TGR's Modified PowerBuilding v2.0

Thanks guys!

Banded Super D Mob

Banded SCAP Retractions 3x15

Barbell Bench Press 291.33

Set 1 : 105x10
Set 2 : 130x10
Set 3 : 155x5
Set 4 : 180x5
Set 5 : 205x5
Set 6 : 230x8 (liftoff)
Set 7 : 205x5
Set 8 : 180x10

Dumbbell Hammer Curls 60

Set 1 : 20x30
Set 2 : 45x10
Set 3 : 40x12
Set 4 : 35x15

SUPERSET:

Right side calf to dorsi, 30s rest, calf to dorsi, 30s rest, etc.

Occluded Seated Calf Raises 90

Right Leg-
Set 1 : 45x30
Set 2 : 45x15
Set 3 : 45x10
Left-
Set 4 : 45x30
Set 5 : 45x15
Set 6 : 45x15

Occluded Banded Dorsiflexions 2.17

Right Leg-
Set 1 : 1x35
Set 2 : 1x20
Set 3 : 1x10
Left Leg-
Set 4 : 1x35
Set 5 : 1x20
Set 6 : 1x25

Plank N/A

Set 1 : 00:00:38 70#
Set 2 : 00:00:30 70#
Set 3 : 00:00:30 55#
Set 4 : 00:00:26 45#

Dumbbell Bench Press 106.67

Set 1 : 70x12
Set 2 : 80x10
Set 3 : 80x8
Set 4 : 50x18

Occluded Rope press downs 5xMax with 30 s rests with the BeastFitness protocol

Occluded curls done the same as above.
 
Dinner:

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Ribeye Steak, collards, mashed cauliflower coated with low carb marinara and sharp cheddar.

Breakfast, pre-squats:

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Heavenly.
 
Squat 5's

Barbell Squat 421.33

Set 1 : 135x7
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 270x3
+Belt
Set 5 : 310x5
-hole in belt
Set 6 : 355x5
Set 7 : 395x2 (5+)

Banded sets here-

Set 8 : 315x3

Banded Squats 346.5

Set 1 : 315x3
Set 2 : 315x3

Wheel-O-Death 5.83

Set 1 : BWx10
Set 2 : 5#x5
Set 3 : BWx5
Set 4 : 5#x5
Set 5 : BWx5

Plank N/A

45#

Set 1 : 00:00:30
Set 2 : 00:00:30

Leg extensions x20, 20, 40, 50

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Squats sucked. 355 was like RPE 9-9.5

Too bad I didn't do these following carb day (tomorrow).

Super excited I'm down a belt size. Crazy.

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Sorry I've fallen so far behind in everyone's logs the last couple weeks. Work and chores have me set back. Painting the house this weekend. Prepped all day yesterday and until e today. Finally got a coat of primer on. Hoping to make great progress tomorrow.

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I've already had a sandwich, some beer, (most of) 4 mini cupcakes, some organic honey mustard, and chips/French onion dip. I LOVE French onion dip. I bet I can fit some of that in my weekly diet. Just gotta find something to put it on.

Later I'm going with a burger or two and some baked fries. All the catsup I can stomach, too.
 
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It's all over me, too. Hope the wife doesn't find "better colors" too soon.
 
Shoulders, 5's

Super D Mob

Barbell Shoulder Press 159.5

Set 1 : 45x10
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 120x5
Set 6 : 135x5
Set 7 : 135x5
Set 8 : 135x5
Set 9 : 145x3
Set 10 : 145x2

Dumbbell Bent Over Delt Raise 30

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15
Set 4 : 20x15
Set 5 : 20x15

Dumbbell Lateral Raise 15

Set 1 : 10x15
Set 2 : 10x15
Set 3 : 10x15
Set 4 : 10x15

Cable Rope Face Pull 84

Set 1 working down rack-
Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12
Set 4 : 60x12
+Spider Crawls

Set 2 working up rack-
Set 5 : 50x10
Set 6 : 50x10
Set 7 : 50x10
Set 8 : 50x15
+Spider Crawls

Set 3 working down rack-
Set 9 : 50x15
Set 10 : 50x15
Set 11 : 50x15
Set 12 : 50x15
+Spider Crawls

Various angles PAPs x100

My shoulder feels healthier than ever. Going to up lateral volume and try and keep it healthy.
 
