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TGR's Modified PowerBuilding v2.0

MARK_ said:
Sorry to hear about the pain in the back of the knee. At least your shoulder and bicep pain is gone. It seems that pain doesn't really go away. It just changes locations.
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Bicep pain isn't necessarily gone, just isn't noticeable on OHP. Shoulder issues can be, but wasn't.

Going to do some stretching tonight and see how the knee area is. It isn't really a pain, just a feeling. Could be absolutely nothing. I've never had knee issues, and no movement has ever felt bad on my knees. Not even on those heavy DLs the other day.

Diet is sucksville.
 
Hyde said:
Heard that. But we need to be less fat, because we also want to look like we lift lol. If it makes you feel better, my last meal was 2 cans of tuna. Just 2 cans of tuna :(
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If it makes you feel any better, for dinner I had 5 slices of Papa Johns meat lovers pizza.
 
kenpoengineer said:
Lol! So this is your PR secret! Anabolic pizza!
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lol. I need to stop eating this junk. It was good, but the salt had me chugging water all night. Maybe it'll bring a squat Pr later.
 
"Come on man"!! You know better than that. I had 12oz chicken, a cup of rice, and something green...
Hey, I guess as long as you aren't having to buy new pants then why complain. My pants were getting tight, so I tightened up a little. My waist is back to where I want it but my pants are still to tight. Realized it's my hips and ass. I guess hack squats, leg presses, and the few Deads I do have actually added muscle size...lol

I love your self control to stop at 5 pieces...
 
turff49 said:
"Come on man"!! You know better than that. I had 12oz chicken, a cup of rice, and something green...
Hey, I guess as long as you aren't having to buy new pants then why complain. My pants were getting tight, so I tightened up a little. My waist is back to where I want it but my pants are still to tight. Realized it's my hips and ass. I guess hack squats, leg presses, and the few Deads I do have actually added muscle size...lol

I love your self control to stop at 5 pieces...
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My pants are tight. It's time to end this dirty bulk.
 
As for thighs, I think we are all doomed.
 
Hyde said:
You say that, but check these new-fangled dandies out for yourself:

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Problem solved, naw sayin'??
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On order!
 
Lol! And to think I use to workout in parachute pants back in the day!!
 
Gonna test out the knee today on squats. I think it'll be fine.

Hoping for 340x10 if it's feeling good. I'm out of breath just thinking about that.
 
C1 Wk22 Day 6

With leg curls and some lighter squats I did BSS, airplanes (balance issues), various stretches, and Duffins hip thingy.

Seated Leg Curl 180

Set 1 : 90x15
Set 2 : 90x15
Set 3 : 125x10

Barbell Squat 430.67

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 150x5
Set 4 : 180x5
Set 5 : 210x3
Set 6 : 250x3
Set 7 : 280x3
+Belt
Set 8 : 310x3
Set 9 : 340x8 (8's PR, taped)

BOX Squats 311.67

Set 1 : 275x3
Set 2 : 275x4
High Bar-
Set 3 : 275x2

Somersault Squats 157.5
1m rests-

Set 1 : 95x5
Set 2 : 115x5
Set 3 : 125x5
Set 4 : 135x5

Banded Leg Extension 190

30s rests until I can't hit 10-
DBL wrapped monster mini (green)-

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 90x10
Set 4 : 100x10
Set 5 : 110x10
Set 6 : 120x10
Set 7 : 130x10
Set 8 : 140x10
Set 9 : 150x8

Barbell Lunge 83.33

Set 1 : 50x20

Quads were done...

Lying Leg Curls 158.67
30s rests until I cannot hit 8-

Set 1 : 50x8
Set 2 : 95x8
Set 3 : 110x8
Set 4 : 125x8
Set 5 : 140x4 DROP
Set 5 : 80x8

Awesome day. I never even felt anything with my knee at any time.

It was fun having time for the pump stuff at the end.

If you'll see in my video, when I got to the last three or so reps of squats I started to lean more. It was because I felt like the bar was going to roll off my back. I was very aware of at this time, but I'm not certain that's what it was last couple times.

I meant to try having my elbows back more but was concentrating on so many other things.

I'll work on that.

