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TGR's Modified PowerBuilding v2.0

Hyde said:
Ask him to mail you some - you can just tell him the package must have been intercepted by a polar bear and trick him into sending 2 rounds of it.
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You have to be capable of thawing it to eat. Not sure Simon can up there.
 
capo180 said:
Always creative with the protein snacks. I like it. How do you make that fudge?
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Ingredients

4.4 grams butter
Spray Olive Oil (no-stick)
139g FINAFLEX Frosted Churro Protein
1.5 oz unsweetened almond milk
1/5 teaspoon vanilla extract

Directions

Line a 9-in.-square pan with foil; grease foil with no-stick spray
In a large microwave-safe bowl, mix protein powder and water until you get the same consistency as you'd have with melted chocolate, then mix with the butter.

Microwave 45 seconds, stir, then microwave another 30 seconds and stir. Stir in milk and vanilla. Spread into prepared pan. Freeze until firm (I made the mistake of cutting it early, which is why the edges aren't even)

Using foil, lift fudge out of pan. Remove foil; cut fudge.

Changes Next Time:

I'm going to use some unsweetened 100% cacao dark baking chocolate and replace butter with coconut oil to try and make the fudge more solid, in hopes that it will stay hardened outside of refrigeration. I'll likely add swerve sugar alternative as well.
 
Bench 3's

Super D Mob

Banded SCAP Retractions x3

Straight Arm Lat Pulldown 93.33

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Barbell Bench Press 272

Set 1 : 105x10
Set 2 : 130x10
Start SS w/ W-O-D, curls
Set 3 : 155x5
Set 4 : 190x3
+Liftoffs, shoulder feeling off
Set 5 : 215x3
Set 6 : 240x3
Set 7 : 240x4

Called these quits instead of doing multiples.

Dumbbell Alternate Incline Curl 70

Set 1 : 20x30
Set 2 : 30x10
Set 3 : 40x12
Set 4 : 50x12

Wheel-O-Death 13.33

Set 1 : BWx10
Set 2 : BWx10
Set 3 : 5x10 (5# plate on back)
Set 4 : 10#x10
Set 5 : 10#x6 +
Set 5 : BWx4
Set 7 : 5#x6 +
Set 7 : BWx4

Banded Incline Bench Press 180.83

+54 at rack, +60 at top

Set 1 : 45x8
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 155x5
Set 5 : 135x5
Set 6 : 135x8

^^Shoulder still off.

Cable Standing Curl 160

Set 1 : 80x30
Set 2 : 80x30
Set 3 : 80x26
Set 4 : 70x30

Notes:

Gotta get back to doing shoulderok at home. Need more shoulder rotation. I've been stretching it more and it has a fatigue feel.

Bicep pain: None. This is the best my bicep has EVER felt while pressing. High rep curls thrice a week is the contributing factor IMO. Thanks Herder.

Core game is strong(er). I'm surprised how much the planks have helped. I never expected to be able to do weighted roll outs. Hoping for a full plate x10 in the next month or two.
 
I'm liking this last workout. I really feel the difference when using the ShouldeRok. Glad to hear the bicep pain is gone.
 
kenpoengineer said:
I'm liking this last workout. I really feel the difference when using the ShouldeRok. Glad to hear the bicep pain is gone.
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Every time I did a roll out I was cursing you, as if it was your fault I had to do them. lol
 
SHOULDEROK at home

SUPER D MOB
BANDED SCAP RETRACTIONS

Red Band PAPs throughout the whole workout

Straight Arm Lat Pulldown 106.67

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

Barbell Shoulder Press 137.5

Set 1 : 45x10
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 125x3
Set 6 : 145x2

^Nope:.. Shoulder said don't.

Klokov Press 104.5

Set 1 : 95x3

^These neither...

Band RC work..:

Wheel-O-Death 5.83

Set 1 : 5x5

^Core isn't ready for these on back-to-back days.

