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TGR's Modified PowerBuilding v2.0

Congrats on the PRs! Beastin!

Sorry about FIL. Prayers for him and wife.
 
Nice work man! I know what you mean about being confident on reps and the lack of slowing down. I think I've been overthinking it a little bit and slowing down as I approach the hole. Need to fix that

Hope your FIL gets his MRI soon and everything else turns out okay. Thoughts
 
I really hate that your FIL isn't getting better treatment! That's just really sad...I'll stop there! You had a heck of a squat day! Still looks pretty awesome to me! Hope the back feels better too!
 
kenpoengineer said:
Congrats on the PRs! Beastin!

Sorry about FIL. Prayers for him and wife.
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Thanks Mark. He woke up today not knowing why he was in the hospital an had to e reminded all day. Really sad.

joh408 said:
Nice work man! I know what you mean about being confident on reps and the lack of slowing down. I think I've been overthinking it a little bit and slowing down as I approach the hole. Need to fix that

Hope your FIL gets his MRI soon and everything else turns out okay. Thoughts
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Thanks Joh!

wasme said:
Hope the back is ok brother...
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It's fine. When I do belt less squats it just wears down quickly. Maybe I need to do more good mornings.

love2liftkat said:
I really hate that your FIL isn't getting better treatment! That's just really sad...I'll stop there! You had a heck of a squat day! Still looks pretty awesome to me! Hope the back feels better too!
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Thanks Kat. All will work out in the end.
 
wasme said:
I have found things have improved slightly for me with banded hyperextensions.
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That's a good idea, and I don't necessarily have to do them on back day because they aren't too taxing.

Can't decide if I want t do arms or chest tomorrow. I've been skipping arms every other week it seems, but I don't want my triceps too weak for OHP or presses. :(
 
Well you will get a tri workout from doing chest... Why not do chest and throw in a couple of bi/tri supersets at the end?
 
RegisterJr said:
That's a good idea, and I don't necessarily have to do them on back day because they aren't too taxing.

Can't decide if I want t do arms or chest tomorrow. I've been skipping arms every other week it seems, but I don't want my triceps too weak for OHP or presses. :(
Click to expand...

After reading a couple of studies I've starting doing some light bi/tri work on leg days. Nothing crazy, just high reps for a few sets, and maybe 2 exercises. Just a thought.
 
wasme said:
Well you will get a tri workout from doing chest... Why not do chest and throw in a couple of bi/tri supersets at the end?
Click to expand...

mountainman33 said:
After reading a couple of studies I've starting doing some light bi/tri work on leg days. Nothing crazy, just high reps for a few sets, and maybe 2 exercises. Just a thought.
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I've got to find something. Usually I do some shoulder work on chest day and some chest work on shoulder day, something I learned from MD, because it has done great things for my pressing and physique.

I'll get the arms in, no doubt. They too are important for stability and symmetry.
 
RegisterJr said:
I've got to find something. Usually I do some shoulder work on chest day and some chest work on shoulder day, something I learned from MD, because it has done great things for my pressing and physique. I'll get the arms in, no doubt. They too are important for stability and symmetry.
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Just hit one bi/tri exercise each upper day for a crapload of sets at the end of the session. Easy enough.
 
If I skip arm day I usually will work some bi's in on back day and Tri's in on chest day. I've also ss bi's while doing leg presses before.
VA hospitals need a serious overhaul. Always have. Really sucks too..
 
GAAAHHH!!

First time doing crunches in months, and the whole time in thinking, "wow, it's like I never missed a day".

Now I'm getting PAINFUL ab cramps. It took me a few minutes to lean over and pick up my gym bag.
 
LMAO! Pain is weakness leaving the body!
 
Yeah. You gotta do some ab workouts every week. Nothing worse than ab cramps.
 
Barbell Bench Press 275

1m rests-
Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 170x5
Set 6 : 190x3
Set 7 : 215x1
2m
Set 8 : 235x1
3m
Set 9 : 255x1
3-4m
Set 10 : 275x0**
2m
Set 11 : 225x5

I had a guy watch the bar on 255, and it went really smooth. I asked him to do the same on 275, but realized when I went to lift that I needed a help off. He got closer to help off and before positioning I got a leg cramp and lost my arch. I tried to get it back, but because he was at the head of the bench I couldn't setup like I normally do (I set my feet with my head way off the bench, get my hands set, then slide into platoon without moving my feet). So, I lost leg drive. I think I could've had it with the right setup. It wasn't overwhelmingly heavy, but I gave up about 3" above my chest. Maybe next time...