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Hyde said:
Awesome training session man, lot of volume and no pain is all gain, baby!
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Thanks man. Also wore my cuff over my bicep once I went over 200 and there was no pain there. I might need to get one for the other arm before it's a problem.
 
RegisterJr said:
Thanks man. Also wore my cuff over my bicep once I went over 200 and there was no pain there. I might need to get one for the other arm before it's a problem.
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Agree here. Preventive maintenance is better than necessary maintenance. I say keep it healthy before but hurts lol. Made that mistake myself tons
 
Rest day.

Going to make nutrition and diet a priority this week.
 
Success
 

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Enjoy the rest! You've been steady killing it every day!
 
Pizza for the WIN!! Lol! Tuna and carrots for you the rest of the week lol.
 
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Calories ended at 2109

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Calorie placement:

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I couldn't be happier u sent free supps to me. But....Invalid Link RemovedInvalid Link Removed

Where'd u mail it from Afghanistan lol. All three containers in the box are busted homie. It's like Xmas at gma's house when u were expecting a play station but got socks
 
liftandswim said:
2109? Uh, eat more
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It won't hurt me. My calories were aplenty on Sunday, and Saturday, and Friday...

I didn't get home from work till almost 8, and I didn't have the appetite to eat more. In the scheme of the week, it's all good.

gymwrenchwv said:
I couldn't be happier u sent free supps to me. But....Invalid Link RemovedInvalid Link Removed

Where'd u mail it from Afghanistan lol. All three containers in the box are busted homie. It's like Xmas at gma's house when u were expecting a play station but got socks
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Is this serious? I don't even know what I'm looking at here. I have no clue what that brown stuff is... I had one bag as a the "filler".

The containers are really busted?
 
I did send Caesar dressing. Did that bust? lol

Surely the supps are fine?
 
Bcaas are def toast. Chunky from being wet. Dressing def toast. Stimul8 doesn't seem punctured/cracked but I can def hear hard stuff when I shake the tub. But no worries man it was the mail mans fault
 
gymwrenchwv said:
Bcaas are def toast. Chunky from being wet. Dressing def toast. Stimul8 doesn't seem punctured/cracked but I can def hear hard stuff when I shake the tub. But no worries man it was the mail mans fault
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Maaaaaaan, that sucks. Let me know about the stimul8...

I don't have any extras at the moment, but when I do I'll send you something. I guess insurance is a must next time.
 
C1 Wk23 Day 1

DB Press SUPERSET with the 3 banded shoulder mobility exercises that Duramax posted in his log. That and the bicep mash are amazeballs.

No rest in this SS... Plus hammer curls x15, x10, x10

Dumbbell Bench Press 98

Set 1 : 50x12
Set 2 : 60x12
Set 3 : 70x12

Barbell Bench Press 307.5

Set 1 : 45x10
Set 2 : 105x5
Set 3 : 150x3
Set 4 : 180x5
Set 5 : 205x5
+ Belt, liftoff:
Set 6 : 225x11 (PR for 10, 11, and new calc 1RM)
-Belt
Set 7 : 205x5
Set 8 : 180x14

SUPERSET:
Also bicep mashing with Bb*

Leverage Incline Chest Press 146.67
(HS, weight per side)

Set 1 : 65x10
Set 2 : 80x10
Set 3 : 90x10
Set 4 : 100x10
Set 5 : 110x10
Set 6 : 90x10

Dumbbell Bent Over Delt Raise 33.33

Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
Set 4 : 25x10
Set 5 : 25x10 +PAPs
Set 6 : +PAPs

Holy bicep mashing. They are sore, but this time in a good way. I have a good feeling about implementing these. I had a knot about the size of an baby in both arms I worked on.

Mashing will be done at the end of benching and deadlift days.

Also, this will be my last week of any pump products for a while. I want to see if the bicep pump contributes to the bicep pain.

I can't believe I got a bench PR. It's been months. I was expecting 9, hoping for 10. Might've squeezed out a grinder 12 if I tried.

Looks like I may have a workout partner now too. Not sure how I feel about that... He's new to this gym and I noticed he watched me squat and DL the last couple weeks, and he asked if I were benching while I was still warming up, and said, "ok. I'm going to bench with you". lol

He said when he went to leave that he's going to look forward to working out with me. I guess I should take it as a compliment; I must look like I'm doing something right. (His top sets were 315 x7, x6. Maybe this'll benefit me...)
 