Plank N/A

Set 1 : 00:00:30 BW
Set 2 : 00:00:45 45#
Set 3 : 00:00:30 45#
Set 4 : 00:00:30 55#

Occluded REV Grip Tri Pushdown 65

SET ONE-
Set 1 : 20x40
Set 2 : 20x20
Set 3 : 20x15
Set 4 : 20x10

SET TWO-
Set 5 : 30x35
Set 6 : 30x15
Set 7 : 20x25

Leverage Shrug 306.67

Set 1 : 200x10 with meadows hold +
Set 2 : 200x10 speed

Set 3 : 230x10 MH +
Set 4 : 230x5 speed

Set 5 : 230x10 MH

One set KB OHP and my alarm went off.

I have a pain in my right knee when I bend or squat certain ways. This happened months ago but not this bad. Last time it never ached when I had weight on my back. May try squatting tomorrow and if it aches call it quits and deload. If it doesn't ache I'll hit the minimum and then deload. Shoulder could use one.

Calories were kinda low yesterday and I'm feeling it today. I did get a treat though and would've had 2-3 more if I had more carbs to use.

Homemade protein fudge and PB:

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I'm so flat this morning. I don't want to redress but I bet if I weighed right now id be -2+ from this time last week.

40g chocolate this morning. Hopefully squats move.
 
At Home-
ShouldeRok 20 Set 1 : 12x20

SQUAT 3's

Banded Hip Series
Banded OLY wall squats

Shoulder stretches

Barbell Squat 456.5

Set 1 : 135x5
Set 2 : 180x5
Set 3 : 225x5
Set 4 : 270x3
+Belt, Video
Set 5 : 330x3
Set 6 : 370x3
Set 7 : 415x3
Set 8 : 375x3

Wrapped Squat 363

Set 1 : 330x3

Energy gone. Didn't have patience to wrap anymore than this.

PLANKS:

#55 X :45, :30

#65 X :30 PR

Barbell Stiff-Legged Deadlift 413.67

Set 1 : 135x5
Set 2 : 225x5
Set 3 : 315x5
Set 4 : 365x4 PR, body had more but I would've dropped the bar if u attempted another rep.
Set 5 : 315x3

Boom. Chocolate saved me for sure. Strength was down but endurance was up.

Vid-
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Still strong brother. Your food porn is making me hungry.
 
Chocolate = strength.

Correlation = causation lol

Anyhow, solid work reg! How much weight has CNS and your diligent work ethic got you down now?
 
tyga tyga said:
Chocolate = strength.

Correlation = causation lol

Anyhow, solid work reg! How much weight has CNS and your diligent work ethic got you down now?
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Still around the same weight last I checked. Personal and gym belt are fitting better and better though. Maybe I'll see a drop tomorrow. Usually do right before a refeed.

wasme said:
Strong stiff leads brother... CHicken parm at 2 net carbs... how???? that is sweet
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Rao sensitive marinara is 2g carbs for a half cup. The chicken is pan fried in its own juices instead of a breeding, and the cheese is zero carb.

Thanks guys!
 
226# lowest weight in almost 2 years.
 
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45-4 (180)
35-2 (70)
25-4 (100).
10-4 (40)
5-6 (30)
2-4 (8)
Olympic Dumbbells
Olympic barbell
Olympic curl
Bench w/ leg extension and preacher curl.
Lat machine
Accessories ( tricep extension, straight bar, weight collars, weight holder, straight curl, lat bar)

May be because I'm used to hex but the 45's look smaller in circumference. I'll ask Jim what size is standard in measure these. Gonna have to weight them all anyway.

Gonna be great for all but squats and deads anyway. Perfect for some home workouts.
 
Are they sports authority plates? Hard to tell in the pic, but they look like it.


If so, they are a little smaller in diameter than they should be.

Easy fix would be to buy a couple pair of CAP from Academy as they are correct diameter and just use them first to have the bar at the right height.


Edit: don't be surprised if they are off by quite a bit when you weigh them. I would just write the actual weight on the back so I knew but it isn't a big deal.
 
jimbuick said:
Are they sports authority plates? Hard to tell in the pic, but they look like it.


