TGR's Modified PowerBuilding v2.0

[RegisterJr]

I’ve also seen people reverse band themselves for assisted reps. I’ve never tried this though

I used a band but should have attached it to the top of the tack. Then, I wouldn’t have been smacked!

nice squats bro. is that the Renpho scale/ app?

I’ll check the scale again tonight, but the app is VeSync.

Never seen that GHR strap before that is pretty cool. I might have to grab some. Holding feet is not the way to go and this looks like a good way to be able to use a band to make it easier when not ready for the actual GHD.

I wouldn’t want to try this with held feet. It’s really a simple concept, the strap. I may have to try it on the leg extension bench also.

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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.

I don’t think I could do one without assistance, unless MAYBE before squatting.

 

[RegisterJr]

I really appreciate the picture for a better understanding of the set up. We usually do them on the floor with feet held and band resistance for help as Nordic Curls. Thinking of a way to rig that up with the strap might be cool since it isn't very costly.

Sorry to barge into your log, but found that pretty sweet. Solid training too, hope you continue to have good results going forward!

No problem, you can barge in anytime. Thank you!

 

[RegisterJr]

Cycle 1 Period 21 - Chest and Shoulders /2

BW: (12/21) 205.9
(>1/3 calories late at night, excess water intake)

️ Previous
204.6 (12/16)
208.0 (12/7)

Calories yesterday: 3172 / 3166
229 P / 447 C / 58 F

Sleep: 6:50-7:16

- 7 day averages: 3123 calories, 232 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
- 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

Alternate:

Dumbbell press, slight incline
4 sets
50, 65, 75. 75
50x12, 65x12, 75x10, 75x10

Yukon Press, slight incline
4 sets

Superset A, 3 sets
1. Dips
2. Lateral raises (65%)

Superset B, 3 sets
1. Dumbbell incline fly
2. Chest flex apparatus
3. Banded rear Delt flys

Tricep extension, câble rope
4 sets

Notes:

The check marks just remind me which ones I did. I remove the “stop signs.”

Nothing great about this one. I got a pump, but generally I feel flat this week. It’s time for a high calorie day, but I’m trying to hold off for Christmas.

The Yukon bar felt so heavy.

 

[Dustin07]

Little bit jealous of your calorie intake. Even though I've been able to reverse diet mine up quite a bit this fall, yours still fall into cheat day for me lol

 

[MrKleen73]

Little bit jealous of your calorie intake. Even though I've been able to reverse diet mine up quite a bit this fall, yours still fall into cheat day for me lol

Yours and mine both. I just have to remind myself how cheap of a date I am. Gotta look for the silver lining.

 

[Hyde]

Little bit jealous of your calorie intake. Even though I've been able to reverse diet mine up quite a bit this fall, yours still fall into cheat day for me lol

Get up to 265 with sleep apnea and high blood pressure, and you too can have all the benefits of requiring higher calories…

 

[MrKleen73]

I

Get up to 265 with sleep apnea and high blood pressure, and you too can have all the benefits of requiring higher calories…

I'll pass on that!

 

[RegisterJr]

Little bit jealous of your calorie intake. Even though I've been able to reverse diet mine up quite a bit this fall, yours still fall into cheat day for me lol

It’s new to me, but I’ll take it. It’s so much easier than when I tried to diet 1000 lower several years ago.

Get up to 265 with sleep apnea and high blood pressure, and you too can have all the benefits of requiring higher calories…

True.

So. Does this eventually run out? I mean, of course with age it will, but will there be a huge drop off in the near future?

If so, is there a benefit to jumping up to maintenance now and hopefully prolonging the calories, then reduce them after 4-8 weeks at maintenance?

Or, we just don’t know until we know?

 

[Hyde]

It’s new to me, but I’ll take it. It’s so much easier than when I tried to diet 1000 lower several years ago.



True.

So. Does this eventually run out? I mean, of course with age it will, but will there be a huge drop off in the near future?

If so, is there a benefit to jumping up to maintenance now and hopefully prolonging the calories, then reduce them after 4-8 weeks at maintenance?

Or, we just don’t know until we know?

