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TGR's Modified PowerBuilding v2.0

You sir are a talented painter, and..... strong!!
 
wasme said:
The gym looks awesome! Wanna fly up here and help me with my reconfig!
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Sure, if we can do a trade of for a specialty bar.
 
SUPER D MOB

SUPERSET 1:

A) Banded Pull-up 1.2

Set 1 : 1x6
Set 2 : 1x6
Set 3 : 1x6
Set 4 : 1x6
Set 5 : 1x6
Set 6 : 1x6

B) Barbell Bench Press 180

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10

SUPERSET 2:

A) Banded Barbell Row 171

Set 1 : 135x8
Set 2 : 135x8
Set 3 : 135x8

B) Dumbbell Bench Press 84

Set 1 : 50x12
Set 2 : 60x12
Set 3 : 60x12

Bicep Tendon Stretches here...

Band pressdowns x100

Preacher Curls x25, 25, 25

Concentration Curls 6-7x10, 15

That's it. Original plan was deads, hypers, and belt Squats, but I got a late start (4:45) and wasn't in the mood for hip mobility.

Bicep Tendon was so-so on presses, worse on the DB's. I'm getting better at finding the sweet spot where it doesn't effect my BT. More back with shoulders pinned deep = no pain.
 
BT Stretches
Banded Hip Series

Banded Pull-Ups SUPERSET with everything until my grip started hurting.

1 min rests on all.

Banded Pull-up 1.2 Set 1 : 1x6
Set 2 : 1x6
Set 3 : 1x6
Set 4 : 1x6
Set 5 : 1x6
Set 6 : 1x6
Set 7 : 1x6
Set 8 : 1x6
Set 9 : 1x6
Set 10 : 1x6
Set 11 : 1x6

Belt Squats 133

Set 1 : 35x8
Set 2 : 70x8
Set 3 : 105x8

Banded Barbell Deadlift 324.5

+50-55 at the top

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3
Set 4 : 295x3
Set 5 : 295x3
Set 6 : 295x3
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Set 7 : 295x3
Set 8 : 295x3
Set 9 : 295x3

Barbell Good Morning 246.67

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 185x10
Set 4 : 185x10
Set 5 : 185x10

Eh, not great numbers but it was fun pulling again.

Wife says no deadlifts on weekday mornings. Garage is on a slab and house is above grade. She says she not only heard it inside 50'+ away but swears she felt it. I think it's an exaggeration, but neighbors bedroom is slab and less than half that distance. Pulls in evenings or weekends only I guess.
 
Bicep Tendon is gradually feeling better and better. The stretches and the hangs from pull-ups seem to make it better. I remember trying to set up for a deadlift a month ago and it hurt my shoulder - no pain today. Gotta keep at it.

Now that my lat pull down is secured the belt squats were pretty good. These make for a decent front squat and leg press alternative.

I made muffins tonight. They taste great but look like sh**. The recipe specifically said don't use whey and i ignored.
 
I thought you might find this interesting. A how-to for DMSO application for tendinitis. He cautions this is generally only to help him be able to do mobility, flossing, rehab work because without that you obviously aren't fixing the cause of the pain and just masking it:

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Hyde said:
I thought you might find this interesting. A how-to for DMSO application for tendinitis. He cautions this is generally only to help him be able to do mobility, flossing, rehab work because without that you obviously aren't fixing the cause of the pain and just masking it:

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Thanks for the share. I'm seeing progress with increased use and Tendon work so I'm not going to jump into this, but it's great to have in the toolbox.
 
Your gym is steadily looking more and more awesome!! You've done an excellent job!
 
RegisterJr said:
Thanks for the share. I'm seeing progress with increased use and Tendon work so I'm not going to jump into this, but it's great to have in the toolbox.
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Exactly. Clint has broken half the bones in his body from martial arts when younger and tore half his muscles from years as a strongman plus chemotherapy for his chronic IBS.

I have a roll-on applicator of DMSO I've used exactly once since February, but good to know.

That sh*t absolutely worked btw. It's scary - you could train through whatever likely right up until you tear it. Responsibility is a must.
 
love2liftkat said:
Your gym is steadily looking more and more awesome!! You've done an excellent job!
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Thanks Kat!

Hyde said:
Exactly. Clint has broken half the bones in his body from martial arts when younger and tore half his muscles from years as a strongman plus chemotherapy for his chronic IBS.

I have a roll-on applicator of DMSO I've used exactly once since February, but good to know.

That sh*t absolutely worked btw. It's scary - you could train through whatever likely right up until you tear it. Responsibility is a must.
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You think it would help to bring inflammation down if I add it before bed? Or will it not wear off before I get up?
 
Well then...

DMSO is LIKELY SAFE when used as a prescription medication. Don't use products that are not prescribed by your health professional. There is concern that some non-prescription DMSO products might be “industrial grade”, which is not intended for human use. These products are POSSIBLY UNSAFE, as they can contain impurities that can cause health effects. To make matters worse, DMSO readily penetrates the skin, so it carries these impurities rapidly into the body.