Back to 1 minute rests-


Pause Bench Press 215.83

Set 1 : 185x5 3s pauses
Set 2 : 185x5 2s pauses
Set 3 : 185x4 3s pauses

^These felt really heavy...

SUPERSET:

Dumbbell Bent Over Delt Raise 43

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x13

Banded O&B's 4

Set 1 : 3x10
Set 2 : 3x10
Set 3 : 3x10

SUPERSET:

Machine Fly 308

Set 1 : 205x12
Set 2 : 220x12
Set 3 : 205x10

Banded Face Pull 5.33

w/ hold and flex

Set 1 : 4x10
Set 2 : 2x10
Set 3 : 2x12

1 Set- Delt Destroyers 135

Set 1 : 45x60
Set 2 : 25x30 w/ pauses
Set 3 : 10x10

Arms tomorrow...

kenpoengineer said:
LMAO! Pain is weakness leaving the body!
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!!!

turff49 said:
Yeah. You gotta do some ab workouts every week. Nothing worse than ab cramps.
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Yeah, I know. I will do core work a few times a week. I need the help with my compounds for sure. Used to be real consistent with it but I've been slacking recently.
 
Some girl was doing plate side-bends, and I went up to her and told her that I've read that it will actually widen your abdominal area. She said "that's ok". That's why I try not to offer suggestions in the gym.
 
Chesticles getting stronger. You'll get that PR next time for sure! Pause presses right after that bench press session surely felt heavy! Way to go Thomas!!!
 
Getting that bench up there!! Great weight man!

Seriously, you just wanted to hit up on that chick...lol
She should've taken your advise unless she's Butch, then I'd understand wanting the "block" look.
 
RegisterJr said:
GAAAHHH!!

First time doing crunches in months, and the whole time in thinking, "wow, it's like I never missed a day".

Now I'm getting PAINFUL ab cramps. It took me a few minutes to lean over and pick up my gym bag.
Click to expand...

LOL! Wuss!
 
RegisterJr said:
Some girl was doing plate side-bends, and I went up to her and told her that I've read that it will actually widen your abdominal area. She said "that's ok". That's why I try not to offer suggestions in the gym.
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Yeah, nothing like a chick with a wider waist. I love how dumb women can be in the gym sometimes. There's a woman at our gym who's entire workout is solely the abductor and addcutor machines. And she wonders why her thighs aren't looking any better. Pfft.
 
kenpoengineer said:
Chesticles getting stronger. You'll get that PR next time for sure! Pause presses right after that bench press session surely felt heavy! Way to go Thomas!!!
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Thanks Mark! It's there for the taking!

turff49 said:
Getting that bench up there!! Great weight man!

Seriously, you just wanted to hit up on that chick...lol
She should've taken your advise unless she's Butch, then I'd understand wanting the "block" look.
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She's real young looking, but does so many things right, including squats. I used to do the bends for years too, so I was just wanting to let her know.

I don't blame her for dismissing me because she gets hit on a lot, but I wouldn't be surprised if she doesn't do them anymore. :)

Thanks Turff.

mountainman33 said:
LOL! Wuss!
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Lol. I know, right?
 
I think it's pretty unfair to single out the "dumb women" in the gym considering 90% of gym-goers, both men and women, have no idea what they're doing. Including an unfortunate number of loggers here on AM.

Edit: side bends are great, for some. Could actually help those males with wide-ish hips balance out their physique.

Edit edit: good workout reg. a technical failure is nothing to sweat, especially on bench
 
liftandswim said:
I think it's pretty unfair to single out the "dumb women" in the gym considering 90% of gym-goers, both men and women, have no idea what they're doing. Including an unfortunate number of loggers here on AM.

Edit: side bends are great, for some. Could actually help those males with wide-ish hips balance out their physique.

Edit edit: good workout reg. a technical failure is nothing to sweat, especially on bench
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I missed the dumb women comment. This particular girl doesn't come across as dumb by any means. And yeah, I'd have to agree with the 90% comment.

Thanks L&S.
 
Strong bench! Ab cramps suck! lol

RegisterJr said:
Some girl was doing plate side-bends, and I went up to her and told her that I've read that it will actually widen your abdominal area. She said "that's ok". That's why I try not to offer suggestions in the gym.
Click to expand...

I bet she will probably stop and really appreciate the tip after thinking about it!! I used to do those when I first started! Thankfully someone did the same thing and warned me about them!
 