I’m no diet coach, but I would say that at your current rate of loss you’re probably rather close to maintenance, and to go way further you may find that what you’ll need to cut further this go around won’t be worth it.

But you can’t know where that wall will be until you hit it, so you just keep this train rolling as far as it will take you. Diet manipulation should always generally be reactive when you’re not on a clock forcing your hand.

You may lose another 10lbs eating what you are! Or only 2, or 15. Keep stress & sleep managed will big time affect potential as well.

 

[RegisterJr]

Cycle 1 Period 21, Back v2

BW: (12/22) 205.6
Previous:
206.2 (12/3)

Calories yesterday: 3208 / 3166
257 P / 411 C / 64 F

Calories planned today: 3166
- 7 day averages: 3129 calls, 237 P

Sleep / 6:55-7:00
^ Zero sleep interruptions. Wow. Not the norm for me.

Warmup:, 2 sets
- Over and backs xN
- Paps xN
- Banded lat pulls (to body) xN
- Scap pull and flex/hold xN
- External rotations
- Can raises (both)

Pull-ups x10

Dips
3 sets
x32, 20, 12

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

Dumbbell row
4 sets
80 x 10, 10, 10, 10

Pull down variation
Wide width, prone grip
4 sets x12, 10, 10,

Superset A, 4 sets:
A1. Stretchers
A2. Hammer curls

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

Wide lat fly, banded
3 sets

Notes:

I’m slamming calories at night to catch up, and have been for a couple of weeks, so I’m going to start moving them back towards training.

A homemade lean burger with cheese all over my potatoes is nice, followed by 200g of froyo and 100g of ice cream, however… I’m waking bloated.

So I’ll add more fruit. Some post workout before my oats, and some post lunch.

Current meal plan:

3:45-4 am: fig/fruit snack
4am: coffee + 30ml ff milk
4:30 Gatorade and collagen
5:45 protein shake (270 calories)

ADDED, 6-7am: Banana + PB (11g)

8: oats + protein + cranberries + blueberries (556 calories)
10:30: G yogurt + blueberries + strawberries
12: lunch
2: apple + a little GY

ADDED: 3:30 fruit

6pm: fruit
7:30: dinner
8: froyo *always* (250 calories)

 

[RegisterJr]

I’m no diet coach, but I would say that at your current rate of loss you’re probably rather close to maintenance, and to go way further you may find that what you’ll need to cut further this go around won’t be worth it.

But you can’t know where that wall will be until you hit it, so you just keep this train rolling as far as it will take you. Diet manipulation should always generally be reactive when you’re not on a clock forcing your hand.

You may lose another 10lbs eating what you are! Or only 2, or 15. Keep stress & sleep managed will big time affect potential as well.

I’d like to see a smaller bf %, so it would be worth it. I have more in me, whatever that consists. I can see 4 full abs on mornings like today, and it would be nice to glimpse 6 even once. Assuming loose skin allows that?

So, when I do increase some calories, I don’t see any *crazy* fat gain. I think my recent slowdown has a lot to do with when I’m eating and the warmer more active months passing. All adjustable.

 

[Dustin07]

Current meal plan:

3:45-4 am: fig/fruit snack
4am: coffee + 30ml ff milk
4:30 Gatorade and collagen
5:45 protein shake (270 calories)

ADDED, 6-7am: Banana + PB (11g)

8: oats + protein + cranberries + blueberries (556 calories)
10:30: G yogurt + blueberries + strawberries
12: lunch
2: apple + a little GY

ADDED: 3:30 fruit

6pm: fruit
7:30: dinner
8: froyo *always* (250 calories)

What time is your gym session in relation to these meals?
I recently added 310cals of sticky rice 1hr before lifting and it's made all the difference for me. Gym sessions are intense, energy high, and it helps me get extra cals. plus on my rest/IF days, I just remove those pre-workout carbs and see results.

