TGR's Modified PowerBuilding v2.0

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+Swerve, oh my
 
Bowtie
BT/St Stretches Pre and during almost all rests. Rests were 1m

Meadows Row 190 + Stretches

Set 1 : 55x10
Set 2 : 65x8
Set 3 : 80x8
Set 4 : 100x8
Set 5 : 115x8
Set 6 : 125x8
Set 7 : 150x8

Single Arm Lat Pulldown Will Flex
4x10 + Stretches

DB Pullover w 7s hold on last reps
65# 3x12 SS w/ :30 Plank

Rev Grip Pulldown
3x10 + 25-30 Curls + Stretches

Lat Pressdown
3x10 + 100 tri pressdown/30 overhead tri Ext/18 OHTE

Headed to see my cadet. Grilling chicken and probably making brownies later.
 
Hyde said:
Keto brownies?? Workout looks fire and so do the pb cups
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Thanks Hyde. Never got to the brownies but they are on the list to do next.
 
BOWTIE
Banded Hip Series

BT/ST Stretches in between sets

I did everything superset. Deadlift+triceps+biceps repeat

Barbell Deadlift 495

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x3
+ Loose Belt
Set 6 : 365x3
Set 7 : 405x1
+ Belt
Set 8 : 455x1
Set 9 : 495x1 moved pretty good considering this is my first deadlift over 405 in about 8 months.

3x Tricep Rope pushdown w/ flex x10
+ EZ Curl x8/drop x6

4x Bench Dip x15 w/ pauses
+ Hammer Curl x15

4x Tricep Ext x15
+ Rev EZ Curl x15

In and out in an hour.

And... keto brownies

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Puppy is slowly sleeping later and not peeing in his cage. I'm about to turn this up a little. Going to do:

1) 531 Squats with limited rest and Meadows Leg routine

2) 531 Bench/ shoulder volume

3) Meadows Back Routine

4) 531 Deadlift with minimal rest and arms

5) Meadows Chest/Shoulder volume

Repeat and/or rest

Core as much as possible.
 
Sounds intense, but I like it. I wish I had a home setup. I literally don't have the time to sleep what I need to recover and train more than 3-4 days a week. Generally 3. 60hr week and 21 min one way to gym that isn't 24/7 open kinda has me more limited than I'd prefer.
 
Hyde said:
Sounds intense, but I like it. I wish I had a home setup. I literally don't have the time to sleep what I need to recover and train more than 3-4 days a week. Generally 3. 60hr week and 21 min one way to gym that isn't 24/7 open kinda has me more limited than I'd prefer.
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Sorry if i missed it, i know you passed your CISCO cert... are you working in the IT field now?
 
RegisterJr said:
Puppy is slowly sleeping later and not peeing in his cage. I'm about to turn this up a little. Going to do:

1) 531 Squats with limited rest and Meadows Leg routine

2) 531 Bench/ shoulder volume

3) Meadows Back Routine

4) 531 Deadlift with minimal rest and arms

5) Meadows Chest/Shoulder volume

Repeat and/or rest

Core as much as possible.
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Looks good .. you have great success with the 531
 
Definitely looks intense but you're a beast! Food looks amazing
 
Hyde said:
Sounds intense, but I like it. I wish I had a home setup. I literally don't have the time to sleep what I need to recover and train more than 3-4 days a week. Generally 3. 60hr week and 21 min one way to gym that isn't 24/7 open kinda has me more limited than I'd prefer.
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Time to start adding equipment. Craigslist should be filled with stuff soon from all the ny revolutioners

wasme said:
Looks good .. you have great success with the 531
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love2liftkat said:
Definitely looks intense but you're a beast! Food looks amazing
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Thanks all. I'm going to back my numbers down quite a bit on 531 so that I can handle the limited rests.
 
My administrator is being promoted and he hinted that he recommended me for a position too. Sounded like it was a guarantee, I just don't know what.
 
RegisterJr said:
My administrator is being promoted and he hinted that he recommended me for a position too. Sounded like it was a guarantee, I just don't know what.
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Great news! Hope it turns out for ya boss.
 
^^ lol

That's great Thomas! Hope it all works out for you!!
 
Thanks all. No news on the promotion. It's government work, so it may take a while.

I did back and bench earlier, plus biceps.

All supersets.

It was family weekend for my cadet. Went great, until they kicked us out for the storm that never came.

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Gym earlier, then went to the hunting camp to work on the bronco and shoot.

