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TGR's Modified PowerBuilding v2.0

Chest Heavy-Hypertrophy:

Leverage (Hammer Strength) Chest Press 139.33

60sec rests, WPS-

Set 1 : 8x8
Set 2 : 45x8
Set 3 : 55x8
Set 4 : 70x8
Set 5 : 80x8
Set 6 : 90x8
Set 7 : 100x8
Set 8 : 110x8
Set 9 : 100x10 (3/4 lockout; speed)

Barbell Incline Bench Press 214.5

60-90sec rests
Don't touch chest and go to 3/4 lockout-

Set 1 : 45x3
Set 2 : 135x15
Set 3 : 145x13
Set 4 : 155x11
Set 5 : 165x9
Set 6 : 170x6

Barbell Bench Press 215.83

Set 1 : 135x5
Set 2 : 185x5

SlingShot Bench 262.5

1 plate incline, 60 seconds rest-

Set 1 : 225x5
Set 2 : 225x5
Set 3 : 225x5
+Hand-offs
Set 4 : 225x5
Set 5 : 225x5

Weighted Tricep Dips 335.4

60s rests-

Set 1 : 234x13
Set 2 : 234x10

Reverse Banded Tricep Dip 335.4

Set 1 : 234x13

SUPERSET w/ 60s rest:

Dumbbell Lateral Raise 21

Set 1 : 15x12
Set 2 : 15x12
Set 3 : 15x12
Set 4 : 15x12

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--
Set 4: 2.5 Lap/Rep
--

Bent Over Hang & Swing 91.67

Set 1 : 40x30
Set 2 : 50x25
Set 3 : 50x25

Meadows Cable Extension 160


ONE SET alternating arm-

Set 1 : 60x50 alt 10's
Set 2 : 50x20 10's
Set 3 : 40x30 alt 15's

That's it. Despite the short rests it took every minute there. Huge pump.
 
Must've felt like hitting the whole weeks volume in one session. Nice inclined too!
 
turff49 said:
Must've felt like hitting the whole weeks volume in one session. Nice inclined too!
Click to expand...

Thanks Mac. I was surprised how gassed I was when I made it to the inclines. I originally thought I'd be make 10# jumps per side instead of 5.
 
Wow! That's loads of benching Thomas. How did you do those sets with "hands off?"
 
^Someone just gave him a lift off the rack. It just means he was self unracking before that.
 
Hyde said:
405 bench incoming
Click to expand...

Maybe some hypertrophy chest work will improve my bench, but I feel it's going to be 4+ years before I see that number.
 
Back- Hypertrophy

60 second rests on everything except curls. Meadows Rows was closer to 75 seconds on the top set.

Meadows Row 153.33

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 90x10
Set 4 : 115x10
Set 5 : 115x10
Set 6 : 115x10
Set 7 : 115x10

Cable One Arm Lat Pulldown 101.33

SUPINATED, flex hard at bottom-

Set 1 : 80x8
Set 2 : 70x8
Set 3 : 70x8
Set 4 : 70x8

DB Lat Pullover: Bent Arm 98

Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12

^^These fried...

Smith Machine Bent Over Row 270

ESPLOSIVE-
Set 1 : 225x6
Set 2 : 225x6
Set 3 : 225x6
Set 4 : 225x6
-
Set 5 : 225x6 +
Set 5 : 135x8 +
Set 5 : 135x4

^^Called for 3x6, but I had a lot left in me.

Banded Hyperextensions 2.53

EXPLOSIVE-

Set 1 : 1 RED BANDx15
Set 2 : 2 RED BANDSx8

DROPSET-
Set 3 : 2x8
Set 4 : 1x4
Set 5 : 0x4

Had to sit down for a minute... Then foam rolled lower back.

Cable Close Grip Curl 100

15 second rests-

Set 1 : 60x20
Set 2 : 60x12
Set 3 : 60x12
Set 4 : 60x10
Set 5 : 60x10
Set 6 : 50x10
Set 7 : 40x10
Set 8 : 40x10
Set 9 : 40x10
 
Bet you were winded after this one! Love DB pullovers, need to incorporate them again...
 
It doesn't surprise me you had to sit down and roll the back out lol. The lower back pump there had to be rough. Good work reg!
 
turff49 said:
Bet you were winded after this one! Love DB pullovers, need to incorporate them again...
Click to expand...

