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TGR's Modified PowerBuilding v2.0

Hyde said:
Congratulations on slipping under 206! It is moving fast with your consistency. Fast in the context of not really lowering weekly energy intake.
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Considering the events of the last month have slowed my progress down to less than .5/loss a week, the total trend continues and my 3 month average is still above 1/week.

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I know recomp isn’t the desired method for fat loss, but it’s working well for me, and creating a lifestyle I can manage better moving forward.
 
Yeah I think it’s obviously working out well. The easiest way to recomp is to add hormones and tighten diet and lean into training. This is exactly what has happened, and you can see the results for yourself. Healthier, leaner, stronger (maybe not absolutely, but certainly relatively by a huge margin), happier.

Like you stated, this is about positive lifestyle overhaul. Getting your body feeling and operating better for the long haul.

I just want to really reinforce the idea that you should continue getting leaner & healthier, and continue to NOT worry about blasting. Lots of consistent effort on TRT is going to take you exactly where you want to go. Once you are at ~185, then you can evaluate if you want to pursue more lean mass. The leaner you are, the better you will grow, while staying healthier, with much less gear and side effects.
 
Hyde said:
Yeah I think it’s obviously working out well. The easiest way to recomp is to add hormones and tighten diet and lean into training. This is exactly what has happened, and you can see the results for yourself. Healthier, leaner, stronger (maybe not absolutely, but certainly relatively by a huge margin), happier.

Like you stated, this is about positive lifestyle overhaul. Getting your body feeling and operating better for the long haul.

I just want to really reinforce the idea that you should continue getting leaner & healthier, and continue to NOT worry about blasting. Lots of consistent effort on TRT is going to take you exactly where you want to go. Once you are at ~185, then you can evaluate if you want to pursue more lean mass. The leaner you are, the better you will grow, while staying healthier, with much less gear and side effects.
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Oh, no worries there. I’m in no rush to jump there, and I fully plan on seeking a leaner me. When I do try and get stronger and bigger, I plan to work on my nutrition intake as opposed to any other enhancements.

That said, since the topic is here, I am curious. How long would a sealed vial be good for?
 
RegisterJr said:
Oh, no worries there. I’m in no rush to jump there, and I fully plan on seeking a leaner me. When I do try and get stronger and bigger, I plan to work on my nutrition intake as opposed to any other enhancements.

That said, since the topic is here, I am curious. How long would a sealed vial be good for?
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Probably at least 4 years. Actual US pharmaceutical product, much longer.

Do not buy anything now. Whatever you are thinking, you will keep learning and change your mind 3 times before it goes down. Wait until it’s time.
 
Hyde said:
Probably at least 4 years. Actual US pharmaceutical product, much longer.

Do not buy anything now. Whatever you are thinking, you will keep learning and change your mind 3 times before it goes down. Wait until it’s time.
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Honestly, I’m not thinking anything as far as what I would attempt. I’m enjoying my journey and trying to soak up what I have time to learn; which is very little right now, unfortunately. Work, schoolI, and family have my time. I have many many questions, but I’m holding most of them.

It would be nice if there is already a very fast-growing reserve-bank of actual US pharmaceutical product that was occurring naturally, on its own, with no additional cost.

Hypothetically speaking, if that were the case, that would prompt thoughts of how long such products would be good for.

And, hypothetically speaking, what one would do with such excess if all of it were not needed by that individual.
 
Hypothetically, one should store it in a dark, cool, climate-controlled environment and it will be good for a decade probably.
 
