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TGR's Modified PowerBuilding v2.0

From this morning.

Deload Tuesday & Morning Homework

Quads and cardio morning

Warmup, 1 round:

- Overandbacks
- Bodyweight squats
- Overandbacks
- Calf raises
- Overandbacks

Leg extensions:
1 feeder set
3 sets

Leg press:
5 sets

Leg extensions:
4 sets

Treadmill
Incline / time
6 / 1m
9 / 1m
12 / 22 min
Cool down 9, 6, 6, 6, 6 / 1m each

I did enough homework this morning to keep me just ahead of schedule.

Behind on calories, though. Trucking forward. Ice cream later.
 
From this morning.

Chest and Shoulders

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat push downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Dumbbell press, slight incline
5 sets

Dumbbell incline press
4 sets

Dumbbell overhead press
4 sets

3 sets
A1. Reverse grip press, slight incline
A2. Front raise, plate

3 sets
B1. LANDMINE Lateral raises
B2. Banded chest press (4 sets)

4 sets
C1. Lateral raises
C2. Triceps extensions, rope
 
Back and Biceps

BW: 221.4

Warmup, 3 rounds:
- Overandbacks
- Pullaparts
- Band tricep extensions
- Lat pulls x10
- Band hammer curls x10

Pull-ups
3 sets

Dips
4 sets

Wide grip lat pull down
3 W sets

Reverse grip lat pull down
3 W sets

Cable body row
4 sets

Incline DB curl
4 sets

Hammer curl, DB
1 set

I should have listened to my mental fatigue from last night. I’m tired. Too much homework and work, not enough calories.

The workout was good enough. Mentally, I wasn’t ready to do the homework I planned.

I get to sleep in tomorrow morning, fortunately.
 
When calories are in a deficit, you can’t handle quite the same training volume or frequency. Sometimes you just have to pull it back, whether that’s bag a session early, cut some sets or exercises, or put it off a day even sometimes. No biggie. Big thing is sticking to the diet and not pushing into an injury.
 
Deload Deadlift

Deload week

BW: 221.0
Loss: .2/week, 3.8/mo, 40+/4mo

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Hip/glute kickbacks

Leg press
2 warmup sets

️ Leg extensions (x20+)
3 sets

️ Deadlifts:
185x5
235 x3, 3
285 x3, 3
325 x3, 4

* focus on queues: bracing, lat tightness, pauses

️ RDL:
225x 8, 8, 8

️ Leg extensions
3 sets

️ Leg press (low weight x20)
3 sets

Calories will remain at 2950 for now.
Macros changing to 50c/20f/30p. I will monitor this for a while.

I will have one “cheat” day a week when I resume the cycle. A leg day will be around 4,000 *clean* calories. Increasing carbs with fruits and oats to cover. 4000 may be low, we will see.
 
Hyde said:
When calories are in a deficit, you can’t handle quite the same training volume or frequency. Sometimes you just have to pull it back, whether that’s bag a session early, cut some sets or exercises, or put it off a day even sometimes. No biggie. Big thing is sticking to the diet and not pushing into an injury.
Click to expand...

Word. I thought the cardio days would help, but that’s not quite the “rest” I needed. Going to try some adjustments.
 
Cycle 1 Period 13, Back 1

BW: 221.8

Warmup:, 3 sets
- Over and backs x10
- Paps x N
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Meadows rows
2 feeder sets back-to-back

Pull-ups
3 sets

Meadows rows
5 sets

Cable rows
Underhand, from floor & waist
4 sets

Stretchers
5 sets

A1. Incline DB curls
A2. Lat press down
4 sets

B1. Barbell curl
B2. DB Shrugs
4 sets

Hammer curl
1 set

I was out of town this weekend, and my wife did all the food prep. She made a really tasty pork shoulder roast. However, this affects my fat goals quite a bit. I can’t help but have +25% fat unless I waste much of it. Which is fine.

Ahead on school assignments!
 