 

[Hyde]

You’re eating a LOT of fruit, JR. I am pro fruit, I believe many fruits can be good sources of fiber and micronutrients (and they’re delicious & easy to eat), I even prioritize it in a low carb plan over traditional glucose-based fuel sources…

But the liver is not a big gas tank, and excess fructose is the #1 contributor to fatty liver, insulin resistance, metabolic disorder because fructose must be processed by the liver instead of just going into the bloodstream as glucose. There’s a reason Karbolyn is mega-processed corn, rice, & potato - they are being utilized as glucose. It doesn’t use sugar the way Gatorade does because sugar is about 50/50 glucose & fructose, so the quantity you can effectively utilize is smaller.

I would really try to add more rice or potatoes or similar glucose source if you can, over more fruit. Fruit is absolutely how you should be consuming whatever fructose you enjoy, but it’s not a good metric to push when fat loss is the goal.

You can blend potatoes with chicken and warm broth into a brinkable soup if your appetite is awful. White rice can be done like this too, but it’s often just best eaten with some soy aminos & veggies

 

[RegisterJr]

What time is your gym session in relation to these meals?
I recently added 310cals of sticky rice 1hr before lifting and it's made all the difference for me. Gym sessions are intense, energy high, and it helps me get extra cals. plus on my rest/IF days, I just remove those pre-workout carbs and see results.

Gym at 4:15 AM on work days, usually 5:30 AM on days off. That’s why I have the snack and Gatorade so early.

 

[RegisterJr]

You’re eating a LOT of fruit, JR. I am pro fruit, I believe many fruits can be good sources of fiber and micronutrients (and they’re delicious & easy to eat), I even prioritize it in a low carb plan over traditional glucose-based fuel sources…

But the liver is not a big gas tank, and excess fructose is the #1 contributor to fatty liver, insulin resistance, metabolic disorder because fructose must be processed by the liver instead of just going into the bloodstream as glucose. There’s a reason Karbolyn is mega-processed corn, rice, & potato - they are being utilized as glucose. It doesn’t use sugar the way Gatorade does because sugar is about 50/50 glucose & fructose, so the quantity you can effectively utilize is smaller.

I would really try to add more rice or potatoes or similar glucose source if you can, over more fruit. Fruit is absolutely how you should be consuming whatever fructose you enjoy, but it’s not a good metric to push when fat loss is the goal.

You can blend potatoes with chicken and warm broth into a brinkable soup if your appetite is awful. White rice can be done like this too, but it’s often just best eaten with some soy aminos & veggies

Hmm. I didn’t really think it was that much. I eat lots of potatoes, but I could probably increase rice some. The Gatorade is only 45g powder, and the fruit snack before that is a fruit flavored oat bar. But I see your point.

 

[Dustin07]

I'm pretty much convinced I won't ever lift again without 50-100g of carbs pre workout unless I'm doing some insane to hell with the gains cut. They're like original jack3d for me

 

[RegisterJr]

I'm pretty much convinced I won't ever lift again without 50-100g of carbs pre workout unless I'm doing some insane to hell with the gains cut. They're like original jack3d for me

I’m at about 80g, pre/intra. I used to swear by fasted lifting, and a big excuse was the time I train. But I’m with you, now that I’ve tried it. No more fasted lifting here.

 

[Hyde]

Hmm. I didn’t really think it was that much. I eat lots of potatoes, but I could probably increase rice some. The Gatorade is only 45g powder, and the fruit snack before that is a fruit flavored oat bar. But I see your point.

Just something to consider, something you could play with. Given you want to lean out yet, 5 servings of fruit daily might not be ideal.

Now less fact & more opinion, but I think some fruits are more worthwhile than others. A banana lacks the fiber and micronutrients that berries or oranges do, for example.

 

[RegisterJr]

Just something to consider, something you could play with. Given you want to lean out yet, 5 servings of fruit daily might not be ideal.

Now less fact & more opinion, but I think some fruits are more worthwhile than others. A banana lacks the fiber and micronutrients that berries or oranges do, for example.

Bananas are not a favorite. I’m into berries and occasional apples. My wife likes bananas and I am the food trash compactor when she doesn’t finish things she buys. She bought bananas this week, so they make the starting lineup.

