TGR's Modified PowerBuilding v2.0

Hyde

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That 200 calories should probably be pre/intra if you want it to make any substantial difference. Basically carbs too, like an English muffin added to your preWO meal or whatever.
 
Hyde

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When looking at acute performance, you always need to eat for what you are about to do, not what you have done. Adding 200 cals post workout might slightly raise recovery but won’t help performance noticeably.
 
BennyMagoo79

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Adding carbs will boost IGF-1 secretion too, theoretically.
Do you take creatine?
 
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That 200 calories should probably be pre/intra if you want it to make any substantial difference. Basically carbs too, like an English muffin added to your preWO meal or whatever.
I was thinking intra. I wake at 4, start drinking my carbs while I feed and take out the dogs, then go to the garage to finish the drink.

When looking at acute performance, you always need to eat for what you are about to do, not what you have done. Adding 200 cals post workout might slightly raise recovery but won’t help performance noticeably.
The issue I run into is the time I workout. You have mentioned honey before. Would that be ideal regularly? If intra, i would have to have something accessible while I’m in the gym. Would an intra muffin be beneficial, or would the carbs end up being processed in the post?

Adding carbs will boost IGF-1 secretion too, theoretically.
Do you take creatine?
I do. About 3-4 grams daily.
 
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Cycle 1 Period 11, Back 2 & Core

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Banded knee raise x 30

Cable crunches x

Pull-ups, + final negative
3 sets

Pendley row
3 sets

Dumbbell row
3 sets

Pull down variation (wide)
4 sets

Stretchers
5 sets

Lat press downs
3 sets
 
Hyde

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I was thinking intra. I wake at 4, start drinking my carbs while I feed and take out the dogs, then go to the garage to finish the drink.



The issue I run into is the time I workout. You have mentioned honey before. Would that be ideal regularly? If intra, i would have to have something accessible while I’m in the gym. Would an intra muffin be beneficial, or would the carbs end up being processed in the post?



I do. About 3-4 grams daily.
For something that you have to chew, get that in before you begin warming up for sure. The more fat it has or the more complex it is, the further out you’ll need to consume it to feel it optimally. Bread products like English muffins, bagels, waffles are going to digest FAST so they can be quite close, but if that muffin has a decent amount of fat in it, more than a few grams, it might slow it down. Once you begin moving around for warmup, blood is going to shift away from the gut and stagnate digestion.

Something like a bowl of oats I need close to an hour preWO personally, it’s not practical unless you wake up starving (then it’s probably perfect for that calorie range as it’s complex, fibrous, has protein, it’s healthier than breads for sure). Drinking powdered oat will be faster noticeably, and things like dextrose or Karbolyn you can basically drink pre with your dog chores and just finish by halfway point in the workout.

Honey is more akin to a shot of nitrous you use in the training as a short boost later on. Not a great strategy when cals are being counted closely. I would not try to run just on honey. But say you had a half cup of oats, and put a serving of honey on that, that could make sense. I mean as long as you budget it in, it’s fine, but I don’t think it’s a great investment of limited calories.
 
Hyde

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The most important thing is that you feel decently energized and that remains fairly steady as long as you need it. So the right pre-intra food/drink always comes down to whatever you feel is working for you.

At this point, I eat a cliff bar preWO, sometimes add a rice krispy treat very close preWO, drink a scoop of Leg Day HBCD intra, and sometimes take a couple glucose tabs if necessary.
 
BennyMagoo79

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I was thinking intra. I wake at 4, start drinking my carbs while I feed and take out the dogs, then go to the garage to finish the drink.



The issue I run into is the time I workout. You have mentioned honey before. Would that be ideal regularly? If intra, i would have to have something accessible while I’m in the gym. Would an intra muffin be beneficial, or would the carbs end up being processed in the post?