RegisterJr said:
Cycle 1 Period 13, Back 1

BW: 221.8

Warmup:, 3 sets
- Over and backs x10
- Paps x N
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Meadows rows
2 feeder sets back-to-back

Pull-ups
3 sets

Meadows rows
5 sets

Cable rows
Underhand, from floor & waist
4 sets

Stretchers
5 sets

A1. Incline DB curls
A2. Lat press down
4 sets

B1. Barbell curl
B2. DB Shrugs
4 sets

Hammer curl
1 set

I was out of town this weekend, and my wife did all the food prep. She made a really tasty pork shoulder roast. However, this affects my fat goals quite a bit. I can’t help but have +25% fat unless I waste much of it. Which is fine.

Ahead on school assignments!
Click to expand...

Just pull your carbs down to balance the calories out
 
Cycle 1 Period 13 Squat

Bodyweight: 222.8

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- BW squat x10

Transformer low 2-3 Squats:
(Use pin 28)
150x5
185x5
220x3 (x5 on singles day)

Work Sets:
270x3
305x3
335x 3, +loose belt x3, belt x3

️ SLDL:
DB’s
4 sets

️ Leg curls
3 sets

️ Hack Squat
3 sets

Not a bad session, considering months at a deficit.
Calories 3060, 45c/25f/30p
 
Cycle 1 Period 13, Bench

BW: 220.4

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat pull downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Bench:
Bar x10, 95x5 (x5 more if needed)
115, 145, 170x5 (x3 for 170 on 5’s)

Work sets:
205x3
245x3
*265x2 (missing plate)
270x3
225x8

️Slight incline DB bench press:
4 sets

️ A. 3 sets
A1. DB shoulder press
A2. Dips

️ Chest supported rear delt raises
3 sets

B1. Lateral raises
3 x10
B2. Heavy pullaparts
3 sets
 
ARMS, because tired

BW: 220.8

Warmup, 3 rounds:
- Overandbacks
- Pullaparts
- Band tricep extensions x10
- Band hammer curls x10

Scap pull-ups
2 sets

CGBP
4 sets

JM press downs
5 sets

3 sets
A1. standing EZ curl
A2. DB overhead extension

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions , cable

3 sets
C1. Leaning, cross-body hammer curls
C2. Cable kickbacks / dropsets

Body is saying that I need sleep.
Life and school is saying, you have to get up and accomplish things.
Gym is saying, if you have to be up, be in here while you are up.

Upper calories to 3350 yesterday. This increase allowed me to get closer to my desired macs. 38/21/31p.

I found some low fat fries to throw in the air fryer. They were great, and a nice change. I’ve been doing vanilla frozen yogurt almost every night.

Protein and calories are almost equally split throughout the day in these periods:
4-8a, 50p, 23% c
8-12, 50p, 23% c
12-3, 30p, 12% c, 30% f
3-6, 50p, 20% c
6-8, 20p
8-11, 50p, 21%c, 40% f

This is pretty consistent week in and week out. Weekends included.

I’m not the leanest I’ve been, but my body comp is the most enjoyable I’ve ever had. I’d like to get a little leaner and then start to add back in a small surplus and build that strength back up. I have no idea what that looks like, but I’m now thinking it’ll happen between November - January.

It’s almost time for a new gym item I think.
 
Cycle 1 Period ***14, Deadlift

TRIPLES week

BW: 220.2 (new low)
Calories yesterday: 3100
Calories planned today: 3600*

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Hip/glute kickbacks

Leg press
2 warmup sets

Leg extensions
3 sets

Deadlifts
185x5
235x5
280x3
315x2 DOH, last slipped

Deadlift Work sets:
340x3
385x3
425x 5

Leg press
4 sets

Leg extensions
3 sets
 
Saturday: Rest

BW: 223
Calories yesterday: 3700
Calories planned today: 2950
 
BennyMagoo79 said:
Nice pulls mate!
Click to expand...

Thank you!