Cycle 1 Period 21, Bench
Singles week

BW: 207.0 (12/11)

Calories Yesterday: 2534 / 2600-2700
239 P / 284 C / 46 F

Calories planned today: 3110
- 7 day averages: 2960 calories, 239 pro

Warmup, 1 Sets
- Over and backs x10
- Paps xN
- Banded lat pulls (to body)
- Lat pull downs x10
Supraspinatus work:
- External rotations
- Shoulder circle crossovers
- Band tricep extensions xN
- Banded standing press xN

Super D Shoulder Protocol

Scap pull-ups
1 set

Pull-ups - 1 FS
x4

Pullaparts x20

Bench:

Bar x10 + lat pulls
95x10 + lat pulls

- Pullaparts x20
115, 145 x5
175x3

Work sets:
230x5
255x3

280x 1, 1

Superset A. 3-4 sets
A1. Slight incline barbell bench press
225 x 3, 185 x 8, 7, 7 paused

A2. Rear Delt raises (cable)


Superset B: 3 sets
B1. Slight-Decline DB or Barbell bench
1 board decl.
185 x 6 ,

B2. Front plate raise

Superset C: 3 sets:
C1. Incline DB chest press

C2. Lateral raises, cable

Superset D, 3 sets:
D1. Can raises (open)

D2. Chest-fly apparatus

Notes:

Bench felt good. Better, at least. The wider grip is more comfortable on the bicep and the shoulder.

I forgot to put on my CPAP until after 1 AM last night. The last time I did that (this past summer), I woke with a very sore throat. Not this time. Progress.

Let’s eat.
 
Rest day. I just didn’t want to get up.

BW: 206.4 (12/12)

Calories Yesterday: 3212 / 3166
230 P / 361 C / 97 F

Calories planned today: 2500 - 2700

- 7 day averages: 2964 calories, 237 pro

Sleep: 7:35-8:21

I did not finish my homework this weekend, so tonight will be crammed.
 
Cycle 1 Period 21*, OHP
Singles Week

BW: 204.8 (12/13) new low

Calories Yesterday: 2731 / 2700
223 P / 329 C / 62 F

Calories planned today: 3166

- 7 day averages: 2981 calories, 238 pro

Sleep: 6:21-6:42

Thoracic openers:
x10

Warmup, 1 sets:
- External rotations
- Internal rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups

Supraspinatus raises:
-Full can
-Empty can

Dips
FS only x 10

Pull-ups
1/2 - 1 set
x 8

Shoulder stretches

OHP:
45x5,
75, 90 x5
105x3
120x3

OHP Work sets:
145x3, 3
160x 1
155 x2
135 x 4
115 x 8
115 x 5

Supraspinatus raises:
-Prone Y raises
3 sets: 5x15, 10 x15, x

DB OHP
4 sets
50x8 (+1), 45x8, 45 (+5) x8, 45x8
(total volume PR )

3 sets:
B1. Lateral raise 30#, 25, 25
B2. Chest supported Delt fly banded
B3. Rope lat push downs

3 sets:
C1. Facepulls:
C2. Dips, tempo

Making some progress on pressing is better than none!

I’m done with school until January as of last night.

I’m incredibly stressed with work, though. I was expecting something to happen with my situation before now. I am thankful the worst has not occurred, however. I just need to press on.
 
Congrats on the new low under 205 is a nice mile marker! Congrats on the volume PR on pressing too. I find my delts grow best with volume so you are in the money there!

Also where you were talking about a hypothetical way to stockpile testosterone. That is precisely what I have done for the last 4 years. I get 3 200mg/ml 5 ml bottles of Test E every 3 months for $30. My directions say to take .75ml a week, and then throw the bottle away at the end of the 28 days. LMAO AS IF I am throwing out 2ml of test a month. I don't think so! Even with running test @ 400mg a week recently I still have 7 5ml bottles of pharma test e in my drawer. Basically I get 6ml extra every 3 months, so it adds up over a period of time. Not sure how your TRT is set up but that works out really well for me.
 
MrKleen73 said:
Congrats on the new low under 205 is a nice mile marker! Congrats on the volume PR on pressing too. I find my delts grow best with volume so you are in the money there!