Down a belt hole, you're like 20lbs down in weight, I bet your cholesterol profile is already better overall (despite likely having higher hdl). Keep to it brother. That ribeye dinner and the Clear protein baked goodies make it seem like you're hardly suffering in the good eats department anyway! Getting jacked and tan just in time for summer.
 
Rest day. I'm exhausted.

Diet slipped last night. Being off 4 straight days and out in the sun made me not want to eat good. I'm going to try and overcompensate the next 3 days and maybe get some cardio in during the deload.
 
Deload Day 1

Max Pump x4 at bed, x8 pre

Body is too sore to do any compounds, even at a deload. I don't get up early for cardio, so, bro day.

WARMUP-

Cable Rope Triceps Pushdown 180

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10

QUADSET W/ Tri/Bi/Calf/Dorsi, no breaks:

Cable Rope Triceps Pushdown 180

Set 4 : 90x15
Set 5 : 100x15
Set 6 : 110x15
Set 7 : 120x15

Guillotine Curls 210

Set 1 : 110x15
Set 2 : 120x15
Set 3 : 130x15
Set 4 : 140x15

Occluded Seated Calf Raises 90

Right
Set 1 : 45x30
Set 2 : 45x30
Left
Set 3 : 45x30
Set 4 : 45x30

Occluded Banded Dorsiflexions 2.33

Right-
Set 1 : 1x40
Set 2 : 1x31

Left-
Set 3 : 1x40
Set 4 : 1x31

SUPERSET-

Spider Curls 100

Set 1 : 60x20 PR?
Set 2 : 60x17
Set 3 : 60x16
Set 4 : 60x16

Triceps Pushdown V Bar 233.33

Set 1 : 100x40
Set 2 : 110x25
Set 3 : 120x16
Set 4 : 100x20

OCCLUDED SUPERSET, BeastFitness protocol (:45),

Meadows Cable Extension 81.67

Set 1 : 35x40
Set 2 : 35x25
Set 3 : 20x20

overhead hammer curl w/ rope 66.67

Set 1 : 25x50
Set 2 : 25x40
Set 3 : 25x20

^^ Fo' real pump...

QUADSET curl/TRI/calf dorsi, no rests-

Reverse EZ Bar Curls 63

Set 1 : 30x33
Set 2 : 30x30
Set 3 : 30x30

Cable Reverse Grip Triceps Pushdown 140

Set 1 : 70x30
Set 2 : 70x30

Occluded calf dorsi 2 sets each leg R :30 R, L :30 L

That's it. Had fun today. Blew up like a balloon and saw veins I haven't seen in two years.

Also slept in until 3:45. Twas nice.
 
After failing prescribed reps on squats the other day and knowing it's going to get worse as I lose more fat I'm going to put 531 on hold and go to more volume. I'm worried i'll hurt myself forcing something my body doesn't want.

Thoughts?
 
Sounds like a great session. And no great reason to keep using a dedicated strength template when you will only likely get frustrated with comparisons to your thicker numbers. Best to wait til you find a bodyfat you are satisfied at before you go back to heavier work so your leverage doesn't keep changing nearly weekly. And like Jim said, it will help give you a reason to hold mass. Just get jacked and tan for now and you can hit the higher percentages again in a few months after this phase.
 
Mountain Dog Creeping Death begins tomorrow, then.
 