I am constantly reminded how heavy they are when you drop 20% of your bodyweight. I will say, they felt better the last two sessions than previous cutting weeks.
 
Cycle 1 Period 13, OHP

BW: 224.8 (theatre popcorn and Olive Garden bloat)

Calories yesterday: 2949
Calories planned today: 2950

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Pull-ups
1 set

OHP:
45x10
70, 85 x5
100x5 (3 on 5’s week)
100x3 (add on singles week)

Banded knee raises

OHP Work sets:

125x3
+ belt /
140x3
155x 4 (RPE 8.5)

^^ def not a PR, but maybe at this bodyweight? I feel great.

DB OHP (3 sets on 5’s week)
(Arnold’s/press alternating weeks)
4 sets

A1. Rope tricep pressdown
A2. Landmine rear Delt raises
4 sets

B1. Lateral raise
4 sets (+ banded to failure on final set)
B2. Spidercrawls (3 series each)
B3. Facepulls
3 sets

Banded tricep extensions, alternate to tired of them.

NOTES:

Quad pinning > Delt pinning. None wasted!

My back is so knotted up. Need some stretching or a massage. My lacrosse ball is missing. The dogs must have found it.
 
Those breadsticks are definitely loaded with sodium! I always get a good bloat at Olive Garden, and Fazolis.
 
Cycle 1 Period 13, Back 2 & Core

BW: 220.6 (dropped almost all my bloat!)

Calories yesterday: 2703/2950
Calories planned today: 2950

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Dips
3 sets

Pull-ups, + final negative
1 rep**
**CANCELED**

**intermittent scapular stretches and banded stretches to pull out my shoulder knot**

Dumbbell row
2 feeder sets
4 sets

Low cable version pull
2 feeder sets
4 sets

Pull down (wide grip)
3 sets

Stretchers
5 sets

We went shopping yesterday and it went about 6 hours longer than I expected. So I grabbed Cliff bars and protein shakes to fill my calories until finally making it home at 6:30. Didn’t see a point in cramming in calories just to cram them for a goal, since weight loss is still a priority and my body is only going to utilize so much at any given time.

Anyway, I had quite a bit of ice cream (265g) last night after some potatoes (200g).
 
Cycle 1 Period 13 - Chest 2 and Shoulders

BW: 221.2
Calories yesterday: 2800-3200 /2950
Calories planned today: 2950

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat push downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Alternate:
Dumbbell press, slight incline
5 sets

Dumbbell incline press
4 sets

Banded Yukon Press, slight incline
4 sets

Multigrip press, slight incline
4 sets

Dumbbell overhead press
4 sets ***

Called it quits here. My right side was still so uncomfortably tight. It’s better now, though.

Legs tomorrow or I’ll take a couple of days off to do homework instead. Options.
 
Cycle 1 Period 14 Squat
5’s week

BW: 220.0 (new low)
Calories yesterday: 2815/2950
Calories planned today: 2950

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- BW squat x10

Transformer low 2-3 Squats:
(Use pin 28)
150x5
195x5
220x3 (x5 on singles day)

Work Sets:
255x5
290x5
320x 7
290x5
255x 12

️ SLDL:
DB’s
4 sets

️ Leg curls
3 sets

Leg extensions:
5 sets

Set 1: pause on way up. 25 sec hold
Set 2: pause up, pause down, back up = rep. 20 sec hold.
Set 3: 1+.5+.5 = 1 rep. 20 sec hold.
Set 4: Bottom half reps x 30
Set 5: Too half reps x50

Starting this morning I’ve increased carbs in the morning again. Include with Gatorade and dates are jack fruit and papaya. I felt the energy kick in right at the 320# set.
This morning, 108g carbs. All but 20 was pre and early-intra.

Next BW drop is sub-220. Exciting milestone for how obese I was. I’m still around 1#/week average, right where I want it. Despite that, I am tempted to play with calories. Some days I want to drop back to 2700 for a week. Other days I want to spike and test maintenance for a week. Whatever I test, I need to follow through and not let the scale mind-f*ck me.