Also where you were talking about a hypothetical way to stockpile testosterone. That is precisely what I have done for the last 4 years. I get 3 200mg/ml 5 ml bottles of Test E every 3 months for $30. My directions say to take .75ml a week, and then throw the bottle away at the end of the 28 days. LMAO AS IF I am throwing out 2ml of test a month. I don't think so! Even with running test @ 400mg a week recently I still have 7 5ml bottles of pharma test e in my drawer. Basically I get 6ml extra every 3 months, so it adds up over a period of time. Not sure how your TRT is set up but that works out really well for me.
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100 ml / week from a 200 ml vial and to toss the vial. So i bank 2 untapped 200’s every month.

I even told my doc that I don’t want to toss good meds and he agreed without saying so.
 
Cycle 1 Period 21 Squat
Singles week

BW: 204.4 (12/14) new low

Calories yesterday: 2848 / 3166
210 P / 358 C / 65 F

Sleep: 6:40-6:52
(changed alarm to 4 from 3:45)

Calories planned today: 3166

- 7 day averages: 2936 cals, 232 P

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Leg raises
- Cat/camels
- Bird dogs
- Leg extensions
- External rotations

Bat hang x 1

Added with squats:
- Crossbody shoulder stretches
- External rotations (both)
- Banded shoulder mobility

️ Transformer low 2-3 Squats:
(Use pin 28)
160x5
195x5
245 x 5

️ Work Sets:
310 x5
340 x3
375 x 1 BW PR

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415 x 1 BW PR
But high …

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️ SLDL:
DB’s
4 sets
70/80/90/90 x 10/10/10/10

️ Leg curls
3 sets

Leg extensions
3 sets (last one drop-set)

Notes:

These felt good and moved ok. The last squat was a tad high, but I’m not competing. Blue gave me three whites.
 
Awesome stuff! Congrats on new weight and PR!
 
Rest Day. They are increasingly needed.

BW: 204.4 (12/15) matches low

Calories yesterday: 3165 / 3166
220 P / 406 C / 77 F

Sleep: 7:30-8:20 🤤

- 7 day averages: 2950 calories, 227 P

Calories planned today: 2400-3166*

* I could use an increase, but my schedule is so busy I may actually fall well short. I brought extra fruit to try and maintain today.

Coffee Warmup:
- External rotations
- Internal rotations
- Pullaparts
- Overandbacks
- External rotations
- Overandbacks
- Puppy petting

My son came over with his wife and one of their friends yesterday. I wasn’t expecting company, so I was in a tank. The friend said, “I didn’t realize how jacked you were. Can I see you flex your tricep?” My son said, “are you on the protein?” I don’t know if that’s their slang for PEDs, because I know he knows better than being *on* protein.

Compliments are welcome by all !
 
gotta be on the protein! 😂😂

I'm not a great squatter and I've noticed often times when I'm reaching for a heavy rep to test a single I often times come in an inch or two high but I still count it... My bench reps aren't competition reps but I'm not currently training for competition....
 
Dustin07 said:
gotta be on the protein!

I'm not a great squatter and I've noticed often times when I'm reaching for a heavy rep to test a single I often times come in an inch or two high but I still count it... My bench reps aren't competition reps but I'm not currently training for competition....
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You’re likely just scared to fail, which is a natural survival mechanism. If you set your safeties, this becomes a non-issue with some psychological conditioning. I normally do not like to practice failure in the gym, but it can be helpful to overcome that subconscious barrier by testing it out with lighter weights (failing to pins).

It’s also tougher if you don’t routinely squat through parallel - if the hips are always putting on the brakes, there’s nothing to guide them except repetition hitting a similar range. Training to a box some can be useful for dialing in that routine range where you stop/reverse. Not boxsquatting, which is a different movement, but squatting to a set box height. But this won’t allow a rebound, so it isn’t as useful if you normally squat deeper. If you normally squat past parallel & squat high when it’s maximal, just practice using the safety pins.
 
Hyde said:
You’re likely just scared to fail, which is a natural survival mechanism. If you set your safeties, this becomes a non-issue with some psychological conditioning. I normally do not like to practice failure in the gym, but it can be helpful to overcome that subconscious barrier by testing it out with lighter weights (failing to pins).