Fruit is somewhat new for me, as I avoided it due to being obese. My problem was not fruit… lol

There are some things I can immediately adjust to reduce sugars. Milk isn’t a must. I thought it was a cheap addition of protein for my shake, but I’m always hitting protein and even changing snacks throughout the day to reduce my total intake, but often still hit 1.25/BW+

 

[RegisterJr]

I don't see amounts (unless I need to go back to previous pages) for all your carbohydrates, but I wouldn't be terribly worried fruits slowing down any fat loss unless you are consuming really really high amounts. Most concerns with high fructose intake are seen for metabolic health measures in non-active individuals and usually need excesses above 100g of just fructose for these individuals.

I haven't been following along forever so I don't know all your specifics so I don't want to overstep without the appropriate variables, but next steps I recommend during weight loss phases tend to go as follows. If it has been awhile losing weight and things slow down generally have people try to decide do they feel comfortable dropping some more calories to keep things moving along or do they need to take a break at maintenance or even slight caloric surplus for a brief period of time before initiating a caloric decrease again. I have my preferences, but everyone is different and taking into account your dispositions, opinions, and preferences should shape the direction you go.

Also the colder months can have you moving around less so just keep that in mind if you don't generally track things like steps/activity you might just be doing less.

I appreciate the feedback!

Typically, short of any *extras*, I’m consuming 150-170g TOTAL sugar a day.

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^^ this is a day close to my average sugar intake, but peach yogurt, chocolate, and granola are things I never eat or eat less than 1/ month.

I do have vanilla froyo often, closer to 30-40g sugar.

As for activity, I do track it. I’m about -1000/2000 steps a day on work days and -3000-6000 steps a day on days off due to cooler temps, less yard work, and less walks for popular activities.

My weight has stalled some in the last 10 days, but not enough that I’m concerned. I’m still leaving out, and I’ve eaten a lot of bloat inducing things late at night recently. My averages are still downward.

But, I’m always up for increasing health if my sugars are too high. I really don’t want to sacrifice calories just because, as I’d like to continue the reverse dieting as long as I can.

 

[RegisterJr]

Cycle 1 Period 21*, Deadlift
Singles week (reduced)

BW: 205.0 (12/23)
Last: 209.0 (date?)

Calories yesterday: 3199 / 3166

237 P / 396 C / 74 F

Calories planned today: 3166
- 7 day averages: 3195 calories, 238 P

Sleep: 10:20

Warmup, 1 round:
- BW squats x25
- Pendulum swings
- Overandbacks xN
- paps xN
- Banded lat pulls (to body) xN
- Lat pushdowns xN
- External rotations (both)
- Can raises (both)

Scapular pull-ups
1 set, + dead hang

Leg extensions
3 sets

Deadlifts
200x5
245x5
290x3
+ 335 x3

Deadlift Work sets:
385x 3

+Belt
425x 1, 1

SLDLs, Barbell
1 set

Hyperextensions, weighted
3 sets

NOTES:

I didn’t push the sets to what they were scheduled for. 425 felt fine, but I noticed when the barbell left the floor there is a period where the belt is loose. Super tight as I set up, but as I pull it gets loose for a couple of seconds, then tightens as I erect.

I used to wear my belt way higher on DLs before I was fat, so maybe I need to try that again.

Either I’m not pushing the belt enough or I need to adjust my placement? Anyone experience this?

 

[Hyde]

My belt always goes over my belly button. Seen too many hernias at the navel in lifters over the years & it feels great there.

When my belly is bigger, I bias the belt under for squat & strict press and above it for pulling & rowing to make room for the belly, but it’s still covering the navel always.

 

[MrKleen73]

My belt always goes over my belly button. Seen too many hernias at the navel in lifters over the years & it feels great there.

When my belly is bigger, I bias the belt under for squat & strict press and above it for pulling & rowing to make room for the belly, but it’s still covering the navel always.

Same here!

 

[RegisterJr]

My belt always goes over my belly button. Seen too many hernias at the navel in lifters over the years & it feels great there.

When my belly is bigger, I bias the belt under for squat & strict press and above it for pulling & rowing to make room for the belly, but it’s still covering the navel always.

Same here!

I know mine goes over my navel, but not certain where until I try it again.

I think it’s here:

There was a long period it was sit on top my belly and just under my lats, almost at an angle, and it felt so good. But the belly isn’t like it was.

I think I saw the belt placement idea by Benny Magnussen?