Invalid Link Removed

I have striations I’ve never seen. Oblique shade I’ve never experienced.

Why did I wait this long?
 
Boom, made it down to 100kg! Congrats on your continuing efforts! Good to hear you are seeing the visual rewards to your new healthier lifestyle.
 
Also glad you are getting some benefits from playing with periWO nutrition. Even with maximum performance not being the goal, you can still optimize performance/energy for your overall intake.
 
Hyde said:
Also glad you are getting some benefits from playing with periWO nutrition. Even with maximum performance not being the goal, you can still optimize performance/energy for your overall intake.
Click to expand...

Eventually max performance will again be the goal. When it is, I’ll have a healthier base and more of a dial on how to achieve it. Thanks again for saving me from fasted training!
 
Cycle 1 Period 14, Back

BW: 219.8 (new low)
Calories yesterday: 3283/2950
Calories planned today: 2950

Warmup:, 3 sets
- Over and backs x10
- Paps x N
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Meadows Rows
2 feeder sets back-to-back

Dips
3 sets

Forgot pull-ups**

Meadows rows
5 sets

Cable rows
Underhand, from floor & waist
4 sets

Stretchers
5 sets

Standing heavy DB curl
3 sets

A1. Incline DB curls
A2. Lat press down
4 sets

B1. Barbell curl
B2. DB Shrugs
3 sets

Feeling great this morning. That’s all.
 
RegisterJr said:
Cycle 1 Period 14 Squat
5’s week

BW: 220.0 (new low)
Calories yesterday: 2815/2950
Calories planned today: 2950

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- BW squat x10

Transformer low 2-3 Squats:
(Use pin 28)
150x5
195x5
220x3 (x5 on singles day)

Work Sets:
255x5
290x5
320x 7
290x5
255x 12

️ SLDL:
DB’s
4 sets

️ Leg curls
3 sets

Leg extensions:
5 sets

Set 1: pause on way up. 25 sec hold
Set 2: pause up, pause down, back up = rep. 20 sec hold.
Set 3: 1+.5+.5 = 1 rep. 20 sec hold.
Set 4: Bottom half reps x 30
Set 5: Too half reps x50

Starting this morning I’ve increased carbs in the morning again. Include with Gatorade and dates are jack fruit and papaya. I felt the energy kick in right at the 320# set.
This morning, 108g carbs. All but 20 was pre and early-intra.

Next BW drop is sub-220. Exciting milestone for how obese I was. I’m still around 1#/week average, right where I want it. Despite that, I am tempted to play with calories. Some days I want to drop back to 2700 for a week. Other days I want to spike and test maintenance for a week. Whatever I test, I need to follow through and not let the scale mind-f*ck me.

Invalid Link Removed

I have striations I’ve never seen. Oblique shade I’ve never experienced.

Why did I wait this long?
Click to expand...
Nice work mate!
Im hoping to get there early next year. Keen to see some definition!
 
BennyMagoo79 said:
Nice work mate!
Im hoping to get there early next year. Keen to see some definition!
Click to expand...

It changes so much quicker than it looks in the beginning!
 
Rest day! Maybe a walk after work!

Up early to catch up work. Stayed up late to finish some home work assignments.

BW: 219.6 (new low)

Calories yesterday: 3700-4500 / 2950

Calories planned today: Unknown for now.

It’s a friends birthday. Probably another low fat 3500-4500 day.
However, not working out, I’ll be about 1200 calories behind my normal schedule by 11 AM.
Asian planned for lunch, so carb boom.
Ice cream post-lunch.
 
Congrats on breaking the 100kg barrier! Happened faster than I expected so the overall plan has definitely been solid.
 
RegisterJr said:
My typically morning is as follows.


PRE: 4 - 8 am
Wake and take the dogs out. Chug a pre and/or brew coffee.

Feed them, starting drinking karbolyn or Gatorade, depending on what lifts are on deck.

Start warmup, sip coffee and carb drink.