It’s also tougher if you don’t routinely squat through parallel - if the hips are always putting on the brakes, there’s nothing to guide them except repetition hitting a similar range. Training to a box some can be useful for dialing in that routine range where you stop/reverse. Not boxsquatting, which is a different movement, but squatting to a set box height. But this won’t allow a rebound, so it isn’t as useful if you normally squat deeper. If you normally squat past parallel & squat high when it’s maximal, just practice using the safety pins.
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finding optimal parallel is for sure a challenge for me. I have been stuck in squat racks at 90%+ days with no safety pins so yeah some caution is there. But when I took up oly my squats went A2G. finding that happy medium between too deep and not deep enough can for sure be a challenge. Bench wise... I rarely have a spotter so it's typically touch and go for 90%+ weight and paused only on warm ups.... personally. But if I do get to a point where I will consider competing again I've already found a local powerlifting / strongman gym I'm toying with checking out.
 
Dustin07 said:
finding optimal parallel is for sure a challenge for me. I have been stuck in squat racks at 90%+ days with no safety pins so yeah some caution is there. But when I took up oly my squats went A2G. finding that happy medium between too deep and not deep enough can for sure be a challenge. Bench wise... I rarely have a spotter so it's typically touch and go for 90%+ weight and paused only on warm ups.... personally. But if I do get to a point where I will consider competing again I've already found a local powerlifting / strongman gym I'm toying with checking out.
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For anyone who can’t pull a bench into a power rack to do the lift - just find the biggest convenient person around to spot, carefully explain what you want, and if you didn’t drastically overload the bar & they can barbell curl 30-40lbs once, it’s going to be fine if you need them.

All of the max effort pressing work you’ve been seeing for months in my log has been spotted by total randoms at the commercial gym. Liftoffs even too sometimes, like Floorpress.
 
Hyde said:
For anyone who can’t pull a bench into a power rack to do the lift - just find the biggest convenient person around to spot, carefully explain what you want, and if you didn’t drastically overload the bar & they can barbell curl 30-40lbs once, it’s going to be fine if you need them.

All of the max effort pressing work you’ve been seeing for months in my log has been spotted by total randoms at the commercial gym. Liftoffs even too sometimes, like Floorpress.
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For sure. Actually, over the years after being disappointed by "too much help" too many times, I spent last Sunday teaching my boy how to spot me on the bench. I didn't go heavy enough to need him but intentionally said "don't help me lift the bar off, and I'll tell you when I get stuck", showed him how to help lift the bar. I froze 225 on my chest and said "take it".

I figure teaching him how to spot right in the 8th grade, how to respect the barbell, how to respect platforms (don't walk on someone's) will serve him well in high school.
 
Cycle 1 Period 21 - Chest and Shoulders /2

BW: 204.6 (12/16) 🤬
I forgot to weigh myself BEFORE fluids and pre-workout snack. Would have been a new low.

*208.0 (12/7) - last weight for this session.

Calories yesterday: 2740 / 3166
233 P / 350 C / 48 F

Sleep: 8:15-8:30

- 7 day averages: 2889 calories, 226 P

Calories planned today: 3166

Warmup, 1 Sets:
- Over and backs xN
- Shoulder cross body stretches
- Paps xN
- Banded lat pulls (to body) xN
- Lat push downs xN

- Band tricep extensions xN
- Banded standing press xN

- External rotations (both)
- Internal rotations
- Can raises (both)
- Broom stick forced external pushes

Scap pull-ups
1 set

Dips
1 set x 8

Pull-ups
x 7
Weighted +25# x 5 , x6
(weighted PRs)

Dumbbell press, slight incline
4-5 sets
50, 65, 75. 75
50x12, 60x12, 70x12, 75x9, 70x

Barbell overhead press
3 feeder sets
5 work sets, + belt on 2nd >

Wobble press
Loose belt
4 sets
x6, 6, 5, 5

Superset A:
3 sets

1. Dips
2. Lateral raises

One more set:

External rotations
Internal rotations
Overandbacks

Dog walk.