If so, they are a little smaller in diameter than they should be.

Easy fix would be to buy a couple pair of CAP from Academy as they are correct diameter and just use them first to have the bar at the right height.


Edit: don't be surprised if they are off by quite a bit when you weigh them. I would just write the actual weight on the back so I knew but it isn't a big deal.
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They are, and I'll take what I can get I guess. Don't plan on deadlifting at home yet anyway.
 
RegisterJr said:
They are, and I'll take what I can get I guess. Don't plan on deadlifting at home yet anyway.
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I actually had some before I got all the new equipment.


Nothing wrong with them, especially for the price. Just gotta get some full diameter plates whenever you do start deadlifting.
 
jimbuick said:
I actually had some before I got all the new equipment.


Nothing wrong with them, especially for the price. Just gotta get some full diameter plates whenever you do start deadlifting.
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Does a TDB have center squat knurling?
 
Nah. As far as i know there wont be any deadlift specialty bar with center knurling.

If i were you id just get a quality multipurpose bar then when you saved up enough just get the specialty dead bar.
 
jswain34 said:
Nah. As far as i know there wont be any deadlift specialty bar with center knurling.

If i were you id just get a quality multipurpose bar then when you saved up enough just get the specialty dead bar.
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This.


And honestly, I'd look at Rogue for the deadlift bar. Price is way friendlier than a TDB.
 
Congrats on the weight loss! Awesome work as always too!!
 
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FINAFLEX Frosted Churro CTC Cheesecake

206 cals/slice:
19g protein, 21g carbs, 4g fat

Ingredients: (8 servings) :
693g Philadelphia FF cream cheese
236g 0% ***e Greek Yogurt
50g FINAFLEX Frosted Churro Clear Protein
114g Cinnamon Toast Crunch
1 large egg
14g Swerve Sweetener

Swirl Spread:
9g FINAFLEX Frosted Churro Clear Protein
1T Butter
1/2 tsp Ground Cinnamon

Directions:
Leave ingredients out to reach room temperature before beginning.
Preheat oven to 350, grease a 10" spring-form pan
In a large mixing bowl beat together cream cheese and greek yogurt until smooth
Mix in all other ingredients but cereal.
Put 85g cereal into a bowl and crush to crumbs. Add 1/4 of the cheesecake mix to this, mix well. This is to bind it together better.
Place and pack this down on the bottom of the springform.
Transfer cheesecake mix into spring-form.
Melt Spread, drop it on top in gobs. Drag a knife through this to pattern a swirl
Spread the last of the cereal over the top, I pushed each piece in 1/2 way.
Bake for 42 minutes, remove and let cool.
Optionally top with extra spread and ground cinnamon!
Devour.
 
Did you purchase that equipment? If you did, welcome to the home gym club!
 
Down to 225 today. Time to put it all back on!!

I'm loving 1.5-2 per week depending on how much I train. I'll take it. Puts me 7-10 weeks from where I used to consider comfortable.
 
Awesome reg. Today's the day to eat what you've been thinking about the other six days lol
 
tyga tyga said:
Awesome reg. Today's the day to eat what you've been thinking about the other six days lol
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No clue what I'm craving TBH. I'm gonna chase 700 though. :)
 
Man that home gym is lookin legit. Awesome job on the carb night diet man. I might have to look into that after I finish my training cycle.
 
atanocc said:
Man that home gym is lookin legit. Awesome job on the carb night diet man. I might have to look into that after I finish my training cycle.
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It's a start, both the diet and the gym equipment. I can do quite a bit with this little amount.
 
Always wanted a home gym. But then u lose all the spectators mirin. Cuz u know.. Spectators add like 50lbs to ur lifts ;)
 
tyga tyga said:
Lololol get it! It's dodging me like I dodge cardio
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Wife's been craving Chinese so it may happen. Craving a sandwich in the short term.
 