POST: 5:45 - 6:15 am
Protein shake (270 calories)

POST: 8-9
Photo below- (500-600 calories)
•Homemade protein waffles
•Plain Greek yogurt
•Fruits, 50-150g each of blueberries and strawberries
•Sugar free syrup
•Dark chocolate syrup

Invalid Link Removed

Then I time all my meals every couple hours (with reminders) to get every macro in at equal intervals. I’m usually on time.

>>
Invalid Link Removed
Click to expand...
This reminds me of when I was doing my competition prep. I had reminders on my phone for every meal or supplement dose. I think I need to get myself squared away Also motivates me to actually start tracking things more and scheduling meals. Your are a great source of inspiration @RegisterJr!
 
Cycle 1 Period 14, Bench
Fives week

BW: 220.4
Calories yesterday: Unknown
Calories planned today: 2950

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat pull downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Bench:
Bar x10, 95x5
115, 145, 170x5

Work sets:
190x5
220x5
245x 8
220x5
190x 12

Slight incline DB bench press:
4 sets (70,70,65,60)

️ A. 3 sets
A1. DB shoulder press (40,40,40,35)
A2. Dips

️ Banded rear Delt flys, high arm placement
3 sets

Great workout this morning. If I haven’t mentioned in a while, I’ve had no bench pain for a time. Partly because of transformer bar work instead of standard low bar, I’m sure.

Less bloat than I expected also. Yesterday o had 10oz filet, 250g frozen yogurt, two LARGE cookies, and yellow curry rice and shrimp. Along with shakes and fruits, normal stuff.
 
Hyde said:
Congrats on breaking the 100kg barrier! Happened faster than I expected so the overall plan has definitely been solid.
Click to expand...

Thanks! Weight loss has def slowed, but I guess it had to at some point.

MrKleen73 said:
This reminds me of when I was doing my competition prep. I had reminders on my phone for every meal or supplement dose. I think I need to get myself squared away Also motivates me to actually start tracking things more and scheduling meals. Your are a great source of inspiration @RegisterJr!
Click to expand...

When I first started here at AM 10 years ago, I crept on your logs and replies without comment, learning from your experience. I feel honored that I could provide any motivation years later in return.
 
ARMS

BW: 219.2 (new low)
Calories yesterday: 2952/2950
Calories planned today: 2950 **

** debating another jump.

Warmup, 2 rounds:
- Overandbacks
- Pullaparts
- Band tricep extensions x10
- Band hammer curls x10

Scap pull-ups
1 set

JM press downs
4 sets

3 sets
A1. Heavy DB curls
A2. Cable press-downs, rope

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions , cable

3 sets
C1. Incline hammer curls
C2. Cable kickbacks / dropsets

3 sets
Reverse grip barbell curl

I’m looking leaner still!
 
Rest day.

BW:218.8 (new low)

Calories yesterday: 2974 / 2950

Calories planned today: 2700
 
Killing it in here! Keep it up!
 
Cycle 1 Period 14, Back v2

BW: 219.0
Calories yesterday: 2679 / 2700
Calories planned today: 2950

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Dips
3 sets

Pull-ups
3 sets

Dumbbell row
2 feeder sets
4 sets

Pendley row
4 sets

Pull down variation (wide)
- Neutral grip, build up to a tough 8 (RPE 9)
4 sets

Stretchers
5 sets

Lat press downs
Work to a tough 8 (RPE 8)
3 sets

Up early for this one (3:30 instead of 4)

Man, the vascularity this morning!

I’m not rushing anything, but I really can’t wait to finish my fat loss and start a new strength cycle. My next one is going to be great.
 
RegisterJr said:
Cycle 1 Period 14, Back v2

BW: 219.0
Calories yesterday: 2679 / 2700
Calories planned today: 2950

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Dips
3 sets

Pull-ups
3 sets

Dumbbell row
2 feeder sets
4 sets

Pendley row
4 sets

Pull down variation (wide)
- Neutral grip, build up to a tough 8 (RPE 9)
4 sets

Stretchers
5 sets

Lat press downs
Work to a tough 8 (RPE 8)
3 sets

Up early for this one (3:30 instead of 4)

Man, the vascularity this morning!