Let’s eat.
 
Hyde said:
For anyone who can’t pull a bench into a power rack to do the lift - just find the biggest convenient person around to spot, carefully explain what you want, and if you didn’t drastically overload the bar & they can barbell curl 30-40lbs once, it’s going to be fine if you need them.

All of the max effort pressing work you’ve been seeing for months in my log has been spotted by total randoms at the commercial gym. Liftoffs even too sometimes, like Floorpress.
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I have safety pins, but I just have my wife spot me on heavy bench just in case. She knows that a little help can prevent me from being slapped in the face, or worst case, keep some weight off the bar while I slide out or remove some plates while I stay paused.

Hasn’t happened yet.

Hyde said:
The fat loss is still coming, regardless of temporary scale weight.
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I know. The negative stigma isn’t there, but I see them as small wins. Like a PR on dips or pull-ups. You know you won’t repeat that initial PR every time you do that exercise, but that new high (or low for weight) is fun to see.
 
SkRaw85 said:
Wobble press? Earthquake bar?
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Dang it, I always get called out!

I don’t have the bar. I attach 25’s to the bar with bands and as they swing around they create the instability that uses your accessory muscles. Not identical to the earthquake bar, but close. I like these a lot.
 
RegisterJr said:
Dang it, I always get called out!

I don’t have the bar. I attach 25’s to the bar with bands and as they swing around they create the instability that uses your accessory muscles. Not identical to the earthquake bar, but close. I like these a lot.
Click to expand...

Hmmmmm, interesting. I knew I got these stubby bands for a few reasons
 
Cycle 1 Period 21, Back 1/3

BW: 205.4 (12/17)

Calories Yesterday: 3411 / 3166
246 P / 367 C / 101 F

Sleep: 6:25

Calories planned today: 2900-3166

- 7 day averages: 2948 calories, 229 pro

Warmup:, 1 set
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Scap pull-ups
- External rotations
- Internal rotations
- Can raises (opened and closed)
- Shoulder stretch, cross body
- Scap pull-ups

One Arm Bb Row
1 feeder set
x1

Pull-ups
1-BW x 12 (PR or matches current PR)

Dips:
2 sets
x 15, x 15

Pull-ups
4 sets
3 +25# x 5, 4, 4
1-BW x 10

Meadows rows OR One Arm Bb Row
3 sets

Barbell Row
4 sets

Superset A, 3 sets:

1. Cable rows
Underhand, from floor

2. DB Shrugs

Stretchers
5 sets

Superset B, 3 sets:

1: Hyperextensions
2: Rope lat push-downs

Notes:

Back day is always fun. I need to work more on hyperextensions now that I’m not deadlifting (temporarily not).

30’s in the metal shed this morning. Cold, cold metal.

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Funeral later this morning.
 
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Found these at goodwill for $5 and $7. Definitely worth the price and already they came in use. I need to check them after people dispose of old workout equipment after Christmas.
 
RegisterJr said:
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Found these at goodwill for $5 and $7. Definitely worth the price and already they came in use. I need to check them after people dispose of old workout equipment after Christmas.
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We have these, got them used as well, makes for a decent Boxsquat box. Also done stepups with them for unilateral work.
 
Sorry about the funeral...

Would love to see more of the home shed setup. I've thought about doing that as we don't have a garage on our property. Always figured the heater would be enough after ten minutes of warming up....
 