Anyway, it felt more recently like it was biting my rib cage. We will play with it.

 

[MrKleen73]

I know mine goes over my navel, but not certain where until I try it again.

I think it’s here:

View attachment 226676

There was a long period it was sit on top my belly and just under my lats, almost at an angle, and it felt so good. But the belly isn’t like it was.

I think I saw the belt placement idea by Benny Magnussen?

Anyway, it felt more recently like it was biting my rib cage. We will play with it.

Looking good!

Are you pushing out against the belt with your stomach the whole time? You want to be pressing your abdomen out into the belt almost as if you are trying to pop that sucker loose with the pressure you are creating against it, not relying on getting support from the belt being tight.

Also for DL, I tend to use a Spud Dead lift belt. They are a little thinner so less biting into the ribs and hips, especially if you have a short waist like I do. This is the one I use -

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[RegisterJr]

Looking good!

Are you pushing out against the belt with your stomach the whole time? You want to be pressing your abdomen out into the belt almost as if you are trying to pop that sucker loose with the pressure you are creating against it, not relying on getting support from the belt being tight.

Also for DL, I tend to use a Spud Dead lift belt. They are a little thinner so less biting into the ribs and hips, especially if you have a short waist like I do. This is the one I use -

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View attachment 226682

I guess the right answer is, no. I know I’m supposed to, and that’s what I think about when I lower myself, but clearly I’m not, or this wouldn’t have happened.

I wonder if I lost focus thinking about my whether my back was going to pop.

 

[Hyde]

Yeah if you aren’t training for a meet, when I get fatter a deadlift belt is much more comfortable for sure. Especially for rep work.

At the bodyfat you are now though, I would stick with the powerbelt.

I had similar rib issues wearing the belt high like George Leeman used to.

 

[Dustin07]

Wtf you guys. I never thought about where my naval is but it's likely dead center in my belt. Now you have me thinking about stuff. I used to prefer a smaller belt for deads, like the 2"+ ones, but now I just use the same belt for both squats and deads. I'm used to having bruises from it but until this discussion I never wondered if I was wearing it right lol. I just tried to cinch I'd down like a mother, abs get a killer workout and I've always felt if you can go for a walk in your belt and have a conversation it's too loose lol.


The fruits and dairy thing is a really interesting nutrition plan. Dairy and fructose are two things I do NOT have if I'm on a cut. Milk is God's miracle protein, but even splurging on cheese leaves my belly softer looking and puts a few temporary lbs on me.

 

[RegisterJr]

Rest Day

BW: 205 (12/24)

Previous BWs
204.8 (12/18)
205.5 (?)

Calories yesterday: 3156 / 3166
259 P / 385 C / 66 F

- Sleep: 7:15

Calories planned today: 3166-4500+
- 7 day averages: 3158 cals, 239 P

*Its Christmas, and I decided to have some whiskey also, so all calories are fair today. I have a lot left to play with.

Hope you all have a great Christmas. Our big dinner is done, so I plan to do a session tomorrow morning, but it will be in the 20’s again. We will see what happens.

 

[RegisterJr]

Cycle 1 Period 21 Cont. - extra OHP

BW: 206.0 (12/25)
204.8 (12/13)

Calories Yesterday: 4654 / Christmas v1
212 P / 412 C / 148 F

Calories planned today: Christmas v2

- 7 day averages: 3345 calories, 235 pro

Sleep: 7:30 hrs

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 SKIPPED
Too F’n cold.

Shoulder stretches
Overandbacks
Pullaparts

OHP:
45x10
75, x5, 5
90 x5
105x3 5
120x3

OHP Work sets:
125x 5
135 x 1, 2
135 x 3
125 x 6, 4
115 x 6, 4

Too cold. I really could have used more caffeine.

Shoulder scalp work
Can raises (both)

Rear Delt DB flys
4 sets

3 sets:
B1. Lateral raise
B2. Rear Delt fly, prone grip
+ Y raises
B3. Rope lat push downs

Dips x10

Facepulls, 3 sets

Notes:

I ate the sweets last night after my inhibitions decreased due to some amazing double black scotch.