Mountain Dog Creeping Death Day 1

Legs (Heavy)

Banded Hip Series

1m rests-

Lying Leg Curls 146.67

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 80x10
Set 4 : 110x10
Set 5 : 110x10
Set 6 : 110x10

DROPSET:
Set 7 : 95x10 +
Set 8 : 65x12 +
Set 9 : 40x20 (bottom partials)

***From this point forward I did 1.5 minute rests but on the treadmill each rest.

Barbell Squat 367.5

Set 1 : 135x10
Set 2 : 185x10
Set 3 : 225x8
+Belt
Set 4 : 275x5
Set 5 : 315x5
Set 6 : 315x5
Set 7 : 315x5

^^I had more in me. It called for 3-4 sets of 10 but my low back was tight in 6+ reps so I backed them down. Gotta get used to the volume again.

Banded Leg Press 513

Set 1 : 90x5 1 band.
Set 2 : 90x5 2 bands.

A Walmart band broke. Switched to one doubled thick orange band. Greater tension anyway.

Set 3 : 180x5
Set 4 : 270x5
Set 5 : 360x8
Set 6 : 360x8
Set 7 : 405x8 +
Set 8 : 405x5 (no band)

SUPERSET, no break between 2 & 3 due to time. Wish I could do another set.

Leg Extensions 166.67

Set 1 : 70x30
Set 2 : 85x25
Set 3 : 100x20

Barbell Stiff-Legged Deadlift 300

Set 1 : 135x10
Set 2 : 225x10
Set 3 : 225x10

Wow, I'm beat. Sweating my azz off.
 
Mountain Dog Creeping Death Day 1

SUPER D MOB

BANDED SCAP RETRACTIONS


One minute rests on all---

Barbell Bench Press 180

Set 1 : 45x10
Set 2 : 100x8
Set 3 : 135x10

Bench Press Machine 190

Set 1 : 90x8
Set 2 : 110x8
Set 3 : 130x8
Set 4 : 140x8
Set 5 : 150x8
Set 6 : 130x6

Barbell Incline Bench Press 211.83

Set 1 : 135x15
Set 2 : 155x11
Set 3 : 135x10
Set 4 : 135x9
Set 5 : 135x7

Dorsiflexions 2.67
(These were done during rest times)

Set 1 : 1x50
Set 2 : 1x25
Set 3 : 1x25
Set 4 : 1x50
Set 5 : 1x50
Set 6 : 1x50

SlingShot Bench 240.5

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 205x5
Set 4 : 205x5**
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 185x9

**Shoulder struggled today. I think it has something to do with carbs. When low carb a few days it's really irritated. When high carb it's perfect for a couple days.

Wheel-o-death x8, 6, 6

Plank N/A
(45#)

Set 1 : 00:00:30
Set 2 : 00:00:30 + banded ankles
Set 3 : 00:00:30 + ba

Reverse Banded Tricep Dip 1.67

No band-
Set 1 : 1x15
Set 2 : 1x15
+ Band
Set 3 : 1x20

SUPERSET:

Dumbbell Lateral Raise 21

Set 1 : 15x12
Set 2 : 15x12
Set 3 : 15x12
Set 4 : 15x12

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--
Set 4: 3 Lap/Rep
--

Bent Over Hang & Swing 110

Set 1 : 60x25
Moved to bench Destroyer style-
Set 2 : 60x25
Set 3 : 60x25

That's it. I was tempted to stay and do arms but I have more painting to do. I painted earlier until it got too hot.

35 today. Feeling good.
 
Nice work bro! Happy birthday too! I hope when I'm 35 I'll still be lifting heavy ass weights lol. My body already hates me.
 
Hyde said:
Happy Birthday Reg - you gonna save your entire cake for Carb Nite I assume??
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I have a PB cupcake waiting for tomorrow. I'm unsure what else, though. Arby's has a $1 sandwich slider thing going on and those spicy chicken sandwiches look awesome.

Thanks Hyde.
 
