Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

TGR's Modified PowerBuilding v2.0

Invalid Link Removed

Some cleaning with the kiddo then it's time to go play a little.
 
I got behind on you guys' logs. I'll have to catch up tomorrow.

Slap worn out. Moving tree stumps all day yesterday, then a little play time on the trails. It's been so dry here that there was barely any mud to play in.

Invalid Link Removed

Invalid Link Removed
 
Another rest day. I beat myself up Saturday and yesterday's carb refeed was an embarrassment.

I'll try and catch up with everyone later or tomorrow. Leaving kiddos sports banquet.
 
Invalid Link Removed

Invalid Link Removed

Not the best Caesar I've had, but not bad either.
 
SUPER D MOB
Banded SCAP Retractions
Kelly Starrat shoulder stretch/mobility

Barbell Shoulder Press 160

Set 1 : 45x8
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x5
Set 5 : 130x5
+Belt
Set 6 : 145x3
Set 7 : 160x1
Set 8 : 160x1
Set 9 : 160x1 +1 push-press
Set 11 : 160x1 +2 p/p

Weighted decline crunches (25#/35#x12-15) superset with writes planks (55/45# X:30) x4 rounds

Cable Crunch 166.67

Set 1 : 80x20
Set 2 : 90x20
Set 3 : 100x20
Set 4 : 110x20 (holds at top)

Occluded DB Curl 30

First set, 30s rests-
Set 1 : 15x30
Set 2 : 10x15
Set 3 : 10x12

Second set, hammer, 30s rests-
Set 4 : 15x30
Set 5 : 10x20
Set 6 : 10x20
Set 7 : 15x20
Set 8 : 10x10

^^ PAIN. The regular ones burn more than the hammers.

OHP went well. Maybe could've done more singles but I was running out of time. Max is a 175-180 grinder.
 
Nice work man. OHP is easy til it's not. One weight will fly, then I add 10 lbs and can't get it past my face lol.
 
capo180 said:
Nice work man. OHP is easy til it's not. One weight will fly, then I add 10 lbs and can't get it past my face lol.
Click to expand...

Almost went up some and decided I'd be better off not failing a rep. Thanks Capo
 
Squat Singles-

Banded Hip Series
Banded OLY wall squat x1
KS Band Resisted Lat/Shoulder MOB x3
Banded SCAP Retractions 3x10

Crunches x100

Barbell Squat 430

Set 1 : 135x5
Set 2 : 180x5
Set 3 : 225x5
Set 4 : 270x3
Set 5 : 315x3
+Belt
Set 6 : 345x3**
Set 7 : 385x3
Set 8 : 430x1
Set 9 : 430x1
Set 10 : 405x1
Set 11 : 405x1

** Was supposed to be 5. Belt was too loose. I'm officially a full size down, comfortably.

Leaning Palm Alternating Kickbacks 25

OCCLUDED, one arm at a time with 30 seconds rests

SET 1:
Set 1 : 12.5x30 Palm Back
Set 2 : 10x15 PB
Set 3 : 7.5x15 P FWD
Set 4 : 7.5x12 PF

SET 2:
Set 5 : 10x30 PF
Set 6 : 10x10 PF
Set 7 : 10x10 PB
Set 8 : 5x10 PB

Overhead tricep extension 30# 2x50

45# Plank 2x :30

^^Moved my elbows *slightly* forward like Herder mentioned in another log. Makes it more difficult.

I played with my squat grip today. Moved it a hair out, which means the bar went slightly higher on my back. This, coupled with trying to get more of a back arch because that's when my core is strongest, caused me to roll on the balls of my feet a couple times. I'll work on it.

Invalid Link Removed
 
Gj today,

I see couple of things which I may be wrong about but here goes. .. I looks like your too far bent over again and your squat is turning into a good morning second it looks like your not push or torquing your knees out but this could just be the angle
 
Duramaxhd said:
Gj today,

I see couple of things which I may be wrong about but here goes. .. I looks like your too far bent over again and your squat is turning into a good morning second it looks like your not push or torquing your knees out but this could just be the angle
Click to expand...

You are correct. As the bar moves up my back I lean more on the Ascension. That's why I switched to low bar originally. I either need to play with foot placement with the bar where it's at to correct it or go back to a lower bar placement.

Forgot to focus on pushing the knees out. Was trying to grab the floor more, and even then I'd forget on some sets.

Thanks DMax.
 
wasme said:
Good job on the belt size... gotta like that!
Click to expand...

Absolutely. My clothes are fitting better too. I have a ways to go but I really stretched out the pant line the last several months.
 
