• 👋Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 💪IronMag Labs® 30% Off Easter Sale👉www.ironmaglabs.com Coupon code: EASTER30🐰

Building A Classic With PSL

killabe

Registered
Joined
Jan 18, 2019
Messages
821
Reaction score
326
Points
63
Get Shredded!
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 Master’s class and 4th in the Open C class. I’m proud of the fact I accomplished the goal of competing but not satisfied with the results. It was a great experience now it’s 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 I’m 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.

Can’t wait to get this journal and new journey going!


Sent from my iPhone using Tapatalk
 
Here are 3 pics from yesterday.
7d797e6df3e66056ff9b92f342752f16.plist



Sent from my iPhone using Tapatalk
30763a12290568f5d7c04189bba2a333.plist

09bfa0d189fa05669e64efd94274a4bc.plist
 
Last edited:
Let me list my current stats

6’1” and a 1/2”

233lbs

46 years old

For the past year I’ve been using The Fortitude Training style. But after the competition my coach Montego1 thought it would be wise to switch some things up. I’m 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 it’s nothing fancy but I will list meals from time to time. We’re 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.
I’m in the second week of my rebound diet
My comp weight was 225 so I’m up 8 lbs from that so far.

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

Almost forgot!

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


Sent from my iPhone using Tapatalk
 
Had a intense, quick and brutal arm day. It’s been a long time since I’ve 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 it’s forced reps and partials as for arms today was all supersets if tris & bis. I’ve 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.

Here’s my preworkout for today and my intra workout combo
//uploads.tapatalk-cdn.com/20201104/6c79cc108acbeca2f72b2b5020cc1705.jpg

//uploads.tapatalk-cdn.com/20201104/d8baedad195ab9f83d0780402bd7e4ba.jpg

//uploads.tapatalk-cdn.com/20201104/9021eb23496aed2cb71d78115a3f488e.jpg
The Bulk Supplements bag is unflavored EAAS.

Here’s tonight’s 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
//uploads.tapatalk-cdn.com/20201104/148276297639188b77e5b980f9aca457.jpg

//uploads.tapatalk-cdn.com/20201104/3a182a1240949cc191f0cf1e2a01adb7.jpg


Sent from my iPhone using Tapatalk
 
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 I’m 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 can’t wait to tear it down


Sent from my iPhone using Tapatalk
 
Last night Chest/Shoulders were on the menu and it was a good one. One thing I’m learning quickly about this Mountain Dog training is that the subtle details added to each exercise make them more potent. My muscles have that “ I just started working out “ 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.


Sent from my iPhone using Tapatalk
 
Last night Chest/Shoulders were on the menu and it was a good one. One thing I’m learning quickly about this Mountain Dog training is that the subtle details added to each exercise make them more potent. My muscles have that “ I just started working out “ 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.


Sent from my iPhone using Tapatalk

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

Max
 
IML Gear Cream!
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 I’ll do a lot of warm up sets to constantly using heavier DBs until I feel they’re 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

I’ll 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

Couldn’t go as heavy as I like because I’m 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 I’m 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.


https://youtu.be/UNdS4CEAMsw

3 sets of20 reps


Sent from my iPhone using Tapatalk
 
Last night was Arms. Crazy how intense the pump is post contest I’m 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 won’t need much weight

https://youtu.be/3Y7wWx8xGAw

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

https://youtu.be/GQGndNEklFE

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


Sent from my iPhone using Tapatalk
 
Last night was Arms. Crazy how intense the pump is post contest I’m 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 won’t need much weight

https://youtu.be/3Y7wWx8xGAw

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

https://youtu.be/GQGndNEklFE

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


Sent from my iPhone using Tapatalk

I’m loving those supersets bro. That’s a tough arm workout but I bet the pump is phenomenal!! Keep working hard like this man!

Mountain Dog style!!


Sent from my iPhone using Tapatalk
 
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
 
Back
Top