Sorry for the book; thanks for watching and have a good morning.
 
Congratulations on the PR! The volume of your lifting is awesome! Anabolic pizza for me too! Lol
 
Congrats on the PR Thomas! I think a workout partner for awhile will benefit you. They can get you over a hump sometimes just from the motivational aspect!. I'll be curious to see if a "pump" product has contributed to your pain. Not something I would've thought of...
Hammer curls can bring on bicep pain if you do them cross body. The pain won't start until later and is usually more in the elbow or top of forearm. Just pointing that out, not saying it's causing yours.
 
Awesome pr's man
 
Lol on the workout partner helping Thomas with motivation! I can see the partner walking away shaking his head and calling Thomas a "crazy freak" after one of his lifting sessions!
 
turff49 said:
Congrats on the PR Thomas! I think a workout partner for awhile will benefit you. They can get you over a hump sometimes just from the motivational aspect!. I'll be curious to see if a "pump" product has contributed to your pain. Not something I would've thought of...
Hammer curls can bring on bicep pain if you do them cross body. The pain won't start until later and is usually more in the elbow or top of forearm. Just pointing that out, not saying it's causing yours.
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Yeah, I don't know what it is. Just trying more options. As long as he isn't TOO much a talker, it'll be all good. He said he likes to do his own thing... lol, obviously...

Thanks Brian.

zcol94 said:
Awesome pr's man
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Thanks Z.
 
gymwrenchwv said:
I couldn't be happier u sent free supps to me. But....Invalid Link RemovedInvalid Link Removed

Where'd u mail it from Afghanistan lol. All three containers in the box are busted homie. It's like Xmas at gma's house when u were expecting a play station but got socks
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That was so sweet of you Thomas but man, that mail man sucks! Can't believe it got so messed up!

RegisterJr said:
Sorry for the book; thanks for watching and have a good morning.
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I enjoyed it! Congrats on the PR and inspiring another lifter! ;)
 
liftandswim said:
Congrats on busting through this little bench plateau. Let's see if you started a trend here
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Man. I hope so.

capo180 said:
Awesome benching man!
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Thanks guys.

love2liftkat said:
That was so sweet of you Thomas but man, that mail man sucks! Can't believe it got so messed up!


I enjoyed it! Congrats on the PR and inspiring another lifter! ;)
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They get away with so much. A business wouldn't survive treating their customers products this way. Thanks Kat.
 
Arms (CGBP focus) coming up. I think the mashing did some good yesterday. No residual bicep fatigue.

wasme said:
Sucks about the parcel

Awesome PR Thomas!
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Thanks man. I have a new MountainDog program I'm sending your way as soon as I merge the Word Docs.
 
Cable Rope Triceps Pushdown 172.67

Set 1 : 60x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x7

SUPERSET 1:

Banded CGBP 206.67
-pro light mini

Set 1 : 95x10
Set 2 : 135x10
Set 3 : 155x10
Set 4 : 155x8
Set 5 : 135x10

1.5 Cable Curl 120

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10

SUPERSET 2:

CG Wobble Bench 126.67

Set 1 : 95x10
Set 2 : 95x9
Set 3 : 95x10
Set 4 : 95x10
(Holy **** these are tough...)


Dumbbell Hammer Curls 63.33

Set 1 : 40x8
Set 2 : 45x8
Set 3 : 50x8
Set 4 : 45x10

SUPERSET 3:

Spider Curls 98

Set 1 : 60x12
Set 2 : 70x12
Set 3 : 70x10 + 60x4

Cable High Pulley Overhead Tricep Extension 183.33

Set 1 : 110x20
Set 2 : 100x16
Set 3 : 100x14

overhead hammer curl w/ rope 130.67

One DROPSET-

Set 1 : 70x26
Set 2 : 50x12
Set 3 : 30x10

Triceps Pushdown V Bar 216.67

Set 1 : 50x100 (should've done 60)

Pump was real today.

If you haven't tried wobble bench, do it. My stabilizer muscles were fried.
 
I have an old wobbly bench at home, so your saying I should use it? lol
Nice killer arm workout there!
 
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