Agree with everyone here.. strong bench on ya Thomas! Great looking workout. If only 1 in 10 people you give advice to take it, its still worth it (other 9 just have no clue)
 
Strong bench man. I bet you woulda had the 275 if you got the setup down. I know my bench can vary dramatically depending on the setup.
 
love2liftkat said:
Strong bench! Ab cramps suck! lol



I bet she will probably stop and really appreciate the tip after thinking about it!! I used to do those when I first started! Thankfully someone did the same thing and warned me about them!
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Thanks Kat! I hope so. Sometimes people don't take suggestions in the gym, and I'll admit that I don't. BUT, it's usually broscience.

wasme said:
Agree with everyone here.. strong bench on ya Thomas! Great looking workout. If only 1 in 10 people you give advice to take it, its still worth it (other 9 just have no clue)
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Still years behind on bench, but I'll get there. Thanks Simon!

joh408 said:
Strong bench man. I bet you woulda had the 275 if you got the setup down. I know my bench can vary dramatically depending on the setup.
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I think so too. I felt so comfortable on the previous lifts too. The spotter stood there watching the bar on 255 and didn't even come close to looking like he needed to reach for the bar.

Usually I only cramp or knot up on the first two sets, and after the 95#'s I feel loose and good to go.

Thanks Joh!
 
RegisterJr said:
I've got to find something. Usually I do some shoulder work on chest day and some chest work on shoulder day, something I learned from MD, because it has done great things for my pressing and physique.

I'll get the arms in, no doubt. They too are important for stability and symmetry.
Click to expand...

And benchpress! Tri's are the workhorses & biceps are the shock absorbers - bigger your biceps & forearms arm, more the muscles can pile up on one-another to store energy for your press.

And I think you did the right thing doing AMRAP this week since you'll be pushing limit strength next week.
 
Hyde said:
And benchpress! Tri's are the workhorses & biceps are the shock absorbers - bigger your biceps & forearms arm, more the muscles can pile up on one-another to store energy for your press.

And I think you did the right thing doing AMRAP this week since you'll be pushing limit strength next week.
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Thanks Hyde. Plan is to do arms and more core tomorrow, with a focus on triceps.

Speaking of forearms, do any of you guys do any forearm work? I don't, really.
 
RegisterJr said:
Thanks Hyde. Plan is to do arms and more core tomorrow, with a focus on triceps.

Speaking of forearms, do any of you guys do any forearm work? I don't, really.
Click to expand...

Some hammer curls occasionally, but that's as much for forearm health during squatting as musclebuilding. If you lift weights, without straps, you'll build your forearms. Anything that's working your grip really.
 
Hyde said:
Some hammer curls occasionally, but that's as much for forearm health during squatting as musclebuilding. If you lift weights, without straps, you'll build your forearms. Anything that's working your grip really.
Click to expand...

I do plenty of hammers, and straps only on Meadows Rows because the bar rolls on the ends.

I also plan to do more farmers walks.

I've always been excited to lift, but this new routine has me there at the top again. Besides the arms tomorrow, I can't wait to deadlift Friday. And OHP Saturday. And squat Sunday. And bench Monday. And...
 
Weighted Tricep Dips 57

Set 1 : BWx22
Set 2 : 45x8
Set 3 : BWx12

SUPERSET 1:

40s rests

Cable High Pulley Overhead Tricep Extension 165

Set 1 : 110x15
Set 2 : 110x15
Set 3 : 100x15
Set 4 : 90x13

1.5 Cable Curl 93.33
1+1/2 = 1 rep

Set 1 : 50x10
Set 2 : 60x10
Set 3 : 70x10
Set 4 : 70x10

SUPERSET 2:

60s rests

EZ Bar Decline Triceps Extension 105

Started flat and added a plate under the bench on each set. Alternated grip placement.

Set 1 : 70x15
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x8 + 8 CG press


Dumbbell Hammer Curls 50.67

Set 1 : 40x8
Set 2 : 35x8
Set 3 : 30x8
Set 4 : 25x10

SUPERSET 3:

60s rests

Kettleball Lying Extension 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x9

Spider Curls 86

Set 1 : 60x13
Set 2 : 60x11
Set 3 : 60x10

I came super close to not going today. Hit snooze for 30 min.

Glutes and hams are super sore still. I may not be ready for deads tomorrow. Might be OHP if my shoulders are up to it or a forced rest day.

I also need to work on my dips, obviously.
 
RegisterJr said:
I've always been excited to lift, but this new routine has me there at the top again. Besides the arms tomorrow, I can't wait to deadlift Friday. And OHP Saturday. And squat Sunday. And bench Monday. And...
Click to expand...

Your attitude is inspiring...