SUPER D MOB

ShouldeRok 28

Set 1 : 12x40

Barbell Bench Press 215.83

Set 1 : 100x10
Set 2 : 135x10
Set 3 : 185x5
(Banded sets here)
Set 4 : 135x10

Straight Arm Lat Pulldown
106.67

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

Banded Bench 196.33
Orange minis, +44# at top-

EMOM-

Set 1 : 155x8
Set 2 : 155x8
Set 3 : 155x5
Set 4 : 135x8
Set 5 : 135x5

Barbell Bent Over Row 180

Set 1 : 135x10

Banded Barbell Row 215.83

Set 1 : 135x10

EMOM:
Set 2 : 155x8
Set 3 : 175x5
Set 4 : 185x5
Set 5 : 185x5
Set 6 : 135x8
Set 7 : 135x8
Set 8 : 135x8

Planks:
45, 55, 70# x:30 PR

Barbell Incline Bench Press 225.5

Set 1 : 135x6
Set 2 : 185x3
Set 3 : 195x4
Set 4 : 205x3
Set 5 : 185x3

OCCLUDED CURLS

1x 30/20/15

TRICEP SUPERSET:

Cable Rope High Pulley Overhead Tricep Extension 165

Set 1 : 90x25
Set 2 : 90x20
Set 3 : 70x20

Cable Rope EZ Bar Overhead Triceps Extension 33.33

Set 1 : 20x20
Set 2 : 20x15
Set 3 : 20x20

Dumbbell Hammer Curls 60

Set 1 : 40x15
Set 2 : 35x15

Cable Standing Curl 140

10s rest/pause-

Set 1 : 70x30
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 50x15
Set 5 : 50x10

Sweat my butt off.

I still can't do but 4 rollouts. So weird, it's been almost a week since I did all those others.

Started off with a bread loaded sandwich here shortly and some protein cheesecake.
 
I did a set of 25 rollouts on Monday. Abs are still sore.
 
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Heaven.
 
herderdude said:
I did a set of 25 rollouts on Monday. Abs are still sore.
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I was benching and had a question for you but now I can't remember. I don't even know why I'm telling you I can't remember.

Edited...
 
RegisterJr said:
SUPER D MOB

ShouldeRok 28

Set 1 : 12x40

Barbell Bench Press 215.83

Set 1 : 100x10
Set 2 : 135x10
Set 3 : 185x5
(Banded sets here)
Set 4 : 135x10

Straight Arm Lat Pulldown
106.67

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

Banded Bench 196.33
Orange minis, +44# at top-

EMOM-

Set 1 : 155x8
Set 2 : 155x8
Set 3 : 155x5
Set 4 : 135x8
Set 5 : 135x5

Barbell Bent Over Row 180

Set 1 : 135x10

Banded Barbell Row 215.83

Set 1 : 135x10

EMOM:
Set 2 : 155x8
Set 3 : 175x5
Set 4 : 185x5
Set 5 : 185x5
Set 6 : 135x8
Set 7 : 135x8
Set 8 : 135x8

Planks:
45, 55, 70# x:30 PR

Barbell Incline Bench Press 225.5

Set 1 : 135x6
Set 2 : 185x3
Set 3 : 195x4
Set 4 : 205x3
Set 5 : 185x3

OCCLUDED CURLS

1x 30/20/15

TRICEP SUPERSET:

Cable Rope High Pulley Overhead Tricep Extension 165

Set 1 : 90x25
Set 2 : 90x20
Set 3 : 70x20

Cable Rope EZ Bar Overhead Triceps Extension 33.33

Set 1 : 20x20
Set 2 : 20x15
Set 3 : 20x20

Dumbbell Hammer Curls 60

Set 1 : 40x15
Set 2 : 35x15

Cable Standing Curl 140

10s rest/pause-

Set 1 : 70x30
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 50x15
Set 5 : 50x10

Sweat my butt off.

I still can't do but 4 rollouts. So weird, it's been almost a week since I did all those others.

Started off with a bread loaded sandwich here shortly and some protein cheesecake.
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some strong lifts there...
 
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