TGR's Modified PowerBuilding v2.0

Cycle 1 Period 23, Bench
Fives week

BW: 204.7 (01/05) very close to a new low

Previous bench days:
(12/26) 207
207.0 (12/11)

Calories yesterday: 3048 / 3166
240 P / 433 C / 47 F

Sleep: 6:20

Calories planned today: 3166
- 7 day averages: 3068 cals, 237 P

Birddogs upon waking

Warmup, 1 Sets
- Over and backs x10 full light, x10 half heavy
- Paps x25
- Banded lat pulls (to body)
- Lat pull downs x10
Supraspinatus work:
- External rotations
- Internal rotations
- Band tricep extensions xN
- Banded standing press xN

Scap pull-ups
1 set

Pullaparts x25

Bench:

Bar x10 + lat pulls
95x10
- Overandbacks
- PAPs x25
115x 8
145 x5
175x3

Work sets:
205 x5
235 x5
260 x 3, 3
235 x5
205 x 8

… this is the healthiest my shoulders and biceps have felt since 2013-2014. Seriously, the shoulder mobility has come through!! BW PR, but almost everything is at this point so that doesn’t count

Still on wider grip … (pinkies just at ring)

Superset A. 3-4 sets
A1. Slight incline barbell bench press (1 board)
135 x 15
155 x 10, 9, 8

A2. Rear Delt raises (DBs)
[starting on 155]

Superset B: 3 sets
B1. Slight-Decline DB or Barbell bench
1 board decl.
135 x 13, 10, 10

B2. Front plate raise
x8, ?, 12

Skipped C - -

Superset D, 3 sets:
D1. Tricep DBL Rope Extension
D2. Chest-fly apparatus

Notes:

Today was a great session. I’m so elated that my bench press doesn’t feel uncomfortable.

Skipped dog walk yesterday due to a storm. I paid for it, as the pup was wide awake by 2am.

Dog walk later.

Toxic work meeting at 9.

Let’s eat.
 
RegisterJr said:
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
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I love to go on occasion, it is a nice time with the wife and the place we go sits you in a nice massage chair while they do it with your feet soaking in a hot tub, so you get about a 45 minute chair massage total by the time they finish up. Also, the first one is uncomfortable but as long as you don't get out of control after that the rest are a lot better. I actually need to go get mine done, it has been a while.
Hyde said:
You’re not going to want to do them when it’s time, but if you do it will pay out.
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Agreed on this, they are very humbling at first if you have an imbalance or faulty glute. I do them as part of my dynamic movement stuff before DL and Squatting but should start doing them daily!
 
Cycle 1 Period 23, Squat
Fives week

BW: (01/06) 204.6

206.2 (12/28)
204.4 (12/14)

Calories yesterday: 3023 / 3166
236 P / 407 C / 56 F

Sleep: 6:05

Calories planned today: 2800-3066
- 7 day averages: 3173 cals, 241 P

Warmup, 1 round:

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

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

Transformer low 2-3 Squats:
️ Work Sets:

285 x5
320 x5
350 x 3
320 x5
285 x They aren’t moving

️ SLDL:
Barbell
4 sets

Superset, 3 sets:
1. Leg extensions
2. Hyperextensions

Notes:

I forgot my knee sleeves and just never felt the squats today. I think I could have used a rest day, but I’m almost certain I won’t be able to get back in before Monday, and my back ought to be trashed after shoveling/digging tomorrow.

I’m maintaining at 204, so that means a drop is coming.

Dog walk later.

I moved a couple hundred calories (oats) up before my workout. I’ll probably drop the Gatorade next week if I maintain this.

Let’s eat
 
Subbed to follow. Looking for a new strength program to use/come back to. Seems to be a good amount of PL type folks on here. You'll all eventually convert me!
 
RegisterJr said:
Cycle 1 Period 23, Squat
Fives week

BW: (01/06) 204.6

206.2 (12/28)
204.4 (12/14)

Calories yesterday: 3023 / 3166
236 P / 407 C / 56 F

Sleep: 6:05

Calories planned today: 2800-3066
- 7 day averages: 3173 cals, 241 P

Warmup, 1 round:

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

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

Transformer low 2-3 Squats:
️ Work Sets:

285 x5
320 x5
350 x 3
320 x5
285 x They aren’t moving

️ SLDL:
Barbell
4 sets

Superset, 3 sets:
1. Leg extensions
2. Hyperextensions

Notes:

I forgot my knee sleeves and just never felt the squats today. I think I could have used a rest day, but I’m almost certain I won’t be able to get back in before Monday, and my back ought to be trashed after shoveling/digging tomorrow.