I do. About 3-4 grams daily.
I can’t eat solid food before or during my morning workouts. Especially on deadlift days.
I love my staminade, and consume 2-3 scoops depending on how carb depleted I am. This gives me 50-75g carbs with a healthy dose of magnesium potassium and sodium.
When I’m feeling depleted I can really feel the stam working, great for late workout pumps
 
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Rest day. Maybe active, definitely pool.

Upper stretches.
-lats
-scaps
-shoulders

Hip stretches.

Hamstring stretches.

Super D hip protocol:


Dog walk.
 
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Cycle 1 Period 11 - Chest 2 and Shoulders

BW: 224.2

Pre: Gatorade x2, banana
(Karbolyn is reserved for compounds)

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat push downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Banded Yukon Press, slight incline
4 sets

Multigrip press, slight incline
4 sets

Dumbbell overhead press
4 sets

3 sets, 30s rest
A1. Reverse grip press, slight incline
A2. Front raise, plate

3 sets, 30s rest
B1. Lateral raise
B2. Banded chest press

Lateral raise, banded, 30s rests
4 sets

This one was fun! It felt great on my shoulders.
 
MrKleen73

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Nice work and good to hear your progress is going well on leaning up.
 
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ARMS

Warmup, 3 rounds:
- Overandbacks
- Pullaparts
- Band tricep extensions x10
- Band hammer curls x10

Pull-ups
3 sets

Scap pull-ups
1 set

JM press downs
4 sets

3 sets
A1. Spider curls (occlusion bands)
A2. Lying kettlebell extensions

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions
- 2 skull crusher style, 2 cable

3 sets
C1. Incline hammer curls
C2. Cable kickbacks / dropsets

From his morning.

First full arm day in a while. They’re fun too.

Also first time pinning my shoulder today. Significantly easier and less feeling of the needle. Not that the quad is bad, just different.
 
MrKleen73

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ARMS

Warmup, 3 rounds:
- Overandbacks
- Pullaparts
- Band tricep extensions x10
- Band hammer curls x10

Pull-ups
3 sets

Scap pull-ups
1 set

JM press downs
4 sets

3 sets
A1. Spider curls (occlusion bands)
A2. Lying kettlebell extensions

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions
- 2 skull crusher style, 2 cable

3 sets
C1. Incline hammer curls
C2. Cable kickbacks / dropsets

From his morning.

First full arm day in a while. They’re fun too.

Also first time pinning my shoulder today. Significantly easier and less feeling of the needle. Not that the quad is bad, just different.
I only shot IM in my delt once but it was such a bad experience I have only done it once. My muscle jumped and I was so sore I didn't want to move my arm for days. Been like nah.... ever since. I may have to give it another shot. Pun not intended but left for levity.
 
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I only shot IM in my delt once but it was such a bad experience I have only done it once. My muscle jumped and I was so sore I didn't want to move my arm for days. Been like nah.... ever since. I may have to give it another shot. Pun not intended but left for levity.
Lol. Remind me, where’s your flavor? Thigh?
 
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Cycle 1 Period 12 Lower Squat
Singles day ** 1 min rests

Bodyweight: 223.4

Warmup, 1 round:
- BW squats x25
- Leg curls 2p x__
- Banded knee raise x30
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- BW squat x10

Transformer low 2-3 Squats:
(Use pin 28)
145x5
175x5
210x3 (x5 on singles day)

Work Sets:
280x5

+ Belt
310x3
345x 2

️ SLDL:
DB’s
4 sets

️ Leg curls
3 sets

️ Hack Squat
3 sets

️Bulgarian split squats:
3 sets

Still waiting on blood results. Six days since drawing.
 
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Belt felt more natural today like it used to.
 
Hyde

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I only shot IM in my delt once but it was such a bad experience I have only done it once. My muscle jumped and I was so sore I didn't want to move my arm for days. Been like nah.... ever since. I may have to give it another shot. Pun not intended but left for levity.
Side delts is the easiest most comfy spot there is!