How are you feeling energy-wise? I know strength/endurance are taking a hit of course between low carb and a deficit but how do you like the diet overall so far? It's clearly leaning you out
 
Hyde said:
How are you feeling energy-wise? I know strength/endurance are taking a hit of course between low carb and a deficit but how do you like the diet overall so far? It's clearly leaning you out
Click to expand...

Depends on the day, energy-wise. On Lifting days if my net carbs end in the teens I definitely feel it. I'm getting better at ending the day with 50+ carbs but only 15-25 net though.

Overall, I like it. I like not struggling with hunger pangs. I like the bulk meats(especially eggs and red meat), the ability to have some mayo, and the creativity it's caused on every meal to season with garlic, onions, bell pepper, etc.

The things I miss most I still get once a week so it makes the diet more manageable. Some days there is plenty of room for a serving or two of PB and/or
Protein powder (ice cream, etc).

I'm lucky my job has a full kitchen available to use. It'd be a lot harder if I had to microwave everything again, but it could be done.

I also like not eating a meal that has 80+ g carbs and then feeling like I NEED a nap (coupled with getting up at 0300).

The diet says to break for at least a month after 6 months. Around month 3-4 I go on vacation and I'll start a break then. Following vacation I'm going to have a similar diet, maybe 60-70 net carbs and put them around my training.

And like you said, there's always the downside of training being down. I've yet to miss any desired numbers except for a couple of really down-days, so I may have to adjust some things as this training cycle gets heavier.
 
Core & Bro Day

Banded SCAP Retractions x3
KS Shoulder Mob x2
Banded OLY wall squat x1

100 Crunches

Barbell Bent Over Row 262.5

Set 1 : 50x10
Set 2 : 50x10
Start Superset w/ BB GM
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 185x8
+ Loose Belt
Set 6 : 225x5
Set 7 : 225x5
Set 8 : 135x20

Barbell Good Morning 438
(Low bar, arched back)

Set 1 : 135x8
Set 2 : 225x8
Set 3 : 275x8
+ Belt (First time with belt)
Set 4 : 315x10 PR
Set 5 : 335x8 PR
Set 6 : 365x6 PR

Banded HS Lat Pulldown 114
(New HS Machine. Resistance is >)
(Green band wrapped under machine to both ends)

Set 1 : 45 each side x10
Set 2 : 90x8
Set 3 : 70x10
Set 4 : 70x10

ONE DROPSET, 10s rests-
Set 5 : 45x18
Set 6 : 45x8
Set 7 : 45x4
Set 8 : 45x8 (no band)

Spider Curls 83.33
(Superset with pulldowns, planks)

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20

Weighted Planks:
55/45/45 X:30

Occluded DB Curl 30

Set 1 R-
Set 1 : 15x30
Set 2 : 15x12
Set 3 : 10x18
Set 1 L-
Set 4 : 15x30
Set 5 : 15x12
Set 6 : 10x18
Set 2 R-
Set 7 : 15x26
Set 8 : 10x15
Set 9 : 10x15
Set 2 L-
Set 10 : 15x26
Set 11 : 10x15
Set 12 : 10x15

Weight Plate Decline Crunch 49

One drop set-
Set 1 : 35x12
Set 2 : 10x4
Set 3 : 0x4

I'm beat.

GMs felt great. Biggest drawback was me wearing a tank and sweatin bullets. The bar slides down.

No pre-chocolate today.
 
My biceps have not been this sore in years. Took me 5 minutes to button my shirt because the cramps are so painful.
 
atanocc said:
Them GMs tho
Click to expand...

If you perform them in the style Thomas is, it's got to be pretty heavy relative to your squat numbers to account for the range of motion. And it's honestly safer for most people than a lighter erector-heavy GM with a huge ROM.
 
atanocc said:
Them GMs tho
Click to expand...

hairygrandpa said:
Heavy on GM's! Awesome volume too! You are killing it!
Click to expand...

Thanks guys.

Hyde said:
If you perform them in the style Thomas is, it's got to be pretty heavy relative to your squat numbers to account for the range of motion. And it's honestly safer for most people than a lighter erector-heavy GM with a huge ROM.
Click to expand...

Yup. In comparison I wouldn't touch 3 plates with a flat back GM.
 
Dude, I'm lovin carb nite! My Sunday's are a day of reckoning lol

Usually by Friday, I'm fried. My keto sticks put me at the moderate range. But, I've lost 10lbs so far..

Anywho, keep it up reg. I'm going on vacation in August which is when I'll take my "break". When I come back, I'll reintroduce cho and reverse out and get back to gainz mode.
 
tyga tyga said:
Dude, I'm lovin carb nite! My Sunday's are a day of reckoning lol

Usually by Friday, I'm fried. My keto sticks put me at the moderate range. But, I've lost 10lbs so far..