I’ll go less crazy today, but no restrictions. I have held to my limitations for many months, I deserve some extras this holiday.

Merry Christmas everyone.

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[RegisterJr]

Cycle 1 Period 22, Bench
Triples week

BW: (12/26) 207
207.0 (12/11)

Calories yesterday: 3794 / Christmas
283 P / 383 C / 129 F

Sleep: 7:25

Calories planned today: 3166
- 7 day averages: 3424 cals, 234 P

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

Pullaparts xN

Bench:

Bar x10 + lat pulls
95x10
- Overandbacks
115x 8
145 x5
175 x3

Work sets:
220 x3
245 x3
275 x2
275 x2

Superset A. 3-4 sets

A1. Slight incline barbell bench press
225 x 6, 4
185x10,
135x15, x10

A2. Rear Delt raises (banded)

Notes:

24° this morning. It’s really hard to get moving when it’s this cold. I even wore my welding gloves for a bit.

One more day bellowing freezing, then back to Florida winters.

Maybe another session later when it warms up.

 

[RegisterJr]

Cycle 1 Period 22, Squat
Triples week

BW: 206.2 (12/28)
️ Previous
204.4 (12/14)

Calories yesterday: 1913 / Rest day;
1000+ deficit to offset some calories

208 P / 167 C / 49 F

Sleep: 6:55

Calories planned today: 2800-3066
- 7 day averages: 3432 cals, 242 P

Warmup, 1 round:

- Can raises (both)
- Overandbacks
- BW squats x25
- Leg curls 2p xN
- Leg extensions
- External rotations

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:
300 x3
335 x3
365 x 3

285 x 3

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

️ Leg curls
3 sets
+Partials on last set

Leg extensions
3 sets
+Partials on each* set

Hyperextensions
3 sets

Notes:

29°. F it all
Supposed to be 40 this time tomorrow. I can only Hope.

Belt placement is about navel on mid belt. Ish. Maybe slightly higher. I don’t like it low on these.

Low calorie isn’t so tough considering I drop 800-1000 of my morning calories just by not working out.
Admittedly, I ate an additional 200 calories after logging my day. I would have been 1688 to finish the night.

 

[RegisterJr]

Rest Day

BW: 205.6 (12/29)

Previous / 205 (12/24) / 204.8 (12/18)

Calories yesterday: 2947 / 3166
225 P / 392 C / 56 F

Sleep: 7:55

Calories planned today: (2100-2500)
- 7 day averages: 3402 cals, 238 P

I just didn’t move this morning. I’m not sleeping well.

 

[Hyde]

Rest Day

BW: 205.6 (12/29)

Previous / 205 (12/24) / 204.8 (12/18)

Calories yesterday: 2947 / 3166
225 P / 392 C / 56 F

Sleep: 7:55

Calories planned today: (2100-2500)
- 7 day averages: 3402 cals, 238 P

I just didn’t move this morning. I’m not sleeping well.

Eh, maybe take a bit longer dog walk and enjoy the extra rest.

 

[RegisterJr]

Cycle 1 Period 22 - Chest and Shoulders /2

BW: (12/30) 206.6

Previous
205.9 (12/21)
204.6 (12/16)
208.0 (12/7)

Calories yesterday: 2283 / 2300
208 P / 296 C / 33 F

Sleep: 6:13-6:55

Calories planned today: 3166
- 7 day averages: 3271 cals, 234 P

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

Scap pull-ups
1 set

Dips
1 set x 8

Pull-ups
x 10
Weighted +25# x 5,

Alternate:

Dumbbell press, slight incline
4 sets
50x15, 60x14, 65x12, 70x10

Multigrip press, slight decline
4 sets

Superset A, 3 sets
1. DB incline fly
2. Hex Press
3. Lateral raises - Cable
4. Dips (heavy fwd lean)

Superset B, 3 sets
1. DB High Incline OHP
* 30x15, 35x12, 40x11
1. Decline Push-up
2. Banded rear Delt flys

Front raises, cable, underhand

Notes:

Volume training is so fun.

I am again letting scale weight F with me. Weight is stagnant, but damn, I’m leaning still. My “tighter” pants are starting to be loose

Let’s eat.