I’m maintaining at 204, so that means a drop is coming.

Dog walk later.

I moved a couple hundred calories (oats) up before my workout. I’ll probably drop the Gatorade next week if I maintain this.

Let’s eat
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are you using the gatorade for the cho/cals or just electrolytes? we buy the 24 packs of Gatorade zero at costco so I always have a 0 cal electrolyte option sitting there.
 
Segansational said:
Subbed to follow. Looking for a new strength program to use/come back to. Seems to be a good amount of PL type folks on here. You'll all eventually convert me!
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You know, powerlifting is just based on the big 3 because they are lifts most people can do that actually work to build size and strength very well.

Most people interested training for size or strength should be doing some variations of squat, bench, & deadlift. You don’t have to be labeled a powerlifter for doing the most basic movements found in a gym.

The real travesty is that over the years so much bs was fed by people trying to sell expensive chrome machines that the most effective ways to train are with their contraptions, not what has already worked forever. The idea that cable pec flies and leg press are MORE relevant than pressing or squatting a loaded barbell to bodybuilding is a hoax. They’re great tools, but not equals.
 
Hyde said:
You know, powerlifting is just based on the big 3 because they are lifts most people can do that actually work to build size and strength very well.

Most people interested training for size or strength should be doing some variations of squat, bench, & deadlift. You don’t have to be labeled a powerlifter for doing the most basic movements found in a gym.

The real travesty is that over the years so much bs was fed by people trying to sell expensive chrome machines that the most effective ways to train are with their contraptions, not what has already worked forever. The idea that cable pec flies and leg press are MORE relevant than pressing or squatting a loaded barbell to bodybuilding is a hoax. They’re great tools, but not equals.
Click to expand...

Amen.
 
Segansational said:
Subbed to follow. Looking for a new strength program to use/come back to. Seems to be a good amount of PL type folks on here. You'll all eventually convert me!
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Welcome!! I like my program a bit modified. I enjoy volume training and accessory work, and not only lifts that solely improve the big three - but, who doesn’t want a big three (or four)??

Dustin07 said:
are you using the gatorade for the cho/cals or just electrolytes? we buy the 24 packs of Gatorade zero at costco so I always have a 0 cal electrolyte option sitting there.
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I spent years working out fasted. It was not easy for me to wake up and eat at 4 am when I was so used to only coffee. So, I did Gatorade. I started with 60g, and over time I’ve backed it down and I’m now using a little more foods.

Hyde said:
You know, powerlifting is just based on the big 3 because they are lifts most people can do that actually work to build size and strength very well.

Most people interested training for size or strength should be doing some variations of squat, bench, & deadlift. You don’t have to be labeled a powerlifter for doing the most basic movements found in a gym.

The real travesty is that over the years so much bs was fed by people trying to sell expensive chrome machines that the most effective ways to train are with their contraptions, not what has already worked forever. The idea that cable pec flies and leg press are MORE relevant than pressing or squatting a loaded barbell to bodybuilding is a hoax. They’re great tools, but not equals.
Click to expand...

Dustin also nails it. When I went to a commercial gym I was so thankful everyone was doing something other than what I was doing.
 
Rest Day

BW: (01/06) 204.9

(12/31) 204.6
205.6 (12/29)
205 (12/24)
204.8 (12/18)

Calories yesterday: 3645 / 3166
281 P / 526 C / 71 F

Sleep: 8:25

Calories planned today: 2500-2700
- 7 day averages: 3213 cals, 243 P

I would have slept much longer if an employee hadn’t called me several times.

Just had a great dark chocolate waffle. Nap time, then some chores.
 
RegisterJr said:
Rest Day

BW: (01/06) 204.9

(12/31) 204.6
205.6 (12/29)
205 (12/24)
204.8 (12/18)

Calories yesterday: 3645 / 3166
281 P / 526 C / 71 F

Sleep: 8:25

Calories planned today: 2500-2700
- 7 day averages: 3213 cals, 243 P

I would have slept much longer if an employee hadn’t called me several times.