Now front delts, seems like I hit a nerve 50% of the time and honestly I hate that so I very rarely use them except maybe with a slinpin. But medial delts, I mean there’s a reason it’s the standard location for vaccines and such.
 
MrKleen73

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Lol. Remind me, where’s your flavor? Thigh?
Yes Sir, I have 2 spots I go to on upper thigh for both legs and just rotate through.
Side delts is the easiest most comfy spot there is!

Now front delts, seems like I hit a nerve 50% of the time and honestly I hate that so I very rarely use them except maybe with a slinpin. But medial delts, I mean there’s a reason it’s the standard location for vaccines and such.
I will have to try again and see how it goes. I think it was also a high dosed oil too like Test 400 or something which tend to be painful, but it was bad enough I didn't want to do it ever again. LOL
 
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Blood work, week 13, 7.5 days after last pin

Estradiol: 43
Test: 483
Free test: 146.8
Binding globulin: 13

Should I have any concern with the estradiol?

What do some of you set as goals for your test a week after?
 
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Rest day

Overandbacks
Paps
Lat stretches
Overandbacks
Paps
Lat stretches

BW hip stretches

Treadmill
9inc x 5min
12x5
9x4
12x6
9x2
7x3
9x3
3x2
0x1
 
Hyde

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Blood work, week 13, 7.5 days after last pin

Estradiol: 43
Test: 483
Free test: 146.8
Binding globulin: 13

Should I have any concern with the estradiol?

What do some of you set as goals for your test a week after?
If you aren’t getting gyno symptoms and your pecker is functioning normally, then I am a believer that the higher the estradiol, the better. It’s great for protecting your cardiovascular system and brain from plaque deposition, provided you aren’t a swollen, estrogen-dominant water balloon (which would raise bp).

Total Test could be higher, BUT Free Test seems plenty high, likely due to SHBG being on the optimal side of low, & free test is most important - that’s what is going to be useful. Most importantly, how do you feel? If you feel great, then you ARE great.

If I felt good, I would be happy with these numbers (not looking at my current powerlifting goals, which is a candle-burning endeavor). You have been successfully losing fat steadily as well, which means estrogen to test ratio is not an issue for that.
 
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If you aren’t getting gyno symptoms and your pecker is functioning normally, then I am a believer that the higher the estradiol, the better. It’s great for protecting your cardiovascular system and brain from plaque deposition, provided you aren’t a swollen, estrogen-dominant water balloon (which would raise bp).

Total Test could be higher, BUT Free Test seems plenty high, likely due to SHBG being on the optimal side of low, & free test is most important - that’s what is going to be useful. Most importantly, how do you feel? If you feel great, then you ARE great.

If I felt good, I would be happy with these numbers (not looking at my current powerlifting goals, which is a candle-burning endeavor). You have been successfully losing fat steadily as well, which means estrogen to test ratio is not an issue for that.
As always, thank you for the insight. I feel great and I’m happy with the lifestyle changes, physical and mental, that have happened in conjunction with TRT.

If I were to keep something on hand in the event I started having gyno, what would you recommend?
 
Hyde

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As always, thank you for the insight. I feel great and I’m happy with the lifestyle changes, physical and mental, that have happened in conjunction with TRT.

If I were to keep something on hand in the event I started having gyno, what would you recommend?
If you don’t have an AI from the doctor, you would want some Exemestane on hand. If you started getting soreness or tenderness around the pec, you would want to add a little of that because it would mean estrogen was a bit too high for your situation and needs to come down.

Tamoxifen is a more direct bandaid, but that’s more for when you are doing temporal things like a cycle/blast. If you are getting gyno from your TRT, more needs to be done to dial it in for you - you would need to add some AI, assuming you weren’t going to lower total weekly dose or go to eod/daily micro shots (both of which can lower the total estrogen generated). That’s where the Exemestane could come in, potentially.
 