 

[MrKleen73]

That can be the "problem" with recomping, it is hard to tell what is going on sometimes unless you have some obvious visual cues. Sounds like you do though so bank on those pants fitting looser and try to stay out of your head as long as you are seeing physique improvements. If that stops then reevaluate.

 

[RegisterJr]

That can be the "problem" with recomping, it is hard to tell what is going on sometimes unless you have some obvious visual cues. Sounds like you do though so bank on those pants fitting looser and try to stay out of your head as long as you are seeing physique improvements. If that stops then reevaluate.

Another problem - me being an idiot

I quickly lose context when I’m looking at such small data.

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I focused on the curve in the middle, and not any actual progress.

Weight loss:
11.2 lost in 3 months
9.2 in 2 months
3.8 in 1 month
1.4 in 1 week

I’m still dropping weight. Im just emotional, apparently.

204.6 looks waaaaay leaner today than 204.4 did half a month ago. Im starting to see the loose skin factor more than the pooch.

 

[RegisterJr]

Rest Day, likely active

BW: (12/31) 204.6

Previous rest days:
205.6 (12/29)
205 (12/24)
204.8 (12/18)

Calories yesterday: 3363 / 3166
274 P / 417 C / 65 F

Sleep: 7:35

Calories planned today: 2700 if rested, +200 calories an hour for yard work.

- 7 day averages: 3300 cals, 236 P

I’ve started on some shoulder mobility and may do some various things throughout the day, including yard work.

Looking forward to an 80° day and a pedicure later. For those of you who have never done foot maintenance, try it.

 

[Hyde]

Had a pedi when I got married. Kind of uncomfortable, but relaxing overall. I actually did not like how smooth my feet felt after, but the process was enjoyable.

 

[RegisterJr]

Had a pedi when I got married. Kind of uncomfortable, but relaxing overall. I actually did not like how smooth my feet felt after, but the process was enjoyable.

It’s certainly not for everyone, but worth a try. A lot of m’en think foot care is feminine, so they don’t try it to see if they would like it

 

[RegisterJr]

Cycle 1 Period 22, Back 1/3

BW: (1/01) 205.6

Previous:
205.4 (12/17)

Calories yesterday: 3309 / New Years Drinkin’
228 P / XXX C / 85 F

Sleep: 5:55

Calories planned today: 3166
- 7 day averages: 3096 cals, 238 P

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 14 (+2 PR)

Dips:
2 feeder sets
2 x 8-10

Pull-ups
4 sets
3 +25# x 7 , 6, 4
1-BW x 12
total volume PR (x29)

Meadows rows (light, flex)
4 sets

Superset A., 4 sets
1. Barbell Row
2. DIPs
12/15, 15/15, 10 paused/12

Superset B., 3 sets:

1. Cable rows
- Underhand, from floor
2. DB Shrugs

Superset, 3 sets:
1. Stretchers
2. Hammer curls / rev. Curls alternate

Notes:

The damn double black whiskey got me onto the sweets last night. Still not bad at 3300.

Happy new year! Let’s make this one better.

 

[Hyde]

Happy New Year! I just keep having this gut feeling that it’s going to be a great one.

 

[RegisterJr]

Cycle 1 Period 22 - Lower 2 / Quads

BW: (01/02) 206.6

Calories yesterday: 3353 / 3166
226 P / 404 C / 93 F

Sleep: 6:05

Calories planned today: 3166
- 7 day averages: 3045 cals, 230 P

Warmup, 1 round:
- BW squats x25
- Overandbacks xN
- Can Raises (both)
- Banded lat pulls (to body) x10
- External Rotations low
- External rotations high
- BW squats x15

Low bar squat (for the shoulders)
145, 185, 225 x 5

Leg extensions (5/35s)
3 sets

Front squat, transformer bar
3-4 sets
195x5, 235 x5, x5, x5

Superset A.
3 sets
1. Leg Press
2. Calf raises
3. Leg Extensions

SUPERSET B:
3 sets
1. Hack Squats
2. Leg curls (light, slow negative)

NOTES:

Shoulders did not appreciate the long break from straight bar. We will start warming up with straight for a while.