Some side effects of taking DMSO by mouth or applying it to the skin include skin reactions, dry skin, headache, dizziness, drowsiness, nausea, vomiting, diarrhea, constipation, breathing problems, vision problems, blood problems, and allergic reactions. DMSO also causes a garlic-like taste, and breath and body odor.

Special Precautions & Warnings:

Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking DMSO if you are pregnant or breast-feeding. Stay on the safe side and avoid use.

Diabetes: There are reports that topical use of DMSO can change how insulin works in the body. If you use insulin to treat diabetes and also use DMSO, monitor your blood sugar closely. Insulin doses may need to be adjusted.

Certain blood disorders. Injecting DMSO intravenously (by IV) might cause red blood cells to break down. This might be a problem for people with certain blood disorders. DMSO might make these conditions worse.

Liver problems: DMSO might harm the liver. If you have liver conditions and use DMSO, be sure to get liver function tests every 6 months.

Kidney problems: DMSO might harm the kidneys. Kidney function tests are recommended every 6 months if you use DMSO and have a kidney condition.
 
BT Stretches
SUPER D MOB

Banded Pull-up 1.2

Set 1 : 1x6
Set 2 : 1x6
Set 3 : 1x6
Set 4 : 1x6
Set 5 : 1x6
Set 6 : 1x6
Set 7 : 1x6
Set 8 : 1x6
Set 9 : 1x6
Set 10 : 1x6
Set 11 : 1x6

Dumbbell Shoulder Press 49

Set 1 : 20x12
Set 2 : 25x12
Set 3 : 30x12
Set 4 : 35x12

Barbell Bench Press 215.83

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 165x5
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 185x5

Barbell Shoulder Press 113.33

Set 1 : 45x6
Set 2 : 65x10
Set 3 : 85x10
Set 4 : 85x10
Set 5 : 85x10
Set 6 : 85x10

Dumbbell Bent Over Delt Raise 15

Set 1 : 10x15
Set 2 : 10x15
Set 3 : 10x15
Set 4 : 10x15
Set 5 : 10x15

50 minutes not included mobility. I haven't eaten all day so my energy is running low.

Wide OHP hurts and not wide feels like it's all lats. I may drop them.

I ordered some DMSO roll-on and the bow-tie.
 
Damn that gym looks great man!
 
BT Stretches

Pull-ups every day until I'm nailing them unassisted. Up to 7 today, I'll bump to 8 in 4-5 days.

SUPERSET 1:
Switched from pushdowns to pushdowns 1/2 way.

Cable Straight Arm Push Down 48.13

Set 1 : 35x8
Set 2 : 35x8
Set 3 : 38x8

Banded Pull-up 1.23

Set 1 : 1x7
Set 2 : 1x7
Set 3 : 1x7
Set 4 : 1x7
Set 5 : 1x7
Set 6 : 1x7

Cable Rope Triceps Pushdown 52.5

Set 1 : 25x15
Set 2 : 35x15
Set 3 : 35x15

SUPERSET 2:

Cable Standing Curl 52.5

Set 1 : 35x10
Set 2 : 35x15
Set 3 : 35x15
Set 4 : 35x15

CG Wobble Bench 126.67

Set 1 : 45x0
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 95x10

SUPERSET 3:

Triceps Pushdown V Bar 64.17

Set 1 : 35x25
Set 2 : 35x25
Set 3 : 35x20
Set 4 : 35x20

Barbell Reverse Preacher Curl 56

Set 1 : 35x12
Set 2 : 35x15
Set 3 : 35x18
Set 4 : 35x18

SUPERSET 4:

Dumbbell Shoulder Shrug 84

Set 1 : 50x12
Set 2 : 60x12
Set 3 : 60x12
Set 4 : 60x12

Dumbbell One Arm Standing Curl 30

Set 1 : 20x15
Set 2 : 20x12
Set 3 : 20x12
Forearm stuff.

Shrugs hurt my BT like hell on the first set but I realized following that set there was huge relief afterwards. Every set got better. So... shrugs everyday. lol
 
Love to see the pull-ups added. Shrugs probably stretched the tendon. Right?
 
kenpoengineer said:
Love to see the pull-ups added. Shrugs probably stretched the tendon. Right?
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I think so. I'll post a phot shortly of some of the things that give me the most relief and it's all extreme stretching.
 
I jump on the pull up train awhile back and quickly jumped back off lol pull ups are no joke
 
NurseGray said:
I jump on the pull up train awhile back and quickly jumped back off lol pull ups are no joke
Click to expand...

The band helps a lot. They get easier every set it seems and each new day.
 
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These are two of my favorite stretches.
 
