A.font’s All Gold PSL Log!

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As promised we were in the gym today with a solid workout. Felt very strong today and eating my last meal (7) as we speak!

Upper loading / lower pump
2 sets - BB row- 315lbs x 11 x 8
1 set - Rack Pull- 365lbs x 11
2 - DB Flat Bench- 100lbs x 12 x 12
2 - DB Shoulder Press- 100lbs x 10 x 8

2 - Wide High Leg Press- 373lbs x 26 x 23
1/1 - Seated hamstring curl / Knee Extension- 100lbs x18 / 100lbs x 20
1 - Seated calf raise- 105lbs x 24

Dose has been the same since day one and not 1 problem besides having to lower the dbol due to crippling pumps lol

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Lower loading / upper pump
2 - Hack Squat- 290lbs x 12 290lbs x
1 - Close Stance Smith Squat- 275 x 7
1 - Lying Leg Curl- 125lbs x 9
1 - Adductor/Abductor Machine (rest pause DC style) 195lbs x 11
4 - Standing Calf Raise- 390lbs x 12/9/8/8

2/2 - Pull down Machine / Machine Flat Press- 145lbs x 22 145lbs x 18 100lbs x 28 100lbs x 20
2/2 - DB Lateral /Hanging knee raise- 20lbs x 29 20lbs x 22
1/1 - Machine Preacher Curl / Smith Close Grip Bench- 95lbs x 16 / 155lbs x 28

Upper Muscle Rounds
2 - Machine Pull down- 180lbs / 180lbs
2 - Smith Machine Row- 215lbs/215lbs
2 - Flat Hammer Press- 130/ 135lbs
2 - Hammer Shoulder Press- 100lbs/110lbs
1 - Deadstop Skullcrusher- 70lbs

This was Wednesday and Friday. I wasn’t able to hit it Saturday as I worked a solid 12hr shift of overtime and beat!!


Weight was 200.5 as of today

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Been insanely busy with work and working on my sisters house. Also throwing together a nice little side hustle I have in the works lol

Upper loading / lower pump
2 sets - DB row- 120lbs x 11 120lbs x 9
1 set - Low cable Row- 285lbs x 8
2 - BB Incline Bench- 245lbs x 6 245x 5
2 - Hammer Shoulder Press- 120 x 11 x 8

Didn’t have time/ energy to hit the legs this day which was Monday. Last night I went with a buddy of mine to his gym and did some stuff off the normal routine nothing crazy. He’s 7 weeks out from a classic physique show. Did more mid weight 10-15 rep stuff with him.

Appetite has been a lot better and the lift minus my incline bench have felt great still.