Mountain Dog Creeping Death Day 3 : Back

Meadows Row 180

Set 1 : 45x8
Set 2 : 55x10
Set 3 : 70x10
Set 4 : 90x10
+Loose Belt
Set 5 : 115x10
Set 6 : 125x10
Set 7 : 135x10

Banded Meadows Row 88.67

10s rest pause w/ orange micro (50#+ at top)

Set 1 : 45 x10, 5, 5

One Arm SUPINATED lat PullDown

Set 1 : 60x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 60x10

DB Lat Pullover: Bent Arm 91

Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x12
Set 4 : 65x12

Smith Machine Bent Over Row 270

-Explosive-

Set 1 : 185x6
Set 2 : 205x6
Set 3 : 225x6
Set 4 : 225x6
Set 5 : 225x6

Barbell Good Morning 438

Set 1 : 135x6
Set 2 : 225x6
Set 3 : 315x6 loose belt
Set 4 : 365x6 tight
Set 5 : 315x6 loose
Set 6 : 315x9 tight

Banded Hyperextensions N/A

Red band-

Set 1 : 0x17
Set 2 : 0x13
Set 3 : 0x5 +
Set 4 : 0x5 no band.

Killed it today. 1 minute rests on everything. I burned all the calories I'm about to destroy
 
Notes:

Meadows Rows FLEW. Probably could've done more sets at 135, hence the burnout attempt. I like John's routines, but I always feel he doesn't ask for much on the back day. Especially not compared to legs or chest. I added sets to the rows and added the GM's.

Two beers down. Waiting on a Togo order of Zingers, and have (melting, I'm sure) donuts in the truck.

Edited
 
Back DOMs, everywhere.

I think I mentioned that the gym has replaced or is replacing all of their equipment. The two squat racks they replaced have adjustable safety bars so rack pulls are now an option. Still no reverse banded bench though. I probably can do reverse banded pulls from under the monkey bar thing. As for the benches, the new ones are still not adjustable but the position is so much more comfortable for me to unrack. It also has little dump hooks.

Off day, then legs again tomorrow.

And oh man was this delicious:

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RegisterJr said:
Back DOMs, everywhere.

I think I mentioned that the gym has replaced or is replacing all of their equipment. The two squat racks they replaced have adjustable safety bars so rack pulls are now an option. Still no reverse banded bench though. I probably can do reverse banded pulls from under the monkey bar thing. As for the benches, the new ones are still not adjustable but the position is so much more comfortable for me to unrack. It also has little dump hooks.

Off day, then legs again tomorrow.

And oh man was this delicious:

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How many of those dudes did you demolish?! They look good! Mom and pop store?
 
Only one of those and one other basic donut. I would've grabbed more of these but I was skeptical. This is Krispy Kreme
 
There's a mom and pop cupcake store I'm going to try soon. Their cupcakes are so expensive though.
 
Building up that back broski! I like it. We got a real good cupcake store up here. It's expensive too, but huge cupcakes. One of em makes a week of clean eating feel worth it. Lol.
 
We went to KK on National Donut Day and I tried a bite of the gf's cherry pie (hey now) - it was yummy, but my strawberry shortcake was the bomb.com. It was filled and topped w creme and shortcake pieces. I need to get another one before summer passes!
 
capo180 said:
Building up that back broski! I like it. We got a real good cupcake store up here. It's expensive too, but huge cupcakes. One of em makes a week of clean eating feel worth it. Lol.
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I hope they make minis. I'd rather try several bite sized cupcakes then to have to eat a whole one or waste some.

Hyde said:
We went to KK on National Donut Day and I tried a bite of the gf's cherry pie (hey now) - it was yummy, but my strawberry shortcake was the bomb.com. It was filled and topped w creme and shortcake pieces. I need to get another one before summer passes!
Click to expand...

Your gf cherry pie was rather tasty.

Yeah, I'm getting more next time. I think I remember seeing strawberry SC
 
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