ARMS, CALVES, & FOREARMS

BW: 205.5 (12/18) NEW SCALE ️
️ Previous arm session
207.0 (12/08)

Calories Yesterday: 3350 / 3166
246 P / 398 C / 86 F

Calories planned today: 3166

- 7 day averages: 3065 calories, 230 pro

Sleep: 7:00 - 7:15 hours

Warmup, 1 rounds:
- Overandbacks
- Pullaparts
- Standing lat pulls
- Band tricep extensions
- External rotations
- Internal rotations
- Can raises (both)

Rope extensions
3 sets, warmup x15, 15, 10

Incline Curls
4 sets

Superset A: 3 sets
1. Heavy DB curls
2. Transformer JM Press

Superset B: 3 sets
1. Barbell curls
2. Reverse grip tricep extensions , cable
3. Forearm roll ups

Superset C: 3 sets
C1. Heavy Câble pushdowns
C2. Reverse grip curls

EZ Bar 21 (28 actually)

Alternating d’info arm based extensions to failure

Notes:

Eh. Was cold. Not the most fun, but I’m looking lean and jacked, so that’s a plus.

Heavy = 6-8 rep range max

Calories were up due to running all day and finding protein and calories where I could. Still below maintenance.

I could have skipped the bag of popcorn.

Skipped calves.
 
Hyde said:
We have these, got them used as well, makes for a decent Boxsquat box. Also done stepups with them for unilateral work.
Click to expand...

The one in the box advertises a weak load, so I’m using that one to push against at the bottom of my cable machines and as a step up for it. The other one has a solid base and will make for pinned barbell stuff much easier that I don’t have to remove the pins or take the barbell out of the rack.

Dustin07 said:
Sorry about the funeral...

Would love to see more of the home shed setup. I've thought about doing that as we don't have a garage on our property. Always figured the heater would be enough after ten minutes of warming up....
Click to expand...

Will gladly share some. It’s a mess right now, but I’ll share later.
 
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1st photo: April 2022, 265+ BW

2nd: December 18, 2022, 205.5 #

Not the best angle, but shows a significant of weight lost in the midsection
 
Looking great brother! Sorry to hear about your recent loss.
 
Rest Day

BW: 204.8 (12/18)
Previous rest day: 205.5

Calories yesterday: 3237 / 3166
226 P / 396 C / 80 F

- Sleep: 7:20

Calories planned today: 2700
- 7 day averages: 3068 cals, 229 P

Dog walk.

Active work day. I was on my feet more than I am most other days. I made room to try some of our Christmas luncheon sausage, meatball, and a sliver of cake, and I’m still on par with calories by a lot. Moderation is key, when you do it.

Thanks for the kind words.
 
Cycle 1 Period 21 LWR 2 - Squat Workday / Hamstrings

BW: 204.9 (12/19)
- Previous : —-

Calories yesterday: 2791 / 2700
222 P / 346 C / 57 F

Sleep: 6:45

Calories planned today: 3166
- 7 day averages: 3077 cals, 229 P

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Leg extensions
- External rotations

Leg curls 2 sets
x12, x10

️ Transformer low 2-3 Squats:
(Use pin 28)
160x5
195x5
245 x 3

️ Work Sets:
Doubles, focus on depth and explosion / 3-6 more sets
285 x2
325 x2, 1, 2

️ GHR Strap:
3 sets

^^ These are tough

Superset A:
1. ️ SLDL:
DB’s
3 sets
70 x 10 x3

2. DB Calf raises

️ Leg curls
3 sets
70 x 12, 80x8, x

Leg extensions
3 sets (last one drop-set)

Notes:

GHRs - i attached the strap to pins, and they were on the open side to begin with. Rep one, the strap slid off, I went down, and the strap slapped the back of my head. Ouch. I adjusted to prevent the fail.
This is going to take some practice.

The wife got me a new body scale. It automatically sends the weight to the app, then auto transfers it to MyFitnessPal. Small wins!

It also syncs with my food scale, but that one doesn’t have the large food database that MFP has, so it doesn’t transfer.
 
I started with partial reps the first time, then slow reps the second, then it picked up after that. Not like Hyde yet doing 20,000 GHR reps but maybe one day 🤣
 
The strap should be essentially a Nordic Curl, which is actually harder than using a GHD.

A really mild band choked above to the rack can be used if you can’t do at least 3-4 reps without assistance, or you can do explosive push-ups off the floor.

On a GHD, you can use a broomstick or piece of pvc to push off the ground.
 
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