Just had a great dark chocolate waffle. Nap time, then some chores.
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Damn these negligent employees! I love the do not disturb phone feature. Use it every night. I don’t know if that’s something you could swing not do you have to have emergency call if necessary?
 
SkRaw85 said:
Damn these negligent employees! I love the do not disturb phone feature. Use it every night. I don’t know if that’s something you could swing not do you have to have emergency call if necessary?
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I have an employee working each weekend day and I’m their only contact. My do not disturb has to be off by 6:30 unless they take a day off.

This morning it was a flat tire on their city vehicle.
 
Cycle 1 Period 22 - Chest and Shoulders /2

BW: (01/08) 207.2

Calories yesterday: 2711 / 2500-2700
238 P / 304 C / 78 F

Sleep: 5:55 hours

Calories planned today: 3166
- 7 day averages: 3128 cals, 244 P

I have forgotten birddogs the last few days.

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

- External rotations
- Internal rotations
- Can raises (both)

Scap pull-ups
1 set

Dips
1 set x 8

Pull-ups
None. Too cold (steel, fingers, etc)

Dumbbell press, slight incline
4 sets
55x12, 60x12, 65x10, 70x9

Banded Barbell press, slight decline
2 feeder sets (FS), 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 - 4 sets
1. DB High Incline OHP
40/45/50/55
2. Chest apparatus
3. Banded rear Delt flys (Y pullaparts)

High incline hex press
1 set to failure

Notes:

None. Life is wearing on me. The workout helps.

Dog walk later.

My pool has a clog that I cannot manage to fix. I’m running out of options.

Let’s eat.
 
Might have to bite the bullet and call a pool guy? There’s always a solution if you can throw enough money at something
 
Hyde said:
Might have to bite the bullet and call a pool guy? There’s always a solution if you can throw enough money at something
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Yeah, getting a professional is needed. I’ve lost too many hours on it already. I’ll probably start with a drain person before a pool guy.
 
Cycle 1 Period 23, Back 1/3

BW: (01/09) 203.3 New low

Previous:
(1/01) 205.6
(12/17) 205.4

Calories yesterday: 2683 / 3166
205 P / 368 C / 56 F

Sleep: 9+

Calories planned today: 2950 - 3300
- 7 day averages: 3032 cals, 241 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 12

Dips:
2 feeder sets
2 x 8-10

Pull-ups
4 sets
3 +25# x 7, 7, 8 rep weighted PR
1-BW x 10

Meadows rows OR
One Arm Bb Row
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, (only 3 of) 5 sets:
1. Stretchers
2. Hammer curls / rev. Curls alternate

Notes:

Holy crap I have chest striations that play like a harp!

My boss did some toxic crap last night so I called out today. Going to get some bbq and fries and not give a Fk for a day.
 
SkRaw85 said:
Congrats on the new low! You’re trying to go sub 200 yeah?
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That was the goal, but if I’m sub 200 tomorrow, which is possible with water and food manipulation, I won’t be happy.

Goal is 6 abs. I have four, but not as defined as I’d like. If I see the 6 at 210 I’ll be happy.
 
Invalid Link Removed

This was a great burger.

Worth 2000 calories? Nah, maybe not that great.

It was nice to indulge though.
 
Congrats on the new low, sorry to hear about the toxic boss syndrome. Sometimes you just have to remind yourself you leased the time to them to deal with things you wouldn't for free and that you don't get paid when you bring it home into your free time. Leave the stress where you left the toxic person.

Burger looks fire!
 
ARMS

BW: (01/10) 203.0 new low

205.5 (12/18)
207.0 (12/08)

Calories yesterday: 3171 / 3300
165 P / 376 C / 116 F

Sleep: 7:10

Calories planned today: 2950
- 7 day averages: 3026 cals, 229 P

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

3 sets:
1. Rope extensions (long, duo)
2. Pullaparts (Y’s)
3. DB curls
4. Pullaparts (standard)

4 sets:
1. Rev fat-grip barbell curl x2, reg curl fat grip x2
2. DB b-t-h tricep extensions

I did not want to get out of bed, so I slept in almost until 5:30.

I just followed my routine straight to the pre workout drink and carbs… so I raced into the gym for a 32 min arm session.