Anywho, keep it up reg. I'm going on vacation in August which is when I'll take my "break". When I come back, I'll reintroduce cho and reverse out and get back to gainz mode.
Click to expand...

I'm lovin it too. I need to pick up the sticks this weekend.

And yeah, I'm fried today. Moving my day to Saturday from Sunday because my wife wants to go out. That's fine, I was going to have to move it at football season anyway.
 
Don't worry about the sticks. They can be very inaccurate and it's irrelevant in your situation really. The diet is working.
 
Trying to make protein doughnuts for the first time. Chocolate covered strawberry. (Not a fan of glazed).

Pictures and macros after they're done, cooled, and coated.
 
Invalid Link Removed

Calories: 156
Protein: 13.4
Carbs: 10
Fat: 7.1
 
Hyde said:
Don't worry about the sticks. They can be very inaccurate and it's irrelevant in your situation really. The diet is working.
Click to expand...

Actually it's relevant to carb nite? The goal is to land back into ketosis before your carb feed.

Also, they can be inaccurate but, it does give a baseline of whether you have excess ketones or not
 
tyga tyga said:
Actually it's relevant to carb nite? The goal is to land back into ketosis before your carb feed.

Also, they can be inaccurate but, it does give a baseline of whether you have excess ketones or not
Click to expand...

I understand the desire to fall back into ketosis but the sticks are wildly variable - how does an unreliable diagnostic tool make or break the diet? If he is losing bodyfat or not is what's truly relevant.

I've used the sticks and they were NOT consistent. But I was losing fat. Can't really say that I was disappointed despite the sticks not always adding up, if that makes more sense.

I just think they're a waste of money is all.
 
Hyde said:
I understand the desire to fall back into ketosis but the sticks are wildly variable - how does an unreliable diagnostic tool make or break the diet? If he is losing bodyfat or not is what's truly relevant.

I've used the sticks and they were NOT consistent. But I was losing fat. Can't really say that I was disappointed despite the sticks not always adding up, if that makes more sense.

I just think they're a waste of money is all.
Click to expand...

I see both points. The argument of the diet is hitting ketosis and the sticks let you know if you are remotely close or need to make some changes.

If I found I wasn't hitting ketosis at all I wouldn't change a thing right now. I'm losing fat and enjoying the diet.

Those things considered I will probably buy the sticks to see the 'estimate'. If nothing else I can use that info to make changes when/if I plateau.
 
A buddy's wife wants to try my doughnuts so I'm going to make another batch today. Gonna try and make the strawberry flavor stronger and hoping for a doughier mix.

Deadlifts soon. First time lifting the day after a refeed. I hope it carries over. Sure don't like the bloat I have this morning...

Only + 3# though.
 
tyga tyga said:
Oh buddy you're missing out! Monday's are my best sessions lol
Click to expand...

It's so hard to get up at 0300 on Mondays after putting myself in a carb coma.
 
Deadlift 3's

Banded Hip Series
Banded OLY Wall Squats


Barbell Squat 262.5

Set 1 : 135x8 banded knees
Set 2 : 135x5
Set 3 : 225x5

Barbell Deadlift 506

Set 1 : 200x5
Set 2 : 250x5
Set 3 : 295x3
+Belt (didn't have to loosen it from squat day)
Set 4 : 365x3
Set 5 : 410x3
+Grrrip
Set 6 : 460x3
Set 7 : 460x3
Set 8 : 410x3
Set 9 : 410x3
Set 10 : 410x3

Video later. The 460 moved slow IMO. disappointed j wasn't feeling another set. Last 3's week I did 5x3 on the top.

Barbell Front Squat 247.5

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3
Set 4 : 225x2 (grip lost, dropped on 3rd)
Set 5 : 155x5
Set 6 : 155x5
Set 7 : 155x4 (wrist too sore...)

45# :30 planks X?

Side bends 60# 2x15

Considering I've done no fronts or front grip mobility I guess they went well.

Wish I had another carb day...
 
Invalid Link Removed
 
Invalid Link Removed

And again...

Cals: 172
Fat: 8
Carbs: 9
Protein: 16

Sugar: 2.6g

Fudge in the fridge. Hoping that's as good.
 
Kid and wife both like the doughnuts. That's a score.
 
Invalid Link Removed

Frosted Churro fudge with chocolate peanut butter drizzle.

Calories: 81
Fat: 2
Carbs: 3
Protein: 11
 
Invalid Link Removed

It's hard to see but about halfway through pulls yesterday I got a pain here and it lightly bruised and swelled. Odd, because when I pull there isn't a whole lot of pressure in this specific spot (which is why I still pulled 4 more sets afterwards).

Anyway, taking a day off so it doesn't affect my bench or the bench doesn't make it worse.
 
You must log in or register to reply here.
Back
Top