RegisterJr said:
I came super close to not going today. Hit snooze for 30 min. y.
Click to expand...

Well looks like you made the right move with getting your a$$ to the gym... nice session
 
Thanks Simon!
 
Strong arms day man! I was dragging before the gym but decided to go anyways. Good decision
 
Thanks Justin!
 
Rest day. Too many DOMs to do anything.

I jumped on the scale this morning for the first time in 4 months.

210.8 (+ .6)

I'll take that as a win. I was expecting 220+ based on how I've been eating. My shoulders, cheat, and quads are noticeably larger, so I must be at the least replacing fat with muscle.

I probably should be sitting at 190-195 though.

Can't decide what to do, diet wise, next. I wouldn't mind dropping some weight, but I'm happy with the strength gains and I'm new to this strength routine.

So, I may start my MASS 550 next week and keep doing what I'm doing, or I'll TRY AGAIN at a mini cut.

Thoughts?
(I have no desire to be at <15%BF at this point).
 
I say "stay the course" until after the Mass550 run. Noodz?!
 
Increase cals on workout days. Sounds like you've recomp'd so keep that going. You've increased intensity in your workouts also so you need to fuel that. Keep it clean and watch the timing of what you eat. I remember you posting you had dropped Cals down to under 2500. I bet your true maint level is around 3200-3500(aren't you like 6ft?), you are out and about all day plus workout, plus have teenagers, that burns loads of cals. Me personally, I like to keep my protein intake high. Not a big fan of the carb loading. But that's what works for me. Besides, studies show men need more protein as they get older anyway. Don't be afraid to play with your diet.
 
kenpoengineer said:
I say "stay the course" until after the Mass550 run. Noodz?!
Click to expand...

I'll do some noodz soon, sure. Need to get a panoramic tho.

turff49 said:
Increase cals on workout days. Sounds like you've recomp'd so keep that going. You've increased intensity in your workouts also so you need to fuel that. Keep it clean and watch the timing of what you eat. I remember you posting you had dropped Cals down to under 2500. I bet your true maint level is around 3200-3500(aren't you like 6ft?), you are out and about all day plus workout, plus have teenagers, that burns loads of cals. Me personally, I like to keep my protein intake high. Not a big fan of the carb loading. But that's what works for me. Besides, studies show men need more protein as they get older anyway. Don't be afraid to play with your diet.
Click to expand...

My maintenance should be right where you say, and when I said I dropped calories I only did that for a couple days. Lol

I've probably been at 3500-3700 most days, including off days. Sometimes, like at the hunting camp or when I went to visit my wife/FIL my calories are low, unintentionally.

I hit my proteins always, usually 250-275g from solids. Carb are typically 175-300g, depending on the day, then the rest fats.

I do good all day, then get super hungry for junk at night after I've hit my goals. I used to be better at saying no.
 
275g from solids is awesome... You are obviously doing things right my man. Since Halloween I have had nightly battles with cravings..
 
What's up in here!!

Not really a fan of arms day. If a week was 8 days instead of 7 then why not :)

Cal cycling gave me a great recomp. More cals on workout days and less on rest days (Hill sprints, farmers walk and GPP days) I also keep carbs around my training sessions.

Yes! Do farmers walk! And variants! It'll get you nice big traps too.
 
iddc said:
What's up in here!!

Not really a fan of arms day. If a week was 8 days instead of 7 then why not :)

Cal cycling gave me a great recomp. More cals on workout days and less on rest days (Hill sprints, farmers walk and GPP days) I also keep carbs around my training sessions.

Yes! Do farmers walk! And variants! It'll get you nice big traps too.
Click to expand...

Thanks for the input man! I think I'll give that a go.

To be honest, I'd rather have an arms day than to fit them in on another lift day.
 
RegisterJr said:
Thanks for the input man! I think I'll give that a go.

To be honest, I'd rather have an arms day than to fit them in on another lift day.
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Yeah, can't really get a good arms session when squeezing them in at the end.

Esp triceps, in my case.

But for biceps, good old strapless Kroc rows are enough to make em blow up!
 
iddc said:
Yeah, can't really get a good arms session when squeezing them in at the end.

Esp triceps, in my case.

But for biceps, good old strapless Kroc rows are enough to make em blow up!
Click to expand...

I plan on doing Krocs next back day too.
 
Welcome back to FINAFLEX, Montego1

Invalid Link Removed
 
Arms day FTW. Lol I'd love to be able to hit a arms day if I had the time/energy to do it. Last time I did it was brutal. Lol. I couldnt even carry my son the next day.
 
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