Second time not hitting protein since May?
 
You are grounded, how dare you not hit protein requirements! ;) You will be okay but that is also something to be proud of with that type of consistency!
 
Hyde said:
But 165g is enough protein for someone weighing 203 not in a steep deficit
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:) Right!!! At .8g/lb which is what most of the documentation says is enough that is 162.4 a day as a requirement for adding muscle. Is it the most beneficial not likely but with enough carbs you definitely ain't going backwards.
 
MrKleen73 said:
:) Right!!! At .8g/lb which is what most of the documentation says is enough that is 162.4 a day as a requirement for adding muscle. Is it the most beneficial not likely but with enough carbs you definitely ain't going backwards.
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I’m not saying it’s wrong to eat protein if you enjoy spending the calories on it, and it does matter the sources (all vegan sources for example will definitely lack the amino acid profile of things like eggs, red meat, and milk), but it’s generally lower than we think.
 
Legs, no barbell, fasted for bloodwork

BW: (01/11) 203.9

Calories yesterday: 2987 / 2950
234 P / 398 C / 60 F

Sleep: 7:25

Calories planned today: 2950 (edited from 3166)
- 7 day averages: 3038 cals, 229 P

Birddogs

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

Superset A, 3 sets:
Leg curls
Calf raises

Superset B, 4 sets:
Leg extensions
SLDL

SLDLs, 3 sets

Bloodwork Time.
 
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Cycle 1 Period 23, OHP
Fives week

BW: (01/12) 204.3

(01/03) 205.7
(12/25) 206.0
(12/13) 204.8

Calories yesterday: 2570 / 2950
226 P / 313 C / 45 F

Sleep: 6:40

Calories planned today: 3100
- 7 day averages: 2969 cals, 227 P


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

PVC OHP Exercise

OHP:
45x10
75, x5
90 x5
105x5

OHP Work sets:

+ Lat press downs
+Belt
135 x5, 5
Loose belt x4

Yukon slight incline press
2 feeder sets
+ 4 sets

Rear Delt DB flys
3 sets

Superset A, 3 sets:
1. Lateral raise
2. Chest supported Delt fly, prone grip Cable
3. Banded Facepulls

Superset B, 3 sets:
1. Rope Facepulls
2. Spidercrawls

Notes:

51° this morning. A few months ago I would call this a blizzard. Today it’s summer weather. 25° coming, and I’m not happy.

I may look for a temp pass at a local gym. It takes forever to get moving when it’s that cold out here.

The whole workout I felt like something was missing. My damn coffee is still at the coffee pot.

Dog walk later. Let’s eat.
 
When you wake up, if you don’t already, first thing always drink a pint of water as you get out of bed. Keep it beside the bed so you won’t forget. You need that fluid to rehydrate your organs and can begin optimal digestion when you consume things like electrolytes & nutrition shortly, as well as restoring blood volume, etc.

My next stuff for when it’s cold - pull on a stocking cap, then begin dressing in layers. If you have particularly stiff areas you can use some Blue Heat or other very mild warming liniment first, but most important is getting the hat and layers on ASAP to begin retaining body heat.

Lastly, if you don’t already, when you must go out to train in the cold, begin doing any kind of bodyweight warmups that you can inside. Doing bird dogs and such on the carpet in the heat with all the layers on will raise your body temp much faster. Try to get your hot coffee in you before going outside too.
 
Hyde said:
I’m not saying it’s wrong to eat protein if you enjoy spending the calories on it, and it does matter the sources (all vegan sources for example will definitely lack the amino acid profile of things like eggs, red meat, and milk), but it’s generally lower than we think.
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Oh I didn't think so. I think I misread it as playful sarcasm due to the smiley face, and insinuating it wasn't enough, so just did the math out of curiosity to see if it met the .8g/lb recommendation I have seen in most of the literature which we as body builders tend to overshoot. Partially out of preference and partially out of those who sell protein implying protein needs are much higher.
Hyde said:
When you wake up, if you don’t already, first thing always drink a pint of water as you get out of bed. Keep it beside the bed so you won’t forget. You need that fluid to rehydrate your organs and can begin optimal digestion when you consume things like electrolytes & nutrition shortly, as well as restoring blood volume, etc.