DMSO is a wood-based solvent byproduct of the paper mill industry. It's dirt cheap and absolutely works for pain reduction. Very commonly (improperly) used for arthritis. You are healthy and get bloodwork I'm sure at least twice a year so that's not a serious issue. My understanding is Big Pharma tried to have it crushed for use in humans because they couldn't make money on it and would have been massive competition.

I don't know how long it lasts but I suspect you'll find out quickly. Sounds like you got the same stick I did. It did kind of itch pretty quick but the relief that followed was worth it when I really needed it.
 
I came home and did-

BT Stretches

Pullups:

Wide 2x7
Narrow 2x7
Wide 2x7
Narrow 2x7
Chins 2x7

DB Shrugs 3x10 w/ 3s flex, 1x25

DB Rows 65# - 1x20

Changes with STIMUL8 from FINAFLEX!!?

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There's a laundry room over that wall.. lol
 
wasme said:
Sure there is... probably your new bedroom isnt it haha

just f*ckin' with ya man
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I showed my wife your post. She LOL'd big.
 
10x7 band assisted pull-ups following BT Stretches. Going to x8 tomorrow.
 
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Frosted Churro Cookie Dough Balls. 95 cals, 2.5f, 7c, 11.2pro.

I'll post recipe if anyone is interested.
 
RegisterJr said:
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Frosted Churro Cookie Dough Balls. 95 cals, 2.5f, 7c, 11.2pro.

I'll post recipe if anyone is interested.
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You make a lot of spherical things to put in your mouth. Anything you'd like to tell us?? No matter what we will be your friend still
 
Last night i did-

Band assisted pull ups 8x8

Hammer curls x18/20/20/16/20

If only id get up for a normal weekday routine. LOL
At least im doing something in my lull.
 
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I've kept a band in my work truck for a few weeks to stretch my BT but haven't gotten to it. This morning I had time, so:

Hammer Curls 3x30-35

Lat raise 3x12

Front raise 10/12/15

Pressdowns 2x50

One arm Lat pulls 2x20
 
Band workout on the go, nice!
 
BT Stretches

Banded Pull-up 1.27

Set 1 : 1x8
Set 2 : 1x8

Eh, they weren't really hard but I felt the fatigue. Maybe EVERY DAY isn't optimal.

Barbell Bench Press 222

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x8
Set 4 : 165x8
Set 5 : 185x6
Set 6 : 185x6
Set 7 : 185x6
Set 8 : 135x15

Overhead banded extension x25/25/25/25

Total 15-20 min?
 
My bicep Tendonitis started with huge pain here:

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But with how I've treated it it's down to here, and only slightly:

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I'm so close to resolving this.
 
I need more front raise I believe.
 
wasme said:
Nice balls! Can you post the recipe?

- genius with the band/truck..
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Ingredients:
1 cup Finaflex Frosted Churro Clear Protein (109g)
3 tablespoons coconut flour (48g)
Musselman's Cinnamon Applesauce (133g)
Unmeasured Ground Cinnamon*
Unmeasured Erythritol*
^^ The two above were mixed to make a cinnamon sugar consistency.
Instructions:
Combine whey protein and coconut flour - I saved 1 tablespoon coconut flour to add in after the applesauce.
Add applesauce, and continue to combine (add add'nl flour)
Fold in about 2/3 of the cinnamon sugar mix and roll in your hand until smooth.
Put rest of the cinnamon sugar mix in small bowl and individually coat the balls by turning the bowl.
Enjoy! Store any extra in the refrigerator.
 
capo180 said:
Yeah pull ups everyday is a bit much. Unless I keep the daily volume low the fatigue piles on pretty fast.
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I even felt sore today while stretching but they ended up moving good.
 
BT Stretches

Band front delt single arm raise 4x30

Band assisted pull-ups 10x8
 
RegisterJr said:
My bicep Tendonitis started with huge pain here:
...I'm so close to resolving this.
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Tendinitis of any kind sucks azz.
Just for sharing, TB-500 made finally a difference for my torn shoulder tendon. Now that I combined it with IGF1 and CJC/w.dac, it's improving really fast.

I need more front raise I believe.
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That is what injured my rotator cuff, lol.
 
hairygrandpa said:
That is what injured my rotator cuff, lol.
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It's not the front raise you did. It's straight arm with a band. Very little resistance, just enough to get some movement in the BT.
 
BT Stretches
Banded Hip Series

Barbell Squat 346.5

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 225x5
Set 6 : 275x3
Set 7 : 315x3
Set 8 : 335x1
Set 9 : 315x3

Belt Squats 133

Set 1 : 35x12
Set 2 : 70x8
Set 3 : 105x8

Wheel-O-Death 3x5

That's all. Maybe I'll do something later.

First time squatting over 300 since early September. My back and shoulder had a hard time with it. Felt like what 425+ used to feel like. I tried a go at low bar but the pin setting was too high.

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DMSO came in. I just put a dab on my shoulder to see if I have any skin irritation. If not I'll apply the hurt area tonight before bed.
 
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