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Cycle 1 Period 12, Bench

BW: 223.4-6

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat pull downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Bench:
Bar x10, 95x5 (x5 more if needed)
110, 140, 165x5 (x3 for 165 on 5’s)

Work sets:
215x5
240x3
265x 1
265x3

️Slight incline DB bench press:
4 sets

️ A. 3 sets
A1. DB shoulder press
A2. Dips

️ Facepulls
3 sets

B1. Lateral raises
3 x10
B2. Banded fly
3 sets

I slept in this morning and saved the workout for this evening.
 
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Cycle 1 Period 12, Back 1 & Core

BW: 223.0

Warmup:, 3 sets
- Over and backs x10
- Paps x N
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Banded knee raise x 30

Cable crunches CC

Pull-ups, + final negative
3 sets

Meadows rows
5 sets

Cable rows
4 sets

Stretchers
(last two sets underhand)
5 sets

A1. Incline DB curls
A2. Lat press down
4 sets

B1. Barbell curl
B2. DB Shrugs
4 sets

hammer curls
3 sets
 
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Cycle 1 Period 12, OHP

BW: 223.4

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Banded shoulder series

Banded knee raise x30

OHP:
45x10
65, 80 x5
95x5 (3 on 5’s week)
95x3 (add on singles week)

OHP Work sets:
130x5
145x3
160x 1, 1

Rope tricep pressdown
4 sets

DB OHP (3 sets on 5’s week)
(Arnold’s/press alternating weeks)
4 sets

Landmine rear Delt raises
3 sets

A1. Lateral raise
4 sets (+ banded to failure on final set)
A2. Spidercrawls (3 series each)
3** sets

Tricep pressdowns 1 + 2 half-reps
3 sets

Body weight holding strong as I continue to lean. Unlike the past, ive done zero cheat days. I make room for frozen yogurt and such, but everything within my calorie and macro goals.

School starts a week from today.
 
Hyde

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I think cheat meals are basically only for people who can’t handle the diet without a mental break (which directly sabotages the diet, assuming they could otherwise hold fast), or someone obviously over-dieting who needs to slow weightloss immediately (and then add more calories into the diet).

Or if weightloss totally stalls with complete adherence, it can be a trick to try to fire up the metabolism. Or it will backfire and you will gain weight lol.

What you are doing is working!
 
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Cycle 1 Period 12, Lower Deadlift
Singles week

BW: 222.8

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Hip/glute kickbacks

Banded knee raises

Deadlifts:
185x5
225x5
275x3
(+315x3 on singles week)

(BREAK: let the world wake up before DL noise)

️ Leg press (low weight x20)
3 sets

️ Leg extensions (x20)
3 sets

️ Overandbacks
3 sets

Deadlift Work sets:
355x5

+ Belt
395x3
440x 1, 1

️ RDL:
225x 8, 8, 8

️ Leg extensions - 1 + .5 + .5
2 sets
 
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Doctor liked my blood work results. He is prescribing anastrozole (arimidex) for the elevated estrogen.

BP remains excellent and I’m free to discard all the meds I was hanging onto for it.

No other changes.
 
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Hyde

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Doctor liked my blood work results. He is prescribing anastrozole (arimidex) for the elevated estrogen.

BP remains excellent and I’m free to discard all the meds I was hanging onto for it.

No other changes.
That’s great news! Hopefully he doesn’t overdo the AI; it should raise your total test a bit as well. But too much could make you feel not as good. It’s always a balancing act.

If you have any ARBs like Losartan, I would keep that around for a rainy day.
 
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That’s great news! Hopefully he doesn’t overdo the AI; it should raise your total test a bit as well. But too much could make you feel not as good. It’s always a balancing act.

If you have any ARBs like Losartan, I would keep that around for a rainy day.
I was hoping you would provide feedback…

It’s .5 twice weekly.

I do have losartan and I will hang onto it.

Thank you, sir!
 

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