Bowtie
Banded Hip Series
BT/St Stretches

Barbell Squat 365

Set 1 : 45x9
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 225x5
Set 6 : 275x5
Loose Belt
Set 7 : 315x3

EMOM, Loose Belt :
Set 8 : 365x1
Set 9 : 365x1
Set 10 : 365x1
Set 11 : 365x1
Set 12 : 365x1
Set 13 : 365x1

Was going to do 10 but my low back was fatiguing. Not enough core going on. I called it and left to get to the camp.
 
Ricochet247 said:
What's wrong with the bronco
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I dunno yet. Carb is dirty? It starts fine but when I try and accelerate it chokes out from too much fuel
 
I should know if I get the promotion tomorrow. Or by Wednesday
 
RegisterJr said:
I should know if I get the promotion tomorrow. Or by Wednesday
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Pulling for you! With what I know of your work ethic, you deserve this promotion!
 
Bow tie
BT Stretches
Super D Mob
Banded SCAP Retractions

Barbell Bench Press 247.5

Set 1 : 45x10
Set 2 : 115x8
Set 3 : 135x5
Set 4 : 155x5
Set 5 : 185x5

EMOM-
Set 6 : 225x3
Set 7 : 225x1 nah...

^ I may permanently give up benching. No pain, but it's like my bicep and shoulder Tendon just didn't participate.

Barbell Incline Bench Press 240

SS W/ +10 Curls Hammer

Set 1 : 45x10
Set 2 : 95x6
Set 3 : 135x6
Set 4 : 155x6
Set 5 : 185x3
Set 6 : 205x3
Set 7 : 225x2
Set 8 : 135x20

SUPERSET:

Klokov Press 120.33

Set 1 : 95x8
Set 2 : 95x8
Set 3 : 95x8
OHP x10

Straight Arm Lat Pulldown 133.33

Set 1 : 80x12
Set 2 : 90x10
Set 3 : 100x10
Set 4 : 100x10

Rear Delt Destroyers x2 + PAPs

Occluded band pushdown x a lot

Tricep pushdown 2x25

kenpoengineer said:
Pulling for you! With what I know of your work ethic, you deserve this promotion!
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Thank you! I feel confident. I truly deserve it but it's government work; sometimes tenure means more than capability. I hear from everyone including supervisors, "Thomas will be the next chief". But actually promote me over them and some heads will explode.
 
Hey man I noticed the football bar at the wide grip doesn't bother my bicep. Not saying hey go snag it bc I know it's costly, but if you see one cheap when you are looking it would be worth considering. I've just been doing SSB squats and Football bar bench. My bicep started acting up and just was really starting g to suck again unfortunately.
 
rob112 said:
Hey man I noticed the football bar at the wide grip doesn't bother my bicep. Not saying hey go snag it bc I know it's costly, but if you see one cheap when you are looking it would be worth considering. I've just been doing SSB squats and Football bar bench. My bicep started acting up and just was really starting g to suck again unfortunately.
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Thanks. I just may get one. I want to bench, but it hurts so bad.

Your stuff is in my work truck I just haven't had time to mail it. It's coming, I promise.

Ricochet247 said:
Take it off. Disassemble the major components. Don't take anything small or tidious apart. Soak it for a couple day in gasoline. Clean fresh gasoline. Put it back on with new gaskets and u should see an improvement
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Thanks man.
 
I did some stuff this morning. Back and shoulders. Didn't keep track.

Been a long stressful week. Turns out they'll announce the admin replacement tomorrow or Monday.

I resigned from Finaflex yesterday. I'm just not fulfilling my duties recently. Still going to do some recipes though.

I'll check in on your logs soon!
 
Hey man no sweat at all.

And it looks like your human haha you are always doing so much from what you write in here I was beginning to wonder if you sleep lol
 
Of course. I need to reorganize, and get back to frequent lifting. I just don't have the time to promise forum time or Protein cooking time
 
Bowtie
BT/ST Stretches
Banded Hip Series

Barbell Squat 405

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 135x5

Barbell Deadlift 535

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x5
Set 6 : 365x3
+Loose Belt
Set 7 : 405x1
+Belt
Set 8 : 455x1
Set 9 : 495x1
Set 10 : 535x0

Barbell Squat:

Set 4 : 185x5
Set 5 : 225x5
Set 6 : 275x3
Set 7 : 315x1
Set 8 : 365x1
+Belt
Set 9 : 405x1
-Belt
Set 10 : 365x1

Meadows Stretchers 5x8

Lat Pressdown 4x10

Failed DL-
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I need to get back on a program.
 
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