It was a lotta fun. The pullovers fire the lats good.

capo180 said:
Woof. Had to have a nice back pump after all that. I like the change of pace you got going on.
Click to expand...

I'm liking it too. I may do the whole 12 weeks and build my endurance up before going back to 531.

jswain34 said:
It doesn't surprise me you had to sit down and roll the back out lol. The lower back pump there had to be rough. Good work reg!
Click to expand...

Thanks guys!
 
liftandswim said:
Nice session! Build that barn door
Click to expand...

Thanks man!

Running home to (try and) nap then back to work at midnight. I'll catch up sometime tonight.
 
Tonight was fun. I got to go in immediately behind our police dept on a raid on a strip club. It was an all black strip club, and with all the police-race things going on in the media and across the country, coupled with 3AM drunks, it was a hostile crowd to say the least.

I'm not familiar with club/strip environments, but is it normal for strippers to be meaty? I imagined that a woman who spends hours a day dancing would be somewhat lean. It's also a profession around here known for cocaine use.

Anyway, hopefully I can fall asleep soon.
 
Well, Black guys typically like their women meaty. Very, very, few like that anorexic look. What was your task? Inspect the building code...lol
Make sure the strippers had their permit...? For the meat?lol
 
I think he meant thick with big booty. I hope so anyway. A fat chick stripping is nasty!
 
liftandswim said:
I've seen straight up fat strippers fwiw. They exist. And I mean holding weight in the gut not the butt/hips/boobs whatever.
Click to expand...

Hope you didn't tip...lol
 
turff49 said:
Well, Black guys typically like their women meaty. Very, very, few like that anorexic look. What was your task? Inspect the building code...lol
Make sure the strippers had their permit...? For the meat?lol
Click to expand...

Yes. Inspect the building, any constructions done, zoning, and licensing.

tyga tyga said:
What do you mean meaty? I like thick women (not fat by any means).
Click to expand...

I me a straight up meaty; gut and all. I like some booty as well.

turff49 said:
I think he meant thick with big booty. I hope so anyway. A fat chick stripping is nasty!
Click to expand...

Well obese by America's standards.

liftandswim said:
I've seen straight up fat strippers fwiw. They exist. And I mean holding weight in the gut not the butt/hips/boobs whatever.
Click to expand...

Yup. There was one there that I thought was 'fitter'. The rest were a medium+ Kirstie Alley. Not something you'd pay to see dance unless you were a woman trying on plus-sized-clothing.
 
Depends on where you go. A higher end club will keep finer strippers and it's gonna cost a lot more. You go to a dive in the ghetto you're gonna get what you get for a few bucks. And honestly, there's always gonna be a market for lonely guys willing to throw a few bucks.
 
Hyde said:
Depends on where you go. A higher end club will keep finer strippers and it's gonna cost a lot more. You go to a dive in the ghetto you're gonna get what you get for a few bucks. And honestly, there's always gonna be a market for lonely guys willing to throw a few bucks.
Click to expand...

I knew there was a strip club addict in here somewhere.
 
RegisterJr said:
I knew there was a strip club addict in here somewhere.
Click to expand...

Hahaha I've been to a few. But I've also walked into a couple and turned around and walked right back out.

Pretty much fastest way to burn your cash besides gambling or buying a boat. And literally burning your cash of course. I don't really mind if I don't ever go again.
 
Been to one strip club when I turned 18. Never will understand paying a woman to dance naked in front of you lol I went to parties after that and didn't have to pay a dime and we had women naked doing wall splits

Now, the wife just walks around naked lol
 
Rest day, again. I stayed up too late.
 
Working at a strip club will do that to you...lol
 
Wow! Interesting chat to say the least :)
 
RegisterJr said:
I like big butts and i cannot lie.
Click to expand...

haha, 2nd this...everybody knows that all the power is generated in the area below the chest down to knees. i feel that as most of us are some type of strength athlete this would be the general preference cause those stick thin ladies can't handle what we have to offer.
 
Balthazar said:
haha, 2nd this...everybody knows that all the power is generated in the area below the chest down to knees. i feel that as most of us are some type of strength athlete this would be the general preference cause those stick thin ladies can't handle what we have to offer.
Click to expand...

Large hairy pastey thighs??
 
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