I’m not rushing anything, but I really can’t wait to finish my fat loss and start a new strength cycle. My next one is going to be great.
Click to expand...

You need to really consider breaking under 200lbs. Idk what you had in mind, but please at least get down there. It could be the last time in your life you see it and you are in striking distance. The bodyfat you’ll lose to make that happen & the additional personal nutritional experience you’ll gain to do it will set you up so well for positive growth to come.

I mean if you just stall out hard at 206 or something, don’t crash diet to make it, but keep this ball rolling while you can, because it’s terrific what you are doing.
 
Hyde said:
You need to really consider breaking under 200lbs. Idk what you had in mind, but please at least get down there. It could be the last time in your life you see it and you are in striking distance. The bodyfat you’ll lose to make that happen & the additional personal nutritional experience you’ll gain to do it will set you up so well for positive growth to come.

I mean if you just stall out hard at 206 or something, don’t crash diet to make it, but keep this ball rolling while you can, because it’s terrific what you are doing.
Click to expand...

Thank you, and yeah, I don’t disagree at all. I was hoping for a January-ish goal. I should be pretty close to 200 by then.

I’d also like to know what abs are like. Like you said, last chance. Last one if I can’t make it this time, anyway.
 
RegisterJr said:
Thank you, and yeah, I don’t disagree at all. I was hoping for a January-ish goal. I should be pretty close to 200 by then.

I’d also like to know what abs are like. Like you said, last chance. Last one if I can’t make it this time, anyway.
Click to expand...
You got this man. Once you are on the train it just wants to keep moving. Don't derail and you will reach the destination. Something pretty amazeballs about the first time you notice your 6 pack. I should have mine by the time my birthday rolls around!
 
Cycle 1 Period 14 - Lower 2

BW: 219.0
Calories yesterday: 2994 / 2950
Calories planned today: 3150 - 3350

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Hip/glute kickbacks

Front squat, feeder set 145x10

Let extensions
4 sets

Front squat, transformer bar
1 FS, 3-4 sets
195x10, 225x8, 8, 6

Leg press / calf raises
4 sets

Leg extensions
3 sets

Blasted through this one in under an hour. Another early start to get pushing on homework.

Calorie increase will be fruit and an avo. Some feel good carbs.
 
Rest Day

BW: 218.6 (New Low)

Calories yesterday: 3291 / 3150-3350
Calories planned today: 2770

Got up at the normal time and did some homework and two exams instead of exercise.

Dog walk planned after work.
 
Cycle 1 Period 14, OHP

BW: 218.4 (new low)

Calories yesterday: 2714 / 2770
Calories planned today: 3050 **

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Pull-ups
1 set

Dips
1 set

OHP:
45x10
70, 85 x5
100x5 (3 on 5’s week)
100x3 (add on singles week)

OHP Work sets:
120x5
135x5
150x 4, +0 **
135x 7
120x 6

Dips
3 sets : 12, 15, 20

DB OHP (3 sets on 5’s week)
(Arnold’s/press alternating weeks)
4 sets
> AP, AP, AP/OP, NG (neutral)

A1. Rope tricep pressdown
A2. Landmine rear Delt raises
4 sets

B1. Lateral raise
4 sets
B2. Spidercrawls (3 series each)
B3. Facepulls
3 sets

NOTES:

A fun one, but most of them are. Especially after a rest.

Hmm. Three to four low weight drops in a week. Average is the same, but no spike before the drop. I’ve increased the days that I jump calories, and am focusing on not going over in protein goals and supplementing more carbs instead.
* I was typing out that I’m not sure why it’s a steady decrease instead of a spike before the drop, which is the norm. But, epiphany. My fat goals are met or less. 15-20% consistently instead of 23-27%. This has to be it?

