sets 1- 100lbs @ 12 reps
    2-100lbs @ 12 reps
    3-100lbs @ 12 reps


    6 Banded Hypertension

    Video shows how to.




    3 sets of20 reps


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  12. #12
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    Last night was Arms. Crazy how intense the pump is post contest Iím loving it!

    1 Rope Pushdowns supersetted with Rope Hammer Curls

    Rope Pushdown Sets 1-200lbs@12 reps
    2 -200lbs@12 reps
    3 -200lbs@12 reps
    4 -200lbs@12 reps

    Rope Hammer Curls Sets 1- 150lbs@12reps
    2-170lbs@12reps
    3-170lbs@12reps
    4-170lbs@12reps

    2 Incline concentration Curls

    Make sure you smash the ends of the DBs together while curling, with these you wonít need much weight



    Sets 1 - 40lbs@12 reps
    2 - 40lbs@12 reps
    3-40lbs@12 reps
    4- 40lbs@12 reps
    Supersetted with

    Incline DB Lying Extensions

    Sets 1- 50lbs@10reps
    2-50lbs@10reps
    3-50lbs@10reps
    4-50lbs@10reps

    3 Seated Overhead Rope Extension

    Last rep of each set let the weight stretch you at the bottom for 20 second loaded stretch



    Sets 1- 150lbs@12reps
    2- 150lbs@12reps
    3- 150lbs@12reps
    4- 150lbs@12reps

    Supersetted With

    Barbell Curl Hess are sets of 8 STRICT reps
    30 second bicep stretch between every set

    Sets 1-90lbs@8reps
    2 -90lbs@8reps
    3 -90lbs@8reps
    4 -90lbs@8reps


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  13. #13
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    Quote Originally Posted by killabe View Post
    Last night was Arms. Crazy how intense the pump is post contest Iím loving it!

    1 Rope Pushdowns supersetted with Rope Hammer Curls

    Rope Pushdown Sets 1-200lbs@12 reps
    2 -200lbs@12 reps
    3 -200lbs@12 reps
    4 -200lbs@12 reps

    Rope Hammer Curls Sets 1- 150lbs@12reps
    2-170lbs@12reps
    3-170lbs@12reps
    4-170lbs@12reps

    2 Incline concentration Curls

    Make sure you smash the ends of the DBs together while curling, with these you wonít need much weight



    Sets 1 - 40lbs@12 reps
    2 - 40lbs@12 reps
    3-40lbs@12 reps
    4- 40lbs@12 reps
    Supersetted with

    Incline DB Lying Extensions

    Sets 1- 50lbs@10reps
    2-50lbs@10reps
    3-50lbs@10reps
    4-50lbs@10reps

    3 Seated Overhead Rope Extension

    Last rep of each set let the weight stretch you at the bottom for 20 second loaded stretch



    Sets 1- 150lbs@12reps
    2- 150lbs@12reps
    3- 150lbs@12reps
    4- 150lbs@12reps

    Supersetted With

    Barbell Curl Hess are sets of 8 STRICT reps
    30 second bicep stretch between every set

    Sets 1-90lbs@8reps
    2 -90lbs@8reps
    3 -90lbs@8reps
    4 -90lbs@8reps


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    Iím loving those supersets bro. Thatís a tough arm workout but I bet the pump is phenomenal!! Keep working hard like this man!

    Mountain Dog style!!


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  14. #14
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    Not bad, not bad. What was your 3 week out protocol before stepping on stage. You need to get leaner for the next one, you unfortunately weren't dry enough. What did you place brother?

    Good log so far! I'm subbed
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