Went and saw Avatar at the 3D theatre yesterday. 3 hours is way too long to spend in a theatre seat.

Related: my low back is sensitive again. It’s been building a few days. I may skip putting a bar on my back for a week.

 

[Hyde]

Do bird dogs every, especially when you first get up and you definitely won’t want to. They are hard and uncomfortable and only take 2 minutes to fix your issues largely.

They literally force mobility and hip extension when you drive your heel backwards, and they inevitably warm and dynamically stretch so much. Plus they reinforce good bracing.

 

[RegisterJr]

Do bird dogs every, especially when you first get up and you definitely won’t want to. They are hard and uncomfortable and only take 2 minutes to fix your issues largely.

They literally force mobility and hip extension when you drive your heel backwards, and they inevitably warm and dynamically stretch so much. Plus they reinforce good bracing.

Done. I appreciate the reminder of their effectiveness.

 

[Hyde]

Done. I appreciate the reminder of their effectiveness.

You’re not going to want to do them when it’s time, but if you do it will pay out.

 

[RegisterJr]

Cycle 1 Period 22, OHP
Triples week

BW: (01/03) 205.7

206.0 (12/25)
204.8 (12/13)

Calories yesterday: 3220 / 3166
246 P / 432 C / 68 F

Sleep: 7:05

Calories planned today: 3166
- 7 day averages: 2912 cals, 231 P

Birddogs upon waking


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 10

- Shoulder stretches
- Overandbacks
- Pullaparts

OHP:
45x10
75, x5, 5
90 x5
105x5
120x3

OHP Work sets:

+ Lat press downs

140 x3
155 x 3
140 x 4

(3x) 120 x N + can raises
N= 5, 5, 6

Rear Delt DB flys
3 sets

Superset A, 3 sets:
1. Lateral raise
2. Chest supported Delt fly, prone grip
+ Y raises
3. Rope Facepulls

Superset B, 3 sets:
1. Rope Facepulls
2. Arm circles

Notes:

Back to work today.

Dog walk later. Let’s eat.

 

[SkRaw85]

Good luck in the real world today lol

 

[Dustin07]

I ate the sweets last night after my inhibitions decreased due to some amazing double black scotch.

I find this painfully relatable lol. I kept a flask in my pocket all last weekend down in Vegas, although my wife and I are supposedly going dry until our next trip in Feb lol.

I am again letting scale weight F with me. Weight is stagnant, but damn, I’m leaning still. My “tighter” pants are starting to be loose

Let’s eat.

It's a bitch. This is why I mostly only judge things based upon my squat belt and what hole I'm on. hole 3 is acceptably fat, hole 4 is better, and hole 5 means I'm cut. lol If I make hole 5 while up 10lbs I consider that a major victory ha.

 

[RegisterJr]

Cycle 1 Period 22, Back v2

BW: (01/04) 205.9

(12/22) 205.6
(12/3) 206.2

Calories yesterday: 2901 / 3166
238 P / 403 C / 46 F

Sleep: 6:50

Calories planned today: 3166
- 7 day averages: 3053 cals, 235 P

Birddogs upon waking

Warmup:, 2 sets
- Over and backs xN
- Paps xN
- Banded lat pulls (to body) xN
- Scap pull and flex/hold xN
- External rotations
- Can raises (both)

Pull-ups x18 > +4 PR

Lifetime PR

Dips
3 sets
x28, 18, 21

Pull-ups
4 sets
+25# x 6, 6, 6 (weighted rep PR )
BW x 10

Dumbbell row
3-4 sets
80 x 10, 10, 10

Pull down variation
Wide width, prone grip
3 sets x15, 10, 10

Barbell Row
3 sets

Superset A, 3 sets:
A1. Stretchers
A2. Hammer curls

Superset B:
Lat press downs, Rope
Work to a tough 8 (RPE 8)
3 sets + banded reverse tricep extensions

Notes:

This was a fun session. Great pump, and how great it feels to be so close to 20 pull-ups. As someone who has battled weight his whole life, this is a huge one for me.

Bloodwork scheduled one week from today. I reduced boron, but I’m dropping it for the rest of the week.

Dog walk later.

Let’s eat.