** Regarding strength: This is the point of my cycle where my OHP would start stalling during any given program cycle. Pre TRT, of course. I will say this; considering I’ve dropped almost 50 pounds, and roughly 30 pounds lighter than my last successful strength cycle, I am more than pleased with where my lifts are at for this BW, my years of inconsistency, and now six months straight at a calorie deficit.

Let’s rest tomorrow. It’s game night.
 
RegisterJr said:
Cycle 1 Period 14, OHP

BW: 218.4 (new low)

Calories yesterday: 2714 / 2770
Calories planned today: 3050 **

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Pull-ups
1 set

Dips
1 set

OHP:
45x10
70, 85 x5
100x5 (3 on 5’s week)
100x3 (add on singles week)

OHP Work sets:
120x5
135x5
150x 4, +0 **
135x 7
120x 6

Dips
3 sets : 12, 15, 20

DB OHP (3 sets on 5’s week)
(Arnold’s/press alternating weeks)
4 sets
> AP, AP, AP/OP, NG (neutral)

A1. Rope tricep pressdown
A2. Landmine rear Delt raises
4 sets

B1. Lateral raise
4 sets
B2. Spidercrawls (3 series each)
B3. Facepulls
3 sets

NOTES:

A fun one, but most of them are. Especially after a rest.

Hmm. Three to four low weight drops in a week. Average is the same, but no spike before the drop. I’ve increased the days that I jump calories, and am focusing on not going over in protein goals and supplementing more carbs instead.
* I was typing out that I’m not sure why it’s a steady decrease instead of a spike before the drop, which is the norm. But, epiphany. My fat goals are met or less. 15-20% consistently instead of 23-27%. This has to be it?

** Regarding strength: This is the point of my cycle where my OHP would start stalling during any given program cycle. Pre TRT, of course. I will say this; considering I’ve dropped almost 50 pounds, and roughly 30 pounds lighter than my last successful strength cycle, I am more than pleased with where my lifts are at for this BW, my years of inconsistency, and now six months straight at a calorie deficit.

Let’s rest tomorrow. It’s game night.
Click to expand...
You are the master of calm recomposition dude.

I usually freak out when my strength drops and start eating too much, but this time I’m using your play book.
 
Cycle 1 Period 14, Deadlift

FIVES week

BW: 218.0 (new low) *

Calories yesterday: 3121 / 3050

Calories planned today: 3500

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Scapular pull-ups
1 set

Leg press / Scap pull-ups
2 warmup sets

Leg extensions (x20+)
3 sets

Deadlifts - no belt this week
185x5
235x5
280x3

Deadlift Work sets:
320x5
365x5
405x 6
365x5
320x 5

Leg extensions
1 drop set to failure
30/20/16

I had yard work planned, but a storm came thorough so we deadlifted. I was going to skip them this period. I’m glad I didn’t. They felt great.

I woke at 5 and jumped on the scale to see 218. I was happy. Another drop!
I went back to bed, slept an hour, had some fun with the wife, then slept another hour. Stepped back on the scale to 216.2. Im not counting it though. Dehydration or whatever, my routine is to get on the scale upon first waking. Any other day I wouldn’t have had the second weigh.

Anyway… very close to the 50lbs mark!
 
Lol! You finding it a bit easier to walk now or what?
 

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Rest Day

BW: 219.6

Calories yesterday: 3496 / 3500
Calories planned today: 2950

Overandbacks
Lat stretches
Bicep curls
Banded shoulder series
Lat stretches

3 sets:
A1. Lat pushdowns
A2. Bicep curls

3 sets
B1. Lat pushdowns
B2. Hammer curls - cross-body

3 sets
C1. Reverse grip curls
C2. Forearm stuff

I started falling behind my calorie goals, so i had Publix baked wings for a very early dinner and almost a pound of frozen yogurt. It was glorious.

“Rest day” with very light weights. Just stretches and movements, mostly, to justify some calories.

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