My next stuff for when it’s cold - pull on a stocking cap, then begin dressing in layers. If you have particularly stiff areas you can use some Blue Heat or other very mild warming liniment first, but most important is getting the hat and layers on ASAP to begin retaining body heat.

Lastly, if you don’t already, when you must go out to train in the cold, begin doing any kind of bodyweight warmups that you can inside. Doing bird dogs and such on the carpet in the heat with all the layers on will raise your body temp much faster. Try to get your hot coffee in you before going outside too.
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All great suggestions!
 
My bloodwork was messed up again. This time they ordered everything except testosterone.

My estradiol went from 43 to “
What range do you all strive for? I think I feel … less than optimal and want to reduce my AI by 1/2. Thoughts, or wait on test to be properly completed?
 
RegisterJr said:
My bloodwork was messed up again. This time they ordered everything except testosterone.

My estradiol went from 43 to “
What range do you all strive for? I think I feel … less than optimal and want to reduce my AI by 1/2. Thoughts, or wait on test to be properly completed?
Click to expand...
@Hyde has an equation to figure out about where your estrogen should be for whatever your current level of testosterone is. I forgot what it is but it won't be too helpful without knowing your testosterone. Are you feeling any dryness in the joints or anything else that makes you feel like estrogen might be too low?
 
You want to use as little AI as you feel you need. I would skip some doses.

What’s the worst that can happen? You start to get sensitive nips or feel too greasy or bloated, and you resume normal frequency. No biggie. Just pay attention to your body like you do.
 
MrKleen73 said:
@Hyde has an equation to figure out about where your estrogen should be for whatever your current level of testosterone is. I forgot what it is but it won't be too helpful without knowing your testosterone. Are you feeling any dryness in the joints or anything else that makes you feel like estrogen might be too low?
Click to expand...

I’m not sure about dryness. I honestly don’t know what it would feel like. More tired than I recall from when I first started TRT, maybe some changes in libido.

Hyde said:
You want to use as little AI as you feel you need. I would skip some doses.

What’s the worst that can happen? You start to get sensitive nips or feel too greasy or bloated, and you resume normal frequency. No biggie. Just pay attention to your body like you do.
Click to expand...

I was going to ask to drop the dose, so I’ll just do that anyway.

I appreciate you guys.
 
Cycle 1 Period 23, Back v2 ***Modified w/ Arms

BW: (01/12) 203.0

(01/04) 205.9
(12/22) 205.6
(12/3) 206.2

Calories yesterday: 3029 / 3100
218 P / 395 C / 73 F

Sleep: 5:55

Calories planned today: 2900
- 7 day averages: 2970 cals, 224 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 x20 — PR

Lifetime PR

Dips
3 sets
x30
+ 25# x 15, 11

Slight decline CGBP
4 sets

^ shoulders still don’t like them.

SUPERSET, 3 sets:
1. Dumbbell row
2. Long Rope tricep extension

SUPERSET, 3 sets:
1. Barbell Row
2. DB curl

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

Superset: 3 sets
1. Hyperextensions
2. Stretchers
3. DB overhead tricep ext

Notes:

Woo! 20 pull-ups! I love how they move so smooth and fast in the beginning. It wasn’t long ago that 3-4 was a struggle, and getting my head above the bar was mostly impossible.

My back was a little sore, unusually so, so I reduced totals back volume and did some arms. It was fun.

Getting new bloods this afternoon, hopefully.

Continued anastrozole until my bloods. .5 x M, F

Let’s eat. Rest day tomorrow.
 
Nice PRs! Honestly if decline presses big your shoulder leave them out or super light weight. They are not too important in the grand chest scheme
 
SkRaw85 said:
Nice PRs! Honestly if decline presses big your shoulder leave them out or super light weight. They are not too important in the grand chest scheme
Click to expand...

It’s actually the close -grip that bugs them. I did slight-decline (2x8 propped under) bench for the first time in years a couple of weeks ago, and it felt great. I figured the slight decline would make them feel better.

But I can close grip any angle or flat, and my body hates it
 
RegisterJr said:
It’s actually the close -grip that bugs them. I did slight-decline (2x8 propped under) bench for the first time in years a couple of weeks ago, and it felt great. I figured the slight decline would make them feel better.

But I can close grip any angle or flat, and my body hates it
Click to expand...

Do what doesn’t hurt that you enjoy
 
Rest Day

BW: (01/14) 201.4 new low

Calories yesterday: 3167 / 3100
228 P / 415 C / 70 F

Sleep: 8:05

Calories planned today: 2500-2700
- 7 day averages: 2902 cals, 217 P

Weight Progress in pounds

Week: (bloat loss)
Month: 3
2/Mo: 10.6
3/Mo: 13
6/Mo: 23.4

Total: 63.6 pounds lost (04/18/22)

I’m at the point where I’m showing more loose skin than belly fat.

Blood work for testosterone Monday. After all results are in, I’ll share.

I have one singles week left for this training cycle. After that, I’ll start a new log with photos and such.
 
Cycle 1 Period 23 - Chest and Shoulders /2

BW: (01/15) 203.7

(01/08) 207.2

Calories yesterday: 3152 / 2700
177 P / 301 C / 137 F

Sleep: 5:45 sleep, 6:47 rested
playoff win!

Calories planned today: 3100
- 7 day averages: 2963 cals, 208 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
- Leg raises
- External rotations
- Internal rotations
- Can raises (both)

Push-ups x20
(On barbell, bench grip-width)

Scap pull-ups
1 set

Dips
1 set x 8
+ Push-ups x10

Pull-ups
(Too cold, wearing gloves, back could use more rest)

Dumbbell press, slight incline
4 sets
55x12, 60x12, 65x10, 70x10

Multigrip press, slight decline
-all four handles
+ :30 Planks (x2)
Birddogs x1
4 work sets

Superset A, 3 sets
1. DB incline fly
2. Hex Press
3. Lateral raises - Cable
4. Viking press, seated, standard grip

Superset B, 3 - 4 sets
1. DB High Incline OHP
40/50/60 x 12/10/8

2. Chest apparatus

3. Banded Rear Delt flys (Y form + partials)

Viking press
1 drop set (3/2/1 25#)

Notes:

About 2000 calories of pizza bloat w/ my mom yesterday. I stopped eating, but they decided to have a bottle of win. I snacked as they drank for over an hour until there was nothing left to snack on.

36° this morning. Not bad, but I was ready. Double layers and warmup inside, like @Hyde suggested.

New addition, worth every bit of $40:

Invalid Link Removed

The seat was a goodwill purchase. I use this all the time too, and it makes moving the seated exercises a snap in the home gym.

I’m finally using the Landmine rack that @jinxie recommended. It works great.
 
RegisterJr said:
Cycle 1 Period 23 - Chest and Shoulders /2

BW: (01/15) 203.7

(01/08) 207.2

Calories yesterday: 3152 / 2700
177 P / 301 C / 137 F

Sleep: 5:45 sleep, 6:47 rested
playoff win!

Calories planned today: 3100
- 7 day averages: 2963 cals, 208 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
- Leg raises
- External rotations
- Internal rotations
- Can raises (both)

Push-ups x20
(On barbell, bench grip-width)

Scap pull-ups
1 set

Dips
1 set x 8
+ Push-ups x10

Pull-ups
(Too cold, wearing gloves, back could use more rest)

Dumbbell press, slight incline
4 sets
55x12, 60x12, 65x10, 70x10

Multigrip press, slight decline
-all four handles
+ :30 Planks (x2)
Birddogs x1
4 work sets

Superset A, 3 sets
1. DB incline fly
2. Hex Press
3. Lateral raises - Cable
4. Viking press, seated, standard grip

Superset B, 3 - 4 sets
1. DB High Incline OHP
40/50/60 x 12/10/8

2. Chest apparatus

3. Banded Rear Delt flys (Y form + partials)

Viking press
1 drop set (3/2/1 25#)

Notes:

About 2000 calories of pizza bloat w/ my mom yesterday. I stopped eating, but they decided to have a bottle of win. I snacked as they drank for over an hour until there was nothing left to snack on.

36° this morning. Not bad, but I was ready. Double layers and warmup inside, like @Hyde suggested.

New addition, worth every bit of $40:

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The seat was a goodwill purchase. I use this all the time too, and it makes moving the seated exercises a snap in the home gym.

I’m finally using the Landmine rack that @jinxie recommended. It works great.
Click to expand...
Whatever happened to @jinxie haven't seen him around in a minute.
 
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